Believe it or not, the metabolic diet has gone against almost every diet trend in the last 50 years. When you think of “healthy” cuisine, what comes to mind? Perhaps green smoothies with superfoods, raw kale salads, and nut milk? What if I told you that overeating these foods could put our digestive system, thyroid, and metabolism under stress? Food and its role in our unique human design are being reconnected through metabolic eating. It’s a return to traditional wisdom and physically supportive foods nourishing our bodies to the molecular level.
The 3-Week Metabolism Diet Guide is a three-phase nutrition plan to help you balance your hormones, control your blood sugar, and boost your metabolism. The 3-Week Metabolism Diet’s phases build on each other until you’re a fat-burning, weight-loss machine.
What is the Metabolic Diet?
A metabolic diet is an eating style or pattern that aims to boost your metabolism or metabolic rate. Your basal metabolic rate (BMR) is the quantity of energy or calories required to keep your body operating at rest, known as your basal metabolic rate (BMR).
Based on body composition, this can vary from person to person, and other aspects to consider are muscle-to-fat ratio, physical activity levels, and hormone function.
The most typical formula for calculating this figure is based on height, weight, and age. The BMR provides a baseline caloric intake, but each person is unique, and the additional calories required to meet our daily demands may vary.
How does a Metabolic Diet Work Increase your Metabolism?
What if you could increase your metabolic rate and use your caloric intake more efficiently? If you have a baseline metabolic rate that gives you a certain amount of calories needed per day, plus some extra to help you do your daily activities, what if you could increase that rate and use your caloric intake more efficiently? We’d be able to burn off all the calories we’d been storing in our fat deposits.
For years, doctors, scientists, and others have investigated this, trying to find a way to assist people in improving their metabolic rate through various meals, supplements, and exercise. They believe that if you follow their rules or suggestions, you can boost your metabolism and transform your food into energy rather than fat. Several diets have sprung up as a result of this over the years.
The Metabolic Typing Diet
This diet, also known as the Metabolic Typing Technique, was invented in the 1960s by William Donald Kelley and further developed by Harold J. Kristal and William Wolcott. The book provides readers with a test to determine their Metabolic Type, after which they can follow the strategy that best suits them. Fast oxidizers, slow oxidizers, and mixed oxidizers are the three types of metabolism (Dominant Protein type, Dominant Carb type, and mixed protein-carb Type). Your autonomic nervous system and rate of oxidation play a role in this.
The Zone Diet
Dr. Barry Sears created the Zone Diet, and his best-selling book “The Zone” was published in 1995. The primary principle of the Zone Diet is to follow a specific macronutrient ratio to minimize inflammation in the body. 40 percent carbs, 30 percent protein, and 30 percent fat
The benefit of the Zone Diet is that it can be followed in any situation, including restaurants and takeaways. You can cook in this manner and batch-prepare dishes that fit into the buckets, and you can do so for the rest of your life. The categories are diverse enough that you won’t become bored or restricted by the same chicken, brown rice, and broccoli supper daily. Turkey, chicken, pork, fish, shellfish, tofu, and egg whites are all lean proteins.
The Zone Diet has no calorie limit, only a macro allocation per meal. Fruits like berries, apples, oranges; vegetables like asparagus, broccoli, cucumber, tomatoes, and zucchini; beans, chickpeas, lentils, and wild rice are all low glycemic carbohydrates. Monounsaturated fats can be found in oils like olive oil, avocados, and nuts. Some people find this more flexible and liberating than other popular diets, requiring them to manage points or calories continuously.
The Atkins Diet:
Dr. Robert Atkins developed and popularised the Atkins Diet in his 1972 book. It was criticized for a while since it was high in fat, but a recent study showed that not all fat is bad and can even be helpful for a healthy diet.
There are 4 phases to the Atkins Diet, and the first phase is very similar to a ketogenic diet:
- Phase 1 or Induction
- < 20 grams of carbs per day for two weeks. Focus on fat and protein, with some low-glycemic veggies on the side.
- Phase 2, or Balancing
- Gradually incorporate nuts and other low-glycemic carbohydrates such as vegetables and fruits.
- As you get closer to your ideal weight, keep adding carbs to your diet until your weight loss stops.
This is the “lifestyle” element of the diet when you can consume as many low glycemic carbs as your body can manage without gaining weight.
- Like the Zone Diet, this plan does not rely on calorie tracking and supports the foods that many individuals find to be satiating due to their high fat and protein content.
Are these Diets Safe for Everyone?
These diets aim to help people make better dietary decisions for the rest of their lives by serving as guidelines for a healthy lifestyle. If someone is willing to devote the time and effort to stick with these dietary recommendations for an extended length of time, they will work effectively.
As previously said, these diets or dietary patterns emphasize foods heavy in protein and lipids, which are naturally satiating. As a result, people tend to feel satisfied with smaller amounts, which they may have lost while eating a higher carbohydrate diet. That sense of fullness might help you avoid sugar cravings and snacking in between meals, contributing to calorie overconsumption and weight gain.
While there are no substantial inherent dangers with these diets when followed for a short period (e.g., six months), there may be concerns when followed for a more extended time. The more limited a diet is, the more likely nutrient deficiencies will occur. This is not to argue that restrictive diets cannot be carried out properly and healthfully, but greater attention to detail is necessary for long-term success.
Finally, long-term restrictions in certain people might lead to increased desires and eventual binge eating. People who are prepared to supplement where needed and keep an eye on those micros or macronutrients where they may be under or overdoing it will have the most success following one of these diets.
How is your diet Impacting your Body with Nutrisense?
Metabolic flexibility is essential for maintaining a healthy glucose level. You will never correctly know how your body responds to food or lifestyle changes unless you monitor your glucose levels.
The NutriSense Continuous Glucose Health Program can help you take a considerable step toward metabolic health by combining cutting-edge CGM technology with tailored support from Registered Dietitians.
The software makes glucose monitoring and comprehension simple to take control of your metabolic health. Try it out to assess your glucose levels and fulfill your health goals.
What are Some Tips for Easing into Pro-Metabolic Eating?
My first advice is to give them a blank slate about how they think about food and nutrition. It takes a lot of unlearning and relearning when it comes to distancing oneself from dogmatic or fad nutrition advice. I’m more interested in teaching nourishment than signing up for the latest fad diet. You should gently into these lifestyle modifications and thoroughly understand why they are necessary.
It’s a good word because that’s precisely what I advocate. If you’ve been restricting carbs your entire life, you won’t be able to resume eating them immediately, and your body will have to retrain how to use those carbohydrates.
Eating in a way that supports your entire body rather than a number on the scale or the desired appearance radically transforms how you view sustenance. You should feel alive, grounded, accessible, energetic, vital, and strong. Metabolic markers will include the quality of your sleep, digestion, energy, hunger, menstrual cycle, and libido, among other things, because your metabolism defines every cell activity in your body.