In an ideal world, we’d all be blessed with a superfast, ultra-efficient metabolism. But in real life, most of us have only to glance sideways at a plate of pasta to feel our jeans tighten. Seems like even if you work out and eat clean consistently, a sluggish metabolism can thwart your best intentions, making you feel like you’re stuck on a plateau. We can help: Our comprehensive plan features an ever-changing mix of diet and workout strategies that will keep things fresh and challenge your body in all-new ways. The result? A noticeable uptick in energy and a high-octane metabolism that will turn you into a fat incinerator in just eight weeks.

The Diet Plan Overview
Feed your muscles and keep energy high with smart foods

  • Drop and Burn. To keep your metabolism humming, you have to curtail calories. In each two-week cycle of this meal plan, you’ll drop calories, primarily by reducing carbs in the second half. Since you can’t cut carbs entirely—they’re key for keeping your energy levels up—the ones you do eat will be of the slower-digesting variety (found in foods such as oatmeal, brown rice, and sweet potatoes) to keep you satisfied while maximizing fat loss. You’ll also trim dietary fat intake to help further reduce your calories. Protein will stay fairly consistent to ensure you’re burning off body fat while preserving metabolism-boosting muscle tissue.
  • Eat Frequently. Waiting too long between meals can send your body into starvation mode—it doesn’t know when you’re going to feed it again, so it starts to store everything you’ve already eaten as body fat. In this plan, you’ll eat six meals per day, spacing them out every two to three hours, to help keep your body fueled and primed to torch calories.
  • Hydrate, Hydrate, Hydrate! Water is critical to regulating your metabolic rate (and, consequently, your body’s fat-burning mechanisms). Aim to consume roughly 16 cups (1 gallon) of water, spread out over the course of each day.
  • Supplement for Success. The right supplements can give a sluggish metabolism a boost. Check out six of our favorite vitamins, minerals, and supplements, proven to get results, on page 7.

 

 

Breakfast
Smoothie
30g scoop whey protein isolate
⅔ cup steel-cut oats, measured uncooked

Totals: 305 calories, 32g protein, 36g carbs, 4g fat

Late-morning Snack
6 oz sole (or flounder)
½ cup brown rice, measured cooked
1 large grapefruit

Totals: 316 calories, 36g protein, 36g carbs, 3g fat

Lunch
Omelet
1 cup egg whites
1 cup asparagus
½ small avocado

Totals: 326 calories, 33g protein, 18g carbs, 16g fat

Midday Snack
6 oz sole (or flounder)
½ cup brown rice, measured cooked

Salad
2 cups spinach
½ cup cucumber, chopped
½ cup tomato, chopped

Dressing
1 tbsp extra-virgin olive oil
1 tbsp vinegar
Freshly squeezed lemon, to taste

Totals: 421 calories, 38g protein, 30g carbs, 17g fat

Dinner
4 oz round steak
1 cup broccoli
1 tsp coconut oil

Totals: 267 calories, 28g protein, 11g carbs, 14g fats

Nighttime Snack
Omelet
½ cup egg whites
2 oz chicken breast, boneless, skinless
1 cup spinach, chopped

Side
10 almonds, raw

Totals: 190 calories, 29g protein, 4g carbs, 7g fat

Daily totals: 1,825 calories, 196g protein, 135g carbs, 61g fat

WEEKS 3–4

Breakfast
Smoothie
30g whey protein isolate
⅓ cup steel-cut oats, measured raw
½ cup blueberries

Totals: 345 calories, 32g protein, 47g carbs, 4g fat

Late-morning Snack
1 cup egg whites, scrambled
2 slices sprouted grain bread (such as Ezekiel 4:9)
1 tsp organic jam

Totals: 303 calories, 35g protein, 36g carbs, 1g fat

Lunch
4 oz turkey breast, boneless, skinless

Salad
2 cups spinach
½ cup cucumber, chopped
½ cup tomato, chopped

Dressing
1 tbsp extra-virgin olive oil
1 tbsp vinegar
Freshly squeezed lemon, to taste

Totals: 278 calories, 31g protein, 8g carbs, 15g fat

Midday Snack
½ cup apple, sliced
¼ cup almonds, raw
½ cup Oikos Greek yogurt (plain)

Totals: 300 calories, 19g protein, 19g carbs, 18g fat

Dinner
4 oz chicken breast, boneless, skinless
½ cup brown rice, measured cooked
1 cup Brussels sprouts
1 large grapefruit

Totals: 317 calories, 30g protein, 46g carbs, 4g fat

Nighttime Snack
Smoothie
30g scoop whey protein isolate
1 tbsp almond butter, natural, no salt added

Totals: 201 calories, 29g protein, 4g carbs, 9g fat

Daily totals: 1,744 calories, 176g protein, 160g carbs, 51g fat

WEEKS 5–6

Breakfast
1 cup egg whites, scrambled
2 slices sprouted grain bread (such as Ezekiel 4:9)

Totals: 286 calories, 35g protein, 32g carbs, 1g fat

Late-morning Snack
4 oz sole (or flounder)
½ cup brown rice, measured cooked
1 cup cauliflower

Totals: 238 calories, 26g protein, 28g carbs, 2g fat

Lunch
4 oz turkey breast, boneless, skinless
½ cup brown rice, measured cooked
1 cup broccoli, steamed
½ large grapefruit

Totals: 310 calories, 36g protein, 40g carbs, 2g fat

Midday Snack
4 oz sole (or flounder)

Salad
2 cups spinach
½ cup cucumber, chopped
½ cup tomato, chopped

Dressing
1 tbsp extra-virgin olive oil
1 tbsp vinegar
Freshly squeezed lemon, to taste

Totals: 261 calories, 24g protein, 8g carbs, 16g fat

Dinner
4 oz turkey breast, boneless, skinless
1 cup broccoli (steamed)
1 tsp coconut oil

Totals: 215 calories, 32g protein, 11g carbs, 7g fat

Nighttime Snack
30g scoop whey protein isolate
10 almonds, raw

Totals: 172 calories, 28g protein, 2g carbs, 7g fat

Daily totals: 1,482 calories, 181g protein, 121g carbs, 35g fat

WEEKS 7–8

Breakfast
Smoothie
30g scoop whey protein isolate
⅔ cup oats, measured uncooked
1 tsp coconut oil

Totals: 341 calories, 32g protein, 36g carbs, 9g fat

Late-morning Snack
4 oz sole (or flounder)
1 cup broccoli

Totals: 158 calories, 25g protein, 11g carbs, 2g fat

Lunch
4 oz turkey breast, boneless, skinless
4 oz sweet potato, measured cooked
1 cup asparagus

Totals: 262 calories, 35g protein, 31g carbs, 1g fat

Midday Snack

Omelet
½ cup egg whites
2 oz turkey breast, boneless, skinless
½ cup green peppers, chopped

Salad
2 cups spinach
½ cup cucumber, chopped
½ cup tomato, chopped

Dressing
1 tbsp extra-virgin olive oil
1 tbsp vinegar
Freshly squeezed lemon, to taste

Total: 296 calories, 31g protein, 13g carbs, 15g fat

Dinner
4 oz sole (or flounder)
1 cup zucchini, steamed

Total: 132 calories, 23g protein, 7g carbs, 1g fat

Nighttime Snack
1 cup egg whites, scrambled

Topping
1 tsp coconut oil

Totals: 166 calories, 27g protein, 2g carbs, 5g fat

Daily totals: 1,355 calories, 173g protein, 100g carbs, 33g fat

6 Metabolism-Boosting Supps

Supplements can help keep your engine running in top form. Consider adding the following to your daily regimen.

1• MULTIVITAMIN/MINERAL
Why You Need It: Intense training calls for more vitamins and minerals to help catalyze metabolic reactions; a multi can make sure you’re covering your bases.
Take It: Daily, as label directs.

2• CALCIUM
Why You Need It: This bone-building mineral helps regulate a key hormone that controls how fat is stored and used.
Take It: Aim for 1,000–1,200 milligrams of calcium per day—half in the morning, half at night—to maximize absorption.

3• MAGNESIUM
Why You Need It: This tireless multitasker is involved in more than 300 biochemical reactions. It’s vital for metabolizing carbs, fats, and ATP, the energy system used during hard training.
Take It: 400–800 milligrams daily; look for one with magnesium citrate, which is best absorbed by your body.

4• OMEGA-3
Why You Need It: The fatty acids help your muscles recover faster from workouts, prevent muscle breakdown, increase muscle growth, and reduce wear and tear on joints.
Take It: Up to 4 grams with food per day in doses of 1–2 grams.

5• VITAMIN C
Why You Need It: The antioxidant not only fights damaging free radicals, it also has strong cortisol-lowering effects. Cortisol levels begin to rapidly rise toward the end of your workout, breaking down muscle and slowing recovery.
Take It: 500–1,000 milligrams daily with food, preferably post-workout.

6• COENZYME Q10
Why You Need It: This vitamin-like nutrient fights fatigue and helps you recover faster between workouts. It’s also an antioxidant, helping your body neutralize free radicals brought on by hard training.
Take It: 200 milligrams daily, with food.

GET THE TURBOCHARGED METABOLISM TRAINING PLAN: 8 Week Training Plan