Skip to content
My WebMD Sign In, Sign Up

Weight Loss & Diet Plans

Font Size

Master Your Metabolism

The Promise

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

The Biggest Loser  wellness 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.

Level of Effort: High

If you’re used to eating packaged meals, or you rely on convenience foods when you cook, you're in for a big change on this plan. It's focused on eating all natural, unprocessed foods. Working out 5 hours a week is also a big commitment.

Limitations:Trans fats, hydrogenated fats, refined grains, high-fructose corn syrup, artificial sweeteners, artificial preservatives and colors, glutamates (like MSG), and other chemical additives are all banned on the program. You’ll have to research and read labels to check for them.

Cooking and shopping: Your meat, dairy, and eggs should be organic, in Michaels's view. She encourages organic fruits and veggies but says nonorganic produce is OK. 

Packaged foods or meals: None required.

In-person meetings: No.

Exercise: Michaels is, first and foremost, a fitness trainer, so there is a significant exercise component. She recommends 4 to 5 hours a week of intense fitness work, including both cardio and strength training.

WebMD Medical Reference

Today on WebMD

vegetables
Video
Woman trying clothes / dress
Assessment
 
Woman looking at reflection in mirror
Article
Hot cup of coffee
Quiz
 
woman shopping fresh produce
Video
butter curl on knife
Quiz
 
eating out healthy
Article
Smiling woman, red hair
Article
 
6-Week Challenges
Want to know more?
Chill Out and Charge Up Challenge – How to help your tribe de-stress and energize.
Spark Change Challenge - Ready for a healthy change? Get some major motivation.
I have read and agreed to WebMD's Privacy Policy.
Enter cell phone number
- -
Entering your cell phone number and pressing submit indicates you agree to receive text messages from WebMD related to this challenge. WebMD is utilizing a 3rd party vendor, CellTrust, to provide the messages. You can opt out at any time.
Standard text rates apply
thumbnail_woman_tossing_spinach
Video
lunchbox
Article
 
What Girls Need To Know About Eating Disorders
Article
teen squeezing into jeans
fitfor Teens
 

Special Sections