Carb or No Carb? How Carbohydrates Affect a Fast Metabolism
To understand the metabolism, we have to understand how our body uses and stores energy. The cells of the body metabolize energy, which is derived from proteins, carbohydrates and fats of the food we eat. These energy sources come in many forms, and different forms of energy affect our metabolism. While all categories of food are important for the body to function, the proportion in which we must take is still a topic of heated debate.
Carbohydrates are Important For Activity
However, carbohydrates are the most important source of energy for any activity we do. Once you eat carbohydrates are broken down to smaller sugars such as glucose, fructose and galactose. Get these sugars are absorbed and used as energy. Glucose is not used immediately are stored in the muscles and liver as glycogen. Once this store glycogen is saturated, all the extra fat is stored as glycogen.
Carbohydrates are Your Energy Source
Glycogen is the energy source for most types of exercise - for short runs or extended by sports athletes. Weightlifting, swimming, climbing, and all other forms of exercise on the needs of glycogen to produce energy. Even if you want to lose weight fast, carbs are needed for fat loss.
How Much Carbohydrates?
The correct amount of carbohydrates is necessary in our metabolic processes, which prevents the protein from being used as energy. If you do not take in the proper amount of carbohydrates, proteins are broken down to glucose for energy.
Since the primary function of the protein is the building of muscles, bones, skin, hair and other tissues, then, of course, are limited resources for the construction and maintenance of tissues if you rely on it for energy source . Eating less carbohydrates also puts an additional burden on the kidneys, which has to work twice as long to eliminate the waste of protein.
It is interesting that one gram of carbohydrate provides 4 calories of energy. Our muscles store carbohydrates- you often hear a person talking about sports from the burden of carbohydrates and exhaustion, which refers to the amount of carbohydrates for energy that can be stored in our muscles.
Simple and Complex Carbs
Although this is about 2000 calories from carbohydrates, which can alter this amount through exhaustion or supplements. Carbohydrates can be simple or complex forms. Simple carbohydrates are converted to energy very quickly and can provide a quick source of energy.
Fruit and energy drinks are good examples of simple carbohydrates. Complex carbohydrates take longer to be absorbed and metabolized in the body. They also have plenty of time to be classified. Pasta, rice and bread are good examples of complex carbohydrates. Starch and fiber are also examples of complex carbohydrates, fiber, but can not be digested and used as an energy source.
So what is a fast metabolism and how do you get it?
Although a fast metabolism depends on various factors (age, sex, body composition, genetic factors and external and internal), you can maintain a rapid and healthy metabolic rate if you follow a balanced and nutritious diet, and when combined with physical activity and other regimented exercise programs.
Meal Timing for a Fast Metabolism
Besides eating the right foods to increase your metabolic rate, there are other routines in relation to the timing and amount of food intake that can affect your metabolism. Therefore, to maintain their metabolic rate at a steady pace and quick, you have to eat the right kinds of foods regulated by the times and in amounts as well.
Increasing Activity for Fast Metabolism
For example, if you are going for a walk regularly and still are gaining weight, you need to watch your diet. It's a good idea to eat fewer calories. However, the majority of cases, in a frenzy to lose weight, hunger, or going on crash diets, leading to serious depletion of nutrition.
It is recommended that you should never go below 1200 calories per day - and this is the optimal level of energy needed for metabolism. Of course, these criticisms calories should come from healthy nutrients.
In this sense, the use of the Pyramid of the diet as a guide. It is a diet plan recommended by the USDA that meets the nutritional needs of an average American. More information can be found doing a Google search for "Diet pyramid"
Losing Weight Through Diet and Activity for a Fast Metabolism
Everything depends on whether you want to lose weight through dieting, because only physical exercise are not giving the desired result. You can reduce lots and lots that are considered useful, while using the pyramid model as your guide.
From the above information, an issue that appears is what a "serving" as this is a relative term and can vary from individual to individual. You can do a search of the National Institutes of Health (1998) and the American Diabetic Exchange List through Google and you'll find a list of recommended servings.
There are some golden rules to be followed if you are looking for the right diet to maintain a fast metabolism:
Never miss breakfast.
It has six small meals a day.
Leaving aside the foods rich in fat.
Increase your intake of green leafy vegetables and fruits.
Have abundant fish.
Minimize eating processed foods and instead eat foods high in fiber.
How To Measure Your Weight Loss
Basal metabolic rate or BMR is the minimum amount of energy your body needs to sustain life even when you are resting or sleeping. Interestingly, when we are sleeping, energy or calories are burned continuously. Energy at rest is needed to help several organs like the heart, brain, liver and kidneys to function. It is even necessary for blood to flow through our body.
Metabolic rate is not a constant figure and can vary from person to person, depending on various internal and external factors. Age, height, body composition, gender and many other factors influencing the metabolic rate. For example, young people have a higher basal metabolic rate of the elderly. Thus, even if a person has a greater height and weight than a younger person, the BMR will be lower, since BMR slows with age. Certainly, people have higher BMR people who are short in height.
Although two people may have the same weight, which may be different, one with a lot of lean muscle, while the other could have a lot of fat. Although BMR calculation does not take into account body composition, useful when it comes to counting calories.
There are basically two methods of measuring the metabolic rate.
In the first method, also known as' overall calculation, the metabolic rate is body weight in pounds multiplied by 10. Therefore, if your body weight is 200 pounds, his metabolic rate would be 200 x 10 = 2000. This method can give an approximate value of your metabolic rate. If you want to know how much calories you need to maintain your weight or lose weight, you have to try other methods of measuring BMR.
There are more sophisticated and accurate way to measure your BMR, this method is known as the Harris Benedict equation. This method involves two methods of calculation based on gender. To a man, the equation will be 66 + (13.7 x weight) + (5 x height) - (6.8 x age). Therefore, a 27-years old, weighing 200 pounds, which is 5 feet 10 inches, will have a BMR of 4300.
This is the amount of calories you must eat to maintain your current weight. If you wanted to lose weight, an estimate of one pound a week just by diet, would have to eat 3800 calories. A woman's BMR score is calculated by the equation: 655 + (9.6 x weight) + (1.7 x height) - (4.7 x age). 200 pounds with a 27 - year-old woman, who is 5 feet 10 inches, will have a BMR of 2567.1.
This is the amount that would have to eat to maintain your weight. If she wanted to lose weight through dieting, which may reduce their calorie intake by 500 (3500 calories equals one pound) of calories per day. This would make your intake of calories per day 2067.1.
The Harris Benedict equation is considered a more accurate method for measuring BMR. Following this method, you can always return to calculate your BMR once to gain or lose weight.
Beyond the Calculus and General Harris Benedict Equation, there are also other ways of measuring BMR. The underwater weighing measurement is considered the method of calculating body composition of gold. There was also evidence of folding, which calculates the fat content in the waist, hips and other areas. These are the most sophisticated methods of measuring BMR.
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