Unhealthy eating habits lead to metabolic disorders, which in turn provoke hormonal imbalances, weight gain, and many other health problems, according to Eat This, Not That.
Consumption of too many refined carbohydrates and sugar
"Consuming excessive refined carbohydrates, such as sugary cereals and white bread, can cause rapid spikes in your blood sugar levels, followed by blood sugar crashes. These fluctuations can disrupt your metabolism, making it harder for your body to regulate energy and fat storage effectively.," explains nutritionist Mary Sabat.
High sugar intake can also lead to insulin resistance, a condition where cells become less sensitive to insulin, which interferes with the body's ability to control blood sugar and store fat efficiently.
"As with eating too many refined carbohydrates, the blood sugar often drops too low after the high sugar intake, leading to hunger and overeating," the doctor says.
Not eating enough healthy fats
Sources of healthy fats include fish, avocados, and nuts. These healthy fats are important for metabolism, and without them, metabolism will deteriorate.
"Not having healthy fats in your diet can disrupt metabolism because fats play a crucial role in hormone regulation and overall metabolic function," says Sabat.
According to her, healthy fats are essential for the absorption of fat-soluble vitamins (A, D, E, and K) and the production of important hormones such as insulin and thyroid hormones.
To enrich your diet with healthy fats, add a few slices of avocado to your salad and dress it with olive oil. You can sprinkle it with nuts.
Experimenting with extreme diets
A fast diet is never healthy because it disrupts metabolism.
"Extreme calorie restriction and crash diets can slow down your metabolism as your body adapts to the reduced calorie intake by conserving energy. This adaptation often results in muscle loss, making it harder to maintain a healthy weight once normal eating resumes," the nutritionist warns.
Sabat emphasizes that it is very important to slowly form new eating habits. This will help you control your weight better.
Eating a diet low in vitamins and minerals
Eating processed foods and not eating enough fruits and vegetables can lead to a lack of essential vitamins and minerals.
"Eating a diet low in vitamins and minerals can disrupt metabolism because these micronutrients play vital roles in various metabolic processes. For instance, vitamins and minerals are essential cofactors for enzymes involved in energy production, nutrient metabolism, and hormone regulation," the expert says.
If the body lacks these substances, it is difficult for it to efficiently convert food into energy, regulate appetite, and maintain proper metabolic balance.
According to Sabat, a well-balanced diet will enrich the body with essential vitamins and minerals. This way, you will avoid metabolic disorders.
Skipping post-workout snacks
Not eating after a workout will trigger excessive appetite later, says nutritionist Amy Goodson.
"Typically, they (ed., people) will feel extra hungry in the hours to follow and often overeat (especially carbohydrates). So, not only did they miss their optimal recovery nutrition window, but now they have put themselves on a blood sugar roller coaster, which can have negative effects on metabolism," the expert says.
To avoid blood sugar spikes, Goodson recommends eating a protein bar or shake, cottage cheese with berries, or a slice of whole wheat toast with avocado and a boiled egg after training.
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