The 4 minute metabolism awakening diet is a program created by American coach Meredith Shirk and known as ” The 4 minute solution “. Shirk is a certified biologist as a professional coach and sports nutritionist.
La di lei is an extremely simple and practical diet, which is based on 4 minutes of daily exercises to be practiced in the morning and a detoxification plan to awaken the metabolism and drain the fluids.

In fact, the diet awakens the metabolism of 4 minutes combines a short workout but within everyone’s reach and a first phase of deep detoxification of the lymphatic system.

Only by acting on the lymphatic system is it possible to awaken the metabolism and lose stubborn fat, explains Shirk, who with this method has lost the weight of pregnancy and has helped many metabolically disadvantaged women. In fact, the program is designed for sedentary men and women who are over 40-45 years old and therefore have greater difficulties in losing weight: among the successful cases, even women over 65.

The detox phase involves the use of a hot drink that can be made at home, a menu with some foods to act on the lymphatic system and the 12-hour rule.

Let’s see step by step how the diet awakens the 4-minute metabolism according to its general principles.
These indications together with the example menu that is reported below are the main recommendations of the method. However, those wishing to do the diet awaken the metabolism of 4 minutes in its original version can only do it by purchasing the book in English, at a cost of about 13 euros, with a digital copy.  

DIET AWAKENS METABOLISM OF THE 4 MINUTES: DETOX PHASE

This first phase lasts 15 days, and includes the hot drink routine in the morning, a menu to reduce excess fat and drain liquids, the 12-hour rule.

DRINK AWAKENS METABOLISM: RECIPE

For 15 days in the morning, when you wake up, you need to prepare a hot drink to drink.
It is necessary to have all the ingredients ready, the preparation must be done on the spot.

Here we see one of the hot drinks recommended by Shirk to start the day by purifying.

The ingredients are as follows: a spoonful of orange compote or orange marmalade with no added sugar; a spoonful of pure pomegranate juice; a pinch of cinnamon; a black tea bag.

None of the ingredients should be skipped! After this drink you need to do the 4 minutes of metabolic exercise, so don’t skip the jam either. Infuse a black tea bag for 2 minutes in a cup of boiling water. Melt the spoonful of jam, the spoonful of pure pomegranate juice and a pinch of cinnamon in it.
The drink should be drunk hot, not hot.
After 15 days it can be replaced with a cup of black tea with a little cinnamon and a teaspoon of orange honey or molasses. It should be drunk when we wake up, within half an hour.
Not two hours later or an hour later.

After drinking the drink, you need to do about 4 minutes of metabolic training.

WORKOUT AWAKENING METABOLISM

This is an example of a 4-minute metabolic workout according to the trainer.

• Squat with side kick of the leg ( watch video ) for 30 seconds.
• 15 seconds of jogging in place.
• 30 seconds of cursey lunge alternating legs ( watch video )
• thirty seconds of mountain climbers (you can start slowly, watch video )
• 15 seconds of jumping jacks ( watch video ).
  Repeat everything for another cycle, or you can do the workout proposed in this video , from minute 4.31 to minute 8.40.
  Or the training proposed here, from 1.20 minutes.
  You can also intersperse them.

Only after the short workout can you have the rest of breakfast, choosing for example a hot drink of your choice sweetened with stevia + a glass of orange or pineapple juice with no added sugar + an egg omelet with an egg white or, alternatively to the omelette, 150 grams of skimmed Greek yogurt with stevia and cinnamon.

At lunch , every day in the detox phase, it is necessary to eat a portion of raw or cooked vegetables including: red peppers (cooked), beets (raw or cooked), carrots (raw), tomatoes (raw or cooked), radicchio ( cooked), pumpkin (cooked).
The quantity is your choice and you can combine lemon juice or vinegar, spices to taste and a maximum of a teaspoon or two of oil or a quarter of an avocado.
This part of the vegetables listed is very important, it is one of the principles of the detox phase.
At lunch you can combine a protein dish. For example 120 grams of turkey, chicken or veal or the same weight of legumes already boiled or white fish such as hake, cod or sea bream for a woman. And 50 grams more for a man.
At the end of the meal a fruit of your choice.

At dinner, a dish of your choice between meat (130 grams, except fatty cuts for women and about 160 for men), fish or shellfish (150-200 grams) or skimmed dairy products such as 100-150 grams of cottage cheese or cottage cheese or two more eggs if you don’t eat them for breakfast. Bresaola is also good (max 100-125 grams for women / men), natural tofu (such as bresaola), sliced ​​roast turkey (130-150 grams for women / men). You can combine a plate of raw or cooked free-weight vegetables with a teaspoon of oil. At the end of the meal, a cooked fruit such as apple or pear or a small banana or one / two kiwis.
You have two snacks based on a seasonal fruit or 10 almonds or 12 grams of dark chocolate.

The other rule to follow in these 15 days is that of 12.

A maximum of 12 hours must pass between the hot drink in the morning and the end of dinner. Beyond this time, therefore from the end of dinner to the next day, you can no longer eat, but drink at the most hot unsweetened herbal teas.
In this phase, up to 3-4 kilos are lost per week.

Let’s see a maintenance plan on page two.
(CONTINUED ON PAGE TWO)