16/11/2015 00:55

People who are overweight often hide behind the phrase "I have a slow metabolism." But a slow metabolism is not always a problem of excess weight.

Sometimes a person misinterprets the meaning of the word metabolism. We constantly come across this term, but we know practically nothing about it. It's time to correct this information defect!

What factors affect the metabolic rate?

Metabolism is the process of converting nutrients that enter the body along with food into energy (calories).

The intensity of this transformation depends on such factors:

1. Heredity- if in your family relatives suffered from a slow metabolism and overweight, then you will most likely also be susceptible to this phenomenon.
2. Diet- accelerated metabolism directly depends on nutrition. Below we describe in detail what this means.
3. diet- Incorrectly selected foods can cause a slow metabolism.
4. Physical exercise- physical activity normalizes metabolism in the body.
5. Dream- 7-8 hours of sleep daily is enough for the body to assimilate nutrients and the digestive tract works flawlessly.
6. mental health- nervous stress increases the risk of failure in the metabolic process.
7. chronic diseases- metabolic disorders, galactosemia, hyperthyroidism, hypothyroidism, phenylketonuria, as well as diabetes mellitus disrupt the gastrointestinal tract and metabolism.

Is it possible to speed up metabolism in just 1 month with the help of nutrition and sports?

The metabolic process primarily depends on nutrition and physical activity. With the help of sports, you increase muscle mass and burn fat. The more you build muscle, the faster you burn fat. The more fat mass you lose, the faster you will lose weight and, accordingly, speed up your metabolism.

Even moderate exercise for 20-30 minutes a day, such as running or walking, can provide an efficient metabolism.

If you want to speed up your metabolism through sports, then you should understand that fat accumulation is processed only when there is enough oxygen in the body. If there is not enough oxygen, then the processing of glucose will occur with the formation of lactic acid. Excess of this substance can lead to rapid fatigue.

The acceleration of the metabolic process also depends on the intensity of physical activity - the higher the activity of the activity, the more oxygen you consume, and also burn calories more intensively.

On a note! Aerobic exercise will not build muscle, but it will speed up your metabolism for several hours after your workout. High-intensity exercise provides a longer metabolic boost than passive exercise.

A special diet and proper diet can activate the metabolic process in a short time.

Take your rules:

1. Drink more water. This product is involved in all biochemical processes of the body, so water also affects the metabolic rate. And remember that coffee, tea and carbonated drinks not only do not fill the body with water, but can also lead to dehydration. After a cup of one of these drinks, the body loses more water than you drank. Moderate your intake of these drinks and drink plenty of clean water.
2. Eat fractionally (5-6 times a day). It is easier and faster for the body to digest a small amount of food than a lot of food at one time.
3. Always have breakfast. Never skip the morning meal, because it starts the process of assimilation of food and metabolism. With a good breakfast, your body works like clockwork.
4. There are citrus fruits. Lemons, tangerines, oranges, grapefruits are sources of citric acid, and they play a crucial role in the body's energy cycle, which is the crossroads center of metabolic pathways.
5. Eat foods containing omega-3s. Omega-3 acids normalize the level of the hormone leptin in the body, which affects the rate of processing of fat mass. A sufficient amount of these acids will increase the fat burning process.
6. Do not follow very strict diets. Yes, such nutrition can help you lose excess weight, but along with the kilograms, muscle mass will also go away, and this loss will slow down your metabolism.

Products to speed up metabolism

Products that contribute to the intensive processing of substances in the body:

• Water. We have already mentioned this product. Drink at least 8 glasses of water a day to speed up your metabolism.
• Hot peppers. This product contains the substance capsaicin, which speeds up the metabolism. Regular consumption of hot peppers along with other foods starts the metabolism and increases the rate of food processing by 25%.
• Dairy products with a low percentage of fat. They are loaded with calcium and vitamin D, which help build muscle to keep your metabolism going.
• Some types of oily fish (trout, mackerel, sardines, salmon)- the same fish oil, also known as omega-3, the best "fuel" for burning calories and speeding up metabolism.
• Almond. Nuts contain a lot of natural protein, polyunsaturated fatty acids and other useful substances. They give a feeling of fullness, so they can be consumed as a snack.
• Natural ground coffee. A cup of natural coffee speeds up metabolism by 8-10%. But do not get carried away with this drink - as you already know, it removes water from the body.
• Cabbage (cauliflower, white cabbage, broccoli). There is a lot in cabbage, which helps cleanse the intestines and speed up metabolism.
• Oatmeal. Sutra porridge gives energy for the whole day. It contains a large amount of fiber and starts the metabolism.
• Spinach. Contains B vitamins, as well as dietary fiber, which contribute to its rapid digestion.
• Ginger. It contains useful fatty acids that stimulate the metabolic rate.
• Lemon. Cleanses the digestive system and speeds up its work.
• Soups. They quickly saturate the body, protecting us from overeating. The feeling of hunger disappears for several hours.

What foods slow down metabolism?

Metabolism is slowed down:

• Refined and simple carbohydrates- these are bakery and pasta, soda, sweets. Due to the consumption of carbohydrates, sugar is quickly absorbed and metabolism deteriorates. These foods contain empty calories and, if consumed in excess, contribute to weight gain.
• Trans fats- butter, mayonnaise, fast food, canned food, semi-finished products. These products are poorly digested by the body, slow down metabolism and increase blood cholesterol levels.
• Pesticides- found in some vegetables and fruits from the store. Pesticides slow down the rate at which the body burns fat and may be the cause of weight gain. It is impossible to determine "by eye" in the store how products with pesticides and which are not. Therefore, before use, thoroughly wash vegetables and fruits, but rather remove the skin - it is in it that a large amount of harmful chemicals are retained.

Also, the following foods should be excluded from the daily diet:

• White bread, rich and puff pastry.
• Strong broths, milk soups with pasta, rice or semolina, potato soups, cereals with pasta, bean first courses.
• Fatty meats and fish, fatty sausages and sausages, smoked meats, canned meat and fish.
• Fat cottage cheese, cream, salty cheese.
• Meat and cooking fats.
• Rice, semolina, pasta.
• Salted and pickled vegetables.
• Grapes, bananas.
• Raisins, figs, dates.
• Sugar, sweets, jam, honey, ice cream, jelly.
• Fatty and spicy sauces, mayonnaise, mustard, horseradish, spices and spices.
• Grape and other sweet juices, cocoa, chocolate, sweet kvass, alcohol.

All of these products slow down metabolism to some extent and turn into fat folds on your body.

Pros and cons of the mode

Nutritionists claim that the metabolism slows down due to strict diets. Restriction on the use of many foods slows down the activity of the thyroid gland, which is responsible for burning body fat.

A person who constantly exhausts himself with hunger strikes either loses or gains weight. And in order to lose weight without returning to your previous weight, you need to restore the normal functioning of the digestive tract and stabilize the metabolic process.

The indisputable advantages of a diet that improves metabolism include:

• The ability not to test your body with hunger strikes.
• High efficiency of weight loss.
• Diet variety.

Nutritionists have not identified serious disadvantages in the nutritional methodology for accelerating metabolism.

Who can and who can not follow a diet to speed up metabolism?

The metabolic stimulation diet has contraindications, like any other diet.

Such nutrition cannot be observed by people suffering from diseases of the internal organs or in the event of the appearance of tumors in the body. An accelerated metabolism can cause the transformation of tumors into malignant ones, as well as exacerbate oncological diseases. Before starting such a diet, it is better to consult a specialist.

How to combine sports and diet to speed up metabolism?

It is very easy to combine physical activity and a diet to speed up metabolism. Products in the diet are aimed at increasing muscle mass, replenishing the missing vitamins and minerals in the body. But on their own, they cannot make up for the muscle-building function. But physical activity in addition to proper nutrition will build muscle mass, burn excess fat and speed up the metabolism in the body.

If you are not a fan of active physical activity, then choose for yourself more relaxed options, such as yoga, shaping or swimming. They are also effective, and stimulate the metabolic process, like running or aerobics.

Menu for 7 days

Monday:

Breakfast. Two scrambled eggs, a cup of coffee without sugar.
Dinner. Vegetable soup with 1 tsp. low-fat sour cream, 1/4 cup stewed beans 1 slice of rye bread.
afternoon tea. 1 orange.
Dinner. Boiled meat with stewed cabbage, fresh apple compote without sugar.

Tuesday:

Breakfast. Cottage cheese casserole with apples, green tea without sugar.
Dinner. Chicken fillet baked with spicy spices, arugula and celery, tomato and asparagus salad.
afternoon tea. A glass of low-fat yogurt.
Dinner. .

Wednesday:

Breakfast. Rye bread toast with salmon.
Dinner. Vegetable puree soup, turkey fillet marinated in citrus juice, garnished with carrots, broccoli and orange slices.
afternoon tea. 2 apples.
Dinner. Cabbage rolls stuffed with vegetables.

Thursday:

Breakfast. A glass of low-fat kefir, a slice of rye bread, green tea.
Dinner., Vegetable Salad Of Celery, Peppers And Tomatoes.
afternoon tea. Half a chicken egg, fresh cabbage and carrot salad.
Dinner. Baked potato with tuna.

Friday:

Breakfast. Muesli with an apple, a cup of coffee without sugar.
Dinner. Vegetable stew with boiled beef, broccoli and red pepper salad.
afternoon tea. A glass of low-fat yogurt.
Dinner. Ragout of vegetables.