Reviews of those who managed to lose weight on metabolic diet inspire trust – simple rules may help you adjust the body’s metabolism and lose a couple of kilograms.
Nutritionists agreed that weight loss does not always depend on physical activity and overeating. The problem may lie in the violation of metabolism and hormonal failure. To improve the condition of the body, the nutritionist Diane Kress came up with a metabolic diet, which is described in the book ‘The Metabolism Miracle’.
How can you understand that you have a problem with metabolism?
Unstable insulin levels makes us feel constant hunger, reach for sweets and fast foods with carbohydrates. If you have metabolic disorders, you may still continue to gain weight while adhering to any popular weight loss diet.
Excess of insulin makes cells accumulate fat.
Problems with metabolism may result from severe stress and lack of physical activity, so the metabolic diet helps to start a new life, restarting metabolism through a sophisticated approach to nutrition.
Does it mean that the metabolic diet fits all?
Yes, in fact the metabolic diet is a balanced diet. It helps normalize the metabolism and hormones.
What do hormones have to do with all this?
The processes of this fat burning diet that allow obtaining a uniform, healthy and efficient weight loss, are as follows:
- it restricts the synthesis of fat-depositing hormones (estrogen and insulin),
- it stimulates the production of fat-burning hormones (testosterone, somatropin, epinephrine, and so on.).
How does it work?
Nutrition for the metabolic diet is based on the table of the carbohydrate value. It has points instead of calories. Navigating in the table is easy, but you should always keep it in front of your eyes, until proper nutrition becomes a habit. The diet involves a varied menu at every stage and is designed for 8 weeks.
Yet, you may stick to the metabolic diet for weight loss even during a lifetime, basing on the fractional food consuming and reducing the consumption of carbohydrates and sugar. You also need to move – pass at least 10 thousand steps a day or exercise for half an hour 3-5 times a week.
What are the stages in the metabolic diet?First stage:
The first stage is the phase of an active fat burning. Duration – 8-14 days. According to the table, you diet during this period consists of the products in the first column of – with the index of 0 points. The basis of the diet is lean protein foods and fiber. Fats and carbohydrates are excluded. It is recommended to take multivitamins and add olive oil to your salad (a tablespoon per day). If necessary, you may repeat this step after the second one.
– Breakfast until 10:00: 0 points
– Lunch until 12:00: 0 points
– Second Lunch until 15:00: 0 points
– Snack until 18:00: 0 points
– Dinner until 20:00: 0 points. Preferably – protein.
The second phase aims a steady weight loss without any harm to health, as well as the diet fixation. This stage may last for as long as you see fit. At the basis – five meals. Interval between meals – 2-3 hours.
– Breakfast until 10:00: 4 points
– Lunch until 12:00: 2 points
– Second Lunch until 15:00: 2 points
– Snack until 18:00: 1 point
– Dinner until 20:00: 0 points. Preferably – protein.
The third stage is aimed at weight stabilization and consolidation of the result: it may last even a lifetime. If you are considering it as a way out of the diet, then – two weeks. In the first seven days, you add one point for each food intake. Exception – dinner. A week later, you may again add points until the weight stabilizes. If the weight starts coming back – remove the extra point.
– Breakfast until 10:00: 5-6
– Lunch until 12:00: 3-4 points
– Second Lunch until 15:00: 3-4 points
– Snack until 18:00: 2-3 points
– Dinner until 20:00: 0 points. Preferably – protein.
General principles of the metabolic diet:
Food should be baked in the oven, rather than frying.
It is important to limit the intake of salt, sugar, canned food, and refuse semis.
It is necessary to reduce the consumption of meat, except lean once daily.
Cereals, vegetables, useful cereal, cottage cheese and fruit should prevail in the diet.
You may use nuts and dried fruits as a snack.
Nutrition should be fractioned: five times a day every 2-3 hours. Serving amount shall not exceed 300 g.
The food should be consumed slowly.
Drink 2 liters of water a day.
Breakfast (4 points)
– Protein omelet with vegetables, mushrooms and avocado;
– Cheesecake with fruits and smoothie;
– Oatmeal cooked with water, with berries and nuts;
– Potato casserole with mushrooms;
– Whole grain toast with low-fat cottage cheese and vegetables.
Lunch (2 points)
– Pear and apple (any 2 fruit except bananas);
– Cheesecake with fruit;
– Low-fat cottage cheese with berries;
– Carrot casserole;
Second Lunch (2 points)
– Salad with tuna and beans/shrimp/feta/tofu, rye bread;
– Eggplant, stewed with tomatoes, green beans and herbs, and cold cucumber soup;
– Whole grain toasts with low-fat cottage cheese and vegetables;
– Baked lamb and fresh vegetables; gazpacho.
Snack (1 point)
– Dried fruits;
– any fruit – 1 piece.
– Seafood salad;
– Baked chicken breast and fresh vegetables;
– Baked in foil tuna (in own juice) and asparagus;
– Salad with Chinese leaf or cabbage, cucumbers and radishes;
– Protein omelet with vegetables, mushrooms and avocado.
What kind of sacrifices people do not go to admire their reflection in the mirror! Sometimes, without even thinking that not all means are good – you can so undermine your health, that reflection in the mirror will not please at all, and not before it will be by and large.
- Metabolic diet: menu
- The first stage of the metabolic diet – fat burning
- The second stage of the metabolic diet – normalization
- The third stage of the metabolic diet – fixing
- Metabolic diet: recipes
- metabolic diet: The diet of
- metabolic syndrome
- To summarize
- Video “metabolic diet»
So spring is coming, Spring road – ahead is still a lot of time for which it is quite realistic to put yourself in order without loss to health. It’s not a secret that successful weight loss can not be done in the shortest possible time. People who advocate diets like “-7 kg in 7 days” forget to mention that with such intense weight loss, all useful vitamins and minerals are washed out of the body, it literally runs into s
tress, and the weight lost in a moment returns to their places of exertion, even in larger numbers.
One of the diets guaranteeing a slow but stable and high quality weight loss is the metabolic diet: we will now deal with it in detail.
menu Maybe you have already heard that this metabolism – it is nothing more than metabolism. Thus, it is easy to conclude that the metabolic diet is a principle of nutrition, the purpose of which is the acceleration of metabolism and weight loss as a consequence. If you follow it, the result will be guaranteed, though it will force yourself to wait for a while.
On average, on such a diet people lose about 4 kg per month, and you should know that a loss of more than 1 kg per week can be dangerous to health. Few? Long? And if you started to follow it 2 months ago, now you would be 8 kg lighter, and the lost weight would not come back to you! The diet has one more plus – it’s pretty easy to follow. Do not limit yourself and remove your favorite foods from the diet. You just need to correctly re-distribute their use during the day. Remember the saying: “Have breakfast as a king, lunch is stripped with a friend, and give the dinner to the enemy”?Here is a slightly exaggerated essence of the metabolic diet.
You probably already heard that literally all the processes in the body are controlled by hormones. Weight loss and weight gain are no exception. For the first answer adrenaline, norepinephrine, testosterone and somatropin, and for the second – estrogen and insulin. Diet and is aimed at regulating these very hormones. It’s simple – fat-burning hormones should be increased, increasing the same fat deposits opposite, as much as possible to reduce. This is easily achieved by adjusting the food system, in other words, by starting to follow the metabolic diet.
Although metabolic diet and is considered safe for all, diabetics, cancer patients and people with thyroid disorders should not resort to it due to changes in the hormonal balance in the body.
Separately it is necessary to tell about the future and nursing mothers. Their body is completely unpredictable, and therefore the state of stress is not something that is undesirable, it can have a detrimental effect on the future fruit, and on the health of the woman herself. Although the metabolic diet is a system of proper nutrition, the first stage still does not go. Because it can not be tried in any case! The second and third – please, and then with a head on their shoulders, sometimes indulging his fancy weaknesses – “pregnant” the body itself knows what he wants and is capable of delivering clear message about it!
Pros in the metabolic diet quite a lot:
- Restrictions are not as significant as in most other diets.
- Competent distribution of dishes during the day will help the body to work on weight loss 24 hours a day: it turns out that the protein food eaten for dinner contributes to the release of somatropin, which, as we specified earlier, promotes fat burning.
- By and large the diet contains the principle of proper nutrition, and this is a priori useful for the body.
- This power system does not have any laxative effect. On the contrary, it is safe even for people who have problems with digestion.
Depending on the percentage content in the product of fats and carbohydrates, it is assigned a certain number of points. The higher the percentage, the higher the score. In each meal, you simply need to eat foods with an appropriate content of such points. The entire diet is divided into 5 meals, but portions in this case should fit in a palm or a glass.
But that’s not all – the metabolic diet includes three stages – fat burning, normalization and fixing the result.
The first stage of the metabolic diet – fat burning
Its duration is 14 days. During this period, you can only eat foods that contain 0 points. Since this is the most difficult stage of the diet, it is necessary to support yourself with a daily intake of a multivitamin complex. Since in this period the body does not receive any fat at all, it should be taken 1 tbsp. Olive oil daily, since this type of fat is the most useful and easily digestible for the human body.
Since the fats in the first stage in the body almost do not arrive, the body is forced to spend its own reserves. So the process of losing weight starts. In rare cases, at this stage the result may not be achieved – in this case, it should be repeated at least 2 weeks later.
If you feel weakness, tinnitus, then this is due to a drop in glucose. Some people are quite sensitive to this, and they are recommended to drink sweet tea and go to the second stage of the diet. Do not be zealous, remember that you need to lose weight with the mind without risk to health. A beautiful figure or not, if it lies on a hospital bed, then, by and large, no difference.
The second stage of the metabolic diet is the normalization of
Duration depends on the goals and individual characteristics of the organism. The weight continues to decrease, and the ration is significantly enriched as follows:
The third stage of the metabolic diet is the fixation of
This stage fixes the result and gently removes it from the diet. In it, you can add 1 point to each meal except dinner. For dinner, you can add a score only if the weight loss does not stop.
So, now we will give examples of menus to make it clearer.
Suppose we need to calculate a meal intake of 3 points. The options are as follows:
- one product from the column “3 points” and any products with zero scores;
- one product with 2 points, one with 1 point and products with 0 points.
The products presented in the table should preferably be cooked in an oven, multivark or steamer. Allowed and soup, it is important only to prepare it according to certain rules, especially at the first stage of the diet:
- to exclude the cream soup with cream and butter;
- cook exclusively on water;
- not add beets, potatoes, pasta, cereals and carrots;
- not laying roasting;
- cook on meat or fish with 0 points;
- you can add any vegetables;
- eat without sour cream or mayonnaise.
Knowing the essence and principle of the metabolic diet, making a menu for each day will not be difficult: just use the table and skillfully combine the products, depending on the number of points assigned to each of them.
Metabolic Diet: Recipes
- oatmeal porridge on milk with berries or fruits;
- salad with crab sticks;
- sweet semolina porridge;
- omelette with sausage, sausages, tomatoes and pepper;
- potato and meat casserole.
- millet porridge on milk without sugar;
- fruit other than grapes and bananas;Oatmeal with milk.
- boiled buckwheat;
- oatmeal porridge without sugar on milk;
- Greek salad with feta cheese on olive oil;
- borscht salad with seafood, cucumber and avocado.
- stewed vegetables( green beans, tomatoes, eggplant);
- steamed vegetables;
- berries in any form;
- curd with low fat content.
0 points, it is the same menu for the 1st stage of the metabolic diet:
- turkey baked in foil or sleeve;
- boiled chicken meat;
- vegetable soup with chicken broth;
- salad of fresh vegetables with olive oil;
- omelette in the steamer;
- fried eggs with tomatoes or mushrooms;
- salad from fresh cabbage, cucumbers and radish.
So, the volume of a portion is not more than 300 ml, you can combine products from different columns of the table and even need to get the required number of points. It should be remembered that the recommended amount of points is the maximum value, that is, you can not get under it, you can not go over it – in any case. To compensate for the undernourished number of points by the following meal is not possible. Between meals should take 3-3.5 hours.
Metabolic Diet: Feedbacks
Reviews are mainly in the metabolic diet, positive, both in losing and in doctors. It combines the principles of proper nutrition, so that in addition to losing weight, it improves metabolic processes in the body, removing all harmful toxins and toxins.
Losing weight was noted though slow, but stable weight loss, the main thing is to follow the principles of diet and not retreat a single step. Since it allows you to eat everything, then it is extremely simple to follow, especially in comparison with other rigid diets.
Metabolic Diet: Results of
So, -4 kg per month – such an average result is indicated by losing weight. And so on it you can lose weight right up to -30 kg – depending on who has what purpose.
Because weight loss is slow, it is very high quality – kilograms will not return back, unless, of course, do not go into all serious.
Diets in metabolic syndrome
Metabolic syndrome is defined as a metabolic disorder that increases the risk of diabetes and cardiovascular diseases. Causes may include genetic predisposition, smoking, excessive drinking, low motor activity. If you can not do anything with heredity, then adjust your lifestyle, of course, really! That is, in addition to switching to a special diet, a person should give up smoking, alcohol and make friends with the sport. With a metabolic syndrome people do not temporarily follow a diet – it is their principle of their nutrition for life.
The purpose of the diet is to reduce the level of fatty acids in the body in humans. And this, in turn, contributes to both weight loss and normalization of blood pressure.
First of all, you will have to limit consumption of meat and animal fats. Meat can be eaten at most once a day and 6 times a week, while it should be free of rind.
The basis of the diet for a diet with a metabolic syndrome should be cereals, macaroni of solid varieties of wheat, sour-milk products, fresh vegetables and fruits.
Food should not be fried, good, 21st century gives a bunch of alternative cooking possibilities. It is also desirable to reduce salt intake, it delays moisture in the body and interferes with the digestion of nutrients.
To eat in small portions, but often – 6 meals, 3-4 of them – basic.
If you want to lose weight is guaranteed and irrevocable, if you do not have problems, somehow related to hormones, then the metabolic diet is what you need! Yes, you will have to be patient, but the result is worth it! This is one of the few principles of nutrition, which guarantees not only beautiful appearance, but also rich health. Beauty = health, this is the formula of a metabolic diet. So be healthy!
Video “Metabolic Diet”
The metabolic diet is a system of power, which will help even those who have already decided that the extra weight is a sentence for life. If you tried all the possible ways, and each time another attempt to lose weight is a fiasco, then you need to think about the hormones. These “grey cardinals” manage all processes in the body, including weight reduction process and, conversely, the accumulation of extra pounds.
If you know what hormones are and how it affects weight loss, you can easily understand the essence of the diet. And it consists in suppressing the production of hormones that increase fat stores, and activation of the opposite – fat burn. And will help in most conventional products. Extreme restriction is not required, the weight slowly (0.5-1 kg per week), but for a long time. This technique is very well suited for young mums who have hormones after childbirth is still unstable.
The stages of the metabolic diet
You have to go through 3 stages. Calorie control is not required, it is necessary to consider only the points from 0 to 4. For this purpose there is a special product table below. Still have to comply with diet, but it is not burdensome. On the day there are five not very impressive meals. If done correctly, the results of the wait itself will not.
Step 1. Shifted from the “dead spots”. Two weeks are going to eat food with zero points, drinking water, vitamins and eat a tablespoon of flax or olive oil daily. If there is a weakness, dizziness, tinnitus, then drink sweet tea. You can immediately start with the second stage, and if you have a chronic illness, it is even necessary.
Step 2. The stabilization. The duration of this period of weight loss depends on the amount of fat. Continue losing weight until the desired weight plus another week or two (for redundancy). In each meal you can eat the products of the corresponding group or combine, but not to exceed the limit. Serving 200-300 grams. Points in the meal will depend on the time of day:
- 8-10 hours – 4 points;
- 11-12 hours – 2 points;
- 14-15 hours – 2 points;
- 17-18 hours bull;
- 19-20 hours – 0 points.
The hormone diet can not be moved and to combine meals, skip and add points to the next. If the meal accidentally missed your points expire.
Step 3. “Repetition is the mother of learning”. Ideally, metabolic nutrition at this stage we need to respect all life. This is a fully balanced diet. Dinner remains unchanged. Other meals (choose any) should be added gradually at 1 point and follow the arrow on the scale. As soon as she swung in a big way, the number immediately diminish. Thus, you will be able to calculate your optimal diet.
Table products for hormone diet
- rabbit meat, Turkey or chicken(breast);
- seafood, lean fish;
- eggs in any form,
- any low-fat dairy products, cheese;
- greens, assorted vegetables, canned green peas;
- algae, fresh, frozen, or pickled mushrooms;
- garlic, green onions,
- vinegar, grape and Apple;
- spices, horseradish, mustard;
- fruits – lemon, lime;
- powder protein;
- powdered cellulose.
- vegetable juices;
- kidney beans;
- all types of berries.
- diet lean meat;
- all kinds of vegetable oils;
- dairy products up to 4% of fat content;
- buckwheat, brown rice, oat flakes;
- cheese and feta cheese;
- avocado, black olives, green olives;
- roots boiled carrots, beets;
- bread with bran;
- unsweetened fruit.
- muesli, wheat;
- sweet yogurt with berries and fruits;
- all kinds of cheeses, including fused;
- fresh corn and canned;
- natural chocolate with a high cocoa content;
- juices from fruits.
- all alcoholic drinks and sweet drinks;
- fatty meats, lard;
- fatty, more than 4%, dairy products;
- boiled and smoked sausage, ham;
- canned fish with the addition of oil;
- semolina, flour and bread them;
- cakes, pastries;
- juices with sugar, dried fruits;
- potato chips;
- condensed milk, refined sugar, honey;
- the mayonnaise.
Make a menu for the week with the simplest recipes
A nice feature of the metabolic diet is the lack of a clear menu. Food choices are unlimited, so the scope for culinary activities is extensive. Food options are many, the main thing – not to exceed the number of points and the serving size (Cup). Not to be perplexed about what to cook, here are a few examples. Use your fantasy and enjoy a delicious meal that destroys fat stores.
Meals in 4 points:
- semolina porridge or oatmeal with berries;
- hash with chicken breast or sausage;
- potato gratin with mushrooms;
- vegetable salad with mayonnaise;
- cheesecake or cheesecakes.
No less delicious on 3 points:
- crab salad with corn;
- millet porridge with baked fish and vegetables;
- muesli with low fat yogurt or yogurt;
- steam cutlets Turkey fillet with cheese.
Give yourself 2 points:
- vegetable salad with feta cheese and olives;
- sauteed chicken livers with carrots;
- avocado salad with greens;
- a fruit salad.
1 point is good too:
- vegetable stew with beans;
- low-fat yogurt or yogurt with berries;
- sautéed green beans with eggs and greens;
- tablespoon fat with vegetable juice.
And, finally, 0 of points:
- seafood cocktail;
- salad with green peas and seaweed;
- scrambled eggs with tomatoes;
- cheese with herbs.
As you can see, the menu can make a full, tasty and varied. The only possible obstacle in the use of hormonal methods – pregnancy. So for your own peace of mind pre-talk with your doctor about the advisability of such a diet. Strenuous exercise to achieve the good effect is not required, and light exercise, for example, one type of gymnastics is welcome.
Olga, 35 years. After childbirth and lactation lose weight at separate meals, not eating after 6 PM – all in vain. A friend revealed the secret that the metabolic diet helped her lose 10 kg in 3 months. Decided to try it. The first three months were used, so I just lost 4 lbs. Now he was into it, even like it, six months have gone 16 kg. In my opinion, great!
Jeanne 40 years. This is the best of all the diets that I’ve tried. I often eat even less than you. Hunger no longer exists. For 3 months I lost 8 kg Appeared ease and good humor, began to move more, and this physical activity I in joy.
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