Diet Eat Stop Eat: Lose Weight Without Effort!

Swapping laps of the relationship between diet and the metablismo can be the key to success in the process of weight loss. Come learn about everything in our article!

Diet Eat Stop Eat Lose Weight Without Effort

The theme of “metabolism” is the order of the day, being very frequent its application to justify the weight gain.

Expressions such as “my metabolism is slow, so I have more easy to get fat” are often heard.

In fact, these expressions intend to reflect the relationship between diet and metabolism is pretty close, or is, your metabolism adapts to food restriction induced by the diet, leading to a stagnation or increase of weight.

As such, restrictive diets, and do not see this effort reflected in the balance, it is a common problem among those who want to lose weight, because the metabolism is working very slowly.

BUT WHAT IS METABOLISM?

Metabolism is something personal and not transferable, such as an identity card.

Explaining in a simple, metabolism is a set of chemical reactions that occur in the body to transform the energy obtained through food and to use it in order to survive.

To maintain the vital functions, such as respiration and heart rate at rest, the body needs a certain amount of energy. This energy expenditure corresponds to the basal metabolic rate or basal metabolism.

There are many factors that can influence the basal metabolic rate, including body composition (the more lean mass, the higher the basal metabolic rate), age, sex, hormonal status, among others.

In addition, in addition to the basal metabolism, it is still necessary to account for the energy spent through the practice of physical exercise.

For example, intense physical activity requires a supply of higher energy and, therefore, the metabolism will stay more active and burn more calories to achieve this.

On the contrary, if you deprive your body of food by following restrictive diets repeatedly, the brain orders the reduction of the metabolic activity so that you burn less calories, and for that the glucose from food to be stored as fat, as a strategy of prevention of future deficiencies.

This is, therefore, the basis of the relationship between diet and metabolism and the reason why, in the long term, diets low in calories are not effective and produce the well-known yo-yo effect: in addition to recovering the weight lost still gain some more pounds, because of this decrease in the rate of metabolism.

Another important factor that influences the functioning of the metabolism is muscle mass. People who have more muscle mass have more ease in burning calories because the muscle mass is a tissue metabolically more active than fat mass.

BUT WHAT IS THE EXPLANATION FOR THIS RELATIONSHIP BETWEEN DIET AND METABOLISM?

When decreases the energy intake, after some time, the body adapts to this restriction, requiring less energy for their vital functions and by decreasing the metabolism, as already referred to.

In fact, the weight loss and energy restriction trigger a series of adaptations homeostáticas, which culminate in the reduction of the basal metabolic rate and increased food intake.

This metabolic adaptation is based on three fundamental pillars:

  1. Adaptation hormone;
  2. Changes in energy expenditure;
  3. The increased efficiency of mitochondrial.

Starting with the adaptation of the hormonal, there are some hormones that play an important role in the regulation of body composition, food intake and energy expenditure, including the thyroid hormone, leptin, insulin, ghrelin, testosterone, and cortisol.

The adaptation hormone to feed restriction involves the decrease of thyroid hormone (especially T3), leptin, insulin and testosterone, and the concomitant increase of ghrelin and cortisol.

In an integrated manner, these changes promote the increase of appetite, decrease in basal metabolic rate and hinder the maintenance of lean muscle mass. In addition, and according to some studies, these hormonal changes persist over time, even after the energy restriction have finished.

In addition to the response, endocrine another link between diet and metabolism is the decrease of lean muscle mass. The weight loss results, invariably, in a loss of muscle mass, a fabric metabolically very active.

In this way, and even at that the fat mass will also decrease, is a decrease of the basal metabolic rate.

WEIGHT LOSS SUCCESS

Thus, in order for slimming to be long lasting, calorie restriction should be well calculated and never less than the value of your basal metabolism.

This is because, in addition to what has already been mentioned, the diets of very low amount of energy, undertake the intake of vitamins and minerals important for the proper functioning of the metabolism, leading to a stagnation of weight.

Therefore, the slower and balanced is the weight loss, the more assurance you have of successful maintenance of that weight loss.

Another aspect crucial it is to not skip meals. If you do this, the body will understand that there is deprivation of food and the relationship between diet and metabolism comes again on the top.

As a result, and to compensate for the lack of energy, the body will store fat to ensure reserves for the future instead of the burn.

That said, and despite the fact that the metabolism to be influenced by genetics, it is known that a balanced diet with the proper ratios of food and well-distributed throughout the day, together with the practice of physical activity, is a major factor to speed up the metabolism.

And once that calories are not all the same and the different macronutrients has impacts metabolic distinct (for example, protein requires an energy expenditure higher for their digestion and absorption and does not accumulate in the body in the form of fat), it is important to well define the contribution of each to the value of the total energy.

Therefore, to overcome the metabolic adaptation, invest in foods and dietary habits that accelerate the metabolism, such as those listed below, to practice physical exercise regularly, and do a cheat meal once in a while!

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