Metabolic diet
What is the metabolic diet?
The metabolic diet is supposed to stimulate the supposedly slowed or poor metabolism of the body and to Weight reduction help. It says a lot protein on the weekly schedule, carbohydrates are almost without exception deleted. The metabolic diet is a radical diet which, although it achieves great success, carries health risks and can hardly be maintained for a long time. As with almost all crash diets, a strongly reduced calorie and carbohydrate intake is used.
Course of the diet
It is recommended to carry out a maximum of two weeksto keep the health risks as low as possible. The nutrition plan is repeated in the second week. Carbohydrates in the form of bread, pasta, rice or potatoes are completely eliminated, with a few exceptions also fruit. You should drink enough throughout the day, at least 2 liters. Water, unsweetened tea and coffee in the morning are allowed.
The week with the metabolic diet is as follows: In the morning there is black coffee, on days 2-6 there is a bread roll, on day 5 vegetables and a citrus fruit (e.g. grapefruit) instead. On day 1 there are two boiled eggs with a vegetable salad on the plate at noon. Dressing is allowed, but should only consist of vinegar and lemon juice.
In the evening you can eat unpreaded meat (poultry, beef or pork). On day 2 there is meat for lunch, with spinach or salad and fruit. Poultry should be used in the evening. On day 3 you can eat spinach or green salad with two boiled eggs. In the evening there is beef with vegetables. The next day, a boiled egg is on the menu again, with tomatoes and some vegetables, in the evening fruit with (sugar-free) natural yoghurt. For a change, you can eat fish with salad or spinach on day 5, and meat again in the evening. Before the final day there is a steak for lunch on day 6 and 2 boiled eggs and vegetables in the evening. Day 7 gets by with unsweetened tea with lemon in the morning, meat with a green salad for lunch. Instead, what you want can be eaten in the evening.
The specifications differ only slightly on different portals and should as strict as possible must be adhered to in order to achieve the desired effect.
Side effects of the diet
The metabolic diet is a crash diet that achieves great success through the withdrawal of carbohydrates and the associated loss of water. Many people suffer from the transition particularly at the beginning and can show symptoms such as decreased performance, fatigue, moodiness and cravings. The amount of protein and especially the amount of essential fats is not sufficient to supply the body with all the important building blocks in the long term. The extreme calorie deficit can lead to a strong feeling of hunger and reduced performance. Carrying out the diet for several weeks is definitely not advisable.
Read more on the subject below Diet without carbohydrates.
Criticism of the metabolic diet
The metabolic diet promises great success, which it initially fulfills: it comes to you in a short time great weight loss. However, many participants are unaware that this is largely a matter of lost water retention. You should be aware that this weight will return quickly after you stop dieting. Due to the extreme calorie deficit, it is not recommended to do it over a longer period of time and it is often not carried out because many have to struggle with side effects.
Sports activities or increased exercise in everyday life are also more likely to be a stress test due to physical weakness. In addition, the diet rarely achieves a learning effect, because participants simply adhere strictly to the specifications without seriously dealing with the topic of nutrition and healthy weight loss.
What are the risks / dangers of this diet?
The radical withdrawal of carbohydrates can cause weight loss in many people Side effects come. Especially with fatigue and weakness many people struggle, which can range up to circulatory problems or fainting spells. Sugar deprivation can even be noticeable in everyday life. Many feel too weak to exercise and are less productive. The calorie deficit is very high over a longer period of time. Therefore, the metabolic diet should not be carried out for more than two weeks.
Where can I find good metabolic diet recipes?
The metabolic diet is almost one of the classics among the crash diets. There are numerous internet portals on which participants motivate and support one another. The nutrition plan unfortunately offers little leeway, even for very creative minds, because sauces and dressings are also prohibited with a few exceptions.
How much can / should I lose weight with this diet?
The metabolic diet drastically and consistently cuts most sources of carbohydrates from the plan. This empties the Glycogen stores of liver and muscles. This is accompanied by a large loss of water in the first few days. Here are up to two kilo or more possible.
The high weight loss on the scales motivates many participants. Even after that, weight is lost due to the extremely reduced calorie intake. This is mostly about muscle mass, because the lack of training and the low protein intake in particular reduce the growth stimulus for the muscles. The stubborn fat deposits are tapped late. In order to achieve successful weight loss you need a moderately reduced calorie diet with all the major ones Nutrients must be observed over a longer period of time.
How can I avoid the yo-yo effect with this diet?
Anyone who goes through the diet for two weeks and then returns to a normal eating habits is likely to register an increase in frustration on the scale. This is water that is used in addition to normal carbohydrate intake Glycogen is stored again in the liver and muscles. If you want to avoid this, you must continue to strictly adhere to a low carb Maintain diet. Since there is hardly any real weight loss in two weeks through the breakdown of fat, but rather through water and muscle reduction, the lost kilos are often quickly restored. If you want to lose weight healthily in the long term, you should resort to a less radical method, eat a balanced diet and achieve a moderate calorie deficit.
Read more on the topic: Weight loss and alcohol - how do they go together?
Medical evaluation of the diet by
From a medical point of view, radical crash diets can be used only advised against. The side effects and decreased quality of life is out of proportion to the real effect of the diet. If you want to lose a few kilos in the short term, are otherwise healthy and moderately overweight, you can carry out the diet under supervision, but should be prepared for the side effects during it and the increase after the end of the diet.
Losing weight permanently and healthily by burning fat stores is only possible with a balanced diet. Proteins and fats in particular, along with vitamins, trace elements and fiber, must be supplied to the body through food, as they are essential building blocks and actors in the metabolism (see also: What type of metabolism am I?). A moderate calorie deficit may not bring success on the scales as quickly, but it is better tolerated and maintained over a longer period of time. Those who want to lose weight should also incorporate exercise or sporting activities into their everyday life: This increases the body's energy expenditure. Strength training in particular strengthens the muscles and the musculoskeletal system; endurance training has a positive effect on the cardiovascular system.
You can find more information on nutrition here: Nutrition
What alternative diets are there to the metabolic diet?
Crash diets are a dime a dozen, with almost all of them relying on a high calorie deficit and low carbohydrate intake. Similar concepts can be found in the Kornspitz diet, the military diet, the cabbage diet, etc. A sensible, healthy alternative to weight loss can only be a change in diet that supplies the body with all the important nutrients and that can be maintained over a longer period of time.
A calorie deficit must always be met for weight loss, so the energy supplied through diet must be less than the amount that the body consumes. Particular attention must be paid to the supply of amino acids from proteins, as well as the supply of essential fatty acids, fiber and vitamins. Many people who want to lose weight have a low-carbohydrate, high-protein (so-called. low carb) Diet proven. Since this is not a classic crash diet, the health risks are significantly lower and long-term success is secured. An example of the low carb diet is the mayo diet. Eggs, fish and lean meat are the main staples of this method. Sugar is only allowed in the form of fruit and vegetables.
In a balanced diet, exceptions to motivate and satisfy cravings should also be allowed, as long as they do not go beyond the scope. So-called mixed diets are suitable for many people. In addition, exercise should be used to increase the body's energy consumption. Strength training in particular forms strong, lean muscles that burn a lot of energy.
You can find more articles on our page on different diets here: Diet
What is the cost of the metabolic diet?
Unlike diets with Diet pills or powders, there are no additional costs for the metabolic diet due to expensive products from the pharmacy or drugstore. Overall, the week is designed to be very meat-heavy, whoever reaches for high-quality products can dig deeper into their pockets. There are also vegetables and fruit in larger quantities, which can be a bit more expensive depending on the season. However, processed products, sweets, alcohol, restaurant visits or fast food alternatives are completely eliminated. So if you have accessed here before, you can go here save a lot. In general, people eat a lot less. Overall, the metabolic diet is not more costly than a normal diet.
Metabolic diet with globules
In contrast to the metabolic diet, one comes with the 21-day metabolic cure or also hCG diet not without spending a lot of money on Globules, Vitamins and other Additives out. The original hormone injections in the concept from the 1960s are now being replaced by the questionable sugar balls. In addition to the extremely low-calorie diet, this should be the secret of successful weight loss: The body is supported primarily in losing fat mass instead of water and muscles, side effects are reduced and the Jojo effect prevented.
Read more about the topic here: HCG diet
So far, however, there is no scientific evidence for the effectiveness of this method. Weight loss can most likely be achieved through merely 500-800 kcalthat are allowed on the day. If you want to supply your body with all the necessary nutrients with such a low energy intake, you should pay close attention to compliance with the macro and micronutrients. Then the supply of vitamins or the like may also be necessary. be justified. If you want to lose weight healthily and maintain the weight, you should focus on a lower deficit Nutritional deficiency and Food cravings to prevent.
Metabolic diet with leptin
Leptin is a endogenous hormone and is synthesized by fat cells. It is supposed to signal a feeling of satiety after eating. The idea of adding leptin as an appetite suppressant is therefore quite obvious. Leptin is available in the form of homeopathic preparations, syringes or tablets. These are often very expensive and ineffective: overweight people very often suffer from a more or less pronounced one Leptin resistance. The hormone's receptors have lost their sensitivity to the signaling substance. Accordingly, the body has no feeling of satiety and is constantly hungry.
Leptin resistance can be prevented: Exercise has been shown to increase the sensitivity of the leptin receptors. Weight loss and giving up an unhealthy lifestyle also have a positive effect on sensitivity. The body's own leptin level can also be increased in a variety of ways. This mainly includes foods that have a low calorie density. Processed products, baked goods made from white flour, sweet fruits and sweets, on the other hand, should be reduced. They have an adverse effect on the Leptin levels out. The positive properties of the body's own hormones can therefore be used to support a change in diet.
Metabolism cure
One should carefully separate the metabolic diet from the metabolic cure. This is also known as the hCG diet. This is a three-week diet that consists of different phases. In addition to a low-calorie diet based on a low-carbohydrate diet, the focus here is on the supply of drops, vitamins and globules.
The pregnancy hormone hCG was originally given in the form of injections. The supposedly important vital substances and vitamins are supposed to support weight loss, minimize the side effects of a reduced calorie intake and bring about significant weight loss. Behind this is an industry that makes a lot of revenue from the sale of the funds. There are now numerous providers, websites, apps and coaches who market and advertise the hCG treatment. The original concept from the 1960s was for injections of the hormone hCG, which women produce during pregnancy. Nowadays, participants are given globules, drops, or other questionable means.
Without question, if the diet is strictly followed, great success can be achieved. However, this is most likely due to the strict limit to only 500kcal per day. This means that many people are 1000 kcal or more below their daily basal metabolic rate, which leads to weight loss. The choice of food is also limited to lean meat, fish, vegetables and a few types of fruit. Dairy products and eggs are also allowed. The effect of the expensive additional drugs, however, is questionable. The costs are very high at € 200 in the first month and up to € 80 in the following months for the vital substances and additives, in addition to the costs for coaching or memberships.
You can find more information on the topic here: HCG diet
Kornspitz in the metabolic diet
The follows a very similar concept Kornspitz diet. Kornspitz is a Pastries from Austria and is on the nutritional plan once a day for this diet. The other meals largely correspond to the requirements of the metabolic diet: no more carbohydrates, low-fat and high-protein diet. The procedure is thus comparable, the alleged successes but also the points of criticism addressed are just as similar.
Is that also possible vegetarian?
The metabolic diet is great meat-heavy and also fish is on the menu. There are also boiled eggs almost every day. This makes it suitable for vegetarians and especially vegans very difficult to adhere to the guidelines. You can like the products through vegetarian alternatives tofu, soy or replace other products. legumes how lenses are also recommended. Also low in carbohydrates Protein powder can be an alternative. In general, the nutritional values should be checked, the products should correspond to the foods in the original nutrition plan in protein content, fat content and calorie density.
Stabilization phase after the metabolic diet
The main aim of the stabilization phase is to stabilize the weight achieved. This is useful because after an extreme diet there is often an undesirable increase when you return to the original diet.
During the stabilization phase, all foods are out of the Diet phase allowed, and the forbidden foods should slowly be integrated again. It must be strictly ensured that not over daily consumption is eaten. Careful observation of the diet can prevent the following increase.
