Metabolic diet
Sometimes dietary restrictions and intense physical activity do not help you get rid of those extra pounds. In such cases, the metabolic diet becomes a real salvation. This is a nutritional system, the action of which is based on the acceleration of metabolism in the body. In addition, it is aimed at normalizing hormonal levels.
The diet is designed to regulate the release of two groups of hormones, each of which affects body fat. As a result, insulin and estrogen levels, which are responsible for the accumulation of adipose tissue, decrease, and the amount of adrenaline, norepinephrine and testosterone, which burn fat, increases. Thanks to these processes, existing fatty deposits are consumed, and new ones do not accumulate.
According to the principles of the metabolic diet, all foods are divided into 5 groups based on their carbohydrate content. Each group is assigned points - from 0 to 4. At all stages of the diet at a clearly specified time, you need to eat meals from a certain group of products.
The metabolic diet has three phases.
The first stage is fat burning. Its duration is 2 weeks, during which there is an intense weight loss. At this time, only foods from the zero group should be present in the diet. In addition to them, every day you need to consume 1 tbsp. l. olive oil. If it was not possible to achieve weight loss at this stage, you need to take a 15-day break and then repeat the stage again.
At the second stage, the weight is normalized. The duration of the stage is not limited. The loss of kilos continues, but not as quickly as in the first stage. The power scheme during this period looks like this:
- the first breakfast (from 8:00 to 10:00) - a 4-point dish;
- second breakfast (from 11:00 to 12:00) - a dish for 2 points;
- lunch (from 14:00 to 15:00) - a dish for 2 points;
- afternoon tea (from 16:00 to 18:00) - a dish for 1 point;
- dinner (from 18:00 to 20:00) - a dish for 0 points.
The third stage is weight consolidation. The goal is to eliminate weight gain after completing the diet. At this point, it is recommended that you add 1 point to each meal other than dinner. If the weight continues to decrease, you can add 1 more point per day, except for dinner.
The metabolic diet is effective when several rules are followed:
- refusal from fried, smoked dishes and semi-finished products;
- eating food at least 5 times a day in small portions;
- slow food intake with thorough chewing of each piece. While eating, you can not be distracted and talk.
The points for each meal are calculated as follows. For example, a dish with 4 points is indicated. The first option is one product from the 4-point list. The second option is two products from the 2-point list. The third option is one product at 3 points and one product at 1 point. And in any case, if you want, you can add products from the group with 0 points.
Benefits of a metabolic diet
The undoubted advantage of the metabolic diet is its effectiveness even in cases where other diets are powerless. On average, the plumb line is up to 10 kg per month, most of the weight goes away in the first 2 weeks - during the fat burning stage. The diet provided for in the second and third stages of the diet can be adhered to for as long as you like.
Losing weight note the lack of hunger, which is explained by a fairly satisfying diet. Many of those who constantly break down on other diets easily adhere to this nutritional system.
The metabolic diet contributes to the normalization of hormonal levels, metabolism, the work of the digestive system, there is an improvement in the condition of the skin, hair and nails.
Disadvantages and contraindications of the metabolic diet
At the first stage of the metabolic diet, unpleasant phenomena are possible in the form of dizziness, tinnitus, profuse sweating, nausea, decreased performance, general weakness. In such cases, it is recommended to stop the first stage and move on to the second.
The metabolic diet is contraindicated in adolescents and the elderly, pregnant and lactating women. Also, this diet is contraindicated in diabetes mellitus and other pathologies of the endocrine system, in cancer. And if you have any chronic diseases, you should consult your doctor before starting a diet.
What foods are allowed?
At each stage of the metabolic diet, products with a certain number of points are selected to compose the menu:
- 0 points - chicken breast, rabbit meat, turkey, eggs, fish, seafood, dairy products with a fat content of less than 2%, mushrooms, fresh vegetables, green peas, lime, lemon, herbs, garlic, onions, spices, apple and grape vinegar;
- 1 point - natural vegetable juices, berries and beans;
- 2 points - bran bread, olives, boiled beets and carrots, fruits, chicken, lamb, beef, offal, dairy products with a fat content of 2-4%, feta, nuts, seeds, muesli, oatmeal, rice, buckwheat and avocado;
- 3 points - natural fruit juices, yoghurt, processed cheese and hard cheese, millet, dark chocolate;
- 4 points - pork, goose, duck, dairy products with a fat content of more than 4%, semolina, potatoes, bread, sweets, canned food, mayonnaise, store juices, beer, alcoholic and carbonated drinks.
What foods are prohibited?
Prohibited products include all products that are not included in the approved list.
Metabolic Diet Menu
An example of a metabolic diet menu in the first step:
Option 1: baked chicken fillet, green peas, sugar-free tea.
Option 2: 3-egg omelet, fresh vegetable salad.
Option 1: a bran bar, low-fat milk.
Option 2: cottage cheese, tea with a slice of lemon without sugar.
Option 1: soup in lean broth with the addition of celery root, onions, broccoli, white cabbage, basil and arugula, boiled rabbit meat, fresh vegetable salad.
Option 2: broth from low-fat fish with the addition of onions and greens, mushroom stew with spices, fresh cucumber.
Option 1: a slice of steamed fish, green peas.
Option 2: seaweed salad seasoned with finely chopped garlic, grated horseradish and lemon juice.
Option 1: turkey fillet baked in foil, boiled broccoli.
Option 2: boiled chicken fillet, salad of bell peppers and tomatoes.
An example of a metabolic diet menu in the second step:
Option 1: steamed chicken breast, buckwheat porridge, a sandwich of bran bread and slices of cheese, milk.
Option 2: boiled potatoes, green peas, tea with honey.
Option 1: a cup of bran dipped in low-fat kefir.
Option 2: kefir, walnuts.
Option 1: turkey fillet baked in foil, soup with green beans, broccoli, carrots and celery, fresh vegetable salad with herbs.
Option 2: boiled chicken fillet, potato and mushroom soup, tomato and feta cheese salad.
Option 1: 2 boiled eggs, kefir.
Option 2: rabbit fillet baked with carrots, skim milk.
Option 1: steamed fish, fresh vegetable salad with herbs.
Option 2: seafood seasoned with lemon juice, tea without sugar.
Useful Tips
Advice 1. At the first stage of the metabolic diet, it is recommended to take enzyme preparations to prevent flatulence.
Tip 2: Although sweets are rarely acceptable during the metabolic diet, sugar should not be used to sweeten foods and drinks.
| Diet characteristic | final grade |
| Duration: unlimited |
3.5 out of 5 An effective diet that works even for those who have tried many other diets and have not been successful. The advantage is the wide variety of products. The metabolic diet is suitable for people who are significantly overweight. |
| Recommended frequency: any | |
| Weight loss rate: | |
| Safety: | |
| Variety of products: |
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