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A lean figure, sensual curves, a flat tummy, bust and bumps in shape and of course a healthy body – a few things any woman would die for. And, things that can literally haunt a woman too. Not kidding actually!
Everybody wants to stay in shape with a fit, fine and fabulous body. And, one of the best ways to keep fit is burn necessary calories and facilitate a proper metabolism in the body with a healthy diet and proper exercise. Losing extra weight is also very important to keep various health hazards like diabetes, high pressure and others at bay.
What is metabolism?
Metabolism is the combination of medical reactions within a living organism to survive and grow. The process transforms our cells and helps to maintain the structure and respond to external stimuli. In the human body, metabolism refers to digestion, breaking down food into nutrition and transferring to cells.
Metabolism mainly constitutes of two processes – catabolism, which is breaking organic matter to yield energy in the body and anabolism, which is converting this energy into protein and nucleic acids, which are essential for the daily functioning of the human body.
How diet affects metabolism?
Low calorie diet has adverse effects on the metabolism of the body. If the calorie intake of the body goes down, the body tends to reserve fat and hence slows down the rate of metabolism. The muscles in the body need a certain amount of calories everyday for proper functioning as it is a metabolically active tissue. In the absence of requisite amount of calories, the muscle tissue is broken to give out nitrogen, which is washed out of the body by releasing water from tissue cells. This process leads to reduction of water and muscle loss in the body, which is not a good sign.
Hence, one needs a proper diet and not starvation to lose weight and also boost the metabolism of the body to maintain proper functioning.
Diet Plan to Boost Metabolism
There are different diet plans to keep your metabolism in check, but not all of them are meant for everybody and will produce the same results. Experts say that the most damage to the body happens if you eat less or skip meals as the body needs energy and when it doesn’t get enough calories, it tends to store fat.
They recommend a 1400 calorie meal per day, which has meals of around 400 calories and snacks of 200 calories. Diet experts often recommend eating small meals every 2-3 hours to boost your metabolism.
The following plan helps to boost metabolism.
This is the most important meal of the day and should be a proper one. You can have one egg or oats, either spiced or with fruits. A cup of green tea is the best beverage to start your day with. In case you want to have coffee, go for a cup of black coffee blended with a tsp of honey with a pinch of cinnamon. You can also include fruits or juices in the breakfast. In case, you are in a hurry, you can also have fat-free yoghurt with almonds.
One serving of fruit, a bowl of sprouts or a glass of buttermilk should be taken to cub your mid-morning snacks cravings.
Salad with a bowl of vegetables or even with pieces of chicken are a good idea for lunch. Or you can also opt for panini, sandwiches or a bowl of burritos for lunch. A bowl of rice and proper portion of vegetables and pulses is a good combination.
Also Read: 10 Ways of Losing Body Fat Faster
This is a very light meal in between the lunch and dinner. You can opt for an energy drink, frozen yoghurt or a bowl of black beans. You can also opt for light poha or a couple of idlis. During winters, a bowl of soup is also a nice idea.
This is again another important meal before bedtime. Dinner should not be delayed for late night and should be light for easy digestion. Rice or rotis with vegetables, pulses and salad can be had for an early dinner. Fish can be included in this meal.
Before bedtime, if you feel hungry, you can have fat-free yoghurt or a fruit or a glass of fruit smoothie, but nothing too heavy.
Some Proven Diet Plans to Reduce Weight
The Jillian Michaels Diet is a good option which adjusts according to personal goals, specific body shape, metabolism and fitness levels.
Another diet plan, which can be used to boost metabolism is The 3-1-2-1 Diet by Dolvet Quince. In this plan, there are first 3 clean-eating days, followed by 1 cheat day and again 2 clean-eating and then 1 cheat day. There has to be a maximum calorie intake of 1400 calories on clean-eating days and on the cheat-days, dieters can consume heavy calorie foods, even alcohol. Since there is a combination of high and low-calorie days, the plan keeps the dieters happy and also boosts their metabolism.
Diet should be customized to cater to individual needs and boost metabolism and burn fat. The diet should aim to tell you why and when you should eat certain food to trigger hormones rather than be strict on what to eat. So, don’t follow any diet blindly, consult with a dietitian if possible and then decide which diet is best for you.