Fat fish, baked poultry or ginger cookies - although they contain a lot of calories - help to speed up metabolism and can be an ally in weight loss! Some dishes successfully replace expensive pharmaceuticals, whose task is to accelerate the metabolism. Learn how to enrich your diet and what type of sport to choose to improve your metabolism.

Considered one of the world's greatest authorities in the field of slimming diets - prof. J. Castell, an American physician, says there are two ways to get rid of excess weight. The first is to limit the amount of calories you get, so you should eat less. The second is based on increasing the amount of calories burned through the use of appropriate medications or increased physical activity.

Most of us try to regain a slim figure by following strict diets. For many people, limiting the amount of food eaten is downright heroic sacrifice. Much less sacrifice on our part requires "turning up"metabolism , so that our body uses more energy. Therefore, it is worth getting to know the possibilities that nature creates inaccelerating metabolism .

How to speed up metabolism? Do sports, but not too intense

The undisputed leader in encouraging our body to burn fat more efficiently is movement. However, anyone who thinks that any physical effort is just as effective in getting rid of excess weight is wrong. Sports medicine has carefully studied what happens in the body during exercise. Specialists know what kind of exercises will make your waist and thighs slimmer and what kind of exercises will make your figure bulky.

For example, it turned out that we lose weight much faster when we put moderate effort into exercise. And that's why doctors say that people who lose weight after a series of squats or arm swings should only be slightly gasping. Let's leave lifting weights or strenuous running to those who want to build muscle mass.

It has also been proven relatively recently that we lose weight faster when the interval between exercises is about 20 hours. In addition, moderate exercise is the best in accelerating blood circulation and stimulating individual cells to work more efficiently. This condition persists after the end of exercise for many morehours.

Interestingly, each additional effort of the body already working at full capacity does not cause a proportional burning of calories. On the contrary, it slows down burning as the body mobilizes to an increased dose of exercise. And one more important tip: moderate-intensity exercise should last at least 20 minutes. This is how long it takes to draw energy, which is needed for additional effort, from the reserves stored in the muscles and the liver. Only after this time, the body reaches for energy resources accumulated in adipose tissues.

Read more: Which exercises will best speed up your weight loss?

Pepper, hot pepper and ginger accelerate metabolism

Spicy spices, especially black pepper - a source of piperine, and chili pepper - a source of capsaicin, can accelerate the metabolism by as much as 10 percent. This is a lot, considering that the average woman leading a quiet lifestyle uses approx. 1800 kcal, the 10 percent. is 180 kcal. What does it mean? If we eat pasta with sauce seasoned with hot pepper and sandwiches smeared with mustard, we can also afford 3 cubes of chocolate or a small wafer.

The Japanese have long known that ginger has the same slimming properties as hot pepper. It is classified as a food that warms up and speeds up the metabolism. Small, shortbread cookies with the addition of ginger are considered the perfect dessert for women who care about their figure. Scientists have isolated one of the ingredients in ginger, gingerol, which accelerates the burning of fat stored in the abdomen and internal organs.

This type of adipose tissue is the most dangerous to our he alth. Therefore, many pharmaceutical laboratories have tried to prepare gingerol. The task turned out to be very difficult, because it works most effectively only when it is accompanied by other substances contained in ginger. Therefore, eating foods richly seasoned with ginger is more effective than swallowing tablets.

Learn more: Natural thermogenics that accelerate fat burning

Garcinia cambogia accelerates metabolism

Garcinia cambogia is a small yellow fruit that is part of the curry spice that is used abundantly in Indian cuisine. Scientists have found that one of the components of this plant, hydroxycitric acid (HCA), is extremely effective in combating excess body fat. It acts as an inhibitor of lipogenesis, which in an unusual way increases the metabolism and acts on the hunger center in the brain, reducing the appetite. HCA is an ingredient in many supportive supplementsslimming.

Read more: Garcinia cambogia - slimming properties of HCA supplements

To speed up your metabolism, eat foods rich in omega fatty acids

In the 1960s, a scandal broke out at a congress of bariatricians, nutritionists and cardiologists devoted to slimming diets. Its protagonist was a cardiologist who presented the results of his research on the effects of fat on he alth. He argued that certain types of fats, such as those contained in fish, not only serve the bloodstream, but also accelerate the burning of body fat. His speech provoked outrage; Until then, it was believed that any type of fat eaten in excess is harmful to he alth and figure.

Meanwhile, the research carried out on a group of 100 students revealed that this view was incorrect. It has been proven quite simply. All young people got the same amount of calories a day, but half of them ate fatty fish, the rest - fatty meats. After 3 months of such a diet, the first group lost about 1 kg, while the second group, fed on meat, gained 2 kg. After taking a closer look at the components of the diet, it was possible to determine what accelerates fat burning.

These are omega fatty acids. It has been many years since this reunion, before nutritionists and doctors around the world recognized that the fats contained in cold sea fish (wild salmon, halibut, tuna, sardine, herring) and some plants (flaxseed, avocado) stimulate enzymes that break down fat deposits. in subcutaneous tissues, as well as in blood vessels. This special type of fat called omega-3, -6 and -9 also works on the nervous system, skin and hair. Therefore, by eating fish or avocado salads, we can regain a shapely figure, delay the formation of wrinkles and strengthen the hair.

Read more: How do omega-3, -6, -9 fatty acids work and what are their best sources?

Protein improves metabolism

A properly composed diet cannot lack lean meat and dairy products. Nutritionists believe that the increased amount of protein in the daily menu can act as a spark - ignite the metabolism to the highest temperatures. All because of hormones. Protein increases the production of growth hormone, which increases the body's energy needs by up to 15 percent. So it would seem that this is very good news for lovers of baked chicken and ham. Unfortunately, the protein diet has many disadvantages. It causes acidification of the body and does not fully cover the body's needs for vitamins and microelements. It also causes problems with bowel movements. Therefore, a diet with an increased amountproteins can be used for a maximum of a month. Nutritionists, however, advise a less drastic protein-vegetable diet, which, although to a lesser extent "boosts" the metabolism, but it can be used for longer without harm to he alth. Overall, after a few months of eating large amounts of lean meat and vegetables every day, you will lose more weight than after a month of risky high-protein diet.

Read more: High-protein diet, or how to lose weight by eating protein [7-day menu]

Do you want to speed up your metabolism? Take care of the right dose of vitamin B6 and iodine

Our grandmothers, who lived in the Vilnius region a few weeks before the carnival, were drinking kvass every day. After such a tasty treatment, they were slimmer by a few kilograms and proudly flaunted a slender boot at large balls and ordinary dances. What made kvass an effective slimming agent? The culprit is the two main ingredients of this drink - yeast and wholemeal bread. They are one of the richest sources of vitamin B6 (pyridoxine). It is she who has the unusual property of activating energy locked in fat cells. It is also an important component of coenzymes involved in the transformation of proteins, amino acids and fats. It is also important that the kvass was saturated with gas that filled the stomach when drunk, suppressing the appetite. Today nobody prepares filling kvass. However, we can use the slimming effect of vitamin B6. It is found in avocados, bran, soybeans, and wholemeal flour.

Read more: What does vitamin B6 (pyridoxine) do?

Iodine is an essential element for the synthesis of thyroxine, a hormone produced by the thyroid gland. When there is not enough of it, metabolism visibly slows down. Even small (within the normal limits) fluctuations in the amount of thyroxine secreted may cause serious problems with maintaining a proper weight. Anyone who loses a few kilograms during a vacation at the seaside, where there is iodine in the air, may belong to the group of people with hypothyroidism. Eating foods rich in iodine (watercress, sea fish, dried algae) every day may help.

Drinking cold mineral water improves metabolism

Cold mineral water is the secret weapon of people struggling with overweight. Water accelerates the metabolism. It should be cold. The lower its temperature, the more energy the body will use to heat it up to our body temperature.

  • Drinking water before a meal helps you lose weight!
  • Green smoothies: smoothie recipes with spirulina and green leaves
This will be useful to you

What to eat and in what amounts to speed up metabolism?

  • Spices : hot mustard, all types of hot peppers, horseradish, pepper, fresh and dried ginger. Enjoy the curry mix too. Sprinkle it with sauces and stewed vegetables.
  • Fish : the optimal amount is 150 g of fish fillets eaten every 2-3 days. But don't overdo it: eating huge portions of herring in olive oil will make you gain weight, even though you are getting enough of the beneficial omega-3s.
  • Protein : you need to eat about 1.5 g of protein per day for every kilogram of body weight. In practice, this means that a woman weighing 70 kg should eat 40 grams of lean meat daily (e.g. chicken breasts, but without skin), plus about 80 grams of various vegetables (without potatoes) and 50 grams of fruit. After such a menu, you can expect a significant weight loss, greater than the amount of calories eaten would indicate.
  • Vitamin B6 : the body needs about 2 mg a day, so eat 250 g of salmon or 2 cups of boiled soybeans. A minimum of 3 mg is needed for a vitamin to act as an ignition for fat burning. That is why it is sometimes worth - in addition to eating foods rich in vitamin B6 - to ingest its synthetic equivalent.
  • Iodized s alt : use iodized s alt, and on days when you don't eat sea fish, add a tablespoon of chopped watercress or dried algae to soups and salads.
  • Water : Drink at least 3 glasses of water chilled with ice cubes each day. Drink it between meals - when your stomach is empty.

How to speed up your metabolism - a sample recipe menu

Breakfast: 200 kcal

HELLO SANDWICH: ● a slice of brown bread (without butter) ● 50 g of smoked salmon ● a tablespoon of mustard ● a tablespoon of grated ginger ● a few slices of cucumber

Brush the bread with mustard, arrange the salmon slices, cover with ginger and cucumber.

Second breakfast: 100 kcal

DIP WITH AVOCADO: ● 1/2 avocado ● juice from 1/2 lemon ● 1/2 tomato ● small onion ● tablespoon of chopped dill ● 1/4 root celery ● s alt, pepper

Mash the avocado flesh with a fork, add the tomato and onion, chopped into small cubes, sprinkle with dill and lemon juice. Stir and season to taste. Cut the celery into very thin slices and divide into triangles. Put the dip into a bowl, put the celery next to it. Eat pieces of celery dipped in the dip.

Lunch: 120 kcal - vegetables, 200 kcal - chicken breast

VEGETABLES IN CURRY SAUCE: ● tomato ● onion ● 3 mushrooms ● 1/2 cup of broccoli florets ● 1/2 red pepper ● tablespoon of curry ● 1/2 cup of yogurt ● tablespoon of olive oil● s alt, pepper

Finely chop the onion, cook the broccoli for 8-10 minutes. Cut the tomatoes and peppers into equal pieces. Cook the onion in olive oil, add the curry and other vegetables, stew for 2 minutes, add the yoghurt and season to taste.

SPICY CHICKEN BREAST: ● 100 g of chicken breast ● 1/2 tablespoon of olive oil ● 2 tablespoons of bran ● tablespoon of grated horseradish ● a small cup of thick yogurt ● a tablespoon of lemon juice ● s alt, pepper

Mix yogurt with lemon juice and horseradish. Divide the meat into small pieces, season with s alt and pepper, put in the yoghurt and set aside for 20 minutes. Brush the roasting pan with olive oil. Dip the pieces of meat in the bran and place them in the prepared dish. Bake for 25 minutes, until the meat is covered with an appetizing golden crust.

Tea: 200 kcal

HERRY CAPS: ● herring fillet ● a large pinch of cayenne pepper ● tomato ● cucumber ● a slice of dark bread

Sprinkle the soaked herring fillet generously with pepper, divide by 4 rings. Toast a slice of bread browned, divide it into 4 parts. Slice the vegetables. Put slices of tomato, fish bells, slices of cucumber on the bread. Put it together with a toothpick.

Dinner: 200 kcal

GRANNY CAKES: ● egg ● 2 tablespoons of flour ● 1-2 grams of yeast ● teaspoon of olive oil ● cream and fruit to garnish ● s alt

Grind the yeast with a little water. Beat the egg with the flour, add enough water to get the consistency of thick cream, pour in the yeast leaven, add a pinch of s alt. Set aside in a warm place for a few minutes. Put portions of the dough on a frying pan with hot oil and fry the pancakes, covered. Serve, for example, topped with a little cream and sprinkled with fruit. Note: the original recipe has an exceptionally high amount of yeast (10 grams), as it is the richest source of vitamin B6. The pancakes will rise nicely when you add even 1 g of yeast.

Important

In the daily menu of people who are struggling with overweight, there should be two products:

  • avocado, as it contains two metabolic boosters (omega-3 fatty acids and vitamin B6)
  • salmon with four of them (omega-3 fatty acids, vitamin B6, iodine, protein)
Also check:
  • Ideal Weight - Calculator
  • BMI calculator - formula for correct BMI
  • The energy value of the product. How to calculate the caloric value of a meal?
  • Glycemic index (IG) - table

"Zdrowie" monthly

Category:

Slimming