Thermogenic Food Plan

What is Thermogenesis?
Have you ever wondered why animals that hibernate in winter do not die of cold? Responsible is thermogenesis, a set of biochemical and metabolic processes that takes place in adipose tissue, through which the body produces and maintains its temperature. Increasing thermogenesis allows you to burn more fat during the rest period, not necessarily during physical activity.

Burn fat even at rest?
And this is the secret. Speeding up the metabolism using fat as a source of energy allows you to spend more calories without increasing the level of physical activity. We do not want to make an invitation to sedentarism. But keep in mind that to lose only 1 pound of fat, it takes about 4 to 6 weeks of running or walking 3 times a week for 40 minutes.
Even for physically very active people, physical activity accounts for only about 30% of daily energy expenditure.

How to increase thermogenesis through diet?
1 – Increase the consumption of proteins.
Proteins are the main constituents of our muscle; Deficiencies of this nutrient can lead to muscle breakdown and destruction. Diets rich in proteins (especially whey) and low in carbohydrates, promote the degradation of fats by increasing thermogenesis, thus contributing to a further reduction of body fat, favoring muscle definition.

2 – Choose the best fats.
All the fats in our diets were initially condemned. The reality is that, just like in carbohydrates, there are several types of fats. The most well-known and most common fat in fatty meats and dairy products is saturated fat, which is totally inadvisable, as are the trans fats found in margarines, biscuits, puff pastry and the like. But there are beneficial fats, such as unsaturated fats and non-hydrogenated (non-trans) polyunsaturated fats.

3 – Eat several times a day.
This is a basic rule for promoting thermogenesis – when we eat we force the body to expend energy. Up to about 10% of what we spend every day can come from this work of digesting, absorbing and metabolizing the nutrients.

4-Have a good breakfast.
“Jumping” breakfast means that you spend more than 12 hours without eating. Your body understands this as a sign that you are starving and, as protection, it lowers your metabolism.

5 -After eating, stir.
A short walk 10 minutes after the meal can actually increase thermogenesis, helping your body to spend up to 10% more calories than normal during digestion.

How to accelerate thermogenesis through diet?
The Ecoclinic program recommends a two-phase diet. In the first, aimed at resolving insulin resistance caused by the excess of simple carbohydrates (the “bad” ones) taken throughout life, large portions of proteins, good fats and carbohydrates with a low glycemic index should be consumed , Such as vegetables. We advise as many daily meals as possible (three main meals, mid-morning snack, one to two snacks in the afternoon and supper). Forbidden are bread, rice, potatoes, pasta, cakes, fruit, pastries, cakes, wafers, ice cream or sugar. And still the alcoholic beverages, including beer and wine.

Thermogenic Diet

Breakfast
– 1 small fresh low fat cheese
– 1 tea / infusion plants (unsweetened)

Mid – morning
– 1 hit StartSlim Shake (2 full steps (23g) in 150 ml of water and 250 ml of skimmed milk)
– 15g nuts

Lunch
– Vegetable soup (no potatoes and carrots)
– 1 set of grilled fish (130g)
– varied salad, seasoned with 1 tablespoon olive oil dessert

First Snack (1 hour before the training)
– 1 hit StartSlim Shake (2 full steps (23g) in 150 ml of water and 250 ml of skimmed milk)

According snack (immediately after training)
– 15g of nuts
– 1 solid plain yogurt

Dinner
– 1 vegetable soup (no potatoes and carrots)
– 1 grilled turkey steak (120g)
– spiced salad with 1 tablespoon olive oil dessert

Supper
– 1 cup of skim milk (200ml)

This diet, although presenting good results and leading to considerable loss of volume, is not easy to maintain in the long run. Therefore, in the second phase, banned foods such as rice, bread, potatoes, cereals, fruit, chocolate, and even wine are gradually added to this type of diet. The reintroduction is progressive and slow, food to food, starting with the healthiest carbohydrates, such as fruit, wholegrain and blended bread, brown rice, sweet potato.

Supplements to accompany the program
– StartSlim Shake – mid-morning and the first snack.
– Mega CLA – 2 tablets at lunch and 2 tablets at dinner.
– Extreme Cut Energy – 2 tablets before breakfast and 2 tablets before lunch.
– L-Carnitine Liquid 2g – only if you practice physical exercise and on the days you practice. Take 1 shot 1H before exercise.

Tip
should follow this program with physical activity, a major stimulating metabolism. At this stage, the most recommended type of exercise is walking, slow running (treadmill, eg) or cycling, 30 to 40 minutes per session, 3 to 4 times a week.