15 METHODS TO LOSE WEIGHT: Low Fat with Science

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15 METHODS TO LOSE WEIGHT © Iván Salinas Román 2021 all rights reserved Kindle Direct Publishing

Paperback edition 2021

15 METHODS TO LOSE WEIGHT

Low Fat with Science

Ing. Iván Salinas Román

For those who think that, if we are not going to take care of our body, then where do you plan to live?

Contenido FOREWORD Losing weight: much more than calories Do you know how fat is burned (oxidized)? 1.- CALORIC DEFICIT 3.- Creates and maintains muscle mass 4.- INTERMITTENT FASTING 5.- Functional or high intensity (cardiovascular) training 6. Modulate your biorhythms 7.- METABOLIC FLEXIBILITY 8.- Raise your catecholamines 9.- Speeds up metabolism 10.- It enhances sleep quality 11.- Decrease carbohydrates or Diet low in carbohydrates 12.- Intestinal function 13.- Carbohydrates: At Right Times 14.- INSULIN RESISTANCE 15.- MINERALS AND HYDRATION ERRORS WHEN LOSING FAT SUPPLEMENTS WITH SCIENTIFIC EVIDENCE TO LOSE WEIGHT

FOREWORD

Surely at some time in your life you have made a diet to lose weight quickly, aggressively, risky and that has had consequences both physically and emotionally in your life in this book I explain 15 ways to lose weight by accelerating the metabolism , but above all in a healthy way.

One of the most common goals of human beings around nutrition, sports supplementation is to lose weight. All of us have had times when we have wanted to speed up the times, summer arrives, some commitment, a moment where you have to put on a certain clothes and you see that you do not have time to get into that dress or pants, you do not have time to get to Summer marking the abs having the figure you want and trying to carry out risky or very aggressive diets detox diets, which promise that in a matter of weeks you will lose many kilos, that you will accelerate your metabolism a lot. Unfortunately, I have always found myself constantly on very aggressive diets with a rebound effect and with consequences both physically and emotionally. In this book I am going to explain 15 tools that we can use every time we want to lose weight to consistently and healthily accelerate your metabolism without having to reach moments where you have these physical consequences and above all avoiding the dreaded rebound effect.

Before talking about these 15 tools I want you to understand, what is metabolism.

Metabolism is the set of biochemical, physicochemical, electrochemical reactions that take place in all the cells of your body and that have a final destination either towards anabolism or towards catabolism.

Anabolism would be the set of enzymatic reactions in your body that are destined to the construction of protein structures, collagen, all antibodies, cell membranes, muscle reconstruction after a workout or we can have the set of enzymatic reactions of metabolism destined for catabolism.

Catabolism is the set of reactions destined to use the substrates that we have in our organism in order that they are oxidized and that we obtain energy, so the metabolism will always be between these two enzymatic reactions or those that are destined to anabolism or those that are destined to catabolism.

When we talk about accelerating metabolism, we are obviously talking about promoting all metabolic enzymatic routes destined for catabolism and that will allow us toUtilize both glucose glycogen stores and triglyceride stores accumulated in adipocytesin the fat cells of your body, so that in this way we obtain energy. If we accelerate your metabolism in a coherent and healthy way, your body will use either glucose or especially the fat reserves of your adipocytes for energy and we will prevent your body from catabolizing the muscle reserves of the amino acids that you have in your body, so that an unhealthy metabolic acceleration would occur which is unfortunately one of the things that tend to happen

with aggressive diets and that we have been able to talk about many times that will cause that dreaded

rebound as soon as you leave the very aggressive nutritional plan What are you doing.

Losing weight: much more than calories

The amount of food we eat is just one of the many variables that influence weight control, why do most of the diets we do to lose weight fail? It seems logical that if we eat fewer calories than we expend we lose weight, but the reality is that it does not work that way.

If we do not take into account, in addition to the quantity of food, the quality of the food, the appropriate combinations, the intestinal health, the microbiota or the intestinal flora, the hormonal balance, the glycemic index, the chronobiology or what we eat at all times of the day according to our biological clock, hygiene and quality of sleep, stress will not be successful.

Therefore, the amount of food is only one of the many variables that influence weight control.

Do you know how fat is burned (oxidized)?

In order for grease to oxidize or burn, it must go through the following processes: • Mobilization • Transport • oxidation To carry out the oxidation or burning of fat in our body a series of complex steps is needed, I will try to simplify it, because it is important that you take it into account. First you need to have an elevation of the heart rate for a certain time, that is, your heart needs to raise the heart rate, what does this mean, you need to exercise, walk in the morning or have some activity.

After the sugar (glycogen) tanks of the muscle and the liver have to be completely consumed, because that is the first thing that the body will use as energy before it can always reach fat, it is not going to skip that step.

Now, since the body has run out of its glycogen tanks, which are sugar, that's when we are going to switch fuel and fat enters to be used as energy. Fat is transported to the liver, where there is a chemical process and is used for energy.

Well, since you agreed, you already took the energy from fats and you are in your exercise routine, in your spinning class, walking, running or the activity you do, you will wonder what happens with fat, how it leaves our body.

I understand that there are products that tell you that they will make you urinate on fat, creams, massages or any other product. The truth is that most of the fat comes out in the form of carbon dioxide, when you exhale a little carbon dioxide comes out, another very small part in the form of heat, another in the form of sweat and the last in the form of urine.

But what about your fat cells or adipocytes? If you are in your obese state or in your lean state you are going to have the same number of fat cells or adipocytes, the difference is that when you are obese the fat cells are bigger right now logically I am exaggerating just to make a point and when it starts to come out body fat is how they get small, that's what happens.

So all those products that tell you that they are going to do miracles and they are going to get rid of the acute fat is not true. Another important point is that, unfortunately, the body burns or oxidizes fat from all parts and it will also depend a lot on your genetics, for example there are people who first lose their breasts, others first eliminate the fat from the

breasts. brasos or there are people who struggle who say nothing I can not remove these hips, it depends on the genetics of the body it will be eliminating fat from everywhere it wants, we can not tell the body to eliminate only the waist, you can not, it does not happen, this is known as removing localized fat. Then also any product that tells you to slim down only the waist or with this girdle is to eliminate fat from the abdomen, it is not true, there is no elimination of localized fat.

1.- CALORIC DEFICIT

Lower the calories! Obviously we are talking about dynamic laws and energy laws that exist within our organisms, in the end if we have a total of calories that we burn throughout the day that are based on basal metabolism and are based on the set of calories that we burn to do things at the end we need to have an energy deficit that includes fewer calories than you are burning daily (oxidizing) in that way at the end of the week, at the end of the month when we add up every day where there has been a deficit Caloric obviously the body is going to promote this catabolism in an attempt to obtain energy to continue performing all vital functions.

We need to understand that the basal metabolism is based on the total calories that during 24 hours you are going to burn simply by being alive to breathe, because your heart is going to make beats with electromagnetic reactions that are going to develop in your cell during the cycle of Krebs, while you are sleeping you are burning calories the more you have basal metabolism, while your basal metabolism is higher, the more calories you burn at rest and you know which tissue is going to allow you to have a higher basal metabolism, your muscle mass of Hence, whenever we carry out a type of diet, a nutritional plan aimed at accelerating the metabolism, we must try to preserve your muscle mass as much as possible, so that your basal metabolism while you are going down.

calories do not drop so much that in the end that energy deficit that we have to create is not so aggressive

That leads you to consume at the end, a tomato, a chicken breast and four lettuce leaves throughout the day, that does not interest us.

What interests us is a caloric deficit, but with the tools that I will also explain

below so that your body at all times does not have an excessive loss of basal metabolism and in the end obviously the rebound effect, when you skip the diet .

2.- ketogenic diet or keto diet

The ketogenic diet, or keto diet, is one that induces the production of ketone bodies, a process called ketosis. To achieve this, it is key to reduce to the maximum the main source of energy of the body, that is, carbohydrates.

The energy must be obtained basically from proteins and fats, but not just any option is recommended, but we will try to prioritize as protein sources those that are lean or nutritious such as fresh red and white meats, fish of all kinds, eggs and dairy without added sugar.

You lose weight without starving

You have to be cautious and not fall into an aggressive caloric deficit, because one of the benefits or problems that the ketogenic diet can have is that as a consequence of the release of dopamine, adrenaline and especially those ketone bodies from the fourth On the fifth day, a lot of saturation of the satiety receptors of the hypothalamus can be generated and that from the sixth or seventh day you feel that you are not hungry this is something that many people who do a ketogenic diet normally report and that may also surprise you if you have never done a ketogenic diet you have done a lot of diets that involved a lot of sacrifice and that made you constantly think about carbohydrates, but with the ketogenic diet it is true

that many people from the fifth or sixth day observe, that you begin to forget about food that is due to the satiating power that fats have.

Once the fat reaches the intestine, neuropeptides, hormones, the active vasoactive intestinal peptide and a series of molecules are released that are released in the intestine and interact in the nervous system so that it is literally very satiated, the fat is very satiated, the bodies Ketones also

generate that satiety and on many occasions the person who even had a very extreme caloric surplus ends up eating two meals throughout the day and it is more if you are doing intermittent fasting you can fall into a deficit that is too extreme that later you can generate hormonal alterations and so on, then it is important to count your calories and not go over a deficit of 300, 400 or 500 calories a day, so that as the weeks and months go by if you are going to extend that ketogenic diet you will have a gradual fall in fat , that we maintain muscle mass, so as not to fall into too extreme a deficit that could lead to muscle catabolism, a loss of mass muscle with all the collateral consequences for your health. That is why we must calculate our macronutrients well.

The standard ketogenic diet is the most common. Limit the amount of carbohydrates that should be consumed to about 50 grams per day. That represents 10% of the total calories that should be consumed per day. The rest is divided between 20% protein and 70% fat. Yes, as you read: 70% fat.

There are other variants of ketogenic diets that are more restrictive. For example, there are some "Keto" diets in which carbohydrates are limited to just 2% of the daily food intake; proteins, 8%, and the rest is 90% fat. In general, in the diet of an adult, the consumption of 225 to 323 grams of carbohydrates per day is considered healthy. That's 45% to 60% of your daily calorie intake. There you see the difference. To give an example: a small banana has approximately 24 grams of carbohydrates, and a cup of boiled rice, 45 grams. If one exceeds the allowed amount of carbohydrates, the state of ketosis is lost, and the body returns to burning glucose instead of fat, thus interrupting the effect of the ketogenic diet.

3.- Creates and maintains muscle mass

More calories are needed to maintain muscle than to maintain fat, so if we have good muscle tone our metabolism will be faster. We need to build, maintain muscle mass and to achieve that maintenance or even the growth of our muscle mass, it is normal that we can introduce adequate amounts of carbohydrates on certain days in the training environment and especially if that training is isolated muscle to achieve build more muscle mass.

We are going to achieve that with carbohydrate and the consequent release of insulin by the pancreas, these would be the anabolic hormones that must be compensated with the rest of the more catabolic hormones such as cortisol, glucagon, thyroid hormones, the hormone growth.

All these catabolic hormones would cause metabolic reactions that will cause lipolysis, the elimination of triglycerides and the expulsion of glycerol and fatty acids to the blood plasma, the elimination of liver glycogen to release glucose to the blood plasma and will cause neo glycogenesis, which is the process by which the body in need of energy will promote the use of fatty acids and the use of muscle amino acids to obtain glucose and continue to obtain energy.

In the end, we always need metabolic balance and flexibility, that's why when many people wonder if it is better to use fat or if it is better to use carbohydrate, if you can do ketosis for life and intermittent fasting as well, the answer is in balance, because we seek that metabolic flexibility. If you are going to do a training aimed at building muscle mass, you need

carbohydrates, you need a high glycemic load after training to cause insulin release and activate the metabolic pathways destined for mTOR or to have more muscle protein, but other days where you do nothing of exercise, where you only do an aerobic function or walk for 50 minutes, maybe we have to resort to protein and fat or do a ketogenic diet for a few days, activate AMPK and thus get our mitochondria and our cells to be able to obtain energy of the different active ingredients and that gradually over time we are not strict about the consumption of carbohydrates or fat, but rather that we are able to make our metabolism more flexible and that our diet does not depend solely and exclusively on the calories we eat or if we are excessively sensitive to fat or carbohydrate we need that flexibility that is going to get us to have insulin peaks hormonally that allow us to build muscle mass and therefore while we lose fat, our metabolic rate is high and we burn more at rest.

Likewise, we need days where our counter-compensatory hormones in the face of insulin anabolism such as thyroid hormone, such as cortisol, which is also necessary, glucagon, growth hormone, the activation of neurotransmitters such as adrenaline and noradrenaline activate MPKA. here linked to autophagy and favor mitochondrial biogenesis and the burning of all our fat that way we are going to achieve balance.

4.- INTERMITTENT FASTING

The first thing to clarify is that intermittent fasting is not a diet, although it can be effective as a method to lose weight. It is a way of eating that consists of concentrating the food intake for a certain number of hours a day, leaving a window of time in which solid foods are not eaten, only liquids that do not provide calories.

There are several ways to do it: 12/12, 8/16, 4/20 23/1, each being the ratio between the number of hours during which you cannot eat anything and in which you have to concentrate the intake. Each person experiences intermittent fasting in their own way, and different styles suit different people.

Although the main purpose of this eating protocol is usually to lose weight, this practice can go further, as it helps you to effectively prevent and combat pathologies. Intermittent fasting can help you increase insulin sensitivity, treat high blood pressure, control the sensation of appetite, or even as a useful formula to delay aging.

FAST 12/12 This type of intermittent fasting plan can be a good option for beginners. This is because the fasting period is relatively short, much of the fast occurs while sleeping, and the person can consume the same number of calories each day.

The easiest way to do the 12-hour fast is to include sleep time in the fasting window. For example, a person might choose to fast between 7:00 p.m. m. and at 7:00 a. m. He would have to finish his dinner before 7:00 p.m. m. and don't eat breakfast until 7:00 a.m. m., but most of this time would be spent sleeping.

FASTING 8/16 This type of intermittent fasting can be helpful for someone who has already tried the 12-hour fast, has adapted, and wants to keep improving both in body composition and health. On this fast, dinner is usually finished at 8:00 p.m. m. and then you do not have breakfast the next day, but you do not eat again until noon. There are more and more studies in both mice and humans, one of them observed that limiting the feeding window to 8 hours protected them from obesity, inflammation, diabetes and liver disease, even when they consumed the same total amount of calories.

FASTING 4/20

This type of fast is stricter, it will only allow you to eat at most two meals, which will take place in a maximum period of 4 hours. The rest of the time you will be fasting.

FASTING 1/23 or OMAD The OMAD protocol, short for “One Meal A Day” is an advanced intermittent fasting protocol that advocates including only one meal per day. It is evident that it will contribute to the loss of weight and fat in most people, but apart from this much sought after effect, some people witness an improvement in previous gastrointestinal symptoms, both mild (dyspepsia, abdominal distention, colic pain) and others. serious.

It is clear that this type of advanced intermittent fasting protocol is not for everyone. If you are starting to fast, it is not a good idea to do OMAD, you would have to adapt and start with 12/12 intermittent fasting.

BENEFITS

• Fat reduction in trunk and abdomen. • Reduction of blood pressure and body weight. • Reduction of cholesterol and triglycerides. • Strengthening the muscles. • Decrease in blood sugar levels. Improves insulin resistance, helps prevent diabetes and normalizes blood glucose. • In addition, during fasting, it is proven that growth hormone levels (the one that keeps us young, with less fat and more muscle definition) increase up to 5 times. • Reduces inflammation and helps prevent the growth of cancer cells

5.- Functional or high intensity (cardiovascular) training

At the same time that you are doing your diet, we are also interested in exercising, it can be a moderate exercise, neither in a stressed way so that it will raise your cortisol a lot, but you have to exercise and if you can exercise high intensity 2-3 days a week functional exercise, especially at the beginning because you will not have a high amount of energy in your body and with this time-limited exercise you will accelerate your metabolism and promote that the body has the capacity to oxidize and that your mitochondria work much better.

We will also obtain benefits from autophagy, autophagy is the ability of the body to consume itself and promote catabolism to use glycogen or the accumulation of triglycerides as energy resources that we can do as I just said by reducing carbohydrates, with intermittent fasting if you like. But high intensity sport with a few minutes is perhaps the greatest promoter of autophagy in the short term and that is a resource that you can do 2 or 3 days a week on an empty stomach or even if you do it in the afternoon, you will get enough. benefits and that will help your mitochondria work better, oxidize better and accelerate your metabolism.

6. Modulate your biorhythms

Try to modulate the biorhythms in your body in a beneficial way, diets cannot be carried out on many occasions because they are being carried out inconsistently in relation to our schedules to the shifts we take, if you try to help your body have hours allocated to autophagy, catabolism, oxidation of fatty acids, glucose the days after you have done the glycogen loads and then you have hours dedicated to muscle building, to regeneration your body is actually going to be a lot in that process and little by little you will find balance at the intestinal level at the endocrine level, at the immune level at the nervous level, at the emotional level you will be with less anxiety than before and we will achieve the holy grail that we want in every diet, sustainability to medium and long term. We are going to find this on many occasions when at the same time it regulates its biorhythms, that is why it is important that while doing your diet you can do intermittent fasts, for example, with only 12 or 13 hours of fasting, and you will facilitate that the route to AMPK linked to autophagy to catabolism it develops that in those first hours of the day maybe not of sayones you wait 2 or 3 hours that you can introduce l tyrosine, a priority to activate dopamine, noradrenaline that after training, x days a week promotions the mTOR route with carbohydrate, that at night you also do not lie down with food on the base of the neck so that you can promote a deep sleep with a deep phase and in this way you promote balanced biorhythms in the long term so that your diet while you are losing kilos at the same time it favors you balance in all those systems, at the intestinal level at the immune level at the endocrine level and on a psychic emotional level.

At all times we are always talking about the metabolic flexibility that your body is able to use fats as an energy source of ATP, at all times we are trying to make the peripheral receptors of your muscles work well, this we will achieve with everything that you I'm talking about fasts, sports, reducing carbohydrates, introducing carbohydrates on certain days.

7.- METABOLIC FLEXIBILITY

Someone with good metabolic flexibility is able to easily use the most available energy, directing their hormones to achieve an ideal metabolic state: After a high-carbohydrate meal, your body burns more glucose, preventing excessive rises in blood sugar. Unused glucose is quickly stored in muscle or liver. After a high-fat meal, the use of fat for energy rises, conserving glycogen and minimizing stored fat. In intermittent and prolonged fasts, it uses mainly fat as fuel, without suffering hypoglycemia or feeling hungry after a few hours. Easily enter ketosis and minimize muscle loss even after several days without eating. When training, use a high percentage of fat at all intensity levels. This allows you

to save glycogen and improve your Recruitquickly glycogen for high efforts.

performance.

The modern lifestyle and diet many people are dependent on a constant supply of glucose, and their hormonal lack of control produces something more like the following:

• After a high carbohydrate meal, blood sugar is not easily eliminated, causing very high spikes.

• By not fasting almost never, when they fast they use little fat for energy,

rapidly depleting glucose. This forces the muscle to catabolize to continue producing glucose (gluconeogenesis).

• When training, glycogen consumption skyrockets rapidly even at relatively low intensities. Less body fat is burned and fatigue appears earlier. • The constant demand for glucose also increases cravings and the desire to eat sweets.

8.- Raise your catecholamines

Try to speed up your metabolism at the expense of the elevation of catecholamines, such as adrenaline, norepinephrine and also the neurotransmitter dopamine. This tool is very beneficial when you get up, for example if you come from an intermittent fast and you are going to be certain hours until the first solid intake or 30-40 minutes before a training that you want to do and especially on those days where you come without taking anything carbohydrate or you're down, blood pressure pretty low and you need that boost.

You can use green tea, you can use coffee, caffeine or tea capsules that also include some guarana, a good idea would be to use tyrosine between 1,000 or 2,000 milligrams, mucuna pruriens because they will raise our dopamine and apart from that elevation From the thermogenesis of adrenaline and norepinephrine, we will raise dopamine which will facilitate cognitive focus in the morning.

In training you could also use capsaicin capsules or even chili in your meals because it has been shown that it will increase your temperature and capsaicin will also raise adrenaline in your body and in a way favor thermogenesis and the activity of the sympathetic nervous system especially either on an empty stomach or at the first meals of the day or at lunch

pre-workout in that adrenaline rush

Do not take this type of supplement in the last intake of the day, because it would break our biorhythms, affecting our sleep. At the last meal of the day we already need to start shutting down the activity of our sympathetic nervous system.

9.- Speeds up metabolism

What is metabolism? Metabolism is a set of physical and chemical processes that occur in cells. It is responsible for converting the nutrients in food into the energy necessary for the body to fulfill all its vital functions.

These are: breathing, digestion, circulating blood, maintaining body temperature, and eliminating waste (through urine and feces). In other words, we not only use that energy to move and think, but also when we are at rest.

It is important to know that the most important organs to control the rate of metabolism are the muscles. In this sense, multiple studies agree that building muscle is probably the most important element to increase metabolism and lose weight. This data acquires greater importance when we consider that approximately 40% of the weight of an adult man and 30% of the weight of an adult woman is made up of muscles. In such a way that developing our muscle mass with daily anaerobic exercises can make our muscles become "natural burners" of calories with which it is possible to increase our metabolism and lose weight. Muscles burn approximately three times more calories than fat.

Remember that exercises are of two types: aerobic and anaerobic and both are very important. Aerobic exercises are those that physically exhaust us and make us sweat, such as running, swimming, playing soccer, or using a treadmill. Anaerobic exercises are those that are done at a fixed point and that increase muscle mass. Weight lifting is the best example.Other interventions that can help increase metabolism, and therefore help in weight control are: • Do daily aerobic physical activity, which makes our metabolism remain in a state of permanent "activation".

• Constantly hydrate with water, avoiding sugary drinks. Water is the best fuel to activate the metabolism. • Consume more protein because to "process" it the body consumes more calories. White meats, fish, and protein-rich vegetables like soybeans and quinoa are good choices. • There are some studies indicating that consuming 2 to 4 cups of green tea daily can increase metabolism.

In short, metabolism can be manipulated with relatively simple changes in our lifestyle, which, ultimately, is what determines the rate of our metabolism. Basal metabolism Basal metabolism is the energy that a person needs while at rest. Or put another way, the minimum calories that the body needs daily to continue to function. These minimum needs are those that are going to maintain the correct functioning of all the vital processes of the organism. Basal metabolic rate depends on a number of factors that are explained below.

Body size: since the larger this is, the greater the expenditure of energy with the consequent increase in metabolism.

Age: as age increases, metabolism decreases. Hence the importance of controlling it so as not to gain weight as we get older.

Sex: men have greater muscle mass than women and therefore their basal metabolism is higher.

10.- It enhances sleep quality

Sleep is a necessary physiological process. During rest, the body's tissues regenerate, sleep is essential for our body to produce and secrete vital hormones such as growth hormone and melatonin, for example.

In addition, in this period the body recovers and processes valuable information that it postponed during wakefulness, so rest is necessary for the learning process. When there are sleep disturbances there are negative effects on the body that translate into illness..

Getting adequate rest helps you lose weight. This is related to glucose metabolic processes and the circadian rhythm. The result is a reduction in obesity and diabetes. Inadequate rest can lead to increased weight and obesity levels.

When we do not sleep well, hence the importance of rest, we can cause our body to suffer a series of problems of metabolic origin, in addition to others of psychological origin that we are not going to enter. Behind these problems is the way our body has to process things as basic as energy.

Adequate sleep and following a suitable pattern helps improve glucose tolerance. This means that, with a regular pattern of sleep, if it is of quality, the glucose peaks do not occur so abruptly.

Habits improve sleep quality

-Sport in the morning or afternoon. -Avoid coffee or stimulating drinks at least 6 hours before sleeping. -Intermittent fasting to improve biorhythms -Away from distractions such as cell phone, television, tablets half an hour before going to sleep -Include carbohydrates on certain days, in the afternoon or at the last meal. -Supplements that you could use to help all of the above: mainly melatonin

11.- Decrease carbohydrates or Diet low in carbohydrates

Decrease the amount of carbohydrates, in the end we always talk about metabolic flexibility if we want to lose weight quickly, you already know that you have to make an energy deficit or a caloric deficit but also especially in the first days are the first weeks if you decrease the set of carbohydrates in your diet and maybe we promote a more ketogenic diet or with a higher protein and fat load, we will first of all ensure that your body gradually decreases in the glycogen glucose reserves, with which the first days you are going to urinate quite a lot because you know that glycogen is the accumulation of glucose molecules with water with which you are going to deflate that will already generate motivation.

Motivation for you to say from the following week I am even more motivated to move forward. Plasma glucose levels will also gradually decrease as the days go by, especially if you come from a metabolic syndrome, insulin resistance and your fasting glucose levels are 110 or 115 when reducing or eliminating carbohydrates for a few days or 7 10 days that your body will have less glucose there will be less insulin in your body you will not have other than to obtain that energy to obtain ATP at the muscle level every time you have to go to work, every time that you have that doing aerobic fasting, a hit or any activity your body will have no choice but to start little by little to accelerate metabolism at the expense of eliminating fatty acids accumulated in triglycerides, adipocytes and promoting the oxidation of fatty acids in the

mitochondria so that your body from the beginning will adapt, it will be able to obtain energy from fat and especially from the fat that interests us. Also your visceral fat, which is also associated with long-term metabolic pathologies.

12.- Intestinal function

In addition to poor eating habits, sedentary lifestyle, hormonal changes and metabolic difficulties, there are several digestive disorders that can influence being overweight. In fact, some patients suffer from this condition due to the poor work of the digestive system, since its functions are decisive for correctly breaking down fats and absorbing nutrients.

Gastroesophageal reflux Gastroesophageal reflux is another digestive disorder that can influence being overweight and causes an uncomfortable burning sensation in the chest due to the return of acidic juices into the esophagus. There is an association between people suffering from gastroesophageal reflux and obesity. 2. Ulcers Ulcers are lesions that usually develop on the lining of the stomach or small intestine. They are the most common consequence of excessive acid production. In this sense, they can influence weight gain due to the fact that they lead to episodes of anxiety about eating. Indeed, ulcers manifest with abdominal inflammation and dyspepsia.

Constipation constipation is not a disease. Rather, a chronic or isolated symptom of waste accumulation in the intestine. It also affects the stool stool. Being considered normal a margin between three stools a day and one every three days. Thus, it is considered another of the digestive disorders that most influence

overweight. In this sense, excess waste can hinder results when trying to lose weight. Alteration of the bacterial flora Alterations in the microbiota or bacterial flora are another of the influencing factors in weight gain. In effect, they interfere with the rhythm of metabolism and, in turn, create difficulties in absorbing and correctly using the nutrients that come from food. These imbalances occur because microorganisms grow excessively or because they reduce their presence. As a consequence, problems such as constipation are generated and, in addition, the tendency to accumulate fat increases.

13.- Carbohydrates: At Right Times

Incorporate carbohydrates into your eating plan, however strict it may be, however beneficial it may be in the short term. Before, I had already told you about the importance of reducing carbohydrates especially at the beginning, to eliminate glycogen so that it deflates you for a month so that liquid to improve insulin sensitivity and also if you have been dragging any metabolic syndrome a resistance to insulin is also better the whole spectrum of symptoms associated with the start of the diet.

But unfortunately there are many people who in this attempt to diet in a spartan way in an aggressive way of never wanting to skip the diet and especially if they are doing a high protein, low carb, gene diet literally have a phobia of carbohydrates and This can also bring you closer to an eating disorder and we are not interested because in addition the carbohydrate will be beneficial at all times, always remember that at all times I talk to you about making it more flexible, just as I offered you the tool to accelerate your metabolism through functional exercise of high intensity that autophagy is going to promote you has also told you about the importance of weights to which I explained the importance of reducing carbohydrate I also tell you that after X days or X weeks it will be very important that you can introduce carbohydrates in your diet.

A type of carbohydrate that does not generate insulin surges, such as a pseudo cereal, the legume, the sweet potato, a type of carbohydrate that does not

generate those insulin spikes because we are trying to improve your sensitivity to

insulin, but you need the carbohydrate so that your body when you are going to introduce it to long-term does not generate insulin spikes, alteration, anxiety we need short-term 7 or 10 days after having done that ketogenic diet

and especially a day where you train in post-training to replenish glycogen so that insulin there yes that has beneficial effects that we need, such as the promotion of the metabolic mTOR pathway aimed at building muscle fibers. The importance of maintaining a high basal metabolic rate and a great way is by doing weights, adding carbohydrate after training, this will also generate beneficial modulations of hormones such as insulin, it will be beneficial in a post workout. from leptin to adiponectin a set of hormones that have a very close link both with the endocrine system and with the immune, nervous and emotional system so that your diet will be more bearable and it will also be much healthier and faster because it will allow us that higher basal metabolism.

14.- INSULIN RESISTANCE

Many people wonder why before they lost 2 or 3 kilos without much problem and now it costs them a much greater sacrifice. This is because your body has developed a certain resistance to insulin, a condition that throws away any effort to lose weight and facilitates weight gain.

Insulin resistance is a condition in which our body does not respond correctly to the action of insulin, a hormone secreted by the pancreas to control the level of sugar in the blood and distribute glucose in the cells. The reasons for its appearance are varied: overweight, an inadequate diet with a prevalence of foods rich in sugars, sedentary lifestyle, stress, genetic inheritance or, in the case of women, polycystic ovary syndrome.

Insulin resistance may be one of the reasons it's so hard for you to lose weight, because your pancreas may not be producing enough insulin to remove extra sugar from your blood. That excess sugar turns into fat, which generally accumulates in the abdomen. And not only that. The problem is that insulin resistance can lead to type 2 Diabetes Mellitus and considerably increase the risk of cardiovascular disease.

If you wonder if insulin resistance can be reversed, of course it can, here are some tips:

1.- Eat a healthy and balanced diet with little prevalence of simple carbohydrates. You should take two servings of vegetables a day, four or five pieces of fruit, protein and take whole grains and pasta. Studies have shown that people with insulin resistance lose more weight on a low-carbohydrate

diet.

2.- Exercise. A sedentary lifestyle is one of the most common causes of insulin resistance. Just half an hour a day walking is enough to start. Although it is important to know that it is proven that high intensity and strength exercises that are enough to perform a few minutes a day, increase insulin sensitivity.

3.- Sleep well. Inadequate sleep is another factor that can cause insulin resistance. That is why it is advisable to sleep between six and eight hours a day and always do it at the same time, respecting the biological clock. Or what is the same, do not go to bed later than eleven at night.

4.- Intermittent fasting. It can contribute to a variety of health problems, including insulin resistance, being overweight, and obesity.

15.- MINERALS AND HYDRATION

It is very important so that while you are losing weight while accelerating the metabolism while doing this strict diet, while you are dehydrated, you do not have negative effects on your body. Maintain the hydration of your body and keep the introduction of minerals in your body, this is very important especially in the first weeks that you are going to carry out strict diets, reducing carbohydrate because you are going to urinate a lot, you are going to lose inflammation and you are going to go speeding up the metabolism. When you go to exercise, you will sweat suddenly, your sympathetic nervous system will activate, you will release a lot of adrenaline, you will sweat and you will become dehydrated. If you are not hydrated, your head may hurt, you may have lipothymias, you are going to leave because you are going to get a migraine, as the days go by, your sports performance will drop. This is not due to a lack of ATP or energy, in many cases this is caused by a drop in blood pressure, because you have lost so much water so you have to hydrate 2 to 3 liters throughout the day, control yourself if it is a day that you do sports or not, but above all, minerals are also introduced, a set of minerals with sodium with potassium with selenium and above all that you do not lack sodium the first weeks because we are going to need it to maintain hydration in your body and above all we will also need it when you carry out the carbohydrate loads on those days so that the glucose is transported from the intestinal lumen to the blood plasma to find the best of the diets

to speed up the metabolism to lose weight to achieve your healthy aesthetic goals to fit into the clothes of your dreams is what human beings have sought for hundreds of years. Unfortunately, speeding up times does not take into account the context in which the person is moving when dieting, the intestinal context of the endocrine context, the emotional context, makes us lose sight of the fact that the true objective must always be to carry out a diet. that is fast but above all that it is healthy and sustainable.

In this book I explain 15 methods and tools to accelerate the metabolism, taking into account the preservation of that basal metabolic rate and taking into account that the medium and long-term objective is that each time we make your metabolism more flexible and that each time you can go introducing fats, proteins and carbohydrates without rebound effect.

ERRORS WHEN LOSING FAT

1.- Lose weight against your health It is important not to go down too fast and take health into account. 2.- Just be based on calories You have to have a good balance of macronutrients. 3.-Use only the diet to lose weight Our priority must be health, so doing sports will improve it, whether aerobic or anaerobic to protect muscle mass in the process. 4.-Not hydrate well. When lowering carbohydrates, doing sports or intermittent fasting. We will need to hydrate well. 5.- Sports in excess. We must adapt to our objectives and not fall into excesses, since we can fall into stress and over training. 6.- Do not consume carbohydrates There are specific moments where we must recharge carbohydrates, especially after a workout.

SUPPLEMENTS WITH SCIENTIFIC EVIDENCE TO LOSE WEIGHT

Caffeine (or coffee) Studies show that caffeine is associated with greater weight loss because it produces an increase in thermogenesis and fat oxidation.

Green Tea Green tea can be a great ally when it comes to losing weight, this thanks to the theine, which is nothing more than the caffeine that this plant contains and which is considered an excellent fat burner, thanks to its thermogenic effect, that is, it increases body temperature, accelerates cellular metabolism

Melatonin In addition to helping you fall asleep, melatonin helps you lose weight and burn more calories.

Essential amino acids Amino acids can increase performance and a direct consequence is losing weight through exercise; If they can give you more energy, alleviate fatigue, and improve recovery times, you can maximize workouts to definitely burn more calories.

Time is the most precious thing we have, for the same reason I thank you for taking the time to have read the book, I hope it helps you on a day-to-day basis and that it brings benefits to your healthy habits.

15 METHODS TO LOSE WEIGHT

Low Fat with Science

Ing. Iván Salinas Román

Author

Autodidact, passionate about nutrition, metabolism, fitness in general and fasting, I studied chemical engineering. I am from Veracruz, Mexico. Always updating myself, based on science studies, meta-analysis and research. Always trying to help people who want to take control of their health.

[email protected]

Book author • Scientific Weight Training • Intermittent fasting in sport • 10 Anti-Aging Habits • MEGA GLUTES