It is called ” The Muscle Diet “ , and it is the new metabolism diet: according to the author, Mark Lauren , triathlete, coach and trainer for years of the Special Operational Forces of the United States, the muscle diet allows to increase the metabolism with a diet and training program suitable for everyone, even beginners. I took some time to read the book before proposing it to you and in the end, despite some doubts about how concepts are presented, I would recommend it, because it is a really complete book: there are detailed food plans for both those who do an omnivorous diet that for those on a vegetarian / vegan diet, and a bodyweight training scheme that can be done at home or in the gym.

It is a useful book for those who want to change their eating habits, and for beginners, while people who normally train will find some explanations a little simplistic. But, on the whole, it is a book that gives a smattering of useful notions to those who have no results with diets, suffer from slow metabolism, are sedentary and would like to start changing but do not know where to start and how. So let’s say that for most people, Mark Lauren’s is an educational book.

This despite some concepts being denied by the latest research: the distribution of slow / fast carbohydrates based on the trend of blood sugar and their glycemic index is an outdated concept , which in recent years has been revised by numerous studies; the book is based on the theory of insulin as a “fattening” factor, a theory which, however, is no longer accredited by science as it once was,not to mention that insulin does not rise only thanks to carbohydrates, but also with proteins; in the book there is a tendency to demonize some foods, without however providing “causal” data but only observational data (this is the case of dairy products); finally, some suggestions such as “eat little and often” and “breakfast is important” have been revised in recent years and practically denied (read here and here for further information). In fact, today we know that there is no evidence to say that eating several times a day increases metabolism, nor that breakfast is the most important meal of the day.
However, if we want to choose a plan, it is good to follow it point by point, and Mark Lauren’s is an excellent plan despite these theoretical premises.
In fact, it allows us not to suffer from hunger and to increase metabolism with strategies that work, such as the cycling of carbohydrates and calories. Let’s see the detail on page two.