What affects metabolism and whether there are habits to speed it up: the nutritionist explains

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The topic of speeding up metabolism often accompanies the search for the “perfect” diet and training for weight loss. However, this concept is not only related to weight, but has a much broader meaning: it provides the body with everything necessary to maintain vital activity, physical and mental health, and certainly affects the aesthetic appearance of the body. Britannica interprets metabolism as a set of chemical reactions that take place in every cell of the body, providing energy for life processes and the synthesis of new organic material. Dietitian and nutritionist Olga Polyukhovych explained to “Ukrainian Pravda. Life” which foods speed up metabolism and which eating habits help improve metabolism. What affects metabolism? Metabolism is an extremely complex chemical process in which all types of natural food products participate. All of them are equally important: high-quality proteins: poultry, meat, fish, eggs; healthy cholesterol: egg yolk, butter; polyunsaturated fats: nuts, seeds, unrefined vegetable oils, fatty marine fish such as mackerel, herring, and the popular combination of salmon and avocado; complex carbohydrates that saturate the body with minerals and vitamins: oats, buckwheat, millet, wheat groats, brown rice, quinoa, whole grain bread or pasta; fiber and organic acids found in vegetables, fruits and berries. Photo: belchonock/Depositphotos In addition to food, the speed of metabolism is also influenced by: age and gender, body structure, state of health (intestinal microbiota, hormone balance – endocrine system, monthly cycle in women, state of the adrenal glands), daily routine, physical activity, water regime, presence of stress, unhealthy sleep, etc. In order to improve the metabolism, first of all, it is necessary to identify the cause of its deterioration. This will help to do the doctor. What can worsen the metabolism? Unhealthy food Products that can disrupt metabolism include: canned goods, meat products, semi-finished products, industrial sweets; These products contain high levels of sugar, salt, preservatives and other additives for long-term storage, taste, color, volume, etc. “I am in favor of eating naturally – with as many natural and simple products as possible. When we regularly consume sausages, we think that this is a source of protein. And the protein in sausages is, at best, 15%, but instead they contain a lot of harmful fats, salt and other substances . We don’t feel the impact at once, but over time we notice swelling, cellulite, wrinkles, sagging skin. I understand that it’s quick and convenient. Then choose a good composition or prepare it at home, they can also be frozen,” the expert notes. flour products, bread, pastries, cakes, canned goods containing gluten; Gluten-containing foods can disrupt the intestinal mucosa by producing large amounts of mucus. This can cause chronic inflammatory processes, which contributes to a decrease in immunity and prevents the assimilation of useful substances. Photo: foxalexey/Depositphotos excessive consumption of sugar; It is not only about refined sugar, but also about fruits, dried fruits, honey, homemade jam, natural syrups or sugar substitutes, etc. All these products equally cause imbalance. If you notice nervous excitement, tension, vulnerability, flatulence (abdominal bloating), worse digestion, mood swings or unstable sleep, you should pay attention to the amount of simple carbohydrates in your diet. fried food; Metabolism in the body is adversely affected by carcinogens formed in oil during prolonged heating. alcohol, especially beer; excessive consumption of coffee, especially cappuccino, latte. Read also: Eating according to the rules and without: how not to turn food into an enemy Irregular consumption of products A number of factors affect metabolism in the body. Among them is a deficit or surplus of consumption of any product. “Excessive use of even the most useful or, on the contrary, not using something important, leads to imbalances and disturbances in various body systems. Everything should be in moderation and not neglect the norm,” the nutritionist emphasizes. Meal time In the evening, the body slows down the work of the digestive system, so you should eat dinner 2.5 – 4 hours before bedtime. Preferably no later than 20:00. At the same time, Polyukhovich advises to choose “light” products. “Over time, a late dinner will have a cumulative negative effect – weight gain, violation of the regime (for example, there will be no desire to eat breakfast – and this is a closed circle), sleep disturbance, stool disturbance, fatigue, apathy, etc.,” the expert explains. Meal frequency It is important to observe intervals between meals of at least 2.5 hours, and preferably 3-4 hours. During this time, the stomach will have time to send “hunger” signals. At the same time, if we eat often, then later we stop understanding the feeling of hunger. This leads to systematic overeating or habitual eating. “Everything we eat is not due to hunger, the body is not ready to put it to work, and the intake of excess food becomes ballast that accumulates on the hips or sides,” notes Polyukhovich. Photo: duskbabe/Depositphotos Physical activity and healthy sleep Daily physical activity, full sleep and rest ensure a balanced hormonal background, good mood, lymph movement, high energy level and a healthy feeling of hunger, adds the nutritionist. What eating habits contribute to the acceleration of metabolism? The nutritionist warns: do not try to improve the metabolism by medication without first consulting a doctor. Uncontrolled intake or incompetent selection of any drugs can lead to negative health consequences! It is worth remembering that the key to normal metabolism is a general healthy lifestyle. So, in order to improve the metabolism, it is necessary to: adjust the day and sleep mode: go to bed no later than 11:30 p.m. and sleep at least 7 hours; start the morning with a glass of warm water and recharge (10-15 minutes is enough); organize regular meals 3 times a day and, if necessary, 1 snack; do not eat if there is no feeling of hunger; move more during the day; drink at least 1200 ml of water per day (it is better to calculate your norm and stick to it: about 30 ml of water per 1 kg of body weight); eat a full and varied diet, give preference to simple and natural food. At the same time, Polyukhovich notes that if you want something “special”, sometimes you can afford it. However, it is worth remembering the “golden rule” – 90% of daily food should benefit your body. Read also: Are you full on the holidays? 10 simple ways will help you lose weight without diets Water Another important factor for establishing metabolism is the water balance. Water has a direct effect on the speed and quality of metabolism, because the body is made up of 50-60% water, emphasizes Polyukhovich. On the other hand, consuming insufficient amounts of water slows down the metabolism, causes swelling or thickening of the blood, reduces endurance, attention, and increases fatigue. The nutritionist gave simple tips on how to properly adjust the water balance: if it is difficult to drink plain water, add lemon to it (drink a little warm, but not boiled); you should not drink more than the norm (30 ml per 1 kg of body weight); constant thirst may indicate that you are consuming too much salt. It is not necessary to give it up completely: the daily norm of salt is 3-5 g per day (up to 1 tsp); do not try to drink the daily rate of water in the evening after 18:00, if you have not finished it during the day. This can cause swelling in the morning; do not drink less than 1200 ml of pure water per day. It is necessary to form a habit: 1.5 – 2 glasses before breakfast (400 ml), 2 glasses between breakfast and lunch (500 ml), 1 – 2 glasses between lunch and dinner (300 ml). An example of a menu to speed up metabolism Olga Polyukhovich gave an example of a simple and useful menu for the day: Breakfast Rice with butter and spinach Boiled egg Salad of fresh carrots, beets and dill, dressed with 1 tsp. of linseed oil Kiwi (eat before meals) Snack Coffee A piece of cheese or dark chocolate 85% Lunch Buckwheat porridge with walnut oil Stewed chicken with vegetables Baked apple with cinnamon and nuts Dinner Salad of green Beijing cabbage with 1 teaspoon of oil Fish, baked in foil with lemon and herbs (you can add zest). We will remind you that earlier we wrote about how to eat a balanced diet. Read also: 12 myths about nutrition debunked by science: breakfast, coffee, water, gluten, lactose and our “skinny-full” figure Do diets help to improve metabolism? When it comes to weight, metabolism is important. However, can you change your metabolic rate? According to Harvard Health Publishing, it is possible to change the balance between the calories you consume and the calories you burn during activity. In this case, the weight will “shift”. The nutritionist emphasizes that long-term adherence to diets in order to speed up metabolism is a big mistake, because they slow down the body’s metabolism. “Yes, you will get the first result, but it is for a short period of time,” explains the specialist. Why so? There are several reasons, one of which is too large a calorie deficit (1000-1200 kcal). Calories are units of measurement of energy that the body receives from digesting food. Energy is necessary for life – to breathe, move, sleep, see, think, eat and digest food. For all this, the body spends a certain amount of calories every day. This process is called the physiological basic metabolism, and it is individual for everyone. “And it is very important not to eat less than your FBO for a long time, otherwise the body will start to save energy, slow down the work of the whole body. This is where the “closed circle” hides. A normal deficit is to calculate your minimum norm, multiply by the appropriate coefficient of physical activity and subtract 10-15% from the obtained number, a maximum of 500 kcal. But it is best to create a deficit not only by reducing the diet – also increase physical activity,” the nutritionist explains. Photo: lenetssergey/Depositphotos The second reason why diets often have a short-term effect is the refusal or restriction of the use of certain foods (carbohydrates, fats, sweets, lack of protein). A long-term deficiency of nutrients leads to dysfunctions of the body’s systems, health disorders and further breakdowns, overeating or exhaustion of the body. When choosing a diet, it is important to consider your health. If you have dermatological problems, a high-protein or high-fat diet will make your condition worse; if you have kidney problems, a high-protein diet will lead to an exacerbation, emphasizes Polyukhovich. “Don’t stick to a diet for more than 7 days in a row, then you need to balance your diet for several weeks. Then you can start a diet again. Such a “rolling” can work effectively if you are in good health and do adequate physical activity,” the nutritionist notes. Diana Krechetova, “Ukrainian truth. Life” Cover photo: stokkete/Depositphotos

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