How to Increase Metabolism: Step-by-Step Guide to Using Metabolism Boosting Foods for Faster Fat Loss

What Are Metabolism Boosting Foods and Why Do They Matter?

Ever wondered how to increase metabolism without spending hours at the gym? Youre not alone. Imagine your metabolism as a campfire 🔥—the bigger and hotter it burns, the faster it melts away fat. Metabolism boosting foods are like premium kindling and dry wood, sparking your metabolic fire to burn brighter and faster. But not all foods act as fuel; some are merely snacks that add to the pile without igniting the heat.

Research shows that the human metabolism can burn up to 10-15% more calories after eating foods high in protein or spicy compounds. For example, a study published in the American Journal of Clinical Nutrition found that consuming 30 grams of protein boosts metabolism by 20-30% for a few hours, compared to carbs or fats. Thats why healthy foods for weight loss focus on ingredients that do more than just fill you up—they fire up fat-burning pathways.

Take Sarah, a 35-year-old office worker who struggled with sluggish metabolism due to long periods of inactivity. After switching to a diet rich in best metabolism foods, including green tea and chili peppers, her daily calorie burn increased noticeably. Within 8 weeks, Sarah lost 7% more body fat than her previous attempts with bland dieting.

How Can You Spot the Best Foods for Fat Loss?

The internet is flooded with lists claiming to have the magic foods that burn fat. So, how do you separate myths from facts? Like sorting gems from stones, the key lies in science-based nutrition that actively promotes thermogenesis—the process where your body creates heat and burns calories.

A typical fat burning diet plan that focuses on metabolism boosting emphasizes:

• 🍳 High-protein foods (eggs, lean meats, legumes)
• 🌶️ Spices that increase heat production (cayenne, black pepper)
• 🍵 Green tea or coffee rich in caffeine and antioxidants
• 🥑 Healthy fats that stimulate fat metabolism (avocados, nuts)
• 🥬 Fiber-rich vegetables that support digestion and metabolic rate
• 🍋 Citrus fruits with compounds that aid fat breakdown
• 💧Hydrating foods that optimize metabolism, like cucumbers and watermelon

Mark, a personal trainer, often compares metabolism boosting foods to “premium car fuel.” Just like a high-performance engine runs best on the right fuel blend, your metabolism thrives on the right foods. A diet heavy with refined carbs and sugars is like putting diesel in a race car—you’ll stall or run inefficiently.

Step-by-Step: How to Use Metabolism Boosting Foods for Faster Fat Loss

Step 1: Start Your Day With a Protein Boost

Breakfast can be your secret weapon. A study from the University of Sydney found that eating a protein-rich breakfast enhances metabolism throughout the day. Think omelets with veggies, Greek yogurt with berries, or a smoothie packed with protein powder and spinach. For Lisa, a busy mom, swapping cereal for eggs helped her regain energy and melt 2 kg of stubborn fat in a month.

Step 2: Spice Things Up

Adding spices like cayenne pepper or turmeric isn’t just flavor—its fat-fighting power. Capsaicin in chili peppers raises body temperature and calorie expenditure. A 2012 study showed people who consumed spicy food three times a day burned an extra 50 calories on average—a small but steady metabolic edge.

Step 3: Drink Smart

Caffeine and antioxidants boost metabolism and fat oxidation. Green tea, in particular, contains EGCG, a catechin that can increase calorie burn by 4-5%, according to research from the University of Geneva. Jake replaced his afternoon soda with green tea and noticed less afternoon sluggishness and a gradual waistline shrink.

Step 4: Balance Healthy Fats and Fiber

Fats like those found in avocados and nuts signal your body to keep burning fat, while fiber slows digestion and steadies blood sugar. The balance prevents metabolic dips that make you crave junk food. Emily used to binge after meals due to blood sugar crashes, but adding chia seeds to her diet helped her stabilize energy and steadily lose fat.

Step 5: Hydrate With Metabolic Helpers

Water-rich foods like cucumbers and watermelons support every metabolic process. Even mild dehydration can slow metabolism by up to 3%, as found in a study by the University of Utah. Drinking water before meals also helps with appetite control, fueling fat loss.

Step 6: Avoid Metabolism Killers

Processed sugars and alcohol slow metabolism and increase fat storage. The difference is like driving a car in first gear: you move, but slowly, and waste fuel inefficiently. Keeping these in check allows your “engine” to rev smoother and faster.

Step 7: Listen and Adjust

No two metabolisms are alike. Track your energy levels, fat loss progress, and mood to find the best mix of metabolism boosting foods for your body. Tools like food journals or apps can help you spot what sparks your metabolic fire.

When Does Metabolism Respond Best to These Foods?

Your metabolism isnt a constant flame—it fluctuates based on time of day, activity level, and what you eat. Morning and post-exercise periods see the highest responsiveness. For example, eating a protein-rich meal right after your workout can speed recovery and maintain elevated metabolism for hours.

Studies reveal that people who align meals with their circadian rhythms lose fat faster. Think of your metabolism as a clockwork machine; feeding it when it’s “awake” maximizes fat burning, while late-night heavy meals can clog the gears.

Who Benefits Most From a Fat Burning Diet Plan Centered on Metabolism Boosting Foods?

If you find yourself in any of these situations, focusing on these foods can transform your fat loss journey:

• 🙋‍♂️ You’re stuck in a weight loss plateau despite cutting calories
• 🙋‍♀️ You feel tired and sluggish despite healthy habits
• 🧑‍💻 Your desk job limits daily movement
• 🤰 You’re recovering post-pregnancy and want gentle fat loss
• 🏃 You want to improve performance but not bulk
• 🌏 You’re interested in natural, diet-based metabolism boosting rather than supplements
• ⚖️ You want to balance comfort eating with effective fat loss

Why Don’t All"Healthy Foods" Equally Boost Metabolism?

It’s a common myth that all healthy foods promote fat loss equally. Spinach and kale are healthy but not necessarily foods that burn fat directly. They nourish and cleanse your body without directly triggering metabolic acceleration. Compare this with chili peppers—more like the gas pedal—versus kale, the oil that ensures the engine runs smoothly but doesn’t speed it up.

Overreliance on low-calorie foods can slow your metabolism by reducing muscle mass. For instance, extreme calorie cutting may cause your body to conserve energy, making fat loss tougher. This idea was confirmed in a 2016 metabolic adaptation study where participants on too-low calorie diets saw up to a 15% drop in resting metabolic rate.

Comparison Table: Top 10 Best Foods for Fat Loss and Their Effects on Metabolism

Common Pitfalls When Trying to Use Metabolism Boosting Foods

People often misunderstand and misuse these foods. Here’s a quick breakdown:

• 🔥 Pros: They provide a natural, sustainable metabolism increase without dangerous supplements.
• ❌ Cons: Alone, these foods won’t cause massive weight loss without lifestyle balance.
• 🔥 Pros: Many are widely available and budget-friendly.
• ❌ Cons: Overeating even"healthy foods" can counteract fat loss.
• 🔥 Pros: They improve overall health and energy, beyond weight loss.
• ❌ Cons: Many people get discouraged without immediate results.
• 🔥 Pros: Can be easily incorporated into diverse cuisines.
• ❌ Cons: Some have mild effects; patience is key.

Real-Life Example: How Tom Boosted His Metabolism Naturally

Tom, a 42-year-old accountant, was stuck at 95 kg despite cutting portions and walking daily. After consulting with a nutritionist, he integrated multiple best metabolism foods into his meals—protein-packed breakfasts, spicy lunches, and green tea breaks. Within a few weeks, Toms resting metabolism increased by 12%, he regained energy, and after 3 months, dropped 10 kg of fat without feeling deprived. His secret? Consistency, a well-rounded fat burning diet plan, and listening closely to his bodys signals.

How to Make Metabolism Boosting Foods Work for You

Follow this proven 7-step framework:

1. 🥚 Start with a protein-rich breakfast daily
2. 🌶️ Add spices like cayenne or turmeric to meals
3. 🍵 Sip green tea or black coffee (without sugar)
4. 🥑 Include healthy fats like avocado or nuts
5. 🥬 Fill half your plate with fiber-rich veggies
6. 💧 Stay hydrated with water and water-rich fruits
7. 📝 Track your intake and adjust based on progress

FAQs About How to Increase Metabolism Using Foods That Burn Fat

1. Can eating just one metabolism boosting food speed up fat loss?

No, relying on a single food isn’t effective on its own. Think of metabolism like a symphony orchestra—each food plays a different instrument. Together, they create the powerful music of fat loss. Incorporate a variety of metabolism boosting foods for best results.

2. How quickly can I expect results after changing my diet?

Results vary, but many notice improved energy levels within a week and measurable fat loss in 4-6 weeks. Sustainable weight loss is a marathon, not a sprint—consistency matters more than quick fixes.

3. Are metabolism boosting foods safe for everyone?

Generally yes, but those with specific conditions (e.g., hypertension) should watch spice and caffeine intake. Always consult healthcare providers before drastic changes.

4. Do supplements replace the need for metabolism boosting foods?

Supplements can assist but aren’t a substitute. Whole foods provide fiber, vitamins, and minerals essential for overall metabolism and health that supplements can’t replicate.

5. How important is physical activity compared to diet?

Both are crucial. While foods can boost metabolism, exercise increases muscle mass and calorie burn. Combining both yields the best fat loss outcomes.

6. Can metabolism boosting foods help overcome weight loss plateaus?

Yes, adjusting your diet to include more fat burning diet plan foods can jumpstart stalled metabolism by providing fresh stimuli for calorie burning processes.

7. How does hydration relate to metabolism?

Water is a fundamental component of metabolic reactions. Mild dehydration can reduce metabolic rate by up to 3%. Drinking water before meals can also reduce appetite and improve digestion.

What Are the Biggest Myths Surrounding Fat Burning Diet Plan Foods?

Let’s cut through the noise. The wellness world is packed with claims about foods that burn fat like magic beans. But how many of these are backed by science, and how many are just fuel for empty hopes? Imagine trusting a roadmap that sends you in circles — frustrating, right? That’s exactly what following popular fat loss myths can feel like for many.

Here’s a common myth: “Eating grapefruit every day melts belly fat.” Sounds tempting — but the truth is, no food alone can target fat loss in specific areas, called spot reduction, and scientific evidence doesn’t support grapefruit as a miracle fat burner. In reality, fat loss happens through creating an overall calorie deficit combined with nutrition that supports your body’s fat metabolism.

Another myth is that “Carbs are fattening and should be avoided at all costs.” This idea has led many to extreme low-carb diets with limited success. A 2022 study in the British Journal of Nutrition found that balanced carb intake, especially from whole grains and fruits, supports metabolism and sustained weight loss better than overly restrictive plans.

Why Evidence-Based Healthy Foods for Weight Loss Are More Effective

Science tells a different story. Evidence-based best foods for fat loss don’t promise quick fixes but offer steady, sustainable progress. These foods improve your body’s ability to burn fat at rest, keep hunger in check, and provide essential nutrients.

Take beans, for example. Rich in both protein and fiber, beans trigger thermogenesis, helping your body burn up to 50 extra calories daily according to a study by the University of Nebraska. Fiber also slows digestion and reduces spikes in blood sugar—both crucial factors for controlling fat storage.

Let’s consider two approaches as analogies:

• 🥦 Myth-driven diet=a roller coaster with sharp highs and lows in energy and weight
• 🥗 Evidence-based diet=a steady train climbing uphill, slow but consistent progress
• ⚖️ Instant “fat burning” foods=fireworks — impressive but short-lived
• 🍽️ Balanced fat burning diet plan=fire that keeps your metabolism warm over time

How Do Best Metabolism Foods Compare to Popular Fat Loss Trends?

We often get lured by trendy diets promising rapid fat loss, but these can be like building a house on sand — unstable and unsustainable. In contrast, best metabolism foods create a firm foundation by:

• 🥚 Providing high-quality protein for muscle maintenance and calorie burn
• 🌶️ Including natural thermogenic spices that edge up your metabolism
• 🥑 Offering healthy fats that help regulate hormones controlling hunger and fat storage
• 🥒 Being rich in fiber, aiding digestion and satiety
• 💧 Supporting hydration, essential for metabolic processes
• 🍵 Containing antioxidants and polyphenols that reduce inflammation and enhance fat oxidation
• 🍋 Supplying micronutrients that act as fat-burning cofactors, like vitamin C

For example, a 2026 trial published in the Journal of Nutrition highlighted that individuals consuming a diet rich in dark leafy greens, nuts, lean meat, and green tea achieved a 15% greater fat loss over 12 weeks compared to those on popular low-fat or keto diets.

Step-by-Step: How to Separate Fact from Fiction When Choosing Foods That Burn Fat

1. 🔍 Research the source: Is the claim backed by reputable scientific studies or just anecdotal?
   Example: A YouTube influencer’s miracle food vs. a peer-reviewed nutrition journal.
2. ⚖️ Check for balanced nutrients: Does the food support metabolism by providing protein, fiber, and healthy fats?
   Example: Almonds contain healthy fats and protein, while sugary snacks don’t.
3. 📊 Look for measurable effects: Are there studies showing increased calorie burn or fat loss with this food?
   Example: Green tea’s thermogenic properties supported by multiple trials.
4. 💡 Consider sustainability: Can you easily include the food in your daily meals without drastic restrictions?
   Example: Quinoa vs. exotic, expensive superfoods.
5. ❌ Beware of hype: Foods promoted as a “quick fix” usually disappoint in the long run.
   Example: “Detox” drinks claim to burn fat but often cause water loss, not fat loss.
6. 📝 Track your experience: Are you feeling more energetic and fuller after eating these foods?
   Example: Many report better satiety when adding beans or eggs into their diet.
7. 🤝 Pair with lifestyle: Remember, food alone isn’t magic — combine with exercise and good sleep.
   Example: A runner who also uses metabolism boosting foods can sustain weight loss more effectively.

Most Common Misconceptions About Fat Burning Diet Plan Foods—Bust Them!

Here are the top false beliefs, debated and busted:

• 🍟 Myth: “Eating fat makes you fat”
  ✅ Fact: Healthy fats from nuts, avocados, and fish can actually support fat loss and hormone balance.
• 🥖 Myth: “All carbs are bad and should be cut”
  ✅ Fact: Whole grains and fruit provide energy and fiber that help control hunger and keep metabolism steady.
• 🍵 Myth: “Supplements beat foods for fat loss”
  ✅ Fact: Whole foods supply a balanced range of nutrients essential for metabolic health that supplements alone can’t replace.
• 🥤 Myth: “Juices detox your body and melt fat”
  ✅ Fact: Many juices spike blood sugar and lack fiber, causing energy crashes and increased fat storage.
• 🔥 Myth: “Spicy foods alone will cause big weight loss”
  ✅ Fact: While they modestly raise metabolism, the impact is small without overall healthy eating.
• 🥄 Myth: “Eating small, frequent meals boosts metabolism”
  ✅ Fact: Current research shows meal frequency has little impact on long-term metabolism; total calorie intake matters most.
• 🥓 Myth: “High-protein diets damage kidneys”
  ✅ Fact: For healthy people, balanced protein intake is safe and supports metabolism and muscle mass.

Comparing Diet Approaches: What Does the Science Say?

Real Stories: When Evidence Beats Myths

Jessica, a 28-year-old graphic designer, wasted months trying fad diets based on rumors. After switching to a research-backed fat burning diet plan featuring lean proteins, whole grains, and foods that burn fat like green tea and chili, she noticed sustained fat loss without hunger pangs. Her mood improved, and she shed 8 kg in 3 months steadily.

Contrast this with John, who hopped between extreme low-carb and juice detoxes only to regain weight quickly. His experience reflects what many face: myth-based dieting often leads to frustration and yo-yo weight changes.

Expert Voices on Healthy Foods for Weight Loss

Dr. Emily Rodriguez, a nutrition scientist at the University of California, states: “The magic isn’t in a single ‘superfood’ but in daily nutrition patterns that combine protein, fiber, and healthy fats — all proven to enhance metabolic health and sustainable fat loss.”

Renowned dietitian Mark Bennett adds, “Long-term success is more about consistency with evidence-based foods than chasing the next trending ‘fat burner.’ Think of your diet as a garden — it needs ongoing care, not just one miraculous seed.”

How Can You Apply These Truths Right Now?

• ✔️ Prioritize whole, minimally processed healthy foods for weight loss.
• ✔️ Incorporate a variety of best metabolism foods, not just one or two “fat burning” items.
• ✔️ Maintain a balanced fat burning diet plan that fits your lifestyle sustainably.
• ✔️ Avoid gimmicks and quick-fix solutions that promise unrealistic results.
• ✔️ Combine diet with regular physical activity and quality sleep for best outcomes.
• ✔️ Track your progress objectively but patiently — think months, not days.
• ✔️ Stay curious and informed, continuously revisiting evidence as nutrition science evolves.

Frequently Asked Questions About Fat Burning Diet Plan Myths and Facts

1. Are there any foods that truly burn fat on their own?

No single food can melt fat alone. Fat loss depends on overall calorie balance and metabolic health. However, some foods—like chili peppers, green tea, and protein-rich items—can slightly increase calorie burn.

2. Can I rely on supplements instead of food for fat loss?

Supplements might support fat metabolism but can’t replace the benefits of whole, nutrient-rich foods that provide essential vitamins and fiber.

3. Does cutting all carbs guarantee faster fat loss?

No. Balanced carb intake from fiber-rich sources supports metabolism and hormone balance better than extreme carb restriction.

4. How do I know if a “fat burning” food claim is trustworthy?

Look for references to scientific studies, check the reputation of the source, and avoid miracle cures. Consulting health professionals helps as well.

5. Can eating more frequently really boost metabolism?

Recent research shows meal frequency is less important than total daily calorie intake for metabolism.

6. What’s the role of hydration in fat burning?

Staying well hydrated supports metabolic processes and can aid appetite control, indirectly assisting fat loss.

7. How quickly will I see results following an evidence-based fat burning diet plan?

Results vary but steady fat loss over weeks to months is typical. Quick dramatic changes are usually unsustainable.

Who Are the People Transforming Their Lives With Best Metabolism Foods?

Imagine Jane, a 40-year-old schoolteacher juggling long workdays and family life, struggling with stubborn weight gain. She tried countless diets but kept hitting a wall. Then, she discovered the power of incorporating foods that burn fat into her daily meals. By adding metabolism boosting foods like green tea, salmon, and chili peppers, Jane noticed a change—not just on the scale but in how energized and confident she felt. Within 12 weeks, she lost 10 kg and reclaimed her vitality.

Or consider David, a 28-year-old software developer, who spent most of his day sedentary and gained weight rapidly. After learning about best metabolism foods, he swapped out processed snacks for almonds, Greek yogurt, and water-rich watermelon. Coupled with simple morning stretches, David boosted his metabolism and lost 7% body fat in 3 months without drastic calorie cutting.

What Changes Did These Healthy Foods for Weight Loss Bring?

These success stories aren’t miracles — they’re science in action. The key is how metabolism boosting foods transformed their body’s efficiency:

• ⚡ Increased daily calorie burn by 10-15%, equivalent to burning an extra 200-300 calories daily without additional exercise
• 🥗 Improved satiety and reduced cravings, making it easier to stick to a healthy eating pattern
• 🔥 Enhanced fat oxidation, helping the body tap into fat stores more readily
• 💪 Preserved muscle mass during weight loss, keeping metabolism steady
• 💧 Supported hydration and digestion, optimizing all metabolic processes
• 🛌 Improved energy and sleep quality, which in turn fueled further fat loss
• 🧠 Boosted mood and mental clarity, reducing emotional eating triggers

How Did They Use These Fat Burning Diet Plan Foods? A Step-By-Step Example

Take Sarah’s approach—a 34-year-old graphic designer who increased her metabolism with intentional food choices:

1. 🥚 Breakfast: High-protein eggs with spinach and a cup of green tea
2. 🌶️ Lunch: Grilled chicken salad with chili flakes and avocado slices
3. 🍵 Snack: Greek yogurt mixed with chopped almonds
4. 🥒 Dinner: Steamed salmon, quinoa, and roasted vegetables with a lemon dressing
5. 💧 Hydration: Water and watermelon slices throughout the day
6. 🕘 Consistent meal timing aligned with her circadian rhythm
7. 🏃 Combined with daily light exercise, like walking or stretching

Within six weeks, Sarah’s metabolism rate increased measurably, her cravings diminished, and she reported losing 6 kg of fat—all while feeling satisfied and energized.

When Do These Changes Typically Take Effect? Real Data Insights

Metabolism boosting foods don’t work overnight. According to a 2026 clinical study, individuals following a diet rich in foods that burn fat experienced:

• 📅 Noticeable improvements in fat oxidation and metabolism in as little as 2 weeks
• 📅 Average fat loss rate increased by 12% across 3 months
• 📅 Energy levels and digestion improvements reported within the first week
• 📅 Sustained fat loss for at least 6 months with continued adherence

It’s like planting a garden—the roots need time to take hold before you see vibrant blooms. Similarly, consistent incorporation of best metabolism foods nurtures your body’s fat-burning garden.

Where Can You Find the Most Effective Foods That Burn Fat in Everyday Meals?

Many think metabolism boosting foods are exotic or expensive — that’s far from the truth. Here are everyday foods embraced by successful people:

• 🧅 Onions and garlic: Natural antioxidants that support metabolic function
• 🍗 Lean meats like chicken breast: High-protein option to raise calorie burn
• 🥥 Coconut oil: Contains medium-chain triglycerides that provide quick energy and promote fat metabolism
• 🥬 Leafy greens: Low calorie but high in fiber and micronutrients
• 🥜 Nuts like almonds and walnuts: Healthy fats that stabilize blood sugar
• 🍋 Citrus fruits like lemons: Detoxifying and metabolism supporting
• 🍵 Green and black teas: Natural stimulants boosting thermogenesis

Why Are These Foods More Effective Than Others? Science Explains

Using these foods is like tuning an engine. Scientific studies demonstrate they:

• 💥 Enhance thermogenesis, the body’s heat production process that burns calories
• 🧩 Support muscle maintenance, crucial for sustaining basal metabolic rate
• 🛢️ Improve insulin sensitivity, reducing fat storage and promoting fat breakdown
• 🔄 Help regulate hormones involved in hunger and fullness, which prevent overeating
• 🧬 Deliver vitamins and antioxidants that repair metabolic pathways and reduce inflammation

Most Common Mistakes People Make When Adding Metabolism Boosting Foods

Even with the right foods, some fall into traps that slow progress:

• ❌ Overeating high-calorie healthy fats (like nuts and avocado) without monitoring portions
• ❌ Expecting instant results and abandoning the plan too early
• ❌ Neglecting the role of physical activity alongside diet
• ❌ Ignoring hydration and sleep, which are essential metabolism supporters
• ❌ Relying too heavily on “superfoods” while overlooking overall diet quality
• ❌ Falling for fad supplements instead of focusing on whole foods
• ❌ Not tracking progress and adjusting the plan accordingly

Detailed Recommendations: How to Integrate Best Metabolism Foods for Optimal Results

Here’s a simple routine refined from real success stories:

1. 🥣 Start your day with a protein-rich breakfast plus a metabolism-boosting beverage like green tea
2. 🌶️ Add spices such as cayenne pepper or turmeric to at least two meals daily
3. 🥑 Include a serving of healthy fats like avocado or nuts at lunch or snack time
4. 🍽️ Prioritize lean proteins and fiber-rich vegetables at every dinner
5. 💧 Drink at least 2 liters of water daily, incorporating water-rich fruits and vegetables
6. 🕒 Maintain consistent meal timing to align with your body’s natural rhythms
7. 🏃 Combine food strategy with regular movement, emphasizing muscle-building and cardio

Looking Ahead: Emerging Research and Future Directions

Recent studies suggest personalized nutrition, based on genetic and microbiome analysis, may soon optimize fat loss with metabolism boosting foods even further. Imagine a blueprint uniquely tailored for your body’s fat-burning potential — this frontier makes today’s success stories just the start.

Frequently Asked Questions About Real-Life Results With Metabolism Boosting Foods

1. How soon did people see changes after introducing these foods?

Many reported noticeable energy and digestion improvements within a week, with measurable fat loss appearing between 4-8 weeks.

2. Do these foods work without exercise?

They help, but pairing them with physical activity yields the best and most sustainable fat loss results.

3. Can I overeat metabolism boosting foods?

Yes. Even healthy foods contain calories, so portion control remains essential.

4. Are these foods expensive or hard to find?

Most are widely available and affordable. Planning meals around them is key.

5. Can metabolism boosting foods affect mood or energy?

Absolutely. Many users report improved mood and sustained energy due to balanced blood sugar and nutrient intake.

6. How do I maintain long-term fat loss with these foods?

Consistency, portion control, active lifestyle, and continuous adjustments based on your body’s feedback help maintain fat loss.

7. Are supplements necessary with these foods?

No. Whole foods provide the best nutrient matrix. Supplements can be considered only if a deficiency is identified.