Resetting Your Metabolism Is 90% Diet
Cleaning up our eating habits is the first step when it comes to resetting our metabolism to make it easier to lose weight and improve health. But changing our eating habits and making healthier food choices aren't always easy, especially in today's world of fake news and trends like gummy vitamins and turmeric and powdered collagen for weight loss (even though our bodies can't digest them, or they lack sufficient amounts of the nutrients needed to work). Most create the exact problems they are supposed to correct, sabotaging our health habits in the process.
I’m going to help you avoid these obstacles. Since your diet is 90% of your weight loss success, the most important thing you can do to help yourself is make a few adjustments to your kitchen to set up your food environment for weight loss success. Studies prove that the odds of falling victim to ravings is contingent on what you have on hand in your kitchen, refrigerator, or staring you in the face at work. If you're ready to finally lose weight and keep it off, you need to do the following:
- Keep plenty of metabolic supportive foods on hand and move them front and center (get them in your face). Metabolically supportive means buy more of the foods that are on the metabolic boosting food list that support your goals, such as lean, clean keto proteins, lots of leafy greens, colorful (non-starchy) fibrous vegetables, and fiber-filled healthy snacks like low-glycemic fruit of LynFit Lean Bars.
- Remove the unsupportive foods and don't keep them around. Staying on track with your healthy habits is as easy as avoiding the not-so-healthy foods. The bottom line is you can't eat what you don't buy -- foods or beverages that don't support your goals, period. Throw them away, donate them, but whatever you do, don't test yourself; it's a slippery slope.
It sounds obvious, but if you look back over the reasons you gained in the first place it almost always goes back to you thinking you won't eat them, or the lies we all tell ourselves. No judgment: I’m human and I had to be brutally honest with myself in order for lasting and sustainable change to occur.
The Quick Keto Metabolic Reset approach makes it easy to stay on track with your eating, especially when combined with the success principles listed above. The next time hunger and cravings strike, and you're deciding what to eat, make sure all of your available options are goal supportive, and foods you enjoy. As your metabolism resets itself, your taste buds will too, and your metabolic rate will increase and stay that way for good.
Don't view this as restriction or deprivation; think makeover your kitchen, cabinets, and anywhere else you stash food instead. Here's how...
Step 1: Inspect Your Kitchen
Go through your kitchen thoroughly. This includes the refrigerator, cabinets, drawers, and pantry. Remove unsupportive foods, starting with foods that trigger you to overeat, aren't on the approved food list and especially the worst metabolic offenders that make their way into your house.
Here is a checklist to use while you're inspecting, so you're clear on exactly which foods should be removed, even though they may appear to be, or even say, they are healthy.
- Milk, nut milk, oat milk, creamer (non-dairy and dairy), cheese, yogurt,
- Bread, wraps, rolls, bagels, English muffins
- Grains, cereals, cereal bars, oatmeal, cookies, crackers, chips, pretzels
- Pasta, rice, couscous, and all starchy cooking grains
- Breakfast cereals, juice smoothies, green powders, waffles, pancakes, muffins
- Desserts and hand-to mouth-foods (anything in a big bag goes)
- Sugar, honey, agave, syrups (any and all coffee add-ins that aren’t calorie and sugar-free -- they fall under sweeteners)
- Saturated fats, fake butters, lard, bacon, pork, red meats, ground meats (all, unless 97% lean from turkey source), nuts, seeds, salad dressings, coconut oil, and any cooking oils other than polyunsaturated, cold-pressed oils
- All gummy vitamins and supplements, powdered collagen, greens, Macca powders, cleanse juices, premade bottled protein powders or bars, and any condiments not listed in the approved list. Most of these products contain undesirable ingredients that slow metabolism and can interfere with the reset and boosting process due to their effect on blood sugar levels and/or lack of absorption, blocking fat burning altogether.
- Alcohol, juices, sports drinks, pre-workout mix, energy powders, and seemingly healthy seltzers and beverages marketed toward health and wellness. This includes any and all teas not listed (including the superhero ingredient turmeric). Our bodies cannot digest or absorb these and you would need to consume 20 pounds or more to meet your body's demand. Also, certain teas like chamomile can impair thyroid function and slow metabolism.
- Supplements: Bag up and move any and all supplements you've been taking to another section that's out of the way, so you don't confuse the Quick Keto Metabolic Boosters from the non-boosters. Many of the most popular trendy supplements can contain some of the same ingredients that can overdose your system, which wouldn’t necessarily cause harm, but can actually increase your body's demands, leaving you depleted in the long run, which is what we are trying to correct. Many over-the-counter seemingly healthy nutritional supplements may contain ingredients that can build up or wreak havoc with blood sugar levels, which directly affects metabolic function, either slowing it or speeding it up.
- Medicine Cabinet: Over-the-counter pain relievers, acid blockers, and medications, unless prescribed by your doctor, should be moved out of sight and replaced with a natural approach instead. The objective is to clear out the bad guys and replace them with good ones instead to detoxify and cleanse the body and reset your metabolism, and restore liver function, health, and rebalance inflammation in the process.
If you're like me and have a hard time throwing things away, donate any unopened food items and toss the rest (the simple act of tossing stuff out is very cathartic and elicits positive changes, starting with a feeling of renewal). In today's world of supply chain shortages and rising costs, you may not be able to afford to replace your entire kitchen all at once. Or you may be living with people who aren't ready to improve their health or share your enthusiasm. You can find win-win solutions by prioritizing the good and making the not-so-healthy harder to find or reach.
Here's an exercise for you. Add up the costs of the unsupportive foods you remove or hide and calculate the cost of not eating healthy versus eating healthy. This number will shock you. You can buy yourself a new wardrobe to fit your new leaner body and still have money left over!
Step 2: Kitchen Makeover and Restock Time
Time to create a successful and more slimming environment! Consult with the Metabolic Quick Reset Shopping List and choose some food options you're used to making and enjoy eating. I also strongly encourage that you and your loved ones be open-minded begin trying new foods by tasting them (little bites) versus making them an entire meal. Trying new things is extremely healthy for mental health. It improves your brain health and boosts dopamine levels, while empowering you to keep trying new things in all areas of your life, starting with the issues that prevent you from reaching your goals.
I suggest starting with the following items, adjusted to suit your needs and tastes.
Make sure you have 2-4 clean lean protein sources on hand at all times that you can use to make simple delicious metabolic-friendly meals. Healthier examples would be chicken or turkey breast, egg whites, salmon, and white fish you like. Red meat is okay, but while resetting your metabolism and reaching your weight loss goals, limit to once per week, max. Pork, ground meats, sausages, hot dogs, and burgers are considered non-metabolic friendly foods. Ground turkey is okay as long as it's 97% lean.
And, if you're serious about losing weight, and you want the fastest, easiest path, you'll want to make sure you always have the best metabolic boosters on hand: LynFit Protein Powders and Lean Bars.
- Add some canned proteins to clean up your eating such as tuna, crab, salmon, anchovies, and sardines. They are great to have on hand in a pinch and can be washed to reduce sodium, if needed. Many are leaner and cleaner than the fresh seafood and fish you might buy.
- Load up and lean out on salad greens and fibrous vegetables. Leafy greens are affordable and easy to prepare, and even kids love them. You can turn into salsa, soups, or eat them raw. They are the most nutritious and best vegetable when it comes to resetting metabolic function and losing weight. Not to mention, almost everyone likes and will eat them every day. My top picks are spinach, lettuces, spring mix, baby and micro greens.
- Add some crunchy vegetables that you can eat raw. Buy some vegetables you can eat raw if you need something to chew on that has some crunch. Bell peppers, carrots, cucumbers, radishes, broccoli, and cauliflower are among the most popular. They are slightly higher in carbs, but you won’t gain weight munching on them.
- Vegetables you can cook such as zucchini, yellow squash (both great for making spiraled salads or soups or as pasta replacements), and cauliflower to rice or mash instead of potatoes or purée for a gourmet touch. Don't forget the peas! Both fresh and frozen are suggested. They are cost effective and easy to stockpile, preventing you from running out.
- Be sure to include miscellaneous metabolic reset vegetables such as Portobello mushrooms for healthier pizza-making and/or extra zucchini for spiralizing, cauliflower for ricing or making delicious mock mashed potatoes. And, don't forget the finger foods like carrots that can be turned into healthier air-fried fat-burning fries.
- Fiber-filled fresh or frozen berries, blueberries, raspberries, strawberries, blackberries, grapefruit, and green apples too for grab-and-go.
- Always have plenty of coffee and tea (stick to black or green tea). Buy organic whenever possible, making sure that creamers, MCTS oils, or any other ingredients aren't added to them. Many processed foods contain ingredients you would never assume were in there. Make sure you pick up some Stevia or Splenda to use in coffee, so you can enjoy it black without spiking blood sugar levels.
- Cleaner condiments. This section is, in my opinion, one of the most important and metabolic if you choose the right condiments and avoid the wrong ones.
We all need our food to taste good or we end up not feeling satisfied. Choose your condiments wisely. Try new vinegars, mustards, calorie-free seasonings, and be sure to buy back up, even if you don't think you'll use it. It will make transitioning from the not-so-healthy habits easier. It's also important to note that when you replace two meals with a Metabolic Boosting Complete Protein Shake instead you create a calorie budget that's better spent using this category (unless you like bland, steamed food).
Extra virgin olive oil (try infused oils that have lemon in them) or cold pressed oil blends like canola, flax, and chia. Avoid avocado oils as they spike blood sugar.
It’s always a good idea to have some low-calorie bottled salad dressings. Just make sure you read the labels and look for the lowest calories, fat, sugars, carbs, and also gluten and dairy-free.
Definitely make sure to have oils and sprays on hand. Use what works for you. My weight can fluctuate as much as five pounds when I run out or stop using spray oils and start pouring oil again.
My other favorite go-to that makes boring, bland food delicious again is salsa. Even though it's tomato-based, and tomatoes are fruits (which means higher sugar than vegetables), I have the calorie budget saved up, thanks to my two shake meal replacements. Salsa can make any salad, vegetable, or white fish delicious! Salsa is popular, clean way to make your food taste delicious in a pinch, as is organic mayo. Just use sparingly.
Parmesan cheese, grated cheese for a dash on your zoodles or your food needs a little pizazz, without all the calories.
Lisa Lynn, Clinical Metabolic Nutrition & Fitness Expert and Associate Chaplain. Best known for her 18+ years as Martha Stewart’s trainer, who was responsible for Martha’s over-50 amazing physical transformation that caught the attention of Dr. Oz, leading to her many appearances on the Dr. Oz Show. Lisa is not just another trainer; she herself lost 40 pounds and has kept it off, even with a sluggish thyroid and menopause.
- Lisa Lynn