Metabolic Confusion! A Fact or Fiction? For a long time, all we understood by the term dieting is cutting off on food, especially the calorie-dense and fatty foods. This was the only measure to lose weight faster. However, there are many diet plans which claim weight loss and they all have their pros and cons.
One diet plan recommends eating only one meal a day (OMAD) while the other focuses on having six small meals in a day. This leads to more confusion than ever. Google diet plans and there are millions of results to add to the confusion. Are the experts wrong? Which diet actually works?
Nutritionists have come up with new meal plans that claim to work smarter than work harder. For example, intermittent fasting is a new trend that recommends you eat during a certain time frame. On the other hand, metabolic confusion is a meal plan that focuses on calorie cycling on different days of the week.
If you are curious about tricking your metabolism into burning more fats in lesser time, keep reading till the end. The article explains what a metabolic confusion diet is, its benefits, common rules to consider, and the pitfalls to avoid.
- What Is Metabolic Confusion Diet?
- Changing Your Metabolism
- Not A Traditional Diet
- How Does the Metabolic Confusion Diet Work?
- Metabolic Confusion Cycles
- Can You Skip Your Exercise Routine?
- 7 Benefits Of Confusing Your Metabolism
- Are These Diets Safe?
- Five Thumb Rules
- Avoiding Common Pitfalls
- Frequently Asked Questions
What Is Metabolic Confusion Diet?
Calorie intake is the key to losing (and gaining) weight. People trying to shed a few pounds are asked to consume a calorie-restricted diet and make a record of what and how much they eat. You can achieve the set targets by checking with your dietician or using online calorie counting apps.
Studies show that alternating the way your body burns calories can be beneficial to people who want to lose weight quickly. New trends and diet plans emerge based on such research and yes, they prove to be beneficial. One such latest trend is the metabolic confusion diet.
Metabolic confusion – also termed as calorie confusion, calorie cycling, or calorie shifting – aims at changing the way your body metabolizes food. It is a diet that switches between low-calorie and high-calorie days.
Metabolic confusion diet plans revolve around a 2000-calorie high day and 1200-calorie low day menu. Instead of consuming 1400 calories to lose weight every day, try to vary your calorie intake daily or weekly to confuse the body’s metabolism and promote fat burning and increased weight loss.
Certain diets further specify days as fat, protein, or high-carb days. Cycling macronutrients and calories reset the metabolism, forcing the individual towards a weight loss plateau.
Changing Your Metabolism
Your body requires energy to do work. The food we eat is converted into fuel. The faster your metabolic rate, the faster your body converts food into energy. If you have slow metabolism the body stores the nutrients as fat reserves leading to weight gain.
A high metabolic diet will help burn fats at a higher rate instead of storing it. A low-carb diet will also use body fat for energy. This curbs craving and promotes weight loss.
Not A Traditional Diet
Unlike conventional diets, metabolic confusion goes without many restrictions. You can eat whatever you want as long as you stick to alternating high and low-calorie periods.
Studies show that people on a metabolic diet lost more weight than people on calorie-restricted diets. But this doesn’t mean you indulge in junk food. It is important to balance your calories and macronutrients to stay fit.
How Does the Metabolic Confusion Diet Work?
Metabolic confusion works on the belief that alternating calorie intake from one day to other turbocharges your metabolism by boosting your Resting Metabolic Rate (RMR).
This means your body burns more calories (to help you lose those chubby love handles) while you do nothing hard – like following a strict diet or eating those boring salad for weight loss day after day.
According to experts and dieticians, if the body is fueled by nearly similar calories every day, it becomes efficient to use those incoming calories for your daily chores. This helps the body to estimate exactly how much calories it needs to burn each day to perform its functions. It will keep doing so and store the remaining calories as fats for future use. In low-calorie days, the calories burnt will remain steady as compared to the intake. This will facilitate weight loss.
Metabolic Confusion Cycles
Many people find it difficult to cycle your calories daily. Every individual is different and consulting a dietician to find the best way to identify your body’s specific needs. Here are a few other systems of calorie cycling schedules that might work for you.
- Day-by-day cycle: Alternate high and low-calorie foods in a week. Eat low-calorie meals on Monday, Wednesday, Friday, and Sunday and high-calorie meals on Tuesday, Thursday, and Saturday.
- Weekend cycle: 5 weekdays of low-calorie intake followed by the 2 weekend days of high-calorie intake ‘refeed’. This method is ideal for people who want to relish their favorite food on the weekends.
- 2-week cycle: Start with 11 days of low-calorie foods followed by 3 days of high-calorie meals.
- 1-month cycle: Consume low-calorie meals for 3 weeks followed by 1 week of high-calorie meals.
- 1.5-month cycle: Go for low-calorie intake for around 4-5 weeks and follow it with high-calorie intake for the next 2 weeks or 10-14 days.
Metabolic confusion is a highly adaptable meal plan that works towards ideal weight loss and maintaining a healthy balanced lifestyle.
Can You Skip Your Exercise Routine?
The biggest delusion about body transformation is that exercise is the only key to weight loss. Nutrition and exercise both are essential requisites for staying in shape. We recommend you pair metabolic meal plans with a workout program to burn calories effectively.
Now, this doesn’t mean you can use exercise as a tool to increase calorie intake and eat anything on low-calorie days. Pair intense physical activities on high-calorie days to burn fat quickly. On low-calorie days involve in yoga, walking, jogging, or stretching routines.
The bottom line, metabolic confusion diet does work in the short-term. However, to reap the long-term weight loss effects it is important to continue eating healthy meals and exercise regularly. If old eating habits are resumed with a lack of exercise, the weight will inevitably return.
7 Benefits Of Confusing Your Metabolism
Every diet plan has its benefits, so does metabolic confusion. There are some direct and obvious benefits of this diet while others are less commonly known. Let’s list out the benefits to boost our confidence to follow it passionately.
Removal Of Dietary Restrictions
Metabolic confusion doesn’t set a fixed menu for your meals. You are free to eat anything you want as long as you follow the high and low-calorie periods and eat healthily. Just remember to confine yourself to the calories you consume.
Strain-Free Weight Loss
Conventional weight loss programs involve calorie restrictions and strict diets. These diets may deprive the body of essential macronutrients and lead to fatigue and improper functioning of the body. The metabolic diet doesn’t deprive you of any nutrients – BONUS!
Following low-calorie diets for longer duration triggers the production of the stress hormone, cortisol. Cortisol when released in large amounts in the body increases blood sugar levels. This may result in adverse effects in the long term.
Rapid Weight Loss
Metabolic confusion is a lifestyle change that leads to rapid weight loss and your body stays in shape if you maintain the eating pattern. All you need to check is your calorie intake and do moderate exercises on the go.
Carb cycling in this process shifts your body to the fat burning mode from the carbohydrate burning mode. This helps to shed excess belly fats and those love handles. Burning excess fats is beneficial for the long term.
Physical training involves help in strength training as they keep your metabolic rate revved
up. These workouts help in muscle building and endurance.
Low Cost To No Cost
Weight loss programs cost you a fortune if you hire dieticians and hit the high-end gym for longer durations. Specialized diets need special ingredients and special equipment. However, metabolic confusion can be done at the ease of your home without any extra cost.
Are These Diets Safe?
Metabolic diets promise quick weight loss, but studies are lacking. Healthcare experts suggest rapid weight loss be unsustainable and individuals may regain weight over time. People with diabetes should take special care when following diet plans. Monitor your sugar levels and calorie intake regularly. Every individual is different, so not all diets are right for everyone. Talk to your doctor before starting a metabolic diet and discuss underlying health conditions or allergies if any.
Five Thumb Rules
Metabolic diets work well if you follow these thumb rules:
- Eat your meals within a specific window
- Include 20 to 40 grams of protein with every meal
- Eat loads of vegetables to meet your fiber requirement
- Consume unprocessed whole foods
- Meals should be coupled with at least 3-6 grams of omega-3 fatty acids
Avoiding Common Pitfalls
To have a successful body transformation, you must avoid these common pitfalls:
- Avoid sugary beverages, stick to water and unsweetened coffee or tea
- Plan and prepare for your next meal
- Season your platter with natural herbs and spices, not sauces and dressings
- Seek expert guidance for diet and training programs
Metabolic confusion diet has made a comeback into the spotlight of recent trends of weight loss mechanisms. It is a quick and efficient weight loss method but needs more research. Eating the right kinds of food helps to boost your metabolism and burn maximum body fat leading to weight loss. This diet balances your hormones as opposed to low-calorie diets. Calorie confusion is a safe and sustainable weight loss method.
People with diabetes or other medical concerns be watchful and talk to your doctor before changing your diet plan. If you’re on a high metabolic diet be aware of ketone levels in the body. An increase in ketones levels may cause imbalance and result in ketoacidosis in the long run.
Stick to the basics, shift your calories, and success is guaranteed.
Frequently Asked Questions
Yes, metabolic diets work efficiently for weight loss. A faster metabolism burns more calories and fats. Thus, alternating calorie intake can help increase weight loss as opposed to calorie-restricted diet plans.
Lifelong. Metabolic-centric diets create lasting changes in your lifestyle. You don’t intend to regain weight after achieving targeted weight loss. Don’t fall into old habits and change how and when you eat for good.
Follow these tips to trick your body to lose more weight:
• Space out your meals every 3-4 hours
• Eat different types of foods to rev up your metabolism
• Snack healthy and in small portions
• Detox regularly
• Cycle your calories
While following the endomorph diet people must avoid or limit the below foods:
• candies, chocolates, and other sweets
• soft drinks, energy drinks, and sports drinks
• white rice, white bread, traditional pasta, and bagels
• rich dairy products, such as cream, whipped cream, and ice cream
• refined cereals such as bran flakes, instant oatmeal, and puffed rice
• baked goods and cakes
• sodium-rich foods
• heavily processed or fried foods
• saturated fats, coconut oil, and palm oil
• red meats
The 3-week metabolic diet emphasizes on transforming you into a fat burning machine. It is a three-phase plan designed to burn toxins and balance your hormones; build lean muscles and stabilize blood sugar levels; turbocharge your metabolism to boost fat burning and in turn lose weight.
Rebuilding metabolism is easy with correct eating habits. Indulge in plenty of proteins with each meal to boost your metabolic rate. At least 20-30% of your daily calories should consist of proteins. Include probiotic-rich foods (or supplements) in your diet. Keep stress at bay with mindfulness and meditation. Aim for high-quality 8-hour sleep every night.
She is a pharmacist by education and working in the field of medical content development for more than 9 years. She has an excellent hold on medical content research and development and has produced valuable data for various pharmaceutical companies.