Losing weight is a difficult process that often does not bring the desired results. There are many possible reasons for the lack of effects of a reducing diet. Improperly composed menu, too high energy value of meals, snacking - these are just some of them. However, practice shows that in many cases the fault lies with a slow metabolism. The disturbed metabolic process means that calories from food are not used optimally by the body, which results in the accumulation of fat tissue. How to deal with this problem? A diet that accelerates metabolism and effective supplementation come to the rescue.
Metabolic rate is an individual feature that is largely genetically determined. However, it cannot be said that metabolism and the related tendency to gain weight are solely a matter of inherited predispositions. You should be aware of the fact that metabolism slows down with age, and we often slow down this process at our own request. An unhealthy diet full of processed products and junk food , fasting, lack of physical activity, stressful lifestyle - these are just some of the factors that negatively affect metabolism. Fortunately, a slow metabolism can be accelerated. How? You will find the answer below.
What is a diet to speed up metabolism?
Some self-proclaimed experts claim that the best way to stimulate metabolic changes is to fast. We strongly advise against such use. By reducing the caloric value of meals to a minimum (or even below the minimum threshold), we lead to a situation in which the metabolism slows down even more. Nature has "constructed" the human body in such a way that it can survive periods of food shortage. This is achieved through energy reserves stored in the form of fat tissue. However, it is important to realize that in times of significant nutrient deficiency, fat is a kind of ultimate fuel. First, the body starts catabolic processes - it feeds on proteins, which are the building blocks of muscle tissue. As a result, the metabolism slows down even more.
So how to stimulate metabolism? The menu developed by Haylie Pomroy, an expert in dietetics and healthy eating, brings good results. The metabolism acceleration diet is a 28-day program that involves eating 5 meals a day, 3 main meals and 2 "auxiliary" meals, i.e. snacks. There is no need to count calories during it. However, you should keep an eye on portion sizes and the intervals between meals. To be fully clear, we are not talking about a slimming menu here. As the name suggests, a metabolism-accelerating diet is used to increase metabolism. In this case, losing weight is only a side effect and a pleasant bonus.
Key principles of a metabolism-accelerating diet that you need to remember:
- the nutritional plan must be supported by physical activity,
- you should eat 5 meals every day: breakfast, lunch, dinner and two snacks,
- meals should be eaten regularly, at 3-hour intervals,
- breakfast should be eaten within 30 minutes after waking up,
- every day you should drink water in a volume equal to ⅓ of your body weight divided by 10 (i.e. a person weighing 60 kg should drink 2 liters of water a day),
- diet phases (because the metabolism-accelerating menu consists of three phases, which we will discuss later in the article) must be used in the designated order.
What to eat?
For all those who find it difficult to make culinary sacrifices, we have good news - a diet for metabolism is really diverse. The food products you can choose include:
- meat (including poultry, mutton, lean parts of pork and beef, offal),
- fish (including tuna, trout, halibut, herring, flounder),
- grains (including buckwheat, oat, barley and barley, quinoa and its products, rye, barley, oat and buckwheat flakes, oat bran, wild, basmati and red rice),
- chicken eggs,
- bread (including rye, buckwheat and spelled bread),
- pasta (including spelled, millet, buckwheat, oat, brown rice),
- vegetables (actually there are no restrictions here),
- legumes (including lentils, peas, broad beans),
- fruit (including apples, pineapples, peaches, watermelons, blueberries, blackberries, raspberries, avocados, melons, tangerines, oranges),
- products containing healthy fats (including avocado, olive oil, chia seeds, pumpkin seeds, black and green olives, nuts),
- spices and additives (including spicy peppers, Tabasco, turmeric, thyme, oregano, ginger, cinnamon, bay leaves, apple and wine vinegar).
What to avoid?
There are also certain products that should be avoided. This list included the following items:
- alcohol,
- caffeine,
- theine,
- corn,
- soy,
- wheat,
- dairy,
- dried fruits,
- fruit juices,
- refined sugar,
- artificial sweeteners,
- light food.
Phases of a metabolism-accelerating diet
As we mentioned earlier, the metabolism menu has a 3-stage nature. What phases does a metabolism-accelerating diet include?
Phase 1 serves to calm the adrenal glands and reduce the secretion of cortisol - a stress hormone that slows down the metabolism. In addition, it helps stabilize sugar levels, stimulates digestive enzymes and improves mood.
Phase 2 aims to unblock fat tissue, increase muscle mass and stimulate the liver, pancreas and gallbladder to work more intensively.
The metabolism-accelerating diet does not end here.
Phase 3 stimulates intense fat burning. During its duration, the level of endorphins also increases.
The above-mentioned results occur by eating the right products and implementing appropriate physical activity.
In phase 1 (valid on Mondays and Tuesdays), the menu consists of grains, fruits, vegetables and proteins. During it, at least one cardio training should be implemented.
In phase 2 (on Wednesdays and Thursdays), you should eat proteins and vegetables. When it comes to physical activity, you need to do at least one strength training session.
In phase 3 (Fridays, Saturdays and Sundays) the menu consists of grains, fruits, vegetables, proteins and healthy fats. Relaxation training (e.g. Pilates or yoga classes) should be performed at least once.
It is important not only what, but also how much we eat. The serving size depends on the expected effects. If the goal is to lose 10 kg or less, the following rules apply:
- in all phases - half a cup of cooked legumes, 120 g of meat or 180 g of fish,
- in phases 1 and 2 – 3 egg whites,
- in phase 3 – whole egg,
- in phase 1 - a glass of cooked grains
- in phase 3 - half a cup of cooked grains,
- in phases 1 and 3 – one large fruit or a glass of small fruit,
- in phase 3 – half an avocado or ¼ cup of humus or nuts.
If the goal is to lose 10-20 kg, add 0.5 servings. Reducing body fat above 20 kg requires eating 1.5 servings and doubling the serving of vegetables.
Regardless of the purpose, it is permissible to eat vegetables without restrictions.
Other effective methods to speed up metabolism
A diet that accelerates metabolism is highly effective. Let's be honest, however, not everyone can afford to eat meals prepared according to a strictly defined schedule and at designated times for 28 days. If you also struggle with a deficit of free time, effective supplementation will help you.
To speed up your metabolism, you should use preparations that are made from carefully selected ingredients and using advanced biotechnological processes. These criteria are met by EATYX dietary supplements . The principle is simple: you eat a healthy, well-balanced diet, try to live an active life, and supplements provide you with ingredients that are necessary to accelerate metabolic processes. What products are we talking about?
eatyx HYPER DETOX 360 contains active ingredients that help remove excess water from the body and accumulated toxins, which slow down metabolic processes and contribute to problems with accumulating excess fat tissue.
Eatyx dietary supplements are the perfect choice for busy people who cannot afford to follow restrictive diet rules. Thanks to the formula designed specifically to accelerate metabolism and remove toxins, they are incredibly effective in the fight against slow metabolism, and their active ingredients help you achieve a slim figure and a healthy appearance.
