How to restore metabolism - normalize metabolism

• Lifestyle
• Nutrition
• Physical activity
• Drugs
• Folk remedies
• Recommendations for special cases

Metabolism is a very complex and multicomponent process that continuously occurs in the body. Sometimes one or several of its elements may fail for various reasons. This is not just a slowdown or acceleration due to age or individual characteristics - these are serious disorders that are considered pathologies in medicine, are listed in the ICD under codes E70-E90 and are subject to complex therapy. If they are not treated, the consequences will include not only excess weight, but also such serious diseases as gout, hypercholesterolemia, alkaptonuria, phenylketonuria and many others. So it is advisable to know how to restore metabolism on your own.

It’s worth making a reservation right away about the methods of normalization. If the failure is temporary, you know exactly its cause, there are no health complications yet, you can try to correct the situation yourself. But if the disorder is protracted, affects well-being and manifests itself with specific symptoms, it is necessary to seek help from an endocrinologist as soon as possible and undergo comprehensive treatment.

We remind you: we can talk not just about a slow metabolism, but about such serious diseases as metabolic disorders of amino acids, carbohydrates, sphingolipids, glycosaminoglycans and many other substances, amyloidosis, lactose intolerance, cystic fibrosis, etc. And each of these pathologies should be diagnosed and treated by professionals. All recommendations below are for informational purposes only.

Lifestyle

To restore metabolism in the body, you first need to change your lifestyle. Only at first the task may seem simple. In fact, this is not a one-day journey. You will have to change your routine, sleep, nutrition, and perhaps even your environment step by step. This is painstaking daily work, but if everything is done correctly, the first results will be visible within a month.

What exactly will you have to do?

• Organize proper nutrition

Since it is a separate point in the complex therapy of impaired metabolism, how to do this will be described below.

• Strengthen immunity

Join the hardening procedures, breathe as much fresh air as possible, drink vitamins and immune-strengthening medications (with the doctor’s permission), eat more fresh fruits and vegetables, and regularly cleanse the body.

• Move more

You don’t have to immediately sign up for a gym - start with simple morning exercises and walking in the evenings. And then complicate the task: start jogging in the morning, go to the pool, sign up for fitness or dancing.

• Calm down

A very important factor is to provide yourself with a favorable psychological climate. You need to train yourself to be stress-resistant and look for positive moments in any unpleasant situation. Without a strong nervous system, it is almost impossible to restore impaired metabolism.

• Get rid of bad habits

If you cannot suddenly quit smoking or give up alcohol, gradually reduce the number of cigarettes you smoke and the number of glasses you drink.

• Create a daily routine

Moreover, it should include not only work (12-hour work day), but also proper rest.

• Maintain personal hygiene rules

Oddly enough, it is precisely because of infectious infections that many metabolic processes suffer in the first place, and these failures become pathological over time.

• Get enough sleep

The rules of healthy and adequate sleep are known to everyone, but are practiced by a few: sleep at least 7 hours a day, go to bed before midnight, ventilate the bedroom in the evenings, do not eat after 19.00, eliminate worries and stress, give up gadgets before bed.

• Control your weight

Calculate your BMI and strive to keep it within normal range through exercise and proper nutrition.

All these recommendations will allow you to restore your metabolism and lose weight at home without the involvement of doctors, if the disorders have not yet become pathological. Of course, you won’t join a healthy lifestyle in 1 day, but if you implement these rules gradually, everything will work out. On average, with strong motivation and perseverance, this takes about a month. But metabolic disorders may not have to be treated with medication if everything is done in a timely manner.

How does metabolism occur?

When a person cannot lose weight, they say that he has a slow metabolism.

When a person cannot gain weight, they say that he has
a fast metabolism.
What kind of exchanges are these? What changes with what? And how to achieve a “golden mean” so that this exchange does not occur slowly or quickly?

Before we begin to solve the problems, let's briefly understand what metabolism is and what is involved in this process in the body? Considering what we need to pay attention to, we will know how to restore metabolism.

From school we hear three words - proteins, fats, carbohydrates.

For some reason, it is even customary to pronounce them in this sequence.

They enter our body along with food.

Next, their “transformation and transformation” begins in the cells. Under the influence of enzymes, hormones and other substances, they begin to enter into complex chemical reactions - they break down into simpler ones, and then are transformed into new substances

, which are necessary for the life of a living organism. A metabolic process occurs, which can be disrupted due to a lack or excess of elements necessary for metabolism.

Substances with a lack of enzymes or hormones may not decompose,

and synthesize (accumulate) in the body - then we talk about
obesity or overweight
, or, on the contrary, disintegrate very quickly - then we talk about
underweight.
The first thing anyone who suspects they have a metabolic disorder should do is take a hormone test.

Perhaps the problem of excess weight or excessive thinness lies precisely in this, and you will need hormonal therapy,

which will help restore impaired hormonal metabolism.

But, according to statistics, in 98% of people with weight problems the reason is hidden in something else - impaired metabolism due to poor nutrition. The exchange needs to be accelerated for those who want to lose weight; slow down for those who want to get better; and improve those who have normal weight.

Nutrition

Without proper nutrition, restoration of metabolism is impossible - any endocrinologist will tell you this. You will have to reconsider your diet, deal with caloric intake, the presence of harmful and healthy foods on the menu (our tables of food calorie content and their compatibility will help you with this). As a result, losing weight will be a pleasant bonus to improving your well-being.

General recommendations

Breakfast: do not skip, eat more complex carbohydrates, allocate 25% of daily calories to it.

Lunch: the ratio of BZHU should be approximately the same, it should take 35% of the daily kcal.

Dinner: organize no later than 19.00, eat more protein foods, spend 20% of the daily kcal requirement on it.

Adhere to the principles of fractional nutrition: eat often (up to 6 times a day), but in small portions (200 g - when losing weight, 300-400 g - if there is no need to lose weight). Always eat at the same time.

Proteins: make up 45% of the daily diet. Fats: 25% (for weight loss - no more than 10%), this should primarily be unsaturated fats omega-3 and -6. Carbohydrates: about 30%, give preference to complex ones, exclude from dinner.

Calculate using special formulas that take into account individual characteristics, daily calorie intake and BJU ratio. Stick to the numbers you get.

Establish a drinking regime: the daily norm is either calculated using the formula (30 ml multiplied by weight in kilograms), or is 8 glasses per day. To restore metabolism, this is one of the most important points.

Avoid low-calorie diets. Avoid frying as a cooking method. Eliminate unhealthy foods from your diet: soda, fast food, smoked meats, marinades, etc.

Products

There are products that help restore impaired metabolism.

• Dairy: curdled milk, plain yogurt, whey, kefir.
• Spices: anise, cloves, grated horseradish, ginger and ginseng roots, mustard, cardamom, curry, vanilla, cinnamon, basil (dried), turmeric, pepper (red, ground allspice).
• Fruits: papaya, grapefruit, pears, kiwi, watermelon, lemon, melon, pineapple, peach, avocado, orange, plum, apples, mango.
• Berries: rose hips, raspberries, viburnum, strawberries, cranberries, currants (all varieties), lingonberries, sea buckthorn, blackberries, blueberries.
• Any greens.
• Vegetables: all legumes, all varieties of peppers and cabbage, garlic, tomatoes, chard, beets, carrots.
• All types of fish. Seafood (any kind).
• Cereals: wild rice, oats, quinoa, rye, barley, millet, buckwheat.
• Drinks: coffee, Sassi water, green or ginger tea, tomato and pineapple juices, dry and semi-dry red wines.
• And others: Extra virgin olive oil, vegetable and bone broths, apple cider vinegar, bitter and dark chocolate, honey, eggs, nuts.

Metabolism directly depends on what a person eats. If you include the listed products in your diet, you can gradually restore it. An important role is played by accurate diagnosis of the problem - what kind of metabolism is disturbed: carbohydrate, protein, vitamin. Depending on this, you will need to adjust your diet.

Diet

There is a special diet for restoring metabolism - this is table No. 8 according to Pevzner. It is not recommended to arrange it yourself, as it is classified as medicinal. Accordingly, an endocrinologist should prescribe it.

Indications:

• obesity;
• metabolic disorder;
• diabetes;
• bulimia;
• excess weight;
• bad eating habits;
• compulsive overeating.

Results:

• restoration of metabolism;
• activation of lipolysis;
• decreased blood sugar;
• normalization of cholesterol;
• stabilization of blood pressure.

Authorized products:

• basil, dill, parsley;
• sour berries and fruits;
• coffee, tea (all varieties) without sugar, fruit drinks, jelly, diluted homemade juices, compotes, still water;
• low-fat dairy products;
• seafood;
• lean meat, fish;
• vegetables;
• vegetable soups;
• rye or bran bread;
• scrambled eggs.

2 times a week are allowed:

• buckwheat, rice, millet, barley;
• fried meat, fish;
• potato;
• meat broth.

Prohibited products:

• legumes;
• fat meat;
• fats;
• cocoa, store-bought juices, soda, alcohol;
• canned food;
• smoked meats;
• any sauces (including ketchup and mayonnaise);
• pasta;
• marinades, pickles;
• meat and fish by-products;
• rich bread, pastries, confectionery;
• sweet fruits;
• sweets.

Sample menu for the week:

To restore impaired metabolism, you need to pay close attention to nutrition. It is better to entrust its preparation to an endocrinologist and nutritionist, who will be able to describe and explain in more detail what and how to eat for various metabolic problems, based specifically on your situation.

How to restore metabolism?

Let us note right away: to restore metabolism in the body, we will need time. We are sure that you have already tried all the diets and were happy with the results, but, unfortunately, short-lived. You can also hear from those who want to gain weight that they eat a lot and gorge themselves at night, but they don’t gain weight.

And it won’t gain weight because your metabolic processes are not working correctly: you need to improve the body’s functioning - restore the impaired metabolism.

If you eat a lot at once, the body will receive a lot of “extra” energy,

which you will not be able to use up completely, so some of it will remain on your sides in the form of folds of fat.

If you eat monotonously and do not follow your diet, then there will not be enough energy for metabolic processes to occur in the body - the lack of necessary enzymes and microelements that enter the body with a balanced diet affects it.

Nutrition to restore metabolism should be correct for those who want to speed it up - gain weight, and for those who want to slow it down - lose weight.

Therefore, the first thing those who are looking for how to restore metabolism need to do is improve their diet.

. Fractional and separate power supply systems have proven themselves well in this regard.

Fractional meals to normalize and restore metabolism

The basic principles
of fractional nutrition
are:

• You need to eat often - every 4 hours, but little - no more than 200 grams. Long periods of time between meals disrupt metabolism.
• Breakfast is needed in order to start the metabolic process in the body. Black coffee without sugar and green tea
  will do this instantly .
• The calorie content of food should be at least 1200 kilocalories, no more than 1500 for those who need to speed up their metabolism, and 2000 - 2500 kcal for those who need to slow down their metabolism.
• Excess fats and carbohydrates in the body lead to excess weight. Give preference to foods that contain complex carbohydrates, which require energy to be absorbed - cereals, vegetables. Limit pastries and white bread. Consume fats preferably of vegetable origin, avocado oil, olive oil, walnuts.
• Those who want to speed up their metabolism need to create a menu so that protein
  becomes the main component of your diet . Lean meats such as poultry, rabbit, beef, and fish are ideal. Protein is difficult for the body to digest, which means it needs energy to do so. Eating lean meat normalizes metabolic processes by 50%!
• Those who want to slow down their metabolism should limit their protein intake and give preference to fats and carbohydrates.
• Microelements and vitamins contained in whole grain products restore impaired metabolism in the body. When choosing bread, cereals, and pasta, look for those made from whole grains.
• Calcium, which is contained in fermented milk products, speeds up metabolism by up to 70%. So eat sour milk if you want to lose weight!
• Of course, water. You can monitor your diet, but if your drinking regime is disrupted, your metabolism will be disrupted. 8 glasses of water daily
  is the minimum you should increase if you are looking to restore your metabolism.

Read more about fractional meals here.

Separate nutrition to restore impaired metabolism

Proponents of separate nutrition argue that metabolic disorders occur due to the fact that with improper nutrition (not separate) incompatible foods enter the body.

Nutrients enter the bloodstream with food. At the cellular level, an metabolic process occurs - substances disintegrate, divide - what is needed for the body is taken away, absorbed, and what is unnecessary goes back into the blood for further removal.

If at this time there are already food residues from the previous meal in the blood, then the metabolic process is disrupted

. Therefore, you need to take foods in a strictly defined time sequence so that they all have time to be absorbed by the body.

To do this, you first need to eat foods containing simple carbohydrates - fruits.

2 hours are enough for them to be completely absorbed, then complex carbohydrates are absorbed in 4 hours, and finally proteins – 8 – 10 hours. Only by taking foods in this sequence will you not look for how to restore your metabolism - this is what supporters of separate nutrition say.

Whatever nutrition system you choose, the main thing is to remember that in the process of restoring metabolism, the leading role is assigned to nutrition.

Physical activity

It has been scientifically proven that physical activity is required to restore metabolism. The metabolism of those who exercise and those who lead a sedentary lifestyle differs significantly. For the former, it proceeds without slowdown, quickly and accurately responding to any stressful situations. Thanks to this, their digestion is better and the absorption of nutrients is maximized. The explanation is quite simple: muscles require a lot of energy during training. To ensure this, chemical processes are forced to proceed faster.

Therefore, to restore proper metabolism, you need to move more. In order to properly organize physical activity, you need to take into account three principles:

1. Graduality

There is no need to immediately run to the gym and jump into the Gakka machine. If before this physical activity was much lower than normal, then you need to start from a minimum. Do morning exercises for a week and go for a walk before bed. Then you can start running (or do Finnish walking), sign up for fitness, swimming, or cycling. The body itself will let you know when it is ready for intense strength training in the gym or on the machine.

1. Subsequence

Start by studying the theory: how to perform certain exercises correctly, whether you can engage in this or that sport. Find a comprehensive program. After developing the base, you need to start with simple elements, gradually mastering more complex ones.

1. Systematicity

It is necessary to create a training schedule and strictly follow it. If you go to the gym without any system, there will be no point. Only regularity will lead to the desired results.

Physical activity is, along with nutrition, one of the main factors for restoring and normalizing metabolism. As a result of playing sports, intensive muscle building occurs, fat tissue is broken down, calories are consumed - all this is an integral part of metabolism.

Reverse diet and timing of reaching “normal” calories

Over the last couple of years, in the nutritional and fitness/bodybuilding community, the idea of ​​the so-called “reverse diet” (or translated as “reverse diet”) has been discussed, the meaning of which is that in order to return to maintenance caloric intake after a diet, a rather long period is required (from several weeks to several months) gradual return of calorie intake.

Just as during a diet, when calories are gradually reduced (at least, this approach is often used in the bodybuilding environment), so when finishing a diet, you need to increase calories just as slowly and gradually.

And although in general the proposed concept of gradually leaving the diet is acceptable, a number of recommendations regarding the timing of such an exit look senseless and absurd to me personally .

For example, proponents of this diet recommend adding 5-10 grams of carbohydrates per week (which is actually almost impossible to adequately account for), continuing to remain in a calorie deficit week after week, until many weeks or even months later, maintenance calorie level has been reached.

And since the point of these manipulations is an attempt to combat the metabolic adaptations that occurred during the period of a low-calorie diet, then I, in principle, do not understand how to actually continue a low-calorie diet during the “recovery phase of the reverse diet” (and in fact this is exactly what happens with the proposed manipulations) for a period of 6 weeks to 3 months, helps solve this problem .

Here's how to graph a so-called reverse diet: It's essentially just continuing your normal diet until your calorie intake (red line) reaches your actual calorie expenditure (black line).

Real calorie expenditure (TDEE) increases with the amount of food (due to the thermic effect of food - the cost of digestion - read about it in the article about Energy balance), due to mass growth (every 1 kg of muscle requires 13 kcal for “maintenance”) and due to NEAT (as calorie intake increases, people spend more calories on other activities).

So Lyle claims that 2 weeks are enough from the end of the low-calorie diet (the beginning of the graph) until the intersection of the straight lines (when you return to normal calorie intake).

Drugs

Since disruption of biochemical processes includes various diseases, there are drugs that restore metabolism, depending on the diagnosis. Taking them without a doctor's prescription is strictly not recommended.

First of all, the use of biostimulants, which are sold in pharmacies without a prescription, is justified:

• Aralia Manchurian;
• ginseng;
• lure high;
• Leuzea sophroloides
• Schisandra chinensis;
• Rhodiola rosea;
• Eleutherococcus senticosus.

However, they will not be able to completely normalize metabolism, because they need drugs aimed at treating a specific disease due to metabolic problems (hereinafter: BUT - metabolic disorder):

• Kuvan - for phenylketonuria (NO aromatic amino acids);
• Thiamine, Levocarnitine, Nutrigen - for “maple syrup” disease (BUT branched chain amino acids);
• Linex, Pancreatin - for lactose intolerance;
• Lamotrigine, Keppra, Trileptal, Topamax, Trixephenidyl - for lipofuscinosis (NO lipoproteins);
• Probenecid, Benzamaron - for hyperuricemia (NO purines and pyrimidines);
• Normaze, Duphalac, hepatoprotectors - for Gilbert's syndrome (NO bilirubin);
• Chloroquine, Melphalan, Prednisolone - for amyloidosis.

In total, there are about 50 metabolic disorders in the body, and for each of the diseases there are special medications prescribed exclusively by a doctor. If the failure is not accompanied by serious complications, sometimes numerous vitamin and mineral complexes help normalize metabolism: products from the Alfa Vita company (Vita Zeolite, Vita Vita, Minerals Min) are well suited.

What is the cause of metabolic disorders?

Failure of metabolic processes can happen to absolutely every person, regardless of age. And a number of factors contribute to this.

• Having bad habits . Alcohol and smoking have a negative impact on overall health. And if they are abused, a malfunction occurs, primarily related to metabolic processes. Even such a seemingly harmless drink as beer, if consumed frequently, causes hormonal imbalances.

• Sedentary, sedentary lifestyle . This is not to say that this factor is the main cause of the failure, and yet, together with others, it also plays a negative role.
• Diet disorder . Overeating or, on the contrary, rare meals (1-2 times a day), imbalance, strict diets, an abundance of flour and sweets, lack of micro- and macronutrients in the diet, non-compliance with calorie norms - all this very quickly leads to the fact that your metabolism stops functioning Fine.

• Hereditary factor . If one of the parents is diagnosed with a genetic defect, which is expressed in a deficiency of one or another enzyme, then there is a high probability that it will be passed on to the heir.
• Obvious health problems . Pathological changes in the functions of the thyroid gland, disruption of the adrenal glands, pituitary adenoma, inadequate functioning of the gonads - these are another number of reasons why your metabolic processes may be disrupted.

• Unfavorable factors . Chronic lack of sleep, constant stress, poor ecology, rare walks in the fresh air, past illnesses, taking inappropriate medications - all this depresses the human body, and, as a result, leads to failures.

Metabolic disorders are manifested not only by the presence of excess weight. The occurrence of acne is also noted here, even in those over 30, decreased performance, fatigue, deterioration of hair and nails, sweating, swelling, and nervous excitability.

Interesting: 15 foods that will speed up your metabolism

Folk remedies

Partial normalization of metabolism is also possible with the help of traditional medicine. Only this also requires permission from an endocrinologist so that the overall comprehensive treatment is not disrupted. Herbs have a beneficial effect:

• Birch buds;
• stinging nettle;
• immortelle;
• oregano;
• woodlice;
• St. John's wort;
• coltsfoot;
• burdock;
• pharmaceutical camomile;
• walnut leaves;
• bearberry;
• ginseng;
• rose hip.

Traditional medicine suggests using the following recipes.

• Birch buds

Pour a glass of boiling water over fresh raw materials (50 g), keep covered and insulated for 30 minutes. Strain, drink 200 ml warm three times a day after meals. The course of treatment is a month.

• St. John's wort

Grind 200 g of dried St. John's wort and pour a glass of vodka. Leave for 10 days in the dark, strain. Drink half a teaspoon before meals 1-2 times a day for 3 weeks.

Medicines

Proper nutrition and physical activity will help cope with metabolic disorders only at the initial stage. In difficult cases, special drugs are prescribed to correct metabolism. Taking medications should be under the supervision of a nutritionist. Self-prescribing, changing the dose or discontinuing the drug is unacceptable. Drugs to restore metabolism in the body:

• Reduxin - reduces appetite and activates fat metabolism.
• Oxandrolone is a mild anabolic steroid. Indication for use: too fast metabolism.
• Methylandrostenediol is a synthetic steroid hormone. Promotes muscle gain.
• Glucophage – normalizes blood glucose levels. Increases tissue sensitivity to insulin, corrects metabolism.
• Xenical, orsoten - block enzymes that break down fats in the intestines.
• Metaboline is a dietary supplement containing vitamins, microelements (chromium, zinc) and extracts of garcinia and guarana seeds.
• Formavit is a complex of amino acids, trace elements and plant extracts. Reduces appetite and has an antioxidant effect.

Fractional meals to restore metabolism

A special principle of nutrition - fractional - will help restore metabolism and lose weight. It’s not difficult to adhere to it, you need to know the basic rules:

• Meals should occur every 3-4 hours, without skipping.
• It is important that the portions are small, weighing no more than 200 grams.
• The daily calorie intake should be 1200–1500 kcal for people with low metabolism and 2200–2500 kcal for people with accelerated metabolism.
• A full breakfast is required. For example, an omelette or porridge.
• The basis of nutrition should be foods high in protein - meat and fish.
• It is necessary to include in your diet foods rich in polyunsaturated fatty acids: olive oil, avocados, walnuts.
• The menu should include fermented milk products - a source of calcium, which accelerates metabolism.
• It is important to limit the amount of fast carbohydrates: sugar, honey, baked goods made from white flour, bananas.
• Give preference to complex sugars found in cereals, whole grain bread, legumes, and vegetables. Digesting them requires more energy.
• Increase your water intake - at least 1.5–2 liters per day.

Diet to restore metabolism

No less popular is the diet for restoring metabolism , which is based on the principles of separate nutrition and taking foods in strict sequence. The body's reaction to foods with a predominant content of proteins or carbohydrates is different. The energy consumption for their breakdown and assimilation differs. Some products take longer to process than others. To speed up your metabolism, it is important to follow these principles:

• For breakfast, eat exclusively simple carbohydrates, which are found in fruits. It will take 2 hours for the body to completely process them.
• Include complex carbohydrates - cereals, vegetables - in your next meal. They break down in the body within 4 hours and have an activating effect on metabolism.
• In the evening, eat foods high in protein - meat and fish. They are absorbed by the body in 8 hours.

Traditional medicine recipes

There are many traditional medicine recipes to speed up metabolism. They are based on the principle of normalizing metabolism without the use of synthetic chemicals. All recipes contain natural herbs, which you can stock up on in advance or purchase at the pharmacy. The main recipes for speeding up metabolism:

• Nettle infusion. Prepare according to the instructions on the pharmacy package or in a ratio of 2-3 tbsp. l. dried leaves per glass of boiling water. Take the infusion one teaspoon before meals 3 times a day. If a person’s weight exceeds 90 kg, then the volume is increased to 1 tablespoon. Regular use normalizes the feeling of fullness and eliminates overeating.
• Ginseng decoction. Tones the body, which is important when limiting the consumption of carbohydrates and fiber. Directions for use: 50 grams 15 minutes before or half an hour after meals. It is not advisable to take the decoction in the evening.
• Infusion of walnut leaves. Activates metabolism, reduces blood glucose levels. To prepare the infusion you need 2 tsp. dry leaves, pour 1 cup of boiling water, leave for at least 2 hours. It is better to prepare the decoction in the evening, at the rate of 100 ml 3 times a day.
• Garlic tincture. Leader of traditional medicine recipes for restoring metabolism. To prepare it, you will need to grind 250 g of garlic and pour in 250 ml of vodka. You need to infuse the mixture for 10 days in a cool, dark place. Then strain, consume 3 times a day, 2 drops per 50 g of milk, increasing the dose by 3 drops daily. Having brought the volume of the product to 25 drops at a time, use the tincture in a decreasing pattern.

The disadvantage of traditional medicine recipes is their lack of scientific evidence. Any decoction or infusion that affects metabolism should be taken under medical supervision. If you decide to use a certain substance on your own, you need to monitor your overall health. It is better to keep a diary to show not only the positive aspects of weight loss, but also all the changes that occur in the body. If dangerous symptoms appear, such as diarrhea, itching, dry skin, rashes, you should stop taking any drug immediately.