Welcome to the Metabolic Syndrome challenge

Taking the challenge

We have decided to organise this challenge in our Facebook Community. We believe that learning and sharing your story with other members will help you to acheive your goals. There’s more to look forward to after the challenge if you want to take it further, check our out premium package.

 

 

  1. Check out our infographic, meal examples and FAQ
  2. Join our Break Nutrition Community Facebook page
  3. Share your meals on social media with hashtags #BNchallenge #metabolicreboot

 

Bonus: If you have lab tests or progress pictures, share them with us for additional insight

 

Facebook Community

Go to the Break Nutrition Community Facebook page and sign-up to the challenge by announcing on our page that you’re starting the challenge (date to be announced in a few days)

There is always a good reason to start…

Knowing is not enough; we must apply. Willing is not enough; we must do. Whatever you can do or dream you can, begin it” – Wolfgang von Goethe

Identify and remove tempting junk food

Most people crave sugar and starchy foods, like bread or pizza. However strongly those cravings grip you, you can beat them back in under 2 weeks. That’s why we challenge you to take 2 weeks off of all junk food fuelling your incessant cravings, consuming your willpower and ruining your healthy resolutions.

What you must do is cut out:

  • (added) sugars
  • flour
  • seed oils

The longer you go without that nonsense, the less you’ll crave it. Drop your bad habits long enough so that your good habits snowball into being your new normal. 2 weeks should do it.

Identify the right food and stock up on it

Now that your house and workspace is free of temptation, and I mean completely free, now you’ve created the space for better decisions by filling it up with the right healthy food. Have it in abundance.

All you cravings must be satisfied with healthy food so that you start transforming those cravings into hunger, naturally regultated hunger allowing you to go for half a day or more without food and lots of energy.

Slowly you’ll get there. It’s all about replacing bad habits with better ones and letting that snowball grow!

Every meal you eat should contain a generous portion of animal sourced foods

So that’s meat, fish, eggs…For more details about what to eat sign-up to the challenge HERE to access our 2-week challenge meal plan (snack options included).

Is this a diet stunt or is it sustainable?

The point of this challenge is for you to undeniably prove to yourself that a life without junk food is achievable and best of all, worth it!

Are you one of the many, many people still carrying around belly fat? Riding the blood sugar roller coaster? Or getting energy crashes after lunch? Probably…Most of people do to some extent nowadays. Ask yourself if you haven’t already

How many centimeters around my waist can I lose in the next 2 weeks?

Can I stop getting into afternoon energy slumps?

Can I really get my high blood sugars under tight control?

You can get answers to these questions – and good ones at that!

You’re not doing this alone, the other Break Nutrition Community is here for support.

There is always a good reason to start…

Do you have some dark corner you would like to lighten before the challenge, give a quick look at our FAQ

Identify and remove tempting junk food

Most people crave sugar and starchy foods, like bread or pizza. However strongly those cravings grip you, you can beat them back in under 2 weeks.

That’s why we challenge you to take 2 weeks off all junk food feeding those incessant cravings consuming your willpower and ruining your healthy resolutions. What you must do is cut ou

  • (added) sugars
  • flour
  • seed oils

The longer you go without that nonsense, the less you’ll crave it. Drop your bad habits long enough so that your good habits snowball into being your new normal. 2 weeks should do it.

Identify the right food and stock up on it

Now that your house and workspace is free of temptation, and I mean completely free, now you’ve created the space for better decisions by filling it up with the right healthy food.

Have it in abundance. All you cravings must be satisfied with healthy food so that you start transforming those cravings into hunger, naturally regultated hunger allowing you to go for half a day or more without food and lots of energy.

Slowly you’ll get there. It’s all about replacing bad habits with better ones and letting that snowball grow!

Every meal you eat should contain a generous portion of animal sourced foods

So that’s meat, fish, eggs…For more details about what to eat sign-up to the challenge HERE to access our 2-week challenge meal plan (snack options included).

Is this a diet stunt or is it sustainable?

The point of this challenge is for you to undeniably prove to yourself that a life without junk food is achievable and best of all, worth it!

Are you one of the many, many people still carrying around belly fat? Riding the blood sugar roller coaster? Or getting energy crashes after lunch? Probably…Most of people do to some extent nowadays. Ask yourself if you haven’t already

How many centimeters around my waist can I lose in the next 2 weeks?

Can I stop getting into afternoon energy slumps?

Can I really get my high blood sugars under tight control?

You can get answers to these questions – and good ones at that!

You’re not doing this alone, the other Break Nutrition Community is here for support.

Your new food habits

Meal Examples

Meal 1

Pan-fried salmon filets with oven roasted asparagus ready to dip in heavy cream. Season salt, pepper and paprika.

Meal 2

Butter fried chicken breasts with onion and oven roasted parsnips. Season with salt, pepper and curry spice.

Meal 3

Grilled or pan-fried rib-eye steak with herbs, served with a side of avocado and rocket salad seasoned with olive oil and (no-sugar) vinegar. Season with salt and pepper.

Meal 4

An omelette made with chopped up bacon, a little raw full-fat cheese, garlic and heavy cream, with a small handful of capers sprinkled on top of it. Season with salt, pepper and cumin.

Meal 5

Pan-fried shrimp cooked in lemon juice, chopped parsley and garlic. Served alongside steamed kale and broccoli seasoned with olive oil and vinegar. Season with salt and pepper.

Meal 6

Oven grilled lamb ribs seasoned with salt, herbs, turmeric, paprika and/or red pepper. Keep the fat drippings for future cooking or to season a side of steamed cabbage along with (no-sugar) vinegar.

Meal 7

Slow-cooked beef, like brisket or cheek, with onions and carrots. Add herbs, salt and spices like ginger and fenugreek.

Meal 8

Oven baked duck leg in lemon juice served with orange slices. Accompanied by a side of rocket salad with tomatoes. Season with salt, olive oil and vinegar.

Meal 9

Pan-fried veal flank with leeks. Serve with a handful of blueberries and >90% or 100% dark chocolate.


Break it down and simplify

Meet cravings for junk food with something truly delicious, like a fatty steak or salmon sashimi. rince repeat. rince repeat.

Raphael Sirtoli, Co-Founder

Frequently Asked Questions

Still confused? We’ve got you covered on the most common questions asked about this challenge

Won’t I feel bad cutting out all sugar (so going super low-carb)?

Yes that is possible.

It’s called the keto-flu or the low-carb flu and it’s basically symptoms of carbohydrate withdrawal – as real as caffeine withdrawal for example.

The fact that you’re going through it is probably a sign you were eating way too many bad carb sources like flours, grains and added sugars, and now that you’ve removed them you can transition into a more “flexible” and thus healthy metabolic state.

So f you need it, make sure you follow our simple advice about getting through the keto-flu.

You said mustard is OK but doesn’t it contain seed oils?

Yes, mustard will often contain seed oils so if the one you want to eat contains some, don’t eat it. You must check the label and make sure you choose the one without seed oils.

What about dark chocolate? Can I eat it? Isn’t it fattening?

It’s very, very hard to overeat 100% dark chocolate even for people who find it delicious because it’s very bitter.

The more you dilute the chocolate with sugar the harder it is to stop eat, so if you have chocolate it should be 90% dark chocolate or more.

Flour seems to be on every label! What are the most common sources?

Sauces, mayonnaise, salad dressings, gravy, thickeners, stock and rice/almond/soy milks…

Do I have to eat some meat, fish, eggs or shellfish?

The challenge is about healthy eating which requires you to start with the basics, that means consuming sufficient amounts of animal sourced foods (ASF) which contain the full range of macronutrients and micronutrients required by your body. The point is to emphasize they’re the main source of dense nutrition in the human diet.

Won't too much red meat give me cancer?

No, the only evidence supporting this claim are weak and confounded associational studies and the evidence from higher quality clinically controlled trials doesn’t support that.

This theory that red meat gives you cancer makes no sense given humans have adapted to eating it for hundreds of thousands of years.

Won't too much red meat raise my cholesterol and give me a heart attack?

Eating more of the right fat and more high-quality protein from animals can raise your total cholesterol and this is by no means a bad thing –  sometimes it’s arguably good.

See this this post of ours on cholesterol and fat. This is not a helpful biomarkers because half of people with heart attacks have low cholesterol anyways!

Isn’t eating all this red meat bad for me?

No, humans have thrived on this food during their evolutionary history. It can meet all our basic energy and micronutrient needs strictly speaking.

But you don’t have to eat read meat during this challenge; fish, shellfish or eggs are your alternatives.

Can this challenge interfere with medication?

Yes it’s possible. Improving your diet can and should normalize your blood pressure, blood sugar levels and blood clotting factors.

Tell your doctor you’re doing this challenge so that they can adjust your medications if need be.

Why aren’t fruit, vegetables and nuts in the must eat category of foods?

These are not technically essential for humans.

This means we can meet our basic energy and micronutrient needs without any vegetables, nuts or fruit. Loosely speaking, the foods that are most hard for humans to digest are certain plants.

Besides digestion and of far more importance nowadays, most people are carbohydrate intolerant, so a general recommendation to limit ‘carbohydrates’ as a simple rule tends to limit the worst offenders like flours and added sugars.

This should not be interpreted as meaning that other sources of carbohydrates like fruit and starchy tubers cause or exacerbate carbohydrate intolerance equally.

Consequently, it makes no sense to emphasize that people must eat fruit, nuts or vegetables. It’s smarter to emphasize covering one’s basic nutritional needs with animal sourced foods.

Need more than this 2-week diet challenge?

Talk to our coaches for some longer-term 1-on-1 support with a free 15-minute consultation

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DISCLAIMER

The content on this website is intended for informational and educational purposes only. Consult a doctor for medical advice, treatment or diagnosis.

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