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Best Diet: YOUR DAILY MEAL MAP FOR WEEK ONE When my clients come into my office we create meal maps for the week so they know exactly what to eat at any given moment. This planning ahead makes the program a no-brainer and so easy to follow. I’ve created a meal map below for you. All the meals have already been filled out. You can switch meals within phases, or use some of these meals but not others. As long as you are sticking to the phase-specific foods and categories for each meal and snack, and your portions are correct, you can always adapt this to your own needs. (See “Personalizing and Building Your Own Meal Maps,” for step-by-step instruction on crafting your own meal map.) Notice that each phase is highlighted. I’ve written the meal components above, and in a line below, the foods or recipes that can work for that meal. Foods with recipes in the back of the book are written in bold and have been labeled according to their phase. Remember, this will involve some cooking, but don...

Special Diets: Focus on the things that really stand out to you as delicious That being said, you are likely to see a good chunk of weight loss this week.  and sometimes a little more. That can feel scary, too. Some people wonder if it’s happening too fast, if they are burning muscle instead of fat. Others are impatient and think it isn’t happening fast enough, or they fear they aren’t being successful enough. Another thing I warn my clients about for week one is that this week, you’re going to have to get used to having a lot of a lot. What I mean is that on some days, you’re going to have a lot of fruit. On other days, you’re going to have a lot of protein. On some days, you’ll have a lot of vegetables. On other days, you’ll have a lot of fat. (A lot) is designed to enrich the body, giving it the nutrients it needs so that it can manufacture things like muscle, bone, hair, skin, and nails. Don’t forget our main goal here: to transform the metabolism so we can actually extract the...

Best diet: YOUR PERSONAL DEAL-BREAKERS If you have got got dietary restrictions, the short Metabolism Diet can look troublesome. What if you are eater, or vegan, otherwise you ought to eat gluten-free? No problem! There unit of measurement such an enormous quantity of selections on this diet that you {simply|that you simply} just can simply adapt it to your dietary deal-breakers. Let’s observe each one individually. VEGETARIAN Any of the phases can merely be tailored to a eater diet, notably if you are willing to eat eggs and fish whereas you are on the short Metabolism Diet. (I apprehend that fish isn’t technically eater, but there unit of measurement those who will produce AN exception and maybe you are one all told them.) If not, though, for any section one and section 3 recipes that embody meat, you will substitute ½ cup soft-bo legumes, like lentils, black beans, white beans, or the opposite phase-specific bean (or instead substitute in any phase-specific fish. Phase 2 is that the...

YOUR DAILY SCHEDULE:BEST DIET- HEALTHY EATING The first thing to consider is your schedule. If you work outside the home and have a strict schedule, it will likely determine when and how you eat. For example, maybe you can’t get up and have a good breakfast within 30 minutes of waking because you have to rush to the office, and you usually eat something there. No problem. As long as you eat something within the first 30 minutes of waking, you’re still following the rules. Just switch your morning snack and your breakfast. Have an apple as you’re getting ready for work, or a hard-boiled egg on the train.  Once you get to work, make your phase-specific meal: your oatmeal or toast, eggs or turkey wrap, or celery with almond butter. You’ll also need to think about which food choices will work when you aren’t at home. If your office has a kitchen, great. If not, will you need to pack a breakfast the night before? If you work the night shift, your schedule will be different. As long as y...

I’ve been pretty bossy with you. It’s been my way or the highway. I had good reason—you need tough love at a time like this. But just in case you were beginning to think that I wasn’t going to let you have your way about anything, this chapter will convince you otherwise. In fact, I want you to customize the Fast Metabolism Diet so it fits your life. It’s your body, it’s your food, it’s your health, and it’s your diet. You have to follow my rules—I’m not budging on that—but you can also shape the Fast Metabolism Diet to your individual circumstances, so you can actually do it successfully in your real life, in the real world. I had a client once who came into my office, and even before he sat down, he started lecturing me: “Okay, I’m going to do this diet thing. And I’m willing to hear you out, but you should know that I can’t eat this, and I can’t eat that, and I can’t eat this . “Whoa, wait a minute,” I said, holding up my hand. “Sit down. Let’s talk about this. Together we’ll work o...

These rules are simple and easier to follow than you may think. And if you need further incentive, know that following them makes you feel amazing. Many of my clients have loved how they felt so much that they incorporated these rules into their permanent lifestyles and never looked back. If you remember nothing else, remember this: eat five times a day, and only the foods on the list for your phase. Rule #1: You must eat five times a day. That’s three meals and two snacks per day. No skipping. Rule #2: You must eat every three to four hours, except when you’re sleeping. Rule #3: You must eat within 30 minutes of waking. Every day. Rule #4: You must stay on the plan for the full 28 days. Rule #5: You must stick to the foods allowed on your phase. Religiously. I repeat: only eat from the food list for your phase. Rule #6: You must follow the phases in order. Rule #7: You must drink half your body weight in fluid ounces of water every day. Rule #8: Eat organic whenever possible. Rule #9:...

Best diet: why and how the diet works, it’s time to make it start working for you FAST METABOLISM DO’S AND DON’TS THE DO’S RULE #1: YOU MUST EAT FIVE TIMES PER DAY, 35 TIMES PER WEEK That’s three meals and two snacks every day. The good news is that you get to eat 35 times per week, so when I tell you that you won’t be starving or missing fruits or carbs or fats or protein, I mean it. You may not skip any meals or snacks. This is crucial to repair the metabolism. It’s nonnegotiable. I don’t care if you don’t think you’re hungry. You have to eat. RULE #2: YOU MUST EAT EVERY THREE TO FOUR HOURS, EXCEPT WHEN YOU’RE SLEEPING This may mean even more eating than five times a day! If you stay up late or go for more than three or four hours without eating, you must add an additional phase-specific snack. For example, if you finish eating dinner at 7:00 and you don’t go to bed until 11:00 or 12:00, you must have a third phase-specific snack three to four hours after you finish dinner. If you’re...

Now you know what can go wrong when you chronically diet or eat foods that don’t contain dense nutrition. So what do you do about it? How do you make it right. When your metabolism has become dysfunctional, it needs the equivalent of a personal trainer to get it back into shape—someone who can take the raw materials of your body and sculpt them into the body of your dreams. Consider me that trainer and Fast Metabolism your guide to cross-training your metabolism . What do I mean by that? If you do only one kind of exercise, like running or the elliptical trainer, your body gets used to that exercise and you soon stop seeing results. You hit a plateau. You’re using the same muscles in the same way every day and neglecting all the other muscles in your body. In the same way that cross-training shakes up that routine by keeping your body surprised, Fast Metabolism shakes up your dietary patterns by doing two things.  Flooding you with some of the vital nutrients you’ve been missing, b...