A Collection of Recipes to Boost Metabolism

Metabolism is the sum of all processes in the body that convert food into energy. The speed of metabolism affects not only weight but also energy levels, well-being, skin condition, and even mood.

If metabolism is slowed down, the body burns fewer calories, accumulates fat, experiences fatigue, worsens thermoregulation, and feels cold.

You can accelerate metabolism not only through physical activity but also by selecting the right nutrients that help the thyroid gland, muscles, and cells work more efficiently.

Nutrients to Boost Metabolism

Metabolism is a complex process involving hormones, enzymes, and various nutrients. For it to function properly, the body requires certain vitamins and minerals that activate hormone production, participate in the breakdown of proteins, fats, and carbohydrates, and promote energy production.

Iodine – Metabolism Activator

Iodine is a key element for the thyroid gland, which controls metabolism through the production of the hormones thyroxine (T4) and triiodothyronine (T3). These hormones regulate the rate of calorie burning, energy levels, and the body's thermoregulation.

Why is iodine important for metabolism?

• Stimulates thyroid gland function, increasing metabolic rate.
• Helps the body burn calories more efficiently, preventing weight gain.
• Supports cognitive functions – its deficiency can cause "brain fog" and decreased concentration.
• Regulates body temperature – iodine deficiency often leads to feeling cold, especially in the hands and feet.

Signs of iodine deficiency:

• lethargy, fatigue, and low energy production;
• tendency to gain weight with normal eating;
• dry skin, brittle hair, and nails;
• swelling, especially in the face and neck area.

Best sources of iodine:

• Sea fish (cod, halibut, tuna) – contains easily absorbable iodine and protein.
• Seaweed (kelp, nori, wakame) – one of the richest sources of iodine.
• Seafood (shrimp, mussels, oysters) – also rich in zinc and selenium.
• Eggs – contain iodine, protein, and fat-soluble vitamins.

Selenium – Protection and Support for Metabolism

Selenium plays an important role in converting the hormone T4 into the active T3, which more effectively speeds up metabolism.

This mineral also protects thyroid cells from oxidative stress and inflammation, preventing metabolic slowdown.

Why is selenium important for metabolism?

• Activates thyroid hormones that influence metabolic rate.
• Prevents inflammation and tissue damage, which is especially important in autoimmune diseases (Hashimoto's thyroiditis).
• Facilitates the effective breakdown of fats and carbohydrates, helping the body obtain energy.
• Supports the immune system, which is important for overall health and energy.

Signs of selenium deficiency:

• weakness, fatigue, apathy;
• hair loss and brittle nails;
• skin issues (dryness, inflammation);
• tendency to gain weight due to slowed metabolism.

Best sources of selenium:

• Brazil nuts – just 1-2 nuts a day provide the daily norm of selenium.
• Sea fish and seafood – tuna, sardines, shrimp.
• Eggs – contain selenium, iodine, and protein.
• Mushrooms – especially white and champignon.

Protein – The Foundation of Fast Metabolism

Protein is the main building material for the body, and its digestion requires 20-30% more energy than carbohydrates and fats. This is known as the thermic effect of food (TEF) – the process by which the body expends calories on the digestion and absorption of food.

Why is protein important for metabolism?

• Increases thermogenesis, speeding up calorie burning.
• Supports and repairs muscles, which are "metabolically active" – the more muscle mass, the faster the metabolism.
• Stabilizes blood sugar levels, preventing sharp insulin spikes.
• Provides a lasting feeling of fullness, reducing cravings for quick carbohydrates.

Best sources of protein:

• Chicken breast and turkey – high in protein and low in fat.
• Fish (salmon, tuna, mackerel) – contains not only protein but also Omega-3.
• Eggs – an ideal balance of protein, fats, and nutrients.
• Beef – rich in protein, iron, and zinc.

Fats – Fuel for Metabolism

Healthy fats play an important role in regulating metabolism and energy, and also help the body absorb fat-soluble vitamins (A, D, E, K).

Why are healthy fats important for metabolism?

• Provide sustained energy without blood sugar spikes.
• Support hormonal balance, including the production of leptin, which regulates appetite.
• Reduce inflammation, positively impacting metabolism.

Best sources of healthy fats:

• Avocado – contains monounsaturated fats that improve insulin sensitivity.
• Coconut oil – rich in medium-chain triglycerides (MCTs), which provide a quick energy boost.
• Nuts – almonds, walnuts, cashews.
• Olive oil – antioxidants + healthy fats for the heart.

Zinc – Fuel for Metabolism

Zinc is involved in the synthesis of insulin and thyroid hormones that control metabolism. It also plays a role in the processing of proteins, fats, and carbohydrates.

Why is zinc important for metabolism?

• Helps maintain high energy levels.
• Participates in the synthesis of enzymes that break down food.
• Supports testosterone levels, which is especially important for metabolism and muscle growth.

Best sources of zinc:

• Meat (beef, lamb) – contains easily absorbable zinc.
• Oysters – a record holder for zinc content.
• Nuts and seeds – pumpkin seeds, cashews, almonds.

What This Book Is About

This recipe collection will help you maintain an active metabolism through balanced nutrition.

All dishes in the book contain a significant amount of key nutrients needed to boost metabolism, maintain energy, and improve body composition.

Use these recipes to stay energized, active, and maintain a healthy weight without stressing the body.

Bon appétit and good health.