CALORIE SHIFTING

Day 1
Day 1 starts with setting up a calorie baseline for yourself. The maximum amount of calorie
permitted is 2000. So, on the first day you have the liberty to consume foods that will make for
the 2000 calories required by your body. You can include the following list of items on day 1.

 Boiled eggs
 Milk
 Cereals
 Brown rice
 Assorted vegetables
 Strawberries
 Nuts
 Dried fruits
 Bananas

Day 2
The next day you will follow the plan where you can add extra 300 calories to the standard
value. So your gross calorie intake is up-shifted to 2300. You can suffice the extra value by
adding protein rich foods in your diet along with complex carbohydrates. Stay away from fast
foods and junks. Rather opt for the healthy foods to increase your calorie need.

 Scrambled eggs
 Tuna salad
 Protein shakes
 Fruit juices
 Roasted beef
 Low fat cheese
 Whole wheat pasta

Day 3
On day three, you need to subtract 500 calories from your diet. This way you allow your body
consume less foods and thus your metabolic rate is also altered. Now your calorie intake is down
shifted to 1500. This phase is extremely important and you have to rely on natural sources of
proteins to suffice the requirement.

 Egg white
 Boiled chicken
 Citrus fruits
 Vegetable soups
 Fish fillet
 Tofu
 Skimmed milk
 Soy beans
Day 4
During day four you once again go back to the basic calorie line, i.e. 2000 calories. Day 4
completes one cycle of the calorie shifting diet plan. Now note down the day when you are
completing one cycle. The extra calorie will come from saturated fatty acids and proteins. So the
following items should be consumed during the last day of this diet plan.

 Oatmeals
 Legumes
 Turkey
 Milk shakes
 Nuts
 Sea fish
 Banana
 Raspberries

I hope the plan for your calorie shifting diet menu is now clear to you. Follow this pattern for a
month to get the desired results. Last but not the least, I would suggest you to note down the
foods and the number of calories you are consuming so that its easier for you to remember and
calculate.