How to restore your metabolism with the right diet

Obesity

08.10.2016

Hello, dear readers! Many girls, dreaming of a slim figure, exhaust themselves with hunger strikes and place restrictions on all nutrition. There is no need to do this at all. Today I will tell you about a diet that will help speed up your metabolism, balance your diet and help you lose weight correctly and effectively.

• Diet to restore metabolism. What is metabolism?
• List of factors that influence metabolism
• Diet to start metabolism. Principles of diet.
• Three basic rules for improving metabolism
• What foods improve metabolism?
• Diet to speed up metabolism. Sample menu
• Three super foods to speed up your metabolism - video

Metabolic syndrome

Metabolic syndrome indicates that a person urgently needs to pay attention to the principles of a better, healthier lifestyle. And especially what he eats.

Impaired metabolism, which is what the term “metabolic syndrome” implies, entails a lot of health problems. This is a fatty liver, weight gain, and, possibly, the approach of cardiovascular disease and cancer.

The main weapon against the syndrome is to switch to proper nutrition in time , before irreversible changes occur in the body.
To control the balance of fats, proteins and healthy carbohydrates, a special metabolic diet is used.

Who is the main culprit behind obesity?

It turns out that the cause of weight gain is disturbances in the hormonal system that occur due to overeating.

Widespread methods based on diet reduction most often do not bring any results. As it turned out, being overweight is not associated with overeating. The main reason is improper absorption of glucose and active synthesis of insulin.

It's all due to metabolic disorders. Metabolism A (normal type) turns into metabolism B (abnormal). This is a complex disorder caused by the abuse of foods rich in fast carbohydrates. At the same time, the utilization of glucose in the body worsens, and excess weight accumulates. Insulin levels spike.

Restricting your diet doesn't work if you have metabolic syndrome! Excess insulin due to food refusal provokes glycogen from liver tissue. Elevated blood glucose levels stimulate fat cells to actively store fat.

It is impossible to normalize the sugar content in the body of people with metabolism B. Gradually they become dependent on carbohydrate foods. Many people have a genetic predisposition to the manifestation of the syndrome. Dormant “gene B” is easily activated as a result of:

• severe stress;
• hormonal imbalance;
• minimal physical activity.

The metabolic diet allows you to restart metabolic processes with the help of a special eating regimen.

What's the point?

The diet consists of consuming those foods that can speed up metabolism. The proposed dietary principles promote fat burning due to accelerated lipid metabolism, on the one hand.

On the other hand, the diet affects the hormonal mechanism in the body and prevents the accumulation of excess fat. The hormone estrogen promotes the accumulation of fatty deposits in the body of the fairer sex. Therefore, if you slightly reduce its concentration, or increase adrenaline or norepinephrine, the woman will immediately become slimmer.

Diet to restore metabolism. What is metabolism?

Metabolism is the body's ability to process food - proteins, fats and carbohydrates - into energy. The calories from the foods you consume, mixed with oxygen, provide the very energy that any body needs to function properly. Typically, in a passive state, the body itself spends about seventy% of the calories you eat.

Often the cause of extra pounds is an insufficient metabolic rate, and the cause of excessive thinness, on the contrary, is an increased metabolic rate. It's simple: do you want to lose weight? Increase your metabolic rate.

List of factors that influence metabolism

• Heredity. If you have inherited a large body build, then in a passive state your body burns more calories than the body of a person with a more fragile build.
• Floor. Men's body fat is thinner than women's body fat at the same age.
• Age. Throughout life, muscle mass decreases and fat accumulates.
• Active lifestyle. The more active you are in your day—walking, playing sports, or just taking the stairs—the more calories your body burns.
• Nutrition. Your body spends about ten percent of your total calories digesting and processing the food you eat.

A person is able to lose weight only when he burns more calories than he consumes. As many people know, physical training or an active lifestyle can make this possible. But not all of us have enough time for training and daily long walks. It is in this case that a diet to start metabolism comes to the rescue. By following a diet to improve your metabolism, you will eat food that does not require a huge supply of energy to process it.

Diet stages

Nutrition consists of 3 consecutive sets of rules, united by the principle of rational mixing of products. Experts have thought out three stages of dietary treatment, which gradually bring the body to a new level of functioning.

Let's talk about each in detail:

1. Fat burning period. It is advisable to hold out at this stage for exactly 2 weeks. If for any reason you went off the diet and couldn’t restrain yourself, then you need to start the report again. During these 14 days you should not eat fatty or floury foods.
   Introduce a new rule for yourself - eat 5 times, but so as not to feel that there is nowhere else to eat.

   See the carbohydrate value table for the necessary products for this period.
   They are in the table column called 0 points .

2. This period will last as long as necessary. Until a person reaches his required weight. You can control its calendar duration yourself. The power system is simple. But the table should always be nearby when preparing a dish so that they comply with the system:
   In the morning, for breakfast, first and second, you can eat foods from 3 categories;
3. For lunch – 2 points;
4. For afternoon tea – 1;
5. dinner with products from the 0 points group.
6. The final stage stabilizes your weight. Maintain your diet. Don't eat too many carbohydrates. In your diet, continue to be guided by the table. But now you can add one point to each meal.

Diet to start metabolism. Principles of diet.

1. Full breakfast. A morning meal will provide your body with energy from carbohydrates for the whole day. It is recommended to eat carbohydrate and protein foods after breakfast and during the day they will supply nutrition to the blood and provide energy. Avoid eating spicy, fatty or overly sweet foods for breakfast. Proper morning nutrition can provide a person with a powerful boost of energy throughout the day.
2. Large amount of water. The liquid allows you to effectively remove unnecessary waste and toxins from the body: the intestines are cleansed and extra pounds are burned. I recommend drinking about two liters of water per day. Don't overdo it: water should be taken in small portions (about 100 ml) throughout the day.

The question often arises: why water and not other drinks? The fact is that tea, soda, coffee cannot satisfy the human body’s need for liquid. After drinking tea or coffee, the body excretes more water than it takes in. Constantly replacing water with tea leads to unnoticed dehydration.

As a result, the body adapts to the current situation and slows down metabolism to restore the natural balance of water.

It is for this reason that doctors recommend drinking more pure water per day.

Before breakfast, be sure to drink a glass of water - this way you will prepare the gastrointestinal tract for work and restore the fluid balance in the body.

1. Frequent meals Science has proven: the more often we eat, the faster our metabolism works and the more intensively we lose excess weight. Don't starve yourself. After long breaks between meals, the body thinks that it urgently needs to replenish its fat reserves in order not to starve. This process slows down your metabolism and increases weight. By eating five or six times a day, you can rev up your metabolism and burn many more calories throughout the day.
2. Good sleep Having a good night's sleep will give you a boost of vivacity and energy. Insomnia and lack of sleep threaten general weakness, fatigue and poor performance. After such unpleasant symptoms, the body immediately begins to save energy. It is recommended to go to bed no later than 23:00. Calculate the time of your last meal - it should be two hours before bedtime.
3. Correction of diet. Change your diet.

Product table

There is no point in counting calories. Now you need to control the menu so that your dishes consist only of those products that have less carbohydrate value.

This table is compiled taking into account the glycemic index of foods.
And the higher the index, the stronger the impact of unnecessary carbohydrates, which are stored “in reserve” if a person does not lead an active lifestyle. You also need to keep track of when you eat:

• Breakfast, both the first and second, must take place before 1100.
• From 1100 to 1400 – lunch.
• Afternoon tea until 5–6 p.m.
• Dinner until 8 pm.

These canons cannot be violated.

Mix the above ingredients as you like. It is not necessary to use only products from the two-point category for lunch all the time. Take ingredients from previous groups for variety. Also, for breakfast, mix, for example, group 2 and 1. After all, it is important that only the amount corresponds to the specified number of points.

Recommendations and tips

According to reviews from those who have lost weight, in order for the metabolic diet to be more effective, you should adhere to the following recommendations.

1. Keep a special notebook where you will write down all the food you eat, as well as your daily indicators (weight and volume).
2. Do not forget to drink water (at least 2 liters per day), this is especially important during the first stage.
3. Don’t forget about playing sports, but at the first stage, prefer low-intensity activities (hiking, yoga).
4. At the first stage, unpleasant sensations in the form of flatulence may appear. This is normal and will go away after moving to the second stage of the diet.

Approximate menu

So, let's see what we can come up with to make the diet healthy both in taste and color.

1. In the first phase.
   For breakfast , cook scrambled eggs with finely chopped champignons.
2. Lunch . Kefir with fat content up to 2%.
3. Dinner . Vegetable stew.
4. Afternoon snack . Salad of kelp and crab sticks.
5. Dinner . Oven-fried zucchini with mushrooms.
6. Second phase.
   Breakfast . Oatmeal with apples.
7. Lunch . Fruit salad.
8. Dinner . Buckwheat porridge with boiled fish.
9. Afternoon snack . Yogurt.
10. Dinner . Cottage cheese casserole. Vegetable stew.

Be sure to drink at least 1.5 liters of fluid every day. Herbal teas are fine, but not coffee.

Advantages and disadvantages

This diet has many advantages, including:

1. no restrictions. You can eat a variety of foods without limiting yourself in fats or carbohydrates;
2. availability. Products are available to people with any income;
3. ease. On this diet you will not need to calculate grams and calories.

The main disadvantage of the metabolic diet, according to those who have already tried it, is the lack of quick results. This is not a crash diet that will allow you to lose 5 kg in one week, so you should be prepared for a long wait.

Recipes

Omelet with zucchini
Recipe for stage 1 of the diet:

• zucchini,
• 2 eggs,
• low-fat milk,
• spices and herbs to taste.

Grate fresh zucchini. Break 2 chicken eggs. And a little milk, by no means fatty. Add spices to taste. Fry until done in a frying pan (minimum sunflower oil, just so it doesn’t burn). Decorate the omelet with herbs.

Saury salad

Also suitable for period no. 1.
What is needed?

• 1 can of saury,
• seaweed,
• 3 squirrels,
• salt.

Everything is mixed and seasoned with the sauce left over from the canned saury. The only spice is salt.

Vegetable stew

It is suitable for stage 2 for 3 points.
We take from the ingredients:

• 1 tomato
• 1 sweet pepper,
• 1 eggplant,
• Chees Feta,
• olive oil.

Cut everything into cubes and bake. Place the baked vegetables on a wide dish and add pieces of Feta cheese. Season the stew with olive oil and, if desired, balsamic vinegar.

Fish fillet

Suitable for stage 3 already.

Pass the salmon fillet through a meat grinder. Add salt and spices (rosemary or oregano). Break 2 eggs, mix and put in the oven. Better yet, steam it.

What effect should you expect?

Don't expect to lose excess weight quickly. This diet is designed to normalize your metabolism, as well as speed up your metabolism, which cannot be done in a short time.

The weight will fall fastest in the first stage. During this time, you can lose from 3 to 10 kg, depending on the initial weight.

When moving to the second stage, the weight may even rise a little, but do not worry about this, it will soon begin to fall again. The average weight loss at stage 2 is from 4 to 10 kg in one month.

Contraindications for the metabolic diet

The nutritional system is suitable for most people, as there are minimal contraindications. But still they exist. Due to the fact that such nutrition affects the hormonal system, namely the synthesis of insulin and the female hormone estrogen, it is prohibited for those with problems with hormones.

But thyroid hormone, norepinephrine, somatotropin and testosterone (which are produced by the adrenal glands) burn fat.

Therefore, people with the following problems at work should not go on a diet:

• Thyroid gland;
• Adrenal glands;
• Who has type 1 and type 2 diabetes?

However, you need to look at your condition. If there is no discomfort in the body and you do not experience exhaustion, then the diet is suitable for you.

Three basic rules for improving metabolism

1. First, eat protein every day. Proteins will speed up the metabolic process. The body absorbs protein very slowly and spends a large amount of energy (read: calories) on its digestion.
2. Secondly, buy citrus fruits: oranges, tangerines, lemons and other juicy and sour products. Citrus fruits contain citric acid, which is designed to improve metabolic rate.
3. Thirdly, do not forget about another storehouse of vitamins - foods containing polyunsaturated fatty acids. Fish oil is important. In addition to fish oil, Omega-3 acids can be found in fatty fish, unrefined oil, walnuts, and seeds.

Active lifestyle. If you do not have time to exercise, then try to walk more, climb the stairs or take a walk.

If you go to the gym, then change the speed of your workouts: perform exercises at high speed for half a minute, then return to normal for one and a half minutes. It is recommended to do 5 approaches of this method. This way the extra pounds will go away faster and more efficiently.

Pay attention to aerobics - a sport that can get rid of excess calories in the shortest time.

1. Muscle building. The body knows how to burn calories when you are not doing anything. He spends them on internal complex processes. Muscle mass especially affects your body's energy expenditure. 1 kg of muscle is equivalent to burning 100 kilocalories per day.

Reviews and results

Those who went through all the stages and did not fall off the difficult path of healthy eating appreciated the results. This diet does not require fasting and does not limit the number of calories. But nevertheless, it actively helps to lose weight. With her help, any woman will find the figure of her dreams.

It’s also good to drink a glass of clean water before meals. But this should not be done during or after meals.

Nutritionists

Valentina The diet is well balanced. The digestive organs do not suffer from rough food. It is good to stick to this diet for several months after the end of the first two stages.

Victoria Ivanovna

Of course, this diet is better than many half-starvation diets that deprive a person of vital substances. Due to the fact that at the first stage there is a sharp decrease in sugar, you can sometimes deviate from the norm and drink yogurt or put more sugar in your tea. This is in cases where a sharp drop in carbohydrates makes you feel dizzy. Drink plenty of water during this time. Preferably 2 liters per day.

Body workout

Diane Kress found worldwide fame shortly after she turned 18. By that time, she was well known in narrow circles as a nutritionist and mentor to weight loss specialists. In order for the body to work like a clock again and begin to adequately absorb glucose, producing a proportionate amount of insulin, it is necessary to establish a special diet - this is what the metabolic diet offers. The original metabolic diet is based on Diane Kress's unique approach to the problem of excess weight. Working regularly with people suffering from obesity, Kress could not help but notice an important flaw in most popular diets - they suggest avoiding fatty foods, or cutting calories, or counting points, or moving more, or eating less, claiming that this is the same for everyone and will help you get rid of those hated extra pounds. But we all know what happens in reality: many either quit the diet due to hunger and discomfort, or do not lose weight, or lose weight through incredible efforts on themselves in order to gain the weight back offensively quickly.

Conclusion

The metabolic diet is an excellent nutrition option for those who decide to get serious about losing weight. It will help you form the right eating habits, get rid of excess weight, and at the same time you will not starve or feel a loss of energy during the diet.

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Recommendations for successful weight loss

In order not to get lost and to be able to track your results, it is worth keeping a food diary. In it you can record your daily diet, the number of points, and plan a menu for the next days. In addition, it is worth noting weekly changes in weight and body parameters - this way you will clearly see progress. Just don’t be upset when your body weight decreases more slowly. This is a feature of the metabolic diet.

Another important condition for losing weight is psychological stimulation. You can go on a diet to fit into your favorite dress or to please someone, but such motivation is not very effective. Think about what you are losing weight for yourself: for your health, self-satisfaction, increased self-esteem, improved quality of life.

To make the hormonal diet more effective, you need to additionally introduce physical activity into your day:

1. At the first stage, when the body is under severe stress, it is better to limit yourself to regular walking. It is useful to walk for at least 40 minutes. in a day. Some sports, such as yoga, swimming or Pilates, are allowed in place of walking. In the future, you can start doing exercises in the morning: several squats, push-ups, abdominal crunches - it will only take you 5-10 minutes.
2. At the second stage, when you already feel a surge of strength and are not tired of light workouts, you can increase the load. It is necessary to introduce strength exercises to prevent sagging skin due to weight loss. The exercises should be performed first with your own weight, and then add additional weighting in the form of dumbbells. There should be at least 3 workouts per week. Each time you can train separate muscle groups: legs, back, arms. At the end of any workout, it is recommended to do an abdominal exercise.

In the future, you can increase the load even more, for example, increase the weights you train with. It is also useful to introduce cardio training. They will enhance fat burning through aerobic exercise. Light jogging, cycling or exercise on an exercise bike, dancing, or twirling a hoop are good options for cardio. The main thing is that the chosen sport is to your liking, because doing it without desire will only reduce your motivation.