Mejora Tu Metabolismo

The authors of The Coconut Diet outline a four-step weight loss plan that enables readers to reset their metabolism by changing their sleeping and eating habits.
Step One: Develop a sound sleep regimen. Go to sleep at the same time every night and get up at the same time every morning. Avoid caffeine, nicotine and alcohol, especially after 4 p.m. Caffeine stays in the blood stream for over six hours. Drink chamomile tea, milk or apple juice with a light snack about an hour before bedtime. Anything that contains calcium, magnesium and/or vitamin B-6 is an excellent sleep aid. Keep your bedroom cool, dark and quiet. Do not go to bed until you become sleepy. Foods that promote sleep include dairy products, seafood, poultry (especially turkey), whole grains, seeds (flax, sunflower), legumes and nuts, particularly almonds, peanuts and hazel nuts. Spices such as black pepper, cayenne and ginger help metabolize fat. Sea salt is easier to digest than processed, refined and chemical laden table salt.
Step Two: Reduce your stress. Stress is the mental, emotional or physical strain caused by anxiety, exhaustion and overwork. Emotions affect the mind. The mind controls the body. Stress related insomnia affects people''s health. Relaxation lessens anxiety, thereby reducing the effects of stress. Relaxation techniques include prayer, meditation, taking a hot bath, listening to soothing music, reading a good book or better yet, reading a dull book. Get comfortable, breath deeply and make a conscious effort to relax.
Step Three: Exercise. A small amount of regular exercise (for example, ten minutes of stretching followed by twenty minutes of light aerobics) is more effective than inconsistent extensive exercise (like trying to run twenty laps at the local gym every other Tuesday evening after work). Running and jogging damage joints while walking tones muscles. Amateur weight lifters are more likely to tear cartilage than increase stamina.
Step Four: Follow the 21-day menu plan.
Drink at least eight glasses of water daily. Eat 4 to 6 ounces of animal protein at each meal. Eat as many as 24 small nuts (almonds, pistachios or peanuts), 6 large nuts (brazil, cashew, hazel, macadamia, pecan or walnuts) and 1 tablespoon of peanut butter for 3 servings of nuts per day. Eat two servings of fruit each day. The 21-day menu plan places no limit on vegetable servings.
Various researchers have conducted numerous studies on sleeping habits, eating habits and weight maintenance. Scientists have theorized that poor sleep is a significant contributing factor to weight gain. Studies have shown that people who sleep less than four hours a night are almost 75% more likely to be obese than people who sleep at least six hours or more.
Several things happen during sleep. The mind releases hormones while the body stores energy, completes repairs and strengthens the immune system. Despite numerous studies, scientists have not been able to determine exactly what occurs during REM sleep. Some have theorized that the brain replays and restructures memories and experiences in order to solve problems. Resechers have identified five hormones disrupted by sleep loss that influence weight:
1) Leptin regulates metabolism.
2) Ghrelin triggers appetite.
3) Insulin manages glucose absorption.
4) Cortisol regulates leptin and ghrelin levels.
5) GH growth hormone inhibits weight gain.
Published: June 23, 2007