The metabolic balance plan in four phases -Based on your goals, for weightloss or adjustment. Each phase is designed for your ultimate success. Professional guidance is there every step of the way. Food choices are discussed providing informative benefits and insights into the relationship of dietary choices and better health. This process will provide an education and an insight to your needs and focus your attention for cellular repair and regeneration. You will experience the power of natures cures with enjoyment and fun along the way
Breakfast is breakfast.
This is the most important rule. Breakfast may only be swapped with other breakfast options on your plan. For example, if you’re allowed to eat eggs according to the plan, but you have not been given breakfast options with eggs, you have to do without an egg at breakfast.
Eggs are suspected of increasing susceptibility to inflammation when they are eaten for breakfast, But when eaten later in the day, this susceptibility was not shown.
All other meals may be exchanged, provided the quantities are adjusted accordingly. At noon you should have 10g less protein than in the evening. This means that those who have 75g tofu on their plans for lunch, but prefer to eat it in the evening can eat 75+10 = 85g tofu. A meat portion of 130g, on the plan for the evening, would be reduced to 130–10 = 120g.
Eat only pure wholemeal rye bread without yeast!
Unfortunately, rye bread may contain up to 10% wheat without this having to be declared. Your bread should be 100% rye WITHOUT ANY OTHER FLOUR ADDITIVES!
Sourdough is made by the fermention of dough using a 'starter culture' that acts as a natural baking agent. Baking with sourdough requires skill, experience and time. This means that nowadays true sourdough, made in the time-honoured way, is hardly being produced at all. Much of the sourdough sold in supermarkets contains extra ingredients or additives.
If yeast is added, these processes are greatly accelerated, but to the detriment of the quality of the bread and its digestibility.
With wholemeal rye bread, your metabolism takes time to break down the glucose from starch. As a result, the impact on your blood sugar levels is less. This is because insulin levels rise slowly, unlike quick release carbohydrates, and so it doesn’t cause blood sugar levels to skyrocket only to drop sharply again and make you hungry. Quick release carbohydrates promote cravings and can prevent you from burning fat.
Wholemeal rye bread ‘fills you up’ better than other breads and it also contains more fibre.
If you have dried fruit on your plan, you can exchange it for fresh fruit in the ratio of 45g dried fruit to 120g fresh fruit. Vice-versa (substituting dried fruit for fresh fruit) is definitely not permitted. In general, eat only the fruit specified in your plan.
You can exchange AND mix salad and vegetables.
Vegetables that are not on the plan may not be eaten initially.
Products from soy groups 1 and 3 can be eaten on the same day, but not at the same meal, because they have a different amino acid ratio.
These are two separate protein groups. This means that on the same day you can have a meal with fish and a meal with seafood.
In phase I (preparation) and the following 14 days of the strict phase 2, adding oils is not permitted. After the 14 days, however, feel free!
Anyone who has never tried a range of oils before will now discover a new world. There is an incredible variety of types of oil, each with their own merits, offering unique flavours.
3 tablespoons per day should be the minimum. Experiment. Many of our clients consume more oil and feel the benefits.
Never heat cold-pressed oils. They will lose their taste and the quality of their ingredients. We recommend extra virgin coconut oil or ghee for heating at higher temperatures. They are very heat-resistant and are often used for frying.
If you’ve only used oil for salad dressings and frying up until now, a new world of taste awaits you. Many of our clients season with oil. Some people add a teaspoon of cold-pressed nut oil to their yoghurt in the morning. Others sprinkle a little chili oil over fresh fish. Just try them out and see what you like best.
Please make sure that the oil you use comes from a good organic source. Many harmful substances are fat-soluble, so they remain in the oil and are able to enter your body. This also applies to pollutants from plastic packaging.
Also make sure that your oil has not been chemically filtered.
Oil loses its quality and taste when exposed to light and air. For this reason, oil manufacturers make sure they use closed systems. This means if you buy an oil made by hand in a small ancient oil mill with open millstones during your holidays, you have not necessarily bought the best possible product.
On the other hand, even small dedicated oil farmers bring their harvest to highly-professional closed presses and produce an oil of excellent quality. The size of the manufacturer does not in itself allow conclusions to be drawn about the quality of its products.
Also pay attention to the packaging of your oil. Light and air should not be able to enter the container.
Omega 3 and Omega 6 fatty acids have vital functions in many metabolic processes – and these functions influence each other. Omega 3 and Omega 6 fatty acids are the basis for the formation of hormones, which in turn are indispensable for metabolic processes, e.g. blood clotting, inflammatory processes and cell renewal. A deficiency in Omega-3 and Omega-6 fatty acids leads to growth disorders, skin changes and susceptibility to infections.
However, the body cannot produce them itself, so they have to be supplied from our diet.
Omega-3 fatty acids (EPA and DHA) are found abundantly in fatty sea fish such as tuna, mackerel, salmon or herring. Those who do not like to eat fish have vegetable alternatives such as linseed oil, hemp oil, walnut oil or rapeseed oil. Linseed oil, with an alpha-linolenic acid content of 50%, is one of the richest sources of this important fatty acid.
Among others, Omega-6 fatty acids include linoleic acid and arachidonic acid. Linoleic acids mainly include sunflower oil, thistle oil, maize germ oil and wheat germ oil, but there are many more.
Herbs and spices add taste and benefits -
Lemons may only be used if they are on your fruit list, but grated lemon rind can be used in small quantities. Please ensure that you use unwaxed lemons!
Coffee is optional and is ultimately up to you. You may decide to give it up altogether during this time.
But if you do like coffee, drink ONLY AT MEALTIMES or within 1 hour. No coffee is permitted between meals.
Coffee does not count as fluid intake, you still need to drink the required amount of water.
And please ... don’t add milk or sugar to your coffee!
At the start, you may not take to black coffee, but once you get used to it, the sweetness of a latte or cappacino later on may surprise you!