50% of the population is working on losing weight. For most, this involves lifestyle changes relating to their diet or exercise routine.
Yet, with so many different styles and strategies for weight loss, it can be tough to pick one and stick with it. The metabolic diet is helping many people to meet their weight loss goals. It works to reset your metabolism and help you burn more fat.
So, what makes this an effective weight management technique? Learn more about this popular diet plan and whether it’s right for your lifestyle.
The Metabolic Diet, Explained
So, you’re likely wondering what is metabolic weight loss and how does it work? The diet focuses on the way your body metabolizes its food, as those with a faster metabolism are likely to burn more fat.
The goal is to speed up the metabolization process for more efficient and effective fat burn. It’s also a way of teaching your body to process healthier foods at a quicker rate.
The diet plan works to give you more energy from food. This gets done when the body burns up fat stores instead of carbs to create energy. This then allows the body to burn more fat, resulting in weight loss.
It works similarly to the process of ketosis, where the body produces ketones, and fat is burned for energy instead of sugars. Many on this diet also feel more satisfied, with fewer cravings.
The diet is great for targeting hard-to-reach areas where fat gets stored. This makes it ideal for those who want to lose belly fat and shed pounds.
There are different variations of the metabolic diet. Yet, all places focus on the idea of the metabolic factor. This works to boost the production of powerful fat-burning hormones in your body.
The standard diet follows a strict 28-day cycle. It uses different phases to prepare the body for effective fat-burning.
Some plans operate on a set carb cycling style. They allow carbs on certain days, then avoid them on others. The diet cycle then gets restarted until you reach your desired weight loss goal.
The Three Phases
It’s common for the metabolic diet plan to follow a three-phase process. This is to allow for a more safe and effective transition into the diet.
Phase one focuses on helping your body to learn to stop storing fat. It also works to lower stress hormones and prepare the thyroid.
This phase involves consuming carbs while avoiding fat to prepare the body. You’ll fill up on fruits, lean proteins, and whole grains. Foods containing B and C vitamins are also important during the first phase.
The second phase targets fat stores and gets the body ready to start building muscle. It also works to lower acidity levels in your blood with an alkalizing process. You will focus on vegetables and lean proteins, while still avoiding foods high in fat.
The third phase is where the metabolism speeds up to burn up more fat. Here you focus on consuming healthy fats and avoiding saturated fats. Foods in this stage include avocados, nuts, olive oil, seeds, and eggs.
The Metabolic Typing Technique
Another way to go about the metabolic diet is to learn the type of metabolism you have. Then you choose a customized diet based on your type.
Dominant protein types have a faster rate of converting food into energy. They are often more susceptible to hunger cravings.
They do best with a diet of heavier fats and proteins, with fewer carbs. This includes olive oil, salmon, and eggs.
Dominant carb types have a slower metabolization process. They experience less of an appetite, yet may crave sweets.
Their bodies can tolerate carbs better. Yet, these types should still stay away from refined carbs. They do best with a diet lower in fat, limiting to light and lean proteins. Fruits and vegetables are also key for those with this metabolism type.
It’s also possible for a person to fall somewhere between the two metabolism types. Their diet should then involve more balance between carbs and fats.
An Inside Look at the Metabolic Diet Plan
The diet plan will likely consist of 5 smaller meals that get broken up throughout your day. This includes breakfast, lunch, and dinner, with two snacks.
When on the diet, you shouldn’t go more than 4 hours during the day without eating. This is to avoid blood sugar spikes and cravings.
This diet doesn’t promote fasting during any time of the day. It gets recommended to eat breakfast half an hour after you wake up in the morning.
The main idea of the diet is to avoid refined and processed carbs. This includes flour, white bread, and sugar.
This is because carbs get broken down into glucose, meaning your body is getting extra calories from sugar. This extra sugar can then contribute to weight gain.
Filling up on the Right Foods
The diet instead focuses on whole foods, fiber, and protein. You’ll also get to enjoy foods that offer essential vitamins and minerals. Smart choices include non-starchy vegetables, high-protein meats, and fruits.
You’ll want to cut out foods that contain lots of calories without any nutritional value. It’s best to avoid soy products, wheat, dairy, and any refined sugars. Alcohol and caffeine should also get limited during the diet.
To avoid extra calories you can choose healthier methods of cooking food. Try grilling meats and steaming vegetables instead of sauteing. It also helps to substitute unsweetened almond milk in place of dairy.
Go for organic and non-GMO foods when you can. This is to avoid additives, preservatives, and nitrates that can be harmful to your health.
Some versions of the diet do allow some healthy carbs in moderation. This includes oats, whole grains, and brown rice.
Effective Ways to Enhance the Metabolic Diet
The metabolic weight loss plan is all about making healthy lifestyle choices. For best results, you’ll want to combine a proper exercise routine with your diet plan. This is to help lose weight and keep you from gaining it back.
Aim to exercise at least 3 times each week. This can be a combination of cardio and strength training.
Mindful exercises like yoga are also a great way to switch up your routine. Adding new exercises into your routine will help you avoid hitting a weight loss plateau.
Hydration is also important for the metabolic diet. This works to suppress the appetite and spur the metabolism.
Some versions of the diet recommend drinking half your weight in water each day. Do this by calculating half your weight and then drinking this amount in ounces.
You’ll also want to get enough sleep each night, 7 hours on average. This is ideal for both your mental and physical well-being. It will also help you to be more conscious of making healthy food choices.
Meal prepping is another way to help stick to your weight loss goals. Preparing your meals ahead of time allows you more control over portion sizes and ingredients used. This will make it less likely that you will stray from your diet plan.
Satisfying Your Weight Loss Goals with Supplements
Many people also turn to weight loss supplements to help with the fat-burning process. Since caffeine is not recommended on this diet, supplements can also help stabilize energy levels. This is also a great way to gain more endurance for workouts.
Products that contain the ingredient InnoSlim® could help support the metabolic diet. This supplement works to increase the hormone adiponectin.
Adiponectin is important as it aids in the body’s metabolic process. It helps to break down fatty acids and stabilize glucose levels.
This works to boost glucose absorption in muscles and fat cells, helping to break down body fat. It also allows the body to absorb fewer calories.
An increase in this hormone could help manage weight loss. Studies show that obese individuals are likely to have lower levels of adiponectin. While those who are losing weight show a higher concentration of the hormone.
The Key to Maintaining a Healthy Lifestyle
The metabolic diet offers an effective way to reach your long-term weight loss goals. Following this diet plan can help you to kickstart your metabolism to burn more calories. Along with boosting your metabolism, you’ll learn how to make healthier food choices.
Yet, it’s important to also make healthy lifestyle choices for the best results of this diet. This means adopting a regular exercise routine and caring for your well-being. This allows you to maintain more effective fat burn and proper weight management.
Supplements can also help you to enhance your new health regimen. Yet, be sure to choose quality made products that contain natural ingredients. This is to ensure you avoid any weight management methods that could be harmful to your health.
Looking for more ways to maintain safe and effective weight loss? Learn more about supplements that contain the weight management ingredient InnoSlim®.
*These statements have not been evaluated by the Food and Drug Administration. Always consult your physician before beginning any diet program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate diet program for individual needs.