How long does it take for metabolism to adapt to a diet?

Depending on other physiological properties, as well as daily nutrition, metabolism will occur strongly from 1 week, 30 days or longer, including those who are on a diet. Dieting has long been a concern of …

metabolism to adapt to a diet

Depending on other physiological properties, as well as daily nutrition, metabolism will occur strongly from 1 week, 30 days or longer, including those who are on a diet.

Dieting has long been a concern of people thanks to its remarkable effects. Not only helps dieters know-how and absorb healthy nutrients, and avoid unhealthy compounds but also an important thing is to lose weight.

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This diet will gradually change your body through eating habits every day, combined with an exercise regime, you have an instant body with good health.

So, what about dieters? their metabolism is special?

Are they growing faster than others?

Do you understand correctly about metabolism?

Dieters or non-dieters all have the same metabolism, this is a process that takes place in the body, according to Biology, this phenomenon is a biochemical process in each cell to convert the calories you eat is eating into the necessary energy.

Even when you stand, sit, or do nothing, your metabolism continues.

According to Michael Jensen, a researcher at the Mayo Clinic, the brain, liver, heart and kidney alone account for more than 50% of calories burned.

Based on that, your body will divide into 3 main ways to burn energy:

  • Metabolism takes place when the body is at rest.
  • When digesting food.
  • When exercising.

In which, when resting, your body accounts for most of the calories you burn each day, while exercise accounts for only 10-30% on average.

But everyone has different metabolic results, and whether they are of the same height, weight or body composition, they are still different in this process.

That’s why there are people who can eat as much as they want but won’t gain weight, someone who can only breathe air or a strict diet will still be obese, and people who eat poorly will gain weight easily.

And scientists still have not found 100% of the answer in this problem.

According to Professor Will Wong of the John Hopkins Center for Fatty and Metabolism Research, “We do not yet understand the mechanisms that control metabolism in humans.”

There is a rate that predicts that weight loss through dieting will slow down the metabolism after a while.

So, does the diet really reduce the metabolism?

According to NCBI (National Center for Biotechnology Information), metabolism can be reduced by 10-15% if you go on a diet.

The average person’s diet would need to provide between 1200 and 1500 calories per day in 3 main meals accompanied by snacks (average is from 300 calories per meal).

According to the average person, the dieter needs to adapt the diet for 1 week, to be able to see the metabolic process as efficiently as they want.

If you are on a diet, in the beginning, your body may lack a certain amount of energy, but at some point, for example, from 1 week onwards, your body will begin to adapt it, and optimize that process.

It is also for this reason that when you go on a diet, you can reduce a part of your body’s metabolism.

This is very individual, there is no exact number, but overall, it takes your body about 30 days to fully adapt to a new process.

What I am saying above is a healthy diet process, but if you find yourself losing weight faster than the time above, it could be because your diet is too small, or even you are fast.

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In addition, metabolism is affected by many external factors, namely:

1). Heredity:

Heredity is something that can’t or can’t be changed, maybe you got it from your parents. So try to change good habits to have more impact on the body, with exercise and rest.

You can’t just invest in an eating plan, without investing in burning the calories you’ve consumed, try to schedule time each day at least 30 minutes for full-body exercises, this will help the body to adapt to good activities.

2). Do not drink a lot of water:

You have known for a long time that water plays a very important role, if you do not drink enough water, your metabolism will be slow, and you will also easily experience dryness in your lips. Drink enough water every day for the diet to be effective.

3). Stay up too late:

Remember, are you the person in this case?

If so, change it now. The evening is the time for the internal organs to start working, so go to bed on time, and follow the science, the opposite will not get any effect.

Foods that increase metabolism for dieters?

Exercise or cardio is great for weight loss, but the most important thing is the right nutrition, and nothing is safer than a healthy diet.

If you do not want your metabolism to be slowed down when you diet or add these dishes to your daily menu, just maintain for a while and you will immediately see the effects:

1). Salmon

Researchers have shown that salmon is great for increasing metabolism as well as reducing inflammation, they not only reduce appetite but also contribute to reducing belly fat, and contain many good fatty acids like omega-3.

2). Chilli

Just use a little chilli every day, will help clean the digestive system as well as speed up metabolism every day.

3). Coconut oil

Coconut oil is mostly saturated fat, which gives you great energy as well as boosts your metabolism.

4). Lentils

This food not only contains a lot of protein but is also rich in B vitamins and iron, making it easy to control blood sugar levels as well as support effective weight loss.

Cons to watch out for a diet


Although dieting greatly supports weight loss, as well as balances nutrients and becomes healthier. Then following a strict diet can also affect your daily energy.

Dieting can make you more tired

This is absolutely true for those who have not learned about this diet well, they skip most of the healthy foods but only focus on vegetables and fruits. It can be completely different from other diets.

You need to know what foods to avoid, and to eat a variety of healthy foods. If you eat too little or lack nutrients, you will be limited in calories and may experience bone pain and fatigue.

Fool your hunger by consuming healthy foods that are high in protein, then combine with fruits and vegetables and go with light exercise.

The body needs a certain time for it to understand that you are changing your diet, and then it will start to accelerate and maintain.

Eating disorder

Look closely at the types of food, its ingredients and calories. Consult a doctor or people with long experience.

Dieting will not be effective if you do not prepare yourself with solid knowledge, each dish has different nutrition, you need to combine them, and do not eat only 1-2 certain foods or too much in a meal.

May be suffering from depression.

This may seem absurd, but it’s still a consequence of unsuccessful dieting.

According to the University of Cincinnati’s Eating Disorders program, people who fail to diet and lose weight successfully are often irritable, fearful, tired, and depressed. This is completely understandable when the body is not getting what you want.

But perfect results are only for those who know how to get up, find out the cause and start challenging, change yourself more to have good success.