The third day of the seven-day lifestyle adjustment: igniting the fire of metabolism.
Ignite the fire of metabolism
This book focuses on three key issues: how to accelerate metabolism; how to maintain a healthy body shape; and how to improve physical and mental health. Now is the time to ignite our metabolic fire by improving our dietary habits and the content of our meals.
Day 3 Fitness Plan
Today is day three of this 7-day health plan. Today, we must begin implementing the new meal plan. As we discussed earlier, you should follow the meal plans the author has outlined and eat the foods recommended within them.
It's quite obvious that everyone is different; their physical condition and food preferences will vary greatly. Since it's impossible for the author to provide a personalized dietary plan tailored to each reader's specific situation, I can only offer my best assistance in this way.
Throughout this book, the author attempts to teach you valuable food selection principles and strives to change your mindset regarding food. I sincerely hope that you can make appropriate choices regarding the listed dietary plans, carefully adopt them, and use them to meet your individual needs. If you believe the author has successfully conveyed to you the general concepts of what kind of diet effectively ignites metabolism and what kind of diet does not, you should now have sufficient information to effectively change your existing dietary habits. Therefore, please do not misunderstand the information I have given you.
You might feel a little lost at first when implementing a new dietary plan. In fact, everyone experiences some degree of confusion when starting such a new plan. However, as long as you diligently follow the dietary plan I provide and employ the corresponding dietary techniques listed in this book, I guarantee you will ultimately succeed.
Following this new dietary plan, which builds upon the successful completion of the previous two days' fitness program, will boost your metabolism. With the changes in your future body and appearance, you will have a strong foundation for taking control of your future and destiny.
The following dietary pattern is designed for a woman weighing 68.04 kg (150 lbs) who wants to be thinner, healthier, and more energetic. If you weigh more than 68.04 kg (150 lbs) or are a man, you should increase your intake of protein and vegetables when using this dietary pattern. Generally speaking, a woman weighing more than 68.04 kg (150 lbs) should increase her calorie intake by 209 kJ (50 calories) for every 2.77 kg (5 lbs) she gains. For a man weighing more than 79.38 kg (175 lbs), in addition to the basic calorie increase of 2.09 kJ (500 calories) (primarily from protein-rich foods and vegetables), he should increase his calorie intake by an additional 837.29 kJ (200 calories) for every 11.34 kg (25 lbs) he gains.
In the first phase, the basic calorie intake for an individual should be 7.82 kJ (1868 calories). Therefore, a man weighing 102 kg (225 lbs) starting this dietary plan, known as "Diet Plan 1," should consume approximately 11.58 kJ (2768 calories). The calorie intake calculation formula for "Diet Plan 1" is as follows:
7.82 + 2.09 + {0.387 × [(102 - 79.38) ÷ 11.34]} = 7.82 + 2.09 + {0.387 × [22.62 ÷ 11.34]} = 7.82 + 2.09 + {0.387 × 1.995} = 7.82 + 2.09 + 0.77 = 10.68 (kilojoules)
1868 + 500 + {200 × [(225 - 175) ÷ 25]} = 1868 + 500 + {200 × [50 ÷ 25]} = 1868 + 500 + {200 × 2} = 1868 + 500 + 400 = 2768 (calories)
According to "Dietary Plan 1," a woman weighing 79.38 kg (175 lbs) should consume 8.87 kJ (2118 kcal) of energy per day when starting this dietary plan. The calculation formula is as follows:
7.82 + {0.209 × [(79.38 - 68) ÷ 2.77]} = 7.82 + {0.209 × [11.34 ÷ 2.77]} = 7.82 + {0.209 × 4.09} = 7.82 + 0.855 = 8.675 (kJ)
1868 + {50 × [(175 - 150) ÷ 5]} = 1868 + {50 × [25 ÷ 5]} = 1868 + (50 × 5) = 1868 + 250 = 2118 (calories)
The first phase of the dietary plan will be followed for approximately 60-90 days. This dietary change plan includes three independent meal plans. Each meal plan will help you move towards your weight loss goals in its own unique way.
The second phase of the diet plan is a maintenance plan. Following such a plan will help you maintain the good physical condition you have gained after losing weight. Once you have gradually transitioned from the first phase of the diet change to the second phase, you should ensure that you eat according to the "Diet Plan 2" diet (listed earlier in this book) for two days a week, and on the other five days of the week, stick to eating only healthy foods.
Phase 1 Dietary Plan 1
Number of meals, calories (calories), protein (g), carbohydrates (g), fat (g) of food consumed
Add two tablespoons of lemon juice to one cup of warm water.
1. Two bowls of rice or two bowls of rice porridge 200g 4.4g 44.0g 0.8g
The egg whites of three large eggs were 48, 10.1, 1.1, and 0.0 respectively.
2 cups of nonfat, sugar-free yogurt 70g 13.2g 4.3g 0.0g
1/4 cup raisins (other dried fruits can be selected) 100 3.3 21.2 0.1
3 170g turkey breast meat 386 58.4 8.0 6.6
A large serving of cold dishes made with various vegetables. (86 2.5 8.4 0.0)
A large serving of sweet potatoes: 236g (approximately 100g), 2.4g (approximately 100g), 48.8g (approximately 2.4g), 0.4 ...48.8g (approximately 2.4g
4 1/2 cups tender cauliflower stems 30g 1.3g 4.8g 0.0g
170g chicken breast 386 58.4 8.0 6.6
5 1 large portion of cold dishes made with various vegetables 86 2.5 8.4 0.0
Cooked rice made from 1/2 cup black rice: 240g 8.0g 52.0g 2.0g
Total: 1868 164.5 209.0 16.5
Total calories: 1868,790,836,149
Percentage (%) 100 42 45 8
Note: See "Dietary Precautions" below.
While this dietary plan was designed for a duration of 30 days or longer, if you follow the "Optimize Your Metabolism" weight loss and fitness plan outlined earlier in this book, you will see significant weight loss and fitness results in 30 days or less. Remember, this dietary plan is only one part of the overall secret to successful weight loss.
This dietary plan is built upon long-term, in-depth fitness practice and is the culmination of repeated discussions and collaborative thinking between the author and each of my fitness clients. The initial purpose of developing this health-promoting dietary plan was primarily to help those trying to lose weight and build fitness obtain healthy and balanced nutrition. This nutrition is essential for burning stored subcutaneous fat, increasing the firmness (not volume) of lean muscle mass, boosting energy levels, and improving the digestive system. To help those trying to lose weight and build fitness achieve their desired results as quickly as possible, the three dietary plans we designed must be used in conjunction with the exercise and fitness plans discussed later in this chapter.
For seven days a week, you must strictly follow the diet plan provided in "Diet Plan 1" for two days. For the next three days, you must follow the diet plan in "Diet Plan 2," and for the final two days, you must follow "Diet Plan 3" to complete the seven-day dietary cycle. This cycle is then repeated weekly. In short, choosing this dietary pattern will powerfully accelerate your metabolism. The two-day-three-day-two-day dietary pattern outlined in this chapter can effectively stimulate your metabolic system, allowing your metabolism to reach its most efficient level.
If you feel your body is burning too much fat too quickly, you can try this dietary pattern: For the first two days of the week, follow "Diet Plan 1," then for the next two days, follow "Diet Plan 2," and finally for the remaining three days, follow "Diet Plan 3," completing a week's dietary cycle. Repeat this 7-day cycle every week. This nutrient and calorie intake pattern will also optimize your metabolism, maximizing your fat-burning levels.
Here the author must also remind you: while following such a dietary plan, you should drink no less than 4.55 liters (1 gallon) of water per day.
Overall, the purpose of "Dietary Plan 1" is to deprive the body of fat and water stored between muscles and skin.
The purpose of "Diet Plan 2" is to deplete the glycogen and water in the body's muscles. By following the diet of "Diet Plan 2" for three consecutive days, the body's metabolism and fat burning rate can be increased while reducing the sensitivity of muscle cells to water, ultimately enabling the muscle cells to completely excrete the water they have stored.