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Calorie Shifting Diet Sample Meal Plan
A calorie shift meal plan sounds like a complicated way to eat, but in this article I’ll break down what calorie shifting is, how and why it works, and provide a sample calorie shift meal plan. Calorie shifting is a simple process where you change and alternate your calorie intake by eating different foods in very specific combinations. An example might be eating 1,000 calories one day, 1,400 calories the next, then going back to 1,100 calories, then back to 1,600 calories again.
That would be a very broad example of shifting calories. What happens when you change calories is that your body’s metabolism is forced to work harder than usual because it has no idea at what rate to burn calories, so it basically goes into overdrive. A good analogy would be building muscle. When you lift weights, you need to lift weights that are either bigger or different than what you’ve lifted before. If not, there is no reason for your muscles to grow. In order for the muscles to grow, give them constant stimulation and keep them off balance, so to speak. It’s the same way calorie shifting works. If done correctly, it can rev up your metabolism and cause it to burn more calories and fat than normal.
A few rules to follow when following a calorie shift meal plan:
- The 80% rule: DO NOT eat until you are full. Over time you will know what it feels like, but only eat until 80% full.
- Eat 4-5 meals: Instead of 3 larger meals, eat 5-6 smaller meals
- Water: Drink LOTS of water. Aim for half your body weight in ounces.
10 o’clock in the morning 1 apple, sliced 1/2 cup roasted unsalted cashews 1/2 cup fat-free cottage cheese
1:30 p.m 1/4 lb roast beef 1 can tuna mixed with a little mayo steamed broccoli/zucchini/squash 1 can diet root beer
5:30 p.m grilled orange peel fillet with lemon pepper and parsley 1/4 cup unsalted walnuts
8:30 p.m 10 small shrimp with lemon cocktail sauce 4 slices English cheddar cheese 1/4 cup pinto beans
10 o’clock in the morning Roast Beef Sandwich: 2 slices oat bread, house-cut roast beef (up to 3 oz.), tomato, iceberg lettuce, sweet white onion, 1 tablespoon low-fat mayonnaise, one diet root beer any time of the day except at night.
For the rest of the meals at 1:30, 5:30 and 8:30 you will eat only fruit. You can eat as much as you want, but ONLY eat until you are hungry, not until you are full! This is very important. You will need to eat more slowly to give your body time to tell you when it is full.
It is allowed to eat pears, apples, strawberries, oranges and plums
You can eat only 1 fruit or you can combine them all. But make sure you mix them up. Don’t just eat 1 of these for the next 3 meals.
It may seem strange, but it is the CALORIE SHIFTING side of the program. This is based on an established and very effective diet technique that has been proven to work. I hope you read my explanation above to learn more.
10 o’clock in the morning 6 strips of smoked bacon (baked fries) 2 egg omelette with garlic and skimmed milk
1 in the afternoon “Big” Salad – Iceberg lettuce, mixed baby greens, romaine tomatoes, diced sweet onion, diced red pepper, sliced zucchini, diced baked ham, 1 oz boneless skinless chicken breast, Lite vinaigrette.
17:00 One can Diet Rootbeer 6oz can albacore 2 Tbsp. mayonnaise 3 medium slices of roast beef
8:30 am One hard-boiled egg pastrami slices
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