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The Promise

Tough TV trainer Jillian Michaels delivers a strict prescription for weight loss in Master Your Metabolism.

The Biggest Loserwellness coach believes that you’ll lose weight and lower your risk for heart disease, diabetes, and cancer with this plan. You’ll need to replace processed and nonorganic foods with healthy foods, and rebalance your hormones through diet, sleep, and exercise.

What You Can Eat

The goal is to swap what she calls “anti-nutrients” (added fats, sugars, and chemical additives) with organic and natural foods, in three phases.

  1. During the first phase, you’ll ditch foods containing hydrogenated fats; refined grains; high-fructose corn syrup; glutamates; and artificial sweeteners, preservatives, and colors from your diet. The plan also suggests cutting back on starchy veggies like potatoes, tropical dried and canned fruits, soy, alcohol, full-fat dairy, fatty meats, canned foods, and caffeine during this phase.
  2. In the second phase, you’re introduced to Michaels’s 10 “power nutrient” food groups: legumes or peas and beans, alliums like onions and leeks, berries, meat and eggs, colorful fruits and vegetables, cruciferous vegetables like broccoli and cabbage, dark green leafy vegetables, nuts and seeds, organic low-fat dairy, and whole grains.
  3. The final phase perfects timing, quantities, and combinations of foods to shift your metabolism into burning the most fat. This balance involves eating every 4 hours, never skipping breakfast, eating just until you’re full, and not eating after 9 p.m. You’ll also include a fat, carb, and protein in every meal and snack.

To get your meal planning ideas going, Michaels provides a few sample plans and a ton of recipes in The Master Your Metabolism Cookbook.

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