Many of us first come across the concept of metabolism only when they have an urgent need to quickly and easily lose weight. It certainly makes sense. But, did you know that not only the rate of weight loss, but also the quality of our life depends on metabolism.
Metabolism and its role in human life
Translated from Greek, the word “metabolism“Means”change or transformation“. He himself is a set of processes that are responsible for the transformation of nutrients from food into energy. Thus, it is thanks to metabolism that all organs and systems in the human body function successfully, and at the same time it self-cleans and heals itself.
In addition, metabolism directly affects the function of bowel emptying, as well as the rate of absorption of nutrients. This allows us to conclude that not only the rate of weight loss, but also human immunity depends on metabolism.
Factors affecting metabolic rate
According to nutritionists, the main factors affecting metabolic rate are:
- 1 food, more precisely food foods that have a direct effect on metabolism;
- 2 hydration, or saturation of the body with fluid;
- 3 physical activity.
Interestingly, the time you reduce your calorie intake or avoid fatty foods in order to lose weight, you are impairing your metabolism. Moreover, a thrifty organism in such periods costs less calories and fats and often begins to accumulate additional “reserves”.
As a result, a person feels tired and angry from a lack of nutrients, and the extra pounds do not go away. This is why nutritionists advise focusing on exercise, rather than diet, during periods of weight loss. Moreover, to speed up metabolism, carbohydrates, proteins, fats and minerals are required.
By the way, it is precisely because of metabolism that a person quitting smoking can begin to rapidly gain weight. This is explained by the fact that nicotine, getting into the body, speeds up metabolism. If it stops flowing, this process slows down. Therefore, doctors advise during such periods to stimulate your metabolism in harmless ways, in particular, by changing your own diet, adhering to the water regime and performing regular exercise.
Fruit and metabolism
Perhaps one of the easiest and most enjoyable ways to boost your metabolism is by introducing enough fruits and berries into your diet. They saturate the body with vitamins and minerals, which play an essential role in the process of its functioning and not only.
It turns out that some nutritionists conditionally divided all fruits and berries into several groups according to the degree of influence on metabolism. Thus, the following were highlighted:
- Fruit high in vitamin C… This vitamin affects the level of the hormone leptin in the body, which in turn helps regulate appetite and metabolic processes. This group includes: citrus fruits, mangoes, kiwi, blueberries, strawberries, avocados, tomatoes.
- Fruit with a high water content – melons, watermelons, cucumbers, etc. They saturate the body with fluid on which metabolism depends.
- Any other fruitthat you can find. Bright and colorful, they all contain carotenoids and flavonoids, and, together with the hormone leptin, help to speed up the metabolism.
Top 16 foods to improve metabolism
Oatmeal is the perfect hearty breakfast. With a huge amount of fiber in its composition, it helps to improve bowel function and speed up metabolism.
Green apples. An excellent snack option with a huge amount of vitamins, minerals and fiber.
Almond. A source of healthy fats that can help speed up your metabolism when consumed in moderation.
Green tea. An excellent drink with a high content of flavanoids and catechins. It is the latter that help the body fight many diseases, including cancer. They also have a positive effect on the functioning of the nervous system. In addition, it contains caffeine, which speeds up the metabolism.
Spices such as cinnamon, curry, black pepper, mustard seeds, ginger, and cayenne pepper. By adding them to main meals, you speed up your metabolism in half. In addition, spices regulate blood sugar levels, reduce appetite and detoxify the body.
Spinach. The huge amount of vitamin B contained in it has a positive effect on the condition of muscle tissue. According to scientists, the metabolic rate also depends on it.
Lemon. Nutritionists advise adding lemon slices to drinking water. This will enrich the body with vitamin C and improve the functioning of the gastrointestinal tract.
Cucumber. Providing a source of water, vitamins, minerals and fiber, it helps hydrate the body and speeds up metabolism.
All types of cabbage. It contains vitamins B, C, fiber and calcium, on the availability of which metabolism and immunity depend.
Legumes. They help to improve the functioning of the gastrointestinal tract and speed up metabolism.
Coffee is a drink with a high caffeine content that can significantly improve metabolism. Meanwhile, it has a negative effect on the liver and promotes the elimination of fluid from the body. To avoid negative consequences, nutritionists recommend drinking 3 additional cups of water for each cup of coffee.
Lean meat. A turkey, chicken, or rabbit will do. It is a source of proteins and fats that improve the health of muscle tissue, which in turn affects metabolic rate. Nutritionists advise to cook meat with vegetables and spices to achieve greater effect.
Low-fat yogurt is a source of protein, calcium and probiotics that can help improve gastrointestinal function and metabolic rate.
Fish. It contains a huge amount of protein, which has a huge impact on metabolism. As well as omega-3 polyunsaturated fatty acids, which contribute to the production of leptin.
Water is a drink that prevents dehydration and thus improves metabolism.
Grapefruit. It contains thiamine, which speeds up the metabolism.
How else can you speed up your metabolism?
Among other things, genetics, gender, age, and even the season of the year affect metabolism. According to nutritional specialist Lisa Kon, the body adjusts all the time – for a certain season, diet, lifestyle, etc. For example, “when winter comes, it needs more energy to keep warm. This means that metabolism increases during this period. “
Why then do we gain weight in winter anyway, you ask? According to Lisa, at this time we simply become less active, spend more time indoors, in warmth and do not give the body the slightest chance to spend the accumulated calories.
In addition, metabolism directly depends on whether a person eats breakfast in the morning. This is explained by the fact that the body of a modern man is arranged in the same way as the body of a caveman, for whom the absence of breakfast meant the absence of food throughout the day. This means the need to accumulate “reserves” with each subsequent meal. Although times have changed, his habits have remained the same.