Metabolic eating plan
So the New Year is here and all the new fad diets are out and diet offers to get you all on board. I have tried every sort of eating plan there is out there and hence I do have an eating disorder myself. I now try to manage it the best way I can by eating clean healthy produce and keep a variety of foods in my weekly diet. I make sure all food groups are covered and more so that I’m getting the best variety of nutrients I can from all different food sources. Make sure you are having a balanced amount of protein, carbs and fats in your meals so that your body is gaining the iron, vitamins and minerals it needs to make sure all parts of your body grow and repair where needed. I drink one coffee a day and lots of water and green tea. I do not drink alcohol which can affect your system breaking down the foods/nutrients it needs.
For women as we age our metabolism slows down, so we need to make sure we stay active at least three times a week, we incorporate weights in our exercise regime and yes we need to look at the foods we eat. This doesn’t necessarily mean eating less and starving yourselves, it means wise choices and less high sugared foods, fats and alcohol. By eating more wholesome foods on specific days this can speed up your metabolism.
I’ve looked into some metabolic eating plans and the idea is to change your foods and eat 5 smaller meals/snacks per day, this means consuming them every 2.5 – 3 hours, so planning is the key. You need to pack meals and snacks because if you go longer in between meals we start to deplete the body and start the starvation period, you turn on the fat storing hormone RT3 and we start to store the fat instead of burning it. The body then will use your muscle for energy instead of fat. Try to complete this for 4 weeks and see if you feel it is changing your metabolism.
To restart your metabolism – you need to start eating whole grains and fruit (natural sugar) endorphins in the brain and flood the body with very easily digestible nutrients. You can also eat moderate amounts of proteins.
So let’s convince your body that it’s no longer in an emergency situation (starving it), encouraging it to actually digest the food you are eating, and use those nutrients for fuel rather than storing it as fat.
Day 1 & 2 Sample Meal Plan
Lunch: Chicken and avocado salad or chicken quinoa salad with roast vegetables (fat, protein, and carbs)
Snack: Guacamole and celery
Dinner: Chicken/broccoli stirfry on brown rice or Fish with salad (grain, protein and veggie)
Making sure your meals are containing healthy foods you like makes a huge difference. Take a bite of a delicious food you love, and your adrenal glands start pumping out endorphins (feel-good hormones). This prompts your brain to release serotonin (another feel-good hormone). And that tells the thyroid gland to produce another hormone you’re going to like – one that burns fat.
And while you’re feeling happy and burning fat, your leptin (hunger hormone) levels are sinking. You don’t feel hungry anymore, so you don’t overeat! Remember, if you eat boring food you hate, none of this will happen. Worse, you’ll screw up your body’s natural food response.
The next two days you need to pull back on grains and fruit and introduce lots of alkalizing green vegetables. Leafy greens, asparagus, mushrooms and peppers help balance the acidity of the protein you’re eating, keeping the body pH balanced. Your body then converts those proteins into amino acids, the building blocks of muscle. We need these after big training sessions as well.
So while you’re eating fat in the form of meat and fish, you’re also burning fat as fuel. The protein combined with lots of vegetables are the keys to releasing “old” fat – you’re actually unlocking stored fat into the bloodstream, ready for Phase 3, when your metabolism will really burn hot, melting those pounds off. For these two days you will not eat other sources of fat or carbs.
Day 3 & 4 Sample Meal Plan
Breakfast: Eggs, mushroom and spinach omelet (protein and veggie)
Snack: Smoked salmon and cucumbers (protein and veggie)
Lunch: Tuna salad with quinoa stuffed capsicum or tuna stuffed zucchini (protein and veggie)
Snack: Turkey slices or vegetable sticks with cottage cheese (protein)
Dinner: Steak and vegetables (protein and veggie)
Phase 3 of the Fast Metabolism Diet we’re going to make sure that food gets used as fat-burning fuel.
Now let’s focus on the next 3 days making sure that the food gets used as fat burning fuel. To ensure that your fat stores have been unlocked, your body can start using that old fat as fuel until it’s gone for good. In these few days, you’ll eat a variety of whole foods from the past 4 days, but now you’ll be adding healthy fats to every meal: Coconut, avocado, olive oil, raw nuts and seeds – all of which help you torch old fat right along with the natural dietary fat that’s coming in.
The foods you eat in this phase are also rich in inositol and choline, cofactors that metabolize fat and keep it from getting blocked in the liver; they keep all that newly released fat from being reabsorbed.
By the end of the first week, your body’s metabolism is starting to run a bit faster hopefully. You should no longer be in starvation mode. Instead, you’re feeling satisfied and your hormones are happy.
Day 5,6 & 7 Sample Meal Plan
Breakfast: Omelette with sundried tomato and spring onion etc sprinkle dukkah (Fruit, fat from the egg, grain and veggie)
Snack: Hummus and veggies (Fat from the oils in the hummus and veggie)
Lunch: Chicken and avocado salad wrap (fat, protein and veggie)
Snack: Almond butter (peanut butter) stuffed celery (fat and veggie)
Dinner: Brown rice Salmon, asparagus and vegetable risotto (grains, fats, veggies)
I have many recipes on my website to choose from. I have put beside each example what you need to include in the meal. I know some of you may not be seafood lovers or could be vegetarian, so swap tuna/salmon for chicken but include some ground flaxseed or flaxseed oil, hemp oil, or avocado oil so you are getting the omega -3 your body needs.
You do not need to count calories, but you should weigh the raw protein so that you are having 100gms (palm size) per serve and about 2-3 cups of vegetables with your meals.
Celery and asparagus are great to add in as much as you can as they make you wee a lot and flush through your system.
Drink plenty of water and green tea.