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Hoe Kun Je Je Metabolisme Versnellen?
In dit uitgebreide artikel over hoe jij je metabolisme kunt versnellen gaan we het volgende bespreken:
Wij mensen zijn ongeduldig en willen het liefst zo snel mogelijk resultaat zien. We willen namelijk 5kg of 10kg verliezen in één maand, in plaats van in drie maanden.
Vrij logisch, toch?
En om dit voor elkaar te krijgen is het van belang dat je metabolisme goed werkt, dat het ‘’vuur’’ van binnen lekker brandt en het lichaam veel lichaamsvet verbrandt voor energie.
Niet alleen is dit goed voor de vetverbranding, maar als het metabolisme in orde is en het lichaam veel energie verbrandt dan voel je dit terug in bijna alles wat je doet.
Met andere woorden, een traag metabolisme zorgt ervoor dat je weinig energie hebt, het altijd koud hebt, constant een hongergevoel ervaart, alleen maar aan eten kunt denken en, last but not least, moeite hebt met afvallen.
Iedere voedingscoach, diëtiste of andere expert die zegt dat wat je eet geen invloed heeft op het metabolisme, zit er mijlenver naast.
De voeding die je eet heeft wel degelijk een enorme invloed op de mate waarin het lichaam (vet) verbrandt.
In dit artikel ga je leren hoe jij je metabolisme kunt versnellen. Klaar voor?
Een ”Dieet” Met Veel Koolhydraten Vertraagd Het Metabolisme
Soms is de beste manier om te weten wat je moet doen, kijken naar wat je niet moet doen.
Koolhydraten vertragen het metabolisme en zorgen ervoor dat het lichaam dagelijks minder energie verbrandt.
Toch wordt dit niet direct veroorzaakt door koolhydraten, maar door het hormoon insuline.
In een gloednieuwe studie van Dr Benjamin Bikman P.hd worden drie groepen met een verschillend dieet met elkaar vergeleken.
De eerste groep volgde een dieet met veel koolhydraten (60% van de totale energie inname), het dieet van de tweede groep bestond voor 40% uit koolhydraten en de laatste groep volgde een koolhydraatarm dieet waar minder dan 20% van de energie uit koolhydraten kwam.
Na 15 weken was het metabolisme in de vetcellen van de groep van 60% koolhydraten flink gedaald, terwijl het metabolisme van de groepen die minder koolhydraten aten juist was gestegen.
En het klinkt misschien leuk dat het metabolisme in je vetcellen omhoog gaat bij een dieet laag in koolhydraten, maar je wil natuurlijk weten hoe je jouw algehele metabolisme kunt versnellen.
Om te beginnen bevat het lichaam enorm veel vetcellen. Als het metabolisme van deze vetcellen stijgt, dan kan dit behoorlijk verschil maken voor het algehele metabolisme.
Maar er is nog veel meer.
Het Metabolisme Van Diabetes Type 1 Patiënten Is Significant Hoger
Nou denk je misschien: ’’wat heeft dit met Diabetes type 1 patiënten te maken?’’
Diabetes type 1 is een ziekte waarbij extreem weinig of geen insuline wordt aangemaakt door het lichaam.
Een interessant gegeven, wat al meer dan honderd jaar geleden is aangetoond in verschillende studies, is dat Diabetes type 1 patiënten een veel hoger metabolisme hebben.
Zij verbranden tot wel 20% meer calorieën per dag, zonder daar iets ‘’extra’’ voor te hoeven doen. Dit komt door de bijna volledige afwezigheid van insuline.
Dit verschil ligt gemiddeld rond de 300kcal per dag. Een Diabetes type 1 patiënt verbrandt dus 300 calorieën per dag meer dan een gezond persoon, simpelweg door de afwezigheid van insuline.
Om in leven te kunnen blijven moeten Diabetes type 1 patiënten insuline inspuiten om het lichaam in staat te stellen voedsel te verwerken.
Direct als deze patiënten starten met de insulinetherapie, verdwijnt het metabolische voordeel van 300 calorieën per dag en vertraagt het metabolisme dus significant.
Het is daarom dat vrijwel iedere Diabeet direct gewicht aankomt als hij/zij start met het toedienen van insuline.
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Wat Moet Je Eten Om Je Metabolisme Te Versnellen?
De weg naar een sneller metabolisme is nu duidelijk en extreem makkelijk. Je wil zorgen dat het insulineniveau in het lichaam het grootste gedeelte van de dag laag is.
Insuline wordt aangemaakt in de alvleesklier als we iets eten. Het wordt voornamelijk aangemaakt bij het eten van koolhydraten, vele malen minder bij het eten van eiwitten en weinig tot niet bij het eten van vetten.
Om je metabolisme te versnellen en een dagelijks verbrandingsvoordeel te creëeren wil je je dus focussen op het eten van vetten en eiwitten, en koolhydraten zoveel mogelijk achterwege laten.
Zo maakt het lichaam minder insuline aan en wordt het metabolisme versneld en verbeterd.
Bronnen van goede vetten zijn:
- Rundvlees
- Lam
- Kipdij
- Zalm
- Haring
- Eieren
- Volle rauwe zuivel
- Roomboter
- MCT Olie
- Avocado
- Cashew noten (met mate)
- Macademia noten (met mate)
- Makreel
- Varken (met mate) etc.
Intermittent Fasting Voor Een Hogere Vetverbranding
Naast wat je eet is het ook ontzettend belangrijk wanneer en hoevaak je eet.
Zoals ik net al beschreef wordt insuline aangemaakt bij iedere keer dat we eten. In de uren na je maaltijd, als al de voeding is verwerkt, daalt het insulineniveau.
Als je de hele dag door eet, verdeeld over meerdere maaltijden, dan is het insulineniveau ook constant hoog. Dit vertraagt het metabolisme en is iets dat je absoluut wil voorkomen.
In tegenstelling tot wat mensen denken gaat de verbranding omhoog als we een tijd niets eten (als we vasten).
Als onze verbranding omlaag zou gaan als we 24uur (of langer) niets eten, dan waren jij en ik hier waarschijnlijk allebei niet geweest.
In de vele honderdduizenden tot miljoenen jaren voor onze tijd hebben mensen tijden met weinig of geen eten moeten overleven. De voedselzekerheid die wij kennen is pas iets van de laatste +-5000 jaar.
Mensen moesten vaak langere tijd doen zonder eten. Als de verbranding snel naar beneden zou gaan, dan zouden ze geen energie hebben om eten te zoeken en rond te trekken. Ons lichaam werkt echter veel geavanceerder dan dat.
Het verhoogt de verbranding zelfs met ongeveer 15%, zodat er genoeg energie is om te jagen en op zoek te gaan naar eten.
Door langere tijd niet te eten versnelt het metabolisme en verhoogt de vetverbranding. Het insulineniveau daalt zodat het lichaam meer energie vrij kan maken uit de vetreserves.
Intermittent Fasting is een bijzonder effectieve tool om je hiermee te helpen. In deze gratis video leg ik je uit hoe je hier vandaag mee kunt starten.
CONCLUSIE:
Hoe Stimuleer Je Het Metabolisme Om Sneller Af Te Vallen?
Het zwarte schaap is duidelijk insuline. Je wil zorgen dat het insulineniveau in het lichaam zo laag mogelijk blijft.
Begrijp me niet verkeerd, insuline is essentieel om voedsel te verwerken en te overleven, maar een constant hoog insulineniveau zorgt voor een vertraagd metabolisme en overgewicht.
Door het eten van weinig of geen koolhydraten en je te focussen op eiwitten en vetten verlaag je de aanmaak van insuline en kun jij je lichaam stimuleren om meer en sneller vet te verbranden.
In combinatie met langere tijden zonder eten (vasten) kan het metabolisme tot wel 15% versnellen.
Dit is uiteindelijk essentieel om af te vallen, maar ook om genoeg energie te hebben door de dag heen.
Via onderstaande knop kun jij vandaag gratis van start.
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