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The Fast Metabolism Diet Plan
Crash diets that claim to drop tonnes of body weight in weeks fail 100% of the time because that weight loss is never sustainable. It is always gained back just as fast, if not FASTER than you lost it. If you’re overweight and struggling to burn fat then good chances are your metabolism is not in good shape. The good news is you can reverse the damage done to your metabolism by following my Fast Metabolism Diet Plan!
In the Fast Metabolism Diet Plan I explain the different types of metabolic damage, how you can avoid them, and the steps you can take to reverse the damage done.
First you must know what causes the metabolism to crash so you can avoid it from hindering your recovery and fixing metabolic damage.
What is Metabolic Damage?
Metabolic damage is the term used to describe the body’s physiological response to absorbing nutrients adapting and slowing down due to different factors. It is also known as metabolic adaptation or metabolic syndrome. Many know that restricting calorie intake and overexerting the body by overtraining can cause metabolic damage. In this situation the body fears it will lose all of its energy since it doesn’t realise we have an overabundant access to food. It thinks we will starve and die so it slows down the metabolism to store more fat to use as energy later.
What many do not realise however is that metabolic damage can be brought about by over consuming food and living a sedentary lifestyle too! Consuming too many carbohydrates (sugar) throughout the day over a period of time can hinder the body’s response to insulin. Insulin is the hormone responsible for opening the cells within the body up to absorb the sugar from the food (specifically carbohydrates) you eat. Too many carbohydrates over time will dull the cells response to insulin which negatively impacts the metabolism.
There are several factors that come into play that can cause metabolic shut down. Here are a few that could be slowing your metabolism down.
Excess stress from a hectic lifestyle, work life, toxic relationships and overtraining can all play a part in hurting your metabolism. Restricting calories too much in this situation increases stress more-so. When you wear out your Central Nervous System (CNS) this may lead to your body shutting down its metabolism to store more energy in fat.
The body’s digestive system is connected to your sympathetic and parasympathetic nervous systems. Some symptoms of metabolic damage from a worn down nervous system are gas, bloating, heart burn, reflux, constipation and diarrhoea.
Too much stress can also wear down your adrenal glands leading to adrenal fatigue. This can also negatively impact your metabolism.
Your daily calorie intake is too low for your body weight. If your body is used to you eating a high calorie diet through overconsumption of bad food, cutting your calories drastically is going to cause a metabolic response from your body. The good thing is this physiological response isn’t overnight. For example if you live on a diet of 4000+ calories of junk food for several months your body will slowly adapt if you decide to restrict your calories and eat 1500 calories a day.
Dysfunctional Hormone Production
This is arguably the most common reason for metabolic adaptation. Worn out adrenal glands can lead to adrenal fatigue, compromised thyroid can lead to hypothyroidism and even autoimmune thyroid conditions which can slow the metabolism.
Insulin resistance and leptin resistance can also negatively impact metabolism. Some symptoms of insulin and leptin resistance are increased hunger and sugar cravings, feeling hungrier after eating, increased urination and constant fatigue.
A damaged endocrine system from worn out adrenal glands can cause a decrease in testosterone production. Common symptoms of this are low sex drive, constant fatigue and lack of motivation or drive.
This is a big reason for why cutting your calories too drastically will kill your metabolism, because chances are you aren’t getting enough micronutrients in. More specifically Magnesium, Vitamin B2, Vitamin D and Selenium are common deficiencies that can slow your metabolism.
Lack of magnesium is shown to result in excess stress levels with an imbalance of stress hormones. Magnesium deficiency can also cause an increase in oxidative stress leading to increased inflammation. It is responsible for the metabolizing of cortisol, so a deficiency leads to an increase in cortisol levels.
This vitamin is responsible to maintain healthy blood cells. It helps boost energy levels, prevents free radical damage and aids cell growth. Vitamin B2 helps regulate thyroid and adrenal activity so a deficiency can cause harm to those glands.
Vitamin D manages the regulation of insulin secretion and sensitivity. This means Vitamin D is very important in maintaining healthy blood sugar levels. A vitamin D deficiency can cause insulin resistance. Getting some extra sunlight each day will help promote the health of your nervous system too by maintaining proper calcium levels.
Selenium is essential for proper thyroid function. Being selenium deficient will cause problems for your thyroid glands. It can cause a 99% decrease in thyroid related function within the liver, kidneys and muscles.
How Do I Reverse Metabolic Adaptation?
First you need to distinguish which problem you face. Do you have an extremely stressful lifestyle? Do you go to the gym 6 days a week while eating too few calories? Do you live a sedentary lifestyle, over indulging on comfort foods in front of the television?
Most likely yours is the second issue. I say this because 1 in 3 Americans suffer from insulin resistance making them pre-diabetic. This comes from being too inactive for the amount of carbohydrates they consume.
Keep in mind it is possible to suffer from both problems, I have had this issue myself in the past. I grew up an overweight and obese child so insulin resistance is not new to me however over the years I have managed to lose the weight through diet and exercise.
Several years ago I was exercising 6 to 7 days a week often twice a day, simply because I loved working out. I started using pre workout supplements to fuel my addiction in the gym and after a couple of months started developing acid reflux.
I was quite lean and muscular, however during the day my energy levels were average at best. When I ate meals I was ready for a nap! Not only that but I had intense sugar cravings so powerful I could not ignore. I would binge eat blocks of chocolate and then feel so terrible I would do another workout.
Something wasn’t right. I had completely worn down my nervous system from overtraining, and because of that my appetite increased. Over time I developed insulin resistance because of my binge eating. Using what I will teach you in the Fast Metabolism Diet Plan I was able to reverse the damage done to my metabolism!
I will lay out each issue and the actions to implement for them.
Metabolic Damage through stress and Adrenal fatigue
In this situation you have worn down your adrenal glands. Your lifestyle is too stressful or you may be pushing your body too much in the gym. Keep in mind this can lead to developing insulin resistance.
Here are some things you need to do:
Ditch the coffee
If coffee is your vice, you will hate this at first but it is one of the most important things you need to do. Coffee is a stimulus that keeps your adrenal system switched on in constant fight or flight. Switch your morning coffee with a glass of warm lemon water instead. You’ll be amazed at how you feel after just one week!
Get more Sunlight
Vitamin D is essential for proper hormone function. A deficiency will lead to adrenal shutdown and metabolic adaptation. Make sure to get up early before work and go for a walk around the block!
Slow down at work
If your work is pushing you too hard or you have too many deadlines it will be beneficial not only to your health but to your productivity to take periodic breaks. Take 10 minutes of every hour and meditate. If you’re an office worker get up and walk around to stretch your legs and back once an hour. Practise deep breathing exercises, and listen to soothing music while you work.
If you are a labourer use your break time for stretching and deep breathing exercises.
Stop lifting heavy weights
Lifting heavy weights takes a big toll on your nervous and endocrine systems. If you continue pushing yourself in the gym your adrenals will never heal. Train with light weights and higher volume focusing on compound exercises like squats, deadlifts and bench press.
For cardio you want to do steady state low intensity cardio like walking or bike riding. Preferably in the sunlight!
You need 8 or more hours of good quality deep sleep to rest the adrenal system. To get quality deep sleep you MUST stop drinking alcohol. Alcohol completely messes with your leptin and insulin production. It may help you get to sleep faster but it will not be deep and restful.
Stop all electronics at least 90 minutes before bed. The blue-light from the LED screens stops your body from producing melatonin. This is the hormone responsible for preparing your body for sleep. Read a book instead of watching TV or browsing Facebook!
Practise mediation and deep breathing and stretch your muscles before bed time to wind down. You can also look into 8-10 hour long sleep hypnosis therapy sessions on YouTube.
Meal Timing and Frequency
You do not want to spread your meals too wide across the day. When your body is in a fasted state even if only mild the adrenal glands are firing. Cortisol levels raise when you haven’t eaten for some time.
The general consensus for treating adrenal fatigue is to eat your first meal as soon as possible upon waking. Within 1 hour of waking is the best possible time. Here is a guideline you should follow for meal timing for adrenal fatigue on the Fast Metabolism Diet Plan.
08:00 AM – Breakfast
Eat unprocessed foods dense in nutrients. Good breakfast meals are boiled eggs, Greek yoghurt with some berries or unprocessed oatmeal. Instead of coffee drink a warm glass of lemon water, the vitamin C is very powerful in its ability to help the adrenals recover.
Do not over consume a big breakfast. Eat slowly so your stomach has time to send the signals to your brain that you are full and satiated.
11:00AM – Lunch
You may think 11am is too early for lunch however it is much more beneficial for your adrenal recovery to eat lunch a little earlier. Have lean meats and vegetables.
02:00PM/03:00 – Snack
Eat a light snack between 2 and 3pm to ensure cortisol levels don’t rise. A small handful of walnuts and almonds are perfect. You can also try rice crackers with avocado.
05:00PM/06:00PM – Dinner
You need to eat dinner relatively early to keep your hormone levels balanced properly. You want dinner to be the lightest meal, once again eating lean meats and vegetables. You do not want to go to bed with a completely full stomach. You will most likely notice deeper sleep too since the body won’t be diverting energy toward digesting so much food.
Avoid eating anything after dinner and especially avoid alcohol. You must allow yourself to recover and detox while on this diet.
Metabolic Damage Due To Insulin Resistance
If you have a family history of diabetes, carry bodyfat around the stomach region, are physically inactive or consume excess amounts of processed and sugary foods you may have insulin resistance.
Here are some steps you must do to relieve insulin resistance:
Fasting has been shown to reverse insulin resistance and increase insulin sensitivity. The most common form of fasting today is intermittent fasting where you fast for a certain period of time every single day. This leaves the remainder of the day a small window of opportunity to eat your daily meals. The 16/8 method is the most common in which you fast for 16 hours and eat within an 8 hour window.
Having a smaller eating window is more beneficial and will speed up the metabolic recovery process further.
Cut the carbs
You need to eat a low carb diet to bring your insulin sensitivity back. The amount of carbohydrates differs from person to person but anything below 100g of carbs a day is considered low.
The best diet plan for insulin resistance is the ketogenic diet. I highly recommend giving this diet a try for a minimum of 4 weeks. The ketogenic diet is one with virtually no carbs consisting of 20g of net carbs or less. The body’s response to carb deprivation is to instead swap to fat storage for energy.
The ketogenic diet has many great benefits for healthy living from increased brain power and focus, increased endurance, extreme fat loss and heightened sense of wellbeing. It is however a difficult diet to stick to because in our society carbohydrates are everywhere.
If you decide to stick to a low carb diet instead of the no carb diet, you must not eat processed carbs or sugary foods. Only eat low GI carbohydrates such as oatmeal and other foods high in fibre such as whole grain breads and brown rice.
Quit drinking (alcohol)
Alcohol is a toxin. As soon as ingested, the body stops digesting any food that has been eaten in order to process the toxin. Alcohol also negatively impacts hormone production particularly insulin and leptin. This is why after a few drinks it is common to get hungry and crave foods high in sugar or fat.
For similar reasons to alcohol, smoking cigarettes will mess with your hormone production not to mention the amount of toxins within cigarette smoke.
Supplement with Cinnamon
Cinnamon has been shown to improve insulin sensitivity. Taking 3 grams of cinnamon a day can decrease blood glucose levels as much as 29% in only 40 days! 3 grams of cinnamon is about 1 teaspoon.
Cinnamon can be used in oatmeal or greek yoghurt to add some delicious sweetness to your healthy meal!
Get 8 Hours of Sleep
Just one sleep deprivated night can cause as much or more insulin resistance as six months on a bad diet. Lack of sleep can increase levels of the appetite raising hormone Ghrelin. It can stimulate cortisol production and decrease glucose tolerance.
Studies show that just one night of bad sleep can decrease insulin sensitivity by 33%.
This substance plays a massive role in regulating insulin secretion and sensitivity. In our society today where most people are office workers indoors most of the day, vitamin D deficiency is incredibly common.
As animals we have evolved to be out and about in the sun for most of the daytime. Lacking enough exposure to sunlight can cause hormone imbalances that can result in insulin resistance, anxiety, depression and fatigue.
Our bodies are built to move. They aren’t built to sit around all day in front of a computer screen. You know the term ‘use it or lose it’. That certainly applies to your heart. If you don’t exercise regularly your heart will weaken, this slows down blood regulation which in turn slows down your metabolism!
Studies show that low intensity cardio such as briskly walking around the block (in the sun) is the most beneficial form of exercise for heart health. This form of cardio must be done every day for 30 minutes. It’s not hard to walk around the block first thing in the morning!
Research has shown that resistance training has a huge impact on regulating blood sugar levels. Increasing your lean muscle mass will also play a major role in increasing your resting metabolic rate.
I suggest incorporating 4 days of resistance training per week into your routine. This can be lifting weights in the gym or it can be bodyweight calisthenics done at home or in the park.
Foods to Avoid
The foods listed here are known to tax the digestive and adrenal systems. They should be avoided while undertaking the Fast Metabolism Diet Plan.
Excess sugar is controlled by cortisol and insulin. Sugar and carbohydrates can cause inflammation as well which can put more pressure on the adrenal system. Be very weary as sugar is an additive in many breads, condiments and dressings.
It’s true a glass of wine can help you get to sleep at night. However its effects on your hormone production stops you from getting the deep sleep your body needs to recover from adrenal fatigue.
Alcohol can completely destroy your willpower too. 1 Glass will often turn into 2 or 3. This can lead to eating the very foods you must avoid at all costs.
Excess alcohol consumption will also raise blood sugar levels which in the long run can cause insulin resistance.
Food cooked in trans fats such as any fast food need to be avoided at all costs. The trans fats will cause inflammation and increase risk of heart disease by increasing bad cholesterol and decreasing good cholesterol.
Margarine should be avoided at all costs. It is high in unhealthy fats such as polyunsaturated fats. These types of fats are known to cause a lot of health issues and contain high traces of omega-6. Over consumption of Omega-6 fatty acids is linked to many illnesses from diabetes, obesity, heart disease, cancer and arthritis.
Artificial sweeteners that are commonly found in low carb snacks such as protein bars and sugar free lollies are incredibly difficult to digest. A common artificial sweetener Maltitol used in most low carb and sugar free foods is known to cause stomach upset and diarrhoea.
Carbohydrates aren’t necessarily bad and don’t need to be completely avoided. However as previously mentioned carbohydrates can cause inflammation and stress the digestive tract and adrenals.
Carbohydrates are also a pleasure food that people often crave while stressed. It is too easy to over eat carbohydrates which will do more harm. Try removing starchy carbs and gluten from your diet and stick with low GI foods such as oatmeal.
Hydrogenated Vegetable Oils
Never ever consume hydrogenated vegetable oils such as canola, corn or soybean oil. These oils can all cause serious inflammation. Use extra virgin olive oils, coconut oil, organic butter or ghee instead.
Foods to Eat
Whether you have worn down adrenals or not you always want to nutrient dense foods. Eat low GI foods that won’t raise your blood sugars too high. These foods will allow proper body function and keep you satiated and full while on the Fast Metabolism Diet Plan. Meat
Organic Grass fed meat
When purchasing meat look for the grass-fed kind. There is more Omega-3 and less Omega-6 than grain-fed meat which is much healthier for your hormone production.
Wild caught fish
Particularly wild caught salmon. It is high in Omega-3 fatty acids that help fight inflammation and improve cardiovascular health. This benefits blood pressure. Salmon is also full of vitamin D which helps keep your hormone output functioning properly. It is ripe with selenium which is essential for healthy thyroid function. Salmon is also packed with calcium, potassium, iron, zinc and of course plenty of protein!
Packed with B vitamins, healthy cholesterol and omega-3 fatty acids. Liver is a nutrient dense food you can have several times a week in small amounts to get a good dose of micronutrients.
You want 6-8 servings of vegetables every day while avoiding very starchy vegetables like potatoes and peas.
Leafy Green Vegetables
The best vegetables to eat on the Fast Metabolism Diet Plan are leafy greens such as spinach and kale. They are high in essential minerals and nutrients such as vitamin A, vitamin C, magnesium and iron.
Cauliflower, broccoli, Brussels sprouts and Bok Choy. These vegetables are very high in antioxidants and vitamins. You should eat these vegetables in moderation. They are very healthy but are known to possibly cause bloating and digestion issues. If you do not have issues digesting these vegetables then you will benefit from adding these to your diet.
Walnuts are full of vitamins that aid with lowering bad cholesterol, improving metabolism and balancing hormones. They are high in Omega-3, vitamin C, vitamin B-6, thiamine, riboflavin, niacin and folate. Walnuts contain a lot of anti-oxidants too!
Almonds contain most of the same health benefits of Walnuts such as improving metabolism, increasing brain function and regulating cholesterol. Natural organic almond nut butter also is a great substitute for those who love their peanut butter!
Brazil nuts are arguably the healthiest nut to eat. They contain a very large amount of selenium to aid in proper thyroid function. Brazil nuts are also rich with thiamin, vitamins E and C, folate, iron, magnesium, potassium, zinc and phosphorus. They are one of the best nuts to eat for proteins, fats and carbohydrate ratio.
Whole grains are high in nutrients and fibre. They contain B vitamins, zinc, iron magnesium and manganese. Choose whole grain breads and pastas over white.
You can still eat fruit however you must not eat fruit containing high amounts of sugar. You should eat small amounts of berries for their high amount of anti-oxidants. Even though fruit is healthy it can be counterproductive and hinder your adrenals from recovering if consumed too much.
Avoid bananas, raisins, dates, figs, oranges and grapefruit. Typical fruits which are good to eat on the Fast Metabolism Diet Plan are mango, papaya, plums, pears, kiwi, apples and cherries.
Dietary fat is essential especially for proper hormone function. Extra virgin olive oil is one of the best sources for dietary fat. It is loaded with polyphenols which are anti-oxidants and may increase blood levels of serotonin, a hormone to help control satiety.
Eggs are so full of nutrients. They are one of the most nutritious foods on earth. Eggs have had a bad rap for being high in cholesterol however studies show that consuming eggs has no effect on the blood cholesterol levels at all. Our livers actually produce a large amount of cholesterol in the day. When we eat eggs the liver just produces less cholesterol.
Eggs also contain a nutrient called choline which is used to build cell membranes. According to dietary surveys approximately 90% of American’s aren’t getting the daily recommended amount of choline.