In the 1950s, Dr. Broda Barnes stated as many as 40 percent of Americans were experiencing effects of low metabolic rates, i.e. hypothyroidism. Today, 12 percent of Americans have been diagnosed with a hypothyroid, but millions more could be suffering the disastrous toll undiagnosed thyroid disorders take on our health. If left untreated, hypothyroidism can lead to a multitude of serious medical issue including cardiological disease, infertility, obesity and cancer.
Hypothyroidism results in a massive increase in stress hormones that puts our bodies into an insulin resistant state where we store massive amounts of fatty tissue. With 1-3 adults considered as being overweight in the U.S., it is imperative that we learn good eating habits to reverse this trend. The good news is that many of us are recognizing the importance of healthy eating and want to make better choices. However, with the often conflicting advice from the news media and the dozens of diets out there, it is very difficult to understand what is really good for us. Are eggs healthy, or do they have too much cholesterol? Is red meat a good choice, or is it a bad one?
Many of us often look for a quick fix when we have an important event coming up or are trying to get ready for bathing suit season. But we get disappointed when the results are short lived. You may drop 10 pounds in the first three weeks of your diet, but then gain them all back the following month.
Crash diets lead to excessive stress on the body. This stress causes some initial weight loss that can satisfy you in the short term. But the chronic stress to the metabolism causes a massive degradation of the metabolic rate, and over the long term causes a rebound where many people gain more weight than they initially lost.
Why does this happen? We'll share with you the holy grail — making healthy food choices must become your lifestyle. You must look past the hype of diets and truly understand what foods are good for you, and what you should avoid.
Why People Have Difficulty Succeeding With a Dietary Plan
There are a number of reasons people have a difficult time adopting a healthy dietary plan. Cravings, emotional eating, social engagements are among the top reasons people attribute failure to, but we have a secret for you. Most people are unsuccessful with a nutrition strategy because they do not have time to cook or prepare their own food.
However, with meal planning, you only need to dedicate one day (or just a few hours a week) to prepare delicious and nutritious food to eat for the next 5-7 days.
In this meal prep guide, we will introduce you to the easiest "diet" you will ever have to implement — the Thermo Diet. Once you learn more about it, you can make adjustments to your eating habits and transform your lifestyle. You will not only lose weight, but you'll feel more energetic and happier because this diet doesn't limit your calories or your portions, but recommends foods that are scientifically proven to help you live your best life!
All About the Thermo Diet
You may be hesitant about learning yet another diet that you feel you may not be able to follow. However, give this a chance, as we truly believe this will be the last "diet" you'll ever have to learn about.
Plus, we not only tell you WHAT you need to eat, we tell you WHY. When you truly understand how your body works, what it needs to work at optimal levels, and what can hinder that natural process, you can feel good about making healthier choices!
What Is Thermo?
Thermo is the optimal state of health that your body always strives to be in. Every day — in fact, every second — your body is working to eliminate toxins it absorbs from the foods we eat, the air we breathe and the environment around us.
However, just like a car that doesn't have enough oil or unfiltered gasoline will not function properly, our body cannot do its job when it's exposed to too many toxins. A buildup of toxins can lead to disease, weight gain, poor sleep, infertility, sexual dysfunction, anxiety and depression.
While we may not be able to control the environment around us, we can control what foods we put into our body to help its self-cleaning properties work at optimal levels.
It's important to understand that our diet doesn't just control our weight, but our overall health. Obesity leads to a myriad of serious problems, such as:
- Thyroid Dysfunction
- Hormonal Imbalance
- Nutrient Deficiencies
- Heart Disease
- High Blood Pressure
- Kidney Disease
The Thermo Diet utilizes the power of nutritious, real foods and wholesome lifestyle to balance your hormones, strengthen the endocrine system, revitalize your metabolism, as well as reset your cortisol levels, reduce inflammation, increase cell functioning and cure many of the ailments that currently plague you. Also, you're going to burn fat and loose weight along the way.
You can achieve meaningful change without turning to conventional over-the-counter medications or prescription drugs to cure you — you will do that with simple diet changes.
By learning to eat right, you will give your body the crucial micronutrients needed to achieve an optimal hormonal balance and metabolic functioning.
Metabolism and Digestion
The Thermo Diet is based on the science of how the body uses food to create energy. Food consists of three macronutrient groups:
- Proteins that become amino acids
- Carbohydrates that become glucose to fuel your body’s cells
- Fats that become triglycerides and fatty acids
Your body breaks down the foods you consume into macronutrients during the digestion process, and then your metabolism converts the carbohydrates into glucose to be used as energy. Toxins, stress and illness can turn a healthy metabolism into a stress metabolism, which causes your body to convert oils into triglycerides and stores them as fat in your cells. Over time, a stress metabolism will lead to obesity and a hormonal imbalance — two afflictions that set the stage for additional disease.
By increasing the amount of calories your metabolism burns by thermogenesis, the Thermo Diet increases energy flow through the cells, decreases inflammation, returning you to a state of optimal health that allows your body to stop storing fat. By eating the right carbs, the right fats and the right proteins, you can restore hormonal balance to your metabolism. To put it simply: Burn fat by eating food that takes longer to convert into energy.
Thermo Diet 101
The Thermo Diet is a nutritional and wellness philosophy that works with a system of activators, blockers (bad foods, drugs and environmental toxins that cause oxidative stress, inflammation and free radical damage to your body) and balancers (foods that may be good, but in moderation, such as protein) that will restore your body to a state of optimal health that we call Thermo.
By decreasing blockers and increasing activators, your body will:
- Burn fat and look younger
- Naturally balance your hormones
- Think clearly
- Sleep deeply
- Heal your thyroid and metabolism
- Reduce anxiety and stress
- Feel more energetic
The Thermo Diet basically has one guideline — it encourages practitioners (this sounds like we are asking them to ask their doctor to encourage this) to invite activators into their lives and to avoid blockers at all costs. The basic premise of the Thermo Diet is to increase the amount of calories your metabolism burns by thermogenesis. The Thermo-approved foods will increase the rate of your body’s natural metabolic processes to burn more fat, and reach a state of optimal health.
Thermo Diet Dos and Don'ts
Foods to Enjoy
- Grass-fed beef
- Free-range chicken
- Free-range turkey
- Game meats
- Wild salmon
- Organic eggs
- Organic dairy
- Bone broth
- Tubers & squash
- White rice
- Fermented foods
- Cane sugar
- Saturated fat
- Monounsaturated fat
- Coconut oil
- Organic dark chocolate
- Grass-fed butter
- Extra virgin olive oil
- MCT oil
- Avocado oil
Foods to Avoid
- Brown Rice
- Rice bran
- Wheat bran
- Wheat germ
- Other grains
- Vegetable oils
- Polyunsaturated fats
- Trans fats
- Fish oils
- Seed oils
- Peanut oil
- Cottonseed oil
Thermo Diet Results
What results can you expect from the Thermo Diet? Remember that this isn't a short-term goal, but a lifestyle change. Although results will not be overnight, you can monitor successful metabolic transformation in the following ways:
- Keep a journal and monitor your body measurements.
- Measure your temperature, as the ideal temperature of the human body is 98.6 degrees Fahrenheit or 37 degrees Celsius.
- Measure your heart rate, as the idea resting heart rate for Thermo practitioners is around 80-85 BPM. We recommend measuring your heart rate in the morning after you’ve taken your body temperature.
- You will notice longer and better sleep patterns.
- Better hair and nails.
Why the Thermo Diet is Easier Than Other Diets
Christopher Walker, neuroscientist and founder of Thermo Diet, stated that "the basic goal of the Thermo Diet is to restore your metabolic functioning, and let that improved metabolism raise your level of health so that your body naturally wants to lose the weight, rather than trying to force it through stress."
There are a lot of diets out there, but it's easy to understand why the Thermo Diet stands out — it's a lifestyle and not a fad. It doesn't just get short term results, but changes your patterns and routines to live an overall healthier lifestyle with weight loss as just one of the many benefits.
The Thermo Diet is easier to implement than many of the other diets, and easier to stick to. With this diet, you don't need to:
- Count calories or portion control, thereby remaining hungry and not fulfilled
- Purchase expensive meal kits that may be loaded with GMOs, pesticides and other toxins
- Purchase tests that measure ketones in your blood, breath or urine (as part of the Keto diet)
- Hire a nutritionist
The Thermo Diet is easy to understand and utilize because once you learn how your body works, you simply choose to feed it with foods that will improve metabolism and naturally lead you to lose weight.
Meal Prep Overview and Advantages
While cooking your own meals is not a restriction of the Thermo Diet, it does help if you know what's in your food. When you eat out in a restaurant or order food in, you can't account for what type of oil the food was cooked in, how old the ingredients are or where they were purchased. Meal prepping is a great strategy to try when you want to make healthier eating choices.
What Is Meal Prepping?
Meal prepping simply means preparing your meals ahead of time. Most commonly, people prep their meals on Sunday for the rest of the week. There are different stages to meal prep — you can prepare all the food and then refrigerate or freeze it to warm it up later. Alternatively, you can cut and portion out the food, but leave the cooking until right before you plan to consume the meal. Batch prepping is another method where you create a large batch of food and then portion it out and freeze it.
Advantages of Meal Prepping
Meal prepping has several advantages, such as:
- Time Savings: By dedicating one day (or a portion of the day) to prepping your weekly meals, you will save time on cooking daily or going out to eat at restaurants. Plus, you can prep several meals (breakfast, lunch and dinner) at once, and not have to worry about any cooking for the rest of the week.
- Money Savings: Meal prepping leads to substantial money savings. First, you have to decide what you cook in advance, and you can make decisions based on what's currently on sale at your local market. Second, you can stop ordering expensive meal kits, ordering in or picking up food from restaurants, which will likely save you hundreds of dollars per month.
- Less opportunity to make bad diet decisions: When you are hungry and don't have a sensible meal or snack available, you are more likely to make poor eating decisions. Whether it's reaching for a bag of chips or buying cookies from the vending machine, hunger is a culprit of bad decisions. Having readily-available meals allows you to choose the healthiest ingredients and stick to the plan without cheating.
How to Prepare for Thermo Diet Meal Prep
Meal prepping is very easy and can be fun (with a bit of music and dancing around the kitchen). However, you should be prepared for it by following the steps below.
When you prep meals, you will need containers to hold portions in them for several days, weeks or months. It's important to have the right containers so that you are able to fit your meals and optimize storage space.
Choose glass or stainless steel food containers as plastic can leech harmful toxins and chemicals into your food. Even plastic marked BPA has been found to be detrimental to people's health.
Consider which meals you will make, how many containers you will need and their sizes. Purchasing a set with various sizes can be helpful to store meals, sides, snacks and sauces.
The following meal prep containers are worthy of consideration:
One of the biggest obstacles to successful meal prepping is finding the necessary space to freeze or refrigerate meals. Individuals who live in a house or a townhouse with a garage can purchase a second refrigerator (perhaps a used one) or a small freezer to hold the meals. Although it will require an upfront expense, it will lead to substantial savings that will quickly make up for that cost. Plus, this will also allow you to stock up on and store meat when it's on sale.
Purchase Thermo-Approved Cooking Accessories
Meal prepping doesn't really require any specific accessories other than the storage containers, but some of these can be helpful in this process.
An Instant Pot has proven valuable for many meal-preppers as it significantly cuts down time on cooking meals such as meats, soups, stews, as well as making yogurt, steaming vegetables and cooking eggs. Pressure cooking can save foods' vitamins and nutrients and eliminate harmful micronutrients.
A slow cooker is another gadget to consider because you can load ingredients for your dinner in the morning and have a hot and delicious dinner ready when you come home. Because they use less heat, slow cookers preserve nutrients and taste!
Finally, an air fryer can help you enjoy your favorite foods, such as french fries, without the guilt of frying in oil. You can make healthy chips, bacon, fried chicken and more!
One of the coolest things about meal prepping is that it allows you to find new recipes and enough time to purchase all the necessary ingredients. You no longer have to be disappointed when you're craving stew, but have no meat in the house.
There are many online recipes, recipe books and even social media groups that can be of inspiration. If you want recipes that adhere to the Thermo Diet, check out our nutrition section here. You can print the recipes, or take photos of them with your phone to store for later.
It's advantageous to create a system to catalogue your recipes to easily locate them later. If you choose to print your recipes, a recipe organizer can be of great use.
Alternatively, you can store your recipes in Microsoft Word or even Google Drive, separating them into categories of breakfast, lunch dinner and snacks.
Meal Prep Savings Tips
We want to share with your our tried and true tips that can help make meal prepping more affordable:
- Search for deals and find coupons and savings: Signing up to your local grocery store's loyalty program to get coupons in the mail or online, as well as seeing what's on sale every week can help you to plan your meals around deals. There are several apps that provide instant savings or rebates for food, such as Ibotta.
- Purchase meat in bulk and store in freezer: Meat and seafood are typically the most expensive items to cook, so purchasing them in bulk when they're on sale can be a great idea. There are also local farms that sell large pieces of meat at discounted rates. This can be a great choice because it allows you to visit the farm and see how the animals are treated to make sure you know what you are eating.
- Plan recipes around ingredients you have: It can be helpful to take stock of all the ingredients you have in the house and plan your meals around that. Using on-hand ingredients before purchasing new ones is a proven way to save money.
- Buy what's in season or frozen: Many fruits and vegetables are seasonal, and it's better to eat them when they are fresh because they are not only cheaper, but contain more nutrients. If your recipe calls for something that is not currently in season, try to purchase it frozen as it's often more affordable.
- Toss bad foods from your house: When you truly decide to commit to a healthier lifestyle and meal prep using the Thermo Diet, collect all the unhealthy foods from your house or workspace and toss them (just make sure not to get rid of your roommate's or colleagues' food!). This will help you not to be tempted by unhealthy options and stick to what you prepare.
Meal Prep Tips
Now that you know how to save on meal prepping, learn how to do it easier and make it more fun!
- Join a meal prep group: The first few times that you meal prep will likely be fun and exciting, but soon you may find yourself at a loss for what to make. Joining a meal prep group or creating one with your friends, neighbors or coworkers can be helpful to keep you loyal to this process. You can share recipes, coupons and ideas. You may also consider taking turns meal prepping or cooking items in large batches and sharing with the rest of the group.
- Start small: Creating meals for an entire week can be overwhelming and prevent you from taking the first step. Start small and focus on dinners first; once you have got that down, incorporate lunches, breakfasts and snacks into meal prepping.
- Have some fun and create theme days and make holiday-inspired meals: Many people falsely believe that to lose weight or eat after exercising, you need to only consume bland and boring foods like boiled chicken and protein smoothies. That couldn't be further from the truth! Meal planning can be fun and creative, if you let it! Jump start the fun by creating theme days, like Taco Tuesdays, and planning holiday-inspired meals for Cinco de Mayo, Independence Day and Halloween!
- Cook some ingredients together: To save time, you can cook some ingredients together. For example, you can bake potatoes and squash together for dinner meals, or bake both chicken and beef in the oven on separate levels as long as the temperature is the same and you mind the time.
- Purchase pre-cut vegetables and fruits: The lengthiest part of meal prepping is often peeling, cutting and chopping fruits and vegetables. To save time, you can purchase pre-cut and washed options that you can readily add to your meals.
- Don't commit to solely difficult meals: Some meals are more intricate than others and take longer to prep and cook. Balance your time by choosing one or two complicated dishes, such as dinner entrees, but then make the other meals easier so you don't spend all day in the kitchen.
- Plan out the day: Evaluate everything you have to do and strategically decide what to focus on first. Start by cooking the items that take the longest, and then focus on the others items while the rest is cooking.
- Choose versatile ingredients: To save money and time, consider how you can use one ingredient in many different ways. For example, you can use chicken to make chicken and rice soup as well as BBQ chicken burgers. Alternatively, you can use potatoes to make a casserole as a main dish for one night, while making hash browns for some of the breakfasts.
- Learn about food safety: It's imperative to understand how long ingredients can be left out fresh, refrigerated and/or frozen so they won't spoil and constitute a health risk. Consume the perishable items (fish and meat) first, and leave the other items to be eaten later in the week. Click here to learn more.
How to Eat Healthy
An important part of the Thermo Diet is understanding what foods you feed your body and mind with. All ingredients are not created equal, and often a lack of understanding in food labels can cause more harm than good when trying to eat healthy.
Below is a quick cheat sheet to utilize when shopping for food:
Choose grass-fed, organic, hormone-free and antibiotic-free meats. Remember that how animals are treated and what they are fed directly translates into how beneficial or harmful they are to your health. Animals that are injected with growth hormones and antibiotics can lead you to gain weight even if you feel that you are following a healthy diet.
While red meat and animal fats have gotten a bad rep over the years, you can feel good about eating them in moderation. The Thermo Diet incorporates meats such as beef, pork and even bacon, which will help you lose weight and get more energy.
Vegetables and Fruits
Choose non-GMO, organic, local and raw. Many vegetables are shipped from other states and countries, and are drowning in pesticides and chemicals to preserve them.
A study reported by Medical News Today found that organic fruits and vegetables “are more nutritious than non-organically produced food and may contain higher concentrations of cancer fighting and heart beneficial antioxidants.” Visiting a local farmer's market or growing your own if space permits is a good way to make sure you are choosing what's in season and fresh.
The Environmental Working Group (EWG) created two handy lists—the Dirty Dozen and Clean 15. These are excellent resources that are updated annually to help you understand which fruits and vegetables should be bought organic, and which ones are cleaner and can be purchased in conventional versions. This is helpful to shoppers who are on a budget, so they can figure out what they should pay more for and where they can save.
Genetically Modified Ingredients (GMOs)
Many items are genetically modified when grown to resist disease and pests, but this has been found to be harmful to human health. Learn which ingredients are commonly made with GMOs and should be purchased organically (potatoes, tomatoes, corn, canola soy and sugar beets are top contenders).
Learn About the Best Ways to Store and Prepare Foods
Some foods lose their nutrients when they are cooked at high temperatures, while others are the opposite. Learn about the best ways to prepare ingredients to maximize nutrients, especially vegetables with water-soluble vitamins.
Foods that contain "vitamin A, vitamin D, vitamin K, vitamin B-6, riboflavin, and carotenes are somewhat sensitive; vitamin C, folic acid, and thiamin are especially sensitive," according to a source.
Learning smart tips, such as rinsing vegetables instead of soaking them or letting vegetables sit for 10 minutes after chopping them to activate nutrients to help your body absorb more vitamins and enzymes.
Learn About Sugar
It's no secret that sugar is bad for our health, but many sugar substitutes and artificial sweeteners are even worse! If you need to sweeten your smoothie or want to make a healthy dessert, choose stevia, apple sauce, maple syrup or honey as sugar alternatives.
Meal Prep Recipes
They say breakfast is the most important meal of the day. That’s why we created this omelet...
This classic egg and hash brown bake has all the ingredients you need to start your day...
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Turn your favorite breakfast staples into the perfect post training meal with these healthy maple bacon pancakes.
No matter what the weather is, heat up your post training meal with this yummy Tropical Coconut...
These chocolate chip waffles with mixed berry sauce are your new post gym obsession. Learn how to...
Make Taco Tuesday any day with this hearty and healthy post-workout meal.
Pasta without all the carbs and calories? With this spaghetti squash dish, you can enjoy a “faux”...
This ThermoDiet™️ approved soup is both hearty and a great recovery meal.
This creamy chicken recipe provides you with the fats and protein your body needs to build muscle....
Prepare this spicy barbacoa recipe in the morning, and by the time you come home, your apartment...
Grilled strip steak dripping in yummy juices, topped with spicy sriracha sauce – the most delicious post-workout...
Shrimp aren’t just for cocktails! They can be the hub of a nutritious meal too! Enjoy this...
Sugar and spice and everything nice! Meet your new favorite after workout dish — chili rubbed salmon...
If you’ve dreamt of waffles, but have avoided them because you think they’re bad for you, we...
Looking for a healthy starch to fuel your muscles after your workouts? These calorie-dense potato puffs make...
Load up your spuds with protein and calcium to help sore muscles after a workout with this...
Find out how this nutritious baked onion rings recipe can help you build stronger muscles after your...
Mouth-watering sausage stuffed into potassium-rich button mushrooms make this not only a tasty dish, but a protein-packed...