Why the thin do not get fat
Once the question was asked by the creators of the film of the same name produced by the Air Force Company. It tells about two experiments conducted with a difference of forty years. In 1967, a professor at the University of Vermont, Ethan Simé, found 10 lean volunteers in Vermont State Prison, who were promised early release for helping science. The task of the subjects was to eat up to 10,000 kcal per day and gain a quarter of their weight. Two participants recovered only by 21%, the rest and this did not succeed, however they overeat. The experience was decided to be repeated by the learned Frédéric Nystrom of the Swedish University of Linkoping. This time, the participants in the experiment - slivers - were supposed to absorb a daily 5000 kcal daily and increase their weight by about 15% - approximately two sizes of clothes for girls. It is interesting that during the test it was immediately revealed that thin people do not really like much to eat, even if it's delicious. But what can not you do for the sake of science! Both studies have shown that justice does exist: if the fat is fattened fat, they will also gain weight. But somehow uneven: someone will recover more, and someone - only a couple of kilos. The main thing is that all participants in the experiments in the most brazen manner did not confirm the hypothesis of scientists: none of them scored the required number of kilograms. It is interesting that later all the volunteers returned to their norm without much effort. Scientists could not explain this phenomenon to the end. The reasons why some people find it harder to keep from stuffing their belly are obviously a few. For example, a genetic predisposition. So, some scientists sin on the FTO gene (it is also called the obesity gene). It is believed that he is responsible for the processes of metabolism and accumulation of adipose tissue. People who have it are 67% more likely to suffer from obesity, since it is more difficult for them to resist the temptation to overeat. In addition, the skinny "helps" their body structure. Muscle tissues burn energy much more than fat. And not only with physical exertion, but also during sleep. The leaners are more freezing, and their heating costs are half that of full people. By the way, it is because of the volume of muscle mass in men that metabolism is on the average 10-20% higher than in women. According to another theory, the microflora of the large intestine helps cope with excess calories. If the colonies of microorganisms are extensive, they are able to process a large amount of food, and accordingly, fat on the hips will be postponed less. Because, by the way, fiber is so useful, it is a nutrient medium for normal intestinal microflora. It is recommended for the treatment of dysbiosis and slimming. In addition, intestinal bacteria, by processing fiber, secrete B vitamins. "
Not lazy, but resourceful
Why does the rest of humanity have to fight (or resign) with excess kilograms? First, we will find out what this notorious metabolism is. "Metabolism" comes from the Greek word meaning "transformation". This is what we are doing with food, when we lean on food - turning food into energy (calories). We spend it constantly, even if we sleep - for a night about 1000 calories are burnt. But our costs do not exceed the amount of energy that we get with food. And fat cells are programmed at the genetic level so that they create reserves for future use. This is their main task - to grab, rework and postpone: suddenly then it will take a long time to wait for the moment. (By the way, if you limit yourself to a strict diet, then the cells will start to save, and after losing weight, you gain even more kilograms). Excess weight is not an exact concept. Simply, he is not in demand. A person lived well enough to live relatively recently. Previously, fat was good for him-he saved him from the cold and fed him. Now our survival mechanisms are not involved. In the wild, skinny - definitely sick. Well, how much a day do we need to not get better? The so-called basic metabolism (how many calories is burned by the body at rest) can be calculated by the Harris-Benedict formula. This is the minimum amount necessary to maintain the body weight at the same level. For men: metabolic rate at rest = 66 + (13.7 x weight in kilograms) + 5 x height in centimeters - (6.8 x age) = daily need for calories. For women: metabolic rate at rest = 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age) = daily need for calories. Let's try to make a calculation for a 30-year-old woman who is 170 cm tall and weighs 60 kg. So: 655 + (9.6 x 60) + (1.8 x 170) - (4.7 x 30) = 1396. Multiply the result by two in three workouts a week and by 1.5 if all of your physical efforts - shifting papers in the office. Of course, we also need to take into account the cost of producing heat by the body - this is another 50 - 70% of the energy expended. But all the same it will be found out, that the majority of us eats more, than it is required for ability to live of an organism. In fact, he would have had only one breakfast.
What affects the metabolism ?
In addition to the genetic predisposition and physique, hormonal balance is also important. Increase the weight of stress, taking medications. Problems with metabolism can arise due to the state of the thyroid and pancreas. Age also adds problems with excess kilograms - after 30 years, the level of metabolism is reduced by about 0.5% per year. Over the years, the hormonal background of a person changes. While the woman is young - it is necessary to involve, pregnant - to bear and feed the child, mature - to postpone fats for a rainy day, because there are less forces for hunting. In addition, due to a decrease in physical activity, muscle mass decreases in us, but the fatty layer increases. And even if a person keeps the same weight, this does not mean that he does not change. " And, of course, the main reason for our fatness is food habits.
Adventures of carbohydrates
The source of energy for us are proteins, fats and carbohydrates. However, the body prefers carbohydrates. Because to process food, you also need to spend. But if the breakdown of proteins takes up to 30% of calories, then carbohydrates - only 2%. So why peretruzhdatsya? So our diet has long shifted towards carbohydrate. If, for example, to take raw oats or buckwheat, they will be digested for a long time by the intestine and will require a large expenditure of energy. This property helps diabetics without drugs to lower the sugar level. They in the evening soak buckwheat, and in the morning they eat it raw. It would seem that all the same carbohydrates. But their splitting consumes energy, which is taken from the glucose in the blood. Here its level also decreases. If the buckwheat cook, it will already be easily digestible carbohydrates, and sugar, on the contrary, will jump. Our body does not have the ability to slow down the process of their assimilation, because it does not need to spend energy on it. As a result, excess glucose is "stored" in the form of glycogen - about 600 - 700 g in the liver and muscles. The rest should turn into fat. Quickly digested carbohydrates raise the blood sugar level swiftly. Immediately there comes a pleasant state: "here now have eaten, you can and sleep." By the way, so the body forces us to close our mouths and not continue to overeat. But after a while the glucose level drops. This organism is also afraid and gives us a signal: it's time to have a bite. Therefore, the first cause of overeating is easily digested carbohydrates.
We train metabolism
How to accelerate the "lazy" metabolism? First, you need to increase physical activity. Because, as already mentioned above, the muscles require more "fuel" than other tissues, for example fat. Secondly, cold dousing helps. They stimulate heat production, which means burning of excess calories. Thirdly, you should add fiber to your diet. Fourth, some doctors recommend fractional meals. Another way to lose extra pounds is to focus on proteins and fats in your diet, to choose foods with a low glycemic index (the ability of foods to increase blood glucose levels). This, by the way, is based and the food system of Montignac, and the Atkins diet, and Hollywood, and the Kremlin. The less and slower the foods raise the level of sugar in the blood, the better - the body has time to use it. If you prefer a vegetable diet, then at least without heat treatment. Because raw carrots, for example, glycemic index 30, and cooked already 80. Actually, this periodic starvation from a day or more. The body gets rid of the ballast in the form of glycogen, the sugar level is normalized (then from sweet one even turns), fats stored in reserve are burned, and most importantly - the mechanism of recovery is launched. But the hardest, as we know, to keep weight after losing weight. It turns out that the lost pounds are not returned, you need to include meat broth in your diet. It contains a special substance 1-carnitine, which helps burn fat. When found so useful properties of 1-carnitine, of course, the market appeared a lot of food additives with it and tablets. However, it should be remembered that he does his miracles nevertheless in combination with a low-carbohydrate diet and physical exertion. The most delicate way to maintain weight was suggested by the French, connoisseurs of wine. It turns out that the polyphenols of red grapes, contained in their favorite drink, help them to fight with fat. Actually, all this is easily doable, is not it?