1. DETOX AND DE-STRESS
Detox and De-stress is the first phase of the program, Days 1-4.
The aim is to cut out toxic foods and allow our bodies to prepare for the important fat-burning stages to come.
The balance we are hoping for in this phase is Carbs: 50 / Protein: 30 / Fats: 20.
Your overall food consumption will go down during this phase to allow your body to recover from any excesses. Don’t worry: daily consumption goes up as soon as you reach the next phase.
The positives:
• Noticeable weight-loss in just 4 days
• Better sleep – With no booze, caffeine or heavy food you’ll sleep better and look healthier straight away. It will lift your mood and make dieting so much easier too.
• Shaking it up – It’s just 4 days and then you move onto a more calorific (but better for fat-burning) phase in Protein and Healthy Fats.
2. PROTEIN AND HEALTHY FATS
Protein and Healthy Fats is perhaps the most important phase of The Metabolic Fat-loss Program. It occurs three times during the plan, but never in succession. The phases are:
• Phase 2: Days 5-8
• Phase 4: Days 13-16
• Phase 6: Days 21-24
The balance we are hoping for in this phase is Carbs: 20 / Protein: 40 / Fats: 40
Note that even in this phase, you can still eat up to 20 per cent carbohydrate. If you have a sweet tooth then this could be the phase you’ll find most challenging. This is because anything that is sweet, including naturally sweet fruit and yogurt, contains more carbs than we would like during the Protein and Healthy Fats phase.
Vegetables are not restricted, even though they contain some carbohydrate and salad fruits (eg tomatoes) are also allowed. If you want to include one portion of fruit – think berries or citrus – into your breakfast routine then this is encouraged. But fruit later in the day, even with meals, should be avoided. The same can be said of natural yogurt or quark, a small portion can be incorporated into breakfast but not later in the day.
Again, avoid all sweet foods including chocolate.
3. BETTER CARBS
Better Carbs occurs twice in the program:
• Phase 3 (Days 9-12)
• Phase 5 (Days 17-20)
The balance we are hoping for during this phase is Carbs: 40 / Protein: 40 / Fats: 20.
The Better Carbs phase is the most relaxed phase when it comes to satisfying your sweet tooth. Don’t get too excited, as it is necessary to continue to steer clear of the obvious cakes and biscuits. But fruit in moderation – up to 3 portions a day – preferably with meals but could be allowed as a mid-afternoon pick me up.
And also… here comes chocolate. The dark (70 per cent) kind is definitely allowed. That’s 6 squares (20g/3⁄4oz) per day. After meals is best but how you split it is up to you. Just make sure you enjoy every mouthful really slowly. Take a small bit, pop it in your mouth and allow to melt on your tongue.
Top 10 good carbs: rice, oats, potatoes, butternut squash, lentils, quinoa, chickpeas, beans, nuts of all types, dark chocolate.
4. BALANCED EATING
Balanced Eating is the last phase in the program:
Think of the last phase, Balanced Eating, as a stepping stone from the program to the big wide world of healthy eating.
Don’t feel confused by the Balanced Eating phase. It is a transitional phase from a strict program to carrying on good practice after the diet. You should follow the basic tenets for the program: 3 meals a day, no snacks, no alcohol. But you can pick any recipe from each of the previous phases. Pick your favourites, try something new, whatever you fancy. Tips, Cheats and Quick Meals from each phase are also open to you.
Use all the tips and recipes you have learned in the earlier stages of the program and put them together in a way that suits you. All recipes and eating choices from previous phases apply. For example, you can eat a meal from the Protein and Healthy Fats phase and follow that with fruit or chocolate.
Stick to the overall rules of the program: good carbs, 3 balanced meals a day, no alcohol – and you won’t go far wrong.