Empty-calorie dinners are meals high in calories but low in essential nutrients, often filled with refined sugars, unhealthy fats, and processed ingredients. Consuming these meals regularly can not only lead to weight gain and an increased risk of chronic diseases but also slow down your metabolism. Foods high in refined carbs and sugars cause blood sugar spikes and crashes, negatively impacting metabolic rate, while those rich in unhealthy fats and low in protein can decrease muscle mass.
We checked in with Michelle Saari, RD at EHealth project, and Jesse Feder, RDN, CPT at My Chrons and Colitis Team to learn about two empty-calorie dinner foods to cut out because they can slow your metabolism. They revealed that frozen pizza and fast food meals are the ones to minimize. Read on to find out why.
Frozen Pizza
Frozen pizza is a prime example of an empty-calorie dinner, packed with refined carbohydrates, unhealthy fats, and excessive sodium but lacking in essential nutrients like vitamins, minerals, and fiber. The high levels of refined flour and sugars in the crust can lead to rapid spikes and crashes in blood sugar, disrupting your metabolism.
"Frozen pizzas are a quick dinner, but they can impact your metabolism due to their high content of refined carbohydrates and saturated fats. The crust can cause blood sugar levels to spike and drop, potentially leading to insulin resistance over time, which leads to excess fat storage. The saturated fats from cheese and processed meats can also increase the body's fat storage, making it harder to burn calories," says Saari.
Fast Food
Fast foods often qualify as empty-calorie dinners due to their high content of unhealthy fats, sugars, and refined ingredients, coupled with a lack of essential nutrients. Common items such as burgers, fries, and sugary sodas deliver a lot of calories without the nutritional benefits needed for a healthy diet.
"Fast food meals are made with high amounts of fat, sodium, and unhealthy oils. This can also lead to weight gain, obesity, cardiovascular disease, heart disease, and stroke, to name a few things," Feder states. "The ingredients in fast food meals are also highly processed and refined, which can be digested quickly and leave you with a decreased metabolism."
To maintain a healthy metabolism and overall well-being, consider healthier alternatives. For instance, replace frozen pizza with homemade pizza using whole grain crust, fresh vegetables, lean proteins, and a moderate amount of cheese. Instead of fast food, prepare quick and nutritious meals at home, such as grilled chicken with a side of quinoa and steamed vegetables or a salad topped with beans, nuts, and a light vinaigrette.
