164 Foods to Increase Metabolism

7/27/2019 164 Foods to Increase Metabolism

1/13

164 Foods To Increase Your Metabolism

By

Shane T. Doll CPT, CSCS

This document is 2009 Shaping Concepts, LLC. All Rights Reserved.

Publisher: Shaping Concepts, LLC

1009 Anna Knapp Blvd Suite 101

Mt. Pleasant, SC 29464

Phone: 843-971-8665

Disclaimer:

The information contained in this e-book should not be viewed as an

individual prescription for dietary intake and is for educational

purposes only.


2/13

Discover Secrets Of Which Foods To

Eat For Increasing Your Metabolismand Maximizing Fat Loss

Fat Loss Expert Reveals Specific Food Combinations ThatRev Up Your Metabolism And Increase Energy Levels

Dear Friend,

Are you confused with what foods you should buy when grocery storeshopping?

Do you find it difficult to lose weight and suffer from a lack of energy throughthe day?

Are you tired of starving yourselfbut never seeing the scale go down?

If you answered YES! to any of these questions this report will help youbegin the process of transforming your body and your life!

Hi, my name is Shane Doll, Im a certified personal trainer,fat loss expert and founder of Shaping Concepts Personal TrainingStudios. Im about to share with you specific nutrition strategies Iuse to help our clients achieve amazing body transformations.

Imagine never having to go hungry again while still losing weight. Nomore frustration from not seeing results or confusion about whatfoods to eat

I wrote this report because people tell me all the time theyre simply confused

with what foods to eat when trying to lose weight. One report says carbs are ok andthe next one says theyre bad. What are you supposed to believe? Ill help simplifythings for you and give you some specific tips on making better selections. Heres oneof the best-kept secrets in weight loss.

You absolutely must provide your body with the right hormonal

signals in order to release stored fat


3/13

That happens when you eat the right foods. All the exercise in the world wont

make a difference unless your body is aligned hormonally to release the stored fat. Thatmakes the nutrition part of the weight loss equation REALLY important.

Youre going to finally lose that unwanted body fat for good and have thelean, toned body youve always wanted without ever dieting again!

You know that dieting doesnt work but its hard to grasp that you may need toeat MORE in order to lose weight. This goes contrary to what were taught to believe.What do most people do when their weight loss comes to a halt?

The traditional response is to eat less and skip meals, which only slows down yourmetabolism in the process. You get caught up in a vicious cycle that makes it harder

and harder to lose weight and easier and easier to gain it.

Well thats all about to change because youre going to learn the truth about howto eat for maximum fat loss. Keep an open mind when you read this report and bewilling to accept the fact that you may need to do things differently.

While youre not going to find the magical solution for weight loss in this report,you will find detailed information about how to eat for re-setting your bodys hormonaltriggers for fat release. When combined with the right exercise program youll have ablueprint for success that has worked for countless individuals.

Most Effective Strategies For Getting Your Body ToBurn Fat Instead Of Storing It

Skip the grains and legumes in order to improve insulin sensitivity and digestivesystem function. All grains and legumes, even the so called healthy whole grainscontain substances (like phytates and lectins) that irritate your digestive tract liningwhich can lead to inflammation, poor assimilation of nutrients, and toxins leaking intothe bloodstream.

Increase fruits and vegetables which contain valuable fiber along with

phytonutrients and antioxidants that are essential for protecting and maintainingthousands of functions at a cellular level including fat burning.

Avoid the whites including pasta, white bread, white rice, cakes, cookies and basicallyany food that is lacking color.

Increase the colors by eating more fruits and vegetables with a wide variety ofcolors. The more color in your diet the better.


4/13


5/13

290 calories, 26 g carbohydrates, 5 g fiber, 8 g fat, 20 g protein

4. 1 cup low-fat cottage cheese, 1 cup blueberries, 1 tbsp flaxseed oil.


5. 2 egg vegetable omelet, 1 cup fruit

300 calories, 28 g carbohydrates, 5 g fiber, 10g fat, 14 g protein

6. Protein fruit smoothie- 1 cup frozen berries, 3 tbsp Dannon All NaturalYogurt, 1 tbsp flaxseed oil, 1 scoop whey protein powder, water.

338 calories, 28 g carbohydrates, 4 g fiber, 12g fat, 30 g protein

7. Advocare Meal Replacement Shake w/ water


8. Advocare Fruit & Fiber Bar, 1 hard boiled egg


NOTE

The above examples are for educational purposes only and are not intended forindividual dietary prescription. Each person will vary on their caloric requirements.Simply build your meal plans around you specific caloric requirements while using

supportive nutrition principles.

Breakfast Proteins:

Protein Choices Serving Size Protein (grams)

Egg 1 whole 7 gramsEgg whites 1 egg white 4 gramsEgg Beaters cup 12 gramsCottage cheese 1 cup 25 gramsDannon All Natural Plain

Yogurt

8 oz 10 grams

Oikos Greek Yogurt cup 12 gramsWhey protein powder 1 scoop 25 grams

Advocare Shake 1 packet 25 grams


6/13

Breakfast Carbs:

Fruits Serving Size Carbs (grams)

Cherries 1 cup 23 gramsPlums (1) medium 10 gramsGrapefruit (1) whole 15 grams

Strawberries (1) cup 20 gramsBlackberries (1) cup 14 gramsRaspberries (1) cup 14 gramsBlueberries (1) cup 19 gramsPears (1) medium 25 gramsPeaches (1) medium 16 grams

Apples (1) medium 22 gramsOranges (1) medium 20 gramsPrunes (1) prune 6 gramsBanana (1) medium 27 grams

Starchy Carbs* Serving Size Carbs (grams)

Oatmeal 1/2 cup (1 cup cooked) 25 grams

Note: optimal choices for carbohydrates at breakfast should come from fruits.

Snack Examples

1. Advocare Meal Replacement Shake


2. 1 can tuna fish (in water), 1 medium apple, handful of almonds(approx. 8-10)


3. 2 hard boiled eggs, 1 medium apple


4. 1 Dannon Light n Fit yogurt, handful of almonds (approx. 8-10)


5. Advocare Fruit & Fiber Bar, 1 hard boiled egg

210 calories, 19 g carbohydrates, 5 g fiber, 8 g sugar, 8 g fat, 15 g protein


7/13

6. 4 ounces of Turkey Breast Deli Meat, 1 orange170 calories, 12 g carbohydrates, 3 g fiber, 2 g fat, 19 g protein

NOTE

The above examples are for educational purposes only and are not intended forindividual dietary prescription. Each person will vary on their caloric requirements.Simply build your meal plans around you specific caloric requirements while using

supportive nutrition principles.

Additional Snack Examples

- Hard boiled egg with orange slices

- Yogurt with handful of almonds

-Mozzarella cheese sticks with apple slices

- Can of tuna with orange slices

- Deli style turkey slices with baby carrots

- Celery sticks with handful of olives

- Hummus with tomato and feta cheese

-

Cottage cheese with berries

- Beef jerky with apple slices

- Celery sticks with cream cheese or almond butter

- Trail mix with almonds, sunflower seeds, raisins, and other nuts/seeds of choice

Snack Choices- Rating

Poor snacks- include ANY processed-refined foods.Crackers, Chips, Bars, Pretzels, Bagels, Muffins, (anything processed or refined)

Good snacks- include ANY whole, natural foods, like the examples shown belowAny whole, natural food, eaten by itself.

Better snacks- include ANY combination of natural fats and fibrous carbohydrates1 tbsp peanut or almond butter- or whole apple2 slices of cheese- or whole apple


8/13

cup almonds- or whole orange cup nuts- cup blueberries cup trail mix (nuts, seeds, raisins)

Optimal snacks-include a protein and or protein/fat with fibrous carbohydratecombination.Meal Replacement Shakes (Advocare, Ultramet, etc)Hard boiled egg or whole apple1 cup cottage cheese- cup to 1 cup blueberriesTuna fish (1 can) or whole orange4 slices deli turkey breast- cup to 1 cup strawberries1-2 ounces of non-processed beef jerky- cup berriesProtein smoothie (whey protein powder, water, yogurt, -1 cup berries, mix inblender)

Protein/Fats CarbohydratesHard Boiled Eggs Apple

Almonds OrangeAlmond Butter PearWalnuts PineapplePecans BananaSunflower Seeds BlueberriesTrail mix (nuts, seeds, raisins) StrawberriesTuna Fish RaspberriesCottage Cheese BlackberriesTrans-Fat Free Peanut Butter PeachCheese Kiwi FruitDeli Turkey/Chicken Breast NectarineOlives CherriesWhey Protein Powder YogurtMeal Replacement Protein Shakes Raw VegetablesBeef Jerky

* Serving sizes are for example only. Caloric requirements will vary from individual toindividual.

Lunch Examples

1. 6 turkey breast deli sandwich, fresh fruit and/or raw vegetables or garden salad

2. Chicken Cobb salad with 4-6 ounces of grilled chicken breast, mixed greens, hardboiled egg, vegetables and 1-2 tbsp of salad dressing

3. Chef salad with 4-6 ounces of turkey breast, low fat cheese, mixed greens,vegetables and 1-2 tbsp of salad dressing


9/13

4. Waldorf salad with 4-6 ounces of grilled chicken breast, mixed greens, apple slices,vegetables and 1-2 tbsp of raspberry vinaigrette salad dressing

5. Grilled lean beef or turkey breast burger with soup and/or garden salad

6. Tuna fish sandwich with fresh fruit cup and/or garden salad

7. Grilled fish with steamed vegetables and/or garden salad

8. Balsamic grilled chicken breast sandwich with fresh fruit and/or salad

9. Baked fish with wild rice and fruit cup or side garden salad

10.Baked chicken with sweet potato and garden salad

Dinner Examples

1.

Grilled or baked chicken breast with vegetables of choice and tossed garden salad

2. Grilled, baked or seared fish with vegetable of choice and tossed garden salad

3. Grilled steak (flank, filets, tenderloin) with vegetables of choice and tossed salad

4. Grilled shrimp or chicken kabobs with vegetables and tossed salad

5. Salad with turkey breast, tuna fish, grilled chicken, shrimp or other lean protein with

vegetables of choice and 1-2 tbsp of salad dressing

NOTE

Although the above meal planning examples do not contain starch carbohydrates, you

can add (1) serving size of starches to your meals when not in a low-carb dietingphase.

The above examples are for educational purposes only and are not intended forindividual dietary prescription. Each person will vary on their caloric requirements.

Simply build your meal plans around you specific caloric requirements while using thesupportive nutrition principles.


10/13

164 Best Foods To Increase Your Metabolism

Apples Apricots Bananas

Blackberries Blueberries Cantaloupe

Cherries Grapefruit Grapes

Kiwi fruit Oranges Papayas

Prunes Raspberries Strawberries

Pineapples Pomegranates Tangerines

Honeydew Watermelon Pears

Plums Passion Fruit Nectarines

Figs Raisins Dates

Clementine Lemon Lime

Artichokes Avocado Beets

Broccoli Brussels Sprouts Cabbage

Cauliflower Carrots Celery

Green Beans Green Bell Pepper Collard Greens

Onion Sweet Peas Red Bell Pepper

Radishes Romaine Lettuce Egg Plant

Spinach Squash Tomatoes

Sweet Potatoes Turnips Watercress

Asparagus Okra Parsnips

Yams Zucchini Kelp

Mushrooms Rhubarb Turnip Greens

Black Eyed Peas Winter Squash Mustard Greens


11/13

Sesame Seeds Sunflower Seeds Almonds

Brazil Nuts Hazelnuts Pecans

Pistachios Flaxseeds Walnuts

Olive Oil Virgin Coconut Oil Flaxseed Oil

Almond Butter Smart Balance Sesame Oil

Fish Oil Krill Oil Olives

Shrimp Mussels Oysters

Salmon Mackerel Tuna

Grouper Flounder Snapper

Swordfish Scallops Tilapia

Sea Bass Mahi-Mahi Haddock

Sardines Trout Halibut

Cod Atlantic Sole Orange Roughy

Herring King Crab Scallops

Anchovies Striped bass Sturgeon

Lean Ground Beef Chuck Eye Roast Round Steak

Top Round Roast Pot Roast Flank Steak

Filet Mignon Tip Steak Eye Round Roast

Bottom Round Roast Tenderloin Steak Sirloin Steak

Shoulder Pot Roast Rump Roast Top Loin Steak

Turkey Breast Chicken Breast Chicken Dark Meat

Turkey Dark Meat Turkey Leg Chicken Leg

Deli Turkey Breast Deli Chicken Breast Lean Ground TurkeyLamb roast Lamb chop Pork tenderloin


12/13

Venison Bison Grouse

Pheasant Quail Chukar

Egg Whites Eggs Egg Beaters

Tofu jalepeno pepper Hummus

Sauerkraut Garlic Ginger

Horseradish Salsa Mustard

Parsley Cinnamon Tuna Fish

Green Tea Organic Dark Chocolate Black Tea

Coffee Cayenne/Chili Pepper


13/13

About The Author

Shane Doll, CPT, CSCS

Shane Doll is a certified personal trainer, fat loss

expert, author, and founder of Shaping Concepts

Fitness Training Studios. Shane specializes in helping

people achieve body transformations with his

unique fitness training and nutrition programs. He

received his Bachelor Degree at Bowling Green State

University where he also played NCAA Division I

collegiate football. Shane has been certified as a personal trainer and strength

and conditioning specialist with the nationally accredited National Strength and

Conditioning Association (NSCA). He also received a Biomechanics of Exercise

certification from the Cooper Institute in Dallas, Texas.

Shane founded Shaping Concepts in 2004 and his since grown the business bysuccessfully owning and operating four personal training studios that have served

over 1000 clients. Shane's accomplishments have been recognized by fitness

industry publications like Personal Fitness Professional that has a nationwide

circulation. Shane is a sought after fitness consultant and has over 15 years

experience in research and instruction of effective fat loss and fitness training

strategies.

He is available for thoughtful and candid interviews on health, fitness, and fat loss

topics. For more information go to www.shapingconcepts.com

164 Foods to Increase Metabolism

Documents

Transcript of 164 Foods to Increase Metabolism