164 Foods To Increase Your Metabolism By Shane T. Doll CPT, CSCS This document is 2009 Shaping Concepts, LLC.

All Rights Reserved. Publisher: Shaping Concepts, LLC 1009 Anna Knapp Blvd Suite 101 Mt. Pleasant, SC 29464 Phone: 843-971-8665 Disclaimer: The information contained in this e-book should not be viewed as an individual prescription for dietary intake and is for educational purposes only.

Discover Secrets Of Which Foods To Eat For Increasing Your Metabolism and Maximizing Fat Loss
Fat Loss Expert Reveals Specific Food Combinations That Rev Up Your Metabolism And Increase Energy Levels

Dear Friend, Are you confused with what foods you should buy when grocery store shopping? Do you find it difficult to lose weight and suffer from a lack of energy through the day? Are you tired of starving yourself but never seeing the scale go down?

If you answered YES! to any of these questions this report will help you begin the process of transforming your body and your life! Hi, my name is Shane Doll, Im a certified personal trainer, fat loss expert and founder of Shaping Concepts Personal Training Studios. Im about to share with you specific nutrition strategies I use to help our clients achieve amazing body transformations.

Imagine never having to go hungry again while still losing weight. No more frustration from not seeing results or confusion about what foods to eat
I wrote this report because people tell me all the time theyre simply confused with what foods to eat when trying to lose weight. One report says carbs are ok and the next one says theyre bad. What are you supposed to believe? Ill help simplify things for you and give you some specific tips on making better selections. Heres one of the best-kept secrets in weight loss.

You absolutely must provide your body with the right hormonal signals in order to release stored fat

That happens when you eat the right foods. All the exercise in the world wont make a difference unless your body is aligned hormonally to release the stored fat. That makes the nutrition part of the weight loss equation REALLY important. Youre going to finally lose that unwanted body fat for good and have the lean, toned body youve always wanted without ever dieting again! You know that dieting doesnt work but its hard to grasp that you may need to eat MORE in order to lose weight. This goes contrary to what were taught to believe. What do most people do when their weight loss comes to a halt?

The traditional response is to eat less and skip meals, which only slows down your metabolism in the process. You get caught up in a vicious cycle that makes it harder and harder to lose weight and easier and easier to gain it. Well thats all about to change because youre going to learn the truth about how to eat for maximum fat loss. Keep an open mind when you read this report and be willing to accept the fact that you may need to do things differently. While youre not going to find the magical solution for weight loss in this report, you will find detailed information about how to eat for re-setting your bodys hormonal triggers for fat release. When combined with the right exercise program youll have a blueprint for success that has worked for countless individuals.

Most Effective Strategies For Getting Your Body To Burn Fat Instead Of Storing It
Skip the grains and legumes in order to improve insulin sensitivity and digestive system function. All grains and legumes, even the so called healthy whole grains contain substances (like phytates and lectins) that irritate your digestive tract lining which can lead to inflammation, poor assimilation of nutrients, and toxins leaking into the bloodstream. Increase fruits and vegetables which contain valuable fiber along with phytonutrients and antioxidants that are essential for protecting and maintaining thousands of functions at a cellular level including fat burning. Avoid the whites including pasta, white bread, white rice, cakes, cookies and basically any food that is lacking color. Increase the colors by eating more fruits and vegetables with a wide variety of colors. The more color in your diet the better.

Avoid foods which contain enriched, high fructose corn syrup or hydrogenated in their ingredient lists. These three words are a main culprit with todays obesity epidemic. Stay away from foods that contain these ingredients as much as you can. Avoid fried foods by choosing baked, grilled, broiled, seared, sauted or other more healthy options. This is an absolute must if youre serious about losing weight. Take Fish Oil to increase the amount of healthy omega 3 fats in your diet. Taking just 1-2 capsules per day wont do much though and either will that little amount in your multi-vitamin. To really see the benefits you must take much higher dosages. Here are my recommendations: Overweight individuals with insulin resistance and high risk factors for type II diabetes and cardiovascular heart disease: 1 gram per 10 lbs of lean body mass. Healthy adults at or close to their desired bodyweight: .5 grams per 10 lbs of lean body mass. Minimize dairy products for best results. Yes theyre high in calcium but so are leafy green vegetables which will help you lean out much better. Bottom line is milk is for growth, thats why we drink it as babies. Skip it unless youre trying to gain weight. Increase water intake while minimizing or eliminating sodas, sweet tea, Gatorade, fruit juices and alcoholic beverages. Multiply your weight by .55 to determine the desired number of ounces of water per day to drink. Consume more protein: to help support lean muscle, raise your metabolism, and release powerful appetite control hormones like Peptide YY. Without question the most effective thing you can do from a fat loss standpoint is to significantly increase protein while simultaneously decreasing starch grains and sugars.

Food Combinations To Get You In The Fat Loss Zone. Breakfast Examples
1. cup oatmeal, 2 eggs scrambled, poached, hard boiled (prepared to your preference)

290 calories, 26 g carbohydrates, 4 g fiber, 10 g fat, 17 g protein

2. 1 apple (or other fruit) with 2 whole eggs, 1 egg white (scrambled)

266 calories, 23 g carbohydrates, 4 g fiber, 10 g fat, 16 g protein

3. cup oatmeal, 1 scoop whey protein, handful almonds (approx. 8)

290 calories, 26 g carbohydrates, 5 g fiber, 8 g fat, 20 g protein

4. 1 cup low-fat cottage cheese, 1 cup blueberries, 1 tbsp flaxseed oil.

358 calories, 32 g carbohydrates, 9 g fiber, 14 g fat, 27 g protein

5. 2 egg vegetable omelet, 1 cup fruit

300 calories, 28 g carbohydrates, 5 g fiber, 10g fat, 14 g protein

6. Protein fruit smoothie- 1 cup frozen berries, 3 tbsp Dannon All Natural Yogurt, 1 tbsp flaxseed oil, 1 scoop whey protein powder, water.

338 calories, 28 g carbohydrates, 4 g fiber, 12g fat, 30 g protein

7. Advocare Meal Replacement Shake w/ water

220 calories, 24 g carbohydrates, 5 g fiber, 3 g fat, 24 g protein

8. Advocare Fruit & Fiber Bar, 1 hard boiled egg

210 calories, 19 g carbohydrates, 5 g fiber, 8 g fat, 15 g protein

NOTE

The above examples are for educational purposes only and are not intended for individual dietary prescription. Each person will vary on their caloric requirements. Simply build your meal plans around you specific caloric requirements while using supportive nutrition principles.
Breakfast Proteins:

Protein Choices
Egg Egg whites Egg Beaters Cottage cheese Dannon All Natural Plain Yogurt Oikos Greek Yogurt Whey protein powder Advocare Shake

Serving Size
1 whole 1 egg white cup 1 cup 8 oz cup 1 scoop 1 packet

Protein (grams)
7 grams 4 grams 12 grams 25 grams 10 grams 12 grams 25 grams 25 grams

Breakfast Carbs:

Fruits
Cherries Plums Grapefruit Strawberries Blackberries Raspberries Blueberries Pears Peaches Apples Oranges Prunes Banana

Serving Size
1 cup (1) medium (1) whole (1) cup (1) cup (1) cup (1) cup (1) medium (1) medium (1) medium (1) medium (1) prune (1) medium

Carbs (grams)
23 grams 10 grams 15 grams 20 grams 14 grams 14 grams 19 grams 25 grams 16 grams 22 grams 20 grams 6 grams 27 grams

Starchy Carbs*
Oatmeal

Serving Size
1/2 cup (1 cup cooked)

Carbs (grams)
25 grams

Note: optimal choices for carbohydrates at breakfast should come from fruits.

Snack Examples
1. Advocare Meal Replacement Shake

220 calories, 24 g carbohydrates, 5 g fiber, 3 g fat, 24 g protein

2. 1 can tuna fish (in water), 1 medium apple, handful of almonds (approx. 8-10)

322 calories, 25 g carbohydrates, 7 g fiber, 9 g fat, 16 g protein

3. 2 hard boiled eggs, 1 medium apple

232 calories, 19 g carbohydrates, 4 g fiber, 10 g fat, 14 g protein

4. 1 Dannon Light n Fit yogurt, handful of almonds (approx. 8-10)

140 calories, 16 g carbohydrates, 4 g fiber, 15 g fat, 9 g protein

5. Advocare Fruit & Fiber Bar, 1 hard boiled egg

210 calories, 19 g carbohydrates, 5 g fiber, 8 g sugar, 8 g fat, 15 g protein

6.

4 ounces of Turkey Breast Deli Meat, 1 orange

170 calories, 12 g carbohydrates, 3 g fiber, 2 g fat, 19 g protein

NOTE

The above examples are for educational purposes only and are not intended for individual dietary prescription. Each person will vary on their caloric requirements. Simply build your meal plans around you specific caloric requirements while using supportive nutrition principles.

Additional Snack Examples

Hard boiled egg with orange slices Yogurt with handful of almonds Mozzarella cheese sticks with apple slices Can of tuna with orange slices Deli style turkey slices with baby carrots Celery sticks with handful of olives Hummus with tomato and feta cheese Cottage cheese with berries Beef jerky with apple slices Celery sticks with cream cheese or almond butter Trail mix with almonds, sunflower seeds, raisins, and other nuts/seeds of choice

Snack Choices- Rating

Poor snacks- include ANY processed-refined foods. Crackers, Chips, Bars, Pretzels, Bagels, Muffins, (anything processed or refined) Good snacks- include ANY whole, natural foods, like the examples shown below Any whole, natural food, eaten by itself. Better snacks- include ANY combination of natural fats and fibrous carbohydrates 1 tbsp peanut or almond butter- or whole apple 2 slices of cheese- or whole apple

 cup almonds- or whole orange cup nuts- cup blueberries cup trail mix (nuts, seeds, raisins) Optimal snacks- include a protein and or protein/fat with fibrous carbohydrate

combination.
Meal Replacement Shakes (Advocare, Ultramet, etc) Hard boiled egg or whole apple 1 cup cottage cheese- cup to 1 cup blueberries Tuna fish (1 can) or whole orange 4 slices deli turkey breast- cup to 1 cup strawberries 1-2 ounces of non-processed beef jerky- cup berries Protein smoothie (whey protein powder, water, yogurt, -1 cup berries, mix in blender) Protein/Fats Hard Boiled Eggs Almonds Almond Butter Walnuts Pecans Sunflower Seeds Trail mix (nuts, seeds, raisins) Tuna Fish Cottage Cheese Trans-Fat Free Peanut Butter Cheese Deli Turkey/Chicken Breast Olives Whey Protein Powder Meal Replacement Protein Shakes Beef Jerky Carbohydrates Apple Orange Pear Pineapple Banana Blueberries Strawberries Raspberries Blackberries Peach Kiwi Fruit Nectarine Cherries Yogurt Raw Vegetables

* Serving sizes are for example only. Caloric requirements will vary from individual to individual.

Lunch Examples
1. 6 turkey breast deli sandwich, fresh fruit and/or raw vegetables or garden salad 2. Chicken Cobb salad with 4-6 ounces of grilled chicken breast, mixed greens, hard boiled egg, vegetables and 1-2 tbsp of salad dressing 3. Chef salad with 4-6 ounces of turkey breast, low fat cheese, mixed greens, vegetables and 1-2 tbsp of salad dressing

4. Waldorf salad with 4-6 ounces of grilled chicken breast, mixed greens, apple slices, vegetables and 1-2 tbsp of raspberry vinaigrette salad dressing 5. Grilled lean beef or turkey breast burger with soup and/or garden salad 6. Tuna fish sandwich with fresh fruit cup and/or garden salad 7. Grilled fish with steamed vegetables and/or garden salad 8. Balsamic grilled chicken breast sandwich with fresh fruit and/or salad 9. Baked fish with wild rice and fruit cup or side garden salad 10. Baked chicken with sweet potato and garden salad Dinner Examples 1. Grilled or baked chicken breast with vegetables of choice and tossed garden salad

2. Grilled, baked or seared fish with vegetable of choice and tossed garden salad

3. Grilled steak (flank, filets, tenderloin) with vegetables of choice and tossed salad

4. Grilled shrimp or chicken kabobs with vegetables and tossed salad

5. Salad with turkey breast, tuna fish, grilled chicken, shrimp or other lean protein with vegetables of choice and 1-2 tbsp of salad dressing

NOTE

Although the above meal planning examples do not contain starch carbohydrates, you can add (1) serving size of starches to your meals when not in a low-carb dieting phase. The above examples are for educational purposes only and are not intended for individual dietary prescription. Each person will vary on their caloric requirements. Simply build your meal plans around you specific caloric requirements while using the supportive nutrition principles.

164 Best Foods To Increase Your Metabolism

Apples Blackberries Cherries Kiwi fruit Prunes Pineapples Honeydew Plums Figs Clementine Artichokes Broccoli Cauliflower Green Beans Onion Radishes Spinach Sweet Potatoes Asparagus Yams Mushrooms Black Eyed Peas Apricots Blueberries Grapefruit Oranges Raspberries Pomegranates Watermelon Passion Fruit Raisins Lemon Avocado Brussels Sprouts Carrots Green Bell Pepper Sweet Peas Romaine Lettuce Squash Turnips Okra Zucchini Rhubarb Winter Squash Bananas Cantaloupe Grapes Papayas Strawberries Tangerines Pears Nectarines Dates Lime Beets Cabbage Celery Collard Greens Red Bell Pepper Egg Plant Tomatoes Watercress Parsnips Kelp Turnip Greens Mustard Greens

Sesame Seeds Brazil Nuts Pistachios Olive Oil Almond Butter Fish Oil Shrimp Salmon Grouper Swordfish Sea Bass Sardines Cod Herring Anchovies Lean Ground Beef Top Round Roast Filet Mignon Bottom Round Roast Shoulder Pot Roast Turkey Breast Turkey Dark Meat Deli Turkey Breast Lamb roast

Sunflower Seeds Hazelnuts Flaxseeds Virgin Coconut Oil Smart Balance Krill Oil Mussels Mackerel Flounder Scallops Mahi-Mahi Trout Atlantic Sole King Crab Striped bass Chuck Eye Roast Pot Roast Tip Steak Tenderloin Steak Rump Roast Chicken Breast Turkey Leg Deli Chicken Breast Lamb chop

Almonds Pecans Walnuts Flaxseed Oil Sesame Oil Olives Oysters Tuna Snapper Tilapia Haddock Halibut Orange Roughy Scallops Sturgeon Round Steak Flank Steak Eye Round Roast Sirloin Steak Top Loin Steak Chicken Dark Meat Chicken Leg Lean Ground Turkey Pork tenderloin

Venison Pheasant Egg Whites Tofu Sauerkraut Horseradish Parsley Green Tea Coffee

Bison Quail Eggs jalepeno pepper Garlic Salsa Cinnamon Organic Dark Chocolate Cayenne/Chili Pepper

Grouse Chukar Egg Beaters Hummus Ginger Mustard Tuna Fish Black Tea

About The Author Shane Doll, CPT, CSCS

Shane Doll is a certified personal trainer, fat loss expert, author, and founder of Shaping Concepts Fitness Training Studios. Shane specializes in helping people achieve body transformations with his unique fitness training and nutrition programs. He received his Bachelor Degree at Bowling Green State University where he also played NCAA Division I collegiate football. Shane has been certified as a personal trainer and strength and conditioning specialist with the nationally accredited National Strength and Conditioning Association (NSCA). He also received a Biomechanics of Exercise certification from the Cooper Institute in Dallas, Texas.

Shane founded Shaping Concepts in 2004 and his since grown the business by successfully owning and operating four personal training studios that have served over 1000 clients. Shane's accomplishments have been recognized by fitness industry publications like Personal Fitness Professional that has a nationwide circulation. Shane is a sought after fitness consultant and has over 15 years experience in research and instruction of effective fat loss and fitness training strategies.

He is available for thoughtful and candid interviews on health, fitness, and fat loss topics. For more information go to www.shapingconcepts.com