Metabolic Cooking - Fat Loss Cookbook
This cookbook reveals the many secrets to a leaner, healthier and fitter body every time you fire up your heat, make a batch of chili or roast vegetables, fry some eggs or chop onions. You'll need just as much energy if you want to get rid of all those extra pounds - but you don't have to spend hours in the kitchen to get there. The book is packed with tips for making simple food swaps, meal planning and healthy eating plans. It teaches how to cut calories in low-fat foods, prepare meals and menus that are tasty for most people, and how to keep stress at bay while still enjoying delicious meals for the family, including a free recipe for "Breakfast Meatballs." And, even if you're running out of ideas of what to bake, this cooking guide has everything you need to know to save money, stay on track, and get into shape! (ISBN 0-521-86334-4)
"In the past, these 'diet' books focused on calorie counting and not the actual nutritional content of foods. But none of them really went far enough for recipes that were based on real-life weight loss results. That's why Metabolic Cooking is so relevant today," said Rachel Morgan, CEO of Longevity Marketing Strategies. "It's easy to read and provides helpful information about fat loss, ingredients, cooking and more all from one place. Each chapter includes an important take away." Read the preview chapter here.
The first three chapters of Metabolic Cooking focus squarely on burning calories in low-fat foods. They show readers how calorie counting works when it comes to getting rid of excess fat. In essence, they provide "low-fat" alternatives to popular snacks and sweeteners like soda and soy that can contribute to weight gain. By adding few or no calories and using only the minimum recommended amount of saturated fat, for example, you'll be able to lose a ton of weight without sacrificing taste and texture. Along with being easy to follow, each recipe in the first 3 chapters is "tasty," according to Morgan, who was inspired by her own quest for losing fat, but without the hassle. A big part of doing it the hard way? Not only does she have a culinary background, but also looks at other types of desserts (including my favorite, chocolate sugar cookies) and finds a few new ways to satisfy cravings for sugary treats. There's everything from peanut butter cups to eggless oatmeal to whole-wheat cookies to green smoothies… it's all ready and go! click here (ISBN 0-521-86334-4)
In the second half of the cookbook, Metabolic Cooking covers the nuts and bolts of nutrition research, particularly, what different levels of the nutrient B-complex can do to burn fat and help you reach your goal. Here, Morgan says that research has shown that your brain needs more than 90% of its daily intake of protein to function properly. Plus, protein helps fuel muscle growth and repair and also plays a role in metabolism, the process by which fat is broken down in fat cells and turned into usable energy. Even a small dose of vitamin D has been found to increase metabolism. What research tells us is that we should eat plenty of seafood and salmon. Why? Because the two things contain B-complex – the mineral that gets most of the credit for activating fat (plus other nutrients such as calcium, phosphorus, potassium and vitamin D) - so that muscle burns off fatty acids faster and requires less oxygen. Add salmon and salmon oil to pasta sauce and mash vegetables with chicken noodle broth and you've got yourself a diet full of B-complex: a superfood that will not only protect against osteoporosis but may also boost metabolic rate. As for the B-complexs themselves? Salmon is high in protein, calcium and other key nutrients. Other fish rich in B-complex include tuna, mackerel, and halibut. Just remember to add 1/3 cup of salt to all your dishes. click here (ISBN 0-521-86334-5)
The third chapter is called "Healthy Eating." It gives a straightforward look at what should be considered a balanced breakfast that includes a serving of fresh produce, protein, a high fiber yogurt and an egg. For example, if you made an avocado toast with blueberries and spinach for your morning shake, then skip the egg and opt instead for a banana smoothie for lunch. Keep things short and sweet throughout the day. Make sure you're sticking to the 80/20 rule: 80% of your plate should consist of veggies and 20% of it should be fruits and nuts. If you eat lots of processed meats, like the ones I'm used to like, make an effort to replace them with homemade alternatives. You'll find dozens of options. If you already have eggs and cheese at home for breakfast, you'll probably want to switch to a fruit-based alternative. These options include applesauce and peanut butter cups. One last word about dairy: Try making curdled milk with coconut cream instead of milk made with cow's milk – it's healthier, tastes better, and you'll also see significant weight loss within days. No matter what kind of protein powder that you use - try to find something similar to the right mix of protein powders - there are so many to choose from! click here (ISBN 0-521-86334-7)
In the fourth chapter, you'll learn about how to plan out meals and menus so that you're not constantly hungry and overstocked on snack foods. How many times have we heard someone say their "I feel great after a good dinner"? While a lot of the time this isn't necessarily true, there may be a little truth to that line. Having a proper menu helps control hunger and prevent the urge to snack later. Once you set the table, keep it simple. Don't add too many colors and spices to your menu. A large platter of fried chicken and salad would be a disaster for any busy person. Choose mostly vegetables and fill a pie with baked beans instead. When you're hungry between meals for a bit, check out some quick recipes. Use frozen vegetables if they aren't available in the grocery store. Or, always carry some canned goods with you in the car for all of your meals so that you can pop something else in. The point: Eat healthy and plan your weekly meals ahead so that you're ready to start the week. At least once a week, plan out meals and recipes and stick to them for the rest of the week. The takeaway? We can take advantage of leftovers and have a nutritious dinner without having to make another pot of soup. click here (ISBN 0-521-86334-8)
The five main categories that Metabolic Cooking lays out in detail are fat loss and calorie tracking, weight training, sleep and mental health and how to manage stress. Most importantly, these topics address lifestyle tips that work for everyone. From helping you achieve your personal goals to finding a system for dealing with stressful situations, to staying physically active and feeling happy after a long day of work. To top it all off, this cookbook is perfect for anyone looking to lose a bunch of extra pounds or maintain a lean and confident figure.
Here's a sample recipe with both low-fat dishes (on the left) and recipes with "low-fat" substitutions (on the right). Enjoy! click here (ISBN 00-521-86334-4)
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