Each of us has a few happy friends who can eat whatever they want, even pizza and second-hand chocolate cakes, as if they never had an ounce. And they don’t even exercise. Argh!
Few of the lucky ones were born with a higher basal metabolic rate (BMR) than others. Your BMR is also known as your to relax Metabolic rate is the energy required by your body to pump blood to your heart, to breathe, to maintain muscle-like tissues, and to regulate temperature. BMR accounts for 60-70% of your energy costs. However, there are two other parts to the picture of metabolism: called daily physical exercise or exercise. activity thermogenesisthe and thermal effect The food (TEF), that is, the calories used to digest food and convert it into energy.
Studies published in 2021 show that our BMR remains relatively consistent between the ages of 20 and 60, and then begins to slow as we age. So you can’t do much to change your BMR (but building muscle through strength training helps because muscle mass burns more calories than fat).
Even if our BMR is stable, you will be Depending on the type of food you eat, it temporarily affects the thermal effect of your food metabolism, because some foods require more calories to be converted into energy than other foods. For example, protein-rich foods have a high heat effect, meaning that your body needs to work harder to digest them and stimulate your metabolism. At the same time, there are foods that do not turn on the stove and can damage your metabolism. And those worst foods are simple fiber-free sugars like white bread if you want a high-speed metabolism.
How foods rich in simple sugars affect your metabolism
The best foods to speed up your metabolism are those that take a long time to digest and satisfy you, and the worst foods for your metabolism are those that quickly turn into glucose.
The tool you use to measure how long it takes for a carbohydrate-rich food to be digested and converted to glucose is called a glycemic index. Digesting foods with a high glycemic index takes less time, so it raises your blood glucose levels quickly.
These simple carbohydrates, such as candies, fizzy drinks and sweet desserts, give your body energy quickly because they break down quickly, but then, right away, you become lethargic and hungry. High GI foods are associated with weight gain so they can stimulate the stomach and overeat. However, complex carbohydrates like grains that are low in GI contribute to weight loss because they take longer to digest and require more calories.
2010 study in the journal Food and nutrition research This difference was demonstrated by measuring post-meal energy expenditure within six hours of eating a processed meal (a sandwich made from white bread cheese) or a “whole meal” sandwich made with cheddar cheese for whole grain bread.
Comparing the measurements from the two foods, the researchers found that subjects consumed significantly more energy to digest a whole food sandwich than a processed sandwich, and concluded that processed ingredients, especially white flour, reduced metabolism by 50%. Another study, this American Journal of Clinical Nutrition A sample of 191 Danish women found that a diet with a high glycemic index contributed to overeating, weight gain and body fat, and an increase in waist circumference.
White bread is especially bad for your metabolism
“White flour destroys all the healthy parts of wheat, fiber and nutrients,” says a registered nutritionist. Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Group. Eliminating fiber helps make white bread easier and faster to digest, so your metabolism runs at a higher rate and doesn’t burn more calories to break it down, he says.
So, if you want to speed up your metabolism, the worst foods to eat are simple sugar-free foods with no fiber. White bread can be a poster of foods that slow down the metabolism and have a glycemic index of about 75, because we Americans eat it a lot. Foods are rated on a scale of 0 to 100 on the GI, with 100 points of pure glucose. Some cold cereals are higher on the scale than about 81 white breads. Other high GI, metabolic products include granola, white rice, spaghetti, cookies, cakes, confectionery, baking soda, everything that is refined and highly processed.
It is difficult to increase your metabolic rate at rest, but in the short term you can increase your fuel metabolism by getting more exercise, especially high-intensity forces for short distances.
An even easier way is to avoid the worst foods for your metabolism and choose the best protein-rich foods (lean meat, fish and Greek yogurt) and fiber, such as beans and vegetables, fruits and whole grains.
Fiber with this 17 delicious recipe that includes a simple can of beans.
Jeff Tsatari, “It’s not, eat it!” The author of the magazine, Galvanized Media is responsible for editing books and magazines and advising students through the Zinkzenko New Media Center at the University of Moravia in Bethlehem. Read more