Nutrient-rich and slowly digested foods help with metabolism View larger image Metabolism is the process of breaking down and synthesizing the food we eat and converting it into energy. When this metabolic process, which occurs constantly even when we rest and sleep, slows down, it can lead to a variety of health problems, including dry skin, fatigue, and difficulty losing or maintaining weight.
Knowing what bad eating habits slow your metabolism and avoiding them can improve your overall health. The worst eating habits that hinder metabolism were introduced by the American health information media ‘Eat This, Not That’.
1. Eating too many refined carbohydrates and added sugars
When you eat too many refined carbohydrates, such as sugary cereals or white bread, your blood sugar levels rise rapidly and then fall quickly. These rapid fluctuations in blood sugar levels disrupt metabolism, making it difficult for the body to regulate energy and store fat effectively. You can make it.
The same applies if you consume excessive amounts of added sugar. Eating a lot of sugar can cause insulin resistance (a phenomenon in which cells cannot burn glucose effectively due to a decrease in the function of insulin to lower blood sugar levels), which also makes it difficult to control blood sugar levels and store fat efficiently, which has a negative effect on metabolism. It can have an impact.
2. Not eating enough healthy fats
Foods containing healthy fats, such as fish, avocados, and nuts, not only taste good and fill you up, but they are also important for metabolic health. If you don’t eat enough healthy fats, your metabolism may not function properly because fats play an important role in hormonal regulation and overall metabolic function.
Fats found in avocados, nuts, olive oil, etc. are essential for the absorption of fat-soluble vitamins (A, D, E, K) and the production of important hormones such as insulin and thyroid hormones. Therefore, if you do not consume enough healthy fats, your body may have difficulty maintaining hormonal balance and absorbing nutrients properly, potentially leading to metabolic irregularities and energy imbalance.
3. Lose weight by drastically reducing calorie intake
The temptation to lose weight quickly is so sweet, but trying to see results quickly by drastically reducing your food intake is not healthy and can actually hinder your metabolism. When you severely restrict calories, your metabolism slows down as your body adapts to the reduced calorie intake by conserving energy. This makes it easier for you to lose muscle, making it more difficult to maintain a healthy weight when you return to eating normally. Therefore, rather than changing your eating habits in a hurry, taking some time to change your lifestyle habits is a way to maintain your health and control your weight in the long term.
4. Not getting enough vitamins and minerals
If you eat mostly processed foods and don’t eat enough fruits and vegetables, you may not be getting enough important vitamins and minerals, which can harm your metabolic health. This is because micronutrients such as vitamins and minerals play an important role in various metabolic processes. For example, vitamins and minerals are essential cofactors for enzymes involved in energy production, nutrient metabolism, and hormone regulation. If the body lacks these nutrients, it may have difficulty converting food into energy efficiently, controlling appetite, and maintaining proper metabolic balance, which can slow down metabolism and cause various metabolic disorders.
5. Don’t snack after exercise
Some people don’t snack after working out to lose weight, which is not a good idea. Since you are usually hungrier after exercise, it is easy to overeat (especially carbohydrates) over time. Not only do you miss the period during which your body can recover well by providing sufficient nutrients, but you also end up in a situation where blood sugar fluctuations become severe, which can have a negative impact on your metabolism. As mentioned earlier, frequent spikes and drops in blood sugar levels can have a negative impact on metabolism, so it is best to avoid them if possible.
6. Drink too much
When we drink a lot of alcohol, our body breaks down alcohol before other nutrients we consume. This can cause more fat to accumulate and less fat to be burned. Additionally, drinking too much alcohol can increase your appetite and make you choose unhealthy foods.
7. Not eating enough protein throughout the day
Sufficient protein intake is an important part of promoting metabolic health. According to a study published in the journal Nutrition and Metabolism, a high-protein diet is directly linked to improved overall metabolism.
Experts say that not only how much protein you eat but also when you eat it is important. To maximize muscle growth and recovery, it is best to distribute protein appropriately with each meal and snack. It is helpful to set a specific protein intake goal for each meal to ensure you consume enough protein throughout the day. It is recommended to consume at least 20-25g of protein per meal, especially in the morning.
8. Skip breakfast
Whatever the reason, it is best not to skip breakfast. Think of metabolism as fire. In order for a fire to burn, you have to light it. Breakfast does just this. The goal is to ignite the fire, or in other words, rev up your metabolism, with a nutritious breakfast that includes fiber, protein, and healthy fats.
9. Eat all the calories you need for the day at night.
Breakfast is important, but you should also pay attention to other meals. For example, people who consume a lot of calories in the evening or late at night are engaging in behaviors that interfere with metabolism. Our bodies like to eat during the day when we are more active and need adequate fuel. As the sun sets, your digestive system slows down to prepare for sleep. People who skip breakfast, eat little during the day, and consume a large portion of their daily calories in the evening are going against their natural circadian rhythm. To maintain metabolic balance according to natural biological rhythms, it is best to eat a nutritious breakfast, a large lunch, and a small dinner.
10. Not eating enough fiber
Fiber is also an important factor in managing metabolic health. According to the nutrition journal ‘Nutrient’, fiber not only helps maintain a healthy metabolism, but also helps prevent type 2 diabetes and cardiovascular disease.
When it comes to metabolism, fiber helps with the digestive process and maintaining a feeling of fullness. Eating fiber can boost your metabolism because the digestion process requires more energy, and foods rich in fiber help keep you full throughout the day.
11. Not eating enough calories
Not consuming enough calories for your body during the day can slow down your metabolism. To burn calories you must eat calories. When we consume too few calories, our body recognizes that there is not enough food and slows down our metabolism to compensate.
12. Eating too much ultra-processed food
How much you eat and when you eat are important, but what food you eat is also important. This is why many experts recommend limiting your intake of processed foods. Foods that have been highly processed are usually digested quickly and lack fiber. Therefore, it does not require much energy to digest. If you need to eat quickly, choose snacks rich in fiber, such as whole grains, nuts, beans, fruits, and vegetables, if possible.
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Reporter Ji Hae-mi (pcraemi@kormedi.com)
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2023-12-22 23:32:00
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