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Best Of You: Pre Workout, Post Workout, Whey Protein and Super Greens

It’s a Metabolism Miracle

iStock_000014517247XSmallStruggling to lose weight?  You could be suffering from Metabolism B (see further down for more information on this condition), which prevents you controlling your appetite and weight.

In this post we look at ways you can boost your fat burning ability and show you how re-train your body to better manage carbs whilst still losing weight…

So why are many of our favourite foods packed with carbs that professionals insist are the reason we put on weight? It doesn’t seem fair…

Your body needs carbohydrates to function properly and this diet cleverly reprogrammmes the way that your body processes them.  So in the long term, you’ll be able to eat all those delicious meals you love without the fear of piling on the pounds.

Don’t forget carbs in your diet are not what causes weight issues; it’s the way in which your metabolism responds to them which causes your appetite and weight to spiral out of control.

The biggest difference with the Metabolism Miracle diet is that, in contrast to other low-carb eating plans you may have tried, it gives you very clear instructions on how to teach your body to deal with carbohydrates the healthy way whilst losing weight, and rediscovering the joy in eating the many carbohydrate choices that fit this programme.

 

LOW-IMPACT CARBS

Low-impact carbohydrates are those which give a slow, steady release of energy as they are digested. These foods will allow your body get used to the diet without feeling starved of carbs.

Do remember to keep portions to sensible sizes, otherwise you will thwart your weight loss!

Choose any food from the low-impact carbohydrates listed below to have with ‘free foods(*see a list of free foods below)’ for breakfast, lunch, dinner or a bedtime snack.

To ensure a slow release of energy, make sure that what you eat from this list has 2g or more of fibre per portion (check their labels for details).

If the time between your main meals exceeds five hours, eat an extra carbohydrate serving between them.

All portions shown are ready to eat and should equal 11-20g of net carbs.

BREADS

  • 1 slice wholegrain bread
  • 1/2 wholegrain English muffin
  • 1/2 wholegrain pitta bread

CEREALS AND GRAINS

  • 125g cooked porridge (with water)
  • 125g cooked brown or wild rice
  • 100g cooked wholegrain pasta (cook al dente)
  • 1 serving dry, sugar-free, high fibre cereal (check label for net carbohydrates)

CRACKERS AND STARCHY SNACKS

  • 1 serving wholegrain crackers (check label for net carbohydrates)
  • 3 handfuls of plain or salty popcorn
  • 1 serving tortilla chips (check net carbohydrates and fibre content)

VEGETABLES AND LEGUMES

  • 75g frozen sweetcorn or 1/2 cob
  • 100g peas
  • 37g legumes such as kidney beans, lentils, lima beans, chickpeas, white beans, black beans, or white kidney beans
  • 1/2 a sweet potato
  • 150g raw or 100g cooked carrots
  • 100g beetroot

FRUIT

All portions (average size) contain 11-20g of net carbs.

  • 1 apple, a pear, a peach or a nectarine
  • 2 plums
  • 12 cherries
  • 2 tbsp unsweetened apple sauce
  • 1/2 grapefruit
  • 8 strawberries
  • Handful of blackberries
  • Handful of blueberries
  • 2 handfuls of raspberries
  • 2 clementines or 2 tangerines
  • 1 orange
  • 8 dried apricot halves
  • 12 grapes
  • Handful of pineapple cubes
  • 1/2 banana

MILK/ OTHER DAIRY PRODUCTS

  • 235ml skimmed or semi-skimmed milk
  • Small pot of plain or sugar-free fruit yoghurt
  • A small pot of sugar-free/ fat-free dessert

 

It’s vital that you eat in a careful and consistent way if you want to continue burning fat.

Skip or delay meals regularly and your body could return to its old metabolic habit of over-releasing insulin and fat cells may expand.

You need to give your metabolism at least eight weeks to reprogramme itself by eating carefully, and on time.

By eating a specific amount of carbohydrates (11-20g at a time) no further than five hours apart, you will take control of your blood sugar.

 

THE MAGIC FORMULA

So how do you keep the amount of carbohydrates with each meal within 11-20g per portion?

Simple, you use a formula as shown below:

To make sure that a slice of wholegrain bread fits into your 11-20g allotment, check the nutrition facts on the back of the packaging and subtract the dietary fibre figure from the total carbohydrates per portion.

Wholemeal Bread Serving Size: 1 Slice 

Total Carbohydrate: 20 grams

Dietary Fibre: 3 grams 

20 – 3 = 17 net carb grams

At 17g net carbs, a slice of this bread is within the 11-20g window, so go ahead and enjoy it.

 

TIMING IS EVERYTHING

To keep your metabolism running smoothly you must not go for longer than five hours without eating your allowed portion of low impact carbs.

Remember that you are retraining your body and this is a vital step in the learning process.

We recommend you eat a food from the 11-20g net carb list at the following times:

 

  • Prior to exercising
  • As snacks between meals if your main meals are to be eaten more than five hours apart.
  • Right before you go to bed at night.
  • If you wake up during the middle of the night (this is a recommendation not a must).

 

Time your carbohydrates in the correct portions throughout the day, and you have effectively set up a dam that prevents the liver from releasing stored sugar in the form of glycogen. And if you suffer from Met B this glycogen, instead of being processed by your body for energy, tends to be stored as fat.

If the time between two main meals (ie breakfast and lunch, or lunch and dinner) will exceed five hours, you need to set a reinforcing dam with a mid-morning or mid-afternoon snack of an additional 11-20g of carbs to keep the liver on hold until you eat your next main meal.

On the days when you do need the additional 11-20g as an in between meal snack or before exercising don’t forget you must also consume your 11-20g of carbs at the next meal.

 

KEEP EATING THEM

You should try to stick with this carb pattern to prevent you from regaining weight.  However it is possible that you may need six or more carbohydrate servings per day over time.

Here’s a typical day’s carbohydrate placement, with meal suggestions.

 

8am: Breakfast.  A small bowl of high fibre cereal with soya milk (portions chosen to add up to 11-20g net carbs).

10am: Mid-morning Snack.  Handful of peanuts (you don’t need a 11-20g carb ‘dam’ here because breakfast and lunch will be within five hours of each other.)

Noon: Lunch. Grilled cheese sandwich made with 2 thin slices of Weightwatchers wholemeal bread (bread fits the 11-to-20g net carb requirement).

4pm: Mid-afternoon snack.  Dip of cottage cheese with seven sliced strawberries (contains 11-20g net carbs, as lunch and dinner are greater than five hours apart).

7.30pm: Dinner.  Grilled fish with 125g brown rice (11-20g net carbs) and steamed broccoli PLUS a cinnamon ricotta pudding.

10.30pm: Bedtime snack (11-20g net carbs), one serving of low-fat peach yogurt (11-20g net carb).

11pm: Bedtime.

 

THE FIRST THREE DAYS

Most people notice that they feel a little bloated during the first three days. But rest assured you are NOT gaining weight.

As the liver refills with glycogen, it also takes in some additional fluid.

Drink plenty of water during these days, to help your body release the bloat.  By the fourth day, the fluid retention will have disappeared and your waistband will be back to normal.

After those first three days, your body should continue to feel healthy and energised while you continue to lose weight.

 

METABOLISM MATTERS

Cravings for carbohydrates, sudden and uncontrollable weight gain, and a lot of failed dieting attempts are just three of the common symptoms of the recently discovered condition known as Metabolism B.

Other tell-tale signs include a spongy roll of fat around your stomach area, fatigue, depression and/or trouble sleeping.

Metabolism B means that your body can’t process carbohydrates normally.

For example, when a person with a ‘normal’ metabolism eats carbohydrates, their pancreas releases insulin to control blood sugar in the correct amount, at the correct time for optimal metabolism and energy.

However when someone with Met B eats carbohydrates, their body has the tendency to release too much insulin into the bloodstream, which can lead to roller-coaster blood sugar levels, fatigue and an urgent craving for yet more carb-loaded foods.

It also helps to lay down extra fat stores. Metabolism B is an inherited predisposition that can show itself at any time and can be triggered by stress, inactivity, illness or a hormonal change in the body.

But don’t worry, even if you don’t have Metabolism B, The Metabolism Miracle diet can help you slim.
FREE FOODS

These are any food or drink that has less than 20 calories per serving and less than 5 grams of carbohydrates. They are different from sugar-free foods, which may still contain a significant amount of carbohydrates. Free foods do not affect your blood glucose levels. You can include free foods in your meal plan to help feel full without adding more carbs or calories. Free foods can be used to give spice and flavour to foods and be substituted for high-calorie foods that could jeopardize goals.

The items without a serving size can be used in unlimited amounts. Other items that have a serving size are “free” as long as you eat no more than 2-3 servings per day.

Drinks

  • Bouillon, low sodium
  • Carbonated drinks, sugar-free (cola, ginger-ale, etc.)
  • Carbonated water
  • Soda water
  • Cocoa powder, unsweetened (1 tbsp.)
  • Coffee/tea
  • Drink mixes, sugar-free
  • Tonic water, sugar-free

Fruit

  • Cranberries, unsweetened (1/2 cup)
  • Rhubarb, unsweetened (1/2 cup)

Vegetables (raw, 1 cup)

  • Cabbage
  • Celery
  • Cucumber
  • Green onion
  • Hot peppers
  • Mushrooms
  • Radishes
  • Zucchini*

Salad Greens

  • Lettuce
  • Romaine
  • Spinach

Sweet Substitutes

  • Candy, hard, sugar-free
  • Gelatin, sugar-free
  • Gum, sugar-free
  • Jam/jelly, sugar-free (less than 20 cal/2 tsp.)
  • Pancake syrup, sugar-free (1-2 tbsp.)
  • Sugar substitutes (saccharin, aspartame)
  • Whipped topping (2 tbsp.)

Condiments

  • Horseradish
  • Mustard
  • Pickles** dill, unsweetened
  • Salad dressing, low-calorie (2 tbsp.)
  • Vinegar

*3 or more grams of fibre per serving
** 400 mg or more of sodium per serving

 

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Categorised in: ,
7 Sep
2015
AUTHOR:
 
Best Of You for Men and Women: Pre Workout, Post Workout, Whey Protein and Super Greens