Diet to activate metabolism and lose weight without suffering

How does the Reset diet work?

If you are stuck losing weight, you may need to restart your metabolic system. How? With the Reset diet, specially designed to make your metabolism work faster and burn more calories.

Increasing your muscle mass is the key. The most important thing to speed up your metabolism significantly and in the long term is to increase muscle mass, which will also allow you to reduce your body fat percentage. With this downloadable menu you will know what to eat to get the daily protein needed to "build" this muscle, as well as other nutrients that help your body burn more calories. But first we give you all the tricks to make it work perfectly.

Get active inside and out

The Reset diet takes into account principles of chronobiology, such as the timing of meals, and the importance of incorporating sport into your routine. Training improves your muscle tone and to maintain muscle, the body needs to consume more calories than fat even while at rest. A kilo of muscle burns about 6 kcal a day at rest, while one of fat burns 2 kcal.

Surprise your (lazy) metabolism

Change your routine . If you always practice the same type of exercise, change because your body gets used to doing this work with minimal effort and spends less.
Try new activities. Hiking, mountain biking; or dance, buzz … And make it harder with ankle weights when walking, etc. Your body will burn more.
Alternate intensities. The most effective is to intersperse in the exercise of high intensity intervals (HITT). For example, when running, alternate periods of jogging with periods of running. Just like swimming, skating, cycling …

Here are exercises to activate your metabolism.

Protein from food "makes" muscle

Meat, fish, legumes, eggs, dairy, etc., help build muscle mass. And because your proteins are digested more slowly than carbohydrates and fats, they burn more calories, because you are using more energy to metabolize food (and, for the same reason, they are also more satiating).

How much protein is "just right"? The WHO recommends consuming about 0.8 g of protein per kilo of weight per day, which for a 70 kg person is 56 g per day. When you are overweight, this amount can be raised slightly.
What is it? A glass of milk (8 g), a yogurt (5 g), a cup of cooked lentils (18 g) and a chicken breast (25 g) are 56 g of protein.

Discover satisfying recipes with twice the protein.

Do you have to take protein supplements?

If you are not an athlete, you don't need more. Some athletes who want to increase their muscle mass increase their protein intake, even with supplements. But if you do 2 or 3 weekly gym sessions it is not necessary.

When would it be necessary? If you train 60 to 70 minutes a day at a high intensity, you should take 1.2 grams of protein a day per kilo of body weight. Continuing with the example of a 70 kg person, it would be 84 g per day.

Ally yourself with the cold

During winter, when we are exposed to lower temperatures, we burn more calories because the body wants to maintain a constant body temperature , and to do so it needs energy and heat (calories).

Cold drinks. Drinking a liquid - better if it is water - at a temperature lower than the body temperature activates the metabolism, which rushes to expend energy to heat it.

More omega 3 also speeds up metabolism

Oily fish (sardines, anchovies, anchovies …), dried fruits (walnuts, pistachios …) and seeds (chia, flax …) are rich in omega 3 fatty acids, which accelerate metabolism.

Among the benefits of foods with omega 3 fats for weight loss is that they help reduce resistance to leptin, a hormone that facilitates weight loss by suppressing appetite.

Foods that help you

Whole grains. They also activate. Replace refined carbohydrates with whole grains, which provide B vitamins and minerals such as chromium and zinc that fill you up and activate energy metabolism, so that the body can burn more calories.
Citrus and apples. Oranges, lemons and citrus fruits in general help us burn fat and keep our metabolism high. In addition, in the skin of the apple we find ursolic acid, a compound that, as proven in a study at the University of Iowa (USA), activates the metabolism (take note of the benefits of eating an apple a day ).
Melatonin foods. Researchers from the University of Granada, the Hospital La Paz in Madrid and the University of Texas (USA) have discovered that the consumption of a hormone called melatonin, in addition to improving sleep, speeds up metabolism and helps burn calories already lose weight. To get a good dose of melatonin, take bananas, walnuts, rice, tart cherries, oatmeal, sweet corn.

Dining lightly helps burn more

Eating lightly helps you burn more

In the afternoon, the metabolism slows down as it prepares for a night's rest. According to the Perelman School of Medicine (USA), dining out late can increase weight, insulin and cholesterol levels, and negatively affect fat metabolism.

Infusions: hydrate and activate you

Coffee. According to the University of London, the caffeine in coffee can increase metabolism between 3 and 11%. But it is better not to exceed 2-3 cups a day. Also avoid after 6pm if you have trouble sleeping.
Green Tea. Increases the metabolic rate thanks to its caffeine and epigallocatechin gallate content. If you take it at breakfast and also do physical exercise, the effect is greater.
Lemon with ginger. Among the benefits of the ginger infusion along with the healthy properties of the lemon is to activate the metabolism and, in addition, the mixture is very cleansing. The formula is super simple: infuse the ginger root and then add the juice of half a lemon.
Cinnamon infusion. This infusion regulates the metabolism of sugar in the blood and helps control appetite and burn fat. To make it, infuse a cinnamon stick for 2 or 3 minutes.

In addition to dieting and playing sports, get moving!

People who "do not stop" throughout the day tend to be thinner. This is because they have a high NEAT.

The NEAT is one of the parts of the metabolism that represents the calories consumed by all those daily activities that are not carried out for the purpose of exercising (housework, showering, queuing at the movies, trying on clothes, traveling standing in the bus, etc.). They may be more calories than you think …

Diet to activate metabolism

If you are interested in following the Reset diet to activate the metabolism, here is a downloadable menu with ideas for 5 days, but you can lengthen it by changing ingredients for other equivalents, so you will not get bored as long as you are on a diet.

DOWNLOAD THE METABOLISM DIET

Check your thyroid if you don't lose weight

If you do not lose weight even with the diet that we propose and training 3-4 days a week, alternating weights and cardiovascular exercises, you should check your thyroid.

Why. Thyroid hormones regulate metabolism and caloric expenditure. When there is a production of these hormones below normal (hypothyroidism), the metabolism slows down and it takes a lot to lose weight. With a blood test you can tell.