Table of contents:
- 7-day diet to boost metabolism: food is at the heart of everything
- 7 Day Metabolic Boost Diet: Breakfasts
- 7 breakfast recipes to reactivate your metabolism
- The dinners to prefer for a guaranteed metabolic boost
Video: 7-day Metabolic Boost Diet: Get Your Body Back On Track
Have you decided to detoxify your body of all the deposits that weigh down your metabolism? This is perfect because our editorial staff is showing you a perfect 7-day diet to get your body back on track, without cravings and without difficulty.
7-day diet to boost metabolism: food is at the heart of everything
Today, there are several diets based on the concept of detox, but these often have no scientific evidence to support them. And the effects that we see are, generally, a feeling of hunger and fatigue. The scientific truth is that our bodies have natural detoxification abilities that work great when our diets are rich in whole foods, including whole grains, fruits, vegetables, lean protein, and healthy fats. The main thing is therefore to eat real food. If the thought of eating whole foods for a period of a year sounds too appealing to you, we offer you a 7 Day Diet to kick start your metabolism and refresh your body.
Some key concepts
1. Stay hydrated: Drink at least 2 liters of water per day. Drinking water helps flush toxins and sodium that builds up in the body and causes bloating. Additionally, thirst can sometimes feel like hunger, so be sure to drink water before and after meals.
Tip: One Starbucks sugar-free Venti green tea counts as 3 glasses of water.
2. Eliminate Sugar and Alcohol: During these 7 days of detox, challenge yourself to stay away from sugar and alcohol. Instead, dare to focus on whole foods. Once you let go of those empty calories, you will notice a huge change in the way you feel.
3. Protein and Fiber: Your mantra for the next seven days (and ideally forever) is “protein and fiber”. Add protein and fiber to every meal and snack to keep your blood sugar stable and your appetite satiated. Fiber comes from fruits, vegetables and whole grains. Protein, on the other hand, is found in lean meats, legumes, low-fat dairy products, and nuts.
4. Vegetables in unlimited quantities. During the 7 days of detox, be sure to eat plenty of vegetables rich in fiber and water (spinach, butternut squash, asparagus, artichokes and cucumbers among others). These vegetables support the health of the liver, kidneys, and gastrointestinal tract - your body's natural detox systems.
5. Fat doesn't make you fat: this long-held idea needs to be swept from our heads. Eating healthy fats, in moderation, helps you lose weight and has many health benefits: protecting the heart and memory, maintaining bone health, etc.
6. Low in sodium: Stay away from prepackaged foods and soups that add sodium to your diet. Reducing sodium will allow the body to get rid of excess water and reduce bloating.
Here are 7 breakfast, lunch, dinner and snack recipes to get you started on the 7 Day Metabolic Boost Diet.
7 Day Metabolic Boost Diet: Breakfasts
Pumpkin parfait / 253 calories
• 1 cup of Greek yogurt
• ½ cup of pumpkin puree
• ½ banana
• 1 tsp. tablespoons of flax seeds
Egg white omelet / 229 calories
• 1 whole egg
• ½ cup liquid egg whites
• ½ cup chopped onion, tomato and spinach mixture
Cook everything in 1 tbsp. tablespoons of olive oil. Add herbs and spices (parsley, dill, cilantro, cayenne pepper or paprika). Serve with ½ grapefruit.
Avocado toast with egg / 250 calories
• 1 slice of whole blue toast
• ¼ mashed avocado (to spread the toast)
• 1 hard-boiled egg (to place on the toast)
Discover more avocado toast recipes by following the link provided!
Mediterranean breakfast / 270 calories
• 1 hard-boiled or poached egg
• ¼ avocado
• Diced cucumber and tomato salad + parsley
• 1 cup red berries
Crackers topped with cheese and turkey slices / 260 calories
• 85 g sliced turkey breast
• 2 portions of cheese spread (La Vache qui rit)
• Diced cucumber + spinach + fresh dill on 2 whole grain crackers
• ½ cup of oatmeal cooked in unsweetened almond milk or in skimmed milk
• ½ cup of red berries
• 4 nuts
* 300 calories with almond milk; 350 calories with skimmed milk
2 ingredient pancakes / 300 calories
• 1 egg
• 1 banana, crushed and cooked in a lightly oiled pan
Add your favorite spices and top with ¼ cup Greek yogurt, cinnamon and 2 Tbsp. tablespoons of flaked almonds.
7 breakfast recipes to reactivate your metabolism
Green velouté + half sweet potato and turkey breast sandwich / 365 calories
For the sandwich: 1 slice of whole wheat bread + 85 g of turkey breast + ½ sweet potato (heat in the microwave for 7 minutes)
For the soup:
• 2 cups of spinach
• 1 avocado
• ½ cup of English cucumber
• 1 green onion
• 1 cup of minced red pepper
• ¼ cup of vegetable broth
• 1 clove of garlic
• 1 tsp. soy sauce
• 1 tbsp. of lemon juice
• 1 pinch of chili powder
• Freshly ground pepper
Put all the ingredients in the blender bowl and mix until smooth.
Butternut squash soup + turkey breast and asparagus / 400 calories
• 140 g roasted turkey breast, skinless
• ½ cup roasted asparagus
Spinach and artichoke pasta + vegetables / 388 calories, 6 servings
1. Boil 450g whole wheat pasta in a saucepan.
2. In a casserole dish, heat 2 Tbsp. tablespoons olive oil, 1 large chopped shallot, 4 finely chopped garlic cloves and 1 bag (280 g) frozen artichoke hearts, thawed and halved. Add 1 cup of fresh spinach and ½ cup of dry white wine.
3. Pour the mixture over the drained pasta and serve immediately.
Seared chicken with avocado and cucumber salad / 400 calories
Season and grill 1 chicken breast (skinless) in 2 tbsp. tablespoons of olive oil. Serve with ½ diced avocado, ½ diced cucumber, fresh cilantro and lime juice.
Spaghetti squash with chicken, mushrooms and spinach / 296 calories
• Cut the squash in half lengthwise, remove the seeds and place the flesh in a saucepan. Bake at 200 ° C for 4 minutes or until tender.
• Scrape the squash with a fork and transfer it to a bowl.
• In a skillet, sauté the chicken breast and cubed mushrooms until the chicken is golden brown and the mushrooms are tender.
• Wilt the spinach in a steamer, then put it in the pan with the chicken and mushrooms for a few minutes.
• Pour the spaghetti squash over it and serve.
Chicken breasts stuffed with artichokes and almonds + sweet potato fries / 296 calories
In a small bowl, combine the artichokes, spinach, almonds, Parmesan, orange zest and ¼ tsp. salt + the same amount of pepper.
Cut a 3-inch slit in the thickest part of each chicken breast. Stuff each breast with a quarter of the artichoke mixture. Season the chicken with ½ tsp. of salt and pepper.
Heat some olive oil in a large skillet over medium-high heat. Cook the stuffed chicken breasts until golden brown and cooked through, 5 to 7 minutes per side.
For the fries: cut 1 large sweet potato into small sticks. Spray them with cooking oil and sprinkle with ½ tsp. of dried basil, ½ tsp. of dried oregano, pepper and salt to taste.
Mexican tuna salad that takes only 10 minutes / 309 calories
In a bowl, combine 1 can of tuna (170 g), 1 chopped green pepper, 2 minced shallots, ¼ cup of salsa, 6 olives stuffed with peppers, 2 tbsp. light mayonnaise, 1 tbsp. of lime juice and ½ tsp. cumin.
Mix everything with a fork, season with pepper.
The dinners to prefer for a guaranteed metabolic boost
Baked salmon and braised artichokes / 433 calories
Cook a 120 g salmon steak garnished with parsley at 190 ° C for about 20 minutes. Serve with braised artichokes.
Seared tuna steak, garnished with vegetables / 373 calories
Grill 1 120 g tuna steak in 2 tbsp. tablespoons of olive oil. Serve with 1 serving of baked or grilled vegetable mixture.
Steamed sea bass with fennel, parsley and capers / 350 calories
In a steamer (ideally bamboo), cook sea bass, fennel, parsley and capers together.
Oregano and lemon pork brochettes / 316 calories
To prepare the marinade, in a bowl, combine ½ cup lemon juice, 1 tbsp. tablespoon oil, 2 tbsp. dried oregano, 1 tsp. of rosemary sprigs, 1 crushed garlic clove, ½ tsp. freshly ground pepper.
Remove visible fat from meat. Cut the latter into small cubes. Transfer them to the bowl with the marinade and marinate in the refrigerator for 30 minutes. You can also add the vegetables to it if you wish. Mushrooms and zucchini absorb flavors wonderfully.
In the meantime, soak wooden skewers in water. Wash and cut the vegetables. Thread the skewers, alternating the cubes of pork and the pieces of vegetables. Depending on the length of the skewers and the size of the pork cubes, you will have 1 large or 2 small skewers per person. Place the skewers on the smokeless barbecue and cook for 8 to 10 minutes.
Chili with beef, corn and black beans / 300 calories
In a large casserole dish, combine 450 g ground beef and 2 tbsp. chili powder. Cook 6 minutes over medium-high heat or until the beef is golden, stirring to crumble the meat. In the casserole dish, add 1 sachet (400 g) of frozen corn and black beans, 1 can (400 ml) of fat-free beef broth and 1 can (450 ml) of tomato sauce. Boil the water. Cover, reduce heat and simmer for 10 minutes. Simmer for another 5 minutes, uncovered, stirring occasionally. Pour the chili into bowls. Garnish each serving with sour cream and chopped onions, as desired.
Mediterranean-style grilled lamb and vegetables + vegetables / 300 calories
• 4 tbsp. lemon juice
• 1/3 cup olive oil
• 1 garlic clove, minced
• 1 tbsp. tablespoons fresh or dried mint
• 680 g lamb steak cut into cubes
• 8 small mushrooms
• 8 grape tomatoes
• 1 medium green pepper cut into strips
• 2 small zucchini, diced
1. Marinate the lamb cubes overnight in the marinade poured into a resealable bag (lemon juice, olive oil, garlic, mint, salt and pepper).
2. Make skewers alternating the marinated lamb cubes and the vegetables.
3. Grill the skewers, turning them every 15-20 minutes.
4. Serve on a bed of green vegetables drizzled with balsamic vinegar.
Spicy black bean burritos / 365 calories
Garnish a spinach tortilla with ¼ cup black beans, ¼ sliced avocado, 1 handful of baby spinach leaves, 1/8 tsp. garlic powder and 1 tsp. of your favorite hot sauce.
170 g of Greek yogurt + 4 tbsp. tablespoons of geanade seeds
10 raw almonds + 2 dried figs (or dried apricots)
1 clementine + 1 hard-boiled egg
1 serving of cheese spread (La Vache qui Rit) on 1 whole grain cracker and a few slices of apple
Garnished celery stalks + 1 tbsp. peanut butter + 10 raisins
½ cup sliced carrots and cucumber + ¼ cup hummus
• 1 cup fresh spinach
• ½ cup kale
• 1 tbsp. chia seeds
• 1 tbsp. tablespoons flax seeds
• ½ banana (or persimmon)
• ½ cup fat-free Greek yogurt