The worst eating habits for your metabolism, say experts
You may slow down your metabolism without even achieving it.
If you are looking for new weight loss goals or try maintaining your current weight, it's important not to forget to treat yourmetabolism. This process is essential for many bodily functions, including the conversion of food into energy calories and burning. If we have fast metabolism, our bodies areBurning calories Even while we sleep! But if our metabolism is slowing, we burn less energy and fewer calories.
We can have a slow metabolism without even realizing it. SomeCommon symptoms of a slower metabolism Include things like hair loss, dry skin, fatigue and weight gain or lose weight. Although it can be frustrating to live with a slower metabolism, there are some eating habits that we can change to help us accelerate our metabolic rate.
We talked with Amy Goodson, MS, RD, CSSD, LD author ofThe Sports Nutrition Playbookand a member of ourCouncil of medical experts, as well as Lauren Harris-Pincus, MS, RDN, founder ofNutritionarringyou.com and author ofAll that everything is easy for pre-diabetes recovery, To get the Scoop on the worst eating habits for your metabolism. Read on their advice and for more advice on a healthy diet,Subscribe to our newsletter!
Do not eat enough protein throughout the day
Get sufficient protein is an important part of the stimulation of our metabolic health. According toNutrition and Metabolism, the consumption of a high protein diet is directly correlated with better global metabolism.
Pincus adds that it's not justHow many proteins we eat, butwhen We eat that that counts. "Most of us consume enough total protein, but we do not divide it correctly between our meals and snacks to maximize our muscle growth and repair," says Pincus.
It recommends to define a specific objective of protein for each meal to make sure that we acquire enough throughout the day. "You will want to go to least 20 to 25 grams of protein (3 to 4 ounces) per meal, especially during breakfast," says Pincus.
RELATED: Ways to eat protein can help you lose weight, to tell dietitians
Skip breakfast
It may be tempting to wake up in the morning andSkip breakfast. Maybe you are super busy and forget to have food with your coffee or you may be trying to cut calories to decide to avoid the first meal of the day. Whatever reason to jump, you may want to reconsider!
"Think about your metabolism as a fire; so that it burns, you have to turn it on," says Goodson "and breakfast does exactly that."
If you are someone who fights for "starting this fire" in the morning, try changing your breakfast routine so you can set up in a balanced meal.
"The goal is to start your fire, metabolism, with a breakfast rich in nutrients of fiber, protein and healthy fat," says Goodson. "This could include things like eggs with vegetables, oatmeal with peanut butter, a Greek yogurt with berries or a breakfast stuffed on an entire grain tortilla with egg, cheese, protein Lean (vegetables are a plus) and one side of fruits. "
here isA major side effect to skip breakfast, a new study indicates.
Get too much from your daily calories at night
This tip is similar to our previous place to not skip breakfast, but it's also important for us to take a look at our other meals throughout the day.
"Our bodies like to eat during daylight hours when we are more active and we need to supply properly," says Pincus. We do not eat food while we sleep, because our body does not need, but what we eat during the day affects our evening hours, which affects our metabolism!
"While the sun goes down, our digestive system slows down to prepare for sleep, then people who jump breakfast, ate little time during the day and consume a large part of their daily calories in the evening work against Natural boriths ", explains Pincus.
In order to balance our metabolism based on our natural circadian rhythm, Pincus suggests eating a nourishing breakfast, a greater lunch and a smaller breakfast.
RELATED: Secret side effects of eating before going to bed, says science
Do not eat enough fiber
Fiber is a crucial component to take care of our metabolic health. According toNutrientsThe fiber not only helps us maintain a healthy metabolism, but it also helps us fight things like type 2 diabetes, cardiovascular disease and even cancer.
The fibers can help our metabolism in two main ways: the process of digestion, and by integrally holding us.
"The fibers can increase the metabolism in requiring more energy to be treated," explains Pincus, "and fruits, vegetables, nuts, beans, seeds and whole grains containing fibers help us keep us fully fed all the day."
Do not have enough calories
Cutting calories can sometimes be an effective way to reach ourWeight loss objectivesBut if we do not consume enough calories throughout the day, it will slow down our metabolism!
"You have to eat calories to burn calories," says Goodson, "and as long as a caloric deficit is needed to lose weight,Consuming too few calories can make your body think that food is rare and slow down its metabolism to compensate. "
Eating too much ultra-transformed food
Your metabolism is affected by the amount of food we eat and when we eat it, but it has also affected the type of food we eat. Many experts recommend limiting our processed food consumption for this reason.
"VeryPackaged food treateds typically digested quickly and lack fibers, which means they do not require much energy for treatment, "says Pincus.
But sometimes we are in an affair and we have to catch a quick snack. If you have to go get the packed food, Pincus suggests searching for "something with fiber-rich ingredients such as whole grains, nuts, seeds, beans, fruits and vegetables when possible".
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