Calorie Shift Diet Sample Meal Plan
A calorie shifting meal plan sounds like a complicated way to eat, but in this article I’ll 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 1,000 calories one day followed by 1,400 calories the next, then back to 1,100 calories, then back up to 1,600 calories.
This would be a very broad example of calorie shifting. What happens when you switch calories is that your body’s metabolism is forced to work harder than usual because it has no idea how fast to burn calories, so it essentially speeds up. A good analogy for this would be building muscle. When you lift weights, you need to lift weights that are more or different than what you previously lifted. If not, there is no reason for your muscle to grow. To make the muscle grow, you give it a constant stimulus and keep it off balance, so to speak. This is the same way or calorie shifting works. If done right, it can kick your metabolism into overdrive 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’ll know what this feels like, but only eat to 80% 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 1/4 lb. roast beef 1 can tuna mixed with a little mayonnaise steamed broccoli/zucchini/squash 1 can diet rootbeer
5:30 pm lemon pepper parsley roasted orange roughy steak 1/4 cup unsalted walnuts
8:30 pm 10 small shrimp with lime and cocktail sauce 4 slices English cheddar cheese 1/4 cup pinto beans
Day 2:
10 a.m. Roast Beef Sandwich: 2 slices oatmeal bread, sliced homemade roast beef (up to 3 oz.), tomatoes, iceburg lettuce, sweet white onions, 1 tablespoon low-fat mayonnaise, diet root beer any time of day except in the evening. .
For the rest of your meals at 1:30, 5:30 and 8:30 you will only eat fruit. You can eat as much as you want, but ONLY eat until you’re not hungry, not until you’re full! This is very important. He will need to eat more slowly so that his body has time to tell him when he 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 in your next 3 meals.
This may seem strange, but it is part of the CALORIES SHIFT program. This is based on an established and highly effective diet technique that has been proven to work. I hope you will read my explanation above to learn more.
Day 3
10 a.m. 6 strips of smoked bacon (grilled chips) 2 egg omelet with garlic and skim milk
13:00 The “Large” Salad – Iceburg Lettuce, Mixed Greens, Roma Tomato, Sliced Sweet Onion, Sliced Red Pepper, Sliced Zucchini, Diced Grilled Ham, 1 oz Boneless Skinless Chicken Breast, Lite Vinaigrette.
five pm One can diet Rootbeer 6 oz. can albacore tuna 2 tbsp. mayonnaise 3 medium slices of roast beef
8:30 A few slices of pastrami with hard-boiled egg