Our 28-Day Metabolic Jumpstart at Trilogy Medical Centers for Integrative Medicine takes a proactive approach to help you achieve your weight loss goals. Our passion is to help you incorporate healthy lifestyle changes so that you can live a healthy, productive, and happy life.
28-Day Metabolic Jumpstart Overview
Our staff at Trilogy Medical Centers wants to help you be the person you’re meant to be – a healthy, productive, and happy person. To begin your amazing transformation, we will help you transition intoahealthy lifestyle. Our 28-Day Metabolic Jumpstart is a simple approach that will heal and oost your metabolism to jumpstart your weight loss and help you regain your energy and feel great! The Metabolic Jumpstart is a 28-day meal plan geared towards certain individuals:
- people who have dieted all of their lives,
- people who suddenly need to lose weight, or
- people who can’t seem to lose weight on their own.
Often times, constant dieting – as well as yo-yo dieting – damages the basal metabolic rate (BMR). Due to the damage, weight loss becomes difficult. Some can’t lose weight at all. Other people may have recently gained weight or have tried to lose weight on their own without success.
No matter what your situation, our unique 28-Day Metabolic Jumpstart will get you started. Our goal at Trilogy Medical Centers is to teach you how to heal your metabolism and finally get rid of the stubborn body fat you’ve been longing to lose.
To be successful with our Metabolic Jumpstart program, you will need to make a commitment to stick with it. After all, it’s only for 28 days and the health benefits you’ll receive are worth it. Four weeks is all it takes to jumpstart your transformation and health.
Together, we will work on ways that you can boost your energy, help your focus be clearer, and lose unwanted pounds. That includes exchanging some of your old not-so-good habits for ones that will benefit you and your body. Within four weeks, you’ll be ready to start our Lean to Wellness program where you’ll have more choices in managing your weight.
In the meantime, we’ll help you begin your healing process, as well as boosting your metabolism, with our three phase Metabolic Jumpstart program. See page 2 to get you started.
Metabolic 3-Phase Plan
Our 3-phase plan will help you transition from your old lifestyle to a new and healthier one over 28 days. It is a plan geared towards people who have dieted all of their lives or are having trouble losing weight while dieting. By jumpstarting the metabolism, weight plateaus can be broken.
You’ll find that our plan may not contain all of the foods you’re used to eating. In fact, we’ll be incorporating nutrient-dense foods that flood your body with vitamins, minerals, and phytonutrients to heal and boost your metabolism. We will also eliminate any foods that have a tendency to cause sensitivities, intolerances, and allergies such as dairy and gluten-containing foods. However, we will add some of these foods back into your diet once you start our Lean to Wellness program.
Phase 1 – Prep & Transition (1 Week)
- begin tapering bad habits (caffeine, alcohol, and tobacco)
- detox your kitchen & get rid of bad foods in your diet
- gather kitchen supplies & stock your kitchen with healing foods
- learn what foods heal & begin eating them by reading this manual
- learn new healthy habits by reading this manual
- start thinking about becoming active
- set a regular sleep schedule & begin managing stress
- align your mind towards a healthy body
Phase 2 – Heal & Boost (10 Days)
- transition and incorporate your Phase 2 meal plan
- pick your food choices from the plan & go shopping
- prepare simple and yummy meals
- continue sleep schedule & stress reduction methods
- start scheduling in walks or exercise
- add positive influences
Phase 3 – Build & Transform (11 Days)
- begin phasing in foods that were off-limit
- pick your food choices from plan & go shopping
- be aware of any sensitivity & stop eating foods that cause intolerances
- prepare simple and yummy meals
- continue sleep schedule & stress reduction methods
- begin a structured exercise plan
- continue with positive influences
Calculating Your Specific Nutritional Needs
Your nutritional needs will change as you lose weight. Your regular assessments will be similar to the one you initially had with Trilogy Medical Centers where we take some of the following measurements to determine if you’re on track with goals.
- BMI (Body Mass Index)
- Fat % (Body Fat Percentage)
- FFM (Fat Free Mass)
- BMR (Basal Metabolic Rate)
- TBW (Total Body Water)
- Girth Measurements
- Blood Pressure
- Blood Oxygenation
- Weight and Fat Loss Calculations
Because your nutritional needs will change as you lose weight, our professional staff will provide you with a new menu plan to keep you on track towards your weight loss goals. We will also provide you with any therapeutic injections and recommendations for supplements you may need.
On the following page, you will find a form that we use to determine your calculated nutritional needs. Our staff will provide you with a completed version during each assessment.
Calculating Daily Calories
To determine your daily nutritional needs for weight loss, we first need to determine your calorie needs. Therefore, we multiply your BMR with your activity factor. Once we know how many calories you need to maintain your weight, we then subtract enough calories to ensure you will lose weight. A safe amount will be determined by one of our professional staff – usually between 500 to 1,000 calories. The sum will then determine your calorie needs for weight loss, and we will provide you with a meal plan based upon that total.
Calculating Daily Calories
BMR (Basal Metabolic Rate) ___________
Activity Factor Adjustment x ___________
Maintenance Calorie Needs = ___________
Weight Loss Adjustment – ___________
Daily Calorie Needs for Weight Loss = ___________
Activity Factor 1.2 = Sedentary (little to no exercise; desk job) 1.375 = Lightly Active (sports 1-3 days per week) 1.55 = Moderately Active (3-5 days per week) 1.725 = Very Active (6-7 days per week) 1.9 = Extremely Active (2x day exercise; physical job)
Calculating Water Needs
You will need to drink at least half your body weight in water each day. If you are very active, you may need even more. To determine how much water you need, please see the calculations below.
Body Weight ___________
÷ 2 ___________
Ounces of Water Needed = ___________
Cups of Water Needed Daily ________ Ounces of Water ÷ 8 = ________ Cups
4 cups = 1 quart 4 quarts = 1 gallon
Listening to Your Body
One of the biggest contributors to weight gain and health problems include food allergies and sensitivities. Therefore, we want you to listen carefully to your body for any signs or symptoms. If you feel slightly ill in any way after eating a particular food, you most likely have some intolerance to that food.
Symptoms may include bloating, indigestion, stomach ache, urinary problems, headache, nasal congestion, swelled tongue, cold sores or fever blisters, skin rash or hives, inflammation, joint or muscle pain, and fatigue. If you have any of these symptoms, eliminate the food for two weeks.Thereafter, include the food into your meal plan again and see if it produces the same symptoms. If the same symptoms are portrayed, discontinue eating that food for good as your body just doesn’t like it. You may use our Food Sensitivities Chart on the next page to record your findings.
We also recommend that you reintroduce one food at a time. This will help you determine which food you are having trouble with if the case should arise. Leave three to four days between new foods as sensitivities usually arise within this amount of time.
Common food allergies include dairy, wheat, gluten, corn, soy, and peanuts. Shellfish and eggs tend to be a problem in one percent or less of the population. Therefore, you may want to eliminate these foods to see if your symptoms improve. Though you may really like a particular food that you have a sensitivity to, it’s best to eliminate it for good to keep a healthy metabolism. Remember, that your metabolism is you and you are healthy when your metabolism is balanced.
Food Sensitivities Chart
Reintroduce only one new food at a time. Ingest it twice in the same day and then wait for two to three days to see if you have a reaction. Check any symptoms that you may have on this chart. Pay special attention to digestion, bowel function, and energy levels. If you have symptoms that aren’t included on this chart, please note that as well. You may copy this form for more added foods in the future. You may also use the blank spaces for symptoms not listed.Download PDF
Detox Your Kitchen & Gather Supplies
There’s a fundamental law of human nutrition that states, “If a food is in your possession or located in your residence, you will eventually eat it.” This law is true for most people. Whether you plan to or not – whether you want to or not – you’ll eventually eat it. Therefore, it’s important that you understand this law f human nutrition and remove all foods that are not part of your healthy eating plan. After all, you wish to be healthy and lean. Therefore, we need to get rid of the stuff that’s been wreaking havoc on your weight and health. No temptations allowed!
“If a food is in your possession or located in your residence, you will eventually eat it.”
So, how do you know which foods need to go? On the following pages, we’ll provide you with a list of foods that you’re allowed to eat on our plan. If you have an item in your refrigerator or pantry that is not on this list, it’s time to throw it out. If you’re feeling anxiety because you think you’re being wasteful, then give all unopened food packages to charity. Or, you can give all the foods you’re not allowed to have to a friend to throw out for you. This may relieve some of your anxiety. You must remember that these foods are only costing you your health. In the long-run, you’ll be saving your pocketbook on medical expenses. Most of all, you’ll be saving your life. After you’ve removed all food items that have contributed to unhealthy eating and weight gain, check your kitchen for useful kitchen utensils that you will need. Because cooking doesn’t have to be difficult – and it won’t be with our plan – you won’t need a bunch of fancy equipment to make tasty and healthy meals. Also, invest only in utensils and appliances you know you will use. Below are some suggestions. The digital scale, measuring cups, and measuring spoons will soon become your best friends. Most of the other items are staples in a healthy kitchen. You may have the majority of these already.
- Digital kitchen scale that can measure ounces and grams.
- Measuring cups and measuring spoons.
- Mixing spoons, spatulas, vegetable peeler, garlic press, and scissors.
- Can opener and strainer.
- Chopping, cutting, and steak knives.
- Food processor, blender, or smoothie machine.
- Toaster oven.
- Stove top or electric skillet.
- Gas or charcoal grill.
- Broiler pan.
- Baking dishes.
- Canning jars (for homemade salsas, dressings, marinades, and rubs).
- Sealable bags (for storing portioned meats or other foods).
- Mixing bowls.
- Microwavable containers with lids (PCB free).
Stocking Your Kitchen with Living Foods
Your metabolism is important to life. After all, your metabolism is you. That’s right! Your metabolism is how your body does what it needs to do. Trillions of cells make up your body, and these cells are damaged and destroyed each day by wear and tear. Thankfully, your metabolism knows how to repair and regenerate these cells. It is responsible for creating new antibodies, enzymes, neurotransmitters, hormones, other cellular chemicals, and energy to help you perform.
When your metabolism is balanced, you are healthy. However, it is out of balance when you’re overweight, sick, and tired. Your metabolism has two sides. One side is the “building up” side and the other is the “tearing down” side. To be healthy, both sides must be in balance. Eating nutrient dense foods builds your body up, and normal daily activities and exercise tear down your body. However, excessive tear down occurs when you don’t eat well or exercise, sleep too little, and stress too much. Therefore, we’re going to teach you what to do so that you can keep your metabolism running at its optimum – to help your body function efficiently.
Our entire plan includes natural whole foods in balanced proportions that will jumpstart your metabolism. You will include nutrient-filled proteins, rbohydrates, and fatty acids. Proteins will come from many animal sources. However, we will provide options for vegans as well. Carbohydrates will include mostly vegetables, so gear up if you haven’t been eating them! You’ll enjoy them on our plan as we’ll show you simple ways to fix them to be tasty. Dietary fats are extremely important to your metabolism, so we’ll also include them – mostly sources with high Omega-3s. Please remember that it does take time to heal your metabolism and lose body fat, especially if you’ve been excessively tearing it down for a while. Just don’t give up hope. By sticking to our plan consistently, you will see positive changes in your body. Lean to Wellness will also provide you with comprehensive Food Exchange Lists that you may use for your meal plans. If you find a food item on your meal plan that you don’t particularly like, you may exchange it for another item on these lists. There is also a reason why certain foods are not on the lists, so please ask one of our nutritionists if you may include it as an exchange item if you really desire it.
Protein Helps You Lose Weight
Protein is a very important nutritional building block for your body. It keeps your blood’s pH levels balanced, maintains proper hormone levels, and regulates proper fluid balance. In times of dieting, it preserves muscle and isan energy source when no carbohydrates are available. Your immune system relies on protein for proper functioning. Protein is also very beneficial for weight loss:
- Boosts Metabolic Rate. Protein is thermogenic and will help you heal your metabolism. It also burns at least twice as many calories as carbohydrates and fats, which provides you with great fat loss.
- Increases Glucagon. Protein increases glucagon which is a hormone that helps you fight the effects of insulin. Unregulated insulin levels will wreak havoc on your body leading to potentially severe health problems. Glucagon also helps you lose body fat.
- Regulates Growth Hormone. Eating enough protein ensures your body is getting all the amino acids it needs. Amino acids are the building blocks to making growth hormones. If you don’t get enough growth hormones, your metabolism slows down which can lead to lower bone density, muscle loss, and a number of other physiological and mental issues.
- Increases IGF-1. Protein increases IGF-1 which is an anabolic hormone that increases muscle growth. Higher IGF-1 spares your muscles while dieting. Ladies – no worries! You only have a fraction of testosterone compared to men, so you won’t get big and bulky from eating protein.
- Preserves Muscle Mass. Eating protein keeps your body in an anabolic – building up – state. If you don’t get enough protein, your muscles can deteriorate. Since muscle tissue helps you burn body fat, protein is important.
- Heals Metabolism & Boosts Energy. Many animal protein sources provide a rich volume of B vitamins (especially B12 and B6) which help provide you with energy, heal your metabolism, and lose weight.
You should have protein at every meal for optimal health. That also includes snacks. On the following page is a comprehensive table of healthy lean proteins you may include for our Lean to Wellness program.
Vegetables & Fruits Heal and Boost Metabolism
If you’re not fond of vegetables and fruits, you’re going to start loving them! They provide your body with a plethora of nutrients and antioxidants that you just can’t get from other food types. By consuming a diet high in vegetables, you are lowering your risk for chronic conditions such as type 2 diabetes, heart disease, and cancer. On our plan, you’ll find simple ways to prepare your vegetables so that you can enjoy them. Vegetables and fruits will make up most of your carbohydrate intake to expedite boosting your metabolism to help you lose weight. Find out how they can help your weight loss goals:
- Fewer calories provide weight loss. Because vegetables and fruits are lower in calories, you can eat more and stay satiated longer than if you were eating foods higher in calories.
- Increased water and fiber provide fullness. Vegetables and fruits have a high water and fiber content. The impact of water adds weight to these foods without increasing calories. Plus, fiber helps you lose weight.
- Fiber eliminates waste. Fiber in vegetables and fruits provide healthy bowel function as it keeps food moving through your digestive tract. This encourages quicker elimination which boosts your overall gut health and reduces fat and cholesterol in your bloodstream.
- Fiber is indigestible. Your body cannot digest or absorb fiber. Therefore, the calories you get from the fiber in vegetables and fruits are not processed.
- Blood sugar is stabilized. Vegetables, and fruits in the right serving sizes, have a low glycemic index which help sustain blood sugar levels and insulin concentrations. This enhances satiety, energy, and body composition.
- Vitamin C. While vegetables and fruits have a plethora of vitamins, many have a rich source of Vitamin C which helps to heal your metabolism.
It’s important to get 10 servings of vegetables and fruits each day. If you think that’s a lot, it’s not as bad as you think. In the following lists, you’ll see that a serving size is so small that you can possibly include more each day. Even with the small serving sizes, you’ll be glad to know that each is packed with nutrients – vitamins, minerals, and phytonutrients – that will help protect your body from destruction.
If you don’t like a vegetable selection on the meal plan we’ve provided, you may opt for one of these choices as a replacement. Recently, Consumers Reports published a study on toxic produce due to the pesticides sprayed on them; therefore, the bolded items listed below are ones you should watch for and choose organic when you can.
Detoxifying Fruits & Berries
Fruits and berries are nutrient dense foods. Berries are also low in sugar and have a high oxygen radical absorbance capacity (ORAC) – meaning they are very high in antioxidants that protect your body from free radical damage. While you may have a choice to incorporate a variety of fruits, we want you to make berries a regular part of your diet plan. We have included berries on your meal plan at least once per day.
Again, if you don’t like a fruit selection on your meal plan, you may opt for one of these choices as a replacement. And remember that it’s best to buy organic when you can, especially for the bolded foods within the list.
Whole Grains & Legumes
You’ve probably heard that whole grains like wheat and oats are healthy. However, not all whole grains are created equal. In fact, some whole grains actually digest as quickly as sugar-filled candy bars, if not quicker. Recent studies have proven that even wheat is not as complex as it was once thought to be. Therefore, you want to stay away from any carbs that raise blood sugar extensively and increase the risk of inflammatory responses. This includes tubers (potatoes), oats, and gluten-filled grains like wheat, barley, and rye.
Because starchy carbs – even in their natural state – are loaded with calories, it’s best to keep them at a minimum for health and weight management. Though research shows that whole grains protect against heart disease, other studies have shown that whole grains contribute to insulin sensitivity and Type 2 Diabetes. This is especially true when eaten in excess. For those who are sedentary and overweight, starchy carbs (especially the refined types) are likely to cause metabolic damage and stored fat when overeaten.
Therefore, nutrient timing of natural starchy carbs is of utmost importance for metabolism and weight management. Starchy carbs are best utilized when you are active and will therefore be limited to after strenuous workouts while you’re on our weight loss plan. Your body will recover faster as energy stores are replaced. Think of them as a reward for following your exercise plan. Because it’s easy to overeat starchy carbs, it’s best to limit them for when they are needed. You will be receiving the best carbohydrates in your diet through vegetables and fruits which will provide your body with a plethora of vitamins, minerals, and other nutrients.
Detoxifying Whole Grains
During the 28-Day Metabolic Jumpstart, we will include the following whole grains into your meal plan to help you transition from your current diet. Healthy starches will also heal your metabolism if you’ve been on a low-calorie / low-carb diet. You will include whole grains and other starchy carbs in moderation during Phase 3. However, they may not be in serving sizes that you are used to. After all, excessive starchy carbohydrates are one of the major culprits in making our society overweight and obese. Therefore, see the list below for correct cooked serving sizes. Use the following as your exchange list for meals.
Gluten & Wheat Free
|Amaranth||½ cup||Rice (Brown)||½ cup|
|Buckwheat||½ cup||Rice (Wild)||½ cup|
|Millet||⅓ cup||Teff||⅓ cup|
The topic of legumes in the nutrition field has been quite controversial these days. According to whom you speak with, they are either incredibly nutritious or uniquely harmful. Unfortunately, the entire group of legumes was grouped with a couple that has shown to trigger anaphylaxis and other symptoms – peanuts and soybeans. Therefore, we will not be including peanuts or soybeans into our plan. We will completely eliminate soybeans from our plans since they are genetically modified in the United States. As for peanuts, we will reintroduce organic versions in our Lean to Wellness program.
Thankfully, the news on legumes is turning around as very recent studies have shown that most legumes have remarkable nutrition profiles and are rich sources of healthy proteins, vitamins, minerals, and fiber. In fact, legumes have been proven to reduce systolic and diastolic blood pressure and act as an anti-cancer agent. They also provide satiety and a high fiber content which will help curb your appetite and help you lose weight.
Please use the following list as exchange items for any starchy carbs on your menu plan that you don’t like.
|Black||⅓ cup||Chickpeas||⅓ cup||Begula||⅓ cup|
|Great Northern||⅓ cup||Garbanzos||⅓ cup||Black||⅓ cup|
|Kidney||⅓ cup||Garden Sweet||⅓ cup||Black||⅓ cup|
|Lima||⅓ cup||Green Varieties||⅓ cup||Green||⅓ cup|
|Navy||⅓ cup||Macachiados||⅓ cup|
|Orca||⅓ cup||Red||⅓ cup|
|Small Red||⅓ cup|
Healthy Fats are Important for Fat Loss
Contrary to what you’ve been told about dietary fat in the past, it is not your enemy. In fact, your body requires and depends on fatty acids. So, forget about the fad diets of the past, and eat more natural foods containing them – especially Omega-3 fatty acids. This powerful nutrient will detoxify and heal your body so that you can lose weight.
- Natural dietary fats are an important source of energy as they help:
- balance your hormones
- promote a healthy immune system
- keep inflammation low
In fact, they are important to every single cell in your body. If your cell membranes are full of unhealthy gunky fat, nutrients cannot pass through to truly detoxify. Omega-3 fatty acids will help knock out the bad fat and toxins from your body and heal your metabolism.
Omega-3s can also convert into compounds much more potent than the actual fatty acids – 10,000 times more potent. These compounds help bring inflammatory responses in the body to an end. Research has shown that Omega-3 fatty acids can heal and prevent many diseases such as heart disease, high cholesterol, high blood pressure, diabetes, cancer, rheumatoid arthritis, osteoporosis, macular degeneration, Alzheimer’s, and mental illness. It has even been proven to reduce body fat when combined with a healthy diet of lean proteins, vegetables, and fruits.
Below is a list of healthy fat foods for our Lean to Wellness program. It includes all three fats (saturated, polyunsaturated, and monounsaturated). They are all important for your health.
We’ll reintroduce other foods with healthy fatty acids in our Lean to Wellness program following Metabolic Jumpstart. While this list provides great sources of healthy and delicious fats, please keep in mind that cold-water fish are also great sources of Omega-3. Include salmon, tuna, mackerel, halibut, herring, and sardines in your diet. Scallops and shrimp are also great sources. You may use the list to exchange a fat food on your menu plan.
Nut & Seed
Avodado, ¼ cup
(unsweet), ¼ cup
Egg Yolk, 1
Mao (olive oil),
Olives, 1 oz.
Water & Beverages Flush Toxins
If you’ve been drinking caffeinated and sugar-filled beverages, it’s time to stop if you want to heal your body. Sodas and fruit juices contain quite a bit of calories from refined sugar that raise your blood sugar levels. And, opting for zero-calorie sodas can actually be worse for your health and weight.
While you may think you’re doing yourself a favor by reaching for the lesser of two evils, sugar-free sodas are processed with chemically laden and addictive substances like high fructose corn syrup and aspartame. These chemicals alter your metabolism in such a way that can make you sick and fat.
Research has even shown that the additives used in soda are 10 times more addictive than in cocaine! Whether it’s sugar or sugar-free, they both are dangerous to your metabolism and weight. The best thing you can do is get rid of them, so we are providing you with some options to dress up your water. Our healthy beverage recipes are yummy and very refreshing. Additionally, we’re allowing green and herbal teas (see more below).
We want you to consume water as your main beverage choice as it helps facilitate every metabolic process in your body. Water is so essential to your body that you need at least half your body weight in ounces per day – and sometimes more if you are very active. Why so much water? Your body is actually made up of nearly 60 percent of your total body weight. That’s a lot of water, so you want to make sure you’re replenishing what makes up your body. Water benefits you in variously important ways:
- carries nutrient and oxygen to your cells
- protects organs, moistens mucous membranes, and lubricates joints
- regulates body temperature
- helps the kidneys and liver by flushing out waste products
- helps prevent constipation
If you’re sticking to our meal plans but find large fluctuations in your weight, you may not be drinking enough water. Increase your intake and see if it helps. Otherwise, you may need to lower your sodium.
Research has shown that some tea and coffee beverages are beneficial to your body. This is due to the polyphenols or natural chemicals classified as having antioxidant, anti-viral, and anti-inflammatory properties. Polyphenols protect your body from free radicals that cause damage.
Green tea is especially beneficial as it has been shown to prevent and inhibit cancer growth; protect against heart disease, diabetes, and DNA damage; and boost immunity.
Other than green tea, there are many exciting herbal teas on the market that are beneficial for a variety of reasons. You can choose from dandelion, chamomile, mint, and more. Also try organic as many tea plants are sprayed with pesticides which wreak havoc on your metabolism.
Water & Beverage Recipes
To make your beverages more exciting than the usual water or tea, we are providing you with a few beverage recipes that are extremely beneficial to your body and overall health. Make a pitcher of one or two recipes in the morning and sip for the rest of the day. If you’re away from home, fill a large thermos and take with you so that you don’t forget to hydrate yourself.
What NOT to Eat
With the Metabolic Jumpstart program, you will be healing your metabolism to help you lose weight. Therefore, you will need to avoid the following foods as they are all known to cause allergies, sensitivities, and inflammation in much of the population. Again, you need to eliminate any foods that may promote a negative physical response. We will reintroduce some of these foods in our Lean to Wellness program that follows our 28-Day Metabolic Jumpstart.
When you begin to reintroduce some of these foods back into your diet, you should notice if your body reacts negatively after consumption since you’ve been away from them for 28 days. However, we will not be reintroducing sugars, nitrates, soy, corn, or gluten back into your diet as they are not good for your health. Some of these foods (like sugar) are addictive, while many others have been genetically modified.
We understand that you will miss these foods after looking at this list. But if you’ve followed our plan as described, we promise you will not even crave them by the time you reach your 28 th day on our Metabolic Jumpstart plan.
Prepping Foods Simply
Now you know what good foods are for your metabolism and weight loss. If you’ve cleaned out your refrigerator and stocked up on our recommended foods already, you are ready for a great week of healthy meals! We realize that was the simple part and know that not everyone is a great chef. In fact, some don’t even know how to cook. With the hustle and bustle of modern living, most people just don’t have much time to spend in the kitchen. But, it’s okay. We’ve got you covered and are providing some simple techniques to get you going.
Marinade & Grill Meats
Season, marinade, and grill your meats for simplicity. Grilling is the easiest and quickest method to cook a large amount and saves time for the rest of the week. However, if you do have time to cook each day, you can still season, marinade, and store your meats in the refrigerator or freezer for your allotted meal times to cook fresh. Grilling usually takes less than 15 minutes, depending on the thickness of the meat. Fish usually takes less time at 3 to 4 minutes on each side.
While research is ongoing about meats cooked with high heat causing DNA damage and cancer due to something called heterocyclic amines or HCA, it’s best to side with caution. There are several ways to reduce your cancer risk while enjoying the easiest method of cooking:
- Use leaner cuts of meats as they will prevent dripping fat from causing flare-ups that deposit carcinogens onto the meat.
- Apply marinades to your meat prior to grilling as studies have proven that HCA formation decreases by 96 percent with marinades.
- Flip meats frequently to reduce carcinogens that may arise.
- Cut thinner pieces of meat to shorten cooking time.
- Reduce the heat and cook on slightly lower temperatures to reduce HCA formation.
Stir-Fry Your Meats & Vegetables Together
Season and marinade your meats. Chop all your veggies. Turn your electric or large stovetop skillet on to medium-high heat. When the skillet is hot, add some coconut oil to cook your meats and veggies in. Add your meats and cook until well done. Remove the meat from the skillet and set aside while you cook your vegetables in the same skillet. When veggies are nearly tender (to your liking), add meats back in. Stir together and serve. Prep time takes less than 10 minutes, while cooking takes another 10 minutes. Total time is less than driving through a fast food restaurant!
Baking Your Meats
Baking your meats may take a little longer than grilling or stir-frying; however, it is still a healthy cooking option. You may need to allot 30 to 60 minutes between prepping and cooking, depending on the type of meat you use. While there are several recipes for baking poultry, you can simply add your chicken or turkey breasts to a baking dish and cover with low-sodium broth, a little sea salt, and black pepper. Then bake for 25 to 30 minutes. So simple and delicious! Always check your meats for doneness before serving.
Chop Vegetables & Store
Chop your vegetables and put each into separate containers or zip-lock bags within the refrigerator. When you’re ready to eat, pull out what you need. Veggies only last a few days after being chopped. Therefore, you may want to only prep enough for three to four days at a time.
Fresh vegetables can be baked or boiled. Baking does take the longest, but it does preserve the most. Several recipes can be found online. Just be sure the ingredients are on your meal plan. The simplest recipe is just adding coconut, olive, or flaxseed oil to the vegetables along with a little sea salt and black epper. If you don’t like a specific vegetable, coconut oil can zap it into something delicious every time!
Prepping Side Salads
Salads don’t have to be complicated. Just pick out your base which should be a nutrient dense green like spinach, Romaine, or spring mix. Add three different types of vegetables and your dressing. Olive oil and flaxseed oils are great choices and can be mixed with apple cider vinegar and your favorite spices to make a tasty salad.
Whole Grains & Legumes
Whole grains and legumes (i.e., rice, quinoa, and amaranth) usually require more time to cook than any other food category. Cook and store in the refrigerator, and warm when you are ready to eat. Whole grains may last up to a week but no more.
If you work or are on the run a lot, you may want to portion out your foods into small containers to take with you. If the foods need refrigeration, keep them in a thermos-type lunchbox or in the refrigerator at your place of work until you are ready to eat. Nuts, veggies, and protein powder supplements can be portioned out easily ahead of time.
Flavoring Your Food
Healthy foods don’t need to be bland and boring! In fact, they can actually taste sinful with the right spice rubs and meats. We recommend the following so that you can yummy up your meats and fish.
Spices and herbs have more disease-fighting antioxidants than most vegetables and fruits. They can be mixed and stored in airtight containers and kept in your pantry. Preparation time is minimal at approximately five minutes, and each recipe should last for several meals.
Healthy foods don’t need to be bland and boring! In fact, they can actually taste sinful with the right spice rubs and meats. We recommend the following so that you can yummy up your meats and fish.
|Barbecue Rub||Essence Rub|
|Paprika||¼ cup||Chili Powder||Tbs.|
|Stevia, granulated or raw||¼ cup||Paprika||Tbs.|
|Dry Mustard||1-⅓ cup||Cayenne Pepper||1 Tbs|
|Onion Powder||1-⅓ cup||Cumin, ground||1 Tbs|
|Basil||1-⅓ cup||Coriander, ground||1 Tbs|
|Bay Leaves||1 Tbs||Kosher Salt||1 Tbs|
|Savory||2 tsp||Black Pepper||1 Tbs|
|Coriander||½ Tbs.||Garlic Powder||1 Tbs|
|Thyme, dried||½ Tbs.||Onion Powder||1 Tbs|
|Black Pepper||½ Tbs.|
|White Pepper||½ Tbs.|
|Kosher Salt||¼ tsp.|
Mix all recipe ingredients for marinades in airtight jars and keep in the refrigerator. Marinade your meats overnight for a few hours for best taste. This allows the flavors to soak into the meats. We’ll share more with our Lean to Wellness program that includes steak and pork marinades, but don’t be afraid to create some of your own.
|Olive Oil||1 ½ cup|
|Tamari Sauce||¾ cup|
|Worc. Sauce||½ cup|
|Red Wine vinegar||½ cup|
|Lemon Juice||¾ cup|
|Dry Mustard||2 Tbs.|
|Sea Salt||1 tsp.|
|Black Pepper||1 Tbs.|
|Fresh Parsley||1-½ tsp.|
|Tamari Sauce||¼ cup|
|Sriracha Sauce||1 tsp.|
|Lemon Juice||¼ cup|
|Onion Powder||¼ tsp.|
|Extra Virgin Olive Oil||¼ cup|
|Lemon Juice||⅓ cup|
|Lime Juice||½ cup|
|Sea Salt||1 tsp.|
|Black Pepper||1 tsp.|
|Fresh Parsley||1-½ tsp.|
|Coriander, ground||1-½ Tbs.|
Putting it All Together
By now, you should understand how lifestyle and nutrition affect your health, metabolism, and body composition. Youshould be ready to put it all together to start your transformation process. However, we realize you may have somequestions that were not answered in the previous text. Therefore, we have listed the most popular questions we’vereceived below along with answers. If you still have questions, please feel free to ask one of our nutritionists.
Q: Why is there so much food on the plan?
Actually, the Metabolic Jumpstart program aims to provide your body with enough nutrient-dense foods to help heal your metabolism and jumpstart your weight loss. If you feel there is too much food, then perhaps you have not been eating enough. This may seem impossible since you are overweight. However, constant dieting the wrong way can place you in starvation mode and upset your metabolism which makes your body hold onto body fat even with little food. Our plan has been put together to jumpstart your metabolism while allowing you to still lose weight.
Q: Why is there so little food on the plan?
Again, the Metabolic Jumpstart program aims to provide your body with enough nutrient-dense foods to help heal your metabolism and jumpstart your weight loss. Perhaps you have been eating too many calories. While our meal plan seems to have less food than what you’ve been accustomed, you will find that the foods we have allowed will provide you with tons of nutrients, fiber, and protein that will satisfy your cravings.
Q: What if I don’t like a food on the meal plan?
All you have to do is go to the designated pages with that food and exchange it for another you do like. Be sure to include the same serving size.
Q: Can I exercise on this plan?
If you’ve been exercising, you may continue. However, we want those who have not been exercising to really focus on their meal plans to start, especially in Phase 1. In Phase 2, we recommend walking for non-experienced exercisers. In Phase 3, we encourage a more structured plan. However, we do recommend that experienced exercisers do take a step back for Phase 2. Exercising is still recommended; however, this part of the plan is concentrated on really healing and boosting the metabolism. Therefore, light exercising or walking is recommended.
Q: Should I take my supplements with my meals?
Please read the instructions on your supplement bottles to be sure you are taking them correctly. If you have further questions, please ask one of our professional staff members for clarity. We do recommend you take an Omega-3 fish oil supplement with your breakfast.
Q: What should I do if I don’t feel good?
Because you are exchanging bad habits for good ones, you may feel a little lightheaded or nauseous. You may even get a headache. Symptoms are different for everyone, and not everyone will get symptoms. This is due to the toxins being released from your body, and the symptoms are temporary. Drink more water to flush the gunk out of your system. The cleaner you become, the better you’ll feel.
Q: What if I get cravings?
Food cravings are your body’s way of telling you that you are not getting enough nutrients (even if you are getting plenty of food). While you may still crave certain foods while you are beginning your journey with Trilogy Medical Centers, try to determine if the cravings are psychological or physical. If they are psychological, go for a walk and drink a glass of water. Usually, distractions will deter you from those cravings. If your cravings are physiological, try to deal with it in a positive way. As you continue with the 28-Day Metabolic Jumpstart program, your cravings will subside as you upload mega nutrients into your body. Your brain will then thank you and most cravings will subside. You may also take Chromium Synergy™ to help stop the cravings.
Q: What if I mess up and cheat?
Phase 1 of the 28-Day Metabolic Jumpstart program allows you one week to get rid of the junk in your kitchen to help prevent you from cheating. You must remember that you are on a path to transform your body. While you may lose weight on this program, you are also healing your metabolism. Therefore, you need to alter your mind and get ready for Phase 2. If you cheat on Phase 2, you will need to begin it again as it’s very important that you stick with the program exactly for the best benefit.
Q: When do I start the Lean to Wellness program?
You will begin our Lean to Wellness program the day after you complete our 28-Day Metabolic Jumpstart which will be Day 29 or when our professional staff feels you are ready to.