By Anna Derhak, M.S., L.N.

As a nutritionist, I have heard it time and time again from many of my clients: I just can't seem to lose weight; something is wrong with my metabolism. Will I ever be able to lose weight again?  Must I starve myself to get thin?
 
Current research tells us that metabolism is more complex than calories in and calories out.  You cannot simply cut back on calories and start working out 2 hours a day and expect to lose weight. In fact, the starvation approach damages your metabolism and makes it harder to lose weight in the future.
 
What creates a strong and healthy metabolism?  I always start with the basics and recommend eating real foods.  This means replacing the processed carbohydrates (granola bars, crackers, chips, cookies, cereals, etc.) with fruits and vegetables. The processed carbs and frozen T.V. dinners that lurk in the middle of the grocery store are quick and easy, but contain damaging trans-fats and refined sugars that can lead to weight gain and other health problems.   
 
As opposed to the low fat message we have heard for years, I explain that to lose body fat, you need to eat healthy fats such as olive oil, avocadoes, nuts/seeds, coconut oil and butter. These healthy fats help keep us satisfied and full.
 
Eating sufficient protein is critical because protein stimulates your metabolism by 60% for several hours.  So, you may ask yourself, how much protein is ideal? A good amount to start is 3-4 ounces of protein per meal and 1-2 ounces with snacks.  A great snack would be a piece of turkey with 1 tablespoon of cream cheese wrapped around a slice of zucchini or a pickle.  Enjoy a variety of animal proteins, such as fish, turkey, lamb, chicken, grass-fed beef and pork.  Another benefit to eating protein is that it makes you feel satisfied and helps prevent cravings!
 
The nutritional secret to good metabolism lies in eating real food. Plate up a good serving of lean protein, lots of vegetables and healthy fats!