To become a fat burner, go four to six hours between meals. The key is to include what I like to call the “satiety trifecta” in every meal. (“Satiety” is the medical term for feeling full.) Adding fiber, healthy fats, and clean protein to your plate will ensure you feel fuller longer every time. The only exception to the four-to-six-hour rule is when you work out. You can always have half of a protein bar pre-workout or a protein shake afterward, even if it’s between meals.
My solution? Give yourself a 12- to 14-hour overnight fast to reap the amazing benefits of intermittent fasting without the drawbacks. You can easily accomplish this by closing the kitchen after dinner (at least three hours before bedtime), then having breakfast within one to two hours of waking.
Even with water, timing is important: Avoid drinking 30 minutes before a meal and 30 minutes after, so you don’t dilute the digestive enzymes you need to break down your meal and absorb nutrients! Also, remember to stay away from those toxic plastic bottles, and stick with filtered water only.
Protein maintains muscle and keeps me energized. The greens, berries, and avocado add vitamins and fiber while the creamy avocado also gives me some healthy, satiating fat. Almond milk is a great dairy-free milk swap, and cinnamon increases insulin sensitivity, which decreases the body’s tendency to store fat.
The capsaicin in cayenne pepper revs up my metabolism and helps keep my appetite under control5. I also like to add a spoonful of L-glutamine powder, an amino acid that kicks up fat-burning, prevents muscle breakdown, and fights cravings.
As you can see, rocking an awesome metabolism doesn’t have to be complicated. Want extra points? Make sure you get at least seven hours of quality sleep every night, and supercharge your metabolism even more with burst (high-intensity interval) training!
Plus, using these three ingredients in every meal is the secret to balanced blood sugar!
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