«Introduction: accelerate the metabolism
Speed up metabolism with diet
Diet is a very effective means of increasing metabolism. The TID (diet induced thermogenesis or specific dynamic action of food) represents in fact about 10-15% of the daily energy expenditure. Diet-induced thermogenesis is divided into:
- optional: it concerns the quantity of food eaten and involves the activation of the sympathetic nervous system;
- mandatory: it represents the energy expended for the use of the single nutrients (digestion, absorption, transport, metabolism, storage).
The TID relating to carbohydrates is 5 ÷ 10%; of lipids is 2 ÷ 5%; and proteins of 10 ÷ 35%.
What to do to increase metabolism
To speed up your metabolism remember to:
- Eat a hearty breakfast trying, if possible, never to skip snacks. By letting too much time pass between meals, our body tends to decrease its metabolism to cope with the temporary lack of nutrients. For more information see: Diet and snacks
- Avoid last minute diets. Severe calorie restriction tends to lower your metabolism by decreasing energy expenditure and increasing the body's ability to absorb nutrients from food. When you get hungry and desperate, you will allow yourself even a little "cheat". feed "your body will be happy to store the calorie surplus and hold it tight before burning it unnecessarily
- Don't completely exclude fats and red meat from your diet. A low-fat diet tends to decrease the production of anabolic hormones, decreasing the metabolism.
- Keep yourself well hydrated by drinking at least two liters of water a day (water makes up 65-75% of muscle mass and less than 35% of fat mass).
- Maintain a high protein intake in the diet (1.2 - 2 g of protein per day per kg of body weight in relation to the type of physical and work activity) preferring those contained in fish and meats and cheeses / low-fat dairy products (ricotta, cottage cheese, chicken, pork loin, beef fillet, turkey, etc.). The amino acids contained in the proteins are necessary to restore strength and vigor to the muscles after an intense workout and stimulate the metabolism. The proteins also have a high satiating power and a high TID
- Together with an abundant intake of water (preferably with a fixed residue lower than 150 mg / liter) consume a lot of fruit and vegetables so that the antioxidants contained in it favor the elimination of toxins that accumulate in the body due to pollution, smoke active / passive, preservatives and food sophistication
- Avoid snacking at night and taking food just before bedtime. In fact, during rest the body metabolism tends to lower and many of the calories ingested, not being necessary immediately, are stored in the reserve tissues.
- Prefer complex carbohydrates associated with fiber and limit the consumption of simple sugars (especially in the evening, see: chronodieta); an excess of carbohydrates with a high glycemic index favors the accumulation of adipose tissue causing in the long run insulin resistance. This condition tends to reduce metabolism and food thermogenesis
Thermogenesis induced by other causes:
- The thermogenesis induced by the smoke of a packet of cigarettes is on average 150 ÷ 200 kcal; the thermogenic effect of nicotine occurs within a few minutes of starting to smoke a cigarette.
- The nerves, some spices and catecholamines also have a thermogenic effect; digitalis and beta-blockers have the opposite effect.
- Finally, also the cold represents an important stimulus for the increase of metabolism and is mediated in man by the activation of the sympathetic system and by catecholamines. body temperature corresponds to a 13% increase in metabolism
More tips to boost your metabolism
- Among the most effective foods and supplements in accelerating metabolism we remember: yeast, pollen, ginger, chilli, white willow, cocoa, dark tea, green tea, caffeine, cola, garcinia, rodiola, bitter orange, infusion prepared with the leaves of yerba mate, fucus, laminaria and other algae. Among the food supplements with presumed thermogenic effect we remember calcium pyruvate and carnitine; see also: Fat burning supplements and Herbs for weight loss
- Give yourself relaxing breaks, stress is a sneaky enemy that in the long run tends to significantly lower the metabolism
What NOT to do to increase metabolism
Finally, some tips to protect your health first of all:
To speed up your metabolism avoid:
- Resorting to extreme solutions, taking too many supplements or medications without medical supervision.
- According to some studies, a particularly fast metabolism is associated with premature aging. In fact, if we think about it, a supercharged petrol engine certainly has a higher yield but tends to wear out more quickly than a diesel; even the tortoise, the sloth and the elephant, with their longevity teach us that those who go slowly often go healthy and go far. A slowdown in the basal metabolism has, among its effects, a decrease in the production of free radicals, "silent killers" which, by destroying cell walls, accelerate the aging process.
- Remain motionless for long periods; thin people tend to have greater muscle activity even when they are in static situations, such as computer work; for example, they frequently move their feet when sitting, contract their muscles, often change their position, etc.
- Drinking ice water or bathing in ice water which, although effective in accelerating the metabolism, have obvious side effects. During the winter months it is however a good rule to moderate the temperature of the room in which you stay; it saves money, respects the environment and stimulates the activation of the brown adipose tissue, which burns fat for the sole purpose of generating heat.
- Take amphetamines to boost metabolism and promote weight loss. Among the most fearful side effects of these substances, unfortunately quite widespread, are arterial hypertension, arrhythmias and strong psychological dependence.
- Drinking alcohol as it negatively affects all the metabolic reactions that take place in our body
Continue: Speed up your metabolism with training
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