Metabolic diet for weight loss at home

What is a metabolic diet

The essence of the diet is to stabilize hormonal levels, normalize metabolic processes, and cleanse the body of waste and toxins .
The system menu is designed in such a way that the production of some hormones is inhibited, while others, on the contrary, are accelerated. Estrogen and insulin, which contribute to the accumulation of fat reserves, will be synthesized more slowly. Testosterone and adrenaline will be produced in larger quantities - their action is aimed at burning fat. The normalized hormonal balance of the body allows you to lose weight and prevent it from regaining. When following a diet, it is important to properly distribute food throughout the day. For breakfast, you should eat foods that are sources of complex carbohydrates. The calorie content of the menu for each day is calculated by points - after waking up there should be more of them, and starting from lunch, the indicator gradually decreases. During the evening meal, it is permissible to consume only protein foods and vegetables.

The metabolic diet can only be followed by people who do not have health problems; it is also practiced for metabolic syndrome - this is a symptom complex of metabolic disorders that occur against the background of obesity and are caused by disturbances in carbohydrate metabolism. The disease is not a medical diagnosis, but statistics prove that about 2.5 million people on the planet suffer from it. Metabolic syndrome is expressed mainly in obesity, but its presence is also indicated by other signs:

• increased drowsiness after eating protein foods;
• constant feeling of thirst;
• the appearance of weakness if you cannot take food on time;
• increased sweating during night sleep;
• the feeling of hunger is accompanied by apathy or increased aggression;
• There is a constant desire to eat at least some kind of sweetness, the person is tormented by attacks of rapid heartbeat.

Reviews

Veronica, 37 years old: “No one in my family cared about proper nutrition, so I developed unhealthy eating behavior from childhood. As a result, at the age of 20, I weighed 87 kg with a height of 165 cm. For the next 15 years, I unsuccessfully struggled with extra pounds, tried a bunch of diets and even bought diet pills. And two years ago I finally found a metabolic diet that helped me lose almost 30 kg. I completed the first stage in two weeks, although it was difficult. The second stage took me almost six months. As a result, when after 6 months I began to weigh the treasured 60 kg, I decided to move on to the consolidation stage. I’ve been on it for almost a year and a half and during this time I’ve somehow lost three more. I cannot recommend this diet to everyone, since not everyone will be able to reach their goal for so long. But I can say for sure that it works.”

Nastya, 19 years old: “The diet is not suitable for everyone. Those who are used to quickly getting rid of extra pounds will not like it. It took me two months to lose 8 kg. That is, the metabolic diet is not an emergency measure before a vacation or an important event. One of their advantages is that I haven’t gained weight for almost a year, although I stuck to the third stage for only one month. Perhaps it really improves metabolism and speeds up metabolism.”

Advantages and disadvantages

Reviews about the metabolic diet confirm that this is one of the easiest but most effective weight loss systems - there is no need to force your body with hunger strikes or strain yourself by counting calories every day. In addition, it has a number of other advantages:

• Balanced, easy to tolerate. The diet can be followed for a long time by changing your eating habits - thanks to the normalization of nutrition, on average you can lose 3-5 kg ​​per month.
• Metabolism improves, gastrointestinal functions and hormonal levels are normalized.
• The skin becomes elastic and smooth.
• The menu for every day contains different products, so there is no feeling of hunger.
• If necessary, you are allowed to skip the first stage of the diet. The weight will still decrease, although not as quickly as if all successive phases were followed.

As for the disadvantages, the diet for accelerating metabolism has virtually none. Doctors and those losing weight themselves note only a couple of disadvantages:

• The menu of the first stage of the metabolic diet involves a sharp restriction of simple carbohydrates, which for some causes difficulties with its further completion.
• In the first weeks, due to the restructuring of the body, unpleasant sensations are observed in the form of increased gas formation in the intestines.

What is the essence of the diet and its principles

The Metabolic Nutrition System is a highly effective program that was developed by the World Health Organization . This nutritional system is entirely based on products that can have a serious impact on the internal processes in the body.

Scientists have been able to prove that gaining excess weight is not always the result of a lack of physical activity and overeating. Often, weight gain is the result of metabolic disorders. In other words, hormonal and clinical disruptions slow down metabolism and lead to a significant decrease in calorie expenditure and subsequent accumulation of fat.

The diet discussed in the article is designed to prevent such serious disturbances in the body’s functioning and cope with their consequences.

Important! Before you begin following the basic principles of the metabolic diet, be sure to consult a doctor. People suffering from diabetes, cancer and disorders of the endocrine system should be especially careful with this nutrition program.

General rules

A diet to speed up metabolism involves proper distribution of foods for each meal throughout the day, due to which metabolic processes are stabilized. The diet has a simple nutrition plan, the menu is based on counting points - all products have them, depending on their calorie content. When switching to this diet, you must adhere to a number of rules:

• To create a menu for each day, you need to add up points. It is important not to exceed them at certain meals.
• You cannot exceed the level of points, you can eat less.
• If you skip any meals, you cannot add points towards lunch, dinner or breakfast.
• A break of a maximum of 3 hours is allowed between meals.
• The volume of a single serving should not exceed 250 g.
• It is important to drink a glass of water on an empty stomach.
• You should not eat before bed - your last meal should take place 3 hours before rest.
• It is recommended to drink about 2 liters of water every day.
• When following a metabolic diet, it is advisable to take medications that provide the body with beneficial vitamins and minerals.
• Acceptable methods of heat treatment of foods are steaming and stewing. Fried foods should be excluded.
• It is recommended to minimize or completely limit the amount of salt, seasonings, spices and processed foods consumed during the diet.
• It is advisable to give preference to plant foods (fruits, vegetables), cereals, cottage cheese and other fermented milk and dairy products and drinks.
• It is permissible to eat bread on a diet, but it must be made with the addition of bran or from whole grain flour.
• You can eat meat once a day, but only if it is a dietary variety. At other meals it is allowed to replace it with chicken eggs or fish.
• The diet menu must include nuts, dried fruits, and legumes, which help strengthen the cardiovascular system.
• The daily sugar intake should not be more than 20 g.
• Any food should be eaten by chewing thoroughly.

Fully or partially limited products

There are no prohibited products as such. But, if you constantly consume foods rated 4 points, then you will return to your usual diet and there will be no weight loss. Of course, what should be excluded from the diet (if quick results are desired) or sharply limited and rarely consumed are the following foods:

• fast carbohydrates: baked goods, condensed milk, sweet desserts, sugar, sweets, chocolate, ice cream;
• potatoes, white bread;
• It is not advisable to frequently consume sweet juices and packaged dried fruits (only to a limited extent);
• fatty meats, fish and dairy products;
• sausage, lard, canned food in oil, frankfurters and other products with preservatives;
• semolina and pasta;
• Avoid fried foods and hot sauces and mayonnaise that stimulate your appetite.

Main phases

The diet for restoring metabolism consists of three phases, which must be performed sequentially. They are as follows:

• The first stage is fat burning, lasting 10-14 days. Weight comes off quickly here, but you will need to follow a strict menu in which the consumption of fats (up to 1 tablespoon of olive oil/day) and carbohydrate foods is sharply limited. The stage cannot be observed for more than 2 weeks, and in case of deterioration of health, the time frame may be reduced. It is recommended to discuss the specific timing of compliance with the first phase with a nutritionist, because they also depend on the characteristics of a particular person’s body. At the fat-burning stage, only dishes with 0 points are allowed to be consumed every day. The menu is dominated by protein products - low-fat dairy drinks and dietary meat. The diet can be supplemented with fresh vegetables.
• The second phase is normalization, which lasts 14-90 days. This stage is the longest - it will last until the scale arrow shows the desired result. Fat is burned gradually but steadily, which eliminates the occurrence of health problems. Each meal must have a certain number of points: breakfast - 4, 2nd breakfast - 2, lunch - 2, snack - 1, dinner - only zero.
• The third stage is consolidation. The duration of the last phase has no restrictions - you can eat based on food points every day for the rest of your life. The consolidating phase is aimed at stabilizing the achieved result. It is most easily tolerated by those losing weight - by this time the body has time to fully adapt to the new dietary menu. This stage does not cause physiological or psychological discomfort, because giving up junk food has already become a habit. At the consolidation stage, 1 point is added to each meal (except for dinner, it must contain 0 points).

Advantages and disadvantages, contraindications

The diet has many benefits:

• The menu can be varied and quite tasty.
• The system helps speed up your metabolism, which will help you avoid gaining weight in the future.
• The diet helps improve the functioning of the digestive tract and cleanse the body.
• Can be used for lipid metabolism disorders, as it contains a lot of fresh vegetables and low-cholesterol foods.

There are few disadvantages, and they are as follows:

• The system is not designed for quick results - the weight will be lost smoothly and gradually.
• It will be difficult to count the points at first.

It is also worth considering contraindications. These include pregnancy and lactation, cancer, problems in the functioning of the endocrine system, stomach ulcers, acute gastritis, and diabetes.

If you have any illnesses, consult a specialist first.

How to calculate points correctly

In order for the metabolic diet menu to give the desired result, you need to learn how to eat every day according to the point system. For example, if a meal should be worth 5 points, you can get this amount in several ways:

• Take 2 products out of 2 points, 1 - one point.
• Supplement a 4-point product with a 1-point product.
• Take a 3-point product and a 2-point product; if necessary, you can also add a zero. It is recommended to choose food with a lower score and combine several different products.

Benefits and harms

Like the Maggi diet, the metabolic program we are considering has a number of advantages and disadvantages. In turn, the advantages of the program include:

• Highly effective in losing extra pounds.
• No need to constantly count calories.
• Flexible dinner times that work around your personal schedule.
• Balanced diet.
• Maintaining your usual lifestyle with training and rest.
• A large selection of dishes that can satisfy the needs of even the most demanding consumers.
• Flexible menu that adapts to the interests of each person.

Attention! As for the shortcomings of the system, they lie directly in the need to consult a doctor. Any dietary decisions should only be made with the approval of an experienced nutritionist after all appropriate tests have been completed.

You can also note the relatively low rate of weight loss. The metabolic diet is designed for a month, but the bulk of kilograms are lost in the first couple of weeks, in the first stage. Next comes only the gradual correct consolidation of the result.

Menu for every day

Having decided to switch to the metabolic system for weight loss, some encounter certain difficulties, for example, combining products according to a point table, creating a suitable menu from them. The presented material will help you overcome all these difficulties and still get rid of excess weight. Find out what the metabolic diet menu should be for every day.

Metabolic diet phase 1 menu

Second phase

Third phase

The rules of the metabolic system mean that in the last phase you must add 1 point to each meal. If the weight does not stand still and continues to go away, then after a week you can add another 1 point to all meals except dinner. The total number of points allowed in the menu of the third stage of the metabolic diet is determined individually for each person, because weight stabilization at one level plays a decisive role here.

Product table

The food distribution table by points will help you navigate and create a menu in accordance with all requirements.

Recipes

To make the metabolic diet as comfortable as possible for everyone, nutritionists have developed special recipes for tasty and easy-to-prepare dishes that have a certain number of points. Consider the examples given, which will guide you on how to correctly combine products to get food according to the point system.

Salad with beans and chicken breast

The dish is a one-point dish - it can be consumed at any approach to the table, except dinner, starting from the second stage of the metabolic diet. You can add red or white beans, but before using them you need to prepare them - soak them in water for 3-12 hours, then boil them . Learn how to make a delicious, appetizing and easy salad with chicken breast and vegetables.

Ingredients:

• beans – 100 g;
• red onion – 1 pc.;
• lettuce leaves – 5 pcs.;
• cherry tomatoes – 2-4 pcs.;
• seasonings - to taste;
• chicken fillet – 0.5 kg;
• lemon juice – 1-2 tsp.

Cooking method:

1. Wash the chicken fillet well, remove films and veins. Boil until tender, adding a little salt to the water. Cool the meat completely, cut into small slices or tear by hand.
2. Boil the beans until they are soft. Cool completely.
3. Chop the onion into thin half rings.
4. Cut each tomato into 4 parts.
5. Place meat, tomatoes, onion half rings, and beans into a salad bowl. Sprinkle the ingredients with freshly squeezed lemon juice and stir.

Casserole of green beans, eggs and herbs

Such a two-point dish will be a satisfying meal not only for those losing weight, but also for other family members. The casserole with eggs and herbs turns out fluffy thanks to the use of eggs and tasty due to the successful combination of ingredients. You can replace the greens specified in the recipe with any other, and also vary the quantity according to your taste preferences.

Ingredients:

• parsley, onion – 0.5 bunch each;
• vegetable oil (for dressing) – 1 tbsp. l.;
• egg – 1 pc.;
• green beans – 200 g;
• spinach – 0.5 bunch;
• seasonings, salt - to taste.

Cooking method:

1. Boil green beans: fresh - 8 minutes, putting them in boiling water, frozen - pour cold water and cook for 8 minutes after the liquid boils.
2. Drain excess water from beans.
3. Wash the spinach and greens and cut into small pieces.
4. Mix both preparations.
5. Season the resulting mass with oil, season, and add salt to taste.
6. Place the workpiece in a refractory form, pour in the egg beaten with a fork.
7. Bake the dish at 180 degrees for 20-25 minutes.

Baked turkey cutlets with cheese

This dish is a three-point dish - it can be eaten for breakfast in the second phase or made for almost any meal at the final stage of the diet. It is recommended to bake the cutlets in the oven, but it is better to make the minced meat for them yourself, using fresh turkey fillet and spices. You can use any cheese, but it is better if it has minimal fat content.

Ingredients:

• turkey fillet – 0.5 kg;
• hard cheese – 100 g;
• dill – 0.5 bunch;
• spices, salt - to taste.

Cooking method:

1. Using a blender, turn the fillet into minced meat. Add chopped herbs, spices, and salt to the mixture.
2. Cut the hard cheese into small cubes and add to the meat mixture.
3. Mix everything thoroughly, form small cutlets, place them in a fireproof dish, cover it tightly with foil.
4. Bake the cutlets in an oven heated to 180 degrees. Serve the dish after 30-40 minutes.

Dividing products into groups

In order for you to understand what foods you can eat, we decipher which foods belong to a certain fat content ratio. After all, this is what the entire diet is based on, so this information is extremely important. To begin with, it is recommended to write them out on a separate sheet of paper and stick them on the refrigerator.

This will help you immediately determine which class a particular product belongs to:

Zero-fat foods include the following: turkey fillet, as well as chicken, eggs, rabbit meat, low-fat dairy products, seaweed, mushrooms, protein, foods containing fiber, fruits, citrus fruits.

Group 1 foods include the following foods: legumes, juices made from vegetables, berries.

Food belonging to the second group includes the following products: vegetable oils, bread, nuts, lamb meat, beef, cheeses, offal, beets, carrots, many other vegetables, fruits related to sweet and sour products, avocados, various cereals , porridge.

The third group of products includes: wheat porridge, various cereals, oatmeal, corn, yoghurts, fruit juices, chocolate products.

Food that belongs to the 4th group, that is, products that most contribute to weight gain: potatoes and all kinds of products made from them, duck, lard, goose butter, various drinks, both alcoholic and simply sweet cocktails, juices, purchased in stores, various oils, margarine, and other quite fatty foods that would be prohibited under normal diets.

This is the peculiarity of the metabolic diet, because such “fat content” is not completely excluded from the diet. The main thing is that you eat them at the right time.

That is, if you ate one dish with a maximum coefficient, then the other dishes eaten should have a zero coefficient.