2 Diets To Speed Up Metabolism And Lose Weight

If you want to speed up your metabolism, in addition to adopting a low fat diet, it is also important to combine it with regular physical activity in order to to optimize the impact.

One of the goals of any healthy eating plan is to speed up the metabolism to fight overweight. Indeed, this process is responsible for transforming nutrients into a source of energy. And it also ensures the proper functioning of the body.

The rate of metabolism varies from person to person, depending on their age and lifestyle. For some, this presents no difficulty. But for others, solutions must be found to speed it up and prevent it from affecting weight and health.

Fortunately, as the  highlights a  study published in the  International Journal of Obesity , today there are many healthy diets that help give this impetus to lose weight without too much difficulty. Even in the medium and long term, they contribute to well-being.

Are you looking to speed up your metabolism to lose weight? Here we have compiled two diet models that can be considered each week as diet examples.

However, you should keep in mind that  your needs may vary depending on your current weight, age, gender, and health. Therefore, if you have any doubts, consult your nutritionist.

Low fat diet to speed up metabolism

Reducing fat intake is one of the keys to the fight against overweight. Although it is not practical to eliminate all sources of fat from the diet, reducing fat intake has many weight loss benefits.

The great advantage of this type of food is that it significantly reduces the amount of calories consumed. So, in conjunction with exercise, it is easier to shed those extra pounds.

Breakfasts

• Three almonds, a glass of orange juice (200 ml) and a slice of wholemeal bread
• A slice of whole wheat bread with a fresh tomato, a cup of herbal tea (250 ml) and a boiled egg
• A bowl of chopped fresh fruit and a glass of oat bran in skimmed or vegetable milk (200 ml)

Mid-morning

• A slice of wholemeal bread with ham or turkey
• A smoothie of red fruits or green vegetables
• One serving of diet gelatin

Lunches

• A bowl of vegetable soup or consomme, a portion of chicken or fish (100 g) and steamed vegetables
• A salad of lettuce and fresh tomatoes, a portion of chicken breast (150 g) and an apple or a pear
• A green salad, a small portion of brown rice (50 g) and baked fish

Mid-afternoon

• A green vegetable smoothie with chia seeds
• A slice of wholemeal bread with a natural avocado sauce and herbal tea
• A glass of vegetable milk (200 ml) with wholemeal bread and a slice of turkey

Dinners

• An omelet with a single egg with a salad of lettuce and tomatoes
• Baked vegetables and a portion of poultry (150 g)
• A bowl of vegetable cream

A healthy diet to boost metabolism and lose weight

This detoxifying diet can be done once a month to “boost” the metabolism when you are having difficulty losing weight. Indeed, due to its characteristics, it should not be extended longer than what is recommended. And, as with any diet, it must be supported by professional advice.

Breakfasts

• A bowl of sliced ​​melon, a boiled egg and a slice of wholemeal bread
• A cup of infusion (250 ml) and a sandwich of wholemeal bread and fresh tomatoes
• A glass of green smoothie (200 ml) and two slices of wholemeal bread with olive oil

Mid-morning

• A glass of oats cooked with vegetable milk (200 ml) and a handful of dried fruits (30 g)
• An omelet with chopped avocado
• A glass of pineapple juice (200 ml)

Lunches

• A green salad and a portion of roasted chicken breast (150 g)
• A plate of tuna and avocado salad
• Portion of grilled salmon (100 g) and mixed salad

Mid-afternoon

• Carrot and celery sticks
• A portion of dried fruit with a tablespoon of honey (30 g)
• A glass of parsley and green apple smoothie (200 ml)

Dinners

• A glass of pineapple juice (200 ml) and a portion of roasted chicken breast (100 g).
• A bowl of fat-free vegetable soup.
• A portion of salmon with lemon (150 g) and a fresh salad.

Final recommendations

In order for the metabolism to work “at a good rate”, it is therefore essential to improve the diet in all its aspects. It is not enough to stick to the diet for one or two weeks: a balanced diet must also be adopted on a permanent basis.

The effects of healthy eating are most noticeable when combined with regular exercise. Therefore, if the goal is to lose weight, it is advisable to adopt a training plan that combines both cardiovascular activities and strength training.

It is also advisable to eat between five and six meals a day in a calm environment. Eating with distractions increases feelings of food anxiety in the hours after main meals and does not help speed up metabolism, as discussed in an article  in Frontiers in Psychology.

In summary

Food plays an important role in boosting metabolism for weight loss. However,  instead of choosing strict diets, we can resort to healthy diets,  which ensure optimal nutrient intake.

Both diets serve as an example of a healthy diet. However,  it is best to always consult the nutritionist for personalized plans, according to our needs.