The Met Flex Diet

DedicationTo my mother, Rena, who is always willing to try my new programs and who is always honest in her assessments, as mothers tend to be. I’m forever grateful for all of your sacrifices and support and, most important, for teaching me how to fight. ContentsCoverTitle PageDedicationA Note from the Author1: What Is Metabolic Flexibility?2: Improving Your Metabolic Flexibility3: Week 1: Fundamental4: Week 2: Adaptation5: Week 3: Conversion6: Week 4: Rhythm7: Week 5: Stride8: Week 6: Downhill9: Met Flex RecipesMealsChive and Gruyère Frittata with Crab and AvocadoCrustless Bacon, Zucchini, and Pepper Jack QuicheKeto PancakesBanana Nut MuffinsBacon Egg CupsBreakfast Burrito BowlHam, Cheese, and Egg RollsAvocado Egg BoatsSimple Egg SaladBacon-Stuffed AvocadosAlmond and Chicharrones–Crusted Pork Tenderloin with Chipotle Cauliflower SmashGreek Pork and Feta Meatball Lettuce WrapsPan-Seared Pork Chops with Romesco Butter and Manchego BroccoliItalian Sausage, Spinach, and Cheese–Stuffed Portobello MushroomsMasala-Dusted Chicken Thighs with Garlicky Brown Butter SpinachGoat Cheese and Olive–Stuffed Chicken Breasts with Balsamic-Buttered KaleCoconut Chicken, Cashew, and Asparagus Stir-Fry with Butter-Soy Cauliflower RiceMediterranean Chicken Skewers with Shaved Carrot and Walnut SaladSpicy Chicken and Peanut Lettuce Wraps with CucumberChicken Broccoli CasseroleRoasted Citrus-Miso Salmon and Green BeansCurried Coconut Cod, Shrimp, and Fennel StewCreamy Garlic Parmesan Zucchini Noodles with ShrimpCrispy Roasted Cauliflower Steaks with Zucchini “Ghanoush”Three-Cheese Eggplant and Asparagus Rollatini with PestoPhilly Cheese Steak and Roasted Tomato MeltsChili-Rubbed Flank Steak with Chipotle Butter and Charred Lime BroccoliSalisbury Steaks with Rosemary-Buttered Mushrooms and Fresh Tomato SaladSteak Tip Cacciatore with Cauliflower RiceEnchilada BowlBuddha Power BowlDeconstructed Egg RollSalmon Avocado Power BowlMeatball BowlLow-Carb Burger BowlChicken Burrito BowlPoke BowlPhilly Cheese Steak BowlSnacksBacon Guac BombsBacon Avocado BombBacon-Wrapped Asparagus BitesLow-Carb Chocolate Chip CookiesAvocado FriesBurger Fat BombsCookie Dough Fat BombsMeat-Stuffed PeppersSmoothiesStrawberry Delight SmoothieCreamy Fatty Avocado SmoothieMixed Berry Supreme SmoothieLuscious Chocolate Smoothie10: Snacks11: ExercisesNotesIndexAbout the AuthorAlso by Ian K. Smith, M.D.CopyrightAbout the Publisher A Note from the AuthorI’ve been researching, studying, and writing about nutrition, health, and fitness for a long time. I’ve personally corresponded with tens of thousands of people looking to improve their diet and fitness levels and lose weight. In many respects, I feel like I’ve seen and heard it all; however, I’m absolutely certain there’s still a lot out there for me to learn, and this presents an infinite number of opportunities to grow intellectually and expand my knowledge base. These yet-to-be-discovered opportunities excite and fuel my desire to keep exploring and creating as I work to help others find answers to health challenges they so desperately want or need.As much as I’ve tried to understand new scientific concepts and principles, I’ve always strived to understand the concerns and feedback of everyday people who are 1What Is Metabolic Flexibility?To understand the concept of metabolic flexibility, you first must understand the concept of metabolism. There’s no doubt in my mind that everyone reading this book has heard the word “metabolism”; however, many of you might not understand exactly what it means and what its full array of implications are for your health. So let’s get a basic understanding of this critical physiologic concept that can have a tremendous impact not just on that number you see on the scale but on how you actually look and feel.METABOLISMIf asked what the word “metabolism” means, most people would say, “How fast my body can burn calories.” That basic understanding still holds true. However, your metabolism isn’t some magical thing inside of your body that just chews up calories, nor is it an organ, like