Before watching this video please fill in the Metabolic Questionnaire to find out what metabolism burning type you are.

The Metabolic Questionaiire is taking from the nutrition course I did through Metabolic Effect.

This week you are eating for your metabolism burning type.

Everyone is unique in the amount of protein, carbs and fat they need to perform optimally whilst allowing their body to burn fat. This is why some diets work for some and not for others and why so far on this diet some people have lost more than others.

If you haven’t already done so please go and fill in the metabolism burning type questionnaire to find out what type you are.

Once you have done so please read the section below regarding your metabolism burning type.

Mixed burner

This week you will be eating 4-5 meals per day for your metabolism burning type.

As you are a mixed burner, at every meal and snack you will have protein (meat, fish, poultry) with half a plate of fibre carbs. These are the vegetables and low sweet fruits which are on your allowable food list for your fibre carbs.

You will then have between 5-10 bites of starchy carbs. You must have your starchy carbs at your 3 main meals but for your snacks your starchy carbs are optional. You can have your 5-10 bites or you can skip having starchy carbs during your snacks. Ideally skip your starchy carbs for your snacks but you can have them if you want them if it helps you stick to the diet easier.

The starchy carbs you can have are on your allowable food list under starch carbs section. You can’t have any carbs that are not on the food list.

It is very important to only have 5-10 bites of starchy carbs. If you take advantage and have more or have massive bites then you won’t lose as much weight. If you eat less than the amount recommended it will stop your progress long term if you are eating less than your body needs.

Make sure you read through all the attachments in the downloadable file mixed burner as they explain everything you need to know about this week’s diet.

Muscle burner

This week you will be eating 4-5 meals per day for your metabolism burning type.

As you are a muscle burner, at every meal and snack you will have protein (meat, fish, poultry) with half a plate of fibre carbs. These are the vegetables and low sweet fruits which are on your allowable food list for your fibre carbs.

You will then have between 7-15 bites of starchy carbs. You must have your starchy carbs at your 3 main meals but for your snacks your starchy carbs are optional. You can have your 7-15 bites or you can skip having starchy carbs during your snacks. Ideally skip your starchy carbs for your snacks but you can have them if you want them if it helps you stick to the diet easier.

The starchy carbs you can have are on your allowable food list under starch carbs section. You can’t have any carbs that are not on the food list.

It is very important to only have 7-15 bites of starchy carbs. If you take advantage and have more or have massive bites then you won’t lose as much weight. If you eat less than the amount recommended it will stop your progress long term if you are eating less than your body needs.

Make sure you read through all the attachments in the downloadable file muscle burner as they explain everything you need to know about this week’s diet.

Sugar burner

This week you will be eating 4-5 meals per day for your metabolism burning type.

As you are a sugar burner, at every meal and snack you will have protein (meat, fish, poultry) with half a plate of fibre carbs. These are the vegetables and low sweet fruits which are on your allowable food list for your fibre carbs.

You will then have between 3-5 bites of starchy carbs. You must have your starchy carbs at your 3 main meals but for your snacks your starchy carbs are optional. You can have your 3-5 bites or you can skip having starchy carbs during your snacks. Ideally skip your starchy carbs for your snacks but you can have them if you want them if it helps you stick to the diet easier.

The starchy carbs you can have are on your allowable food list under starch carbs section. You can’t have any carbs that are not on the food list.

It is very important to only have 3-5 bites of starchy carbs. If you take advantage and have more or have massive bites then you won’t lose as much weight. If you eat less than the amount recommended it will stop your progress long term if you are eating less than your body needs.

Make sure you read through all the attachments in the downloadable file sugar burner as they explain everything you need to know about this week’s diet.

Important for all types

This week will probably see weight loss slow down a little and some people may even stay the same. Don’t worry if you stay the same. Next week you will lose again.

One of the methods we are using is calorie and carb cycling so some weeks are slightly higher carbs and calories so you may stay the same or not lose as much weight during these weeks. This is ok because in the long run it will increase your fat loss because cycling your carbs and calories tricks your body into losing weight faster than eating the same amount all the time. I will explain this in detail in a future nutrition video. But for now trust me on this.

If you haven’t done so already make sure you read through all the attachments in the downloadable file for your metabolism burning type as they explain everything you need to know about this week’s diet for your type.

I have also attached a daily check record card (DCR) below. The DCR is to be filled in after each meal and snack you eat to see if the meal was a good meal for you or not. You should fill it in an hour after each meal. If you tick the boxes on the left with the blue writing then it was a good meal for you but if you mainly tick the red boxes on the right then it’s a bad meal. You can then change your diet accordingly so you are mainly eating meals where you tick the blue boxes.

Don’t forget to fill in your meal planner (you can find this on week 1) on the Thursday before this week’s diet starts so you know exactly what foods you are eating next week and when you are eating them so you can create your shopping list accordingly.

I also want you to carry on filling in your EMPOWER Journal (you can find this on week 1) to help keep your mind on your goal and to make sure you take notice of what you are eating.

Don’t forget if you have any questions please ask them in the members only Facebook group.

Get fit, get healthy, get happy.

Your Coach For Life

Shaun McGill