Many people believe that overeating is at the heart of overweight. In fact, this is only partly true. The problem of obesity is complex and multifaceted. A healthy, active person is not inclined to be overweight. The body itself is able to regulate metabolic processes, and if today you have eaten too much, then tomorrow you simply will not feel the appetite. Get a kind of fasting day.
But a failure in one system always leads to changes in the whole body. A complex set of biochemical reactions we call metabolism. Its slowdown indicates a malfunction in the body or its aging, which in both cases leads to weight gain. To a certain extent, this can be regulated by adjusting your diet. To do this, you need to know which foods accelerate metabolism.
Denote the problem
Metabolism is a very mysterious term. On the one hand, it represents the body's request for nutrients. That is, based on expenses, a need should be formed. But this is only ideal. In fact, we are not reaching for the next sandwich or bagel because we need energy. Most often this is due to boredom or stress. The consumption of excess energy leads to a decrease in activity, because the body is busy processing food. This, in turn, affects the metabolism, it slows down. It turns out a vicious circle that can be broken only in one way: to change the approach to the choice of food. Therefore, today we want to provide information on which foods accelerate metabolism.
More on Metabolism
In fact, all we do is cause or effect of this process. Today, there is a lot of talk about metabolism, it has become especially fashionable in the light of the appearance of many modern systems for losing weight, but at the same time, few people well understand the essence of these processes. Chemical and energy reactions create the conditions for existence itself. These processes occur between the cell fluid and the cells themselves. This is not only about the breakdown of food. Metabolism is also an adaptation process that has a biological survival function.
Main processes
Throughout life, cyclic processes occur in the body that are important for maintaining life, growth and development.
- The receipt of food and its processing.
- Breakdown of essential nutrients into enzymes.
- Assimilation and translation into energy.
- Excretion of waste products (urine, feces, sweat).
In fact, it depends on the characteristics of the metabolism whether the amount of adipose tissue will increase. Surely you saw people who can eat cakes and pastries without restriction, but remain thin. Conversely, those who are overweight despite food restrictions. All these are individual characteristics of the body. Knowing about them, you can adjust your diet, and for this you need to understand what foods accelerate metabolism.
Golden Rule
First of all, the concept of "metabolism" comes up when a man or woman seeks to lose weight. Someone is trying to normalize the weight on their own, others turn to endocrinologists. But sooner or later they come to one simple truth. Adhering to the right diet and active lifestyle, you are practically on the road to success. The body begins to work like a clock, consuming exactly as much as it needs to replenish energy. And just the opposite, disruptions lead to obesity and various health problems. Today you will find out which foods speed up your metabolism. The list can be placed in the kitchen to adjust your menu each time.
Beauty and vigor
Ultimately, people want to achieve the following goals. Being slim is just one thing. In addition, I want to stay awake and full of strength throughout the day. And for this, it is necessary that the consumed substances are not deposited in fat, but are spent on meeting energy needs. If the meal leads to a feeling of heaviness, drowsiness, discomfort, then it is time to visit a specialist and conduct an examination. Normally, after eating you should feel a surge of strength.
How can you independently affect the metabolism? What products for accelerated weight loss can be included in the diet to see the desired results? An integrated approach is recommended. Let's briefly consider what measures should be taken:
- Go in for sports, in particular jogging. It starts all metabolic processes. If you do a run in the morning, then you can not worry about the extra sandwich eaten during the day.
- Proper nutrition. This is the basis of everything. Sports will not help if you eat a lot of junk fatty foods. And the more healthy foods you consume, the better they are processed. Therefore, forget about low-calorie diets and strict restrictions. All you need is to remove harmful products from the refrigerator.
- Water. Drinking is required regularly and in sufficient quantities. And not soda, coffee or tea, namely water.
- Recreation. You should always get enough sleep and avoid stress.
Follow these rules, and you do not have to worry about the speed of your metabolism. What products for accelerated weight loss you need to have on the table every day, now we will understand.
The basics of good nutrition
These rules need to be written out and attached to the refrigerator. They are very simple, but not all follow them. As a result, we have a digestive disorder and problems with being overweight. It is important not only to choose the right foods, but also to use them in accordance with simple recommendations that nutritionists do not get tired of giving.
- Breakfast is a must, at the same time. It is a guarantee of vigor throughout the day.
- You need to eat fractionally. If you think that you can eat a daily portion at a time, then you are mistaken. The body is sure to hide part in a strategic reserve.
- Give up sweets. Better pay more attention to fiber sources. These are vegetables and fruits.
- Be sure to complement the first and second courses with spices. This helps brighten up fresh meals and speed up metabolism.
- Be sure to eat foods rich in protein, as well as vitamins and minerals.
Below is a list of foods that speed up metabolism. You will be surprised, but they are all available and at home almost constantly. You just need to get used to including them in the menu.
Magnificent five
In a small study, it was possible to identify 15 products that can effectively affect metabolic processes. But we went even further and divided them according to the degree of impact intensity. And the top five included those that are capable of exerting an instant and fairly strong effect, lasting at least 3 hours. If during this time you do not sit on the couch, but continue to move, then the body will have time to burn not only eaten, but also accumulated earlier. So, the top five include:
- Grapefruits. No wonder any diet recommends consuming citrus fruits. They must be borne in mind if you want to know what foods accelerate a woman's metabolism. For weight loss, it is enough to eat one or two bright fruits per day. This will saturate the body with vitamins and minerals, and a magnificent aroma will give a wonderful mood for the whole day. It is proved that the supply of orange helps reduce cravings for sweets, which is what you want to achieve.
- Green tea. It has long gained popularity as an antioxidant, a mild diuretic and just a wonderful refreshing drink. It effectively reduces appetite, activates the digestive tract and improves digestion. If there is a party ahead that cannot avoid fatty dishes, then the next day start the morning with green tea.
- Dairy products. Calcium deficiency is a direct threat to proper metabolism, which is very important for weight loss. What foods speed up a woman’s metabolism? First of all, it is low-fat yogurt. That is, a source of calcium, vitamin D and other beneficial trace elements.
- Almond. Like all nuts, it is quite high in calories. But it is a rich source of vitamins and minerals, as well as fatty acids, which allows it to significantly speed up the metabolism and have a positive effect on the cardiovascular system.
- Coffee. A long-established fact. Caffeine is widely used in sports nutrition, since only one cup accelerates metabolism by 3-4%. To achieve the best result, it is advisable to drink freshly brewed natural coffee.
It may not be a great revelation for you which foods speed up your metabolism. For faster weight loss, it is recommended to include them in the diet every day, while reducing the overall calorie content of the menu by reducing the proportion of fats and carbohydrates.
Top 10
And we continue to look for helpers in ideal weight issues among products. In practice, you can make sure that green tea and oranges can satisfy the modest needs of women. Representatives of the stronger sex look at such a snack with disdain. What foods speed up the metabolism in men? The second block is devoted to this.
- Turkey. It’s almost impossible to feed a man without meat, and it’s not necessary. After all, it is a source of protein and essential amino acids. Turkey is a good source of high-quality protein, as well as B vitamins. It is advisable to use it without skin, so as not to get an extra portion of fat. But even with the skin, it does not pose much harm to the figure and to weight in particular.
- Apples No wonder they say that to preserve youth you must eat this fruit every day. You need to pay close attention to them, if you are thinking about what foods accelerate metabolism. For weight loss at home, it is recommended to eat at least two apples a day. Such a dietary supplement will favorably affect all organs and metabolic processes.
- Spinach. Not all men love greens, but eating it is very useful and desirable. There is a lot of manganese in spinach juice, and it is necessary for proper metabolism in the body. When choosing which foods you can speed up your metabolism, pay special attention to it. Among other things, spinach is important for the functioning of the brain, sexual activity and the production of hormones of happiness.
- Beans Legumes with meat, seasoned with spinach, is a full dinner, as well as a treat for the stronger sex. Beans are rich in minerals and have an insulin-like effect on metabolism.
- Hot peppers. And the first place is occupied by the pepper of the lackey. It contains a large amount of capsaicin, that is, a substance that within a few hours after ingestion causes the body to actively burn calories. To do this, the heart rate accelerates.
For a snack
There is another group of assistant products. Therefore, we continue to consider which products accelerate the metabolism in the human body.
- Broccoli. It is a source of vitamin C and calcium.
- Curry. Like chili peppers, seasoning works to boost metabolism.
- Cinnamon. Allows you to keep sugar levels under control and eliminates cravings for sweets.
- Soy milk is a source of calcium.
- Oatmeal. It contains a large amount of fiber, which is necessary for the normal functioning of the digestive tract.
These products can be safely combined with a wide variety of dishes. They will complement the first and second, can be added to desserts. Every day, it’s enough to add a spoonful of curry, a plate of oatmeal or broccoli to the diet.
No diets
This is the main rule. Forget the words "diet" and "restrictions." Your diet should be complete and varied. The only way to achieve excellent health and create conditions for weight loss. Products accelerate metabolism only if the body does not suffer from an acute shortage of essential substances. Otherwise, he will diligently store fat in order to survive bad times.
Not getting the necessary amount of energy, your body instantly goes into a mode of reducing its consumption. So, you will get upset, feel tired all day and move only when necessary. Will such a regimen be effective for losing weight? Of course not. Moreover, improving the diet in this case threatens weight gain, because the body does not immediately rebuild.
What to do if you are fond of diets? Redefine your approach to nutrition. Now you know what foods accelerate the metabolism in women and men. Based on this, you can build your diet in such a way as to gradually get out of the diet without harm to the figure.
Restore metabolism
Let's look at the causes and consequences of a decrease in immunity.
- Age. After 30 years, a natural slowdown in metabolism occurs. In addition, approximately 3 kg of muscle mass every 10 years is replaced by fat.
- Floor. Women have a lower metabolic rate than men. This is due to the fact that men have more muscle mass initially.
- Physical exercise. A sedentary lifestyle leads to a loss of muscle mass. Therefore, calorie consumption is reduced and fat deposition is significantly increased.
Instead of a conclusion
To metabolism or metabolism was optimal, you need to eat right. This is the most important rule to follow. Correctly does not mean little. On the contrary, starvation in this case is the main enemy of your figure. By limiting the body to sources of protein, calcium and vitamins, you get a bunch of illnesses plus the inevitable overweight. And imagine the psychological state when, after a long half-starved existence, you find that the excess weight has not gone away, and the hair and skin have deteriorated, and the teeth will have to be treated for a long time.