There’s no better feeling knowing your diet is working…

If you’re like me and the other members I coach…

You’re busy and you want a plan thats simple to follow.

Thats why in this episode, I’m going to show you how we speed up weight loss with the best starting plan that kick starts you to faster results.

Even better, we’re going to go through how to happily eat each meal using the Metabolic Priming Phase as a starting meal plan for you.

Take my FREE quiz HERE, as it;s designed to match you with the best starting meal plan and workout program… To show you exactly how to eat and train for the fastest results

This is exactly what Chaz used that got him started to lose 13 kilos of fat in just 10 weeks…

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Also Michael which transformed his physique, but did so with a crazy travel and work schedule…

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[Watch the full episode here]

As we all know how confusing it can be when trying to answer;

  • What do I eat?
  • How much do I eat?
  • When should I eat?

And this is why I want to take you through the Metabolic Priming phase now.

The 14-Day Metabolic Priming Phase

Phase 1 is the PERFECT 14-day cycle to start because it RESETS your body’s fat burning switch by turning OFF your addiction to burning sugars, while reprogramming your body to use fat FIRST every time you eat and move.

This is known as becoming “FAT ADAPTED”. And once you make the switch, they’ll be no turning back.

The 14 Day Metabolic Prime serves several essential metabolic purposes that will reprogram your metabolism for long term fat loss.

This jumpstart is essential for your success because it serves as the springboard that will move you through the next cycles. You’ll automatically look and feel leaner while you visually SEE your belly get flatter in just the first few days.

As lets be honest – you’ve probably already tried all the diets and been training hard –  and it hasn’t worked for you.

You want quick results… you’re not wanting to slog through another diet only to see mediocre (if any) results.

But, at the same time as your coach, it’s my job to make sure we set you up for long term success.

Firstly, this is super simple to follow.

A lot of people laugh at how simple it looks.  And they are expecting an elaborate meal plan with numbers and multiple pages to bring about amazing results.

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It’s the simplicity wrapped in hormonal changes that makes this so powerful.

And thats why I DON’T want you to counting calories or weighing your foods.

Science shows that everything to do with you burning fat, is NOT just about calories.  It’s also the hormonal changes you can make with your meal plan and training.

Which is why I love the quote from Jade Teta when he said “calories matter, I just don’t count them.”

You’ll see in this example meal plan, and you’ll get the full guide by clicking the link below to take the quiz – that calorie counting is not needed at all.

During the metallic prime, you’re not going to be eating sugar, dairy, wheat and gluten.

One reason is we want to manage your powerful storage hormone, insulin.

It is the main hormone that regulates blood sugar levels and energy storage.

One of the functions of insulin is to tell fat cells to produce and store fat, and to hold on to the fat that they already carry.

So, insulin stimulates lipogenesis (production of fat) and inhibits lipolysis (the burning of fat).

It’s also been shown, a low-carb diet causes 2-3 times more weight loss compared to the standard low-fat diet. (1,2)

Another big benefit is that, a high percentage of the fat lost on a low carb diet comes from the belly area and the liver. This is the dangerous visceral fat that builds up in and around the organs, driving inflammation and disease. (3,4,)

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (5)

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The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

So by first having control of insulin by choosing the right foods we’re able to “prime” your body to use fat for fuel. This is because blood levels of the hormone insulin go way down when carb intake is reduced. High insulin levels contribute to fat storage, and low insulin levels facilitate fat burning.

Here is a graph from one study on low-carb diets (6).

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Also, let’s be honest…

Taking the junk and processed foods out alone, is going to have a big benefit.

As It is well known that increased food variety can drive increased calorie intake. (7)

This is the where the processed foods are reading havoc on your body and brain.  Causing you to be hungry from the chemical changes that these foods create.

Many of these foods are also highly rewarding, and the reward value of foods can impact how many calories we end up eating. (8)

This is where your brain chemicals, one being Dopamine can be making it harder for you to lose weight.  As when you eat the processed foods that have a high reward, you’re going to want more.  And this is why relying on willpower doesn’t work when trying to battle against a diet that isn’t right for you.

On the flip side, you starting with a Metabolic Priming phase has a powerful effect on your appetite.  Helping you lose weight on ‘auto-pilot’ by having you feeling satisfied, and therefore controlling the amount of calories you eat.

Science shows that when people go low-carb, their appetite goes down and they start eating fewer calories automatically (9)

In fact, studies that compare low carb and low fat diets usually restrict calories in the low-fat groups, while the low-carb groups are allowed to eat until fullness (10)

and this could be because of the effects on regulating hunger hormones such as Leptin and Grehlin. (11)

So lets go into the simple steps with your metabolic priming phase.

And, let’s cut straight to the chase…

Your not going to eat sugar, dairy, wheat and gluten.

We’ve already covered some of the main reasons above as to why, as this is a simple step that takes out processed foods.

But, the truth is…

If i say don’t think of a pink elephant…. your thinking of a pink elephant.

So rather, lets focus on the abundant options you do have.

According to David Ludwig, MD, PhD, leading obesity researcher and professor of nutrition at Harvard University, our time and energy might be better spent paying more attention to what we eat rather than how much we eat. In fact, our diet has the capacity to actually retrain our fat cells to burn more calories, Dr. Ludwig says.

And this starts with…

STEP 1:  Eat protein at each meal.

Numerous studies show that protein can reduce appetite, boost metabolism, and help increase muscle mass, which is metabolically active and burns calories around the clock. (12,13)

This can range from grilled chicken, to steak, too some hard boiled eggs or even a scoop or two of protein in your green smoothie.

STEP 2: Eat An Abundant Amount Of The “All Your Can Eat Carbs”.

Focussing on the nutrient dense, full of fibre vegetables is a key step.

It’s probably the one main piece of diet advice all nutritionists, gurus and in-between agree on… “eat more vegetables”.

This is why we use the “All You Can Eat Carbs” list to give you a simple selection of foods that you can choose and eat what you want.

Especially leafy greens that include kale, spinach, collards and more…

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall. (14)

Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies. (15)

STEP 3:  Add Healthy Fats

The Metabolic Prime is NOT about dramatically dropping your calories.

And where people go wrong is that they drop their fat intake along with taking away carbohydrates… turning it into a very low calorie diet.

To avoid feeling flat, lethargic, or having high hunger that can turn into a binge-fest that can backfires on all your hard work… Focus on including fat to most meals.

Now a common question is “how many meals should I be eating?”…

There’s a good chance you’ve heard to ‘eat small meals more often to spike metabolism’… and the fact is, thats not true.

Most people I work with, and also with myself, find around 4 meals a day works great.

Especially in the Metabolic Prime, I don’t want you to think about how many meals you should be eating… Just eat when you’re hungry, and stop when you’re full.

This is why the main factor in this plan is your food choice.

In the example meal plan, I’ve included a smaller meal including a shake so you can quickly be on the go – as I know a big factor to make this work, sit he meal plan fits into your lifestyle.

As the beauty about using the metabolic priming phase is that the protein, good fats and fibrous veg with all the fibre is going to have you feeling satisfied.Screen Shot 2017-02-08 at 6.53.05 PM

What’s After The Metabolic Priming Phase…

This is designed to be your kick start plan….

It goes for 14 days as it gives your metabolism enough time to go through the ‘switch’ so you are burning fat for fuel effectively.

This isn’t a ‘diet’ that you are meant to just keep following forever.

Most people will find a need to include back carbohydrates to further accelerate fat loss by helping hormonal balance and metabolism… But also for the fact that you want to enjoy life and still eat your favourite foods.

This is why in the next phase and onwards we use a “smart carb approach”.  This is why improving your insulin sensitivity by starting with a metabolic prime phase is so important.  Small bouts of low carbohydrate eating can have a beneficial effect on our insulin sensitivity so that when we do re-introduce carbohydrates later in the diet, we handle them more efficiently.

Your Best Next Step

Now it’s time for you to start with the Metabolic Priming Phase…

And, why we designed the quiz you can TAKE HERE for FREE to match you with the best starting plan, workouts and coaching episodes you can’t get access to anywhere else.

Click The “Next Page” link below for the step-by-step plan giving you the chance to have me coaching you at your fingertips.

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References:

  1. http://onlinelibrary.wiley.com/doi/10.1111/j.1464-5491.2007.02290.x/full
  2. http://www.nejm.org/doi/full/10.1056/NEJMoa022637
  3. http://www.nutritionandmetabolism.com/content/1/1/13
  4. http://www.ncbi.nlm.nih.gov/pubmed/21367948
  5. http://www.ncbi.nlm.nih.gov/pubmed/12679447
  6. http://annals.org/article.aspx?articleid=718265
  7. http://www.ncbi.nlm.nih.gov/pubmed/11393299
  8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3319208/
  9. http://www.ncbi.nlm.nih.gov/pubmed/17228046
  10. http://press.endocrine.org/doi/full/10.1210/jc.2002-021480
  11. http://www.nature.com/ejcn/journal/v67/n7/full/ejcn201390a.html
  12. http://www.ncbi.nlm.nih.gov/pubmed/15466943
  13. http://www.ncbi.nlm.nih.gov/pubmed/8862477
  14. http://www.ncbi.nlm.nih.gov/pubmed/17556681
  15. http://jn.nutrition.org/content/133/1/249S.full.pdf+html

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