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The Ultimate Weight Loss Bible
Metabolism Boosting Meal Plan
Boost Metabolism Diet: 7am Wakeup Time Lipton and insulin are two hormones that determine how
quickly your body turns food into energy. During this time your body has gone into starvation mode after an 8-
12 hour starvation period. Eating immediately after you wake up is extremely important to increase your
metabolism for the upcoming day. What should
you eat? Make sure to ingest complex carbohydrates such as oatmeal, complete protein such as an omelette
full of mixed vegetables and drink green tea and water.
Boost Metabolism Diet: 8 am Run Time Your thyroid is an important gland to activate at this point in the
morning. Going for an early run causes this gland to increase the production of hormones that control your
metabolism. How to run? A quick 20 minute run on the treadmill at 65% of your maximum heart rate (MHR)
will increase your metabolism for the whole day. Also try 5 bursts of HIIT: High Intensity Interval Training
which can increase your fat burning capacity. Make sure to have some nuts (almonds or cashews) and
yogurt immediately after with a small scoop of whey protein.
Boost Metabolism Diet: 10 30 Snack Time You've felt the hunger pains at this point in the morning; hunger
pains are a bad sign of wasting muscle and a sign of your body's fat storing mode kicking in. What to eat?
Scarf down some cottage cheese, sliced bell peppers with flaxseed meal and an apple or orange.
Boost Metabolism Diet: 12 Noon Testosterone and ghrelin are affected at this point in the day. Your
testosterone which was highest in the morning has dipped and needs to be recharged. What to eat? Salmon or
Tuna with low fat cheese and a spinich salad (perhaps with the salmon and tuna on top) with water or another
green tea.
Boost Metabolism Diet: 230 pm Testosterone is getting low again and needs to be spiked. This can be
accomplished by a competition of some type. What to do? On your work break go for a walk up some stairs
to a pool table, ping pong table or another type of arcade game to compete with other males/females.
Winning a game spikes testosterone and can keep your body in the fat burning zone. What to eat? Make a
smoothie and add mixed frozen berries, flaxseed meal , plain natural yogurt, a scoop of greens plus, vanilla
whey protein isolate and a banana.
Boost Metabolism : 400 pm The Daily Workout Your workout should consist of High Intensity Interval
Training, Compound exercises such as squats, deadlifts or bench press and supersets and dropsets to fatigue
your muscles. What to sip on: a combination of water, whey protein isolate, dextrose and maldextrose. This
combination helps with protein systhesis and keeps your body in an anabolic state
Boost Metabolism: 500pm After Workout Shake Your body needs simple carbohydrates and complete
protein immediately after a workout for complete recovery. What to eat 25g of dextrose and maldextrose and
whey protein isolate (20 g) mixed together.
Boost Metabolism: 600pm Dinner: Grab a wild pacific salmon and throw it together with some quinoa and
mixed vegetables. Drink one glass of red wine and water.
Boost Metabolism Day: 730-10pm Munchies: You're itching for some bad food, allow yourself half a small
bag of popcorn and drink plenty of water with it. Also eat some cut up vegetables like celery and bell peppers.
Around 8pm have two scoops of cottage cheese. Supplements: Fish oil, magnesium, vit C
Other healthy free diet meal plans