When you turn on the metabolic switch, either for intermittent fasting or to reduce carbs, it can take from a few days to a few weeks to start seeing the benefits. Here’s how to make it happen.
Table of Contents
1. Try intermittent fasting or time-restricted meals
Give yourself a window when you don’t eat. The easiest way is at night. Start with 12 hours without food, for example, from 9:00 pm to 9:00 am, and then increase to 2 or 4, known as 16: 8, that is, 16 hours of fasting and usually eat two meals in one window. eight hours.
Why 12 hours or more? When we deplete our glucose reserves by not eating, our body converts to glycogen, the alternative form of glucose that is stored in the muscles and liver. You have about 500 g of sugar stored as glycogen in your muscles and liver. When these reserves begin to deplete, your body becomes fat as your main source of fuel. This is known as reversing the metabolic switch.
2. Swap carbs
Remember that your body is ready to burn glucose before you start working to burn fat. Therefore, if you eat a low carb diet, you will burn fat again sooner rather than later. My advice is to cut down on soft drinks, sweets, rice, potatoes, bread and fruit juices and choose starchy vegetables, whole grains and legumes. A low carb diet does not mean it is a low carb diet. There is room for many low carb vegetables.
Reduce your intake of the following:
- Simple carbohydrates: Juices, fruits, sugar and sweets break down quickly into glucose and cause a rapid rise in blood sugar levels.
- Starchy carbohydrates found in potatoes, rice, wheat, bread, corn; similar to simple, causing a rapid rise in blood sugar.
And opt for these carbs:
- Complex-carbohydrates are found in vegetables, which take longer to digest, which means there is a more gradual increase in blood sugar.
- Fiber is a form of non-digestible complex carbohydrates that nourishes the gut microbiome and supports healthy digestive function.
For example conventional sushi is made from carbohydrate-laden rice, while the alternative version is high in protein, lasts longer, and allows the body to burn it as a source of fatty fuel. If you use cauliflower rice mixed with cream cheese to give this “sticky” texture, you will have “the metabolic switch activated.”
Once you understand the simple concept, you can apply the idea to many of your favorite foods
3. Follow the 50:50 rule
In addition, through intermittent fasting, ketosis can be achieved by reducing your carbohydrate intake (nutritional ketosis). It is recommended to follow the 50:50 rule. Keep your carbs below 50 g a day and make sure your protein stays above 50 g.
4. Follow a Mediterranean-style diet
If you decide to be high in protein, fiber, healthy fats and some complex carbs, you can turn on your metabolic switch while reaping the benefits, which studies say may be the healthiest diet out there. The daily consumption of vegetables, fruits, whole grains and healthy fats, the weekly intake of fish, poultry, beans and eggs is encouraged. While a moderate portions of dairy products and a limited intake of red meat is recommended.
5. Give yourself time
It can take from a few days to a few weeks to activate the metabolic switch and start seeing the benefits. If you follow the planned meal plans, you will be well on your way. Trust science, move on, and you’ll see progress.