Sample Calorie Shift Diet Meal Plan
A calorie shifting meal plan sounds like a complicated way to eat, but in this article I will break down what calorie shifting is, how and why it works, and provide a sample calorie shifting meal plan. Calorie shifting is a simple process where you change and alternate your calorie intake by eating different foods in very specific combinations. An example would be eating 1000 calories one day followed by 1400 calories the next day and then back down to 1,100 calories and then back up to 1600 calories.
This would be a very broad example of calorie shifting. What happens when you change calories is that your body’s metabolism is forced to work harder than usual because you have no idea how fast to burn calories, so it essentially speeds up. A good analogy for this would be muscle building. When you lift weights, you have to lift weights that are greater than or different from what you used to lift. If not, there is no reason for your muscle to grow. In order for the muscles to grow, you give it a constant stimulus and keep it off balance, so to speak. This is how the calorie shifting works. Done right, it can speed up your metabolism and cause you to burn more calories and fat than normal.
Some rules to follow when following a calorie-shifting meal plan:
- 80% rule: DO NOT eat until you are full. Over time, you will know how you feel, but only eat up to 80% of your capacity.
- Eat 4-5 meals: Instead of 3 larger meals, eat 5-6 smaller meals
- Water: Drink LOTS of water. Aim for half your body weight in ounces.
Sample meal plan:
Day 1:
10 a. M. 1 apple, sliced 1/2 cup unsalted roasted cashews 1/2 cup fat-free cottage cheese
1:30 in the afternoon 1 / 4lb roast beef 1 can of tuna mixed with a little mayonnaise Steamed broccoli / zucchini / squash 1 can of diet root beer
5:30 pm grilled orange roughy steak with lemon, pepper and parsley 1/4 cup unsalted walnuts
8:30 pm 10 small shrimp with lemon and cocktail sauce 4 slices English cheddar cheese 1/4 cup pinto beans
Day 2:
10 a. M. Roast Beef Sandwich: 2 slices of oatmeal bread, homemade roast beef (up to 3 oz), tomatoes, iceburg lettuce, sweet white onions, 1 tablespoon low-fat mayonnaise, a diet root beer anytime of the day except for the night .
For the rest of your meals at 1:30, 5:30 and 8:30, you will only eat fruit. You can eat all you want, but ONLY eat until you are not hungry, not until you are full! This is very important. You will need to eat more slowly so that your body has time to tell you when it is full.
It is allowed to eat pears, apples, strawberries, oranges and plums.
You can eat just 1 fruit or you can combine them all. But be sure to mix them up. Don’t eat just 1 of them for your next 3 meals.
This may seem strange but it is part of the CALORIE SHIFT program. This is based on an established and highly effective diet technique that has been shown to work. Hope you read my explanation above to learn more.
Day 3
10 a. M. 6 strips of smoked bacon (grilled croquettes) 2 omelet with garlic and skim milk
13:00 h The “Big” Salad: Iceburg Lettuce, Mixed Lettuce, Roma Tomato, Sliced Sweet Onion, Sliced Red Bell Pepper, Sliced Zucchini, Diced Roast Ham, 1 Ounce Boneless Skinless Chicken Breast, Light Vinaigrette.
17:00 h One can diet Rootbeer 6 oz. Can of 2 Tbsp Ahi Tuna. mayonnaise 3 medium roast beef slices
8:30 A sliced hard-boiled egg of pastrami