Calendar A 12-day Reset For Your Metabolism

"Your metabolism is not something you are stuck with. It’s something you can improve."

Are you feeling as if you have a low charge in your body?

Are you feeling tired even after you have had enough nutrition?

If yes, is this because your metabolism got slow?

But why? There might be several reasons for your metabolism to slow down. In this blog, we will discuss metabolism, its essentiality, and a 12-day dietary routine to reset your metabolism.

What is Metabolism?

You might have seen the word metabolism in the benefits section of most diet plans or any foods like, it boosts metabolism, it enhances metabolism. Still, you might not have any idea about what metabolism is. So metabolism means a series of biochemical processes that occur in living organisms to maintain their life.

Now what do these processes do? They convert the food into energy to encourage them to support cellular repair and fuel up all physical activities. If your metabolism is slow then it can lead to various concerns such as weight gain, fatigue, and overall poor health. So this metabolic reserve is highly essential for you to improve energy levels, promote weight loss, and enhance overall well-being.

Why Reset Your Metabolism?

As mentioned earlier, there are several reasons why you should reset your metabolism. This is because of it,

Boosts your energy:

Why Reset Your Metabolism A proper metabolic function in your body can convert food into energy more efficiently and that will keep you energetic without feeling tired throughout the day.

Weight Loss:

If you are someone who is experiencing weight gain due to poor metabolism then a well-functioning metabolism can encourage weight loss by increasing the number of calories your body burns in rest mode.

Improve Digestion:

Many people have constipation issues, and bloating problems due to poor metabolism, so for a better digestive process and nutrient absorption metabolism is essential.

Enhance Mental Health:

Balanced metabolic processes can improve brain function and mood stability.

12-day Diet for your metabolism:

This diet plan is designed in such a way that you meet your daily calorie requirements because as per a few studies most adults, a daily caloric intake of 1,800 to 2,400 calories is recommended depending on their physical activity and their unique health goals. In the process of metabolic reset you need to focus on nutritious foods rather than just counting calories so here is a balanced dietary approach to boost your metabolism.

Day	Meal	Food	Approx. Calories
1	Breakfast	Smoothie: Spinach, banana, Greek yogurt, chia Seeds, Almond Milk	350
	Lunch	Quinoa Salad with Mixed Green leafy vegetables, Cherry Tomatoes, Cucumbers	450
	Snack	Apple Slices with Almond Butter	200
	Dinner	Grilled Salmon with Steamed Broccoli and Sweet Potato	550
	Total		1,650
2	Breakfast	Scrambled Eggs with Spinach and Whole-Grain Toast	400
	Lunch	Lentil Soup with Mixed Vegetables/Quinoa Salad with Mixed Green leafy vegetables, Cherry Tomatoes, Cucumbers	400
	Snack	Carrot Sticks with Hummus	150
	Dinner	Chicken Stir-Fry with Bell Peppers, Broccoli, and Brown Rice	500
	Total		1,450
3	Breakfast	Avocado Toast with Poached Egg	350
	Lunch	Chickpea and Avocado Salad with Lemon Vinaigrette	450
	Snack	Handful of Mixed Nuts	200
	Dinner	Baked Codfish with Quinoa and Sautéed Kale	550
	Total		1,550
4	Breakfast	Oatmeal with Berries, Flaxseeds, and Honey	400
	Lunch	Brown Rice with Rajma (Kidney Beans), Corn, and Avocado	500
	Snack	Greek Yogurt with Granola	200
	Dinner	Turkey Meatballs with Whole-Grain Pasta and Marinara Sauce	600
	Total		1,700
5	Breakfast	Smoothie: Kale, Pineapple, Coconut Water	350
	Lunch	Grilled Chicken Salad with Mixed Green leafy vegetables, Tomatoes, Balsamic Vinaigrette	450
	Snack	Sliced Bell Peppers with Guacamole	150
	Dinner	Shrimp and Vegetable Stir-Fry with Cauliflower Rice	550
	Total		1,500
6	Breakfast	Whole-grain toast with Almond Butter and Banana Slices	350
	Lunch	Spinach and Quinoa Bowl with Roasted Vegetables	450
	Snack	Cottage Cheese with Pineapple Chunks	200
	Dinner	Baked Tofu with Vegetable Curry and Brown Rice	550
	Total		1,550

Additional tips:

For all of these six days, you have been following a metabolic reset plan to boost your energy. So half a calendar of 12 days is done at this point here are a few additional tips that need to be followed along with diet:

1) Sleep well for about 7-8 hours undisturbed.

2)Next you need to drink enough water to keep yourself hydrated.

3)Avoid all unhealthy fats that are found in processed and packaged foods.

4)Incorporate regular exercise in your daily routine to boost your metabolism.

Now let's go on to the reset plan for the remaining days.

Day 7-12

Day	Meal	Food	Approx. Calories
7	Breakfast	Smoothie: Spinach, Banana, Almond Milk	350
	Lunch	Grilled Chicken Salad with Mixed Greens, Tomatoes, Balsamic Vinaigrette	450
	Snack	Apple Slices with Peanut Butter	200
	Dinner	Baked Salmon with Sweet Potato	550
	Total		1,650
8	Breakfast	Oatmeal with Berries and Flaxseeds	400
	Lunch	Quinoa Bowl with Chickpeas and Avocado	450
	Snack	Mixed Nuts	200
	Dinner	Shrimp Stir-Fry with Vegetables	550
	Total		1,600
9	Breakfast	Scrambled Eggs with Whole-Grain Toast	400
	Lunch	Lentil Soup with Mixed Vegetables	400
	Snack	Greek Yogurt with Honey	200
	Dinner	Turkey Meatballs with Whole-Grain Pasta	600
	Total		1,600
10	Breakfast	Avocado Toast with Poached Egg	350
	Lunch	Brown Rice with Black Beans and Corn	500
	Snack	Carrot Sticks with Hummus	150
	Dinner	Baked Codfish with Sautéed Kale	550
	Total		1,550
11	Breakfast	Smoothie: Kale, Pineapple	350
	Lunch	Spinach and Quinoa Bowl with Roasted Vegetables	450
	Snack	Bell Peppers with Guacamole	150
	Dinner	Grilled Tofu with Vegetable Curry	550
	Total		1,550
12	Breakfast	Whole-grain toast with Almond Butter and Banana Slices	350
	Lunch	Chicken Stir-Fry with Brown Rice	450
	Snack	Cottage Cheese with Fruit	200
	Dinner	Baked Tofu with Vegetables	550
	Total		1,550

Research on metabolism:

This diet plan for metabolic reset is designed in such a way that your all nutritional requirements will be met according to research by

❖ American Journal of Clinical Nutrition- Higher protein diets increase metabolic rate and support weight loss.

❖ As per the Journal of Nutrition dietary fiber Improves glycemic control, lowers LDL cholesterol, and supports gut health.

❖ According to Obesity Reviews early eating and calorie distribution favor metabolic health and weight management.

❖ As per research by Frontiers in Microbiology, probiotics Improve gut microbiota, which can influence weight regulation, glucose metabolism, and lipid levels.

The bottom line:

Our 12-day metabolic reset plan can rejuvenate your body, by increasing your energy levels and promoting weight loss. If you have any additional queries or diet adjustments you can visit with a dietitian who can help you out with the best metabolic diet reset plan as per your medical concern that will support your overall health and well-being. Always remember, that consistency is key to achieving lasting results.

Image of blog author: Dr. Sameer Sekhar Patra

Nutrition & Health Coach

Dr. Sameer Sekhar Patra is a Sports Medicine Doctor, Transformation coach, Diets and Nutrition, Research enthusiast with an interest in medical technology. Dr. Sameer is available for online consultation on HealU(One stop solution for all Health and Wellness needs) 24/7.

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