We all know your metabolism is what determines your ability to lose weight and get rid of stubborn fat.
Just in case you forgot what your metabolism is:
Your metabolism is the rate at which all the chemical reactions in your body work as a whole to create the energy you need to thrive. Think of your metabolism as the engine in your car. Sometimes it can be a high performance machine, but without good care, it can run like a slug.
In this article I’m going to review:
1.) Signs of a slow metabolism
2.) How a ketogenic diet can reverse a slow metabolism and produce a fat-burning metabolism
3.) Tips on how to keep your metabolic furnace revved up and burning fat 24/7
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Signs of a Sluggish Metabolism
The most obvious signs that your metabolism has plummeted are:
- Weight gain
- Inability to lose weight despite restricting calories
- Not feeling hungry
Causes of a Slow and Sluggish Metabolism
The main reasons your metabolism may be slowing down:
- Age: Your metabolism is thought to slow about one to two percent per decade.
- Low percentage of muscle mass: When your muscle mass diminishes, your basal metabolic rate (the number of calories you burn while at rest) diminishes as well.
- Not eating enough food! Insufficient calories can cause you to go into “starvation mode” which can slash your metabolic rate. Severely restricting your caloric intake is one of the key reasons that diets don’t work and wind up making you fatter in the end.
- Lack of exercise and physical activity: In a UC Davis study, they found that the resting metabolic rate in highly trained runners was reduced by 7 to 10 percent when daily exercise training was stopped.
- Dehydration: Your organs need water to function every day. When you don’t get enough water, your organs will slow down and can eventually shut down.
- Hypothyroidism: The main purpose of the thyroid hormone is to keep your engine running. When your thyroid isn’t producing enough thyroid hormone, your metabolism will slow down.
How to Preserve Your Metabolism
Your Metabolism is controlled by 5 equally important parts:
- Your Liver – The main detoxification organ. The liver is responsible for ¾ of your thyroid hormone production.
- Your Adrenals – Your stress glands. The adrenal glands regulate steroid hormones (for fat loss) and stress hormones helping balance your metabolism.
- Your Thyroid – Your master metabolism gland controls your body temperature, metabolism functions, and ability to burn fat.
- Your Muscle – The only metabolically active tissue in the body, helps burn fat, regulate blood glucose, and support an elevated metabolism.
- Your Body – The product of the 4 previous metabolism factors. Your body is either functioning optimally or is in a state of dis-ease.
This sounds over-simplistic, but when you start to investigate how your metabolism functions in relation to your ability to burn fat, this is what you’re left with.
Are your habits, exercise, food, and lifestyle supporting a metabolism that helps you burn fat or store fat?
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When Your Metabolism Is Slow
A host of health problems result when your body is sluggish and in need of a metabolic makeover. Here’s the top 4 signs your metabolism is slacking:
Weight Loss Resistance
This is the frustrating condition where extra weight won’t budge, even if you’re doing all of the right things with diet and lifestyle. Worse yet, much of the fat is concentrated around your middle!
Gas, Bloating, and Heartburn
If you’re suffering from digestive discomfort after meals, you have plenty of company! In fact, recent studies show that 70 million Americans experience some form of gut issues, such as leaky gut and heartburn.
This can lead to a whole host of health problems, including joint and muscle pain, nutrient deficiencies, chronic inflammation, and a sluggish metabolism.
A slow metabolism can throw your hormones off balance. As a result, you may constantly feel cold, especially in your hands and feet. Dry, scaly skin and thinning hair are also signs of a slow metabolism.
Is your hairline receding? Are the ends of your eyebrows getting sparse? Yep, you guessed it: your hormones are sending more signals that your metabolism needs help!
Blood Sugar Imbalance
If you’re constantly hungry and find it impossible to get to your next meal without a hangry snack attack, your blood sugar is unbalanced.
More signs of a slow metabolism? Carb and sugar cravings rule your food choices before you crash around 3PM, with brain fog and fatigue that sends you reaching for caffeine or diet soda.
If any of the above sound familiar, I’ve got you covered!
Resetting Your Metabolism Fast
You might be surprised to know that dieting is NOT your metabolism’s friend!
I always say that your body is not a bank account, it’s a chemistry lab. This means you need to ditch the “calories in, calories out” dieting model if you really want to boost your metabolism.
It turns out that your lifestyle habits and the types of foods you eat send signals for your body to either burn calories or store fat. Once you know how it works, you’re on your way to dialing up your metabolism!
Here’s 6 steps to get your metabolism revved up again…
Make sure you’re a fat burner – Instead of burning sugar for energy, your goal is to burn fat. One of the fastest ways to accomplish that is to close the kitchen down right after dinner, so you stop eating 3 hours before bedtime.
This gives your body a head start on a 12-14 hour fast it needs to dip into your fat stores. Read this blog to find out more about how to make the shift from a sugar burner to a fat burner.
Ditch your hidden food intolerances – Remember our discussion of weight loss resistance above? One of the most common culprits is food intolerance. (Find out the other common causes here…)
Drink more water – This metabolism-boosting tip is easy and free – my two favorites! Studies have shown that drinking water can increase your metabolism by 30%!2 In fact, being just 2% dehydrated can make you less alert and decrease your energy.3
Are you drinking enough water every day? (That old “8 glasses a day” advice is outdated.) Find out exactly how much water you need with this handy widget.
Burst train 2-3 times a week – If you’re running to lose weight, this tip is for you. Endurance training like long-distance running actually causes your body to break down muscle, your biggest metabolic ally. Not good!
A better option is burst training (a.k.a. high-intensity interval training), especially first thing in the morning. It causes an oxygen deficit that causes your body to stoke your metabolism.4 Here’s how to build your own 8-minute burst training workout.
Address your stress – Stress is an unavoidable part of life, but chronic stress causes the stress hormone cortisol to work against you. As a result, your muscles begin to break down and you default to fat-storage mode.
So, if want to boost your metabolism, stress management is key! Meditation and a nice soak in the tub are my best go-to stress busters. I’m also a fan of EFT, which I like to call my “touch technology!” (Get plenty more free stress-fighting tips with the free guide at the end of this blog…)
Get Enough Sleep – Even the perfect diet and exercise routine can’t offset the metabolic fallout caused by lack of sleep. In fact, just ONE night of poor sleep can result in blood sugar imbalance and lower your metabolism.
Getting at least 7-9 hours of uninterrupted sleep is essential to boosting your human growth hormone, promoting fat loss, and silencing your hunger hormones so you’re able to make smarter food choices during the daytime.5
The Diet That Boosts Your Metabolism And Revs Up Your Fat-Burning Furnace
I’m sure you’ve heard of the ketogenic diet.
This diet is one of the healthiest and fastest way to get into a fat-burning state.
How To Start A Ketogenic Diet
A keto diet is pretty simple in theory (low carbs, high fat, moderate protein). But that doesn’t necessarily tell you exactly what to eat, what to avoid, or how much to eat.
I recommend starting with a simple, achievable rapid fat loss ketogenic diet.
So What Exactly Can You Eat on A Ketogenic Diet?
- Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon fat, olive oil
- Meats, including organ meats
- Fish and Seafood
- Non-starchy vegetables (especially green leafy vegetables)
- Some berries
- So a typical day’s meal might look like this:
Breakfast – eggs with bacon
Lunch – cup of bone broth with chicken salad
Dinner – steak with sauteed veggies followed by a keto dessert
Here are some other meal ideas from proponents of a ketogenic diet….
What Foods Are Off-Limits on a Keto Diet?
❌ Grains: Any type of whole grain or grain-based product (pasta, bread, cereal, rice, etc.)
❌ Fruit: All fruit (a few blackberries or strawberries are the exception if you’re not at your total carb percentage for the day since they’re lower in sugar)
❌ Root veggies: Potatoes, sweet potatoes, parsnips, yams, carrots
❌ Beans and legumes: Lentils, garbanzo beans, peanuts, peas, kidney beans, navy beans
❌ Unhealthy fats: The keto diet encourages healthy fats, not unhealthy fats like those found in refined vegetable oils, such as canola, soybean, sunflower and peanut oil
❌ Processed foods: Avoid anything in a package or box, because it will most likely contain either a grain, sugar alcohols such as xylitol, refined sugar or all of the above
❌ Condiments: Conventional salad dressings, ketchup and sauces are generally high in carbs
❌ Alcohol: Since alcohol is a carbohydrate, even one glass of wine or a beer can throw you out of ketosis
What Can You Eat on a Keto Diet?
So…what can you eat on the keto diet? The answer is: Plenty!
✅ Meat: Beef, elk, bison, bacon, ham
✅ Fatty fish: Wild salmon, halibut, sardines, mackerel
✅ Poultry: Chicken, organic eggs
✅ Nuts and seeds: Almonds, walnuts, macadamia nuts, cashews, flaxseeds, pumpkin, chia seeds
✅ Healthy fats: Avocado, coconut oil, extra virgin olive oil, avocado oil
✅ Low carb vegetables: Leafy greens, onions, tomatoes, peppers, broccoli, asparagus
✅ Condiments: Herbs and spices such as turmeric, black pepper, basil, mint, parsley, cilantro, mustard seed
The easiest way to get started on a keto diet is to stock your kitchen with keto-friendly foods, and get rid of any foods that may tempt you into deviating from your keto meal plan.
Personalizing Your Ketogenic Diet
One of the best things about a keto diet is that many people in the community love figuring things out. There’s a lot of self-experimentation and sharing of data and ideas.
Which is why one of the most important things members of The 3-Week Ketogenic Diet find is having a private Facebook community.
The secret is simple: get rid of stubborn fat, get a flat stomach. To get a flat stomach, you need to UNstubborn your fat and you can do that with a simple ketogenic diet.
I recently released a 21-day rapid fat loss ketogenic diet plan that over 6,500 people have joined and are seeing amazing results.
Like Crystal who lost 19 pounds in 21 days.
Or Jennifer who dropped 16 pounds and 9 inches in 3 weeks.
And even Debra who dropped 6 pounds in the first week…just 7 days!
You can read their success stories and many more on the next page…