Dave Ruel & Karine Losier

Fat Loss Optimizer

Cooking & Nutrition Guide

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The information presented is not intended for the treatment or prevention of disease, nor is it a substitute for
NOTICE

medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes,
to increase the public knowledge of developments in the field of strength and conditioning. The program outlined
herein should not be adopted without a consultation with your health professional. Use of the information provided
is at the sole choice and risk of the reader. We do not take responsibility for injury or illness which can occur
because of your use of the aforementioned information and you expressly assume such risks and waive,
relinquish and release any claim which you may have. You must get your physician’s approval before beginning
this or any other exercise or nutrition program. This information is not a prescription. Consult your doctor,
nutritionist or dietician for further information.

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 Table Of Contents

1. Introduction ......................................................................................................................5

2. Meet the authors ............................................................................................................10

3. Where it all starts: your food! .........................................................................................12

Protein ..........................................................................................................12
Carbohydrates ..............................................................................................17
Fats ...............................................................................................................21
Veggies .........................................................................................................25

4. The 10 Rules of Metabolic Cooking ...............................................................................28

5. How to use Metabolic Cooking efficiently .......................................................................37

How are we going to do this? ........................................................................39
The Metabolic Nutri-Profile ............................................................................41
Meal timing ....................................................................................................42
How to calculate your daily caloric needs .....................................................44
How to create your own individualized meal plan .........................................46
How to fill up the plan ....................................................................................48
Adherence, assessment and tweaking your plan ..........................................49

6. How to manage your food preparation ...........................................................................53

7. What you need in the kitchen .........................................................................................56

8. Money saving tips ..........................................................................................................57

9. What about supplements? ..............................................................................................60

10. What about exercise? ...................................................................................................62

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 INTRODUCTION
Let's face it, most diets are B-O-R-I-N-G. They have you eating the same foods over and
over and over again, never offering any variety. Basically, you have to go about the diet in
one particular way or you might as well forget it.

Now you're looking for something else – something new, something fresh, and something
that will actually work for a change.

The good news is that by investing in Metabolic Cooking, you're going to arm yourself with
some of the most useful information you could have as far as fat loss goes.

You see, whether or not you are successful with the mission of losing body fat will come
down to about 80% of your dietary effort. You can workout for hours as hard as you like in
the gym (which isn't recommended by the way – you should be training smarter, not harder)
but despite all this effort, if you haven't dialled in your diet and found a proper nutrition
set-up that fosters fat burning in the body, you're never going to see the results that you're
looking for.

If you want success, diet needs to be a priority.

Now, the big problem with many people is they will start up on a diet and see great results
initially, but after a few weeks have passed by, things take a turn for the worse. Either they
maintain the diet but it just doesn't produce the same rate of weight loss that it did before
because their metabolism has crashed and you're burning off calories at a snail's pace or
they fall off the diet due to boredom.

Then, who can really blame you for cheating on a diet such as that with a slice of pizza or
burger from your favorite fast food joint? You're sick and tired of chicken breasts and
broccoli and any sane human would need a change of pace.

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 We all crave variety in our lives and our diet is no different. Force yourself to eat the same
meals over and over again and you're going to run into problems – there's really no way
around that. It really isn't your fault that you've failed on diet attempts such as this.

And most diets use the same food and

more often the WRONG food to burn fat!
That’s right, most diets don’t use the right food! How can it be? Well it’s very simple, they
just don’t use food that:

> Don’t boost metabolism

> Don’t have any Metabolic Thermo-Charge
> Don’t fight the Metabolic Adaptation Phenomenon

Before we get going deeper on the subject of Metabolic Cooking, there are 3 terms I want
you to get familiar with:
DEFINITIONS

Metabolic Thermo-Charge (of food):

The metabolic powers certain foods have to make your body burn more body fat.

This is essentially our way to name the thermogenic effect of food. It stands for how many
calories your body is going to burn just breaking down the nutrients each time you
consume a certain food. For example protein tends to have a high Metabolic Thermo-
Charge. For this reason, by having high-quality protein in your diet, you'll naturally burn off
more calories and move closer to your goal weight.

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DEFINITIONS

Metabolic Nutri-Profile:
Profiling system used by the recipes in Metabolic Cooking.

Our special Metabolic Nutri-Profile is the profiling system that we've used in all the recipes
throughout Metabolic Cooking so you can see precisely what you're taking in and make sure
that each meal is making the most out of your metabolic rate. With this system as your
guide, you can rest assured that each snack and meal is designed for maximum fat loss.
There is a complete chapter about the Metabolic Nutri-Profile in this guide.
DEFINITIONS

Metabolic Adaptation Phenomenon:

Phenomenon that occurs at the point on your diet plan where you body clearly knows precisely
what it's getting in terms of food intake and has fully adapted to that. When it reaches this state,
that's when fat loss comes to a screeching halt.

The Metabolic Adaptation Phenomenon is a frustrating time for any dieter because this is
the point where the body has fully adapted to the food intake you're feeding it and slows
the metabolism down to match it. When the metabolism slows down, now you'll be burning
off just as many calories as you consumed through the diet, hence fat loss will come to a
halt. In order to get around the Metabolic Adaptation Phenomenon, you'll have to vary your
nutrient intakes regularly, shocking the body as time goes on. This keeps it guessing as to
what's coming next and ensures your metabolism stays on high at all times.

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 But what exactly is your metabolism? The metabolism is, simply put, how many calories
you body burns off throughout the day in order to sustain its basic needs. The faster your
metabolism is, the more calories you will burn, and hence, the more food you can eat or
the faster you will lose weight.

The foods you eat on a daily basis tend to have the largest influence on how many calories
you burn throughout the day, so by making the right food choices you can really take one
giant step forwards towards the goal of fat loss.

So, if you want to see success with your fat loss program, you need three things.

A You need a diet that is properly designed with food choices that will continually torch that ugly
body fat. You don’t want to a diet that starts off strong only to take a severe nosedive after two
weeks and have you suffering from a huge diet plateau.

B You need a diet that offers enough variety and great tasting Metabolic Thermo-Charged foods
that you never get bored, are never tempted to come off the diet altogether, and get the fat loss
results you deserve!

C You need a diet that is healthy! Most diets are actually incredibly unhealthy as they severely
restrict your food intake and choices, setting you up for a number of nutrient deficiencies that will
only set you up for long-term health problems. Instead, you want a diet that maximizes health so
you can not only look great, but feel great as well.

Optimized health = optimized metabolism = optimized fat loss!

When you get all of these requirements in line, it seems like magic is happening right
before your eyes. Fat loss becomes easier than ever and you actually enjoy the process of
losing weight.

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No longer do you dread going on your diet because you've realized that you've just found
a lifestyle approach that will not only achieve the weight loss you're looking for but then
also continue to help you maintain a lean body over time.

And the best news? If you follow the right diet approach, you won't have to do hours and
hours of exercise either. Diet will take care of the fat loss results so that you can focus on
short, intense workouts that firm the body and get you looking great while promoting
maximum health. Exercise is still important to maintain a healthy body but it's no longer
going to be the driving force behind your weight loss mission.

Over the years we have worked with a very wide number of people.

We're going to show you that dieting can be enjoyable again and with the right combination
of foods, you'll enhance your metabolic rate so that the fat melts right off your body. That is,
after all, what Metabolic Cooking is all about, optimizing your metabolism for faster, better
results.

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 Meet the authors
Dave Ruel and Karine Losier

Metabolic Cooking has been created and prepared by Dave Ruel and Karine Losier
(Dave's better half).

Dave is one of the most respected and trusted fitness cook in North
America and is a firm believer that eating healthy to support your body
goals DOES NOT have to be plain and boring.

He's seen fitness enthusiasts go the usual route of steamed chicken,

baked potatoes, and broccoli for every meal and has had the
opportunity to teach them that there is a 'better way'. With Dave's
approach, you're never dieting - you're just eating healthy because
you love it.

Dave has a large background in helping others achieve their goals, be

it fat loss or muscle building and is always learning new and innovative
techniques to use in the kitchen.

Karine, co-author of the book is also known as the 'Lean Kitchen Queen'
and has a strong passion for food, fitness, and culinary adventures.
She gets excited about challenging the commonly used techniques
that most chefs turn to while seeking out healthier alternatives. Simply
put, she's a real kitchen glamour renegade.

“We have helped thousands 'fix' their boring, tasteless, and

ineffective diets and now we’re going to help you too”

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 Meet the authors
Dave Ruel and Karine Losier

The two in combination are simply unbeatable and are able to come up with creative dishes
that work well for both males looking to get in great shape as well as females who are after
that lean, toned physique.

Karine isn't just a bubbly little chef either. She's holds a master's degree in psychology so
she is fully aware of all the psychological struggles that people face with regards to their
eating habits and diets, thus why she knows the importance of good nutrition that tastes
great and serves to motivate people to stick with their diet by challenging their commonly
held psychological beliefs.

All in all, the duo of Dave and Karine are simply

unstoppable in the kitchen and are taking the world
by storm, proving that eating healthy can be the
most nutritious, enjoyable, and fun experience.
Looking great just got a whole lot easier when you
turn to them for help with your fat loss.

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 WHERE IT ALL STARTS: YOUR FOOD!
This chapter contains knowledge that is extremely important if you want to be successful
with your nutrition. What you put in your mouth is directly responsible for the results you’ll
have.

We’re going to have a comprehensive look at the three macro-nutrients that are essential
to a healthy diet and why they’re so important to your success.

Those three Macro-nutrients are of course: Protein, Carbohydrates, Fats.

We’ll also look at one food category that is often overlooked: vegetables!

Protein
The very first thing that you absolutely must do if you're going to realize true dietary
success is to make sure that you're cooking with nothing but high quality protein sources.

For most people on fat loss diets, they actually believe that their protein intake should
come down due to the fact that these foods are often very high in overall calories.

Unfortunately, nothing is further from the truth. The fact of the matter is when on a fat loss
diet, your protein needs actually increase because of the fact that there is a higher chance
that your body will start turning to incoming protein as a fuel source.

What's more is that if you aren't taking in sufficient protein that your body needs to cover
all its daily maintenance functions then it may start to rob protein from the muscles,
bringing those amino acids into the blood.

All in all, falling short in protein is a very bad move.

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Protein also has special fat burning powers.
In our words it has a high Metabolic Thermo-Charge!

In fact, it's the one macronutrient that will serve to increase the metabolic rate so that you
burn more calories in the hours after consuming it.

This is because the body will actually expend a large number of calories just breaking
that protein down, therefore increasing your total daily calorie burn.

Finally, protein ranks very high on the satiety factor. If you don't want to deal with hunger
while on your fat loss diet program, protein is the type of food that you must be eating.
There's no way around this one - protein is top notch for hunger control.

So as you can see, protein is a must-have. And the best sources of protein?

Eggs, chicken and poultry, lean red meat (lean beef or game meat which is a fantastic
source of protein), fish, as well as pork are the main ones to turn to.

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If you're like most people, you likely avoided pork on your diet entirely and there's really no
reason whatsoever to do this. Pork is actually an incredibly lean and an incredibly delicious
source of high quality protein, so starting today I want you do add it back into your diet plan.

A quality source of whey protein powder is also a great way to get in more protein
throughout the day and you'll notice that some of the recipes I'll provide you utilize this
powerful supplement to not only enhance the flavor, but give more well-rounded nutrition.
Make the most of it - it's highly convenient, completely safe (unlike what you might have
heard), and will be used by your muscles very well.

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 *REMINDER
1 gram of protein = 4 calories
Metabolic Cooking Approved

FOOD QUANTITIES CALORIES PROTEIN CARBS FAT

Tuna 4oz 126 27 0 2

Salmon 4oz 226 25 0 14
Halibut 4oz 127 25 0 3
Haddock 4oz 117 27 0 2
Orange Roughy 4oz 109 25 0 1
Tilapia 4oz 134 29 0 2
Sardines 3oz 182 23 0 10
Shrimp 4oz 101 23 0 1
Scallops 4oz 113 26 0 1

Boneless,
Skinless Chicken Breast 4oz 122 26 0 2
Ground Chicken 4oz 122 26 0 2
Turkey Breasts 4oz 145 34 0 1
Turkey Bacon 1 slice 26 2 0 2
Extra Lean Ground Beef 4oz 161 29 0 5
Beef Roast 4oz 175 33 0 4
Sirloin steak (beef) 4oz 212 34 0 6
Venison 4oz 131 26 0 3

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 *REMINDER
1 gram of protein = 4 calories
Metabolic Cooking Approved

FOOD QUANTITIES CALORIES PROTEIN CARBS FAT

Elk 4oz 122 26 0 2

Buffalo (Bison) 4oz 118 25 0 2
Ostrich 4oz 160 31 0 4
Wild Boar 4oz 173 32 0 5
Pork Tenderloin 4oz 174 30 0 6

Pork Chops
(trimmed of all fat) 4oz 174 30 0 6

Whey Protein Powder

(1 scoop BioTrust Low Carb) 1 scoop 133 30 1 1
Egg 1 large 69 6 0 5
Egg Whites 1 large 16 4 0 0

Low Fat 1%
Cottage cheese 1/2 cup 81 15 3 1
Greek yogurt 1/2 cup 60 11 4 0

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 Carbohydrates
One of the most important foods that you must be taking in through your diet plan is low
glycemic index carbohydrates. Many people avoid carbohydrates entirely but this is a huge
mistake. Not only are carbohydrates important to help keep your metabolism running
effectively, but carbohydrates are also going to help to ensure that you have enough
overall energy.

But, this said, you need to choose your carbohydrates properly. Low-GI (Glycemic Index)
carbohydrates are the ones you want to choose, not those overly processed, high-sugar,
insulin spiking carbs that most people are eating. Those are ones that you should avoid.
Low GI-carbohydrates are the ones that are going to break down and digest slowly in the
body, thus they will release a steady stream of energy all day long, rather than providing
you with a quick burst of energy and then leaving you with an energy crash where you only
want to go and eat more simple carbs again to feel better. So this means making smarter
choices for your carbohydrates such as brown rice, oatmeal, whole grain breads, quinoa,
or sweet potatoes, plus plenty of vegetables as well.

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Also important is that you time your carbohydrates properly. If you want to experience the
fastest rate of fat loss possible, eat your low GI-carbohydrates earlier on in the day. This
ensures that you have energy throughout the daily hours and that you can burn off all the
calories before you go to bed at night.

If you eat carbohydrates later on in the evening or before bed when you require very little
energy, your body will have a higher chance of storing this as body fat, thus moving you
further away from your goal.

When eaten and timed properly, carbohydrates are definitely not the enemy. Keeping the
right types of carbohydrates in your meal plan will help to propel you forward along the
goal to lose weight and will make your meal plan that much more enjoyable as well.

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 *REMINDER
1 gram of carbohydrate = 4 calories
Metabolic Cooking Approved

FOOD QUANTITIES CALORIES PROTEIN CARBS FAT

Oatmeal 1/2 cup (cooked) 114 5 19 2

Sweet Potatoes 1 medium 116 2 27 0
Pinto Beans ½ cup 129 8 22 1
Chickpeas ½ cup 134 7 22 2
Kidney Beans ½ cup 112 8 20 0
Black Beans ½ cup 112 8 20 0
Oat Bran ½ cup (cooked) 69 3 12 1
Wheat Bran ½ cup 101 4 19 1
Cream of Wheat ½ cup (cooked) 64 2 14 0
Quinoa ½ cup (cooked) 138 5 25 2
Bulgur ½ cup (cooked) 80 3 17 0
Whole Wheat Bread 1 slice 100 4 20 2
Ezekiel Bread, 1 slice 1 slice 85 4 15 1
Whole Wheat Bagels 1 bagel 270 12 55 2
Whole Wheat Wraps and Pitas 1 small, 4” diameter 72 3 15 0
Whole Wheat Pasta ½ cup (cooked) 92 4 19 0
Long grain brown rice ½ cup (cooked) 113 2 24 1
Potatoes (red) 1 medium 152 4 34 0

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 *REMINDER
1 gram of carbohydrate = 4 calories
Fruits are also a great source of carbohydrates

FOOD QUANTITIES CALORIES PROTEIN CARBS FAT

Banana 1 medium 108 1 26 0

Apples 1 medium 100 0 25 0
Orange 1 medium 64 1 15 0
Pear 1 medium 105 1 25 0
Unsweetened Apple Sauce ½ cup 56 0 14 0
Grapefruit 1 medium 40 0 10 0
Kiwi 1 medium 48 1 11 0
Peaches 1 medium 44 1 10 0
Strawberries ½ cup 20 0 5 0
Blueberries ½ cup 36 0 9 0
Raspberries ½ cup 28 0 7 0

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 Fats
We know, you probably saw the word ‘’fats’’ and became mortally frightened. Fat is not
generally thought of as a nice word, especially if one is trying to drop some extra pounds.

However, your body needs fat to burn fat. Yes that’s right! Any person who neglects their
intake of fat will not go very far with their fat loss goals. If you want to see maximum results,
you have to include the good fats in your diet plan.

The important thing to remember is that good fats are needed by your body to remain
health and to function at optimal levels. Healthy fats are heavily involved in maintaining a
healthy metabolic rate and will influence how well your thyroid gland functions.

Since your thyroid gland is the 'master regulator' gland of your metabolism, the more
efficiently it's running, the more calories you will burn.

In addition to this, having healthy fats in the diet will improve the way your body reacts to
the carbohydrate-rich foods you consume, making sure that they are used for energy
purposes rather than being stored as body fat.

This means that healthy fats in the diet are actually necessary so that you can burn fat,
going directly against what most people think.

Finally, healthy fats are also going to be vital for keeping your hunger levels lower, which is
essential for maintaining a reduced calorie diet.

All in all, including moderate levels of healthy fats in the diet will keep your metabolism
healthy, helping provide nourishment for the body so you can work hard during your
workout sessions to see faster fat loss, and will make your entire diet plan that much more
enjoyable.

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Good fats will keep your body working properly and help
to maximize your metabolic rate.

Fats can come from various sources (see chart below) but a great way to get good fats in
your body is to start cooking with the right oils.

Many people avoid oils entirely because they believe they are too high in calories to
include as part of their plan but the point to remember here is that while oils are definitely
higher in calories than carbohydrate and protein rich foods (at nine calories per gram
compared to four respectively), if you make sure to use them properly, they will help to
boost your fat loss progress and make your diet taste great.

Not only do oils help to add flavor to the foods you're eating but they supply vital nutrients.

Healthy fats are also great for helping to kill your hunger levels as well since they won't
influence blood sugar levels or increase the insulin in the body, therefore by adding small
amounts to your meals you can prevent hunger from creeping on at a later time.

So which oils should you use?

My top three favorite ones to add to your recipes include:

> Olive oil

> Macadamia nut oil
> Coconut oil

One big reason why these stand out on my list of top oils to utilize is because they have a
very high smoking point, therefore you can easily cook any recipe with them without worry.

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In addition to that, olive oil is well known to be one of the most 'heart-friendly' oils around,
coconut oil contains medium chain triglycerides which can actually be utilized by the
muscles for energy instantly (whereas all other fats can't), and macadamia nut oil has a
very high levels of oleic acid, which is very important to provide health benefits of lowering
the level of inflammation in the body, and helping to promote healthy cholesterol levels, so
your body can work with optimum metabolic capacities.

So if you had to choose just three oils to be including in your diet regularly, these would
definitely top the list of the best ones to choose both for their health benefits and their fat
loss superpowers.

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 *REMINDER
1 gram of fat = 9 calories
Metabolic Cooking Approved

FOOD QUANTITIES CALORIES PROTEIN CARBS FAT

Natural Peanut Butter 1 Tbsp 100 4 3 8

Natural Almond Butter 1 Tbsp 100 4 3 8
Olive oil 1 tsp 36 0 0 4
Flaxseed oil 1 Tbsp 117 0 0 13
Macadamia nut oil 1 tsp 90 0 0 10
Coconut Oil 1 tsp 36 0 0 4

Almonds,
dry roasted w/o salt 1 oz 179 6 5 15
Walnuts 1 oz 194 4 4 18
Peanuts 1 oz 174 6 6 14
Macadamia nuts 1 oz 213 2 4 21
Avocados 1 medium 345 4 17 29
Cashew 1 oz 169 4 9 13

*Remember that some meats are also high in fats,

please refer to proteins list.

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 Veggies
One of the most effective tricks that you can use to jump-start your progress is to make
sure that you make good use of Metabolic Thermo-Charged 'free' vegetables.

What's a Metabolic Thermo-Charged Free Vegetable?

These are essentially vegetables that will cause the body to move into a negative calorie
state simply by eating them. Or, another way to put it is that eating these vegetables will
cause you to burn more calories than they provide you.

They could be considered a negative calorie food! Eat and lose weight? If you're like most
people, you like the sound of that.

These vegetables either contain so few calories in them that the body expends more
calories just to break them down as it digests the food, or the vegetables have certain
properties about them that will stimulate your metabolism so that you burn more calories at
rest as your body burns off more heat after eating them.

Either way you want to look at it, as far as weight

loss is concerned, it's a win-win scenario.

You can literally eat as many of these as you

want, so don't feel at all limited to add them
to your meals and snacks.

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Here are the ones that you need to know about.

Cruciferous Vegetables
These are low in calories and taste great steamed, stir-fried, or eaten raw. They include
broccoli, Brussels sprouts, cabbage, cauliflower.

Gourds
This category of vegetables, with the most common being the cucumber, are also ultra low
in calories but pack in a ton of fiber, making them excellent for fat burning.

Green Leafy Vegetables

Green leafy vegetables work great in salads and pack in less than ten calories per cup.
They're also loaded with various nutrients so will keep you in very healthy condition. Stock
up on kale, lettuce, and spinach and add them to your diet on a regular basis.

Nightshade Vegetables
These vegetables are also ultra low in calories and some actually offer added metabolic
effects. The ones to focus on here include eggplant, peppers, or tomatoes.

Root Vegetables
Finally, the last of our Metabolic Thermo-Charged 'free' vegetables are root vegetables.
These are perfect for providing a nice thermogenic boost to the body, allowing you to burn
fat all day long. Carrots, celery or onions are great examples of good root vegetables. These
are also going to help to flush the fats out of your system, so are especially important when
on a fat loss diet.

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 *REMINDER: In Metabolic Cooking, we
do NOT count calories from “free veggies
Free Veggies

Asparagus Garlic
Bean Sprouts Green beans
Bell Peppers - any color Kale
Bok Choy Leek
Broccoli Lettuce - any type
Brussels Sprouts Mushroom
Cabbage Okra
Carrots Onion
Cauliflower Radish
Celery Scallion (Green Onion)
Collard Greens Snow Peas
Cucumber Spinach
Eggplant Tomato
Fennel Zucchini

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 THE 10 RULES OF METABOLIC COOKING
Arranging your meals and forming your diet plan has to take on a level of complexity no
less than that of wiring a space shuttle. You can actually follow a few simple guidelines and
watch your goals realize themselves without having to dabble in brain surgery or
reprogram the entire internet.

That’s why we have created 10 principles that are essential if you want to look and feel
great. I’ve put together a small list of principles, all of them important and non-negotiable if
you want to be successful.

Skipping or neglecting any one of these basic principles will lead you to failure, which you
certainly want to avoid.

We want you to be successful. We want you to be able to look in the mirror with
satisfaction and know that you’re looking better with every day that goes by. This is the
main reason why I’ve put this list together for your convenience.

1
RULE
EAT EVERY 2 TO 3 HOURS

It's not only what you eat but also how much and when you eat it that makes the difference.
Your body is a complex machine but my experience tells me to let nature and doctors take
care of that. For you and me, we can boil it down to a simple analogy: 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. Our bodies are remarkably similar and thus you must spread your
meals out to keep your body burning the fat.

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 You need to eat every two to three hours for as long as you’re up. Aim for 3 major meals a day
and 3 snacks (one mid-morning, one mid afternoon, and one in the evening).

If you workout, don’t neglect post workout nutrition (BioTrust Low Carb whey protein
isolate is recommended).

2
RULE
EAT A COMPLETE SOURCE OF PROTEIN WITH EVERY MEAL

Each and every meal you eat should contain some manner of protein.
A minimum of 15g is required per meal.

Earlier, we reviewed the metabolism booting super powers of protein and how protein
causes the body to expend a high amount of calories simply breaking it down.

But protein is also an absolute must-have if you're aiming for maximum fat loss because
it's the one tissue that will literally save your muscle cells. You can think of your muscle
tissue like a storage house of protein (amino acids) so when you don't have enough readily
available in the blood from incoming food, that's the first place the body is going to go
looking to get them. In the end, this means you wind up losing lean muscle mass tissue,
which is precisely what you don't want. The less lean muscle mass you have, the less
energy you burn on a daily basis, the less body fat you lose.

All in all, you NEED protein for maximum fat loss.

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 3
RULE
EAT A SOURCE OF HEALTHY FATS WITH ALMOST EVERY MEAL

Your body needs a certain degree of fat and failing to provide this through your diet will
provoke additional fat storage. Healthy fats raise your metabolism and actually make your
body burn off more fats - the science may be confusing and a little illogical but like I said -
that's mother nature's job. It is also important to try to balance monounsaturated fats,
polyunsaturated fats and saturated fats.

Because of its calorie density, it’s very easy to reach your daily needs, just start cooking
with oils like olive, coconut, or macadamia nut oil, eat more nuts, or simply supplement
with fish oil (we recommend Omega Blue, the best fish oil on the market at the moment).

Earlier, we have listed the “Metabolic Cooking Approved” sources of healthy fats, refer to
this list and make sure you eat a minimum of 5g of healthy fats per meal that’s the minimum
amount required (see meal timing section for more info on meals that require fat intake).

Fish oil is one thing that you absolutely must consider with regards to your fat intake. Fish
oil is a great source of essential fatty acids and is going to provide numerous benefits for
the body. In addition to this, fish oil will also help to optimize the metabolic rate so that you
will burn more body fat off over the entire course of the day. Just as we mentioned how
protein rich foods will help you burn more calories after consuming them, fish oil will
actually help you burn more calories permanently provided it's taken on an ongoing basis.
Finally, fish oil also helps to protect against disease. If you want to ensure maximum
wellness in the long term and help fight heart disease, cancer, along with many other
health conditions, adding fish oil will be a necessity. (Again, we recommend Omega Blue,
the best fish oil on the market at the moment).

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 4
RULE
CHOOSE GOOD SOURCES OF CARBOHYDRATES

Healthy carbohydrates are next on the list and this is a tricky area in terms of the potential
for misconceptions arising. Only too many people believe in cutting out carbohydrates. You
will not get fat by eating carbohydrates in the right quantities as part of a balanced diet.

We are firm believers in the ‘’controlled carb method’’, that means we need to adjust and
time our carbohydrates intake based on your individual needs and goals...
Also, our individual response to carbohydrates can vary a lot.

We will review how much carbohydrates you really need when we’ll start the
individualization plan.

In the meal timing section you will also find out when and when not to eat carbohydrates.
When you have to eat carbohydrates, a MINIMUM of 10g per meal is required.

5
RULE
EAT VEGGIES, LOTS OF THEM, AND DON’T COUNT THEIR CALORIES

Earlier we talked about the Metabolic Thermo-Charged “free “vegetables that will cause the
body to move into a negative calorie state simply by eating them.

These vegetables either contain so few calories in them that the body expends more
calories just to break them down as it digests the food, or the vegetables have certain
properties about them that will stimulate your metabolism so that you burn more calories at
rest as your body burns off more heat after eating them.

That’s why Metabolic Cooking doesn’t count calories coming from “free veggies”.

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 You need them to give your body the minerals and vitamins needed for normal organ
functioning and a vital part of any diet.

If you aren't getting at least 4-6 cups a day and aren't losing weight or looking in better
shape, this may be your problem.

That’s why, eating vegetables with most meals is extremely important. It’s also a good idea
to supplement your diet with a good multivitamin and greens drinks.

6
RULE
EAT WHOLE FOODS WHENEVER POSSIBLE

Whole foods have their entire nutritional value left intact and are not stripped of their
“Metabolic Thermo-Charge”. Nothing will feed your body with the nutrient, vitamins and
minerals you need like whole foods.

When you aren't eating whole foods, you're missing out on all the fiber that they contain,
which is vital to make sure your digestive and elimination system is working effectively and
for helping to keep you feeling satisfied as well.

Obviously you'll feel much more satisfied after the latter since you're actually eating a meal.

This is precisely why eating whole foods is important. When on a fat loss diet, you must
maximize every calorie that you do take in and whole foods are going to do this. If you're
consuming your calories in supplemental form, you won't be left feeling full and will likely
seek out more food later on, thus failing to achieve your desired calorie deficit. .

They're only there for back up - to make sure that you aren't missing out on any nutrient
with your diet plan.

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 7
RULE
VARY YOUR NUTRIENT SOURCES AND RATIOS

Never allow your body to get used to certain foods by rotating and varying your nutritional
sources. Variety makes your meals more interesting too and aids your motivation along the
way. The Metabolic Cooking cookbook is designed to bring you a wide range of nutrient
sources and various ratios in order to beat the “Metabolic Adaptation Phenomenon” (we will
cover this concept later in this guide).

That’s why we only go with calories and have created a “Metabolic Nutri-Profile” for all our
recipes. We will cover all these concepts later in this guide.

8
RULE
CUT THE JUNK

We shouldn’t really have to mention this point, but it’s better to be safe than sorry, my
mother always used to say.

Junk food isn’t good for you. If you haven’t met your caloric needs throughout the day,
consuming junk food in an attempt to make up for it is not a good move. In fact, it’s
metaphorically committing fat loss suicide.

And, we also wanted to mention that if you try to convince yourself that certain junk foods,
such as cookies, popcorn or potato chips aren’t that bad for you, think again. All three of
those things are full of trans fats, refined sugar and processed garbage. None of them
have any nutritional value, they are not thermo-charged, and your body will respond by
packing on some more fat.

We can’t emphasize enough the importance of making good decision when it comes to
your diet.

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 9
RULE
ALWAYS BE PREPARED

“Failing to plan is planning to fail!”

While they say variety is the spice of life and I definitely do promote a WIDE variety of
foods in your diet plan, one place where you should get habitual is with your cooking.

Creating a ritual of cooking up a batch of food on one day during the week (preferably a
day off) is going to dramatically increase the chances that you stick with your diet.

One of the most common reasons why people fall off their healthy eating plan is simply
because they don't have the time of day to do the food preparation.

By getting into a good cooking ritual though, this will never be an issue.

Devote a good three hours to making a big batch of chicken breasts, lean red meat, or
whatever other recipes you have your eye on for the coming week and then package these
in individual Tupperware containers in the fridge (stored for up to two days) or place them
in the freezer for use at a later time.

If you're going the freezer route, I'd recommend using a vacuum seal as this will really help
to lock in freshness and keep those foods tasting great.

Another smart move with your cooking ritual is to start getting in the habit of using a slow
cooker. This will help to take much of the time out of the cooking process as you just toss
in the ingredients and let the slow cooker do its job. In five to eight hours, you have your
meal all ready to go.

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 The more you can pre-plan out your meals and pre-make them ahead of time to save you
from having to do it during the week as you get busy, the more likely you are to see dietary
success.

Almost all of the recipes that are included in Metabolic Cooking can easily be prepared
ahead of time if desired, so even the busiest of busy people will have time to eat healthy.

10
RULE
DON’T MAKE IT MORE COMPLICATED THAN IT REALLY IS

Most people like to make things a touch complicated when it comes to planning their diet
and often resort to accurately weighing their meals and counting every last mili-calorie.

While you might feel like this guarantees you will get results, all it really does is drives your
stress level through the roof. Not to mention when you're stressed, you secret cortisol and
that will cause you to gain unwanted belly fat.

Remember that while it is important that you get your calorie intake correct and consume
enough protein along with carbs and fats, if you have 10 more grams of carbs one day and
a few fewer grams of fat, this isn't going to completely destroy your progress.

That’s why we have created a VERY SIMPLE and EFFECTIVE approach.

Even the best of dieticians and personal trainers can really only give you estimates as to
what your needs will be as your day to day activity levels will vary.

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We can certainly get within a very close range of what you should be eating, but to obsess
over the small minute details is just overkill and will only make you feel overwhelmed and
cause you to feel tempted to throw in the towel entirely.

When your diet becomes the entire focus of your existence, you can rest assured you're
headed for some problems.

So relax and put your mind at ease. If you follow the concepts that we've been outlining in
this book and do your best at all times, you will see results.

There's no need to contemplate whether or not choosing oatmeal or brown rice is going to
have a much greater effect on your six pack abs and feel badly for choosing one over the
other.

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 HOW TO USE METABOLIC COOKING EFFICIENTLY
The biggest problem that you'll run into today with people and their diet programs is that of
over-complication. Not only do they spend countless hours searching out the 'perfect' diet
plan, but then once they start that plan, reading through all the advice that's given, they
start to further try and tweak it to what they think is best.

They will literally spend days trying to get this meal plan perfect and then find that after a
week of being on it, they're bored silly.

Does that sound familiar?

If so, you aren't alone as this is by far the most common issue that comes up time and time
again with those seeking fat loss. Instead, you need to focus on the bigger picture.

The more you distract yourself with the little details, the less you think about what really
counts and the less energy you have to devote to your workouts and following the plan.
Instead, you're left feeling so confused and drained that you don't even want to continue.

Additionally, many people will force themselves to eat the same old boring foods day after
day. Chicken and rice, chicken and rice, chicken and rice. They may change it up one day
and toss in some turkey instead of the chicken, but generally everything stays the same.

They're too scared to venture into the 'unknown' and try something different.

What these people don't realize however is that it’s the unknown where their results would
be seen. By eating the exact same foods day in and day out, they're only asking for a
process referred to as “metabolic adaptation phenomenon” to take place.

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What this essentially is will be a point on your diet plan where your body clearly knows
precisely what it's getting in terms of food intake and has fully adapted to that, making sure
that it can run efficiently on exactly what you're giving it.

When it reaches this state, that's when fat loss comes to a screeching halt.

Not exactly what you were aiming for, was it?

To help cure this metabolic adaptation problem, we simply shake it up a bit. We change up
the macronutrient mix . We do whatever it takes to get the body to sit up and take notice
that something is different. It keeps your metabolism high, and you keep burning body fat.

As soon as it notices a difference, it responds. It's like when you're sleeping at night with a
fan in your room. Despite the fact the fan is humming along making plenty of noise you
stay asleep because it's constant. Nothing is changing and your mind has adapted to the
sound of the fan.

But if someone walks in and slams the door, you'll jolt awake immediately.

Why? Why didn't you sleep through that noise like you did the noise of the fan?

Because it was different - it was something new that your body wasn't used to and it
responded to it.

That's precisely what Metabolic Cooking is all about. Shocking your body and get it
responding again. We want to wake up your metabolism so that you start burning off body
fat at the rapid pace you should be.

If you don't do this and just sit there with the same old ho-hum slow metabolism, you'll
eventually start to gain body fat because of it.
That is precisely what we are aiming to avoid!

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 How are we going to do this?
> First, you’ll have to obey the 10 rules of Metabolic Cooking that we talked about earlier.

> Second, we're going to make sure that you vary your nutritent sources to combat the
Metabolic Adaptation Phenomenon. Rather than always choosing chicken, egg whites,
and protein powder, we're going to introduce some new foods into your diet.
Something different.

> Third, all your food must come from our lists of “Metabolic Cooking Approved” foods.
These all have a high Metabolic Thermo-Charge to make you lose fat faster.

> Fourth, you're going to start using spices and herbs. These have great metabolism
boosting qualities about them and will liven up any meal, any time. If you aren't
using them right now, you're missing out.

In fact, certain spices such as Cinnamon, Cayenne, Chili, Garlic, Ginger, or Pepper
may in fact increase your metabolism, control your blood sugar, and improve
insulin sensitivity - all factors that are vital to fat loss success. All of the recipes
included in Metabolic Cooking are going to keep these fat burning spices in mind
and incorporate them whenever possible.

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> The next way we're shaking up your diet is by having you strategically time your
nutrient intake so that you aren't eating the exact same thing at every meal. It's a
proven fact that when you consume the right nutrients at the right times during the
day, you will get a better metabolic response because of it. This means that certain
foods should only be eaten at certain points in the day, which is something that will
be a clear focus on this program plan. If you aren't making the most out of your
meal timing, you're also making a critical error. So by focusing not just on 'what
you eat' but also on 'when you eat', you can enhance your results.

All in all, the concept that we've come up with after years of testing and real-life trial and
error with a wide variety of people is called my "Metabolic Profile System".

With this system, you we aim for simplicity and ease of following it. You won't be a slave to
some complicate diet any longer but will have easy-to-implement guidelines that will get
you on the path to success.

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 The Metabolic Nutri-Profile
First, as we explained in the 10 rules, you'll be making sure that you take in a quality
source of protein with each and every meal. Along with that, you'll also have one source of
fats with each meal with your carbohydrates only placed in certain meals of the day.

Vegetables will make up a very important part of the plan and are something that will get
added in frequently throughout the day to boost your metabolism even more.

As you work your way through the cookbooks, you'll find the recipes based on the
particular nutrients included, referred to as proteins (P), carbohydrates (C), fats (F), and
vegetables (V). The recipes have been created so you'll be eating a certain amount of
these foods with each recipe, thus promoting the overall metabolic boosting benefits.
It’s called the Metabolic Nutri-Profile.

Each recipe has a Metabolic Nutri-Profile.

The guidelines for this metabolic nutri-profiling approach are:

will contain 15 grams or more of protein per serving

will contain 15 grams or more of carbs per serving

will contain 8 grams or more of fat per serving

will simply contain enough vegetables in the recipe to work out to one
serving size (minimum of 4-6 servings a day).

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 Here is how to break down your meals.
Below you’ll find a basic chart that explains
the macronutrient splits throughout your day.
Meal timing

Breakfast

Mid Morning Snack or

Lunch

Mid afternoon Snack

Dinner

Before bed

Free veggies should be consumed as much as possible and added to as many

meals as possible.

(Remember that you don't have to count calories for the 'free' vegetables in your recipes as these are extremely
low in calories and your body will often burn just as many calories breaking them down as what's actually
contained in the vegetables.)

*Note: it is ok to have traces of carbs from foods in Protein/Fats meals as it is very difficult to have no carbs at all.

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Post workout (could be any time during the day)

*As part of this meal system, don’t have to count calories from post workout shake (protein only)

Protein Powder (for quick availability)

AS USUAL, WE RECOMMEND BIOTRUST.

THE BRAND WE USE AND TRUST.

Click here for more info about

their High Quality Products

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 How to calculate your daily caloric needs
The first step is to estimate your daily caloric needs based on 2 factors:
> your activity level
> your body type

CALCULATE YOUR DAILY CALORIC NEEDS BASE

Choose your activity level and your goal in the table above. Simply multiply your
bodyweight in pounds by the listed multiplier to get your daily caloric needs base.

MEN WOMEN
Activity Level Fat Loss Activity Level Fat Loss

None Bodyweight (lbs) None Bodyweight (lbs)

(No Exercise) x8 (No Exercise) x7
Light Bodyweight (lbs) Light Bodyweight (lbs)
(Exercise 1-2 times/week) x 9 (Exercise 1-2 times/week) x8
Moderate Bodyweight (lbs) Moderate Bodyweight (lbs)
(Exercise 3-4 times/week) x 10 (Exercise 3-4 times/week) x9
Heavy Bodyweight (lbs) Heavy Bodyweight (lbs)
(Exercise 5-7 times/week) x 11 (Exercise 5-7 times/week) x 10

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 ADAPT YOUR CALORIC NEEDS BASE TO YOUR BODY TYPE

Take the basic daily caloric needs number you got and apply the proper coefficient
corresponding to your body type

Endomorph Mesomorph Ectomorph

Characteristics
Main

· Slow metabolism · Average natural build · Fast natural metabolism

· Visible and large amounts of · Regular metabolism · Relatively Low Body fat %
excess body fat especially around · Weight is usually stable but still · Thin, very linear appearance
the waist, hips and thighs. have excess body fat · Lack muscle mass and little belly fat
· Large and stocky structure · Their body is built proportionately · Often referred as “skinny fat”
· Have a hard time losing weight · They are quite muscular · Going for the “ripped” look
· Can gain body fat easily
Coefficient

Daily Caloric Needs Base X 0.8 Daily Caloric Needs Base X 1 Daily Caloric Needs Base X 1.2

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 How to create your own individualized meal plan
Once you have your calorie needs figured out, the next step comes to planning out your
diet so that you know precisely what to eat and when throughout the day. It cannot be
stressed enough how much having a proper plan in place is vital to success so this is one
step that you absolutely must not skip over.

The very first thing you should take the time to do right now is review the 10 rules of Metabolic
Cooking. This is going to help guide you through the set-up process and make sure you're
choosing the correct foods at the correct times of the day.

As long as you follow the guidelines, you're not going to have to calculate any specific
nutrient breakdowns or other over complications that you might have gotten yourself all
wrapped up in with your last diet approach.

The primary thing that you just need to keep yourself

focused on is your total calorie intake

We've already discussed nutrient timing so you already have the information you need to
know with regards to that.

Remember that you are to eat a minimum of 15 grams of protein with each and every meal you
consume to help keep your blood sugar levels stable and ensure you meet your daily
needs. In addition to that you will be eating fats with almost all of your meals and they will
contain a minimum of 5 grams per meal.

Finally, in the first three meals of the day (mid morning snack carbs can be replaced by
fats) , you'll have your healthy carbohydrate sources and those are to be included at a

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minimum of 10 grams of carbohydrates per meal as well.

Remember that later in the day we are cutting out your carbohydrates apart from your free
vegetables sources as this is what will ensure that you maintain a high rate of fat burning
over time.

It's the meal timing aspect of this diet that is going to be largely responsible for the results
you see, so not something you should overlook.

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 How to fill up the plan
Take your daily calorie needs, and multiply it per the calorie percentage recommended per
meal
Example: if you need 2000 calories per day, you will need 400 calories for breakfast.
2000 calories x 20% = 400 calories

Then fill the ‘’recipes or food’’ section with recipes from the Metabolic Cooking cookbooks, or
food from the Approved list. As simple as that.

Metabotic
Nutri- Cal.%%
Meal Profile Calories Per Meal Recipe or Food
Breakfast PCF 20%

Mid-morning snack PC or PF 15%

Lunch PCF 20%

Mid-afternoon snack PF 15%

Dinner PF 20%

Before bed PF 10%

TOTAL CALORIES

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 Adherence, assessment and tweaking your plan
Adherence
One of the most important things that will be a must do is to make sure that you maintain
the plan as much as you possibly can. One of the most common reasons why people fail to
see the success they're after with weight loss is because they fall off the diet and go and
eat foods that they know they shouldn't be having.

Regardless of how great the diet is, if you don't stick with it, it's not going to produce the
results that you're looking for. Adherence, more than anything else, is the top secret to
success.

Since this plan is designed to provide you with an overabundance of healthy, great tasting
recipes however, you really shouldn't find adherence to be a problem.

It's more commonly when people get stuck in the same rut of eating the same thing over
and over again that they fail to stick with their plan. As we've said before though, variety is
a cornerstone of this program so you'll never be forced to eat that some old meal of
chicken breasts, brown rice, and broccoli again.

You'll have plenty of flavor so your taste buds never get bored and you'll be reaching all
your nutrient requirements at the same time.

Assessment
One thing that we would strongly recommend you do at this point is a weight assessment.
Right before you begin and then periodically throughout the program you should be
checking your body weight to see how far you've come.

But, do not check your weight daily! Remember that is perfectly natural and normal to see
weight fluctuations from day to day so checking it every single day is only going to promote

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feelings of frustration, anxiety, and obsessiveness.

Instead, get on the scale once a week and do your assessment. Track your progress and
check back on it regularly, looking for overall trends.

Don't get too overly concerned if you do find that it goes up slightly one week; this is
normal, as we mentioned and it may happen from time to time. It's the overall trend that
you're looking for here.

As long as the weight is continually moving downwards, that's the main thing to remember.

Tweaking
Now, one final word must be mentioned on tweaking. As good as all of our approximations
on your calorie intake are, some of you will have variable metabolism and may find that
you do get different 'real world' results.

This again is completely normal and not something to get frustrated about. All it means is
that you'll have to make a few minor adjustments to get yourself moving along precisely as
you had hoped you would.

First, you should always give your diet a two week trial period before you tweak it. This is going to
allow you to give it a real assessment for whether it's producing the results that you're
looking for.

If after two weeks you're either not losing weight fast enough or are losing too much weight,
then you simply add or drop your calorie intake by about 250 calories. Note that you should
still maintain the same meal timing goals that we've set out while adding these calories to
the diet plan.

Once you have those calories added, then you are to give it another two weeks before you
assess again. This constant assessment period is what you must make sure you're doing

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as it's what will ensure that you get the results that you're looking for over time.

So to recap:

> You are NOT losing weight fast enough = cut 250 calories from your daily caloric limit
> You are losing too much weight = add 250 calories to your daily caloric limit

Now this covers everything that you need to know about the Metabolic Cooking approach.
If you feel a little overwhelmed here and feel as though you'd love a complete done-for-you
solution, then we have the answer to your prayers.

If you haven't picked up your copy of the Metabolic Express Done-For-You Meal Plans,
Success Guide, and Success Tracker, I would strongly recommend that you do this.

This will make a big difference in your overall level of adherence, making sure that you stay
on track at all times. Remember how we talked about the critical importance of adherence?

This is really going to help you along the way. After all, it's time that you finally had some
real success on a diet plan for once and all these tools are going to help get you there.

If you've struggled time and time again on previous diet plans due to lack of planning,
feeling overwhelmed, or just not knowing what to do next, then this will solve all of these
problems instantly. After all, if you're going to put in the effort to starting up on another diet,
don't you want to do everything possible to guarantee the effort is realized in success?

Today is the day that you'll finally change your bad luck and get on the path to results if you
can make the commitment to using all the tools that we've provided you.

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If you pick up the Metabolic Express Meal Plans, all thought will be taken out of success
- you simply just follow the plan and watch in the mirror as you make your very own body
transformation.

Click here for the Metabolic Express Meal Plans

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 HOW TO MANAGE YOUR FOOD PREPARATION
Another key thing that we need to talk about in order to make sure that you're fully
prepared to see results is the element of food preparation. When it comes to getting fit and
being in the best shape, nothing will overcome strong organizational skills.

Basically, if you don't plan, prepare to fail because planning is #1 and will determine your
results. When the game plan is in place, then you aren't giving yourself the option to fail -
you know what you have to do.

When a plan isn't in place though, then you're really just winging it and praying that
something good comes out of your actions.

Unless you happen to have a strong background in nutrition and exercise science,
'winging' it is not likely to lead to the results that you were hoping it would.

This is especially the case when you consider just how easy it is to choose unhealthy.
There is a drive-thru around every corner in most major cities so you're never very far
away from bad food.

Likewise, all it takes is one walk-thru of the grocery store to come to see just how many
convenience products are out there that are just waiting to take you off your sound diet
approach.

By having a plan in place, you'll save yourself a lot of the anguish of constantly having to
go through this and dealing with set-backs as they do occur.

Now, what's the best way to stick with your fat loss diet?

Meal preparations. The more you can plan your food ahead of time, the better the chances
that you will maintain a healthy diet. When the food is right there waiting to be consumed,

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you'll be far more likely to eat it when hungry than go the easy route of hitting the vending
machine.

So what we want you to do while you use this plan is cook multiple meals at once. Rather
than just grilling up one chicken breast for dinner, grill up five or six and you'll have chicken
for the next three days.

Likewise, rather than making just a small serving of brown rice, make a much larger batch.
Rice will last for up to a week in the fridge so by doing the prep once for many meals, you'll
dramatically cut back on your total meal preparation time, making it that much easier to eat
healthy.

What would be a good idea is to designate one day to meal preparation. Most people will
find Sunday works the best as many of us do have some downtime to spare on this day
while the rest of the week proves to be incredibly busy.

Whatever day works best for you though - select it and plan to do a good few hours of
cooking. If you can cook up a few large batches of food this day, it will save you a lot of
headaches as the week progresses along.

Make sure after cooking each of your foods that you also package them by weight and
portion size to make things easy when it comes time to planning out your meal. We like to
store ours in Tupperware containers in the fridge so they're easy to grab on the run without
any extra work being needed as you prepare for the busy day ahead.

If you are going to freeze the foods that you prepare, make sure to vacuum seal the bags
as much as possible as this will ensure freshness and prevent freezer burn. Doing up very
large batches of meat and freezing them tends to be a very good idea as protein is
generally the hardest to prepare on a regular basis. While there is nothing like a fresh lean
piece of meat off the grill, having the option of frozen when you're busy is extremely
convenient.

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That way, when you’re feeling a tad lazy, all you have to do is open your freezer, reheat
and eat!

It’s impossible to live your life in your house. There’s going to be times when you’ll have to
leave, which is why investing in a cooler is absolutely essential.

A cooler will allow you to bring your meals with you, and since most of your meals contain
fruits, meats and vegetables, it’s very important that you keep them cool. After all, you
don’t want to go home with food poisoning, right?

Last but not least, you should always carry an extra protein shake. A protein shake is
your contingency plan. If you run into a traffic jam or have to work some overtime at work,
you still have your protein shake to rely on. Switch that meal for the protein shake, as
simple as that.

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 WHAT YOU NEED IN THE KITCHEN
In order to prepare and eat healthy nutritious meals you need to have the necessary
kitchen supplies. You will see that a lot of the basic tools can be bought for cheap at your
local discount store.

These are the basic tools that you’ll need to prepare your meals:

> A good set of Pots

> Non-stick Frying Pans (I recommend a marble coated pan)
> Measuring Cups and Spoons
> A Cutting Board
> A Food Scale
> A good set of Kitchen Knives
> A Blender
> A Kitchen Grill (such as the George Foreman grill)
> Spatulas
> Shaker bottles for protein drinks
> A well stocked Spice Rack
> Bowls
> Baking Pans and sheet

If you can arm yourself with all of these, you'll always be prepared for any meal prep work
you have to do.

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 MONEY SAVING TIPS
By following the tips below, alert shoppers can save a lot on their grocery bills.

Are you ready to start trimming the fat off your food bills?

Get a Wholesale Store membership

You know the stores we are talking about: Sams, Costco, BJ’s, etc… Wholesale stores
generally offer their products a lot cheaper than traditional grocery or retail stores. The
average person can save between one to two hundred dollars a month on groceries by
purchasing some of their food at a wholesale store. We personally save a lot by buying our
egg whites or frozen fish at Costco.

Buy in bulk
Freezers make it possible to do this and you can keep many foods for quite a long time.
Go to your nearest wholesaler and stock up. Buying in bulk like this will reduce the average
cost per item and thus save you a lot of money, especially compared to supermarket prices.
You only really have to buy fresh fruit and vegetables just before you need them, and even
these can be frozen sometimes!

Start by using a shopping list

This way you will not miss anything and the chances of you picking up a great stack of
unwanted items will be reduced too. Make your list as organized as possible and try to
stick to it, no matter how tempting those junk foods may look, or how alluring the bakery
aisle may appear. This isn’t to say that you shouldn’t take advantage of the best deals on
offer though.

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 The perimeter rule
Much of the best food is found around the perimeter of the grocery store.

Around the perimeter you’ll find the produce section (fruits, vegetables, nuts, etc), the meat
section (chicken, meat, fish, etc), and the dairy aisle (cottage cheese, yogurt, eggs, etc).
Sure, the middle aisles might have to be visited from time to time but be on guard, it’s the
aisles in the middle (snacks, juices, etc) that can get you into trouble with their pretty
packaging and “magically delicious” flavors.

Browse grocery shelves

It’s often the case that we buy the same brands every time, or just pick the market leading
brand. This isn’t a wise choice and marketing plays far too big a role in our decision making.
Have a look at all of the brands and this means browsing the bottom shelves for some of
the better value products. A hefty proportion of us do our shopping at eye level and this can
cost us big time!

Don’t miss Sales and Promo Coupons

Supermarkets are always running special promotions
and coupons and you can find a great number of
deals like this every week; providing you actually look
for them.

Don’t dismiss them as silly offers or false economies

either; check them out in full and take advantage if
you can. Take further advantage of deals or offers and
freeze what you don’t need.

Use your freezer to help you store away all of the

hidden value to be found in our supermarkets.

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 Build relationships with local suppliers
If you have local suppliers and you are able to offer them regular custom, then you will be
more than welcome to walk through their doors. You will often be able to get yourself some
nice discounts and deals if you have a good relationship with your local stores.

The market, butchers or grocers are all good places to go for this type of treatment.

Once you become a regular, local suppliers see that you are supporting their business and
they want to keep to you as loyal customers. Therefore, they will be happy to give you their
best possible deal. Don’t be afraid to ask to a discount too!

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 WHAT ABOUT SUPPLEMENTS?
One question that we get asked about time and time again is what you should be doing in
terms of supplementation. Everyone sees all these fancy supplements gracing the pages
of magazines and wonders which are the best ones for them to be using to maximize their
results.

They often read the claims that these supplements make and after going through all those,
it can be very hard to deny the fact that they sound mighty good.

What you must realize here with supplements is that the vast majority of the time
supplements are just fancy advertising.

But, that said, there are a select handful of supplements that will help you get an edge up
on your progress.

Now, we are not saying you can replace a diet and workout program with supplements and
still see great results - far from it.

You need to have that diet and workout in place first and foremost.

What we are saying though is that some of you may need a slight helping hand to guide
you along your pathway and this is where the right supplements can help you.

It can get confusing trying to determine which supplements will help and which will just
waste your time though, which is why I've put together the Supplements Optimizer Guide
that will give you the straight facts about which work and which don't.

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If you feel overwhelmed about supplements - which I'm guessing you likely do, then this is
the guide that will clear up the confusion and allow you to see what you should and
shouldn't be doing.

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 WHAT ABOUT EXERCISE?
Finally, the last thing that you might be wondering about is exercise. Shouldn't you workout
while using this diet to increase your results?

Of course you should! Staying active with a properly planned workout program is an
important part of the equation when it comes to fat loss success. This is why we've created
Metabolic Workouts to guide you.

If you haven't picked up your copy of this, we would highly recommend doing that now as
this will make a huge difference on the overall results you see. Look at it this way. By using
just the diet alone, you will see great fat loss results. It's perfectly possible to lose body
weight without exercise simply by watching what you eat.

But, if you want to make a complete body transformation - that is you want to be firmer,
more toned, and see great muscle definition, then you are going to need to do the right mix
of workouts.

With diet AND workout, you can really improve your results. Create a new you that looks
fitter and healthier than ever before. That is what you want to be. A totally new you.

Imagine what it will feel like when you walk into a room and see others who haven’t seen
you for a few months (think extended family, former classmates, or just good friends that
you don't see all that often) and they hardly even recognize you.

You'll blow them away with the transformation that you've made - simply by pairing
workouts and diet together. I cannot stress the importance of adding these workouts in
there enough. While we’re confident the diet plan alone will help you lose weight,
we’re even more confident you will be 100% happy with your results if you do the
workouts.

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And, for those of you who think you're too busy to workout, the great news is that these
workouts have been designed for people on the go. You won't have to become a slave to
the gym, in fact, most of these are minimal time commitment workout plans that will quickly
get you in and out in minutes. But, the difference you'll see in the mirror will be significant
so don't let the lack of time being spent fool you.

If you train smarter, you don't have to train longer. That's the key.

The Metabolic Intensity Workouts we've developed will give you multiple fat loss workouts to
choose from so you'll never be bored but instead, will keep on forging your way to success.

If you don’t have them already, make sure you give some strong consideration to these
workouts. If you're going to put in all the time and effort on your diet, you would be shorting
yourself not to give these a try. You deserve to get yourself the absolute best results
possible and these workouts will definitely provide help you along.

Click here for the Metabolic Intensity Workouts

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