Freedom Age by Doctor Kalpana . MD : Boosting metabolic rate for a healthy lifestyle

Metabolism is a series of complex biochemical reaction taking place inside our body to produce energy from the food we consume.

A good metabolism requires a balanced mix of all the macro and micro nutrients , an abnormal metabolism manifests in the form of many chronic lifestyle disorders and it could be the result of poor food choices, such as frozen precooked food with chemicals and preservatives , food grown on soil deficient in minerals, food grown with pesticides  and antibiotics, higher intake or bad fats leading to reduced good fats such as Omega 3 Fatty acids etc… all these factors lead to deficiencies of essential minerals and vitamins and therefore a sluggish abnormal metabolism leading to various disorders such as dislipedemia, insulin resistance Your metabolism is determined by multiple factors, including genes, sex, age, hormone levels, body size and composition and activity levels

Your metabolism makes up an entire range of biological processes that happen internally, including the breakdown of foods you eat, along with taking these foods and transforming them into energy,

Natural ways to have good metabolism:

Eat regularly:

Women who ate two to three meals in a day were generally more overweight or obese compared to those who ate four to five meals or snacks per day. Consuming regular meals and healthy snacks can support your metabolism throughout the day.

No starvation:

The worst thing you can do to your metabolism is starve yourself. “Consuming a very low-calorie diet that robs your body of enough energy and nutrients to satisfy its basic functions will plunge your metabolism into slow motion. Ensure you’re consuming at least 1,200 calories per day for women and 1,500 for men to meet your basic metabolic needs.

Green Tea: Green tea contains a type of antioxidant called catechins, which have been shown in studies to reduce body weight and waist circumference.. Green tea is also packed with cancer-fighting compounds that can benefit anyone’s diet, at any age.

Chili Peppers: Chili peppers contain bioactive chemicals called capsinoids, Barton says. Studies have shown that the consumption of capsinoids increased energy expenditure (the amount of heat you produce internally and your external physical activity level) by 50 calories a day. Adding a bit of spice to your meals can also help reduce belly fat and appetite.

Coffee (Caffeinated Or Decaffeinated):
WHY IT WORKS: Small amounts of caffeine have been shown to boost your metabolism through stimulation of your central nervous system, Barton adds. But make sure you’re drinking the right amount. A cup of coffee (with about 150 mg of caffeine) is often enough to benefit from metabolic effects. Too much coffee, she adds, can lead to trouble sleeping, upset stomachs or irregular heartbeats.

Protein Foods:
WHY IT WORKS: The body experiences a significant elevation in metabolic rate right after eating a meal, called the “thermic effect of food,” Barton says. In other words, our bodies need extra energy to digest, absorb and transport all the nutrients after consuming proteins. When you eat protein, Barton adds, it needs the most time to metabolize (at least 20 to 30 per cent of your body’s energy). Eating fish, lean meats, eggs and plant protein like beans and soy will keep your metabolism accelerated for hours after your meal.

Iron-Rich Foods:
WHY IT WORKS: Iron is an essential mineral that helps transport oxygen to tissues throughout the body, Barton says. Iron also helps our bodies make energy — low iron levels can lead to fatigue, loss of appetite, anemia (not enough red blood cells) and slow down your metabolism. Foods rich in iron include oysters, mussels, beef, lamb, fish and poultry. Plant sources of iron include pumpkin seeds, lentils, tofu, chickpeas and other beans.

Vitamin D:
WHY IT WORKS: A study conducted last year showed that those with low vitamin D levels gained more weight, according to CNN.com. Barton adds there is still uncertainty as to how vitamin D contributes to weight management; however, studies have suggested low vitamin D levels may lead to fat accumulation. Looking for natural ways to get vitamin D? Get outside or eat some salmon.

Get Enough Sleep:
WHY IT WORKS: We get it, you’re busy. But how often do you put sleep on your ‘to do’ list? Studies show that chronic lack of sleep can slow the metabolism, increase appetite and increase risks of obesity and weight gain, Barton says. Aim to get at least seven to eight hours of sleep a night so you wake up feeling refreshed, replenished and ready for the day ahead.

Exercise:
WHY IT WORKS: “Exercise is by far the safest and most effective way to boost your metabolism,” Barton says. Exercise not only raises our metabolic rate, but as you exercise, it also keeps your resting energy expenditure high during the recovery period. Try at least 30 minutes of moderate to vigorous exercise a day, as well as two strength training sessions a week to keep your metabolism up.

​​Dr Kalpana Gupta Shekhawat, is a qualified doctor, nutritionist and a fitness expert. She is a MBBS, DNB (prim), DFM, Diploma in Fitness & Nutrition (Stratford Career USA). Her venture, Freedom diet comprises a team of highly qualified professionals such as a  qualified Medical doctor, Nutritionist, Executive Chef, ​ ​Dieticians​ ​and other supporting staffs ​ ​all having specialized in Fitness & Nutrition with over 16 years of experience in their respective fields.

According to​ ​Dr. Shekhawat, there are no “Blanket” plans or “Common diets” which are often used as gimmicks to mislead people to losing weight by crash dieting. ​ ​Each food plan is overseen by Dr Shekhawat. Diet Plans given by them are highly recommended for Diabetics, Hypertensive’s, and patients with h/o CAD, Hypothyroidism, ​ ​hyperureacemia and more.

Freedom Diet exemplifies a revolution and is about adopting healthy lifestyle. It is a balanced mix of healthy diet plan, based on calculations made by these experts with the measurements taken and further processed into detailed calculations of the daily requirements of all macro and micro nutrients based on one’s body profile.