Jillian Michaels’s Diet Plan to Getting Fit and Healthy

Many folks believe that metabolism is the rate at which your body burns calories. But that’s just one thing your metabolism does. In fact, your metabolism is your body’s biochemistry. The way all your hormones interact, a.k.a. your endocrine system, has a major impact on your ability to lose weight. Some hormones, like DHEA and testosterone, tell our bodies to burn calories; some, like ghrelin and insulin, tell our bodies to hoard fat. Although the fundamental function of any weight-loss program is and will always be calories in and calories out, you can bolster your efforts to lose weight by optimizing the hormone levels in your body.

Unfortunately, due to the toxic levels of chronic stress, dangerously processed food (Anti-Nutrients, or what I also call Master Disasters), and endocrine-disrupting chemicals everywhere in our environment, your hormone levels and metabolism have likely been thrown off-kilter. The Master Your Metabolism plan tackles these critical threats head-on.

First, you Remove Anti-Nutrients, the foods your body doesn’t recognize and that confuse and mess up your hormones. Next, you Restore Power Nutrients, the whole foods nature intended us to eat, the foods our bodies recognize, the ones that send healthy, metabolism-boosting messages to our hormones. And last, you Rebalance Your Energy, paying attention to when and how much you eat (which includes using this counter in your daily life—everywhere, all the time—to track the quality and the quantity of what you’re taking in each day).

Follow this three-step plan and you’ll reboot your entire endocrine system, so your body can get back to burning fat, building muscle, and making your metabolism work for you instead of against you. If you haven’t already, read my book Master Your Metabolism to learn more about how our bodies are under attack and how you can fight back to protect your biochemistry with a few key lifestyle changes. In the meantime, check out this at-a-glance peek at the Master Diet. As long as you focus on its three main principles, you can’t go wrong.


Step One: Remove Anti-Nutrients
• Hydrogenated fats
• Refined grains
• High fructose corn syrup
• Artificial sweeteners
• Artificial coloring and preservatives
• Nitrates and nitrites
• Glutamates
• Foods from animals treated with hormones or antibiotics
• Foods treated with pesticides

Reduce these
• Starchy vegetables
• Tropical, dried, and canned fruits
• Excess soy
• Excess alcohol
• Canned foods

Step Two: Restore Power Nutrients
• Legumes
• Alliums (garlic, onions, leeks, scallions)
• Berries
• Meat and eggs
• Colorful fruits and veggies
• Cruciferous veggies
• Dark green leafy veggies
• Nuts and seeds
• Dairy
• Whole grains

Step Three: Rebalance Energy
• Eat breakfast
• Eat every four hours
• Do not eat after 9 p.m.
• No simple carbs at night
• Eat until you’re full, but not stuffed
• Eat 40 percent carbs, 30 percent fat, 30 percent protein

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