Metabolic rate determines how quickly the body converts the food it receives into the energy it needs to function. The metabolic rate is determined not only by nutrition, but also by the characteristics of the liver, adrenal glands, thyroid gland, and muscle tissue. Therefore, in order to understand how to speed up metabolism, it is necessary to familiarize yourself with the peculiarities of the influence of the main metabolic factors on the metabolic rate. But nutrition is also the basis of not only a beautiful figure, but also the health of the body, therefore, in this article, estet-portal.com will introduce you to a diet that will help you lose weight without feeling hungry.
What is the relationship between metabolism and weight loss?
The faster your metabolic rate, the faster your body's chemicals turn all the nutrients you absorb into energy, with which your body functions and renews itself.
In the case of a slow metabolism, nutrients are predominantly stored instead of consumed, resulting in the appearance of fat deposits.
A healthy approach to weight loss means eliminating or treating any diseases that cause weight gain, as well as choosing a diet and exercise plan that will allow you to effectively and safely control weight. As for the diet, there are several recommendations that will help speed up the metabolism, and estet-portal.com will tell you below:
- how to speed up your metabolism with nutrition;
- Sample Metabolism Meal Plan.
How to speed up metabolism with nutrition?
To achieve an optimal metabolic rate and lose weight quickly, you need to make sure that the body regularly receives healthy food.
When we sleep, our metabolic rate slows down because the body knows that it will receive a new portion of fuel only after waking up. Therefore, breakfast is considered an important meal that allows the body to refresh itself after a "hungry" meal. nights.
The basic principle of a diet to speed up metabolism – supply the body with the right fuel at all times so it can work properly and burn fuel efficiently instead of storing it as body fat.
Meal plan to help boost your metabolism
The following is a sample meal plan broken down into three phases (Monday and Tuesday, Wednesday and Thursday, Friday, Saturday and Sunday).
Metabolic Speed Diet for 4 weeks (each of the three stages is repeated 4 times).
Phase 1 (Monday and Tuesday)
The first phase of the diet is to eat a lot of carbohydrates and fruits. That said, fruit should be high in sugar, and healthy carbs come in the form of brown rice, quinoa, sweet potatoes, and brown rice paste.
Don't forget about proteins, which are very important in almost every diet. Their sources are: egg white, chicken, fish, lean meat. The diet should also include sources of fiber – vegetables.
Example menu for the first step:
- breakfast: brown rice + fruit;
- snack: fruit;
- lunch: chicken breast salad with vegetables (choose vegetables of your choice, it is better if they are seasonal);
- snack: fruit;
- dinner: lean beef + sweet potatoes + asparagus or broccoli.
Phase 2 (Tuesday and Wednesday)
The main types of food at this stage are protein-containing foods and vegetables, fruits and carbohydrates, which we had the opportunity to enjoy at the first stage of the diet, are excluded. It is at the second stage that the body actively gets rid of body fat and increases muscle mass.
Foods Recommended: Egg whites, lean poultry and meats, lots of vegetables. To enhance the effect of such nutrition to increase muscle mass and accelerate metabolism, it is recommended to engage in strength exercises.
Example menu for the second stage:
- breakfast: egg white omelette with onion and red pepper;
- snack: cured beef + celery;
- lunch: turkey + steamed broccoli or asparagus;
- snack: 2 boiled egg whites;
- dinner: steamed white fish with pepper or vegetable salad.
Stage 3 (Friday & Sunday)
This step involves recombining healthy fats with carbohydrates and fruits. However, fruits should now contain as little sugar as possible, unlike step 1.
Nuts, whole eggs, avocados and olive oil can be added to various salads and dishes – they will serve as a source of healthy fats.
Example menu for the third stage:
- breakfast: slice of whole grain bread with almond butter and berries (e.g. blueberries), 2 egg omelet with vegetables;
- snack: avocado rug or hummus with carrots;
- lunch: salad with tuna, celery, carrots + strawberries;
- snack: a handful of nuts;
- dinner: salmon with sweet potatoes and fresh vegetable salad.
The metabolism booster diet is designed for 4 weeks (each of the three stages is repeated 4 times). To improve the effect, the following physical activity is provided:
- stage 1 – aerobic exercise;
- stage 2 – strength exercises;
- stage 3 – yoga, massages.
Estet-portal.com reminds that each organism is individual, therefore, before following any diets, it is necessary to consult a doctor to determine if this or that nutrition plan will harm you.
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