Is there anything plants can't do? A diet rich in colorful fruits and veggies will provide a steady supply of functional fiber 4 and phytonutrients 5, which are essential for metabolic wellness. This includes placing a special emphasis on monounsaturated (think: olive oil) and polyunsaturated fats (we’re looking at you, omega-3s), which are found in foods like oils, nuts, seeds, and fatty fish-e.g., salmon, anchovies, and mackerel. Being smart about your fats can promote healthy lipid levels. Fish and poultry are considered lean protein, as well as plant-based sources like beans, lentils, nuts, seeds, tofu, and tempeh, notes Pasquariello. High-quality lean protein increases satiety while providing essential nutrients. Examples include whole grains, potatoes, squash, fruit, and fibrous or starchy veggies, according to Pasquariello. Complex carbs, sometimes called "slow carbs," help regulate blood sugar levels and support fat metabolism. You don't need to hit the gym to burn calories, though-energy is also required to do non-exercise movements throughout the day (like walking up the stairs, folding laundry, doing the dishes, and playing with your dog).
Specifically, the body requires energy to move, so the more strenuous the exercise, the more energy will be used 2. Most folks are familiar with the link between physical activity and burning calories. Foods that require more energy to break down are known to have a higher "thermic effect," according to registered dietitian Maddie Pasquariello, M.S., R.D. It's caused by the activation of brown adipose tissue (a specific type of fat), as well as during the digestion and absorption of food-which, again, burns calories. Thermogenesis 1 is the production of heat in the body. Many factors can affect BMR-including biological sex, age, muscle mass, body composition, thyroid health, physical activity, lifestyle, diet, sleep, and genetics. BMR is the energy (i.e., calories) needed to "keep the lights on" in your body (think breathing, muscle contractions that keep food moving through your GI tract, body temperature control, etc.). Closely related to basal metabolic rate is resting metabolic rate (RMR), or resting energy expenditure (REE), which is the number of calories the body burns at rest and makes up 60% to 75% of the total calories you burn each day.
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