What does slow metabolism mean and how to speed it up without breaking the fast?

🔍 What is metabolism?

Metabolism is the totality of processes by which your body converts food into energy. Includes:

• basal metabolism (energy required for basic functions — respiration, circulation, etc.)
• thermogenesis (energy consumed for digestion)
• physical activity

🐌 What does a slow metabolism mean?

A “slow” metabolism means that your body consumes fewer calories at rest. This can make weight loss more difficult and contribute to fat accumulation, even with moderate caloric intake.

Common causes:

• Long-term restrictive diets
• Lack of muscle mass
• Hormonal imbalances (eg: thyroid, insulin)
• Chronic stress and lack of sleep
• Nutrient deficiency (iodine, iron, selenium, zinc, B12)

🧠 How do you know if you have a slow metabolism?

• You gain weight easily, even with little food
• You have low energy or are sleepy
• You're always cold, even when others don't
• Have slow digestion or constipation
• You have dry skin and hair loss
• You lose weight hard no matter what you try

⚙️ How to speed up metabolism without breaking fasting?

Paradoxically, intermittent fasting can upholdsAcceleration of metabolism — but only if done correctly.

1. Don't get too hungry

Intermittent fasting does not mean starvation. If you reduce calories too much or deprive yourself of nutrients, the body will slow down the metabolism even more.

2. Eat enough in the food window

It includes sources of quality protein (20—30g/meal), good fats and complex carbohydrates. Too high a deficit slows down metabolism.

3. Train with weights

Muscle mass is motormetabolism. More muscle means a faster metabolism. Choose exercises with weights, TRX or body weight.

4. Get enough sleep

Sleep is essential for hormonal balance. Lack of sleep leads to an increase in cortisol and a slowdown in metabolism.

5. Do not forget about iodine, selenium and B12

Nutritional deficiencies can sabotage thyroid function. Include in the diet foods such as: eggs, fatty fish, seaweed, pumpkin seeds, beef, offal (eg: liver).

✅ Intermittent fasting supports metabolism... if adapted

Studies show that intermittent fasting can:

• reduces inflammation
• increases insulin sensitivity
• improve mitochondrial function

But... if it's accompanied by stress, insufficient food or poor sleep — it can have the opposite effect.

🥦 Examples of foods and methods that support healthy metabolism

🍳 Recommended foods:

• Eggs— rich in protein, choline and B12
• Fatty fish (salmon, sardines, mackerel)— excellent source of Omega-3 and iodine
• Beef, turkey, offal (liver)— contain iron, zinc and B-complex
• Lentils, chickpeas, beans— fiber + vegetable protein
• Seaweed— natural source of iodine for the thyroid
• Pumpkin and sesame seeds— rich in zinc, magnesium and selenium
• Green tea or matcha— contain catechins that can stimulate thermogenesis
• Water with lemon and natural salt in the morning— helps hydration and adrenal function

💪 Simple methods that speed up metabolism:

• Short, intense workouts (HIIT)— 10—20 minutes, 2—3 times a week
• Walking briskly daily (min. 8,000 steps)— activates metabolism without inducing stress
• Cold or alternating showers— stimulates mitochondria and fat burning
• Exposure to natural light in the morning— regulates circadian rhythm and hormones
• Quality sleep (min. 7—8h/night)— essential for optimal thyroid function and metabolism
• Stress reduction (meditation, mindful breathing, time in nature)— increased cortisol slows down fat burning

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🔚 Conclusion

Slow metabolism is not a life sentence. It is a signal that you need to take more care of your body. And the intermittent fasting, done intelligently, can be an excellent allyin the regulation of metabolism.

Do you want to know if you have a slow metabolism?

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