Myths about metabolism. How to restart your body?

 Let's face it - you can't speed up your metabolism. But you can make it more elastic and pliable. The kind that will respond normally to any changes - a lot of food, a lot of sports, and sometimes a complete absence. Metabolic flexibility – the ability to use different types of fuel – glucose (sugar) and fat – depending on their availability and body needs.

Anastasiya Holoborodko, a nutritionist and nutrition consultant for UNICEF Ukraine, writes about this on her Facebook page.

From an evolutionary point of view, periods of famine are important. Before, we often went without food or lived with long pauses. We are now a very rich machine, but in the basic firmware it is very simple, where the internal mechanisms are sharpened for changes and have always been able to adapt to them. To hunger - more and more often than to overeating. Lack of breakfast, a lot of rolls and sweets, disruption of daily rhythms and overload due to stress, lack of sports unbalance metabolic flexibility.

The total transit time of food in the body is approximately 53 hours. To eliminate waste, the digestive system activates the migratory motor complex, which propels the food to the exit. It turns off when we eat. And for activation, it takes up to two hours of hunger, sometimes more.

Flexibility and adaptability are important tools for adapting to changing conditions. Skillful use of all sources of energy is a preventive way to age-related diseases. Tons of bonuses, including weight normalization, new mitochondria, and that's all. Periodic, deliberate starvation helps to sort and remove cellular waste.

How to restore metabolism:

– include 2-3 meals per day in a 12-hour window;

- sports for at least 30 minutes every day;

– eliminate refined sugars, refined grains, dried fruits and sweet fruits/syrups at every meal. Lower insulin levels lead to greater MG (the ability to go longer without food);

- increase fiber intake - non-starchy vegetables that grow above the ground and salads to stabilize glucose levels. Start your meal with a salad;

– increase your fat intake (olive oil, avocado, nuts, seeds) and make sure you eat enough protein.

- increase the time between meals - optimally it is 4-5 hours.