Exactly What (And When!) To Eat To Get A Super-Fast Metabolism

When it comes to weight loss, there is so much conflicting advice about what to eat, when to eat it, and how big your meals should be. Six small meals a day or intermittent fasting? Low-fat or paleo? I’ve spent over 30 years sifting through the science, working with hundreds of thousands of clients, and cutting out the hype to discover what really works. Here are my metabolism-boosting shortcuts: what and when I eat in a day and why it works!

Breakfast determines the metabolic pace of your day. If you wait too long to eat your first meal, it can crash your metabolism and send your blood sugar on a roller-coaster ride. And when you skip breakfast altogether, you end up hungry, crabby, and craving sugar. Soon good judgment goes out the window, and you’re reaching for the nearest muffin or sugary pastry!

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.

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.

Unsweetened green tea is a daily favorite, and I drink a large glass every morning. The catechins in green tea are powerful antioxidants that can lead to a decrease in body fat6 by increasing the production of fat-fighting enzymes. It also decreases inflammation7, which can further prevent weight gain while fighting premature aging.

Sliced turkey roll-ups with red bell pepper strips, fresh baby spinach, and dairy-free almond ricotta make an easy lunch on the go. The turkey gives me lean, healthy protein while the red bell pepper is a great source of vitamin C. Fresh baby spinach is packed with vitamins and fiber, and the dairy-free ricotta is a great alternative to regular cheese, which can cause inflammation if you’re intolerant to dairy products.

It’s time for an unsweetened, decaf Americano with a splash of coconut milk! Coffee helps you burn fat by increasing your metabolic rate8 and switching on hormones that break down stored fat9.

Plus, using these three ingredients in every meal is the secret to balanced blood sugar!