Weight loss is a long game to play, and it's not just about burning calories and cutting meals in your diet. It's a complex process that puts your body under significant stress. When your body takes less food than it usually does and gets significant physical activity, stress is its first reaction. You may feel exhausted and hungry when your body starts using fat as a main source of energy. Moreover, you're not only eating less to get rid of fat. You do it to make sure you won't lose muscles. Anyway, your body is under stress, and it directly impacts the metabolism and the immune system.
The metabolic rate, the speed of the inner processes of your body, and other factors matter a lot. It's important when you maintain weight, and it gets even more important when you lose weight and burn fat. That's why it's essential to adapt your diet and boost your metabolism to avoid negative consequences. In this article, we will explain how to adapt your meal plan to make weight loss more effective.
Here’s the table with key points that will help you make your diet better and boost metabolism.
How does the Weight Loss Program Affect Your Immune System?
The immune system gets stressed when you start losing weight. At the same time, a high-fat diet and an unstable plan of eating plan harm the system as well, so the switch to a fat loss routine makes it better for your body. Since it's a big system that affects the whole body, you have to take care of it to prevent diseases. On one hand, we prevent inflammation by burning fat stuck around our organs, improving the immune response. On the other hand, we increase the cortisol level in our bodies, causing additional stress. It harms the immune system, especially if it's a long-term process. Another positive aspect of fat loss is that we lower the risk of catching infections and improve our immune defense. Still, the other side of the coin is that crash dieting weakens the barriers of your body, making you a target for pathogens.
The idea of boosting the immune system is to help you burn calories more efficiently and support the basal metabolic rate. A key to that is a well-balanced diet that consists of
Whole products (grains, pasta, wheat bread, fruits, vegetables, and healthy fats, both saturated and unsaturated).
Lean protein sources to help you match your daily amount (chicken, turkey, beef, ground beef, eggs, protein powder on preference, etc.).
Water for hydration is a must. The needed volume is 1 liter per 1000 calories or 1 liter per 30 kg of body weight.
Vitamins and minerals are necessary to cover basic needs in zinc, calcium, magnesium, vitamin B, and other components.
In case you don't have time to prepare meals yourself or you don't want to do that for any reason, consider getting our meal plans. With multiple options for weight loss, weight management, and muscle gain, we help our clients stay healthy and get their favorite foods all the time.
Top Products to Support Your Immune System
Before establishing a diet and making it a part of your routine, notice the best products that speed up your metabolism, prevent weight gain, and keep you active all the time. You don't have to use them all, but some of them may become a part of your diet in the future.
Red bell pepper stands out as a great source of vitamin C, containing up to 127 mg per 100 grams of product. It's also a great source of beta-carotene, which is important for skin health, keeping it healthy. Broccoli, a product most people don't like because of its bitter taste, becomes crucial for a metabolism boost. It contains a whole vitamin complex (A, C, and E) and gives your body a solid amount of fiber and antioxidants. If you make broccoli a part of your meal plan, you will see how it affects your health. Almonds, one of the richest sources of healthy fats, also stand out for a high content of vitamin E. These seeds are powerful antioxidants that make a positive impact on the immune system. Green tea, one of the favorite drinks for millions of people, is full of natural components that keep you healthy. The main component is flavonoid, helping us regulate the immune system and causing anti-inflammatory processes. It leads to a strong immune response in case of stress, especially during weight loss programs.
Having high-quality sources of protein in your diet is also essential, so consider getting Greek yogurt as well. It's a protein-rich product with a high amount of calcium. Chicken eggs are also important as sources of high-quality protein and saturated fats contained in yolks.
How to Maintain Your Diet During the Week to Boost Metabolism?
Dieting is not just about following strict rules. It's also about being flexible and keeping yourself interested in the diet so you can burn more calories without harming your body.
You must eat enough to keep your body satisfied. If you miss a meal or eat less than you're supposed to, you may feel exhausted and perform badly during training or throughout the day. Moreover, the level of stress will rise, and this is definitely not what you need.
Stick to a proper eating time, getting small portions to keep the energy levels high. Breakfast should be the biggest meal, as it kickstarts your day and gives you energy to wake up and get on track.
Stay hydrated. When you drink enough, you control your appetite and control metabolic rate. Also, drinking tea and coffee throughout the day gives you even more energy. Still, taking caffeine less than 8 hours before sleep may harm your sleeping routine.
The first major step towards proper dieting and metabolism increase is to create a well-balanced meal plan. When you eat what you want, it's easier to support your metabolism without worrying about stress, occasional refeeds, or other dieting issues.
FAQ
Can I boost my immune system by eating well?
Having a clean diet will boost your immune system and help you keep a healthy metabolism. When you avoid processed foods, your overall health will improve.
How to maintain a healthy weight?
Proper weight maintenance can be achieved with a proper meal plan and regular activity like walking, running, lifting, or bike riding.
How does fat negatively affect the immune system?
The excessive amount of fat may cause metabolic dysfunctions and even lead to chronic diseases.
