Phase 1 Metabolic Booster

Packed with healthy, low-carb recipes, Phase 1 turbo charges your metabolism to burn calories all day.

How much weight can I expect to lose in Phase I?

In the first four to six weeks of Phase I, men will lose an average of six to eight pounds per week, while women can expect to lose between four and six pounds per week. In subsequent weeks, an average weight loss of one to two pounds per week is normal.

Who is the Metabolic Booster Phase appropriate for?

The Metabolic Booster Phase is appropriate for those who wish to lose weight in a quick, safe and easy manner. It is also beneficial for those with type 2 diabetes, hypoglycemia, high blood pressure, high cholesterol or heart disease.

How long should I stay in the Metabolic Booster Phase?

For optimal weight loss results, we recommend staying on the Metabolic Booster Phase for a minimum of four to six weeks. For certain conditions such as type 2 diabetes and hypoglycemia, the Metabolic Booster Phase is appropriate for long-term usage.

If you experience weight gain when switching to Phase II (the Continuum Weight Loss Phase) or have “fallen off the health wagon” due to a holiday or vacation, it is highly likely that your blood sugar response is not yet under control and you are still secreting too much insulin, which will be stored as fat. To continue to regulate and boost your metabolism, simply return to the Truestar Phase I Metabolic Booster Phase for four to six weeks.

Why is the protein percentage higher in the Metabolic Booster Phase vs. other plans?

The hormone glucagon is released in response to dietary protein. Glucagon signals fat cells to release fat into the blood, therefore promoting its use. In other words, more fat is burned and more weight is lost when protein intake is increased. Insulin has the opposite effect of glucagon. Of its many functions, insulin is secreted from the pancreas to facilitate the uptake of glucose from the bloodstream into the cells. The glucose (a.k.a. blood sugar) is derived from carbohydrates and is the main source of fuel for the body. When we eat too many of the wrong carbohydrates, such as refined, white sugar and/or white flour, excess insulin is secreted to deal with the sugar. In short excess insulin = excess fat.

What can I eat in the Metabolic Booster Phase?

All meal plans in the Metabolic Booster Phase are created in the following ratio:

• 40% protein
• 30% carbohydrate
• 30% fat

It is important to eat in this ratio for each and every meal and snack in order to lose weight.

If you are eating directly from the Truestar meal plans, you need not worry—all of the meals are precisely balanced! If you are not eating from the Truestar meal plans, the foods that are allowed in our Phase I Metabolic Booster Phase are:

• Fruits
• Apples
• Apricots
• Blueberries
• Cherries
• Grapefruit
• Grapes
• Oranges
• Peach
• Pear
• Plum
• Prunes (pitted)
• Raspberries
• Strawberries
• Watermelon

• Broccoli
• Spinach
• Tomatoes and tomato sauce
• Cauliflower
• Peppers
• Mushrooms
• Water chestnuts
• Onions
• Zucchini
• Cucumber

• Navy beans
• Kidney beans
• Black beans
• Lentils
• Chickpeas
• Mung bean
• Pinto bean
• Romano bean
• Soy bean

• 2 Wasa crisp bread
• 1 cup of slow cooking oatmeal
• 1 medium sized whole wheat tortilla wrap (1 maximum per day)

Please note: all of the carbohydrates allowed have a low glycemic index rating.

• All refined flours and sugars
• Cereals and instant oatmeal
• Bread (aside from 2 pieces of Wasa crisp bread per day)
• Pasta
• Bagels, crackers or cookies
• Hamburger and hotdog buns
• White potatoes or rice
• Juice
• Candy, ice cream
• Granola bars
• Beer, wine

Please note: Alcohol is not allowed in the Metabolic Booster Phase

• Omega-3 eggs
• Egg whites
• Protein powder
• Lowfat dairy products (yogurt, cottage cheese)
• Soymilk, imitation soy meats or cheese, tofu, miso, veggie burgers
• Fish (salmon, tuna, mackerel, anchovies, sardines, halibut, sole, etc.)
• Chicken breast, slices, ground chicken
• Turkey (slices, turkey bacon, turkey breast, ground turkey)
• Lean ground beef and lean cut meats
• Veal

• Full-fat cheeses
• Full-fat meat products such as steaks, ribs, pork

• Ground flaxseed or flaxseed oil
• ½ handful of almonds, walnuts, soy nuts or cashews
• ¼ of an avocado daily
• Extra-virgin olive oil, olives (black or green)
• Almond oil
• Avocado oil
• Canola oil
• Pumpkin oil
• Soybean oil

• Deep-fried foods such as chips, french fries, etc.
• Full-fat cheese
• Marbled meats
• Vegetable oils such as safflower, sunflower
• Margarine

Sample meal plans

• Apricot power oatmeal
• Cheesy egg delight
• Cottage cheese fruit medley
• Fruit n' flax yogurt
• Peanut butter smoothie
• Strawberry and banana smoothie

• 1-2-3 salmon crisp sandwich
• Garden chicken salad
• Veggie tuna melt
• Veggie burger supreme
• Lox and cream cheese
• Fresh fruit with cottage cheese

• 10-minute chicken stir-fry
• Grilled salmon with squash
• Pan-fried veal with pesto sauce
• Egg salad crisp
• Bruschetta turkey crisp
• Mexican veggie mix

What if I do not like the meal plan I am given on that day?

The Truestar meal plans offer a variety of satisfying meals in all of our diets. Simply click the substitute button to select other meal options.

What else can I do to accelerate my weight loss process?

In addition to following the Truestar recommended meal plans, visit the Truestar Exercise and Vitamin sections to receive personalized programs for weight loss. In addition, you will find the Sleep and Attitude sections beneficial in keeping you motivated and well rested to meet your weight loss goals.

Phase 2 Continuum Weight Loss

In Phase II you will lose weight at a consistent pace, while enjoying a larger selection of healthy carbohydrates.

How much can I expect to lose in Phase II?

Congratulations! You have successfully lost a significant amount of weight in our Metabolic Booster Phase (Phase I). In Phase II, you will continue to lose weight at approximately one to two pounds per week.

How is Phase II different from Phase I (the Metabolic Booster Phase?)

Phase II contains a different ratio of carbohydrates, protein and fat than Phase I (Metabolic Booster Phase)—the carbohydrate content is 10% higher in Phase II. All meals and snacks in Phase II will have the following ratio:

• 40% carbohydrate
• 30% protein
• 30% fat

If you are eating directly from the Truestar meal plans, you need not worry—all of the meals in Phase II are precisely balanced! If you are not eating from the Truestar meal plans, the foods that are allowed in our Phase II Continuum Weight Loss Phase are similar to Phase I with a higher percentage of low glycemic index carbohydrates. Also allowed in Phase II: a wider variety of fruits, whole grains and four alcoholic beverages per week.

What happens if I gain weight in Phase II?

If you start to gain weight in Phase II, it is an indication that you may be secreting too much insulin. To permanently shift and increase metabolic function to stabilize blood sugar levels and insulin levels for weight loss, it is advisable to return to Phase I, the Metabolic Booster Phase, for four to six weeks. Individuals with type 2 diabetes, hypoglycemia, high blood pressure, high cholesterol and heart disease tend to do better on a higher protein diet such as the Phase I Metabolic Booster Phase long term.

How long should I stay in Phase II?

It is advisable to stay on Phase II until you reach your goal weight. Once your weight loss goals have been achieved, you can eat from any of the Truestar meal plans, which include:

• Optimal wellness plans
• Red meat free plans
• Dairy-free plans
• Dairy-free wheat-free plans
• Gluten-free plans
• Nut-free plans
• Vegetarian plans
• Vegan plans

All Truestar meal plans (with the exception of children's meals) are based on a 40:30:30 ratio of low glycemic index carbohydrates: protein: fat. If you are no longer eating from the weight loss meal plans, you will find a larger selection of whole grain food items such as whole grain bread and pasta.

Please keep in mind that all of our meals are balanced to normalize insulin levels. The whole grains found in our meal plans not geared for weight loss are made of rich fibers and flours, such as kamut and spelt pasta or multigrain and flaxseed bread. Once you have lost your desired amount of weight, you should be able to eat whole grains in moderation and in combination with the proper amounts of protein and fat and easily maintain your weight. By simply sticking to the Truestar meal plans or following our foods allowed vs. not allowed, you are guaranteed weight loss success.

If you find you are putting on excess weight, it is likely that your blood sugar levels are not yet normalized and you are secreting too much insulin. Excess insulin will be stored as fat in the body. To counteract this effect, please return to Phase I, the Metabolic Booster Phase, for four to six weeks.

What is the percentage of protein, carbohydrate and fat per meal in Phase II?

Phase II contains a different ratio of carbohydrates: protein: fat than Phase I (Metabolic Booster Phase). The carbohydrate content is 10% higher in Phase II. All meals and snacks will have the following ratio in Phase II:

• 40% carbohydrate
• 30% protein
• 30% fat

If you are eating directly from the Truestar meal plans, you need not worry—all of the meals are precisely balanced! If you are not eating from the Truestar meal plans, the foods that are allowed in our Phase II Continuum Weight Loss Phase are similar to those allowed in Phase I with a higher percentage of low glycemic index carbohydrates. Also allowed in Phase II: a wider variety of fruits, whole grains and four alcoholic beverages per week.

What can I eat in Phase II?

The following list identifies all of the specific foods allowed. The highlighted areas identify the new foods that have been added to the Phase I meal plans.

Carbohydrates allowed (40%)

Fruits - All fruits with the exception of dates

All vegetables are allowed except for white potatoes. Sweet potatoes and squash are allowed. For example:

• Broccoli
• Spinach
• Tomatoes/tomato sauce
• Cauliflower
• Peppers
• Mushrooms
• Water chestnuts
• Onions
• Zucchini
• Cucumber
• Spaghetti, butternut or acorn squash
• Sweet potatoes

• Navy beans
• Kidney beans
• Black beans
• Lentils
• Chickpeas
• Mung bean
• Pinto bean
• Romano bean
• Soy bean
  

• 2 Wasa crisp bread
• Slow cooking oatmeal
• 1 medium sized whole wheat tortilla wrap (1 maximum per day)
• ½ cup per day of kamut or spelt pasta
• ½ cup per day of brown rice

• Red Wine
• Light Beer

Tip: Be sure to have a selection of protein if indulging in alcoholic beverages.

Please note: all of the carbohydrates allowed have a low glycemic index and glycemic load rating.

• All refined flours and sugars
• Cereals and instant oatmeal
• Bread (aside from Wasa crisp bread)
• White pasta, white bagels, crackers or cookies
• Hamburger and hotdog buns
• Potatoes or rice
• Juice
• Candy, ice cream
• Granola bars

• Omega-3 eggs
• Egg whites
• Protein powder
• Lowfat dairy products (yogurt, cottage cheese)
• Soymilk, imitation soy meats or cheese, tofu, miso, veggie burgers
• Fish (salmon, tuna, mackerel, anchovies, sardines, halibut, sole etc.)
• Chicken breast, slices, ground chicken
• Turkey (slices, turkey bacon, turkey breast, ground turkey)
• Lean ground beef and lean cut meats
• Veal

• Full-fat meat products such as steaks, ribs, pork

• Full-fat cheeses (all cheeses, such as cheddar, mozzarella and havarti, should be lowfat)

• Ground flaxseed or flaxseed oil
• ½ handful of almonds, walnuts, soy nuts or cashews
• Extra-virgin olive oil, olives (black or green)
• Almond oil
• Avocado oil
• Canola oil
• Pumpkin oil
• Soybean oil
• ¼ of an avocado daily
• Small amount of butter

• Deep-fried foods such as chips, french fries etc.
• Marbled meats
• Vegetable oils such as safflower, sunflower
• Margarine

Sample meal plans

• Mixed berry smoothie
• Apple cinnamon power oatmeal
• Omega-3 omelet delight
• Lox and cream cheese with fruit
• Healthy eggs and bacon delight

• Turkey salad
• Fresh fruit medley with cottage cheese
• Ham and Swiss crisp
• Pesto tuna melt
• 1-2-3 salmon crisp sandwich

• Grilled salmon and carrots
• Veggie burger and salad
• Grilled chicken and broccoli
• Tuna burgers
• Veggie beef stir-fry

• Yogurt supreme
• Zone chocolate peanut butter bar
• Veggies and cheese
• Granola delight

What if I do not like the meal plan I am given on that day?

The Truestar meal plans offer a variety of satisfying meals in all of our diets. Simply click on substitute button to receive other meal options.

What else can I do to accelerate my weight loss process?

In addition to following the Truestar recommended meal plans, visit the Truestar Exercise and Vitamin sections to receive personalized programs for weight loss. In addition, you will find the Sleep and Attitude sections beneficial in keeping you motivated and well rested to reach your weight loss goals.