In order to keep your metabolism high you must eat 5-6 meals per day. That’s what we have been hearing for years now. Is this true?

Let’s look at the science. Your diet actually has little to no impact on your metabolism. Try out this solid fasting diet plan for losing weight.

Resting metabolic rate or RMR (i.e. how many calories your body burns at rest) accounts for 70% of calories burned, 10% is thermic effect of food, and 20% from exercise.

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Research has shown that whether you are on a low calorie diet, a high calorie diet or diet and exercise there is no difference in your metabolism. The deciding factor is your lean mass or the amount of muscle you have in relation to your body weight.

So the only thing that will give you a higher metabolic rate is to have more muscle.

Muscle is more metabolically active than fat. Studies have shown that not eating for up to 3 days which not recommending has no effect on the RMR.

So until we can build muscle what can we do to increase fat loss? Well, there is intermittent fasting.

What is intermittent fasting?

Intermittent fasting is scheduled period of time (18-24 hours usually) without food.

Why would I do that and does that not put our body in “starvation mode”?

Research has shown there are physiological benefits.

1, Better association with food. You begin to learn when your body is really hungry.
2, Other studies have shown that in the first 24 hours there is a 70% decrease in blood insulin levels.

Why is that important?

Insulin stores sugar and fat cells. The less insulin we produce the less fat we store. While there is decrease levels of sugar in the blood the body must find an alternative fuel source. So when insulin decreases glucagon (a catabolic hormone with the opposite effect of insulin) finds resources to put sugar back into the bloodstream which uses, you guessed it, fat to do so.

metabolism diet_diagram

 

1, Adrenal glands will release Cortisol and epinephrine in this fasted state which will also use fat as a source of energy by activating an enzyme called hormone sensitive lipase.
2, Growth hormone (an anabolic hormone) is the only one of its kind to increase. That means no muscle loss.

What else affects fat loss?

Leptin. In short, Leptin tells your brain that you are full!

The absence of a Leptin (or its receptor) leads to uncontrolled food intake and resulting obesity. Several studies have shown that fasting or following a very-low-calorie diet lowers Leptin levels.

Leptin levels are mediated by two things:

The FIRST mediating factor of Leptin is your level of body fat. All else being equal, people with higher levels of body fat will have higher leptin levels than those with lower levels of body fat and vice versa.

Because Leptin is secreted by your fat cells, it follows that under normal conditions there is a direct correlation between the amount of circulating Leptin and the amount of fat in your body. Thus, being fat is kind of ironic since having more fat would mean higher Leptin levels, which would mean lower appetite and thus less food intake.

However, research tells that people who are really overweight or obese are Leptin resistant much in the same way that Type 2 Diabetics are resistant to insulin. So even though there is more Leptin in the body of an overweight individual, it has little effect because their body doesn’t respond to it!

However, just like insulin resistance in Type 2 Diabetes can be reversed through proper diet and lifestyle, so too can Leptin resistance.

In an effort to lose weight, most people naturally jump into the latest “fad” diet and restrict their calories – big time! But this is one of the worst things you could possibly do because during prolonged periods of caloric restriction or starvation your body responds by lowering Leptin levels.

This is because the SECOND mediator of Leptin levels is your caloric intake.

Put simply, when you lower your caloric intake, Leptin levels fall – regardless of your body fat.

So even though you might be overweight, you CAN still suffer from low Leptin levels if you’ve been starving your body or severely restricting calories – ie. Being on a diet.

How do we fix our leptin levels?

Cheat meals!!! No, this does not mean pizza, wings and 12 beers whenever you want. We mean strategic cheat meals that will increase your calorie intake and therefore your leptin levels so your body can begin the fat burning process all over again once the fasting day has been used properly.

Here’s how your week will look.  You can repeat this 5 day cycle as often as you please.

The combination of the lemon water and the fasted walk will not only flush toxins that the body has been getting rid of overnight, but you will also burn only fat at a low intensity

Monday Tuesday Wednesday Thursday Friday
Nutrition Lemon waterCleansing home-made smoothie day Lemon WaterHigh greens and protein day Lemon WaterHealthy cheat (increase by as much as 500 calories) Lemon WaterFasting Day(start Wed night and go 18 to 24 hours with only water) Lemon WaterEarly carbs day (eat your oatmeal to replace glycogen from Thursday session)
Workouts 20-30 minute fasted walkHypertrophy  session 20-30 minute fasted walkHigh IntensityFull Body +Intervals 20-30 minute fasted walkVolume session 20-30 minute fasted walkHigh IntensityFull Body +Intervals +Light Cardio 20-30 minute fasted walkStrength +Intervals

Important: When it comes to lifting weights make sure when given a rep range the weight you use should not exceed that range with ease. For example if the program asks for 6 reps and you can do 10 you need to increase you weight in order to reach the desired goal.

Always push yourself to fatigue not exhaustion, but with good form. If you are unsure of form hire a trainer to teach you the basics.

Workout #1(Hypertrophy)

Exercise Sets Reps Rest time in seconds Comments
1a Squatmetabolism diet 1a)1 3metabolism diet 1a)2 8-12 45 Use variations (back squat, front squat, goblet squat etc.)based on ability
1b Floor/bench pressmetabolism diet 1b)1 3metabolism diet 1b)2 8-12 45 Floor press is recommended for safety and longevity of the shoulder joint
Exercise Sets Reps Rest time in seconds Comments
2a Step-ups  Metabolism diet plan and workouts - step ups 3 8-12 45 Use appropriately weighted dumbbells so that  you fully extend your hips before the non-weight bearing leg makes contact with the step
2b Pull-upsmetabolism diet 2b)1 3metabolism diet 2b)2 As many as you can 45 Use assisted pull-up machine if necessary
3a Split squatmetabolism diet 2.2a)1 3metabolism diet 2.2a)2 8-12 45 Ensure the weight is on the outside and on the heal of the front foot to keep your knees safe
3b Military pressmetabolism diet 3b)1 3metabolism diet 3b)2 8-12 45 When pushing overhead it is imperative that you not hyperextend your lower back so keep those abs tight

 

Workout #2 (Hypertrophy)

Exercise Sets Reps Rest time in seconds Comments
1a DeadliftMetabolism diet plan and workouts - Deadlift 3 8-12 45 The deadlift is king of all exercises. Ask a professional to check your form.
1b Push upsmetabolism diet 2.1b)1 3metabolism diet 2.1b)2 8-12 45 Upper arm should be 45 degrees from your body. Full pushups only. 3/3/3 count for more advanced
2a Walking lungesmetabolism diet 2.2a)1 3metabolism diet 2.2a)2 8-12 45 Weight stays on the outside of the front foot and on the heel to ensure safe knees. Both knees should be at 90 at the bottom
2b Seated cable rowMetabolism diet plan and workouts - seated row 3 8-12 45 Keep your whole body in the same position as you row. This is not an Olympic sport
3a ThrusterMetabolism diet plan and workouts - thruster 3 8-12 45 Sit into the front squat with the weight on your heels and begin the push overhead as you come out of the squat
3b RolloutsMetabolism diet plan and workouts - rollouts 3 8-12 45 When rolling out it is imperative that you not hyperextend your lower back so keep those abs tight

 

Workout #3 (High Intensity) 4 rounds

*Time yourself. If it takes you 50 seconds to do 15 reps take 25 seconds rest

Exercise Sets Reps Rest time in seconds Comments
1a ThrustersMetabolism diet plan and workouts - thruster 1 15 *2.1 ratio See above
2a Plankmetabolism diet 3.2a) 1 45 secs *2.1 ratio If you feel it in your lower back you’re doing it wrong. Try squeezing your butt
3a Lunge and curlMetabolism diet plan and workouts - lunge curl 1 15 each leg *2.1 ratio Same rules as past lunges only focus on making sure you lean slightly forward to avoid back issues
4a RolloutsMetabolism diet plan and workouts - rollouts 1 15 *2.1 ratio
5a BurpeesMetabolism diet plan and workouts - burpee 1 15 *2.1 ratio
6a Leg raisesMetabolism diet plan and workouts - leg raises 1 15 *2.1 ratio Lower back must stay on the floor

 

Workout #4 (Tabatas)

This one will get you going. 20 seconds of work 10 seconds rest for 8 rounds alternating exercises

Exercise Sets Reps Rest time in seconds Comments
1a Renegade rows & goblet squatsMetabolism diet plan and workouts - renegade rowMetabolism diet plan and workouts - goblet squat 8 20 10 Keep your butt down for the rows. Your abs should be fully engaged
2a Push ups & kettlebell swingsmetabolism diet 2.1b)2 8 20 10 Learn to hip hinge properly before you swing
3a Plank & hamstring curlsmetabolism diet 3.2a) 8 20 10
4a Kimura sit up & skatersMetabolism diet plan and workouts - kimura sit up 8 20 10 The Kimura is a much safer sit up for the low back as there is minimal flexion

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