Have you noticed that many friends can eat any food and did not get fat, while you pace yourself diets and can not lose weight.Let's see how to speed up the body's metabolism by eating the right foods and healthy dishes.Learn the rules of home cooking to improve metabolism, you can from this article.
content of the article:
- general rules of good nutrition
- role of vitamins in metabolism
- products, accelerate metabolism
- important substances in the diet
Every woman wants to be beautiful and slim.But most of the girls are desperate to lose weight and do not even know what an important part in losing weight plays metabolism.Metabolism - a basic property of a living organism consisting of a variety of processes that are divided into 2 groups: processes of assimilation and dissimilation .
General Rules Power to speed up metabolism - for health and harmony
- Rule №1
restore metabolic processes in the body can, abandoning diets .For the normal life of the human body should be fully fed.Exhausting your body slimmer you push your body to extreme measures to protect themselves.To survive, the body begins to accumulate fat.So, give up the diets on the acceleration of metabolism.
- Rule №2
To speed up your metabolism, you will come to the aid split meals .Nutritionists say that the need to speed up the metabolic processes have often, but small portions.By increasing the amount of food, you reduce its amount.So the stomach to digest food, and does not stretch.The norm is for the stomach the food, the amount of which does not exceed 200 - 250 grams.
- Rule №3
To speed up metabolism need to exercise .Metabolism depends on the amount of muscles - the larger muscle, the metabolism is faster.Try to live an active life, do not be lazy and play sports.You can enroll in the gym every morning jog or swim in the pool.
- Rule №4
to speed up the metabolism, eat more protein foods .For the breakdown of proteins, the body must be 2 times more calories.Eating protein foods, you will take the work of the body, and thus speed up the metabolism.Protein is useful to add to the dinner.Foods that contain protein: chicken, eggs, fish, meat and cheese.
- Rule №5
to speed up the metabolism, you need to drink plenty of clean water .Metabolic processes are in water, so water intake promotes weight loss and speed up metabolism.Water helps rid the body of waste and toxins, normalize digestion.Insufficient water intake triggers the body's accumulation of toxins.
Drink at least 2 liters of pure water a day.For maximum results, water should be drunk chilled.Well accelerates metabolism green tea without sugar.Black coffee is also speeding up the metabolism.
- Rule №6
to speed up the metabolism, need to sleep well .You must sleep at least 8 hours a day to the metabolic processes proceeded normally.The fact that no man is slept in exhaustion and stress.Do not rested for the night, the body will begin to look for energy in products, accumulating a fat and calories.
- Rule №7
To speed up metabolism necessary to use more spices : ginger - to speed up the metabolic processes, cinnamon and pepper.Spices contribute to the rapid digestion of food.Just do not overdo it with spices, or you can earn gastritis or gastric ulcer.Limit consumption of sugar.It contributes to the preservation of body fat.
- Rule №8
To speed up the metabolic processes in the body, should be taken douches (hot, cold).Alternating hot and cold stimulates the metabolism.By the way, bath and sauna is also a beneficial effect on metabolic processes in the body.Heat increases cellular activity, providing the skin free breathing and excretion of toxins from the body.
- Rule №9
Try not to be nervous .Stress releases fatty acids that are redistributed through the bloodstream and deposited in the folds of fat.
- Rule №10
If you want to speed up the metabolism, reduce drinking .Alcohol slows the metabolism.If you believe the studies, alcohol intake with fatty food stimulates the body to burn less fat and delay reserve.
role of vitamins in metabolism - what vitamins help to lose weight
Vitamins play an important role in speeding up the metabolism. With a lack of any vitamin activity of the enzyme is reduced .Reactions are slowed down or completely stopped.Because of this, it violated the metabolic processes and develop obesity.See the table - what vitamins lacking in the body?
to have happened, the body is necessary to enrich the necessary vitamins :
- Vitamin C - is part of many enzymes.It induces the synthesis of proteins and antibodies.Vitamin prevents unwanted oxidation of the membrane.In the absence of vitamin deficiency disease develops in the body and slows the metabolism.Vitamin C in large quantities contained in the dog-rose, black currant, lemon, pickled cabbage.For the normal life of the body needs 100 mg of vitamin daily.
- B vitamins - there are about 15 vitamins.Vitamin B1 participates in the oxidative enzymes.If the body will not have enough of this vitamin, in muscle and nerve tissues begin accumulation of toxic compounds.Vitamin B1 is contained in cereals, black and white bread, buckwheat, oatmeal and green peas.
- Vitamin B2 is found in many enzymes that affect the state of the epithelium of the alimentary canal.This vitamin is essential for redox reactions affecting the function of the intestinal mucosa.If the body is deficient in vitamin B2 appears anemia and decrease the metabolism.This vitamin is found in dairy products, eggs, liver, kidney, and buckwheat.
- Vitamin B12 forms enzymes responsible for the formation of blood cells in the bone marrow.Until that time did not know about the existence of the vitamin had no effective ways to treat anemia.Vitamin B12 metabolism.It is found in animal products (liver, egg yolks), and dairy products.
- Vitamin A is essential for normal growth of the epithelium in the body.He also participates in the work of enzymes.If the body lacks this vitamin, reduced vision in the twilight, reduced resistance of epithelial tissues to irritants.Vitami A beneficial effect on the acceleration of metabolism.It is found in cheese, butter and liver.In plants, no vitamin A, but there carotene (a substance that can synthesize this vitamin).
- Vitamin D necessary for normal bone development.With a lack of this vitamin can develop rickets and obesity.Large amounts of vitamin D found in fish oils, egg albumen, and liver.
- Vitamin E is needed for the normal functioning of the reproductive organs.Vitamin is involved in the growth and metabolism acceleration.Vitamin E is contained in large amounts in egg yolk, fish oil, and liver.
What foods speed up metabolism - constitutes a healthy diet
To speed up the metabolism, you need to pay attention to certain foods, and of which shall consist your healthy diet:
- Lean meat, fish and chicken - these are the main suppliers of proteins in the body, due to which speeds up metabolism.
- Spices - effectively accelerate metabolism.Eating hot peppers, you speed up the metabolic rate by 2 times.
- Citrus - stimulate metabolism.Eat tangerines, oranges, grapefruit, lemon, to speed up the metabolism.
- Whole grains. They contain fiber, for the processing of which, the body needs a lot of effort.The organism spends its processing a lot of calories by speeding up the metabolism.
- Water is a necessary element for the processing of hazardous substances and calorie burning.Just do not drink a lot of juices and canned sodas - they are in this case not an assistant.
- Green tea speeds up your metabolism.To activate the normal processes should drink 4 cups of green tea daily.
- Nuts contain large amounts of protein, fats and minerals.Nuts help to quickly saturate the body and deal with hunger.Just do not get carried away with this product, becausenuts are high in calories.
important substances in your daily diet to speed up metabolism
To speed up your metabolism, your diet should be the important matter of which must include the following:
His assimilation of the body spends a lot of calories, time and energy.This promotes faster metabolism.
It is recommended to use together with carbohydrates.Cellulose + slowly digestible carbohydrates and maintain the level of insulin in the blood.If the level of insulin in the blood starts to gallop, the body begins to accumulate strategic reserves of fat.If the level of insulin in the normal rate of metabolism is increased by 10 - 20%.
- Vegetarian dishes.
known that vegetarians can boast a fast metabolism.Include in your diet 80% plant foods, you can significantly speed up the metabolism and lose weight.
- Omega-3 fatty acids
Omega-3 fatty acids regulate leptin levels in the body.This substance is responsible for the metabolic rate and a decision - to burn fat or to accumulate it.Omega-3 fatty acids are found in large amounts in fatty fish, beans, Chinese cabbage, walnuts, and flaxseed oil.
- Folic acid
Folic acid speeds up the metabolism, strengthens the immune system and cleanses the body of harmful substances.It is found in carrots, eggs, liver, legumes, leaf vegetables, yeast, and oranges.
Chromium Chromium helps burn fat and carbohydrates, regulates the flow of sugar in the blood.The main source of chromium - is vegetables, grains, beans and meal.
Calcium Calcium is also speeds up metabolism.According to research by British scientists, people who are overweight, who consumed up to 1,300 mg of calcium a day, lose weight 2 times faster.Calcium is found in cottage cheese, egg yolk, soy, milk and cheese.
Iodine Iodine activates the thyroid gland and accelerate metabolism.Iodine can draw from the seafood, seaweed and apple seeds.
Follow the tips, and you can speed up the metabolism , parallel lose weight !