Losing weight is problematic for many people. The weight may not go away at all, or may return immediately after being lost. The reason may be a slow metabolism, which does not allow even those who eat a little to become slim. The strict diets loved by many, which are closer to starvation than to a healthy diet, only kill metabolism. But now Hayley Pomeroy’s diet is gaining popularity, which will not make you suffer from hunger and will help normalize metabolic processes, so you can lose weight easily and painlessly.
Boosting Metabolism for Weight Loss
A diet that speeds up metabolism has already proven itself in the field of nutrition. Based on reviews from those losing weight and leading nutritionists, the following positive aspects can be identified:
- proper nutrition - fasting is excluded;
- varied tasty diet;
- high efficiency;
- It's easy to maintain weight after a diet.
Along with the advantages of the metabolic diet, there are also disadvantages that people have encountered in the process of losing weight:
- unusual eating schedule - you need to completely reformat your daily routine;
- not suitable for people who do not eat animal products;
- high cost of diet;
- a sharp refusal of certain foods prohibited by the diet provokes stress.
You definitely won’t lose weight on cheap foods: white bread, chips and cookies. You need to understand that high-quality fresh food will be expensive, but what could be more expensive than your own health and well-being? There are no contraindications against the diet. If you are allergic to any product, simply exclude it or replace it with similar properties. A fast metabolism allows you to lose weight by burning calories and stored fat, rather than by using water and muscle . By following the phases and performing daily physical activity, you can lose up to 10 kg of fat on a diet.
Caution #2 – About Metabolism
Continuing to divert from the topic and warn everyone who decides to try the basic principles of accelerating metabolism, it is worth noting that normal metabolism, fast and accelerated are three different concepts. Therefore, if you want to see a menu for a diet to improve metabolism, you need to follow completely different principles. What will be described in this article will systematically accelerate metabolic processes with minimal stress for the body.
However, our bodies are complex counterbalanced scales. Therefore, in case of excessive acceleration, he will try to balance it by any available methods, by slowing down and increasing catabolic processes. Therefore, if you are planning to follow a nutrition plan to speed up your metabolism, get ready for the fact that this will not be a race at all, but a marathon that will need to be strengthened for at least 2-3 months. Only in this case, the body will stop fighting and begin to perceive the new rate of metabolic processes as normal.
Foods to speed up metabolism
Frequent meals based on the principles of proper nutrition speed up the metabolism. There are special foods that additionally boost metabolism:
- water;
- whole grain products;
- Red beans;
- lean meat;
- fish;
- cabbage;
- citrus;
- apples;
- dairy products;
- spices: ginger, chicory, cinnamon;
- hot peppers;
- spinach;
- Coconut oil;
- coffee;
- green tea.
Lifehacks
To speed up metabolic processes without much harm, the following products can help in the short term:
- Nicotine. By no means cigarettes! You can try a nicotine patch. But the best solution would be to use niacin, which is included in most multivitamins.
- Use the products from the list. They directly affect the metabolic rate, forcibly accelerating it, launching all energy systems by 200%
- Foods with negative calories.
- Vitamin C.
- Combining foods with different digestion rates. A striking example is a small amount of carbohydrates with fats. Or proteins with fiber. With different rates of digestion, the body starts the cycle in express mode, using the product that is digested in the shortest time. This method has its drawbacks, but if used correctly, you can speed up metabolic processes.
- Amino acids. Unlike whole foods, they enter directly into the blood, only irritating the gastric mucosa. In turn, the metabolic cycle occurs minus digestion, which accelerates metabolic processes to incredible heights, and with the correct balance of calories, stimulates anabolic processes at breakneck speed.
- Protein shakes. Similar to amino acids, but at a slower rate
- Caffeinated drinks. Caffeine is a direct stimulant of the heart muscle, which allows it to influence the speed of blood flow in the body, and therefore metabolism.
- Adrenaline stimulants. First of all, we are talking about any norepinephrine stimulation. In this case, the body, in an attempt to “escape,” opens all energy reservoirs, including fat cells. In turn, this leads to an increase in overall energy for a short time, and as a result, a frantic acceleration of metabolic processes. The list of adrenaline stimulants includes ECA, ephedrine, taurine, guarana, clenbuterol and other powerful fat-burning complexes.
Diet Hayley Pomeroy
The famous nutritionist from the USA, Hayley Pomeroy, has developed her own method of effective and high-quality weight loss. The author's diet to improve metabolism is based on the principles of fractional nutrition. The diet includes foods that speed up metabolism . The nutritionist herself believes that this is the best way to lose weight than constant restrictions and grueling diets.
The basic principles of Haley Pomeroy's metabolic fasting method ensure that you lose weight from body fat, not excess water and muscle. During unloading, the nutritionist recommends adhering to the following points:
- Frequent meals. You need to eat small portions every 3 hours, even if you don’t feel like it.
- Snacks. In addition to main meals, a diet to speed up metabolism involves additional snacks, but they should be smaller in volume.
- Nutrient balance. The basis of the diet to accelerate OB are proteins and complex carbohydrates. The former are responsible for building muscles, the latter stabilize the level of insulin in the blood.
- Breakfast required. This meal should not be skipped. It is recommended to eat breakfast within half an hour after waking up, since after sleep the body needs an emergency replenishment of energy reserves.
- Water mode. During the day you should drink at least 2 liters of clean water. In addition to water, you are allowed to drink green and herbal tea, but their volume is not included in the total volume of liquid.
- Serving size. Dietitian Hayley Pomeroy recommends measuring your meals in cups to speed up your recovery. The volume of the average cup is 250 ml. In the first week, the nutritionist allows you to eat a double portion, but not every person can eat half a kilogram of food.
- Compliance with phases. The author's diet to speed up metabolism is divided into 3 phases. They must be adhered to without fail.
A diet that speeds up metabolism is designed for 4 weeks. Each week is divided into 3 phases. All phases have their own purpose: the first relieves stress, the second unblocks fat, the third gives impetus to fat burning. They differ not only in diet, but also in recommended physical activity. Only in combination with sports can you achieve better results .
Phase 1. The first two days of unloading are aimed at relieving tension from the adrenal glands and, in general, relieving stress accumulated in the body. During this period, it is recommended to reduce the amount of protein and fat consumed. Preference should be given to complex carbohydrates and foods containing large amounts of fiber and natural sugar. On the days of the first phase, it is better to engage in aerobic exercise: running, elliptical trainer, walking or cycling. Estimated nutrition for phase 1:
- lean meats and fish;
- whole grain cereals;
- vegetables;
- fruits;
- greenery;
- mushrooms;
- legumes;
- spices, herbs.
Phase 2: The next two days of the special diet to accelerate the recovery rate are aimed at releasing fat from the cells. This occurs due to a deficiency of fat in food. The diet is based on protein foods and vegetables rich in fiber. For two days, it is recommended to perform strength training with your own weight or with weights. Estimated nutrition for phase 2:
- animal proteins;
- proteins of plant origin;
- vegetables;
- seaweed;
- mushrooms;
- greenery;
- citrus;
- spices, herbs.
Phase 3. The final three days of the week accelerate the fat burning process. The intake of healthy fat into the body stimulates fat burning. During the third phase, you should give preference to yoga, Pilates or take a massage course. Estimated phase 3 nutrition:
- meat;
- eggs;
- fish;
- seafood;
- seaweed;
- vegetables;
- fruits;
- berries;
- whole grain cereals;
- unrefined oils;
- mushrooms;
- avocado;
- legumes;
- unroasted nuts, seeds;
- spices, herbs.
Advice from athletes and nutritionists
Pros and cons of the mode
Nutritionists say that metabolism slows down due to strict diets. Limiting the consumption 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 normal functioning of the gastrointestinal tract and stabilize the metabolic process.
The undeniable advantages of a diet that improves metabolism include:
- The opportunity not to test your body with hunger strikes.
- Highly effective weight loss.
- Diet variety.
Nutritionists have not identified any serious disadvantages to the nutritional method for accelerating metabolism.
Who can and who can't follow a diet to speed up their metabolism?
The metabolism stimulation diet has contraindications, like any other diet.
This diet should not be followed by people suffering from diseases of internal organs or in the event of tumors appearing in the body. Accelerated metabolism can cause tumors to transform into malignant ones, as well as aggravate oncological diseases. Before starting such a diet, it is better to consult a specialist.
Also, the presented diet is not recommended for adolescents and adults during acute respiratory viral diseases and inflammatory processes.
How to combine sports and diet to speed up metabolism?
It’s very easy to combine physical activity and a diet to speed up your metabolism. Products in the diet are aimed at increasing muscle mass and replenishing missing vitamins and minerals in the body. But by themselves they cannot complete 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 calmer options, such as yoga, shaping or swimming. They are also effective and stimulate the metabolic process, like running or aerobics.
Diet menu for every day
Haley recommends including in your metabolic diet such exotic and expensive foods for our area as mango, papaya, feijoa, hummus, pheasant, trout, oysters, lobster, almonds, cashews, and so on. The approximate nutrition and approximate diet for each day are compiled without taking these products into account, but if possible, you can include them in your diet. Only in this case it is necessary to carefully control the quality of “overseas” products.
In order for weight loss to be truly high-quality, you should clearly control the daily calorie intake and the balance of nutrients: proteins, fats and carbohydrates (KBZHU) . Use the table of calorie content of foods or a mobile application to calculate KBZHU. Don't forget to stay hydrated and monitor the quality and duration of your sleep.
Monday
The first day of the metabolism boosting diet may seem difficult, but only from a psychological point of view. You don’t have to go hungry; a sample menu for this day is as follows:
- Breakfast: oatmeal with banana.
- Snack: cherry.
- Lunch: vegetable broth, beans in tomato, beef.
- Afternoon snack: strawberries.
- Dinner: buckwheat porridge with ham.
Tuesday
Sticking to a healthy diet isn't difficult. The right foods nourish the body well, and it stops demanding unhealthy foods. In addition to diet, to speed up OS, do not forget about physical activity. The first phase involves the presence of aerobic exercise. Sample menu:
- Breakfast: oatmeal with apple.
- Snack: orange.
- Lunch: chicken broth, buckwheat porridge with chicken.
- Afternoon snack: pear.
- Dinner: brown rice with hake in tomato.
Wednesday
On the third day, the diet changes dramatically. It becomes rich in protein and fiber. Protein serves as a building material for muscles, so a sufficient amount of this nutrient in the body will not allow you to lose weight at the expense of muscles. Sample menu:
- Breakfast: protein omelet with vegetables.
- Snack: coffee without sugar.
- Lunch: tuna with vegetable salad.
- Afternoon snack: boiled chicken.
- Dinner: baked salmon with lemon.
Thursday
If it is difficult for you to consume such an amount of protein, then it is better to leave the required minimum and fill the rest of the diet with fresh vegetables. Don't forget about strength training, because in addition to burning calories and excess fat, it will help you create seductive contours. Sample menu:
- Breakfast: fresh vegetable salad, ham.
- Snack: boiled turkey.
- Lunch: stewed vegetables with chicken fillet.
- Afternoon snack: green tea with lemon.
- Dinner: boiled chicken fillet, seaweed salad.
Friday
The final third phase of the cycle to accelerate RH is the most satisfying. Fats saturate the body even more than foods high in protein. However, you should not abuse such products - stick to your norm, otherwise you can provoke disruption of the gastrointestinal tract. Sample menu:
- Breakfast: barley porridge.
- Snack: fresh vegetable salad.
- Lunch: boiled chicken fillet, steamed vegetables.
- Afternoon snack: avocado.
- Dinner: Brown rice with vegetables.
Saturday
On weekends it is especially difficult to follow a diet - there is a great temptation to treat yourself to sweets, but store-bought sweets are strictly prohibited. It's best to eat a handful of berries or a small piece of fruit to satisfy those cravings. Rest is not always a lazy pastime, remember about physical activity. Sample menu:
- Breakfast: whole grain toast with berries.
- Snack: nuts.
- Lunch: sandwich with cheese and salmon.
- Afternoon snack: avocado.
- Dinner: roast pork with vegetables.
Sunday
After strength training of the second stage, you need to stretch and relax your muscles well. Such activities will also prepare the body for the upcoming aerobic exercise after restarting the diet cycle. After 4 cycles, you should stick to a similar diet for some time, or better yet, switch to a healthy diet and you will be pleased with the results. Sample menu:
- Breakfast: egg in a bag, banana.
- Snack: baked apple.
- Lunch: baked pollock, brown rice.
- Afternoon snack: kiwi.
- Dinner: fresh vegetable salad with avocado and boiled chicken.
Products that directly affect the speed of metabolic processes
Among other things, there are a number of foods that directly or indirectly affect your metabolic rate. If you want to radically take your metabolic processes to a new level, you can include them in your diet.
Note: Most of the foods described in the table for speeding up metabolism affect the acidity in the stomach. Be careful in case you have problems with the gastrointestinal tract, incl. peptic ulcer or gastritis.
| Product | How does it work? |
| Sorrel | It is a fiber product with negative calories. In attempts to digest the product, the body releases a huge amount of energy from the liver, without using insulin cells, which in turn creates for the body the illusion of false saturation, which, without an insulin injection, significantly speeds up metabolic processes. Eat only in combination with other foods containing fiber. |
| Pure glucose | It is a powerful stimulator of insulin and glucagon reactions. Provides rapid saturation, opening all cells of the body with insulin. With limited consumption, it provides an additional release of energy into the blood, which enhances general catabolic processes, and causes a rapid feeling of hunger, which allows for additional acceleration through several more meals. Consume in quantities of up to 50 grams. |
| Dill | It is a fiber product with negative calories. In attempts to digest the product, the body releases a huge amount of energy from the liver, without using insulin cells, which in turn creates for the body the illusion of false saturation, which, without an insulin injection, significantly speeds up metabolic processes. Eat only in combination with other foods containing fiber. |
| Fish fat | It is a powerful source of combined fats, which, taken together with a large dose of external fiber, allow you to quickly drive the full cycle of bile through the body, which in turn causes acceleration of the gastrointestinal tract, and as a result increases appetite, which allows you to speed up metabolism by adding an additional few doses food. |
| Parsley | It is a fiber product with negative calories. In attempts to digest the product, the body releases a huge amount of energy from the liver, without using insulin cells, which in turn creates for the body the illusion of false saturation, which, without an insulin injection, significantly speeds up metabolic processes. Eat only in combination with other foods containing fiber. |
| Peanut butter | It is a powerful source of combined fats, which, taken together with a large dose of external fiber, allow you to quickly drive the full cycle of bile through the body, which in turn causes acceleration of the gastrointestinal tract, and as a result increases appetite, which allows you to speed up metabolism by adding an additional few doses food. |
| Unrefined sunflower oil | It is a powerful source of combined fats, which, taken together with a large dose of external fiber, allow you to quickly drive the full cycle of bile through the body, which in turn causes acceleration of the gastrointestinal tract, and as a result increases appetite, which allows you to speed up metabolism by adding an additional few doses food. |
| Mandarin | It is a powerful donor of vitamin C for the body, which triggers basic immune reactions and causes depletion of basic reserves of auxiliary minerals. In addition, the citric acid contained in the product stimulates the secretion of gastric juice, which increases appetite and directly speeds up metabolism. |
| Mango | It is a powerful donor of vitamin C for the body, which triggers basic immune reactions and causes depletion of basic reserves of auxiliary minerals. In addition, the citric acid contained in the product stimulates the secretion of gastric juice, which increases appetite and directly speeds up metabolism. |
| Maltose molasses | It is a powerful stimulator of insulin and glucagon reactions. Provides rapid saturation, opening all cells of the body with insulin. With limited consumption, it provides an additional release of energy into the blood, which enhances general catabolic processes, and causes a rapid feeling of hunger, which allows for additional acceleration through several more meals. Consume in quantities of up to 50 grams. |
| Flaxseed oil | It is a powerful source of combined fats, which, taken together with a large dose of external fiber, allow you to quickly drive the full cycle of bile through the body, which in turn causes acceleration of the gastrointestinal tract, and as a result increases appetite, which allows you to speed up metabolism by adding an additional few doses food. |
| Lemon | It is a powerful donor of vitamin C for the body, which triggers basic immune reactions and causes depletion of basic reserves of auxiliary minerals. In addition, the citric acid contained in the product stimulates the secretion of gastric juice, which increases appetite and directly speeds up metabolism. |
| Ginger root | It is a powerful donor of vitamin C for the body, which triggers basic immune reactions and causes depletion of basic reserves of auxiliary minerals. In addition, the citric acid contained in the product stimulates the secretion of gastric juice, which increases appetite and directly speeds up metabolism. |
| Green onions | It is a fiber product with negative calories. In attempts to digest the product, the body releases a huge amount of energy from the liver, without using insulin cells, which in turn creates for the body the illusion of false saturation, which, without an insulin injection, significantly speeds up metabolic processes. Eat only in combination with other foods containing fiber. |
| Ginseng | It is a powerful donor of vitamin C for the body, which triggers basic immune reactions and causes depletion of basic reserves of auxiliary minerals. In addition, the citric acid contained in the product stimulates the secretion of gastric juice, which increases appetite and directly speeds up metabolism. |
| Grape juice | It is a powerful stimulator of insulin and glucagon reactions. Provides rapid saturation, opening all cells of the body with insulin. With limited consumption, it provides an additional release of energy into the blood, which enhances general catabolic processes, and causes a rapid feeling of hunger, which allows for additional acceleration through several more meals. Consume in quantities of up to 50 grams. |
| Orange | It is a powerful donor of vitamin C for the body, which triggers basic immune reactions and causes depletion of basic reserves of auxiliary minerals. In addition, the citric acid contained in the product stimulates the secretion of gastric juice, which increases appetite and directly speeds up metabolism. |
| A pineapple | It is a powerful donor of vitamin C for the body, which triggers basic immune reactions and causes depletion of basic reserves of auxiliary minerals. In addition, the citric acid contained in the product stimulates the secretion of gastric juice, which increases appetite and directly speeds up metabolism. |
Recipes for phase 1 of the diet
Fruit smoothie with oatmeal
In order to prepare a smoothie, you will need the following food set:
- Half a glass of dry oatmeal.
- Half a glass of frozen fruit.
- Half a glass of ice.
- Stevia – 1 packet.
- Cinnamon to taste.
Grind the oatmeal in a blender to form a powder. Then dilute it in one glass of water, add fruit, stevia, cinnamon to the mixture and beat again using a blender. Serve with ice.
Salad with green apple, tuna and spinach
To prepare the salad, you will need the following products:
- A glass of green apple, diced.
- Can of canned tuna.
- Half a glass of cucumbers, diced. Vegetables should be peeled.
- Half a cup of diced carrots.
- A tablespoon of chopped red onion.
- Juice of half a lemon.
Place the tuna in a salad bowl, add an apple, onion, cucumber and carrots and mix thoroughly. Season the salad with lemon juice and serve with spinach. Lemon can be replaced with balsamic vinegar.
Chicken soup with pearl barley
To prepare the soup you will need the following ingredients:
- Chicken broth - 4 cups.
- Vegetable broth - 4 cups.
- Chicken breast – 150 g.
- Diced onion – 1 cup.
- Chopped garlic - a tablespoon.
- Bay leaf – 1 pc.
- Sea salt 1/4 teaspoon.
- Pepper – 1/4 teaspoon.
- Winter nutmeg - 2 cups.
- Summer nutmeg - 2 cups.
- Broccoli – 1 cup.
- Mushrooms – 1 cup.
- Pearl barley – 1 cup.
Mix chicken and vegetable broth with 4 cups of water and place on the stove. Add chicken, garlic, onion and bay leaf to the broth, salt and pepper. When the broth boils, turn the heat to minimum and cook the soup for an hour. Then the remaining components, including pearl barley, are added to the broth. After boiling, reduce the gas again and cook the soup until the vegetables become soft.
Chicken with broccoli
To cook chicken you will need the following ingredients:
- Chicken broth - 4 cups.
- Chopped red onion - half a glass.
- Shredded carrots - half a glass.
- Chopped celery - half a glass.
- Chopped parsley - a tablespoon.
- Garlic - a teaspoon. Chopped chicken breast – 0.45 kg.
- Broccoli – 4 cups.
- Lime juice - a tablespoon.
- Half a teaspoon of sea salt and pepper.
- Two glasses of rice.
The broth is mixed with a glass of water, boiled along with spices, herbs and vegetables, when the water boils, add rice to the pan. Simmer for half an hour with the lid closed, then remove the lid to allow the water to evaporate. Broccoli is mixed with chicken, seasoned with lime juice, salt, pepper, and parsley is added to it. Place vegetables and chicken on a baking sheet and bake for half an hour at 200 °C. Place chicken and broccoli on cooked rice and serve with herbs.
Chicken with wild rice “Italian style”
To prepare the dish, you will need the following products:
- Chicken breasts, cut into cubes – 1.2 kg.
- Chicken broth - 2 cups.
- Wild rice - 1 cup.
- 1/4 cup chopped onion.
- Half a teaspoon each of chopped garlic, oregano and basil.
- Sliced mushrooms – 2 cups.
- Chopped tomatoes – 0.4 kg.
- Sea salt - teaspoon.
- Ground black pepper – 1/4 tsp.
The broth with chicken fillet, rice, garlic and onions is brought to a boil, after which tomatoes, mushrooms, oregano and basil are added, salt and pepper are added. Simmer under a closed lid over low heat for 2 hours.
Products that can help
The most effective way to speed up your metabolism after a diet is to eat foods that help you do this. The most common option is red pepper. It can be eaten fresh, added to salads or soups, and also as a spice. Seasoning can make any dish healthier and tastier. Ginger has the same properties. It is not for nothing that this product is used both as a seasoning and as an addition to the tea ceremony. However, all these products cannot be consumed for a number of diseases. so you should be careful.
It is also worth eating foods that contain folic acid. These include various green salads and spinach. For this reason, you should always include greens in your daily diet, and not just during a diet. Folic acid is also found in bran, eggs, beans and carrots.
B vitamins not only restore the nervous system, especially if the diet was strict, but also help not to gain extra pounds. It is worth paying attention to the liver, many fruits and green tea. You can’t do without fats, which are most often removed from the diet when losing weight. However, you need to choose healthy options, such as unroasted nuts, fatty fish, and natural oil.
You can't do without iodine. So you need to pay attention to vitamins or seafood. For example, there are a lot of vitamins in seaweed. The simplest salad of canned seaweed with a spoon of olive oil and a small amount of carrots will give you energy and help speed up your metabolism. Of course, when buying a salad you need to look at the composition.
Changing your diet: small portions
A low-calorie diet is primarily about reducing food. So after ending any dietary restriction, you shouldn’t rush to junk foods. Of course, you need to increase your caloric intake, but by eating the right foods.
First you need to understand how to eat more conveniently. Some people like to eat heavily, but only three times a day. For others, the best option is to eat about six times, but in small portions.
It should be noted that in the first half of the day the body is more tuned to digesting food and turning it into energy. So the easiest way is to eat foods that speed up your metabolism (after dieting, this is not the most difficult thing) at this time. By evening you need to reduce calories. The main thing is not to suffer hunger! At the first urge, you need to eat something as a snack. Moreover, it is better to take not a pie, but cottage cheese or a boiled egg. You can also choose muesli bars, paying attention to the composition. The best option is if it contains only cereals and dried fruits.
Duration of the diet and what the results should be
One course is designed for exactly 4 weeks, but if desired, the diet can be extended for another 1-2 weeks or repeated 2-3 courses in a row.
To maintain weight at an optimal level, this diet should be practiced 2 or 4 times a year.
If you follow all the diet requirements, you can reduce your weight by up to 10 kilograms in 28 days.
The paradox of dieting is that if you want to lose more, then you need to eat more. To lose 18 kg in 4 weeks, you should increase your food portions by one and a half times. This amount of food accelerates metabolism even more and burns accumulated fat.
Metabolism Diet: The Basics
In fact, the issue of how to speed up metabolism after strict diets is addressed by nutritionists. One of them even created its own food system. Hayley Pomeroy wrote a book that sold millions. In it, she tells you exactly how you need to eat, how much and in what order, so that the body gets used to the new life.
The basis of the diet is the idea that the body should not starve. Opponents of this system argue that with so much food eaten it is difficult to stay in shape. However, many fans around the world deny this fact.
