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Metabolism Reset Plan

The 14-Day Ghana-Friendly Metabolism Reset Plan aims to halt weight gain and boost metabolism using local foods, emphasizing regular meals every 3-4 hours, protein inclusion, and daily movement. It includes specific meal suggestions for breakfast, lunch, snacks, and dinner, focusing on unprocessed carbs, vegetables, and healthy fats. Additional tips highlight hydration, avoiding sugary drinks, and maintaining a consistent sleep schedule to support overall health.

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ydanishara
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53 views2 pages

Metabolism Reset Plan

The 14-Day Ghana-Friendly Metabolism Reset Plan aims to halt weight gain and boost metabolism using local foods, emphasizing regular meals every 3-4 hours, protein inclusion, and daily movement. It includes specific meal suggestions for breakfast, lunch, snacks, and dinner, focusing on unprocessed carbs, vegetables, and healthy fats. Additional tips highlight hydration, avoiding sugary drinks, and maintaining a consistent sleep schedule to support overall health.

Uploaded by

ydanishara
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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14-Day Ghana-Friendly Metabolism Reset Plan

This plan is designed to stop rapid weight gain, restart your metabolism, and maintain
energy levels while working with local Ghanaian foods. Eat every 3–4 hours, include protein
in every meal, and avoid late-night heavy eating. Move daily and stay hydrated.

Metabolism Reset Basics


- Eat every 3–4 hours (3 meals + 2 small snacks)

- Protein in every meal (eggs, fish, chicken, beans)

- Mostly unprocessed carbs (yam, plantain, brown rice, whole wheat bread, oats)

- Lots of vegetables for fiber

- Healthy fats in moderation (avocado, groundnuts, seeds)

- Daily movement (20–30 min brisk walking, dancing, skipping rope, or chores)

- No late-night heavy eating (last meal 2–3 hrs before bed)

Breakfast (7–9am)
Alternate daily:
Day 1, 3, 5, 7, 9, 11, 13:
- 2 boiled eggs or 1 cup beans
- 1 slice whole wheat bread or ½ cup oats porridge (unsweetened)
- 1 banana or orange

Day 2, 4, 6, 8, 10, 12, 14:


- 1 cup koko (millet porridge, minimal sugar)
- Small handful roasted groundnuts
- 1 boiled egg

Snack 1 (10–11am)
- 1 small apple / pear / pawpaw slices
- OR a handful of roasted groundnuts

Lunch (12–2pm)
Balanced plate:
- ½ plate vegetables (garden eggs, cabbage, kontomire, okra, carrots, cucumber, tomatoes)
- ¼ plate protein (grilled chicken, fish, boiled eggs, beans)
- ¼ plate carbs (small portion boiled yam, plantain, brown rice, or banku)

Example meals:
- Kontomire stew + 1 boiled egg + small boiled yam
- Garden egg stew + grilled tilapia + small portion brown rice
- Okra stew + 1 small banku ball + fish

Snack 2 (3–5pm)
- 1 small handful boiled groundnuts or tiger nuts
- OR 1 boiled corn on the cob
- OR low-sugar Greek yogurt (if available)

Dinner (6–7pm)
Keep it light & protein-rich:
- Garden egg stew + 2 boiled eggs
- Light soup with small meat/fish and vegetables (no heavy swallow at night)
- Cabbage stir-fry with egg + small plantain pieces (boiled, not fried)

Daily Movement Plan


- Morning: 5–10 mins light stretching or skipping
- Afternoon: 20–30 mins brisk walk or dancing to music
- Evening: Short household chores or light stretching before bed

Extra Tips
- Drink 1–2 cups water before meals to help control portions
- Avoid sugary drinks (Coke, Fanta, sweet tea)
- If you crave sweets, eat fruit instead
- Sleep by 10:30–11pm to keep hunger hormones balanced

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