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Metabolic Cooking

In previous posts I have reviewed various foods which can boost your metabolism, and in doing so dramatically improve your weight loss efforts. In this article we review a specific dietary plan which brings this information together in a very practical and usable format.

Developed by well known nutritional experts Karine Losier and Dave Ruel, The Metabolic Cooking Program incorporates a range of dietary methods and foods into an organised yet highly flexible plan, with the aim of increasing your metabolic rate, while still allowing you to enjoy your food.

What’s Included?

Optimizer Guide: This 63 page guide is where you get started. It will teach you the 10 key rules of metabolic cooking and how to incorporate these rules into your day to day life.

The guide isn’t about providing you with a rigid program but rather with an understanding of basic metabolic concepts. This will allow you to tailor the program to your own personal tastes and to some extent to your own metabolic type.

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Cookbooks: Metabolic Cooking offers an extensive range of cookbooks, with a total of 250 recipes within, which cover all of your day to day needs.

Includes:

  • Breakfast recipe book.
  • 5 Lunch and Dinner recipe books broken into various categories: Seafood, Pork, Red Meat, Chick and Poultry, and Vegetarian
  • Snacks
  • Sides
  • Smoothies

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Supplements Optimizer: While nutrition is the main focus of the program, using the right supplements and using them the right way can definitely accelerate your results. This 25 page guide outlines which supplements will help you meet your goals, and gives a rundown of which to stay away from—incredibly helpful for getting results without wasting money!

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Seasoning Guide: There are always going to be times when you’re simply in a huge rush and don’t have time to cook. No problem! That’s where this 14 page Thermo-Charged Seasonings guide comes into play. With a range of sodium free thermo-charged seasonings that will spice up any bland pre-cooked chicken breast you can make any quick meal on the go taste good but still keep your metabolism fired up!

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Salad builder: A 33 page guide to creating the ultimate fat burning salads that will stimulate your metabolism so that you burn more body fat than ever! Includes general guidance on how to create metabolism boosting salads plus a range of tasty recipe options.

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Dressings Guide: This 18 page guide goes hand in hand with the Salad Builder to enhance the taste and metabolic powers of your salads. These calorie-free Salad Dressings will enhance your metabolism and enhance your weight loss efforts. Something that the chemical and sugar filled so-called “healthy dressings” on the supermarket shelves are not going to do!

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Quick Sheets: A range of easy reference sheets to keep things quick and simple.

Includes:

  • Grocery Shopping Master List
  • Quick Recipe Finder
  • Daily Food Log Template
  • Online Grocery Shopping List
  • Weights and Measurements Conversions
  • Kitchen Ware Discount Links
  • Cooking Glossary

WHAT’S IT COST?

The Full program usually costs just $29, but right now Karine and Dave are offering all of the above for the unbelievable price of just $10! In addition because this product is provided via clickbank, one of the World’s biggest vendors of online ebooks and digital products, it also comes with a fully backed 60 day money back guarantee.

Please note that to get the metabolic cooking program at this price, you will need to purchase it within 15 minutes of visiting their sales page as it is offered on a timer, however, that’s really no problem, if you need more time just refresh the page and the timer will restart!

 

PROS AND CONS

Pros:

  • A great all round dietary program incorporating a number of metabolism boosting food combinations into your diet.
  • Extensive information provided at an exceptionally low price.
  • Offers concise guidance but flexible enough that it can be adapted to a variety of dietary requirements (vegetarian etc) and metabolic types, having said that would be most suited to a Mixed Type or a Protein Type metabolism
  • Ebook form so will be delivered as a PDF within their membership portal immediately following purchase
  • 60 Day Money Back Guarantee

Cons

  • Only available as ebook so will need to be printed out or accessed via tablet or PC
  •  Some adaptation required for Carb Types if keeping to the recommended Carb/Protein/Fat Split, (ie you may not be able to follow their exact guidance wrt to protein / carb portions and timings in the optimizer guide) but the program is adaptable enough to be workable for any metabolic type.

CONCLUSION

Karine and Dave have combined a range of evidence based techniques into a highly usable format in order to significantly stimulate your metabolic rate and enhance your weight loss efforts. The information provided is extensive and at just $10 you really can’t go wrong. We highly recommend Metabolic Cooking.

To visit their sales page please CLICK HERE

 

    THE PALEO DIET

    WHAT IS THE PALEO DIET?




    The Paleo Diet (or Caveman Diet) is based upon the assumption that dietary and lifestyle habits in humans have changed at a dramatically faster rate over the last 5000 years than our genes have subsequently evolved. Indeed in the last century there have been such significant and dramatic changes in diet and lifestyle that many believe that the current obesity epidemic experienced in the western hemisphere is as a direct result of these rapid changes. Advocates of the caveman diet also strongly believe that a number of health problems experienced by modern humans are as a direct result of our excessive consumption of simple sugars, refined wheat and processed foods. These disorders include diabetes, ulcerative colitis, and arthritis to name just a few.

    caveman

    Rather than discuss the evidence for the value of the Paleo Diet for treating disease, improving health and weight loss, I will instead focus on what the Paleo Solution actually requires you to change. If you’re interested in learning about the evidence behind the Caveman Diet then Wikipedia offers a completely non biased view with multiple references available. Though Wikipedia offers evidence for and against the caveman diet, the overall consensus and conclusion is that it is a healthy and effective lifestyle choice.

    It is not entirely accurate to name this program the caveman diet or paleo diet as it advocates a complete lifestyle change that goes beyond diet alone. For this reason it is often termed the Paleo Solution and is based on 4 fundamental principles which I have listed below:

    reset and recovery

    1. Sleep: Paleolithic man was active when it was light and slept when it was dark. And it was really dark, not the low light that we would experience with thin curtains in cities that never sleep but pitch black. For this reason you should aim to get at least 8 or 9 hours of sleep MINIMUM every night in a completely dark room (blackout curtains are a must, an eye mask will not do). Chronic sleep deprivation affects cortisol release (and subsequently fat metabolism) and may have a greater effect on weight gain than dietary habits. To learn more about the value of sleep towards health and weight loss CLICK HERE.

    2. Stress: In Caveman times, human beings had frequent periods of rest and leisure. Today’s lifestyle of constant work within a stressful environment although difficult to avoid is a major factor towards the development of obesity and inflammatory diseases. If you are suffering from these conditions then finding time to relax each day may be essential for your health!

    paleo-foods

    3. Diet: Dietary changes although by no means the only focus of the stone age diet, are still central to this lifestyle. The focus is on eating lean meats, unrefined fruits and vegetables and above all avoiding processed foods wherever possible. Click the following link for a list of CAVEMAN DIET FOODS. Learning to create meal plans and tasty recipes from this list requires some changes to how you think about food and its preparation but rest assured you can still enjoy good tasty food on the paleo diet. Click this link for some free PALEO RECIPES.

    4. Exercise: In stone age times, people were active. They used their muscles regularly and were physically fit and active right through to old age. Indeed there are recent pictures of elderly aborigines who still essentially follow a form of the caveman diet where elderly men in the tribe are lean, muscled and ready to move! Any Paleo Plan will include specific and gradually increasing levels of exercise which will utilize those muscles which evolution requires us to use for good health. Click the following link for more info on PALEO EXERCISE.

    So with all that in mind, how can you realistically put all of the requirements of the stone age diet into practise when you’ve spent every day of your life up to this point , eating a modern diet full of processed foods. I would strongly advise you to obtain a reliable guide to increase your understanding and appreciation of this lifestyle so you’re not trying to make serious changes without proper direction.

    I won’t try to fool you that you can’t find free information on which foods to eat on the paleo diet and some free recipes on the web (including here at dieting revisited). You can easily get hold of information about the paleo diet concept, food groups and general exercise plans, but often what you really need are comprehensive food lists, shopping plans, large scale recipe books, extensive exercise videos and proper support.

    So if you’re looking for a more structured approach then I would recommend purchasing a dedicated and complete paleo plan. There are lots of paleo programs available on the web and elsewhere and some are certainly better than others.

      CLICK HERE to read a review of my Top Paleo Plans.

      THE LOW GI DIET

      The low GI diet is about avoiding foods with a high glycemic index (GI). The GI is the rate at which our bodies break down the carbs in our food to energy. This includes processed white foods that are high in carbohydrates such as white bread, pasta, cereals, cakes and other foods made with white flour or white sugar.  The reason for this is that when you eat these foods your blood sugar rises rapidly.  Your body works to bring down your sugar levels.  The body then thinks it is low in sugar and will begin to feel hungry again very quickly.  Carbohydrates also provide the body with readily available energy which the body will use rather than turning to your fat stores.

      PROS

      Weight-loss: Eating low GI foods results in the body digesting food more slowly so it works to burn more fat.  When you eat low GI foods you also feel fuller for longer and as a result you eat less and don’t feel like constantly snacking.

      Low sugar levels: The GI diet was originally designed for diabetics to keep their blood sugar levels under control.  Whether diabetic or not it is a healthy choice to keep your blood sugar low for a number of reasons.  A quick rise in blood sugar can actually lower the speed at which the body burns fat.

      More energy:  When eating low GI foods you will have more energy throughout the day.  Foods containing lots of sugar can give you a surge of energy often know as a ‘sugar high’.  This energy surge only lasts for a short time and once it wears off you tend to feel lethargic, hungry and wanting something else sweet.

      GI scores vary:  A food’s GI score changes depending on the way it is prepared or cooked, or in the case of fruit, how ripe it is.  This means you may not have to cut out your favourite foods, just change the way they are prepared and cooked.

      You don’t have to cut out all high GI food:   If you do want to eat a high GI food ensure it is eaten with low GI foods like protein and some fat. This will minimise the negative effects of the high GI foods.

      You can still have carbohydrates:  Not all carbs have a high GI.  You will have to research which ones have a low GI.  Also, be aware where the GI tests were carried out as sometimes the same product rates differ in different countries as they might use different ingredients in different locations.

      CONS

      Much research:  You will have to discover the GI of all the foods you like to eat but there are many lists and guides available online.  These often group foods into three groups, high, medium and low.  Others use a traffic light system grouping foods into red, yellow and green groups.  There are also pocket-size guides available that you can take with you when shopping.

      Food preparation time will be longer:  Quick, easy to prepare ready meals usually have a high GI. Unprocessed, fresh foods have a low GI but do require more preparation and cooking.

      CONCLUSION: The low GI diet, though originally developed for diabetics or those at a risk of developing diabetes, has health benefits for anyone choosing to follow it.  It is not very restrictive and there are still many foods you can enjoy on the low GI diet.  There is also good information about the diet available online and in books so it can be well-researched.


        Ketogenic Diet

        The ketogenic diet (also known as the keto diet) is a low-carb, high-fat and moderate protein diet.  It encourages you to exclude grains, sugar, fruit and tubers.  When we eat a high amount of carbohydrates the body will produce glucose which it will use as its primary energy source.  Since any fats we eat are not needed for energy the body will store them.  By lowering your carbohydrate intake the body goes into a state of Ketosis which is when it begins burning the fat you eat for energy.

        PROS

        Weight-loss: The keto diet definitely helps one lose weight.  The body is now burning fat instead of storing it as it will be using fat as an energy source.  Some studies show that those following the keto diet lose even more weight than those following a low-fat diet.

        Controlled blood sugar: The keto diet naturally controls our blood sugar levels which can reduce the risk of diabetes or help regulate diabetes.

        Mental benefits:  Many say that when following the keto diet they are more focussed and are able to concentrate for longer periods of time.  This is because when the body is in a state of Ketosis, burning fat produces ketones which provide energy to the brain.

        More energy:  When the body is using fat as an energy source you will feel more energised throughout the day

        You won’t feel hungry:  No part of this diet requires you to feel hungry and snacking is allowed, just be vigilant about what your snacks are.  You are lowering your carbohydrate in-take but this does not mean you eat less it just means you replace carbs with fat.  Fat is generally more filling than other foods so if this makes up the majority of your diet you are going to feel more full and stay full for longer.

        Better skin:  Many notice improvements in their skin and reduction in acne when following the keto diet.  There are studies suggesting that the keto diet also assists with a number of other conditions or diseases but more research has to be done to make these findings conclusive.

        Large variety of options:  Though this diet requires you to lower the amount of carbohydrates you eat there is still a large number of foods you can eat while following this diet.  This means you can still have variety in your diet and situations like eating at a restaurant are not made difficult.

        CONS

        You will initially experience ‘keto flu’:  As your body adapts to your lower carb intake and your increased fat intake you may experience reduced energy levels, grogginess and headaches.  This is known as ‘keto flu’ and should only last for a few days.

        Increased urination:  It is common to urinate more often when following the keto diet.  Just ensure you drink enough water so that you do not become dehydrated.

        Bad breath:  When the body goes into a state of Ketosis it is normal to experience bad breath.  This is not a long-term effect and can be combatted in the usual ways such as chewing gum as long as it is sugar free.

        Research will be required:  As you begin this diet you will need to do some research on the foods you eat and read labels before you buy foods.  Many foods that seem keto-friendly actually contain ‘hidden’ carbs.

        CONCLUSION: The keto diet encourages you to reduce the amount of carbohydrates you eat and replace them with fat.  This will result in the body burning the fat you eat instead of storing it.  There are many mental and physical benefits to following the keto diet including weight loss.  There are still many foods one can eat while following this diet and therefore it is easy to maintain in the long-run.


          South Beach Diet

          The South Beach diet is lower in carbohydrates and higher in healthy fats and protein.  It does not eliminate all carbs but encourages low glycemic index carbs as well as lean proteins and unsaturated fats and divides carbs and fats into ’good’ and ‘bad’ groups.  High glycemic index carbs can lead to weight gain and possibly diabetes.  The South Beach diet consists of three phases.  The first phase is very restrictive but only lasts for two weeks and helps you to reduce the cravings.  The second phase is less restrictive and this phase lasts until you reach your goal weight.  The third phase is even less restrictive.  You begin this phase once you have reached your goal weight and it will help you to maintain a healthy weight and life style.

          PROS

          Weight loss:  Studies have shown that those following the South Beach diet do lose weight.  They lose weight quite rapidly in the first two weeks while in Stage 1 but continue to lose weight steadily while in Stage 2.  While this may seem slow it is considered a very healthy way to diet.

          Reduced risk of heart disease:  The South Beach diet was developed by cardiologist Dr Artur Agatston.  Unhappy with many of the fad diets his patients were following, Dr Agatston developed the South Beach diet to not only help people lose weight but also reduce their risk of heart disease.

          No food is not allowed:  One you have reached your goal weight and are in stage 3 you are allowed all foods and can have ‘treats’ as long as you do not over-indulge in some foods.

          It is easy to maintain:  The worry with many diets is that once you stop you will put on the weight you lost.  The South Beach diet is easy to maintain in the long run, especially in stage 3 and will help you maintain a healthy weight.  Many who follow the diet say that they have been able to keep the weight off after reaching their goal weight.

          Many South Beach diet recipes are available:  There is a huge amount of South Beach diet recipes as well as meal plans available online.

          You won’t go hungry:  No part of the South Beach diet requires you to go hungry and it allows snacking.  It is more about what you eat than how much you eat.

          CONS

          It is very restrictive in the first phase:  Some may struggle with the South Beach diet to begin with.  The first phase is the most restrictive which may be difficult.  However, it is only for two weeks and more foods can be introduced in phase 2.

          Allows fats that are high in omega-6:  The South Beach diet does allow fats that are high in omega-6 fatty acids, such as soybean oil and sunflower oil.  Too much omega-6 can lead to inflammation and other health problems.

          The diet allows processed foods:   The South Beach diet does allow some processed foods but these do have other health risks attached to them.  To remain healthy, it would be best to choose the non-processed options in these cases.  While the diet does allow processed food, it does encourage eating mainly unprocessed food.

          CONCLUSION: The South Beach diet is low in carbs and encourages eating mainly unprocessed foods, liberal amounts of vegetables and healthy, high-fibre carb sources.  The diet has been proven to promote weight loss as well as reduce the risk of heart disease.  It is not a diet to be used if you want to lose weight in a hurry but it is sustainable and helps one maintain a healthy weight.