Slow Metabolism

Metabolic Clinical Nutrition

Roz Burnham, C.N.

972-365-6100 or 972-939-8447

Mysite.verizon.net/rozburnham

Slow Metabolism

A slow metabolism may be the result of diet, heredity, nutritional deficiencies and the slowed activity of the thyroid and adrenal glands which produce hormones needed to process food into energy. Slow metabolic types often feel cold, tired, lack energy, think and move more slowly, do not like emotional upsets and stress and prefer more alone time to think, rest and process life at a slower pace. They are more prone to easy weight gain, especially if they are not exercising daily. Exercise is the key for weight loss for the slow metabolizer!

Slow metabolic types will crave refined and processed foods. These foods provide a temporary source of quick, short term energy. After the stimulation of these foods wears off, the slow metabolizer is hungrier than before, due to rapid blood sugar peaks and falls.

The slow metabolizer needs to eat protein foods at each meal (lean organic meat, fresh seafood, organic chicken, turkey and eggs, low fat organic dairy products, beans, legumes, and whey protein powder.)

The carbohydrates should be low glycemic fruits, vegetables and whole grains only. Avoid white flour and white sugar refined carbohydrates.

The fats should be omega 3 and monounsaturated: extra virgin olive oil, fresh nuts and seeds, fresh nut butters, fresh fish, avocado, organic butter and low fat dairy products.

Low glycemic vegetables: artichoke, asparagus, avocado, Brussels sprouts, garbanzo beans, green beans, lima beans, bean sprouts, black eyed peas, broccoli, cabbage, celery, chick pea,

Collard greens, eggplant, green and red peppers, kale, leeks, lettuce, lentils, mushrooms, okra, olives, onions, garlic, green and yellow squash, soybeans, tomatoes, turnip greens.

Low glycemic fruits: apple, unsweet applesauce, apricot, blueberries, blackberries, cantaloupe, honeydew, cherries, grapes, grapefruit, kiwi, lemon, lime, orange, peach, pear, plum, raspberries, strawberries, tangerines. Fruit juices are not recommended.

Low glycemic grains and cereals: whole grain cereals, organic whole grain bread and pastas

Nurtients which slow the metabolism are: calcium, magnesium, zinc, copper, chromium, Vitamin D, B-12 and B-2.

Nutrients which stimulate the metabolism are: Phosphorus (protein), sodium, potassium, iron, manganese, selenium, Vitamin E and A, B-1, B-3, B-5, and B-6.