8 rules of the metabolic balance ® programme
Lifestyle changes do not have to be extreme. When it comes to healthy eating, it’s not about full restriction, starvation and limited choices. It’s all about coordinating the right foods for you with key habits. Following the 8 rules of the metabolic balance on their own can give you amazing results. Stick to them and you will see how easy it is to live a healthier, better life.
Eat exactly 3 meals per day
Eating three meals a day – sounds simple, right! Breakfast, lunch and dinner. Yes, but how many of us have rushed into our day with just a cup of coffee for our first meal of the day. It is important to create the rhythm of metabolism in your body so that it gives you the energy and the focus you need. Having regular meals is one of those simple rules that will just do wonders.
Leave at least 5 hrs between meals
During the five-hour break between meals, and especially at night, the body uses fat as an energy source. This is the most important fat-burning part of the process and also is when the body repairs itself and produces enzymes and hormones that protect us from inflammation and aging. This habit can help you deal with snacking or eating as an emotional response according to Dr. Priya Khorana, D.Ed — doctor of Nutrition Education.
No meal longer than 60 mins
Spend no more than an hour on your meal
This time gives plenty of time to enjoy the food slowly with a level of mindfulness that will give not only the body what it needs but also the mind. Eating slowly is also one of those pieces of advice that every single nutrition programme out there tells you to do. Well, it's true, eating slowly gives the body enough time to consume the food but also to give the right signals to your brain when you are filling full.
Always start with the protein
Starting your meal with a bite or two of protein helps the regulation of insulin. Digestion starts with the very first bite. Carbohydrates also trigger insulin production but the protein bite gives a signal to the body to avoid insulin spikes, cravings and storage of fat. Your personalised meal plan will contain a very clear section on proteins (fish, dairy products, poultry, cheese, pulses, eggs).
One type of protein per meal, three different proteins a day
It’s essential to obtain the amino acids necessary to repair and build your healthy body. Having different type of protein give a wide range of amino acids. Interesting fact: egg yolk has a biological value of 100 while milk has 91. If you end up enjoying a meal with milk and eggs, you will only benefit from the lower biological value of the milk converting the rest into waste. Your plan will be focusing on proteins with a biological value of over 70.
No eating after 9pm
During the night the body uses fat as an energy source to maintain the body functions. You will be losing weight while you sleep because you will be burning fat. When you sleep the body restores itself, it produces enzymes and hormones that deal with inflammation and aging.
Drink plenty of water
Rule of thumb is that you should drink 35 ml per kg of body weight. This will be calculated individually for you. The idea is to support the disposal of waste and toxins from the body. We will be encouraging your full metabolic regulation.
Eat 1 apple per day
“An apple a day, keeps the doctor away!” Apples have amazing properties. They have anti-inflammatory controls and help the body get rid of toxins. Research goes even further giving evidence that apple polyphenols (an anti-oxidant in apple peels) can have a big role in the treatment of people with disorders related to the bowel inflammation (i.e. ulcerative colitis, Crohn’s disease and colitis-associated colorectal cancer).
Your new eating habits made easy! Changing your life doesn’t have to be rocket science. Small changes and commitment to your health is all it would take to discover your true #healthyb self. To learn more about the programme and understand what benefits can have for you, book a 30 mins free consultation here. If not, wait for the next article in which the benefits of the programme will be front stage!