There are foods that speed up the metabolism and others that slow it down. Now imagine if you could stimulate your body to burn more calories while you eat.
À transformação pela qual a energia (as calorias que consumimos) se torna disponível para ser utilizada pelo organismo chamamos metabolismo. Quando este mecanismo não funciona bem, as calorias não são queimadas de forma tão eficiente e a gestão do peso torna-se mais difícil. A forma como nos alimentamos pode ter influência neste processo. Em entrevista à Revista Prevenir, a Prof.ª Teresa Branco, fisiologista na gestão do peso, explica os reais efeitos dos alimentos que aceleram o metabolismo.
"When we boost our metabolism, we use more energy (calories) every day, which leads to better weight management"
How does what we eat influence the way our metabolism works?
"Our metabolism depends on the functioning of its various systems. If your hormonal, nervous and metabolic systems work well, your body will better metabolize the food you eat, use more energy and regulate hunger better, thus contributing to an improvement in your metabolism."
What are the advantages of boosting metabolism?
"When we boost our metabolism, we use more energy (calories) every day, which leads to better weight management. On the other hand, the intestines will work better, better absorbing the necessary nutrients and eliminating what doesn't interest us. We'll sleep better, have better hunger control and be emotionally more balanced. When we don't boost our metabolism, we get more tired, put on weight, have a deregulated menstrual cycle, sleep badly, among other changes."
Which foods speed up the metabolism?
"Food and supplements must be appropriate for each metabolism. In general, we know that foods rich in vitamins and minerals, such as vegetables and fruit, are important because they help all systems function well. Protein foods are also important - we are made up of protein and if we eat it, we will have better muscles and bones, a better hormonal balance and a better reproductive system. Foods rich in prebiotic substances will help us to have better intestinal function, contributing to better absorption and metabolization of the nutrients we need. Whole grains are good examples of prebiotic foods."
Are there also foods that slow down our metabolism?
"Yes. These are foods that are not adapted to our metabolism, because we are intolerant, as is the case with lactose and gluten intolerance or other substances. In addition to intolerances, some of us metabolize certain foods less well and this contributes to a slower metabolism, a greater predisposition to accumulating body fat and less hunger control. Vitamin and mineral deficiencies also slow down all these processes, which is why highly processed, sugary foods and those rich in unhealthy fats slow down our metabolism."
"A dehydrated body is necessarily slowed down"
Does the way we prepare food also influence our metabolism?
"It does have some influence, because raw foods end up having more fiber and other nutrients, making them foods that speed up the metabolism. When cooked, they lose some of their properties. Steamed and raw foods are the best options. Foods that are too crushed or overcooked are less good options."
Are spices on the list of foods that speed up metabolism?
"The effect of spices on metabolism still needs further clarification. However, cinnamon, black pepper and curry seem to have benefits. Indirectly, they end up having some effect, as they provide nutrients that are beneficial to the proper functioning of all the systems that make up our metabolism."
How important is hydration for metabolism?
"It's fundamental. Most of the chemical processes in our bodies need water to work. When people are systematically dehydrated, they end up jeopardizing this function by compromising their metabolism. A dehydrated body necessarily slows down.
Coffee: one of the foods that speed up metabolism
Coffee boosts the functioning of the adrenal glands. When they work harder, they produce more adrenaline and cortisol, among other hormones that are important for maintaining metabolism. But when we drink too much caffeine, we tire out our adrenal glands, which start to stop producing enough hormones.
- What's the right dose? Two coffees a day is the right amount for our glands to function properly.
