The metabolic reset and a reverse diet will change your basal metabolic rate.
We have seen in a previous article that, to speed up the metabolism, increasing lean body mass is a correct strategy by a physiological point of view, but not really effective in practice.
To begin with, let's fix a couple of points: you can bet that the cause of your slowdown BMR is attributable to improper nutrition.
First bomb news: And it could be so slow as to make you find yourself in the so-called metabolic block, with a calorie burning ability comparable to that of a sleeping sloth.
If you can't lose a pound, despite feeding only on salad and air, you are completely in bulk. Amen.
Second bomb report: incorrect diet means low-calorie, hypoglucidic and, tendentially, high-protein.
That is, few, or very few, calories, very few carbohydrates, lots of proteins. All this continued, perhaps, for months and months. Or years and years. Forever and ever.
The regime described above causes in our body a series of compensatory and protective adaptations that lead to energy saving.
To remedy this huge tragedy, we have, as the only alternative and last resort, to proceed to a metabolic reset through one reverse diet.
Metabolic Reset and Reverse Diet
In fact, if the cause of the metabolic devastation that we caused is attributable to'supply, it should be intuitive that the solution will have to plan an intervention on the latter.
We must bear in mind that i macronutrients, that is carbohydrates, proteins and fats, are much more than simple constituents of food because they have extremely powerful biochemical and physiological functions, to the point that they can be compared, in a certain sense, to real hormones.
In relation to their weights and their reciprocal divisions and proportions, they bring certain genes into action at nuclear level rather than others.
Let's restart our BMR
Hence, it is worth individually evaluating all the actors involved in the path towards our new basal metabolic rate.
We should have:
- Greater percentage of lean mass: as we said, difficult to increase, true, but it must be mentioned and taken into consideration, it increases, as far as it can, the BMR and, drastically, theros.
- Major andglycolytic-oxidative nzymes: Put simply, they promote the transport of carbohydrates in the form of glucose to the muscle and not to the fat cells. Translated, energy use and not storage as storage fat.
- Greater mitochondrial density and number of mitochondria: thanks to a greater number of mitochondrial proteins UCP-2,3, we will be better able to use the calories taken for oxidative rather than synthetic purposes. In a nutshell, same thing as in point 2.
- More reserves than glycogen: this consists of branched chains of glucose and represents the source of storage and energy reserve of our body. In short, our petrol tank. When this supply is at its maximum, the production of the enzyme deiodinase is stimulated, which allows the conversion of the hormone T4, metabolically little active, into hormone T3, which raises our BMR and favors the synthesis of the beloved proteins UCP-2,3 .
Let's pause for a moment on step four. Glycogen stores are increased by an adequate one carbohydrate intake.
Then a certainly not from a diet low carb. As for fats, we take into account that, not immediately, but in a not too high interval of time, they stop the protein synthesis, due to the oxidative damage produced by them, while the carbohydrates activate it.
Now, the situation should be much clearer and we should have understood why we should reevaluate the much demonized carbohydrates and why we should invite them to lunch.
And also for dinner ...
So what strategies to apply?
Ascertained the substantial relevance of carbohydrates, in our new existence, how (re) insert them, in our nutrition, without shock and risks of psychiatric hospitalization due to uncontrolled increase in body weight?
We have to assume that we are definitely coming from an extended period of low glucose intake.
If we limit ourselves to rebalancing the polysaccharides in a single solution, we will encounter water retention and a strong weight gain. Disastrous situation experienced by many who, for this reason, continue to remain in low sugar for the rest of life.
What we will have to do is reintroduce this macronutrient very gradually through one reverse diet. We will start with a normal calorie diet, increasing carbohydrates of a value of 15-25 gr / day every week, by monitoring body weight.
In the event of significant increases, we will not increase for a week or more, until the new value on the balance stabilizes. Or, better yet, until its decline.
If, however, after a week of increase, the value remains constant, we can increase the carbohydrates by another 15-25 gr / day. And so on.
This mechanism will allow our body to get used gradually to the carbohydrates he was no longer able to handle. Containing the increase in body weight in a value that should oscillate in the range 2-4%, in a period that must last, at a minimum, 24 weeks.
This weight increase will be the pledge to be paid to obtain, from that moment on, a true, effective and long-lasting weight loss.
In the next article we will analyze, in detail, how to apply a reverse diet in practice.
Dr. Enzo Raco
Graduated with honors in Sport Sciences, he has been fitness manager and personal trainer manager for the largest fitness centers in Turin, for almost fifteen years.
Currently professor of sports nutrition courses, personal training and functional training for the Italian Fitness Academy, he practices the profession of personal trainer both in Turin and online.
Contacts: +39 3472551399
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