Does Really Junk Food Slow Down Your Metabolism?
Your metabolism describes all the chemical reactions that happen in your body. In case your metabolism is fast that means the body burns more calories. In contrast, having a slow metabolism means the body burns less calories, which makes it tougher to maintain or lose weight.
Certain foods might boost your metabolism. But how can junk food have an effect on it?
This informative article explores whether processed foods slow down your metabolism.
What Is Junk Food?
Junk food means very processed foods which are basically high in calories, refined carbs, and harmful fats. Additionally, those foods are low in filling nutrients such as protein and fiber.
French fries, potato chips, sugary drinks, most pizzas are just some of the examples.
Processed foods are widely available, cheap and handy. Also, it’s usually heavily marketed, especially to children, and promoted with inaccurate health claims. Although it is tasty, it truly is not very filling and is easy to overeat.
Surprisingly, junk food might also have an effect on your brain in a really powerful way, especially when eaten frequently and in too big amounts. It may lead to an enormous release of dopamine, a neurotransmitter that helps control your brain’s reward and pleasure center.
When your brain is overflowed with dopamine in quite unnatural amounts, it can induce food addiction in some people.
It Takes Less Energy to Digest Junk Food
Your body needs to spend energy to digest, absorb and metabolize the food you eat.
This is exactly known as the thermic effect of food ( TEF ), and it usually accounts for around 10% of your daily energy expenses. Metabolizing protein in food takes much more energy compared to metabolizing carbs or fat. The truth is, eating a high-protein diet triggers your body to melt away to 100 more calories daily.
Moreover, the level to which foods are processed influences the TEF. It is going to often be higher when you eat whole foods composed of complex nutrients, compared to refined, processed junk foods.
To check out this, one small study in seventeen healthy people compared 2 sandwich meals that differed in their degree of processing, but not their macronutrient composition or calorie content. The study noticed that people who eat a whole grain sandwich with cheddar cheese burned two times more calories digesting and metabolizing the meal compared to people who ate a sandwich made with refined grains and processed cheese.
Despite the fact that this study was small, the outcomes reveal that processed food takes less energy to digest and metabolize compared to whole foods. This results in fewer calories burned during the day, making weight loss and maintenance harder.
Junk Food May Cause Insulin Resistance
when your body’s cells stop responding to the hormone insulin is known as insulin resistance. This may result in higher blood sugar levels. Insulin resistance is a significant risk factor for metabolic syndrome, type 2 diabetes as well as other serious diseases.
The intake of processed foods was basically associated with an increased risk of insulin resistance. A not so big study in 12 healthy men reported changes in the capability of skeletal muscle to process glucose after just 5 days on a diet abundant in fatty processed foods.
The researchers realized that dieting habits comprised of high-fat junk foods can result in insulin resistance in the long term.
Additionally, the outcomes of a 15-year study reveal that your chance of developing insulin resistance may increase twofold when you visit a fast food restaurant over two times weekly, compared to less frequently.
This means that eating junk food regularly may promote insulin resistance.
Sugar-Sweetened Beverages May Slow Down Your Metabolism
Sugary drinks may very well be the worst for your body of all the junk foods available. When taken in an excessive amount, they might bring about several health problems, such as obesity, heart disease, metabolic syndrome and type 2 diabetes.
These problems are mostly caused by their high levels of fructose, a simple sugar mainly metabolized by the liver. Whenever you consume plenty of fructose, the liver may become overfull and turn some of it into fat.
Sugar-based sweeteners like table sugar ( sucrose ) and high-fructose corn syrup are around 50% fructose and generally present in sugary drinks.
Whenever consumed in huge amounts in the form of added sugars, fructose could adjust satiety signals, hinder the response of the “hunger hormone” ghrelin after meals and promote fat storage around the belly.
Moreover, it may slow down your metabolism. In one study, overweight and obese people used drinks that had been sweetened with fructose and provided 25% of their daily calorie intakes. During a 10-week period, they felt a considerable drop in resting energy expenditure.
This simply means that the fructose in sugary drinks could reduce the number of calories you burn, at least when used in excess.
It’s Not Only About the Calories
Minimizing your calorie consumption is really important if you wish to lose weight.
Nevertheless, the calorie content of your meals isn’t the single thing that matters. The quality of the foods you eat is equally as important.
As an example, eating 100 calories of French fries will surely have different effects on the body than 100 calories of quinoa. The majority of commercial French fries are rich in unhealthy fats, refined carbs, and salt, while quinoa is packed with protein, fiber, and many vitamins.
Before everything else, you burn more calories metabolizing whole foods compared to junk foods. Also, you melt away much more calories by eating high-protein foods, than foods rich in unhealthy fats and refined carbs. Furthermore, high-protein foods could reduce your appetite, suppress your cravings and impact hormones that regulate your weight.
So, calories from whole foods like quinoa are definitely more satiating than calories from processed junk foods like french fries.
Prior to minimizing your calorie consumption to lose weight, think about making better food choices and picking more nutritious, high-quality foods.
Eating lots of junk food has metabolic consequences. Actually, it may boost your risk of insulin resistance and lessen the number of calories you burn daily.
In order to boost your metabolism, a few ideas can help you do that. To begin, try out including more high-protein foods in your diet, together with strength training into your regimen and getting plenty of high-quality sleep. But most importantly, go for whole, single-ingredient foods as often as possible.