Exercise your mind and body


Boost Time Metabolism

Boost your Metabolism In 2 Weeks

Helpful Tips

Here’s  a few helpful Tips on how to boost metabolism the natural way by making small changes to your diet and lifestyle.

  • Don’t skip a meal:
    Eat three meals and two snacks.
  • Eat More Protein: 
    The hormone glucagon is released in response to dietary protein, such as egg whites, low-fat cheese, lean meats, chicken, fish and protein powder. Glucagon signals fat cells to release fat into the blood, thereby promoting its use. In other words, more fat is burned and more weight is lost when you eat more protein.
    Your body digests protein more slowly than fat or carbs, so you feel full longer.
  • Say good-bye to refined grains:
    Products made from refined grains, such as breads, pastas, cookies and cakes, cause most people to over secrete the hormone insulin.  Insulin has the opposite effect of glucagon. Of its many functions, insulin is secreted from the pancreas to facilitate the uptake of glucose from the bloodstream into the cells.

    Glucose (a.k.a. blood sugar) is derived from carbohydrates and is the main source of fuel for the body.  When too many of the wrong types of carbohydrates are consumed, such as refined white sugar and/or white flour, excess insulin is secreted to deal with the sugar. In short, excess insulin = excess fat.
  • Go for green:
    Instead of your morning coffee, opt for some green tea. Green tea has many health benefits, from helping to fight diseases such as cancer and heart disease, to aiding in weight loss.  Studies show that catechins, the antioxidants in green tea, help increase fat burning.  Research also shows that green tea may lower blood sugars by inhibiting enzymes that allow the absorption of starches, and it may reduce the absorption of fat from the intestine.  Typical dosage is three or four cups per day or a 300 to 400 mg capsule of green tea extract daily.
  • Fitness~Kick it up a Notch:
    Cardio:

    The next time you run, swim, or even walk, ramp up the intensity for 30 second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy.
    Weights:
    Want to build up your muscles in time for beach season?  High reps with low weights may be the way to go.

    More repetitions with lighter weights can build muscle as well as heavier weights, assuming they are done to the point of exercise-induced fatigue.  Fatigue is the important point. That means even with light weight, the last two to three reps should be hard.
  • Trim the Fat
    Trans fats slow down your body’s ability to burn fat.  Trans fats binds to fat and liver cells and slows metabolism. Eating trans fats can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain.

Boost your Metabolism: The 2 Week Plan

Atkins Food Pyramid

It’s very simple actually, but it’s not easy by any means but it’s totally worth it.  It’s the Atkins Induction Phase 1 Plan, it’s a brief jump start phase that supercharges your body’s fat-burning power.
No white foods allowed.  Read labels and avoid white flour, corn syrup, sugar and high-fructose corn syrup.

White bagels, pasta, rice, potatoes, breads, crackers, cereals, baked goods, ice cream, potato chips and pretzels are all on the list of foods to avoid.

You’ll REV Up Your Metabolism and Start Burning Fat.
During Induction, you’ll reduce your carbohydrate intake to 20 Net Carbs per day.  As you reduce carbs and sugars and you start increasing your activity level, your body revs into action and begins to use fat for your primary fuel source, resulting in weight loss.

You’ll Begin to See Big Results in Just Two Weeks…
That’s right, 14 days to an amazing new – but not finished – you Stick with Induction and you can lose up to 15 pounds in two weeks* – then go on to the next phase, Ongoing Weight Loss (OWL) during which you’ll add variety to your diet while you continue to lose weight.

PHASE 1: INDUCTION – ACCEPTABLE FOODS LIST

Objective: To lose 7-10 lbs within two weeks by eating a diet that is low in sugar, starch, bad fat (saturated & trans fat), and sodium (salt).

1. Eat as much as you desire and you can eat them anytime of the day.

All extra lean meat:

  • Poultry
  • Beef, (ground meat 10% fat)
  • Lamb
  • Pork
  • Veal
  • Low sodium-fat free deli meat
  • Bacon*
  • Ham*

Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates

All fish (without any added salt):

  • Flounder
  • Herring
  • Salmon
  • Sardines
  • Sole
  • Tuna
  • Trout

Egg white

Green leafy vegetables
Vegetables:

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.

1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.

Vegetable

Serving Size/Prep

grams of net carbs

Alfalfa sprouts 1 cup/raw 0.4
Argula ½ cup/raw 0.2
Bok choy 1 cup/raw 0.8
Cabbage ½ cup (raw) 2.0
     
Chicory greens ½ cup/raw 0.6
Chives 1 tablespoon 0.1
     
Daikon ½ cup 1.0
Endive ½ cup 0.0
Escarole ½ cup 0.0
     
     
Iceberg lettuce ½ cup 0.1
     
Parsley 1 tablespoon 0.1
     
Radicchio ½ cup/raw 0.7
Radishes 10/raw 0.9
Romaine lettuce ½ cup 0.2

The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.

Vegetable

Serving Size/ Prep

Net Carbs

Artichoke hearts 1 canned 1.0
Asparagus 6 spears 2.4
     
     
     
     
Broccoli ½ cup 1.6
Bean green string & wax beans    
Bean sprouts    
Broccoli rabe ½ cup 1.3
Broccoflower ½ cup 1.4
     
     
Celery 1 stalk 0.8
Cucumber ½ cup 1.0
Cauliflower ½ cup (raw) 1.0
     
Swiss chard ½ cup 1.8
Collard greens ½ cup 4.2
Eggplant ½ cup 1.8
Fennel 1 cup 3.6
Jicama ½ cup 2.5
Hearts of palm 1 heart 0.7
     
Kale ½ cup 2.4
     
Leeks ¼ cup 1.7
Mushrooms ½ cup 1.2
     
     
     
Onion green ¼ cup (raw) 2.8
     
Peppers Green Bell ½ cup/raw 2.3
Pumpkin ¼ cup 2.4
     
Sauerkraut ½ cup (drained) 1.2
     
Spaghetti squash ½ cup 2.0
Spinach ½ cup (raw) 0.2
Summer squash ½ cup 2.0
Tomato 1 (raw) 4.3
Turnips ½ cup 2.2
Water chestnuts ½ cup (canned) 6.9
Zucchini ½ cup 2.0
Salad Garnishes
Crumbled bacon 3 slices 0.0
Hard-boiled egg 1 egg 0.0
Grated cheeses (see above carb counts)  
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2

 

2. Eat some everyday.  However you need to be careful with the quantity

All shellfish including:

  • Clams
  • Crabmeat
  • Shrimp
  • Squid
  • Mussels*
  • Oysters*

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

Eggs are one of nature’s most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Eggs in any style, including:

  • Deviled
  • Fried
  • Hard-boiled
  • Omelets
  • Poached
  • Scrambled
  • Soft-boiled

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day.  An ounce is about the size of an individually wrapped slice of American cheese or a 1″ cube.

Cheese including:

Type

Serving Size

Grams of net carbs

Blue cheeses 1 oz 0.7
Cheddar ½ cup 0.0
Cow, sheep and goat 1 oz 0.3
Cream cheese 1 oz 0.8
Feta 1 oz 1.2
Gouda 1 oz 0.6
Mozzarella 1 oz 0.6
Parmesan 1 tbs 0.2
Swiss 1 oz 1.0

Herbs and Spices (make sure they contain no added sugar)
Basil 1 tbs 0.0
Cayenne pepper 1 tbs 0.0
Cilantro 1 tbs 0.0
Dill 1 tbs 0.0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0.0
Pepper 1 tbs 0.0
Rosemary 1 tbs 0.0
Sage 1 tbs 0.0
Tarragon 1 tbs 0.0

Salad Dressings – Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
     
Blue cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4
         

 Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

Butter
Mayonnaise – make sure it has no added sugar
Olive oil
Vegetable oils – Those labeled “cold pressed” are especially good and olive oil is one of the best.

Canola*
Walnut
Soybean*
Grape seed*
Sesame
Sunflower*
Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sauteing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners

  • Splenda – one packet equals 1 gram of net carbs

Beverages

  • Clear broth/ bouillon (make sure it has no sugars added)
  • Club soda
  • Cream, heavy or light.
  • Decaffeinated or regular coffee and tea*
  • Diet soda (be sure to note the carb count)
  • Flavored seltzer (must say no calories)
  • Herb tea (without added barley or fruit sugar added)
  • Water – at least eight 8-ounce glasses per day including…
    • Filtered water
    • Mineral water
    • Spring water
    • Tap water

* You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia. If you are truly addicted to caffeine, it’s best to break the habit during the Induction.

Alcohol:

Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer, you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss.

Scale & veggies

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