A sluggish metabolism can lead to many health problems. If you exercise regularly but still experience weight gain, fatigue, etc., it may be because you are consuming foods that slow down your metabolism.
1. Effects of slow metabolism on health
Slow metabolism is a condition in which the body converts food into energy more slowly than normal. This can lead to many health problems and affect quality of life.
Slow metabolism makes the body lack energy, feel tired, lethargic and causes digestive problems such as constipation, bloating, indigestion; skin becomes dull, acne, weak hair, easy to break... Slow metabolism can increase the risk of chronic diseases such as diabetes, cardiovascular disease and some types of cancer.
Typically, people with a fast metabolism burn calories faster than those with a slow metabolism. When the body burns calories slowly, the excess energy is easily stored as fat, leading to weight gain. Losing weight also becomes more difficult because the body burns calories more slowly.
People with naturally high metabolisms can eat more without gaining weight. Conversely, people with slower metabolisms are at risk of gaining weight when they eat more.
Consuming a lot of sugary drinks slows down your metabolism.
2. Does diet slow down metabolism?
There are many factors that affect the body's metabolism, of which lifestyle and nutrition have a huge impact. Metabolism is a series of chemical reactions that take place inside the body, helping to convert food into energy. Therefore, diet plays an important role in regulating metabolism. What we eat every day can directly affect the speed and efficiency of this process.
Research shows that foods that can help boost metabolism are often foods that are high in fiber, protein, and healthy fats, including: green vegetables, fresh fruits, whole grains, nuts, beans, lean meat, fish, eggs, etc. These properties of foods help reduce hunger and cravings, while increasing feelings of fullness.
However, there are some foods that can slow down this process, affecting weight loss and overall health, such as sugary drinks, processed foods, fried foods, foods high in refined starches, alcoholic beverages, etc.
Sugar and refined starches increase insulin levels, the hormone responsible for converting sugar into energy or stored fat. Processed foods and trans fats cause inflammation, which disrupts metabolism. Saturated fats and trans fats reduce the body's ability to burn fat.
3. Some foods slow down metabolism
Sugary drinks
Sugary drinks such as soft drinks, canned fruit juices, milk tea... contain very high amounts of sugar. Sugar increases insulin levels in the blood, leading to fat storage and slowing down the process of burning calories.
Processed foods
Processed foods are often high in salt, sugar, unhealthy fats, and preservatives. These can cause inflammation, disrupt your metabolism, and lead to weight gain.
Refined starch
White bread, white rice, instant noodles and pastries are high in refined carbohydrates. They are easily digested and raise blood sugar levels rapidly, causing insulin spikes and dips and slowing down metabolism.
Fried foods reduce the body's ability to burn fat.
Fried food
Fried foods are high in saturated and trans fats, which raise bad cholesterol and increase the risk of heart disease. They also reduce the body's ability to burn fat.
Foods containing trans fats
Trans fats are commonly found in industrial candy products, fast foods, and some vegetable oils. They increase bad cholesterol, cause inflammation, and reduce the body's ability to burn fat.
Ale
Drinking too much alcohol can increase calorie intake, damage the liver and slow down metabolism.
To boost metabolism, nutritionists recommend combining healthy eating with increased exercise; eating plenty of natural foods such as green vegetables, fruits, whole grains, lean meat, fish, and nuts.
According to Dr. Tran Thi Bich Nga, a nutrition specialist, the diet should prioritize healthy foods rich in fiber, good protein, foods with anti-inflammatory properties... At the same time, limit processed foods, refined grains, foods high in sugar, bad fats... Remember to drink enough water to help transport nutrients and eliminate toxins from the body.
Source: https://giadinh.suckhoedoisong.vn/6-loai-thuc-pham-lam-cham-qua-trinh-trao-doi-chat-gay-tang-can-va-met-moi-172250118215230663.htm
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