I can already hear you exclaiming “Excuse me?”. But let me explain….
1) The myth of metabolism
We often hear that it is important to eat breakfast to start your metabolism. At first glance, this theory may seem right, but scientific discoveries prove the opposite.
Studies have shown that exactly the same number of calories are burned during the day as 2,000 kcal per day during the same meal, or that the same meal is divided into 5 to 6 servings throughout the day (if all other factors are the same). (source, source, source)
Your metabolism will only slow down if you don’t eat anything for more than 3 to 4 days (72-96 hours) (source). At this point, you will go into starvation mode. When you eat, calories will then be stored more quickly.
Fasting for short periods of time accelerates the metabolism (source, source). For example, a study on 11 men shows that metabolism accelerates by 14% during a 3-day fast (source)
2) Fat combustion and sugar combustion
If we are addicted to sugar in the West, it is because our body turns to sugar all day long.
The body has two sources of energy:
Sugar (also called glucose, derived from carbohydrates)
Your body can be in one of the following two modes:
Mode 1: Sugar combustion
Mode 2: fat burning
As soon as you eat sugars or carbohydrates, your body IMMEDIATELY burns sugar (you will find an exception to this rule in tip #9). This is because burning sugar requires less effort from the body than burning fat.
Unfortunately, this means that you do not lose fat.
The solution is simple: increase the number of hours you don’t eat. The most convenient way to do this is to skip breakfast because you are already (normally) out of 7-8 hours of sleep.
A good compromise is to have a carbohydrate-free breakfast, made up of protein and fat. However, not eating is much more effective.
3) Health benefits
I could write a whole article about all the health benefits of skipping breakfast.
Here is a list of advantages not to eat for a few hours:
Your sensitivity to insulin increases, which promotes fat burning
Human growth hormone hGH increases, which accelerates fat burning
Your blood pressure is dropping
If you practice it regularly, your life expectancy increases (up to 30% in rats)
Tip Summary : Skip breakfast 1 to 3 times a week and wait until about 12:00 to eat. It is not necessary to reduce your dietary intake over the day.
Slimming Tip: Eat carbohydrates and protein after physical activity
In the previous tip, I explain that when you give sugar to the body, including carbohydrates, it IMMEDIATELY starts using sugars as fuel.
However, there is an exception to this rule. If you eat carbohydrates after exercise, you will continue to burn fat.
This is because after exercise, your sugar reserves (also called glycogen) are partially or completely depleted. The carbohydrates you eat are then used to replenish them (source).
If you want to burn fat all day long, eat your carbohydrates after your workout. In addition, carbohydrates help your muscles recover because they activate human growth hormone hGH.
If you don’t eat carbohydrates at all and exercise intensively, you run the risk of suffering in the long term because it is difficult for your muscles to recover (source).
Eat protein to gain muscle mass. Ladies, this recommendation also applies to you: the more muscle mass you have, the faster you burn fat.
Tip for fast weight loss: Practice fractionated training
For physical activity, people often turn blindly to cardio. Well, yes, cardio is sport. So it must help to lose weight.
That’s right, but prolonged cardio exercises have some drawbacks:
A large production of cortisol, an anti-stress hormone. This hormone promotes fat storage, especially in the abdominal area.
A decrease in testosterone, a hormone that stimulates fat burning. And yes, this hormone is also important for women.
Their effect on insulin sensitivity is rather small, so fat storage does not necessarily decrease.
There is one way to train that allows you to burn up to 7 times more fat: split training. With this type of training, it is not a question of maintaining the same pace over the entire duration.
On the contrary, split training is divided into short periods of time, for example, 30 seconds of high-intensity exercise and then 10 seconds of recovery.
If you warm up for 5 minutes and cool down for 5 minutes, a workout lasts about 20 minutes. Check out http://neufutur.com/2019/04/6-important-things-to-consider-when-buying-a-weight-loss-supplement/ for further details.