You must have heard of ketogenic diet, low-carbon diet, carbon cycle, intermittent fasting and other diets, but all of the above methods have certain food selection restrictions. If you really can't resist food, you can try the "metabolic diet"!
Metabolic diet originated from a veterinarian. He raised a horse through diet control and turned him into a thin racehorse or a fat horse meat. This diet control has changed biological individuals and been applied to people after research.
What is metabolism?
The exchange of matter and energy between organisms and the external environment, as well as the transformation process of matter and energy inside organisms, is simply a process that people carry out in order to maintain normal life functions. These are the responsibilities of muscle tissue. If you provide good nutrition to muscle tissue, it will improve the energy supply and metabolism of this muscle. Simply put, it is to eat more nutritious prototype food.
Metabolism includes:
■ Basal metabolism accounts for about 70% ■ Activity accounts for about 20% ■ Feeding and thermogenesis accounts for about 10%.
Metabolic diet
1. basal metabolic rate
Basal metabolic rate (BMR) is the heat needed to maintain the whole operation of living things, such as respiration, heartbeat and body temperature. These are the most basic calories needed to sustain life. These are the responsibilities of muscle tissue. If you provide good nutrition to muscle tissue, it will improve the energy supply and metabolism of this muscle. Simply put, it is to eat more nutritious prototype food.
Lifting scheme
■ Choose foods with high nutritional value and use whole grains instead of white rice. ■ Reduce exquisite food and replace exquisite bread or cake with whole wheat toast. ■ The balanced combination of rice, vegetables and meat has replaced the single combination of spaghetti and fried noodles.
2. Activities
The amount of activity includes general activities (such as walking and climbing stairs). Physical activities consume less calories per hour, but because they can last for a long time, the accumulated calories can not be underestimated.
Lifting scheme
■ Walking is the preferred mode of transportation. ■ Simple design exercises are set before and after daily life (for example, doing 10 squats before going out to put on shoes). ■ Develop a fixed cleaning habit. ■ Take the stairs instead of the elevator.
3. Feeding will produce thermal effect.
Refers to the energy consumed by food in the process of digestion and absorption, while the finer food consumes less calories. On the contrary, the rougher food requires organs to spend more time and calories to consume, thus increasing consumption.
Lifting scheme
■ If you eat more protein and protein, the digestion process will be more complicated, and then the heat production effect will be improved. ■ Eat more prototype foods and avoid processed foods and exquisite foods.
In addition to the above three, there are three key factors affecting metabolism: ■ Genes determine the innate metabolic rate (secretion of thyroxine). ■ With the increase of age, metabolism decreases (muscle mass decreases). ■ Lifestyle, exercise, sleep and diet.
How to implement it?
Metabolic diet advocates prototype food, regulates metabolism by eating, and is divided into three stages with a cycle of seven days a week. The feeding principles of the three stages are high carbon, low protein, low fat, high eggs, low fat, high fat and low carbon.
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The first stage is high carbon, low egg and low fat (Monday and Tuesday)
■ Diet focus: eat a lot of carbohydrates and fruits.
■ Dietary purpose: Relieve stress.
A large amount of carbohydrate intake is to relieve stress and make people feel happy, so the adrenal gland is mainly responsible for metabolism and promotes the metabolism of protein, carbohydrate and fat, while the adrenal gland is tense and the metabolic system feels tired.
The second stage is high egg, low carbon and low fat (Wednesday and Thursday)
■ Diet Focus: Eat a lot of protein and vegetables.
■ Dietary purpose: exercise muscles.
In the second stage, protein consumed more, kept carbohydrates and fats as low as possible, and gave priority to oil-free cooking. This stage is mainly to practice muscles.
The third stage is high-fat and medium-carbon eggs (Friday, Saturday and Sunday)
■ Diet focus: moderate carbon eggs+healthy fat.
■ Diet purpose: Start burning.
After the first and second stages of low fat, the body did not consume fat, but began to consume the fat originally in the body, and the body's demand for fat increased.
In the third stage, healthy fat is ingested, but the body will continue to burn body fat and ingested fat. At this time, the gallbladder will begin to release a large number of lipolytic enzymes to accelerate metabolism. At this stage, you need to drink plenty of water to eliminate toxins.
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Matters needing attention
■ Eat five times a day at intervals of 3? 4 hours, an execution must be more than 28 days. (For example, eat within 30 minutes after getting up, with breakfast at 08: 30–09: 00/snacks1:000/lunch 13:300/ snacks 16:300/ dinner/kloc-0.
■ Drink enough water with a weight of 30cc every day (for example, 60kg x 30cc = 1800cc).
■ Exercise at least three times a week (at least two resistance trainings and 1 aerobic).
■ Do not eat dairy products, caffeine, wine, processed foods and other mineral foods (which will burden the liver and affect metabolism).
Metabolic diet can increase the frequency of eating, thus improving the thermogenic effect of eating, improving basal metabolism, stabilizing blood sugar and increasing satiety (and it is unlikely to eat snacks indiscriminately).
By changing various types of diets, we can find that different diets bring different feelings to the body, and the most important thing is to make the body healthier in a healthy way.
Losing fat won't last a lifetime, but the correct diet concept will definitely benefit you for life. Good food will change your body and improve your mood. Let's exercise together and enjoy life!