What is The Meaning of Fast Metabolism?

​To describe fast metabolism, it is wise to first explain what 'metabolism' actually is.

Metabolism, which is derived from a Greek term meaning transformation or change, is a set of chemical processes that happen within the cells of our bodies. It converts food and other substances into fuel our bodies use as energy for blood circulation, muscle contraction, breathing, nerve and brain function, and much more.

Metabolism is a vital system we depend on to survive. It is what enables us to walk, talk, think – really, to function, in general. Without metabolism, we could not exist. 

What Does Fast Metabolism Mean?

​Every time we eat a snack or meal, take a sip of a drink, or even take medicine, molecules within the digestive system, known as enzymes, begin to break down what we have consumed into the following compounds:

• ​Any PROTEINS in the food are broken down into AMINO ACIDS.
• Any FATS (including Trans Fats, Saturated Fats, Monounsaturated Fats, and Polyunsaturated Fats) are broken down into FATTY ACIDS.
• Any CARBOHYDRATES in the food are broken down into SIMPLE SUGARS (OR GLUCOSE).
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These compounds are then transported to the body’s cells, where they are used by separate enzymes to accelerate or regulate the chemical reactions involved with our body metabolizing the compounds.

Or, in other words, they speed up or control the rate at which the energy from these compounds are released into the body to be used as energy.

If this happens at a high rate of speed, you have what is referred to as a “fast metabolism.”

With a fast metabolism, your body takes in the food - the nutrients in the food are broken into amino acids, fatty acids, and simple sugars - the compounds are sent to the body’s cells and metabolized quickly - the compounds are released into the body and is turned into fuel our bodies use as energy to burn.

This is why some people, especially children, are able to eat and eat and eat, and never gain weight. They have such a fast metabolism that any food taken into the body is immediately broken down and turned into fuel that is burnt up by the body as energy.

What is Slow Metabolism?

The opposite of this, which many people find to be the main cause of their inability to lose weight, is a “slowed metabolism.”
 
With a slowed metabolism, your body takes in the food - the nutrients in the food are broken into amino acids, fatty acids, and simple sugars - the compounds are sent to the body’s cells and metabolized slowly - the compounds are released into the body and instead of being used as energy, the compounds are, instead, stored as fat in the body’s tissues, mainly within the body fat, muscles, and the liver.

The reason this can cause unsuccessful weight loss is because the food is stored rather than burnt by the body.

In addition to converting the substances into fuel, metabolism also determines how efficiently our body uses the converted fuel. It determines how quickly we burn the calories from the foods, drinks, and other items we consume.

This is where terms such as “fast or slowed metabolism” typically come into play.

A hormone in the body, known as thyroxine is produced and released by the thyroid gland. This hormone determines how fast or slow the chemical processes of metabolism advance in the body.

 Those with thyroid issues such as hypothyroidism or hyperthyroidism means their thyroid gland either produces too much or not enough of the hormone.

With hypothyroidism, your body doesn’t produce enough of the thyroxine hormone and the chemical processes of their metabolism is slowed dramatically, leading to such problems as not being able to lose weight efficiently, fatigue, water retention, muscle and joint pain, prolonged menses in women, depression, and more.

With hyperthyroidism, your body produces too much of the thyroid hormone, which speeds up the metabolic processes to an alarming rate. With hyperthyroidism, one may unintentionally lose weight quickly.

They may experience nervousness, anxiety, fast heart rate, tremors, fatigue, negative reaction to prolonged heat exposure, overactive sweat glands, inability or trouble focusing or concentrating, and more.

If you feel you may have an issue with your thyroid, schedule an appointment with your primary care physician. Thyroid disorders can be easily diagnosed through blood tests and ultrasounds.

It is always a good idea to see your doctor before beginning any new weight loss diet or program and finding out ahead of time if you have a condition such as hypothyroidism, as it can save you a lot of time, money, and frustration.

The doctor will put you on the appropriate medication and you can optimistically begin your new weight loss program.

Metabolism and Caloric Intake

​When trying to lose weight, there is one rule, which is the mother of all rules. This rule, no matter how fast or slow your metabolism, if followed, will result in weight loss.

​First off, a calorie is a unit that determines how much energy a particular food provides to the body. For example, one medium banana holds about 105 calories whereas a Big Mac from McDonald holds 530 calories.

So you would think that the Big Mac is better than the banana because it holds many more calories, thus providing the body with so much more energy to function on. The problem is too much of a good thing is never good.

The body stores calories as fat, so when you eat a Big Mac, the 530 calories go into your body, your body then uses the amount of energy it needs from those calories, and any calories leftover become excess fat in our bodies.

Therefore, if we eat high calorie meals and snacks several times per day, we are putting a lot of excess fat on our bodies each day.

However, if we eat low calorie snacks and meals, such as the banana, then our bodies are storing a minimal amount of calories as fat. Then, if we add exercise on top of a healthy diet, we will burn even more of those calories so our bodies won’t have many, if any, calories leftover to store as fat.

If you eat 1,500 calories per day, and you work out and burn 1,500 calories per day, then you won’t gain any weight, but you also won’t lose any either as you are merely balancing out the calories to zero. However, if you eat 1,500 calories per day and you burn 2,000 calories per day, then you are burning more calories than you consume resulting in guaranteed weight loss.

It takes 3,500 calories to burn 1 pound of body fat. So if you burn 2,000 calories per day/5 times per week, then you would be looking at a weekly weight loss of 2.5- to 3-lbs. which is actually a very healthy weight loss.

You will find that when you begin working out, you will actually start preferring lower calorie foods. You will see that it is so much easier to burn the calories from a banana than those of a Big Mac. You will begin to look at foods in the terms of hours at the gym.

For example, the 105 calorie banana would equal approximately 1 hour on a treadmill walking at a pace of 2.5 mph for a 150 pound person whereas the Big Mac would take 5 hours on a treadmill walking at the same pace for a 150 pound person.

If that person wanted to burn 530 calories in 1 hour on a treadmill, then they would have to run, not walk, at a pace of 5.0mph. Can you see how one might opt for the banana next time?

Basal Metabolic Rate

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The number of calories a person burns in a day is affected by how much that person exercises, the amount of fat and muscle in his or her body, and the person's basal metabolic rate. The basal metabolic rate, or BMR, is a measure of the rate at which a person's body "burns" energy, in the form of calories, when at rest.

The BMR can play a role in a person's tendency to gain weight. For example, a person with a low BMR (who, therefore, burns fewer calories when at rest or sleeping) will tend to gain more pounds of body fat over time compared with a similar-sized person with an average BMR, who eats the same amount of food and gets the same amount of exercise.

Your body uses energy all day, every day, no matter what you are doing. It doesn’t matter if you are sitting on the couch watching TV or running a marathon, your body uses energy either way.

BMR is responsible for nearly 70% of the calories expended per body each and every day.

To put it in a simply, your BMR tells you how many calories your body would burn if you were to stay in bed all day long. Your BMR will help you determine your metabolic rate as well as the number of calories needed to be burnt daily for you to lose, gain, or maintain your weight.

Have you ever noticed how most teenagers can eat all day long, sleep all day, and not do much of anything yet stay super thin? This is because their BMR is so high.

As you age, your BMR decreases. You can no longer eat what you want without it dropping to your hips and sticking to them.

On the upside, there is a secret to keeping your BMR rate high the older you get. The answer to your prayers are regularly scheduled cardio workouts!

Cardiovascular conditioning will keep your BMR high ​and your calories burning bright! A person’s BMR is based on several different factors.

Everyone burns calories at a different rate of speed and there are several factors which can influence your metabolic rate. Knowing what these factors are and what you can do to boost your metabolism in spite of these influences is vital to your weight loss success.

Let’s first go over some of the major factors that can influence your metabolic rate, they are:

• ​Genetics
• Gender
  
• Age
  
• Body Composition/Body Surface Area and Body Fat Percentage
  
• Height/Weight
  
• Overall Health
  
• Internal/External Body Temperatures
  
• Daily Activity Level
  

GENETICS

​Some people are born with faster metabolisms than others.

GENDER

​Women, in general, have a metabolic rate about 5-10% lower than men, even when of the same weight and height.

Men generally burn more fat and calories at rest than women because they tend to be taller and naturally have more muscle.

AGE

​As we age, we begin burning fat and calories at a slower rate as our metabolism begins to slow down (about 2% every decade after age 20 and then 5% per decade after age 40).

Therefore, the amount of calories we should consume on a daily basis also decreases.

The main reason age is a factor in our metabolic rate is because muscle tissue loss is a natural part of the aging process – we tend to use less of it as we age and in this case, if we don’t use it, we lose it.

Strength training is a crucial part of exercise regimens, particularly in those over the age of 40.

Strength training will help you protect and hold on to your muscle tissue, which, in turn, will help keep your metabolism from slowing as a result of muscle tissue loss and age.

BODY COMPOSITION/BODY SURFACE AREA AND BODY FAT PERCENTAGE

​Body composition also plays an important factor in determining your BMR because the more muscle you have, the higher your metabolic rate tends to be, even at rest. Muscle burns 3-5 times more calories than fat does.

Your body surface area is determined by your weight and height. Someone who is 6 feet 3 inches and weight 340lbs. is going to have a larger body surface area than a person who is 5 foot 4 inches and weight 110lbs.

People with a larger body surface area will have a faster metabolism than someone with a smaller body surface area. The higher your body fat percentage, the slower your metabolism.

​HEIGHT/WEIGHT

​The taller you are, the faster your metabolism. The more you weigh, the faster your metabolism. In fact, people who are obese typically have 25 to 30% faster metabolisms than people who are underweight or at their ideal weight.

It is just like with age, the younger you are, the faster your metabolism because your body works harder during years of development and the older you become, the slower your metabolism becomes.

Height and weight is similar. People who are taller or weigh more have a faster metabolism because their bodies have to work harder to maintain its height and weight.

This is why it is typically easier to lose more weight at the beginning of a diet than near the end.

As we lose weight, our metabolic rate slows down. A person who is 100 pounds overweight may be able to drop the first 90 pounds in a snap, but the remaining 10 pounds may be like running in wet cement.

OVERALL HEALTH

​A body that is physically healthy will have a better BMR than a body suffering from poor health, malnutrition, disease, etc.

INTERNAL/EXTERNAL BODY TEMPERATURES

​The higher your internal body temperature, the faster your metabolism and the higher your BMR increases. Believe it or not, your external body temperature also plays a role in your BMR rate.

When you feel cold, your BMR increases for your body to warm itself up to maintain its internal temperature.

Heat exposure does not have much of an impact on your BMR, unless you are exposed to heat for an extended period of time – in this case, your BMR will increase.

DAILY ACTIVITY LEVEL

​I am sure you can easily understand why activity level influences daily caloric intake, but humor me as I explain anyway! The more you exercise, the more your BMI increases to accommodate the lean tissue you are developing through physical activity.

Lean tissue is more taxing on your metabolism than fat tissue – so the more you exercise, the more lean tissue is built, the more your BMR increases, and the more calories you burn (even when sleeping)!

Physical activity, where your BMR is concerned, varies greatly. You burn calories in many ways. If you are moving, you’re burning. You even burn calories as you sleep! Vacuuming the floor, taking the dog for a walk, pacing when talking on the phone, taking the stairs at work, going to the gym, and so on.

The more active you are, obviously, results in a higher daily caloric intake that is needed. For instance, if you have a desk job and don’t exercise at all, your calorie needs will be much less than a person with a physically demanding position at work and who works out five days per week.

There are several ways to determine your daily caloric need. We are going to take a quick detour to go over some of the best used methods.

Determining Your Daily Caloric Need

​Taking in the above factors, you will need to determine two things to determine your daily caloric needs:

1. ​Your BMR: This, again, stands for your Basal Metabolic Rate. This determines the minimum daily caloric intake needed for a resting person.
2. ​Your TDEE: This stands for your Total Daily Energy Expenditure. It evaluates how active you are each day to give you a daily caloric intake to meet your individual needs.

​TDEE (Total Daily Energy Expenditure) - Caloric Maintenance Level

​Your TDEE is the total number of calories your body expends in a 24-hour period, which includes all activity. TDEE is also considered to be your caloric “maintenance” level, it provides you with the number of calories you need to take in each day to maintain your current weight.

​For example, if you burn 2,200 calories per day (this includes all activity – walking into work, vacuuming your house, playing with your kids, working out, etc.), then you need to have a daily calorie intake of 2,200 calories.

This way, the amount of calories going in and coming out are equal, they cancel each other out, so your weight will remain the same.

​Caloric maintenance levels vary from person to person, but on average, maintenance levels range from 2,000-2,100 calories per day for women and 2,700-2,900 calories per day for men.

The more active you are, the more calories you need. Let’s take athletes, for example. It is not unheard of for athletes to have a daily maintenance level of over 3,000 calories. In fact, it is quite normal.

For instance, U.S. Gold Olympic Swimmer Michael Phelps stated in a previous interview that he maintains a daily caloric intake of 12,000 calories!

He admitted that his recommended daily caloric intake was between 8,000 to 10,000 calories, but that he has found he needs even more to maintain his weight and endure his levels of activity.

Once you determine your TDEE, or maintenance level, you will be able to figure out how many calories need to be decreased or increased from your maintenance level for you to be able to lose or gain weight. Your maintenance level is, by far, the most important factor when trying to lose/maintain/gain weight.

If you know your maintenance level, you will have a better chance of meeting your desired weight goals.

Calculating your BMR and TDEE (Caloric Maintenance Level)

​There are a few methods that can be used in determining your caloric maintenance level. Whichever method you choose, each will give you an accurate result tailored around your own individual needs.

No one method is better than the others, it is really a matter of personal preference.

The first method is most popular by many people because it is the easiest method to use.

Take a look:

The Body Weight Method (Based on Total Body Weight)

​For this method, it is not as precise as the others because it does not take in account some factors such as age, gender, physical activity, etc., and it gives you a high/low range rather than a set number.

Therefore, you have to keep your daily caloric intake within that range. However, even though the results may not be as specific as the other methods, the range it gives is accurate.

Many people prefer the range this method provides because it gives them more leeway within their preferred diet regimens.

To find your caloric maintenance level:

The numbers in the table are to be used as your multipliers. The results offer a low to high range.

​For example:

Take your current weight and multiply by both numbers.

If your goal is to LOSE weight:

Current Weight x 12 = Low range of calories needed to lose weight
Current Weight x 13 = High range of calories needed to lose weight

If your goal is to MAINTAIN weight:

Current Weight x 15 = Low range of calories needed to maintain current weight
Current Weight x 16 = High range of calories needed to maintain current weight

​If your goal is to GAIN weight:

​Current Weight x 17 = Low range of calories needed to gain current weight
Current Weight x 19 = High range of calories needed to gain current weight

​Let’s try one:

If you want to lose weight and you currently weigh 125 lbs.:

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125 lbs. x 12 = 1,500 (this is your low end range maintenance level)
125 lbs. x 13 = 1,625 (this is your high end range maintenance level)

​When trying to figure out where you should fall between these two numbers, it is up to you to consider all necessary factors we went over before, such as age, gender, activity level, etc.

Let’s move on to the second method.

The Harris-Benedict Equation (BMR Based on Total Body Weight)

​This method is a bit more complicated, but has a much higher level of accuracy because it makes you take into account all of the factors that lead to your recommended caloric maintenance level.

The Harris-Benedict Method is a caloric formula that implements factors such as gender, age, height, weight, etc. as a basis for determining your BMR (Basal Metabolic Rate).

This method is much more precise than the first method, because it factors in more than just body weight.

However, this method does not take in to account lean body mass. Therefore, this method may not provide as much accuracy for those who are exceptionally muscular or extremely obese.

In those who are very muscular, this method will underestimate daily calorie needs and for those who are very obese, this method will overestimate daily calorie needs.

Let’s determine how to calculate your caloric maintenance level using the Harris-Benedict Equation method:

​Meet Paul. Paul is going to help us throughout the Harris-Benedict Equation Method.
Let’s first begin by getting to know Paul:

​Paul is a male.
Paul is 38 years-old.
Paul’s current weight is 224lbs.
Paul’s height is 73-inches.
Paul’s activity level is Moderate Activity.

​To figure out Paul’s recommended caloric maintenance level, we first need to calculate his BMR:

​Note: BMR = Basal Metabolic Rate; w = weight; h = height

​This method uses the metric system:
1-inch = 2.54cm
2.2 pounds = 1kg

​First, convert Paul’s height and weight from imperial to metric:

​Paul weighs 224lbs. (224 / 2.2 = 101.8 kg)
Paul’s height is 73-inches. (73 x 2.54 = 185.4 cm)

​Now, using the following formula, find Paul’s BMR:

​BMR = 66 + (1,394.7 + 927) – (258.4)
66 + (2,321.7 – 258.4) = 2,129.3 (rounded to 2,129)
Paul’s BMR = 2,129

​Now that we know Paul’s BMR, we can now calculate his TDEE, by multiplying his BMR by the Activity Level Multiplier that bests describes him, in the chart below.

​Let’s find Paul’s TDEE, by using the following formula:

Paul’s BMR: 2,129
Paul’s Activity Level is: Moderate Activity
The Activity Level Multiplier for Moderate Activity is: 1.55

​TDEE = BMR x Activity Level Multiplier
​

​2,129 x 1.55 = 3,299.9 (rounded to 3,300)
Paul’s TDEE = 3,300 (Caloric Maintenance Level)

​Moving on to the final method...

The Katch-McArdle Formula (BMR Based on Lean Body Mass/Weight)

​This is the most accurate method of all for calculating your recommended caloric intake. However, this one is only for those of you who have your body composition analyzed regularly and know the amount of lean body mass your body contains.

In the Harris-Benedict Equation, the formulas are different for men and women, because lean body mass is not a factor considered. Men tend to have more lean body mass than women, so the Harris-Benedict Equation makes up for that difference in the gender formulas.

This method has the same formula for both men and women because lean body mass is part of the equation.

​Meet Beth. Beth is going to help us throughout the Katch-McArdle Formula Method.

​Let’s first begin by getting to know Beth:

​Beth is a female.
Beth is 24 years-old.
Beth’s Body Fat Percentage is 20% (24lbs. Fat/ 96lbs. Lean).
Beth’s Lean Body Mass is 96 lbs.  
Beth’s height is 62-inches.
Beth’s activity level is Light Activity.

​First, convert Beth’s Lean Body Mass from imperial to metric.

​Beth’s Lean Body Mass is 96 lbs. (43.6 kg.)

​Formula used to find Beth’s BMR:

​BMR (men and women) = 370 + (21.6 x lean body mass in kg.)

​370 + (21.6 x 43.6) = Beth’s BMR
370 + 941.76 = 1,311.76 (rounded to 1,312)
Beth’s BMR = 1,312 Calories/Day

​Finally, let’s find Beth’s TDEE.

To do so, multiply Beth’s BMR by her Activity Level multiplier.

Formula used to find Beth’s TDEE:

Beth’s TDEE = Activity Level Multiplier x BMR

​Beth’s BMR is 1,312
Beth’s Activity Level is Light Activity
Beth’s Activity Level Multiplier is 1.375

​1.375 x 1,312 = Beth’s TDEE
1.375 x 1,312 = 1,804
Beth’s TDEE = 1,804 (Caloric Maintenance Level)

Caloric Deficit Threshold

​Now, we are venturing into the area most dieter’s wonder about. Many dieters have one common question:

​We began answering this above by calculating your BMR and TDEE. However, there is another important area we should discuss and that is your Calorie Deficit (or the lowest amount of calories your body should intake on a daily basis to lose weight).

When you discover your suggested maintenance level, you begin to use that number as a base for the amount of daily calories you consume. Relying on this maintenance level, you can lose weight in one of two ways:

• ​The first way is to eat a number of daily calories that are less than your maintenance level. The best way to do this is to learn your calorie deficit threshold.
• The second way you can lose weight is to eat at your daily maintenance level, but increase your activity level. This will make it so there are more calories coming out than going in, resulting in weight loss.
  

Calculating Your Calorie Deficit Threshold

​The most common and simplest way to determine your Calorie Deficit Threshold for weight loss is to cut your maintenance level calories by at least 500 calories but no more than 1,000 calories.

 If you cut your calories down too much, it could easily cause devastating health issues.

You want to lose weight, but you want to do it safely. What would be the point of losing a lot of weight and looking amazing, if you couldn’t be around to enjoy it?

​If you cut your maintenance level down 500-1,000 calories, then you are destined for weight loss – there is no need to cut down by more than 1,000 calories.

Example:

​Kim’s TDEE (Maintenance Level) is: 1,971 Calories/Day
Kim’s Calorie Deficit to lose weight is: 500
1,971 – 500 = 1,471
Kim’s Calorie Deficit Threshold is: 1,471 Calories/Day

​The second method that can be used in determining your Calorie Deficit Threshold is to reduce your calories by 15 to 20% lower than your TDEE. This method is a little more individualized because it accounts for your body weight and TDEE as well.

Example:

​Kim’s TDEE is 1,652
Kim’s calorie deficit to lose weight is 20% of TDEE = 330
1,652 – 330 = 1,322
Kim’s optimal caloric intake for weight loss is: 1,322 Calories/Day

​Some of this may seem like I am bringing you back to 6th grade math class, but it really is a simple process that will greatly assist you during the Fast Metabolism Diet.

 If you know your daily allowed caloric intake, it will be at much easier to plan meals, plan an exercise regimen, and set reasonable weight loss goals.

​Boosting Metabolism Naturally to Lose Weight

​If you have a slowed metabolism or want to “jumpstart” your metabolism, there are several things you can do to speed up your metabolism in a safe and natural manner. There is no reason you should have to be stuck with a sluggish metabolism – it is not a curse you have to live with.

You can do something about a slowed metabolism! Here’s how:

Metabolism Booster #1: Don’t Starve Yourself.

​Some people think the less we eat, the more weight we will lose. This will actually only lead to catastrophic results. When we don’t eat or eat less than 1,000 calories per day, your body will think you are in starvation mode and your metabolism will slow dramatically.

Metabolism Booster #2: Keep Up with Weight Training and Resistance Training.

​Try to maintain a weight/resistance training regimen of at least 2-3 times per week. Building muscle is a great way to boost your metabolism because muscle burns more calories than fat.

Therefore, the more muscles you have the more calories you burn, even when at rest!

Metabolism Booster #3: Drink Enough Water.

​Your metabolic rate depends on you drinking enough water each day. The chemical processes of metabolism could not thrive properly without water.

Being hydrated is a must in boosting your metabolism. Even the slightest degree of dehydration will decrease your metabolic rate.

Tip: Brew some coffee with that water! Drinking coffee has multiple health benefits, including powerful antioxidants. Drinking coffee speeds up the nervous system, which, in turn speeds up the metabolic process.

​Metabolism Booster #4: Consume Metabolism-Boosting Foods.

​There are several types of foods that can help to speed up your metabolism. Incorporating these foods into your diet regularly will rev-up your body’s calorie-burning intensity.

Note: Some of the foods listed below, although they are shown to help speed up metabolism, are foods that are not allowed when on the Fast Metabolism Diet.

However, these foods can absolutely be consumed once you have completed the diet as a way to rev-up your metabolic processes.

The foods shown to boost metabolism include:

​Egg Whites

​
Egg whites are packed with amino acids that help boost your metabolic rate in a big way. They are also excellent sources of protein.

Lean Meats

Lean meats are loaded with iron. Iron deficiency will cause a slowed metabolism. It is recommended you enjoy 3-4 servings of lean meats daily.

Chili Peppers

Adding some chopped up chili peppers to one of your meals once per day will help revive your metabolism. Chili peppers contain a substance known as capsaicin which has been shown to speed up your metabolism.

Coffee

​Studies show that the metabolic rate is 16% higher for those who drink 1 cup of caffeinated coffee per day compared to those who do not. Avoid caffeine products, however, when on the Fast Metabolism Diet!

​Green Tea

​Green tea contains a plant-based compound known as EGCG or Epigallocatechin Gallate, which accelerates the fat-burning process.

Milk

​Calcium can assist your body in metabolizing fat much more effectively. If you are not a big fan of milk, yogurt works well as a substitute.

If you are lactose intolerant, try calcium chews or vitamins. Avoid dairy products, however, when on the Fast Metabolism Diet!

Low-Fat Dairy Products

​These foods are rich in Vitamin D and Calcium, which helps to build and preserve muscle. Muscle mass is vital in maintaining a speedy metabolism.

Avoid dairy products, however, when on the Fast Metabolism Diet!

Whole Grains

Whole grains can help your body burn more fat as they take much more effort for your body to break down than processed grains. In fact, your body burns twice the amount of calories just in working hard to break down whole foods.

Fill your diet with whole grains that are high in fiber, such as whole grain breads, oatmeal, whole grain pastas and rice, etc. Avoid any non-sprouted wheat products, however, when on the Fast Metabolism Diet.

​Dark Chocolate

​Dark chocolate contains two ingredients that can help ramp up your metabolism, caffeine and an antioxidant known as catechin.

​It is recommended that you eat 1 small square of dark chocolate each day, but no more than that as you don’t want the calories and sugar to overpower the dark chocolate’s ability to increase your body’s fat-burning ability. Avoid caffeine products, however, when on the Fast Metabolism Diet!

​These are just a sample of the many ways you can help speed up your metabolism. With a bit of research and some trial runs, you can find out what works best for you.

As always, if you think you have a slowed metabolism or have always had a hard time losing weight, it might be wise to first consult your primary physician to rule out any thyroid or other medical issues.