Metabolic Cooking: Eat a Lot, Lose a Lot in 2022

The concept of losing weight is simple for many: all you’ve to do is eat less, so fewer pounds will be added to your weight. And in case you want to up the effects more, you’ve to subject yourself to regular exercise.

Often, this ‘restrictive’ dieting approach leaves a person (especially a woman) feeling frustrated. At some point in time, this frustration rebounds, and she may find herself binging on foods and then will feel guilty about it. The cycle will never end. Wouldn’t it be better if instead of restricting yourself, you would be able to eat the foods you desire, at the exact time you want to have them?

You can. All you’ve to do is do metabolic cooking.

Delicious metabolic cooking seems to make no sense at first if you’re looking for a literal meaning. So, let’s explain it further by discussing the 2nd word– metabolic, an adjective used to describe anything that has something to do with a person’s metabolism.

What is the concept behind metabolic cooking?

The metabolic cooking concept is based on the fact that weight loss can be achieved if you increase the rate by which your body can burn calories (metabolism). Back then, people believed that a person’s metabolic rate cannot be manipulated. So, the only way they can shed pounds is eat less to gain less and exercise more to lose more pounds.

Metabolic cooking dictates otherwise. It says that all you need to do is eat the right kinds of foods that have the ability to increase your metabolic rate. That means no more restrictive diet.

What kinds of foods should I choose?

As a general rule, always include the following foods in your thermogenic cooking.

  1. metabolic cookingSpices – Red hot pepper, chili, and black pepper can solve a person’s satiety problems and can improve the metabolism. A study shows that women (Japanese) who consumed capsaicin (the substance found in most spices) felt a burst of energy to do things. This burst of energy to perform tasks can result in burning calories.
  2. Green tea – Another food item that must be included is green tea. Green tea is an excellent staple if you want to increase your metabolic rate. It has two substances that improve the way your body burns calories (catechins and polyphenols). But, what’s even more amazing is the fact that these two substances synergize each other.
  3. Coconut oil – You may be a little doubtful about coconut oil. It’s true that it contains fat, but those fats are short-chained, the type of fat that, when consumed, will be able to prevent other harmful fats from being deposited. On top of that, coconut actually has the ability to burn weight-gaining fats!
  4. Protein – And lastly, if you want to be successful in your endeavor for metabolic cooking, you’ve to include protein in your diet. Aside from the fact that protein-rich foods can increase your metabolic rate, it’ll also help you build lean muscles.

It may be true that metabolic cooking is a little new, young even, in the eyes of expert dieters, but the fact that it drives you to eat healthily is enough to give it a try! Don’t forget, though, that you might need to have cardio exercises to match this diet. Why? It’s because cardio (or any short-burst exercises) also has the ability to increase your metabolic rate!

1200 Calorie Vegetarian Meal Plan: Boost Metabolism by Planning Meals

1200 Calorie Vegetarian Meal Plan: Boost Metabolism by Planning MealsPlanning meals and counting calories can be an intimidating task, especially for those who would like to start a clean slate and get back in the pink.  No, losing weight and staying healthy is never easy.  But if you’re keen on getting both accomplished, do you know how and where to start?

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If you haven’t figured it out yet, then you can start by checking and planning your meals on a day-to-day basis.  Sure, exercises work, but when you’re not eating right, your efforts of working out as hard as you can is going to go down the drain.

Experts recommend a 1,200-calorie vegetarian meal plan for women.  Why 1,200? Because that’s what a woman’s body requires in a day.  Take less than that, and you lose weight together with your good health.  Although the calorie requirement is still dependent on your Body Mass Index (BMI) and some other complicated calculations, you just can’t go wrong with a 1,200-calorie vegetarian meal plan.

So if you’re interested in boosting your metabolism and planning meals to get you that healthy body you’ve always wanted, here are some reminders when planning meals.


Your vegetarian meal plan should always include breakfast.  No skipping meals allowed.  When you’ve a proper meal for breakfast packed with about 300 calories, this sets you up for the day.  Add the following to your breakfast meal:

  • Proteins – milk, yogurt, or poached eggs added to your vegetarian meal plan will help you go a long way.
  • Vegetables – Try some tomatoes or spinach to go along with your poached eggs.
  • Fruits – If you’re up for some yogurt, add some fruits to jumpstart your day.
  • Whole grains – Oats or whole grain toasts are amazing options.


Now, the only way you can endure an entire afternoon without feeling low and lethargic is to make sure your lunch is also packed with 300 calories.  Be different from other people who can’t last a day without their afternoon snooze time.  Consider the following for your lunch.

  • Carb Complex – This includes wholemeal breads and wraps and vegetables.
  • Salads and veggies – You can certainly load up on your favorite salads to help you last longer. Be mindful of your dressing.
  • Complete your meal with a glass of sparkling water with fresh lime.

vegetarian meal planDinner

So you’ve survived an entire day of chaos.  Good job!  Time to reward yourself and eat what you think you deserve.  Wrong.  While the idea may be tempting, all your efforts may just go down the drain if this is how you do it.  Plan your dinner well with foods that will satisfy your cravings and fill you up with the right nutrients you need.

  • Half your plate should have salad or vegetables.
  • A quarter of your plate should have proteins.
  • The other quarter of your plate should have low-GI carbs.
  • If you’ve some space left for your calories, you can throw in a healthy dessert.


Finally, your 1,200-calorie vegetarian meal plan should always include snacks.  Whether you take them in the morning and in the afternoon or just once a day, you should always have it included in the plan.  Make healthy choices when considering what to snack on.  Avoid sugary products and carbonated drinks.  Go for whole grains and some veggie sticks.

Planning can be difficult.  But if you take time to sit and plan for an entire week’s meal and make that a habit, then planning for a healthy meal that promotes a healthy you’ll soon become a piece of cake.

Metabolic Cooking: Mix and Match to be Healthy and Sexy

Metabolic Cooking Mix and Match to be Healthy and Sexy 1Delicious metabolic cooking is all about being healthy and enjoying meals. When subjecting yourself to an unorganized diet routine, one where you eat less of all types of food, the result isn’t pretty- both mentally, emotionally, and physically.

Mentally, you’ll feel deprived. When all your friends are indulging in delicious meals, you stick with salads full of veggies. Emotionally, you’ll think that losing weight is all about restrictions, instead of thinking of it as a way of becoming healthy. Physically, you may be losing more weight than you should.

Metabolic cooking isn’t like that. In this regimen, you can eat the foods that you like, as long as they are the right foods.

How can you know if the foods you’ve are right? It’s simple. If they contain more protein than fats or carbohydrates, the tendency is for them to speed up your metabolism. Speeding up the metabolic rate means you’ll be burning away fats and excess calories. The end goal is for you to be fit and healthy.

metabolic cookingSound enticing enough? Wait until you read about the best foods in metabolic cooking:

  1. Milk – Despite all the drama with the milk’s fat content, this dairy wonder is packed with essential proteins that kick up your metabolic rate. If you don’t like milk so much, you can also include other dairy products, such as cheese.
  2. Avocados – Like milk, avocados are misunderstood. A lot of people avoid this fruit because of the fat content, but the truth is it can triple your ability to burn fat! How? It simply turns on the body’s fat-burning hormones, and at the same time switches off the body’s penchant in storing fats! It also helps that the omega 3 fatty acids in avocados can keep your heart healthy.
  3. Brazil Nuts – Sure, Brazil nuts may not be your first choice when you want to snack on tiny foods, but next time, please choose them. These nuts can activate your thyroid hormone, and the activated form increases your metabolic rate. They can also get rid of toxins that are converted into cellulite in the long run.
  4. Chia Seeds – Talk about metabolic cooking that involves tiny food items; chia seeds are perhaps one of the most effective. First, it’s packed with protein; second, it has metabolic rate enhancing components; and third, the chia seeds can turn our glucagon into a fat-burning hormone. There’s also a trick in preparing the seeds; what you need to do is soak them up in water for 15 minutes. They will expand, and that’s the time that you can eat them– they are capable of keeping you full so that you won’t need to munch on empty calories.
  5. Wild salmon – Aside from upping your metabolism (wild salmon is like Brazilian nuts;it can activate your thyroid hormones), wild salmon also activates your cells to absorb sugar more effectively. And you know that sugar is one of the main culprits in weight gaining.
  6. Oysters – Oysters should really be a part of your metabolic cooking. They are super low in calories, and they make you full, preventing your from having cravings. It can also strengthen your immune system because oysters are packed with zinc.
  7. Coconut oil – And lastly, don’t use any other oil when it comes to your delicious metabolic cooking! The best oil to be used is coconut oil. It increases your energy and your capacity to burn excess calories.

Delicious Metabolic Cooking: Creating a Masterpiece in the Kitchen

Metabolic Cooking: Mix and Match to be Healthy and SexyFood plays a very important role in our lives.  In fact, it’s one of the main reasons for our good health or the lack of it.  You see, food can be an enemy or a friend, depending on how you make and take it.

And if you’ve been worrying about every food you eat just because of health and weight issues, then maybe it’s time to think about doing an overhaul in your diet and making a metabolic masterpiece that will surely stop your eating worries.  Delicious metabolic cooking promises to offer you delectable treats that promote great health and even weight loss.

Metabolic Cooking

What exactly is metabolic cooking?  For starters, the term “metabolic”is often used to refer to the process of breaking down food and turning it into energy.  So in essence, this kind of cooking is creating or whipping up recipes that help you burn calories and retain the needed nutrients for your body to function at its best. It starts by knowing the basics.  And if you read on, you’ll find out what you need to know to start a healthy masterpiece right in your kitchen.

metabolic cookingThe Basics

When you think about health, fitness, and losing weight, you don’t really think about eating, do you?  Unfortunately, most people think about what foods to avoid and when not to eat and all those diet programs that promise so many things.

But there’s so much more to being healthy and staying fit.  And if you’re one who is into metabolic cooking, then you can do your magic by creating amazing foods that you can load up on without worrying about your health.

  • Know what you can benefit from the foods you take in. Knowledge is power.  It’s a cliché, I know, but it’s one that is totally true and very effective, especially when it comes to your health.  If you know the good and the bad stuff about the food you eat, then you can easily come up with a recipe that isn’t only tasty but also healthy.
  • Metabolic cooking doesn’t involve starving. Thank God you no longer have to skip a meal or just sip your way through lunch.  You can just load up on foods that take a lot of work to eat; the body burns all those calories while it undergoes the process of digestion.  Load up on lean proteins, vegetables, fruits, and even some spices.  These are all great for your health and digestion.
  • Metabolic cooking means having a balance of protein, carbs, and good fats that will help you burn more calories throughout the day. And then of course you’ve all the other foods that give you all the vitamins and minerals that sustain you and keep you full longer.
  • Last but certainly not the least, staying healthy doesn’t mean you’ve to endure boring and repetitive meals. No, no, no. Your masterpiece will come from your creativity.  Let the artist in you create fun, delicious, and healthy meals that will greatly contribute to your overall wellness.

Metabolic cooking comes with a variety of recipes to choose from.  Use your knowledge and create your own masterpiece that will create a better looking you.  Are you ready to get fit and healthy?

Delicious Metabolic Cooking: Enjoy Good Life with Good Food

Delicious Metabolic Cooking Enjoy Good Life with Good FoodIn today’s fast-food addicted world, maintaining a good figure and great health is a little far-fetched.  Let’s get real; what do you really think about or who do you turn to when you’re feeling low and blue?

Sure, you talk to your friends, but over what?  Yep, over your favorite comfort food.  And if you’re happy and glee?  You know the answer.

Ahh, the good life.  But is it really a good life when you stop and think about it?  Food can make or break you.  That might sound exaggerated but is so true.  And this is also the very reason they say,‘you are what you eat’.  What you eat will manifest in your health.  If you eat junk, then your body will digest and produce more junk.  But if you eat right and eat smart, your body will thank you for it.

Enjoying a good life means you’ve to learn how to take advantage of the benefits you get from food and stay away from those that give bad effects.  Unfortunately, a good life means exerting the extra effort to learn about what you eat and how to prepare foods to make sure you get the most nutrients.  Otherwise, you end up just loading up on junk and adding up some extra pounds that can possibly hurt your health and well being.

So, if it’s a good life that you want, then start by getting acquainted with the food you put in your mouth.  Learn what is good and beneficial for you.  And this is what delicious metabolic cooking is all about.  It’s all about getting the good life by preparing and eating the right kind of food.  No more boring foods.  No pills involved.  No more starving.  Just real food that gives you real nutrients.

If you’re ready to enjoy life, here is a recipe you can whip up in your own home.

metabolic cookingMetabolic Fish Sticks Recipe

Hungry for a healthy high-protein recipe?  Well, metabolic cooking involves creating something simple yet yummy, such as a variation of fish sticks that you and your kids will truly enjoy.

You’ll need:

2 fish fillet, 1 egg, coconut oil, 1/3 cup of ground oatmeal, ¼ cup parmesan, 1 tsp onion powder, dried parsley, and salt and pepper.

Prepare the oven by preheating it to 375F.  Coat your baking sheets with some coconut oil.  Slice your fish fillet into three equal sticks and then set aside.

To make your coating mixture, simply combine the ground oatmeal with the parmesan, dried parsley, onion powder, and salt and pepper in a bowl or a container.  Mix them all together until all ingredients are combined well.

In a separate bowl, beat the egg and dip each fish stick until well coated.  This is your first coating.  Then dip the egg-coated fish stick into the dry coating mixture, making sure each piece is covered.  When all your fish sticks are coated, you’re ready for cooking.

Place each stick on your baking sheet and bake for 10 minutes.  Turn the fish sticks over and let them bake for another 5 minutes.

Enjoy life by focusing on metabolic cooking.  This way, you get to really enjoy food, nourish your body with what it needs, and at the same time help your body burn those calories and unnecessary fats.

How to Prepare Meals That Boost Your Metabolism

How to Prepare Meals That Boost Your MetabolismFinding the balance between being healthy and eating can become one challenging task for a lot of women.  And because eating has a lot to do with your health and figure, one thing should always be remembered when thinking about eating – that it should always be a pleasant experience.

You might be wondering if others consider eating a not-so-pleasant experience, but believe it or not, a lot of women go through a miserable journey when they eat only because they either eat the wrong kind of food or they don’t eat at all for the sake of losing weight.  This is when it becomes necessary to power up your plate and boost your metabolism.

Metabolic cooking is a process of creating recipes that help you boost your metabolism, keep you healthy, and even help you lose weight.  You see, you can actually get fit and healthy by eating.  And yes, that should always be a pleasant experience.  So if you want to know how to prepare metabolism-boosting meals that will give you the kind of experience you deserve with you, here are some tips to remember.

boost your metabolismPower Up Your Meals

When you choose metabolic cooking, remember to always include the right kind of foods that will help you burn more calories and provide you with more energy to last the day.

  • Protein-packed foods. Now, protein plays a big role in burning calories if you’ve the right serving per meal.  By including proteins, you’re increasing your calorie-burning chances by 20-30%.  That should be enough to make you lose some pounds without even doing anything other than eat these kinds of foods.  High-protein foods to be considered are lean meat, whole fruits and vegetables, cheese, nuts, and fish.
  • Active-Calorie packed foods. In case you don’t know yet, active calories actually burn calories, and you can eat as much as you want without worrying about gaining weight.  Fruits and vegetables are high in active calories, and these foods boost your calorie burn by about 20%.  Wonder why your mother would always ask you to eat your veggies daily?  This is probably why.
  • Fiber-packed foods. And then of course, you’ve to consider including fiber-rich foods that fill you up a lot faster and keep you full longer.  Fiber, when taken with lots of water, will help you lose weight as it helps the digestion process of the body go smoother. By taking in foods high in fiber, you increase your calorie burn by about 10%.  Think about corn, potatoes, whole grains, wheat, and legumes when choosing foods packed with fiber.  And yes, your veggies and fruits are also packed with fiber so you can load up on these, too!

Now that you know what to include when preparing meals that boost your metabolism, you can go ahead and do a mix and match to make eating a pleasant and even fun experience for you and your entire family.  Eat more of these foods and burn more of those calories!

Tasty Recipes that Boost Metabolism

Tasty Recipes that Boost MetabolismIf there’s one solution you automatically go to when it comes to boosting metabolism and even possibly losing weight, what is it for you?  Some of you may answer proper diet and restriction on some foods, and some go for exercises.

Others may have a whole complicated process.  As for me, I say, I cook and then I eat.  Did you just read the last sentence again?  Well, yes, I indulge in delicious metabolic cooking and eat to boost metabolism.  Many diet plans fail because people just don’t eat enough of what their body needs and requires.  And although this results in losing weight, it’s often coupled with a serious health threat that needs immediate attention.

And so I eat.  And I eat frequently.  Why?  Because eating frequently every 3 to 4 hours keeps anyone’s metabolism cranking and the body’s furnace burns up more calories throughout the day.  Now the question is, what should you eat?  This is when your metabolic cooking comes in.  If you’re itching to find out what you can whip up in your kitchen to boost metabolism and power up your body, then here are some tasty recipes you can consider.

Grilled Salmon Salad


4 cups of salad greens, salmon fillets (4), 2 pears (thinly sliced), 1/3 cup walnuts, ¼ cup olive oil, ¼ cup balsamic vinegar, 2 tbsp lime juice, 2 tbsp honey, a pinch of salt and pepper.

You can start your metabolic cooking by creating your vinaigrette mixture.  Combine the oil, vinegar, lime juice, honey, and the salt and pepper in a bowl and whisk until well blended.  Coat each fillet by drizzling about a teaspoon and a half of the mixture on each fillet.  Grill the salmon and make sure to not overcook.  Toast the walnuts in the oven while waiting.  When done, sprinkle some of the vinaigrette onto your salad greens and toss.  Prepare the greens on a platter and then top it with the grilled salmon, thinly sliced pears, and walnuts.  Sprinkle the salad and the salmon with the remaining mixture of vinaigrette.  Enjoy!

Broccoli and Feta Omelet


1 cup broccoli (chopped), 2 tbsp feta cheese, 2 large eggs, ¼ dried dill, 2 slices of toasted rye bread (optional)

Your mornings will never be the same with this breakfast recipe.  Start by heating a skillet.  Spray some oil onto the pan and cook the broccoli for 3 minutes.  Beat the eggs in a bowl and combine it with the feta cheese and dill.  Add the egg mixture into the skillet together with the broccoli.  Cook for another 3 to 4 minutes or until the omelet is cooked through.  Serve with toasted rye bread.

boost metabolismChocolate-dipped Banana Bites


4 tbsp semi sweet chocolate chips / dark chocolate, 2 small bananas, sliced into 1-inch parts

Metabolic cooking doesn’t only involve complicated recipes? You can definitely whip up some simple recipes such as this and still boost metabolism.  Simply put the chocolate in a bowl and melt it in the microwave.  Dip the banana chunks and enjoy this treat to boost metabolism.

Banish Boring Cooking and Boost Metabolism

Banish Boring Cooking and Boost MetabolismThere is an unlimited range of variety when it comes to the food you can make today.  So when you’re sick and tired of having to consume the same boring food on a daily basis, then you know you’ve some work to do.

You don’t have to suffer every meal by making and eating the same recipe you think can help you with your health.  In fact, when you boost metabolism, it can also mean you’re banishing those boring foods and making each meal time something worth looking forward to.  Are you hungry for some delicious metabolic cooking?

Here are some recipes that are sure to boost metabolism and banish boredom in your cooking.

Breakfast Burrito

Ditch the daily oatmeal and yogurt routine in the morning.  This breakfast burrito is a must try.


4 whole grain sandwich wraps, 2 eggs and 4 egg whites, 1 cup black beans, finely chopped ½ green and red bell pepper, finely chopped ½ small red onion, 2 tablespoons chopped pickled Jalapeno, 1 cup cheddar cheeses, and 3 tablespoons spicy salsa (whatever brand you prefer).

Your metabolic cooking starts by heating the sandwich wraps in either a preheated oven or a toaster oven.  Heat the wraps for about 7 minutes.  While waiting, combine the eggs, egg whites, and beans in a bowl.  Whisk until well mixed.  Cook the mixture in a skillet and add the rest of the ingredients (except the salsa) until the eggs are cooked and the cheese melted.  Divide the mixture equally for all 4 wraps and add the salsa.

boost metabolismApple Celery Salad

Need a perfect side to any of your holiday dishes? Metabolic cooking isn’t complete without this healthy combination of apples and celery.


1 medium apple (chopped), 8 oz. celery (chopped), 1 teaspoon canola oil, 2 single packs of zero calorie sweetener, poppy seeds, and cinnamon.

Combine the apples, celery, and canola oil in a bowl.  Use one with a lid.  Put the cover on and shake or just simply mix all three using a spoon.  Add some sweetener, cinnamon, and poppy seeds to complete the yummy salad.  Mix well and serve when ready.

Stuffed Peppers

Looking for a flavorful and healthy recipe?  Here’s a great addition perfect for dinner.


1 lb ground turkey, ½ cup onions (chopped), 2 green peppers (small or medium), ½ teaspoon each of pepper and garlic powder, 1 cup water, 1 pack cream of tomato, ½ cup of bean sprouts.

Combine the meat with a tablespoon of onions, pepper, and garlic powder.  Sauté for a few minutes and drain.  Prepare the pepper by cutting them in half.  Remove the seeds and fill in the hole with the sautéed meat.  Put the stuffed peppers back in the skillet. Mix the cream of tomato with water and pour it into the skillet.  Sprinkle the remaining onions onto the peppers.  Cover the skillet and let it simmer.  Your stuffed yummy peppers should be ready after 25 minutes.

Boost metabolism by trying any of these yummy recipes.  Yes, you can banish boring cooking by enjoying more of the real foods that will surely keep you healthy and lean.

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Claire Henderson on Email
Claire Henderson
I've run my own sports nutrition consultancy and am interested in all things health, diet and nutrition. I also have an IBS which took me a while to sort out via reinvesting into my microbiome. I'm a big fan of a British nutrition superstar and the author of 'Clever Guts', medical doctor Michael Mosley. Are you?

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