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THE 3-WEEK DIET—INTRODUCTION MANUAL
2. Physical movement: this can range from a simple moving of your fingers to strenuous
exercise. Usually 25 percent of the calories you consume are for this purpose.
3. Thermic effect of food: this indicates the digestion and processing of the food you take in.
Depending on the type of nutrient you consume, approximately 10% of the calories of the
food you eat are burned through this. As you will see, the digestion of certain foods will
require much more calorie expenditure than others. Protein takes a lot of calories to digest
while carbohydrates take far less.
Thus, taking all this into account, here is our metabolism formula:
Calories From Food = Calories Expended From Basal Metabolism (60-70%) + Calories
Expended By Physical Movement (25%) + Calories Expended Digesting Food (10%)
What Affects Metabolism?
Your metabolic rate, or how fast or slow your metabolism works, is influenced by a number of factors:
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Genetics: yes, metabolic rate is also inherited. Sometimes this makes an entire world of
difference between a person who can eat almost everything and not gain an ounce and a
person who easily balloons after indulging just once.
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Age: the younger you are, the faster your metabolism is. Metabolism slows down as you
age. Women’s metabolic rate starts falling at the age of 30; for men, decline starts later at
the age of 40.
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Gender: men have a faster metabolic rate—usually 10-15 percent faster—than women
because their bodies have a larger muscle mass. Muscle plays a key role in a fast metabolism,
as will be discussed in exercise portion of the 3 Week Diet.
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Amount of lean body mass: as already mentioned above, more muscle = faster metabolism.
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Diet: some foods will help you-some will only harm you. While timing is not everything,
meal frequency greatly affects your metabolism.
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