Proponents of calorie shifting claim it is a way to confuse your metabolism into being more productive. Websites such as Ifitandhealthy.com assert that the body gets used to eating a certain number of calories per day and therefore burns fat less efficiently, so your metabolism will kick into gear from mixing up your calorie intake. You should shift your diet by 300 to 500 calories a couple of times a week, both up and down, according to proponents. However, just changing your calorie intake alone will not lead to weight loss; you need to eat a healthy diet of whole foods and eliminate junk food and processed sugars.
Carbohydrates
Carbohydrates are important for everyone to eat, but not all carbohydrates are created equal. The Harvard School of Public Health reports that whole grains, beans and legumes will provide many essential vitamins, minerals, fiber and phytonutrients that the body needs to maintain a healthy weight. The Harvard SPH website suggests eliminating refined carbs from your diet, such as white bread, white rice and sugary foods. Instead, try oatmeal, whole-grain cold cereals, whole-wheat or whole-grain breads, brown rice, bulgur, wheat berries, whole-wheat pasta, quinoa, black beans, kidney beans, pinto beans and lentils.
Protein
Protein is found and used in almost every part of the body, including the muscles, bones, hair and skin. Harvard SPH reports that protein also helps with carrying oxygen in your blood. Eating a varied diet will help you to consume the protein that your body requires. Consume only very small amounts of protein that contain saturated fats, and instead focus on consuming healthy lean proteins such as chicken, turkey, meat, pork, salmon, halibut, red snapper, white fish, Albacore tuna, cod, clams, shrimp, scallops, rainbow trout, oysters, striped bass, flounder, king crab, tilapia and haddock. Also recommended are low-fat dairy products, such as, cheese, milk, yogurt and cottage cheese.
Vegetables and Fruits
Along with being filling, fruits and vegetables contain ample amounts of vitamins, minerals and fiber, which help to reduce your risk of heart disease, stroke, some cancers and type 2 diabetes, according to Harvard SPH. Good vegetables and fruits to eat on a calorie shifting diet are dark leafy greens, spinach, mushrooms, bell peppers, carrots, tomatoes, squash, celery, eggplant, bok choy, kale, green beans, Brussels sprouts, cauliflower, broccoli, asparagus, corn, apples, pears, watermelon, cantaloupe, honeydew, oranges, grapefruit, grapes, plums, peaches, nectarines, bananas and apricots.
Fats
Although saturated and trans fats should be avoided, there are benefits associated with eating poly and monounsaturated fats, including decreasing your risks of heart disease, high blood pressure, stroke, type 2 diabetes and stroke, according to Harvard SPH. Foods with good fats include olive oil, olives, nuts,, avocados and salmon.
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