| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | Coffee (as much as you want) | 2 boiled eggs, spinach (as much as you want) | Grilled steak (as much as you want) |
| 2 | Coffee + whole wheat bread (as much as you want) | Grilled steak, green salad, 1 fruit | Ham (as much as you want) |
| 3 | Coffee + whole wheat bread | 2 boiled eggs, tomato salad, green beans | Ham and green salad |
| 4 | Coffee + whole wheat bread | Carrots with lemon and coffee | Fruit salad + plain yogurt |
| 5 | Coffee + whole wheat bread | Grilled white fish + raw tomato | Grilled steak + salad |
| 6 | Coffee + whole wheat bread | Grilled de-skinned chicken | 2 boiled eggs + carrots |
| 7 | Lemon tea | Grilled steak + fruit | Cheat meal (your choice) |
| 8 | Coffee | 2 boiled eggs + spinach | Grilled steak |
| 9 | Coffee + whole wheat bread | Grilled steak + green salad + 1 fruit | Ham |
| 10 | Coffee + whole wheat bread | 2 boiled eggs, tomato salad, green beans | Ham and green salad |
| 11 | Coffee + whole wheat bread | Carrots with lemon + coffee | Fruit salad + plain yogurt |
| 12 | Carrots with lemon + coffee | Grilled white fish + raw tomato | Grilled steak + salad |
| 13 | Coffee + whole wheat bread | Grilled chicken + tomatoes | 2 boiled eggs + carrots |
| 14 | Coffee + whole wheat toast | Grilled turkey breast + cucumber salad | Baked salmon + steamed broccoli |
| 15 | Coffee + boiled eggs | Cottage cheese + arugula + cherry tomatoes | Grilled beef strips + sautéed zucchini |
Notes:
- Portion sizes: Protein = palm size or as much as you want if listed.
- Drinks: Water encouraged throughout the day.
- No sugar, dairy (except plain yogurt/cottage cheese), or alcohol.
- No added oils except small amounts for grilling.
Scientific Basis of the 15-Day Metabolism Diet
The diet follows principles rooted in metabolic adaptation, insulin control, and macronutrient optimization, which can trigger short-term fat loss and metabolic recalibration:
1. High-Protein Intake (Muscle-Sparing, Thermogenic)
Protein-rich meals (eggs, steak, fish, chicken) increase the thermic effect of food (TEF), the energy cost of digestion.
Protein supports muscle retention during caloric restriction and suppresses ghrelin, the hunger hormone.
2. Low Carbohydrate Load (Insulin Modulation)
Minimizing carbs (except for vegetables and small fruits) reduces insulin spikes, promoting lipolysis (fat breakdown).
Stable insulin levels reduce fat storage and support better blood sugar regulation.
3. Intermittent-Caloric Restriction (Metabolic Reset)
The rigid, low-calorie structure across 15 days acts like a short-term metabolic shock:
Reduces water retention
Increases fat oxidation
Temporarily lowers leptin, making the body more responsive to future dietary cycles
4. High Micronutrient, Low Inflammation Focus
Frequent use of vegetables (spinach, tomato, carrots, green beans) provides fiber and antioxidants with minimal calories.
Avoiding sugar, processed carbs, and dairy minimizes inflammation and bloating.
5. Strategic Use of Coffee
Caffeine boosts lipolysis, energy expenditure, and suppresses appetite.
Acts as a mild thermogenic and stimulant without adding calories.
Made by Helen Chisangowerota
Tags: time restricted eating, intermittent fasting, weight loss, fat burning, metabolism, circadian rhythm, health, wellness, autophagy, insulin sensitivity, metabolic flexibility, fasting, diet, nutrition, healthy eating, weight management, energy levels, gut health, cellular health, hormone balance, mindful eating.
Author
Dr. Thabo Mokoenana, MBChB, FCP (SA)
Specialist Physician (Internal Medicine)
Dr. Thabo Mokoenana is a South African specialist physician with over 9 years of clinical experience in internal medicine, hypertension management, and cardiovascular risk reduction. He obtained his MBChB from the University of Pretoria and completed his Fellowship of the College of Physicians of South Africa (FCP SA). His clinical work focuses on evidence-based management of chronic diseases including hypertension, diabetes, and metabolic syndrome.
Member, Colleges of Medicine of South Africa (CMSA)
Registered with the Health Professions Council of South Africa (HPCSA)
Medical Reviewer
Dr. James Peterson, MD, FACC
Medical Disclaimer
The content on Healthlism.com is for educational purposes only and does not replace professional medical diagnosis, treatment, or advice. Always consult a licensed healthcare provider.
