Stubborn weight gain to low energy: Nutritionist reveals 7 signs your diet is hurting your metabolism

Tired of a slow metabolism? Here are some warning signs that your everyday eating habits may be affecting it.

The long gaps, poor food choices like refined carbs, low protein intake, and unhealthy fats are all putting you into survival mode and signalling your body to conserve energy rather than burn it efficiently. In an interview with HT Lifestyle, Zoha Shaikh, consultant nutritionist at Nutriiya, revealed everyday diet patterns that may be disrupting your metabolism.

1. You are eating too little or skipping your breakfast altogether

Surviving just on tea in the morning or eating after three to four hours after you wake up, or skipping breakfast altogether, can shift the body into energy-saving mode. Zoya suggests aiming to eat within one hour of waking up; don't replace breakfast with tea and coffee alone.

2. Your meals are carb-heavy but poor in quality protein

A typical Indian plate, which comprises chapati, vegetables, and rice, often lacks adequate protein, which reduces the thermic effect of food, causing a slowing down of metabolism. According to Zoya, add protein like dal, paneer, curd, tofu or eggs to every meal.

3. Frequent cravings

Frequent or regular intake of biscuits, sweets, savoury foods, or tea with sugar causes a sudden spike and crash mechanism, impacting fat metabolism. Zoya recommends snacking on nuts, seeds, fruits (smaller portion) or roasted chana, makhana.

Chronically undereating and poor healthy fat intake can reduce net heat production in the body. (Unsplash)

4. Continuous sense of tiredness despite eating enough

“Calorie-dense but nutrient-poor foods like snacks and nankeens fail to support metabolic processes,” said Zoya. You should focus on eating micronutrients like leafy greens, seeds and seasonal food.

5. Digestive issues like bloating and constipation

Low on fibre intake and more reliance on refined carbs like bakery items, pani puri, chats, chips, etc. You should consider including whole foods, legumes, pulses, nuts and seeds, millets, vegetables and lots of water.

6. Feeling cold all the time or low on energy

Chronically undereating and poor healthy fat intake can reduce net heat production in the body. Zoya advises not to shy away from healthy fats like nuts, seeds, avocado, olive oil, and ghee.

Healthy metabolism can’t be achieved by eating less but by eating balanced meals with adequate nutrition. (Unsplash)

7. Weight loss plateau despite “Ghar ka Khana”

Even home-cooked meals can cause imbalance and sluggish metabolism due to high carb, no protein, no portion control and low activity levels. Zoya suggests balancing your plate and including strength training to support metabolism.

Zoya said, “Healthy metabolism can’t be achieved by eating less but by eating balanced meals with adequate nutrition and increasing the activity levels consistently, small shifts in your daily small shifts in your daily diet can remarkably increase the metabolic rate and burn more calories.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.