This recipe is high in protein, and low in carbs and fat, and one of may foods that increase metabolism that you’ll find in this program. This metabolic meal is great for a high protein snack, or it can be used as a convenient spread, or made into a sandwich. However you use this metabolic booster, you’ll love it.
Nutritional information (per serving):
Southwestern Eggs ingredients:
1 whole hard-boiled egg
3 hard boiled eggs, whites only
1 tablespoon Greek yogurt
Pinch of chilli powder
Pinch of garlic powder
Pinch of onion powder
1 teaspoon apple cider vinegar
Peel the eggs and slice the eggs in half.
Carefully remove 3 yolks (leaving 1 yolk) into a mixing bowl.
Mash eggs with a fork. Stir in the yogurt, chilli powder, garlic powder, onion powder, apple cider vinegar, then mix until creamy.
This fat loss recipe is delicious, and it makes a great egg salad sandwich. Give it a try and let me know what you think.
Foods that increase metabolism work in your body to make you feel and look great; however, Dave Ruel and Karin Losier have put together a list of 10 rules that you must follow in order for the Metabolic Cooking plan to work at it’s best. These principles are non-negotiable and easy to follow. I’ve listed them below.
Eat every 2 to 3 hours - What!? That’s right! In the Metabolic Cooking program it’s stated like this, “If you keep adding logs to a fire gradually then you will keep it burning steadily throughout the day; on the other hand, if you throw them all on the fire will expand out of control and you won’t be burning all day long.” They suggest 3 main meals and 3 snacks throughout the day.
Eat a complete source of protein with every meal – They suggest that you eat a minimum of 15 grams of protein with every meal. In my previous post about macro nutrients we discussed how your body will burn an awful lot of calories breaking down protein, but in addition to that, it saves precious muscle. If you aren’t getting enough protein in your diet, your body will cannibalize itself in order to get what it needs. Yup, it will break down an use the muscles in your body for it’s needed protein.
Eat a source of fats with almost every meal – Crazy as it sounds, your body needs fat in order to burn fat efficiently. If you don’t get enough fat in your diet, your body will actually store fat… Uh, which is what we are trying to avoid. Supplying your body with the needed fat is easy to do. It’s recommended that you cook with healthy oils like olive, macadamia, or coconut oils. You can also add nuts to your diet, or supplement your diet with health fish oils. A minimum of 5 grams of healthy fat is recommended.
Eat good carbohydrates - Carbs don’t make you fat, the wrong carbs at the wrong time of day can. The Atkins Diet was a fad where you eat pretty much nothing but protein, and you lose weight. I believe that this caused a lot of people to think that carbs are bad and will make you fat – untrue. Good complex carbohydrates that break down slowly in your body will give you the energy you need, so that you don’t feel like crap. Carbohydrate timing is discussed in the program. A minimum of 10 grams per meal is suggested.
Eat a lot of vegetables and don’t count their calories - 4 to 6 servings cups of veggies per day are recommended. I talked in an earlier post about the fact that your body burns more calories breaking down the veggies than the calories they supply to your body. This is a negative calorie food source, so have as many as you want.
Eat whole foods whenever you can - Whole foods are food that are not processed and stripped of their nutrients. This means that you will get the fat burning nutrition you need in your diet. These foods will also help you feel full, because they usually have plenty of fiber.
Change up your nutrient sources and amounts - In the Metabolic Cooking system they talk about something called the “Metabolic Adaptation Phenomenon”. This is when you body adapts to the foods that you eat, and stops burning fat, so it’s important to have a variety of foods that increase metabolism to avoid this. The various cookbooks provide tons of variety.
Stop eating junk – This should be a given, but you have to stop eating calorie dense, processed, fat producing foods. Fact is, I recently read a great book about how major restaurants, and food manufacturers, “engineer” their foods to make them more palatable. They’re designed to break down just right, and feel good, in your mouth, and they test and test to find just the right amount of fat and simple carbs that will make you crave it and come back for more, time after time. Think about how Nacho Cheese Doritos feel in your mouth; that was one example used in the book. Stay FAR away from junk foods.
Be prepared, always - They suggest that you take a day and prepare your food for the week. Cook several chicken breasts and put them in the freezer, for example. Cook a large amount of rice and put it in the refrigerator where it will last for up to a week. Just be ready, because it’s easy to go and buy something, that’s not good for you, because you don’t feel like cooking.
Don’t complicate things - The Metabolic Cooking system lays it all out for you. The instructions are there, the recipes are there, and your success is waiting. I remember a sign that one of my high school teachers had on the wall. It said, “If all else fails, follow the instructions.” This holds true for this system. The instructions are there, follow them, and see success.
These rules are pretty easy to follow, and they will help you realize your fat burning goals. As mentioned in the Metabolic Cooking system, they are non-negotiable and key in making this system work. My personal favorite is #1 – “Eat every 2 to 3 hours”. Who doesn’t want to do that?
I hope this helps you, let me know if you have any questions.
Foods that increase metabolism can vary in the macro-nutrients that they supply. In my last post I gave you a recipe for Apple Oatmeal Pancakes, and the nutritional information broke down like this:
Nutritional information (per serving):
The Apple Oatmeal pancakes, you may notice, are high in carbs; however, the carbohydrates come from the oatmeal in the recipe, so they are complex carbohydrates (they breakdown slowly in the body for long lasting energy), and not simple carbohydrates (basically sugar that breaks down quickly causing a spike in energy, and then a crash). This is great for early morning energy.
On the other hand, if you want to keep your carbs low, and your protein levels up, please allow me to make a suggestion.
I went to the Metabolic Cooking breakfast cookbook to see what looked good. I noticed the Greek scramble recipe and decided to give it a go. What I discovered was pretty cool.
OK. First of all I doubled the recipe, because it was for me and my wife. As I was making it, I thought… Uh, this doesn’t seem right. It was A LOT of food. Then when I put it in the pan to cook, the pan was almost full.
When it was done, I scooped the eggs into 2 bowls and gave one to my wife who asked me if I had made a mistake. I asked her why, and she said, “That’s a lot of food”. So I looked again at the recipe, and verified that I did not make a mistake.
The Greek scramble was delicious, and filling. In fact, my wife said that she had a hard time finishing it. Usually when you think of diet food, you think, “Great, I get to eat two lettuce leaves and a cherry tomato for until I drop the weight.
I took a picture of my Greek scramble before I ate it. It was good, and filling, and it’s one of the foods that increase metabolism within the Metabolic Cooking cookbook. I LOVE IT! I’m sure you will too. Give it a try. Here’s the recipe and the nutritional info:
Nutritional information (per serving):
Greek Scramble ingredients:
1 tablespoon olive oil
1tablespoon minced onion
1 tablespoon black olives (sliced)
6 egg whites
1/4 cup crumbled light feta cheese (my wife’s favorite)
Heat the oil in heavy skillet over medium heat.
Saute the onion for a minute or two then add the olives and saute for another minute.
Pour in the eggs and add the feta.
Scramble until set, and serve.
Oops! One last thing before I finish here. Don’t forget to slice the olives. I just noticed while typing this that I missed that part of the recipe.
I hope you try and like this HIGH PROTEIN Greek scramble breakfast. It’s a fat burning, metabolic recipe, that will help you loose weight.
I promised you some great tasting foods that increase metabolism to help you burn fat, so here’s a recipe called Apple Oatmeal Pancakes. This recipe, packed with complex carbohydrates, and 28 grams of protein, is sure to jump start your morning.
Nutritional information (per serving):
Apple Oatmeal Pancakes ingredients:
6 egg whites
1/2 cup oatmeal (dry)
1 tablespoon unsweetened apple sauce
Pinch of cinnamon powder
Pinch of stevia
1 apple, diced finely
¼ teaspoon baking soda
First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan.
When bubbles start to form, place evenly on pancake some of the diced apple.
Let them set in before flipping the pancake.
Makes about 4-6 pancakes depending on the size.
There you go. Please give these a try and let me know what you think. This recipe is a sample of some of the breakfast foods that increase metabolism that are included in the Metabolic Cookbook.
In future post I will be some more diet recipes to help you lose weight fast. You’ll soon have several healthy recipes to get you going, and to help you create a diet plan that you can live with.
What you’ve been eating is directly responsible for what your body looks like right now. If you’re a fast food junkie, then guess what, I hate to say it, you may not look that great right now. And, let’s not start a discussion about what’s going on inside your body (heart, arteries, etc.).
To start getting on the right track though, there are three macro nutrients that should be discussed. They are protein, carbohydrates, and fat. And the secret weapon… Vegetables! No, don’t cringe at the word vegetables, you’ll learn to love ‘em.
Protein is great for keeping you from feeling hungry while trying to lose weight, and it’s a must have in your fat burning efforts.
There are 4 calories in 1 gram of protein, and the amount of energy the body burns breaking down this nutrient is why you must include it in your diet. The body burns a lot of calories breaking down protein.
In addition to increasing your metabolism, protein protects your body from feeding on it’s own muscles as a source of protein. That’s right, if your body isn’t getting enough protein, it has to get if from somewhere, so it will cannibalize itself to get the protein it needs.
Some sources of protein include chicken, eggs, lean red meat, fish and pork.
Carbs, as I will call them from here on out, are important in keeping your energy level where it should be at.
There are 4 calories in 1 gram of carbohydrates.
The carbs that we are talking about here are complex, or low glycemic index carbohydrates. I’m not talking about the insulin spiking, processed, high sugar carbs that are bad for you. I’m talking about low GI carbs that break down slowly in your body. These carbs give you the energy that you need throughout the day, not just a quick burst of energy with the energy crash that goes with it.
Low GI carbohydrates include brown rice, oatmeal, whole grain breads, quinoa, sweet potatoes, and plenty of vegetables as well.
Fats, no this is not a four letter word. Well, actually it is, but not in the sense that it’s a bad word, or bad for you.
Your body actually needs fats, good fats, to function properly, and this may sound crazy, but your body needs fats to burn fat and for proper thyroid gland function. The reason that thyroid gland function is so important is because it regulates your metabolism, so the better your thyroid is functioning, the more fat you’ll be able to burn.
1 gram of fat is contains 9 calories. Yes, fat contains more calories per gram, but it’s still important to keep your body working at it’s optimum, fat burning, level.
The authors of Metabolic Cooking suggest using three specific oils.
Macadamia nut oil
The reason for their suggestion is because these oils have a high smoking point, which means they don’t burn easily so you can cook just about any recipe without worrying about that.
In addition, olive oil is considered a “heart friendly” oil, coconut oil is great for energy as it contains medium chain triglycerides, and macadamia nut oil helps reduce inflammation within the body and aids in lowing cholesterol.
VEGGIES… THE SECRET WEAPON
We’re talking “free” veggies here as the authors state. These types of vegetables cause the body to work heard to break them down. In fact, they cause the body to burn more calories than they actually provide.
Free veggies means just that. Feel “free” to eat as many of these veggies as you want.
Here are the ones you need to know about.
Cruciferous Vegetables – These include broccoli, Brussels sprouts, cabbage, and cauliflower.
Gourds - Most common is the cucumber.
Green Leafy Vegetables - Most common are kale, lettuce and spinach.
Nightshade Vegetables - These include eggplant, peppers and tomatoes.
Root Vegetables - These include carrots, celery and onions, and they also help the body flush fat out of its system.
These are just a few of the main free veggies mentioned in the book, but it’s enough to get you started.
There you have it. These are the foods that are used in the recipes within Metabolic Cooking. They are important to include in your diet to burn that unwanted fat right off. Proteins, carbs, fats, and free veggies are all combined to make these recipes come alive.
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Not many people realize that foods that increase metabolism, and help you burn fat, DO NOT have to suck. Yeah, I said it, diets really suck, but they don’t have to.
Most “dieters” suffer through boring salads, bland skinless chicken, and just tasteless food in general. They normally don’t give any thought at all to their metabolism rate. The rate at which a person’s body burns calories. They just want to know how to lose weight at whatever cost; the cost usually being taste, food variety and ultimately their health. This will usually lead to yo-yo dieting where the dieter ends up putting on more weight than when they started their diet.
Like I said before though, your diet doesn’t have to suck.
You can increase your metabolic rate with a diet plan, and recipes, that include a variety of tasty foods, that are good for you too. Thanks to Dave Ruel & Karine Losier, the writers of the book Metabolic Cooking, you don’t have to eat crappy tasting food that you pretend you like. You can actually make dishes that you’ll enjoy, that are healthy food for you, and will help you get to the weight you want to achieve.
This fat burning, metabolic cookbook is ideal to help you transition from crappy “diet” food to a real, doable, healthy diet. Why? Because you’ll love the taste of the healthy foods you’ll create, and you’ll love the variety.
The Metabolic Cooking program is a new twist on dieting. 80% of your fat loss effort comes down to what you eat. You can work out in the gym for hours, and still not get the results that you want if your diet isn’t right. The Metabolic Cooking program will show you how to cook in a way that fosters fat burning in the body.
In this site you’ll learn what metabolic cooking is, and how it will help you torch fat to reach your ideal weight. And I’ll give you some sample recipes, so that you can see that foods that increase metabolism don’t have to suck.