Speed ​​Metabolism: Body Overhaul in 28 Days
Speed ​​Metabolism: Body Overhaul in 28 Days
Anonim

The more muscle mass you have, the faster your metabolism will be. It's a simple equation: Less muscle, slower metabolism. In this article, I'm going to set the rules. I'm going to tell you what to eat for the next 28 days and what is not recommended to help you lose weight.

The next 28 days are different. We are starting a major overhaul. If you want the diet to work, you have to follow the rules.… No objections, no deviations. These rules are non-negotiable for the next four weeks.

28 days to boost metabolism

The rules are simple and not scary at all. My goal is to "provoke" fat, not you! I want it to be fun and easy. And here's the first rule (you'll love it!): you must eat… Yes, the number one rule of the metabolism-boosting diet is that you should eat five times a day, every single day. That's 35 times a week!

No cheating: Skipping meals is not allowed! VYou will eat and you will eat a lot. And then you will lose weight.

But nothing like that will happen if you don't eat according to the strategic plan I have developed. It's critical if you want your diet to work.

D. I. E. T. A

Let's be friends not with the word DIET, but with the abbreviation D.I.E.T.A.:

D - diet

And - perfect

E - if

T - you eat

A - but not starving.

Every day I:

  • I eat every three to four hours
  • Eat for half an hour after waking up Em in accordance with the phase
  • Eat enough complex carbohydrates (Phase One), lean protein and green vegetables (Phase Two), or healthy fats (Phase Three).

"The diet is ideal if you eat, not starve!"This is your new meaning of the word diet. I don’t want you to ever associate the word “diet” with deprivation and starvation again. New D.I.E.T.A. - it's all about food.

If you are going to start a program, you should be aware that you are going to change your eating behavior, give up some habits, change your taste preferences.I will not force you to eat what you are allergic to, or what you are not consuming, or what you really hate - varying foods within a phase is acceptable.

And yet you have to follow the rules: if you break your leg, are you going to say to the doctor, “Sorry, doc, but I can't wear this cast. He doesn't look on me. And I don’t think I’ll use crutches.” No. Of course not. If you have something broken, you wear a cast. Following medical rules is a medical necessity; following my repair rules is a metabolic necessity!

Read them carefully. Then read them again. They apply to all phases and provide specific directions for life in each phase that are critical. These rules are not "forever", but you will feel so healthy and energized for the next 28 days that you will want to stick to some of them or maybe even everyone for the rest of their lives.

Remember, none of us have a true physiological need for caffeine or sweeteners. Even if you don’t buy some of the “junk” foods that we are discarding over the next four weeks, I can assure you that you will not find them in the lists of foods that I offer.

Metabolism acceleration rules

What can you

Rule # 1. You should eat 5 times a day, 35 times a week

These are three main meals and two snacks every day.

The good news is you should eat 35 times a week.so when I tell you that you won't starve or yearn for fruits, carbohydrates, fats or proteins, that's what I mean.

You should not skip meals or snacks.This is necessary to repair your metabolism. This is non-negotiable. I don’t care if you think you’re not hungry. You must eat.

Rule # 2. You should eat every three to four hours, except when you sleep

This could mean even more meals than 5 meals a day!If you stay up late or stay more than three or four hours without food, you should add an extra snack with foods from the phase you are currently in.

For example, if you finish dinner at 7:00 pm and stay up until 11:00 pm or 12:00 pm, you should have a Phase Three snack three to four hours after dinner. If you're worried about how to fit all of these meals into your busy schedule, don't worry. All my patients are extremely busy people, just like you, and they take time to eat every three to four hours.

The key is to incorporate this into your individual schedule.The table below provides some examples of how to do this if you are on a relatively average schedule, if you get up early, late, or work the night shift.

The last line is for you to write your typical graph:

Diet to speed up metabolism

Rule number 3. You must have breakfast within 30 minutes after waking up. Every day

Don't delay breakfast! If you don't have time for a full meal, you can grab a morning snack and have breakfast when you get to work. You must eat something within the first 30 minutes to keep your body from working on its last energy resources.

Also, please do not exercise until you have eaten. I tell my patients, "Don't starve before exercise." You may think that this way you will burn more fat, but in reality it is the worst thing you can do for your metabolism.

Rule # 4. You must stick to the plan for 28 days

The program lasts 28 days, which corresponds to the natural biological rhythm of the body. Individual weeks can be repeated over and over again for additional weight loss, but initially a full four weeks must elapse to achieve complete recovery in all phases. It's like putting things in order in the yard. The first time you are not able to sweep out all the litter, so you have to go back and sweep out everything that you were not able to sweep out at once.

Rule # 5: You Must Eat Foods That Are Allowed In Your Phase

You have to do it carefully. If you are in Phase One and this food is not on the lists or menus for Phase One, do not eat it. This applies to all three phases.

There are also products that are not included in the lists and menus, and this is not a mistake or a typo. This is done on purpose. In the “Not Allowed” section, I'll explain why some of the products are missing. Know that if a product isn't on any list or menu, you shouldn't eat it for the next 28 days.

Rule # 6. You must go through the phases in order

This means that two Phase One days are followed by two Phase Two days followed by three Phase Three days. And the easiest way to follow this is if you start the plan on Monday.

Each phase is designed with a specific purpose (relieve stress - calm the body to facilitate the absorption of nutrients from food, unblock fat - strengthen muscles and release fat stores, spur fat burning) and in a specific order for a specific reason.

Rule # 7: You Must Drink Enough Water

For example, if you weigh 90 kg, then you should drink about 3 liters of water every day. If your weight is 80 kg - 2.5 liters of water daily. In addition to drinking the required amount of water, you can drink decaffeinated herbal tea or homemade lemonade made from fresh lemons and limes with the addition of natural a sweetener such as stevia or xylitol (but NOT with sugar, honey, maple syrup, or agave nectar). However, tea and lemonade are not included in the required amount of water.

Limit any sugary drink to no more than two servings a day. I don’t want your taste buds to get too used to the taste of sugary drinks, even if they don’t have any calories. And remember: clean water first!

Rule number 8. There are organic natural products

I understand that sometimes natural, organic products (organic, farm) may be more expensive, and not everyone thinks natural food is better or healthier. I'm not going to argue about this, but it's common knowledge that any synthetic chemicals that enter your body, including preservatives, pesticides, insecticides, and hormones, must be processed by your liver. This process monopolizes time and energy that can be used to repair your metabolism.

Therefore, I insist on saving your liver energy. So, if possible, eat organic foods. Also try to keep your living environment as clean as possible. For the duration of the program, stop painting your home or replacing carpets. In this case, your liver will not have to be distracted by processing chemicals from the outside, the liver will focus on burning fat.

Rule number 9. Meat products must be free of nitrites

Nitrites are substances commonly added to meat products.such as bacon, sausages, jerky and ready-to-eat meats (sausages, ham, smoked meats). Nitrite inhibits bacterial growth, allowing food to be stored longer.

Since the "freshness" of meat is maintained by slowing down the breakdown of fat, nitrates also slow down the breakdown of fat in the body, which is unacceptable for those who are losing weight, because our goal is not to preserve, but to burn fat!

Instead, eat meats that are cured and preserved with natural foods like celery juice and sea salt. They are completely safe and easy to find. They are found in most supermarkets and all natural food stores, and several major food brands are now making them too.

If you are unsure about a product, look on the label for ingredients that say “nitrite-free” and “naturally preserved”, or ask your retailer if they contain nitrites.… Producers of organic meat also, as a rule, produce meat semi-finished products and “homemade” meat delicacies (sausages, smoked ham, ham, etc.) without nitrites. Remember that these meats do not last long, but you can freeze them until the day you are ready to eat them.

Rule number 10. Exercise should be in accordance with the phase

In a diet to speed up the metabolism, food is the main, but not the only condition. Reasonable physical activity makes the program more effective

  • First phase: One day of vigorous cardiac exercise such as jogging, ellipticals, or optimistic aerobic exercise.
  • Second phase: One day of resistance training.
  • Third phase: one day of exercise to reduce stress: yoga, breathing exercises, massage. It is not “activity” per se, but it increases blood flow to “problem” areas in your body, decreases cortisol levels, and increases the efficiency of the phase.

What is not allowed

If you've skimmed the book ahead for recipes, menus, and grocery lists, you may have noticed that some of the things you're used to eating are missing from one of the lists.I have very good reasons why I temporarily removed them from the menu. These foods make it difficult, and some make it impossible to reboot and restore metabolism.

You should not consume any of these foods while on a metabolic boost program:

  • Wheat
  • Corn
  • Milk products
  • Soy products
  • Dried fruits
  • Fruit juices
  • Low-fat, "diet" or artificially sweetened foods such as sodas or sugar-free gum
  • Artificial sweeteners of any kind
  • Caffeine in any form, including coffee, tea, sodas, chocolate
  • Alcohol

Notice, I saved the caffeine and alcohol for last, and now I duck to dodge the book flying at me. And yet, do not leave it and read on, we will soon talk about why we are giving it up for the next four weeks, as it is the key to success… We have gathered for a common goal, so let's move towards it. You don't give up on these products forever.Now, however, they are prohibited. And since you decided to go with me without objection, let's talk why.

Diet to speed up metabolism

The secret life of food allergies

Ironically, the food you love the most may be the one that your body tolerates the worst. When I was a child, I loved butter so much that I was ready to eat it without a break. Terrible, right? But I couldn't help myself. Plus I suffered from eczema.

I didn’t know then that I had a craving for fat because my body needed it. Now I know I need good fats and I am allergic to dairy products. When I stopped eating dairy products, my skin immediately cleared up.

What is your weakness and your secret passion?

Sometimes I say to my patients, “Imagine I have a magic wand and I can turn your favorite foods, for which you have an irresistible craving, into the healthiest food on earth. What foods for you could I use the magic wand to turn into healthy food?"

They confess that they are secret carbohydrate addicts or have an irresistible craving for sugar, chocolate or cheese. That's when I cautiously suggest that perhaps these are the foods they should cut back or eliminate from their diet at least for a while.

Rule # 1. No wheat

Wheat production is a billion dollar agricultural business. To increase yields and thus profits, farmers use hybrid wheat varieties that can withstand the most extreme weather conditions. (remember, I am uggie, and I studied this question for the whole course).

As a result, wheat has become not only resistant to weather conditions, but also almost indestructible in the human body, in other words, our bodies find it extremely difficult to digest and extract nutrients from "modern" wheat.

Think of it this way: if wheat can withstand thunderstorms, hail, pests, what are your body's chances of coping with it? Among other things, it causes inflammation, gas, bloating, swelling and fatigue. Giving up wheat may seem daunting, but I promise you, you won't miss it. My diet is loaded with healthy carbs like brown and wild rice, barley and quinoa seeds, baked goods and pasta made from sprouted grains or spelled.

You may not be used to eating these grains, but you can find any of these grains (or any other on the list, for that matter) at any well-stocked supermarket or health food store.

In addition to baked goods made from alternative flours and sprouted grains, you can purchase frozen dough and frozen dough products such as bread, bagels and tortillas from the frozen food section, so you can effortlessly prepare fresh, healthy baked goods at home.

Rule # 2. No corn

Corn is one of the worst enemies of your metabolism.… As with wheat, farmers prefer to grow modified corn to increase yields. But there is also another reason. Vegetarians should skip the following line: When farmers want to add marble (or white adipose tissue for flavor) to beef to increase the cost of meat, they feed hard corn to cows just before slaughter.

In other words, corn = fast fat. Corn is also fed to horses before a show if they are not gaining weight. Essentially, whole grain corn, thanks to the miracles of genetic engineering, has become a good source of sugar that threatens to increase white fat production. If there is a lot of corn, you will certainly work up an excellent weight gain, for which you can only make good money on the market, but you will have to forget about a fast metabolism.

There are many actors among my patients, and from time to time one of them asks me to help him or her gain weight for a movie role when you need to look fat. Corn is one of my best tricks. If you want to look pregnant, with a prominent belly, round cheeks, and plump hands, eat corn. If you want to speed up your metabolism, don't eat.

Rule # 3. No dairy products

"But I am so lo-yu-yu-yu-s-s-s-s-r!" - my patients whine. Oh yeah! The cheese is delicious. But the sugar-fat-protein ratio in cheese and other dairy products has a devastating effect on the restoration of your metabolism. The delivery rate of sugar from lactose (milk sugar) is too fast and the animal fat content of the cheese is too high.

I know that you, an experienced dieter, are thinking: "What if low-fat cottage cheese or Greek yogurt?" These foods are really good for your health because of the protein, and they may have a place in your life … but not in the next 28 days.

Contrary to what you might think, the worst form of dairy products is any non-organic, low-fat varietya. When it comes to dairy products, repeat after me, "If there is a word without, it is not for me." Low-fat dairy products aggressively slow down fat metabolism.

Another problem with dairy products is that they stimulate sex hormones to delay metabolism. Even organic foods contain an amino acid ratio that disrupts the balance of sex hormones. I use whole fat dairy in my diet to boost fertility and encourage women who are trying to get pregnant to drink organic whole milk. But this is not suitable for our program.

Don't worry, I won't leave you without other options. You can use unsweetened rice milk during Phase One, unsweetened almond milk, or unsweetened coconut milk during Phase Three. No milk of any kind is allowed in Phase Two, but it is only two days a week. You can handle it.

Rule # 4. No soy

Be patient, soy lovers. Non-GMO tofu, green soybeans, and tempeh are healthy foods, especially if you're not eating animal protein, but not when you're trying to heal your metabolism. Soy is estrogenic in nature, that is, it contains plant estrogens, close to estrogens that your body produces.and I don't know of any other substance that is more ideal for increasing belly fat. A plus most varieties of soybeans are genetically modified, which does not contribute to its assimilation by the body.

In conventional livestock farming, soy is used as a filler in livestock feed to provide cheap protein in the diet, just as fast food restaurants sometimes add soy protein to their hamburgers. Soy's estrogenic effect also causes rapid weight gain, which is good for livestock and bad for you.

I have a patient, an actor, who was exceptionally fit, slim and healthy. He needed to look like a chronic alcoholic - as if he had been drinking for a week and his whole life was out of control. I had 14 days to make it look the right way.

No problem! I knew exactly what to do. I fed him a bunch of soybeans and after 14 days he looked like life had hit him hard for years. Soy slows down your metabolism and has no place in your life for at least the next 28 days. (Although if you never eat it again, I wouldn't be upset.)

And don't worry vegetarians, there are many other high-protein, meat-free foods you can eat while on a metabolic-boosting diet. All menus in this book are given with a vegetarian option.

Rule # 5. No refined sugar

Refined sugar is a concentrated source of fast energy, and there is plenty of it in the body. If there is too much of it, the body must work harder than usual to maintain stable, normal blood sugar levels so that you stay awake, upright and vibrant. This becomes nearly impossible when consuming too much refined sugar because it enters the bloodstream quickly and easily.

To get rid of it, the body quickly converts it into fat cells, where it will no longer threaten blood sugar levels.… This is a survival mechanism. That is, when you eat refined sugar, you basically send it directly to your fat depots.

Just two teaspoons of refined sugar can prevent weight loss for three to four days. Let's say you go to a party and have one glass of sugary soda or eat one piece of cake. Say goodbye to weight loss until next week. Worse, you’ll want more sugar, and you’ll want it badly.

The hardest part to avoid sugar in the next few days after eating sugar… There are many animal studies that show that sugar is addictive to both the brain and body, like cocaine.

Refined sugar also has a depressing effect on the immune system. Just two teaspoons of refined sugar reduces T cells (regulatory T lymphocytes, white blood cells that are essential for maintaining the strength and functioning of your immune system) by 50% for up to two hours after you eat them, leaving the body is more vulnerable to infection and disease.

You may also be interested to know that refined sugar is not a pure product. Many refined sugars are mixed with glycoprotein, which stimulates the fast passage of sugar through the intestinal wall. Moreover, vegetarians should take note of this: the glycoprotein is obtained from pig blood or bone char. The animal ingredients used in the process of making "white" sugar are not disclosed, but they are nonetheless. Ugh. Just get rid of it … at least for the next 28 days.

Rule # 6. No caffeine

It's important to understand how much caffeine is stressing your adrenal glands. Your adrenal glands are very important in regulating blood sugar levels by keeping cortisol (stress hormone) levels constant and regulating adrenaline and norepinephrine, the so-called fight-or-flight hormones. The adrenal glands also help regulate aldosterone, which controls fat metabolism, and regulate sugar stores and muscle gain.

Caffeine pushes the body out of a healthy state of energy by constantly stealing it from untouchable reserves, leaving you exhausted and without resources when you really need energy.

Yes, I know that coffee (caffeine) has a reputation for reducing appetite and promoting weight loss.But in reality, coffee is only "effective" if you are on an extremely low-carb and low-calorie diet - a diet that is best left forever in order to achieve weight loss and maintenance, because the minute you start eating again ok, you will regain all the lost weight, and even with an increase.

For those looking to live a normal life and eat a healthy diet, it is best to quit their caffeine habit for the next 28 days … and perhaps forever

Also, you should know that decaffeinated coffee is actually not completely decaffeinated. Depending on the brand, it can contain 13 to 37% caffeine. If you can't give up coffee right now, start drinking decaffeinated organic coffee. But know that you are still getting a dose of adrenal stressful caffeine.

And if you insist on morning coffee, you must eat before drinking it. If you swallow coffee on an empty stomach, your body will start drawing sugar from your muscles to support the caffeine-stimulated adrenal hormones. Caffeine before breakfast is a metabolic killer, as are non-coffee drinks like black tea, green tea, and white tea.

The bottom line is that caffeine deficiency is not a threat to anyone. He is not just any mineral that your body needs. You may disagree with me, but you should know that Drinking caffeine is an amazing way to ruin your metabolism.

I know it's hard. Caffeine is an emotionally and psychologically addictive habit that can be difficult to give up. But the good news is that approximatelyafter three or four days of severe symptoms, it will be over… You will forget about the afternoon sleepiness, the obsessive need for a cup of coffee. It's an incredible feeling to get rid of the caffeine monkey behind your back.

Here are some of the techniques I use to help manage my caffeine addiction:

  • Cinnamon added to your morning smoothie
  • Feverfew (chamomile, odorless chamomile), an herb that helps relieve headaches
  • Ginkgo biloba - a vasodilator, may also help with headaches
  • Patience. Just remind yourself constantly that in a few short days you will wake up feeling like a million bucks.

Rule # 7. No alcohol

I know it's hard to resist a glass of wine or Margarita. I am not urging you to give up alcohol once and for all. But here's the main thing: alcohol must be processed by the liver. It monopolizes the main organ that we are trying to heal. When I tell you about the need to quit alcohol, I am not just expressing my opinion about alcohol. And it's not about empty calories. It's about metabolism.

Aside from the tribute it takes for your liver, there are some other compelling reasons to avoid alcohol for the next 28 days. Among other things, alcohol contains a lot of sugar, which is quickly converted to sugar in the blood. This is exactly what we are trying to prevent. For the next four weeks, in order to reduce weight and accelerate metabolism, you will enjoy mineral water with lemon or lime.

Rule number 8. No dried fruit and juice

Raisins, dried cranberries, dried apricots - from time to time they can be a good snack. But not in this process. The sugar concentration in them is too high, and the fibers are broken down too easily. Just like the refined sugar we discussed earlier, the sugar from juices and dried fruits is delivered too quickly into your bloodstream. This forces your body to store the excess in the form of fat cells.

Juice, in particular, increases the speed of sugar delivery. A whole orange and a glass of juice contain the same amount of sugar, but the fiber in a whole orange slows down the rate at which sugar is delivered to the bloodstream. You can add raisins to your oatmeal and sip on a small glass of orange juice from time to time. Not in the next four weeks.

Rule number 9.No artificial sweeteners and Rule # 10. No "diet" low fat foods

I always tell my patients, "If it's fake, don't buy." If it says a product is “dietary,” or “low fat,” or “contains zero calories,” put it back on the shelf and walk away. No frozen "diet" dinners, no unhealthy convenience foods. No 100 calorie prepackaged snacks.

Convenience isn't a bad thing, and many companies are creating healthy, fast food alternatives on the go. But on this diet, you will prepare your own ready-made snacks and dinners from real products.freeze, you will find or invent fresh alternatives to unhealthy delicacies and restaurant meals. In fact, it is interesting, tasty, simple and convenient, and you can do it.

And please throw away the pink, yellow, blue bags of fake sugar. They are poisonous to your body and your metabolism. If you can't go without sweeteners, use a natural sweetener instead, for example. stevia or xylitol.

So what do we have?

These rules are simple and easier to follow than you might think. And if you need extra incentives, know that following them will make you feel great. Many of my patients loved the way they felt that they incorporated these rules into their regular lifestyle and never looked back. If you do not remember anything from what was said, then remember oneA: Eat 5 times a day and only foods that are on the list of foods in your phase.

Rules

What can you

Rule # 1. You should eat 5 times a day. These are three main meals and two snacks daily. Not missing.

Rule # 2. You should eat every three to four hours, except when you sleep.

Rule number 3. You must have breakfast within 30 minutes after waking up. Every day.

Rule # 4. You must stick to your plan for 28 days.

Rule number 5. You must eat foods from the list in accordance with the phase. Scrupulously. I repeat:

Rule # 6. You must go through the phases in order.

Rule # 7. You must drink enough water.

Rule number 8. Eat organic, natural products.

Rule number 9. Meat products should be free of nitrites.

Rule number 10. Exercise should be in accordance with the phase.

What is not allowed

Rule # 1. No wheat.

Rule # 2. No corn.

Rule # 3. No dairy products.

Rule # 4. No soy.

Rule # 5. No refined sugar.

Rule # 6. No caffeine.

Rule # 7. No alcohol.

Rule number 8. No dried fruit and juice.

Rule # 9. No artificial sweeteners.

Rule # 10. No "dietary" fat-free foods.

And above all, do not forget the acronym DIETA: Diet is Ideal If You Eat Rather than Hunger.

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