We live in a world where fast food culture thrives. According to the statistics from the Centers for Disease Control and Prevention, around 30% of adults in the United States have metabolic syndromes.
But a 2019 study published under Metabolic Syndrome and Related Disorders found that around 88% of Americans are metabolically unhealthy. In this context, we need to take things into our own hands and be more careful regarding attaining a healthy metabolism.
This article details a 7-day metabolic booster diet and helps you to support a healthy metabolism using some expert-proven methods! So dive in and read everything you need to kickstart your metabolism and promote your overall health and well-being!
7-day Metabolic Booster Diet
Here are some food recipes for each meal of the day including breakfast, lunch, dinner, and snacks for 7 days that boost your metabolism.
Day 1
- Breakfast- Scrambled eggs two, one cup skim milk (400 calories), and two slices of whole grain toast.
- Lunch- Chicken and mixed vegetables (mushrooms, carrots, red pepper) stir-fry along with a cup of brown rice. Green salad one cup as a side dish.
- Snacks- Nut bars and fruit (200 calories)
- Dinner-Grilled wild salmon (4 ounces) with small baked sweet potato and 10 spears of grilled asparagus. (300 calories)
Day 2
- Breakfast- Citrus Ginger Smoothie (300 calories)
- Lunch- Tuna Salad Sandwich with 17 baby carrots.
- Snack- 1 ounce dark chocolate and 1 orange (180 calories)
- Dinner- Vegetable burger, 1 cup of cooked spaghetti, roasted pumpkin seeds ½ cup (420 calories)
Day 3
- Breakfast- Fat-free Greek yogurt of 6 ounces, one cup of halved strawberries, two tablespoons of flaxseed, and one cup of blueberries (300 calories)
- Lunch- Veggies Mexican salad with ½ cup of sliced tomatoes, 2 cups of leafy greens, one ounce of avocado, one tablespoon of olive oil, and one ounce of part-skim cheese. (450 calories)
- Snack- One ounce of pistachio nuts (160 calories)
- Dinner- 4 ounces of grilled shrimp with ½ cup of quinoa, 1 cup of Brussels sprouts, and one tablespoon of olive oil (375 calories)
Day 4
- Breakfast-One cup of whole wheat cereal, one cup of cut grapefruit, and one cup of low-fat milk (300 calories)
- Lunch- Two cups of spinach salad with one boiled egg, one tablespoon of pine nuts, 6 ounces of Greek yogurt, and 1 tablespoon of dried cranberries and cinnamon (450 calories)
- Snack-frozen yogurt with blueberries (120 calories)
- Dinner-One cup of whole wheat pasta and ½ cup of chicken, one tablespoon of olive oil one cup of broccoli, and 4 tablespoons of cheese (500 calories)
Day 5
- Breakfast- A bowl of steel-cut oats, and ¼ cup of chopped nuts (375 calories)
- Lunch- Salad- 4 ounces of pomegranate seeds, 1 cup of romaine lettuce, 1 radish chopped, 1 cup of sliced fennel, ½ cup of diced tofu, one cup of melon (450 calories)
- Snack- 2 small oatmeal raisin cookies and one glass of skim milk (250 calories)
- Dinner- Tacos with Guacamole (600 calories)
- Desserts – Air-popped popcorn 3 cups (100 calories)
Day 6
- Breakfast- Whole wheat muffin, one cup banana sliced, two tablespoons of peanut butter, and one cup of soy milk (450 calories)
- Lunch- Multigrain wrap using 2 ounces of diced cooked chicken, 4 walnut halves, ½ cup of diced apples, lettuce, and balsamic vinegar (450 calories)
- Snacks-One tablespoon of nut butter and two large graham crackers (250 calories)
- Dinner- 4 ounces of grilled chicken, one cup of roasted Brussels sprouts, ½ cup of roasted sweet potatoes, and one tablespoon of tablespoon
Day 7
- Breakfast- One green smoothie made using one cup of frozen mango, ½ banana, low-fat Greek yogurt, ½ cup of nonfat milk, and ½ small avocado.
- Lunch-½ cup of Turkey sandwich: One slice whole wheat bread, one peach, 3 ounces of roast turkey (250 calories)
- Snacks- 3 tablespoons of hummus and one cup of sliced crunchy vegetables. (150 calories)
- Dinner slices of pizza using whole-wheat crust and one cup of braised kale (600 calories).
Ways To Improve Metabolism
You can boost your metabolism using some of the methods listed below.
- Have a regular exercise routine- Scientists have found an invariable connection between exercise and metabolism. According to research published in the European Journal of Applied Physiology, 3-months of high-intensity interval training have been shown to support fat metabolism and cardiorespiratory functions.
- Consume food at regular intervals- In fact, all dieticians and experts will suggest eating food at regular intervals to boost your metabolism. As per a study published in The Journal of Physiology, nutrient timing, and metabolic intervals are closely related. Consuming food at regular intervals will prevent from having unhealthy cravings and increase satiety levels.
- Eat more protein- Protein consumption doesn’t only help you build muscles but also increases thermogenesis, which means burning calories in the body. A research paper published in the Journal of Obesity & Metabolic Syndrome pointed out that a high-protein diet can trigger increased metabolism and weight loss.
- Drink more green tea- Certain active compounds in green tea such as catechins have been shown to support metabolism. As per a study published in the Physiology & Behavior journal, catechins can induce thermogenesis and fat oxidation in the human body.
- Increase your water intake- According to a paper published in ResearchGate journals, water consumption increases resting fat oxidation. Drinking water can help your body accelerate metabolism and prevent unwanted appetite.
- Lower your stress levels- Do you know that stress and metabolism are closely related? A study published in the Current Opinion in Behavioral Sciences found that stress had an impact on metabolism and energy balance. The researchers also showed that chronic stress can increase the risk of cardiometabolic disease. Having stress can interfere with certain neurotransmitters in the brain associated with metabolic control.
- Have good sleep quality- Experts suggest that having good sleep quality can improve your metabolism. According to research done in the Sleep Medicine journal, shorter sleep duration was found to have an invariable connection with greater visceral fat mass in the body.
Conclusion
Having a good metabolism is necessary for optimum body functions. Certain dietary habits can help to improve your metabolism. Consuming more protein and fiber in your food can help have a good metabolism. Also, eat more vegetables and fruits daily as it can ease up your digestion and metabolism. Other methods can help you boost your metabolism. It includes drinking more water, having a regular exercise routine, reducing stress, increasing sleep quality, etc.
FAQs
You can increase your metabolism in 7 days by eating at regular intervals, eating enough calories, consuming more protein, lifting weights, and drinking more green tea.
Yes. Experts suggest that fasting for longer periods can slow your metabolism.
Some foods that can increase your metabolism and burn fat include lean meats like chicken and turkey, fiber-rich foods such as fruits and vegetables, spices and herbs, etc.
Five metabolic superfoods are Green tea, berries, avocado, eggs, and chili peppers.
You can boost your metabolism by exercising more, eating less fats, eating at regular intervals, planning your meals, getting enough sleep, etc.
