Maximize your metabolism — and your weight loss — in 14 days, author says

“What is the single best way to lose weight?”

I get this question a lot. When you’ve devoted your entire professional career to helping Americans lead healthier, more fulfilling lives (and make frequent appearances on TODAY), you find that a lot of people will approach you in odd places with that question in mind.

Quiche muffins, coffee-rubbed steak: Kick start your metabolism with these healthy meals

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Without fail, it always pains me to see their disappointment — in a Starbucks line or at the gym — when I give them the truth: “It’s not just one thing.” But there is one thing that those who do lose weight have in common — and that’s a healthy metabolism. That’s why I wrote my new book, "The Super Metabolism Diet, The Two-Week Plan to Ignite Your Fat-Burning Furnace and Stay Lean for Life!"

Backed by the latest research — and featuring simple and delicious recipes made from the very best versions of the foods you love — the book has already helped test panelists lose up to 14 pounds in 14 days.

When you’ve got a fully optimized metabolism, not only will you have harnessed the full power of Mother Nature’s fat burning mechanism — your body will burn more energy and store less fat than it had before — but you’ll also be adopting new habits that will bolster your weight-loss efforts.

A fully functioning fuel furnace will have a super-charging effect on all of the many weight-loss factors: you’ll sleep better, have more energy and less stress. You’ll be eating more, moving more, and avoiding all of the toxic obstacles in modern life that affect your metabolism in negative ways.

Try these 4 foods to boost your metabolism

    And the best part is, The Super Metabolism Diet doesn’t torture you. You can eat all of your favorite foods — I call them super proteins, super carbs and super fats — so it’s easy to maintain and effective for everyone. You’ll see a change not only in your body but also in the way you view the world. Exclusive to TODAY, I’m sharing the perfect day of eating on The Super Metabolism Diet.

    Want to boost your metabolism? Get started with these delicious breakfast, lunch and dinner recipes.

    Nathan Congleton / TODAY

    Make a dozen of these grab-and-go egg cups at a time and keep the extras in the refrigerator or freezer. Then you can easily reheat them in a toaster oven or microwave for quick weekday meal. 

    Technique tip: Enjoy these mini quiches with a side of mixed berries and chopped toasted pecans for a filling and nutritious breakfast.

    Ingredients

      • 2 slices nitrite- and sugar-free bacon or ham, chopped
      • 3 cups chopped spinach
      • 1/2 cup chopped tomato
      • 2 green onions, chopped
      • 8 large eggs
      • 2 tablespoons unsweetened almond milk, milk or water
      • 1/4 teaspoon crushed red pepper flakes
      • 3 tablespoons shredded Parmesan cheese (optional)

    Preparation

    1. Preheat oven to 325 degrees. Place liners in 12 muffin cups.

    2. In a large skillet cook bacon until almost crisp. Add the spinach, tomato, and green onions and cook about 1 minute to wilt the spinach. Remove from heat.

    3. In a large bowl whisk together eggs, milk, red pepper flakes, and if using, cheese. Stir in bacon-vegetable mixture. Ladle into prepared muffin cups.

    4. Bake 15 to 18 minutes or until eggs are set. Serve while warm or freeze for later! 

    Related video

    Quiche muffins, coffee-rubbed steak: Kick start your metabolism with these healthy meals

    Make a dozen of these grab-and-go egg cups at a time and keep the extras in the refrigerator or freezer. Then you can easily reheat in a toaster oven or microwave.

    Nathan Congleton / TODAY

    Love avocado toast? You'll love these flavorful avocado boats. Halve and pit one avocado and top halves with a different combo of flavors— one for each day of the workweek!

    Mushroom melts: 187 calories, 16 grams fat (2 grams saturated), 251 milligrams sodium, 7 grams fiber, 3 grams sugar, 6 grams protein

    Fruit sundae: 198 calories, 11 grams fat (2 grams saturated), 92 milligrams sodium, 9 grams fiber, 12 grams sugar, 3 grams protein

    Bean machine: 313 calories, 12 grams fat (2 grams saturated), 978 milligrams sodium, 17 grams fiber, 2 grams sugar, 16 grams protein

    Smashed pea hummus: 346 calories, 25 grams fat (4 grams saturated), 605 milligrams sodium, 12 grams fiber, 6 grams sugar, 8 grams protein

    PBAs: 199 calories, 14 grams fat (2 grams saturated), 265 milligrams sodium, 8 grams fiber, 6 grams sugar, 5 grams protein

    Ingredients

    • Mushroom melts

      • 1 teaspoon olive oil
      • 2 cups sliced mushrooms
      • 1/2 teaspoon chopped fresh rosemary
      • 1 pinch garlic salt
      • 1 avocado, halved and pitted
      • Shredded Swiss or Parmesan cheese, for serving
    • Fruit sundae

      • 1 cup chopped mixed fruit
      • 1 teaspoon chopped mint
      • 1 avocado, halved and pitted
      • Lime juice
      • Chili powder
      • Plain Greek yogurt
    • Bean machine

      • 1 cup cooked black beans
      • 1/4 cup chopped cucumber
      • 1/4 cup quartered grape tomatoes
      • 1 avocado, halved and pitted
      • Balsamic vinegar
      • Freshly ground black pepper or grains of paradise
    • Smashed pea hummus

      • 1 cup frozen peas, thawed
      • 1 tablespoon olive oil
      • 1 tablespoon lemon juice
      • 1 teaspoon chopped fresh basil
      • 1 avocado, halved and pitted
      • Salt and freshly ground black pepper, to taste
      • Toasted pine nuts (optional)
    • PBAs

      • 1 tablespoon plain Greek yogurt
      • 1 teaspoon unsweetened peanut butter
      • 1/4 teaspoon curry powder
      • 1 pinch salt
      • 1 avocado, halved and pitted
      • Mini greens
      • Chopped apple

    Preparation

    For the mushroom melts:

    Heat the olive oil in a small nonstick skillet over medium-high heat. Add the 2 cups sliced mushrooms, rosemary and garlic salt and cook until tender. Spoon over avocado halves and immediately sprinkle with shredded Swiss or Parmesan cheese.

    For the fruit sundae:

    Mix the fruit with the mint and spoon over avocado halves. Drizzle with lime juice and sprinkle with chili powder. If desired, add a dollop of plain Greek yogurt.

    For the bean machine:

    Toss black beans, cucumber and quartered grape tomatoes. Drizzle with balsamic vinegar and top with freshly ground black pepper or grains of paradise.

    For the smashed pea hummus:

    In a blender bowl combine peas, olive oil, lemon juice and basil. Blend until almost smooth. Spoon atop avocado halves. Season with salt and pepper to taste, and if desired, sprinkle with toasted pine nuts.

    For the PBAs:

    In a small bowl, stir together the yogurt, peanut butter, curry powder and salt. Top avocado halves with mini greens and chopped apple; drizzle with the peanut butter sauce.

    Related video

    Quiche muffins, coffee-rubbed steak: Kick start your metabolism with these healthy meals

    Love avocado toast? You'll love these flavorful avocado boats. Halve and pit one avocado and top halves with a different combo of flavors — one for each day of the workweek!

    Nathan Congleton / TODAY

    Coffee and steak might seem like an unlikely partnership, but the flavor of beef is actually heightened by the robust notes of java.

    Ingredients

      • 1 ½ teaspoons finely ground coffee or espresso
      • 1 ½ teaspoons chili powder
      • Salt and freshly ground black pepper, to taste
      • 1 pound flank or skirt steak
      • Pico de gallo, homemade or store-bought
      • 1 lime, quartered

    Preparation

    1. Preheat a grill, grill pan or cast iron skillet over medium-high heat.

    2. In a small bowl, combine the coffee grounds with the chili powder, plus a few generous pinches of salt and pepper. Rub the mixture all over the steak. Cook the beef for 3-4 minutes per side, depending on the thickness, until slightly firm but still yielding.

    3. Let the steak rest for at least 5 minutes, then slice thinly against the grain of the meat. Serve with a big scoop of pico de gallo and a wedge of lime.

    Related video

    Quiche muffins, coffee-rubbed steak: Kick start your metabolism with these healthy meals

    Hearty steak gets a rich, bold flavor infusion from dark and aromatic coffee grounds.

    Dave Zinczenko is the nutrition and wellness correspondent for TODAY.