Speed up your metabolism and keep your body in shape.

1. Don’t skip meals

Skipping breakfast or dinner only reduces your metabolism. If your brain doesn't receive the fuel it needs, it will use your muscle as fuel. So fasting only makes you lose muscle (each kilogram of muscle in the body burns 45 calories per day). People who fast reduce their calorie expenditure, which prevents them from burning fat.

2. Eat 5 times a day

The more often you eat, the more your metabolism increases. Eating several times a day is similar to running the washing machine several times a day, which will increase your household energy expenditure: the same happens with your body. Even if you only eat a couple of carrots, your digestive system burns calories in the digestion process.

3. Limit carbohydrate intake

If you want to lose weight, eat only one serving of carbohydrates per meal. A serving of carbohydrates contains the amount of sugar needed to fuel the brain. A serving of carbohydrates equals: • 1 cup of whole fruit or • 1/2 cup of juice or • 2 tortillas or • 1 slice of bread or • 1/2 cup of rice, beans, or lentils

4. Eat proteins and fats first, carbohydrates last

If you start by eating bread or rice, the carbohydrates or sugars in these foods are digested in the mouth by an enzyme found in saliva and are absorbed by the intestine; this causes a sharp increase in blood sugar. Since the brain cannot store sugars and blood sugar levels are elevated, the pancreas produces insulin. This hormone acts as a doorman that opens the door to the muscle storage, so sugars are stored in the muscle, and it no longer uses fat reserves. However, if you start by eating proteins or fats (cheese or meat or avocado), since proteins take 2 to 3 hours to digest and fats take 5 to 6 hours, carbohydrates will have to wait in the stomach for proteins and fats to be digested. This will provide a gradual supply of sugar to the blood, allowing the brain to use the sugars while the muscle has to use the stored fat in the body as a fuel source. Eat meat and salad with vinaigrette first before eating rice.

5. Increase your fiber intake

It has been shown that including fiber in the diet helps decrease insulin production. The body needs about 35 grams a day to function properly. Fiber slows the absorption rate of carbohydrates; it is better to eat whole fruit than fruit juices and whole beans than refried beans. Increase your intake of whole fruits, raw salads, and legumes. Fiber produces a feeling of fullness and allows the fat in the body to gradually disappear, thanks to good intestinal function.

6. Start with a vegetable soup

Several studies have shown that people who start by eating a vegetable soup or broth consume fewer calories per day than those who do not. Prepare the soup with a good amount of vegetables, avoiding those that contain carbohydrates like potatoes, corn, peas, green beans, and carrots. If you want to make a cream, do not add milk; instead, add a tablespoon of cottage cheese to the blender.

Recipe for Pea Soup with Vegetables

Ingredients: - 450 grams of frozen peas - 2 tablespoons of vegetable oil - 2 turnips, peeled and chopped - 2 carrots, peeled and chopped - 2 stalks of celery - 1 medium onion, chopped - 250 grams of smoked ham - 8 cups of water - 1 tablespoon of salt - 1 tablespoon of pepper If you want to see the steps to prepare this delicious soup, click here.

7. Include a good amount of protein in every meal

Proteins are the building blocks of muscle, and this is the only organ capable of burning stored fat reserves, so it is very important to build muscle to lose weight. When you eat, choose a serving of protein as the main dish, it can be meat, chicken, or fish (about 120 grams). Avoid breaded dishes or those containing white sauces, gravy, mole, or sweet and sour sauces, as they contain carbohydrates.

8. Avoid caffeine

Caffeine stimulates insulin production, allowing carbohydrates to enter the muscle. Remember that the secret to losing weight is for your brain to have fuel and for your muscle not to find it, so that it uses fat reserves. Avoid coffee, black tea, chocolate, and cola soft drinks.

9. Choose foods with a low glycemic index

The glycemic index of foods measures the speed at which carbohydrates reach the blood. The key to losing weight is for sugars to arrive slowly so that the brain finds fuel. Fiber-rich foods arrive slowly, while processed foods arrive quickly.

10. Consume healthy fats

Olive oil is the best, as it has been proven in countries that consume it (like those in the Mediterranean region) that people remain slim. It’s the best for seasoning food.

11. Increase foods rich in iodine

Asparagus, mushrooms, hearts of palm, and seaweed are foods high in mineral iodine, which promotes proper thyroid function and aids in the adequate elimination of fat.

12. Drink cold water and exercise

If you drink cold water, your body will have to heat it up to reach your body temperature (37° C) and this will make you burn calories. One of the best habits you can have is to exercise moderately; remember that protein is the building material of your muscle and exercise is the mason that builds it. Muscle is the fat-burning organ; the more muscle you have in your body, the more calories you will burn each day. Exercise moderately for at least half an hour.

Recipes with Iodine-Rich Foods

Recipe for Asparagus in Puff Pastry and White Sauce

Ingredients - 1/4 cup of white wine - 1/4 cup of white wine vinegar - 2 tablespoons of shallots - 1/3 cup of heavy cream - 1/4 teaspoon of salt - 1/8 teaspoon of white pepper - 2 sticks of unsalted butter cut into 1 cm pieces - puff pastry as needed - 1 kilogram of green asparagus - 1 egg to brush the puff pastry If you want to see the steps to prepare this recipe, click here.

Recipe for Mushroom, Pepper, and Ham Skewers

Ingredients: - 10 medium mushrooms - 2 large Italian green peppers - 1 large yellow onion - 2 slices of serrano ham - 1 thin, crunchy ciabatta bread - olive oil - table salt Click here to find the steps to prepare these skewers.

Recipe for California Sushi

Ingredients: - 4 cups of sushi rice - 1 tablespoon of lemon juice - 4 sheets of nori seaweed - 1 cucumber, peeled and seeded, cut into julienne - 1 avocado in julienne (add lemon juice to prevent browning) - 4 sticks of surimi (imitation crab) - 1/4 cup of masago (smelt roe) Prepare this recipe following the steps you will find here. Article written by

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