How to Speed Up Metabolism – 4 Tips from Doctors
To speed up the metabolism in your body, you need, first of all, accelerate the fat metabolism. Very little effort is required to speed up the metabolism, doctors claim. The following tips will help to quickly get the metabolism in the body up and running.
You can “put a rocket up” on your metabolism, first of all, by keeping to a proper and adequate nutrition. Doctors again remind that people should receive a sufficient amount of calories during the day.
Even if you want to get rid of extra kilos, you do not need to sharply reduce the caloric intake to a minimum, since the lack of calories will do exactly the opposite, i.e. slow your metabolism and switch your body automatically to “energy saving mode”.
Do not ignore the morning meal, limiting only to a cup of coffee on an empty stomach. Thus, the lack of calories in the morning can be fraught with overeating and appetite disorder, which leads to disturbed metabolism.
Doctors named a number of “special” products, which accelerate the metabolism in the body:
- green tea,
Even slight dehydration can lead to a metabolic disorder. Many people do not know that their body is dehydrated. Therefore, 1.5-2 liters of simple water a day is an indispensable condition for a normal functioning of your body.
In addition, experts recommend people with metabolic disorders get enough sleep and lift weights.
The principle of calorie distribution
To achieve the maximum level of energy, you should adhere to a percentage ratio of 50/20/30 between three main components of nutrition.
It is recommended to daily distribute the consumed calories so that 50 percent of your daily calories should come from carbohydrates, 20 percent – from proteins and 30 percent – from fats.
- carbohydrates – 50%
- proteins – 20%
- fats – 30%.
Whether you want to reduce weight or maintain it at the current level, this ratio should become a fundamental principle for achieving the necessary harmony in the body.
Sometimes you think of a particularly active and motivated person: “I would have such energy!” However, you can also think differently: “Yes, some people are born with great energy and some do not. But I’m from the second group! “But the energy level is under your control much more than you suppose.
Food is a fuel for our body. But the body, including the brain allows us to work and participate in relationships at the highest level of sensitivity and efficiency. In improper diet, rational ratio of calories is disrupted, energy resources are reduced, and you can often experience fatigue. Even if you do not feel tired during the day and “hold out” until the evening, you will feel that you are completely powerless after dinner. As a result, it will be difficult to spend an evening with your family or friends. By snacking something on the go or forgetting about food in the everyday bustle, you will become annoyed for minor reasons and lose the ability to concentrate.
Do not justify yourself, for example: “I’m just not an energetic person” or “I’m not that young anymore.” You can become energetic if you pay more attention to your body.
Balance between the three main components of nutrition
Carbohydrates make 50 percent of the calories consumed daily. They charge us with energy to the greatest degree, in addition, they contain many minerals and vitamins important for health, as well as fibers that promote good digestion and reduce the likelihood of bowel cancer. Most carbohydrates contain a lot of water – one of the main components of metabolism. Combination of water and fibers creates the volume of food that gives a feeling of satiety, avoiding overeating. Herewith, the number of calories is relatively low.
For example, a small orange or apple contains only 50 kilocalories, but a small potato or a piece of bread – 70 kcal. Compare these low-calorie foods with high-protein steak (800 kilocalories) or sweet caramel (200 kilocalories). These figures are useful for those who carefully monitor their body weight and want to limit caloric intake.
Carbohydrates form the basis of such food products as fresh fruits, fruit juices, fresh vegetables, beans, peas, lentils, potatoes, corn, wholemeal bread, brown rice and bran dishes, as well as oat porridge cooked from whole oats. You should always prefer wholemeal products instead of white flour, as they contain more fibers and nutrients.
The second group of food products is of great importance for health, since they provide the body with proteins. Protein food provides us with energy resources after carbohydrates burn.Protein products should make about 20 percent of daily calorie intake. They include fish, poultry, veal, lean beef, lamb, pork, cheese, milk, yogurt, eggs, peanut butter, dry peas and beans.
It is recommended to consume mainly beef, lamb and pork, as well as cheeses with the lowest fat content. The same applies to milk and yoghurt. In many cases, fish, poultry or veal are the preferred sources of protein, since they contain less fat than beef or pork.
Fats in the daily diet make about 30 percent
Here the main problem is to be able to limit the daily intake of fats to this figure.
Fats are a relatively low-energy source of energy. They give extra calories, which the person does not need. Excess fat in the diet is often associated with a greater likelihood of cancer of the intestine, breast, pancreas, prostate, ovaries and rectum.In animal experiments, decrease in fat intake from 20 to 10 percent slowed formation of tumors. Such studies show that limiting fats in the diet can slow development of cancer cells.
Therefore, it is quite acceptable to recommend a decrease in calories come from fats from the usual 40 to 30 percent and increase intake of fresh fruits and vegetables, as well as foods rich in fiber. By the way, if you follow these tips, try to avoid too salty foods. The recommended balanced diet with appropriate amount of vitamins will help to achieve and maintain an ideal weight.
The best way to reduce fats in the daily diet to a minimum is to avoid fried dishes, sauces, an abundance of dessert dishes, sausages and generally a large amount of meat. It is also useful to limit consumption of margarine, mayonnaise and salad dressings.
It is important not only the amount of fats, but also its quality. Vegetable fats, which are a part of corn oil, vegetable margarine, mayonnaise, salad dressings, nuts and seeds, are preferable comparing to animals that are much in butter, sour cream, whole milk products, fat meat and bacon.
Make up for yourself an approximate menu for a week. This diet may consist of 1000, 1500 or 2200 kcal per day, although you may need to add something to such a diet, depending on the needs of your body. When planning the menu, use six types of food: fruits, vegetables, meat, milk or dairy products, bread and flour products, as well as fats. If properly distributed, they provide the right proportion of 50/20/30, satisfying the needs for carbohydrates, proteins and fats.
Three of these levels of calorie value will help you lose weight or maintain the ideal weight. The minimal number of kilocalories for women who want to lose weight makes 1000. The minimum for men – 1200 kilocalories. This is the 1000-calorie diet, but with addition of two dishes containing a lot of starch, and one fruit per day.
- The minimal need for calories for a woman who wants to maintain the normal weight is 1500 calories. A woman aged 23-50 years usually spends 1600-2400 kilocalories per day, but at the age of 51-75 years – 1400-2200 kilocalories.
- The minimal need for calories for a man wishing to keep his weight makes 2200 kilocalories. At the age of 23-50 years, he should consume 2300-3100 kilocalories, at the age of 51-75 years – 2000-2800 kilocalories.
When consuming main meals, be guided by the following principles:
- Try to drink low-calorie drinks (water and green tea). Consumption of coffee-containing drinks (Coca-Cola, Pepsi-Cola, coffee, and black tea) should be limited or excluded at all.
- Use vegetable margarine, as it contains more polyunsaturated fats than usual one.
- Vary salads by the color, size of the pieces and composition of components; try to make them appetizing and nutritious. For example, you can mix different types of salad leaf.
- Drink skimmed milk, saturated with vitamins A and B.
- Use polyunsaturated vegetable oils (sunflower or corn one) as salad dressing; limit the consumption of olive.
- Prefer lean meat; do not eat the poultry skin.
- Limit egg consumption up to three times a week.
- Eat raw, steamed, or baked vegetables. Heat-treated vegetables lose the content of vitamins and minerals.
- Cook soups on homemade broth.
How To Eat To…
If we talk about general recommendations, to maintain a stable body weight, our calorie consumption should coincide with the calorie expenditure. If you gain weight, then your consumption, alas, is higher.
If you want to lose weight, you need a calorie deficit. How you will create it – it’s up to you.
How exactly you will cut calories – at the expense of:
- floury foods,
- fried dishes,
- meat (switch to vegetarianism).
It is not really that important. We will provide you with the recommendations on nutrition, which seem very simple, yet their observance provides excellent results. The main thing is not to begin compensating for what you cut!
- After giving up sweets, do not start eating more bread or so-called useful sweets (dried fruits, marmalade, dark chocolate).
- After switching to raw food diet, do not start eating dried fruits with nuts in large quantities.In this case, your efforts will not lead to weight loss.
Please note that we are all different. You have heard this many, many times, yet it is especially easy to notice this when it comes to nutrition. Someone eats only fruits and dried fruits and grows thin, while someone on the contrary gains weight on carbohydrates. Therefore, it is so important to observe yourself, instead of simply blindly following a pattern.
How often to eat – it is also up to you to decide. You can tolerate light hunger, yet you should not bring it to a strong hunger, since the latter contributes to overeating.
PRIORITY TO HEALTH
We would like to discuss nutrition, which not only allows you to solve a specific problem in terms of weight, but also to improve your wellbeing and, in the long term, improve your health and reduce the risk of serious diseases.
In everyday life, what’s more important is what you eat, and not what you do not eat. This means that you should not concentrate on prohibitions. Better pay attention to what you need to eat to be energetic, slim and healthy.
WHAT ABOUT THE CALORIES – PROTEINS – FATS – CARBOHYDRATES RATIO
Counting calories and the ratio of proteins, fats and carbohydrates is relevant in sports nutrition, designed to help achieve specific sports performance and results – whether it’s endurance, speed or body shape. For non-athletes, there is an average optimal ratio of calories – proteins – fats – carbohydrates:
- PROTEINS 25-30% of daily calories. Of vegetable or animal origin. These are meat, poultry, fish, nuts, beans, seeds, dairy products, and eggs.
- CARBOHYDRATES 40-50%:. With a low glycemic index – cereals, fruits, and dairy products.
- FATS 25-30%. Of plant and animal origin – nuts, oils, avocados, fish, meat and poultry, dairy products, and eggs.
What time to eat and how often depends on your schedule.
If you have breakfast at 8 am and feel extremely hungry by 10 am, then you should either have a meal, or add a snack (or even two!) before lunch, or revise your breakfast so that hunger comes later.
Perhaps, eating more heartily and often in the morning will help you eat less in the second part of the day. Such self-observations are very useful. It is important to determine:
- which food is comfortable for you,
- which combinations do not cause heaviness in the stomach and drowsiness,
- which saturate you better,
- what type of breakfast to choose, which combinations for lunch are better for you.
Some people can not combine grains (cereals, bread) with proteins (poultry, meat, fish). Such people need to distribute them to different meals.
Someone, on the contrary, is not satiated if he has poultry with vegetables for lunch, without the grains (cereals, bread).
It is also important to note what is a physiological need, and what is just a habit that does not necessarily benefit you (for example, any food with bread, tea with sweets after dinner, etc.).
PLAN FOR THE DAY
- A glass of room-temperature water, 20-30 minutes before a meal.
- Breakfast: determine for yourself what type of breakfast you prefer – hearty or light, protein or carbohydrate.
- fruit or berry smoothie;
- porridge – quinoa, oatmeal, wheat, buckwheat, rice. Cooked with water
- with some milk, fruits or berries, nuts and dried fruits.
- cottage cheese or yoghurt with berries and bran;
- eggs/omelet with vegetables + crispbreads + low-fat cheese;
- whole-grain toast with cheese.
3. Second breakfast (2 to 3 hours after breakfast)
- salad made of vegetables or simply vegetables + grains (cereal/noodles or
- yogurt/cottage cheese.
- protein dish (meat/fish/poultry/seafood) + vegetables;
- protein dish (meat/fish/poultry/seafood) + grain + vegetables;
- grain + bean + vegetables;
- bean + vegetables;
- protein dish: chicken, fish, eggs, seafood, meat (boiled, stewed, grilled, lightly salted).
- any vegetable oil + lemon/lime juice;
- low-fat yogurt;
- balsamic vinegar;
- apple cider vinegar + a teaspoon of oil;
- teaspoon of tahini + water;
- mustard + yogurt + lemon juice;
- yogurt + honey;
- vegan “sour cream” made of nuts or semolina;
- soy sauce.
- vegetable smoothie, juice;
- cottage cheese/yogurt + fruit or vegetables/herbs;
- vegetable salad from raw vegetables;
- baked or boiled vegetables;
- protein + vegetables;
- beans + vegetables.
6. Snacks (between lunch and dinner or after dinner, 2 hours before bedtime) and desserts:
- dark chocolate, 3 pieces;
- tea with healthy sweets;
- 10-15 nuts;
- 1-2 fruits or berries (avoid having fruit earlier than an hour after a meal);
- raw vegetables;
- 3-4 dried fruits;
- cocoa made with nut milk with a teaspoon of syrup;
- natural yoghurt.
WHAT TO DO WITH FOODS THAT ARE NOT IN THE SCHEME
You ask what to do with the piece of cake that your colleagues treated you, a cinnamon roll that beckons with its aroma from the bakery near the work, shish kebabs in the nature with a glass of wine and cheese with friends on Saturday evening, popcorn in the cinema, birthdays, or simply a kilogram of sweet cherry, which accompanies you while you are watching a great movie?
These things should be treated as pampering. All these products should not form the basis of your menu and replace healthy food. Where is that fine line, when they sometimes pop up on the menu, and when there is too much of them?
You can not say that a cake can be eaten once a week and it’s good, while having it twice a week is already a bad thing.
Look for the following signs that your diet needs adjustments:
- increased weight,
- reduced energy levels,
- poor health,
- reduced immune response.
If we talk about a perfect situation, you better avoid cake at all.
In conclusion, we repeat: a diet consisting of products deprived of nutrients and fiber (floury, sweet, fast food, etc.) leads to poor health, and overeating (this is not when you are ready to blast, but when the intake of calories exceeds their expenditure) leads to weight gain.
High-Calorie Bombs, and Not Healthy Food
When we get on a diet, we develop a menu that includes only low-calorie foods and do not even suspect that some of them can be higher in calories than marshmallow and cola! Why is this happening? Let’s dig deeper into the topic.
This unique vegetable is known for its negative calorie content. It contains so much fiber (as well as calcium, potassium, iron, vitamin C and other microelements and vitamins) that the body, when processing it, goes into a negative calories balance.
This happens only if we consume broccoli in its raw form.
And we cook it, and most often we make a creamy soup.
To make the soup tasty, we add:
- chicken broth
The result we obtain is definitely an anti-dietetic dish. Moreover, broccoli soup can be dangerous to health! A toxic substance called guanidine is formed in the broccoli broth, which can cause chemical burns and contributes to the appearance of uric acid, which provokes gout.
What to do? Be sure to pour out broth from broccoli, and use water instead. You can not do totally without fat, because vitamins A and E, found in this vegetable, are not digested without it. You can add a drop of oil or cream.
You can use dietetic oil that contains omega-3 fatty acids, like olive or linseed oil. Add healthy products, like:
- Boiled chicken
- Grated pear.
The taste will be wonderful.
There is a common opinion that sweets should be replaced with dried fruits.
- A croissant with chocolate contains 65 kcal.
- A glazed donut contains 195 kcal.
- A small pack of raisins contains 264 kcal!
In addition, to make the substandard raisins glisten, it is often oiled, which makes its calories value even higher.
To dry the grapes faster, manufacturers add sulfur dioxide. Some of them honestly indicate this substance on the packaging. However, if the content of sulfur dioxide is less than 1%, they don’t have to indicated it, according to the law.
What to do? Buy raisins with the stem, because it does not stand a chemical attack and falls off. No matter how wild it sounds, but the size of the raisins does matter. The larger, the more caloric. The lighter in color, the less sugar in it.
Remember: unattractive, small ugly raisins are the most natural and also the cheapest ones!
This drink is loved around the world no less than in Italy. As for calories, a cup of cappuccino is equal to a half-liter bottle of cola – more than 200 kilocalories! Agree, if you drink a bottle of Coke every day, then you are bound to gain a couple of kilograms in a month. Cappuccino provides exactly the same effect! Blame for everything is the foam for coffee. They use the most fatty milk for it because the foam made of it turns out puffier and thicker.
What to do? Do not drink cappuccino in a café. Make your own at home. Use low-fat milk. The foam will not be so high, yet the taste of the coffee itself will become brighter and more saturated. Or you can ask to make your drink with soy milk.
Everyone considers it satiating and very useful. Just think:
- a glass of Coca-Cola contains about 80 kcal,
- a serving of hot oatmeal cooked on water, without salt and sugar – 220 kcal!
However, it is literally impossible to make yourself eat it like this. And we add:
This already builds up the caloric value of our morning dish to 500 kcal. It turns into almost a cake.
What to do? Cook the porridge according to the Scottish recipe. Buy groats and not the flakes, or grind them in a blender. Cook the porridge with water on a small fire, stirring constantly, slowly, about half an hour. Add salt at the end of cooking. The porridge turns out tender, fragrant and tasty without any additives.
Everyone is sure that this is the most dietary fruit. SO many fasting days are based on apples, while in fact:
- a banana contains 180 kilocalories,
- a bunch of grapes – 216 kilocalories,
- a big red apple – 200 kilocalories! Compare: one marshmallow has only 30 kcal.
When the apples mature, the amount of simple sugars (fructose, glucose) increases. Accordingly, the more ripe the apple, the more simple sugars it contains.
What to do? Not all apples are equally high in calories. It seems that the red varieties are the most nutritious. It is wrong.
- A red or burgundy apple, of about 100 grams, contains about 50 kilocalories
- A pink apple – about 40 kilocalories
- A yellow apple with a red side – more than 50, it is almost pure sugar.
*Choose apple varieties, which have a distinct sourness.
Calorie Restriction Diets: The Less, The Slimmer?
Some people believe they can lose weight, if they consume much less calories every day, than they need to maintain their normal way of life. This weight loss method is the one that the famous film diva Angelina Jolie often uses to lose weight. We can call it calorie restricted diet.
Her personal best is only 600 calories a day… However, nutritionists, usually try to discourage dieters from losing weight in such a risky way, saying that calorie restriction should have its reasonable limits.
CALORIE RESTRICTION DIETS
Any calorie restriction diet starts with the mathematics. You must be able to accurately calculate the “caloric weight” of your breakfast, lunch or dinner. Moreover, you must consider every little thing, since even water, chewing gum, and some medications (such as cough lozenges) have calories, as well…
TURN ON THE COUNTER
Calorie restriction diets or low-calorie diets are among the most popular and numerous.
The most famous among these diets are:
- Hollywood diet
- British diet
- “500 calories” diet
- so-called diet of astronauts.
The name makes it easy to guess that it gained its popularity thanks to the celebrities of the “dream factory”. Hollywood diet helped many of them to lose weight. This calorie restriction diet is simple to comply with, and its main principle is the limited consumption of fats and carbohydrates.
Another peculiarity of the Hollywood diet is the lack of breakfast!
The diet bans:
- floury foods (including bread),
- vegetables and fruits that contain starch,
*You also should refrain from fat and oil. You are only allowed to boil or steam your food. As for drinks, the diet allows only plain mineral water and green tea.
21-day British diet
It clearly defines the amount of calories that you should consume per day, and it’s 1000 cal. Another feature of this diet is an increase in caloric intake in the evening and its decline in the early morning hours – just 200 calories.
You lunch should account for about 300 calories, and your dinner – half of the daily food intake, i.e. 500 calories. This is based in the idea that our body is weak after waking up and unable to digest a large breakfast, so you should load it with food in a gradual manner.
“500 calories” diet
The essence of this diet is not to limit the consumption of food with a certain amount of daily caloric value, but the individual calories calculation, based on your weight and height. The formula you have to base on is as follows:
- You subtract 100 from your height (in cm).
- If your weight is equal to or greater than the number you get, you should multiply this number by 3. Otherwise, you have to multiply it by 2.
- Add 500 to the multiplication result you get.
- The resulting amount is the number of calories you should consume daily.
The 500 calories diet does not imply any food restrictions. The important thing is not to exceed the allowable amount of calories you consume.
Martin Katahn diet
Martin Katahn diet was a real breakthrough in the diet nutrition of the 80s, although its creator, the American nutritionist and psychologist, called it the “Rotation diet”. It does provide a tangible benefit. This calorie restriction diet helped Martin lose 31kg of his excess weight.
The main principle of this diet us to constantly change the amount of calories. Full course of this calorie restriction diet is three weeks.
- During the first week, you should limit your daily caloric value to 600 calories a day in the first three days, and the next 4 days – to 900 calories.
- The next week implies a daily rate of calories consumption of 1200 calories.
- Then, you should again return to the first week limitations of 600/900 calories.
This approach, like Katahn says, will help you keep your metabolic processes under control and will force them to work constantly.
A calorie restriction diet, chosen and calculated wisely, and directed not only on weight loss, but also on health, can be very effective in your fight against the excess weight. Yet, everything is good in moderation!
If your daily nutrition “weighs” no more than 600-800 calories for a long time, such an extreme mode will result not only in a considerable weight loss, but also, most likely, in very serious violations of your body’s systems functioning.
Caloric Value of Diet
An optimal weight loss plan must provide the body with a timely supply of nutrients and replenish the body’s energy. According to studies, insufficient consumption of such nutrients as vitamins, minerals and essential amino acids may cause hunger even if you are consuming a sufficient amount of calories.
People, who lose weight, stick to a proper macro and microelements balance, can reduce the body weight much easier, and successfully than those who don’t. Using a proper diet as a part of weight loss plan helps to optimize the weight loss process and prevent negative effects (for instance, reduction of muscle mass).
Calories provide normal functions for all the organs and systems of the body.
All the energy supplies of a person are necessary for:
- Metabolism – calories allow to maintain the body alive both in passive and active state.
- Physical activity – calories help muscles to function well, necessary for daily physical activity.
- Thermogenic effect – calories are wasted to keep a normal body temperature.
Many obese patients want to know the optimum amount of calories they need to consume.
Well, first of all this depends on overall health and some other parameters:
- Sex – statistically, women need less calories than men do.
- Age – children and teens need much more calories than adults need.
- Level of physical activity – the more person is active, the less calories he or she needs.
All the basic methods for determining the energy consumption are measured in calories per kilogram of the body weight. Usually these methods are recommended for healthy people, and for overweight or obese people they might require consumption of more calories than they actually need.
People with sedentary lifestyle and poor physical activity should consume about 20-25 kcal per 1 kg of the body weight daily. Those, who work physically, should consume about 35 kcal per 1 kilogram of body weight.
Many obese people consume the same amount of calories as professional sportsmen do. In fact, some morbidly obese people’s diet exceeds the need in calories of extreme athletes.
If you cannot determine the amount of calories you need to consume, you should apply to a nutritionist. Actually, insufficient diet can be as dangerous as excessive eating. A long-term hypocaloric diet may cause many diseases. A gradual reduction of caloric value of the diet helps to lessen the excess body weight.