A metabolic diet is a method of weight loss, which is based on the acceleration of metabolic processes in the body. The menu is designed taking into account that the production of some hormones will be accelerated, while others will be inhibited. This method is suitable for people who lead the right lifestyle, but wish to get rid of a few extra pounds.
Proper metabolism
Metabolism (metabolism) - many chemical reactions that occur in the human body. Without this, a normal life cycle cannot occur. This applies not only to people, but also to other living organisms. When eating, breathing and drinking, many essential substances (oxygen, vitamins, proteins, minerals, etc.) get into the human body. In this form, a person does not produce them. After the food enters the digestive tract, some elements are broken down, others are synthesized and processed. This is the main essence of metabolism.
Two types of reactions occur during the process. The first is the splitting of multicomponent elements into simpler ones. For example, a protein that takes part in the construction of cells. Many organs consist of it. Pure protein does not take part in such processes. The body needs simple amino acids, which are formed due to the breakdown of protein.
When it is split, the energy necessary for all processes occurring in the body is released. It is measured in kilocalories.
If they enter the body in large quantities, they are deposited for the future in the form of fat deposits. Nature regards them as a useful supply, and in the opinion of those around them this is a terrible flaw.
How diet works
To improve the accumulation of body fat, estrogen and insulin are produced in the body. The female sex is more prone to overweight and cellulite. This is due to a large amount of estrogen than that of a male. A daily metabolic diet helps reduce hormone production. And the production of adrenaline, testosterone, norepinephrine and growth hormone should be increased. After all, they help burn fat.
The cause of regular failures in losing weight can be metabolic syndrome. It does not apply to medical diagnoses, but worldwide it is observed in 2.5 million people.
Metabolic syndrome is characterized by the following:
- feeling of thirst;
- increased rage or apathy caused by hunger;
- the occurrence of weakness in the absence of a meal;
- excessive sweating at night;
- constant craving for sweets, which is accompanied by heart palpitations;
- desire to sleep after eating protein foods.
A feature of the metabolic diet menu is the correct distribution of foods throughout the day. As a result, metabolism is normalized. In general, the power system is simple and affordable.
The essence of diet
Products are divided into 5 groups. They have their own scores, ranging from 0 to 4. They need to be guided when the losing weight begins to draw up its menu of metabolic diets for the day. To exclude weight gain, you need to make your diet based on data from a special table. In it, each product has its own score. Thanks to this approach, there will be no difficulties with the preparation of a diet menu.
A certain number of points corresponds to the product, depending on the percentage of fats and carbohydrates in it.
Products can be distributed depending on their belonging to different groups:
- 0 points. Breast of chicken and turkey, rabbit meat, chicken and quail eggs, low-fat fish, dairy products, fat content up to 2%, fresh vegetables, herbs, lemon and lime juice, green peas.
- 1 point All varieties of berries, including tomatoes, vegetable juices and beans.
- 2 points. Chicken meat, except for breast, low-fat beef and mutton, dairy products up to 4% fat, boiled vegetables (carrots, beets), fruits, nuts, olives, vegetable oil, buckwheat and oatmeal, meat offal, white cheeses.
- 3 points. Dark chocolate, natural yogurt, freshly squeezed juices, millet.
- 4 points. Fatty dairy products, duck meat, goose, potatoes, sweet sodas, sweets, semolina, alcohol.
The diet includes 3 stages. The menus are made up by the slimming ones themselves, using the products according to their assigned points.
During the diet, you should not limit your diet and refuse any dishes. The main thing is to eat the right foods at the right time.
The basic principles of diet
Due to the fact that any product has a score, it is necessary to draw up a menu taking into account their calorie content. The higher it is, the faster the body stores food in fat reserves. To draw up a metabolic diet menu, you need to count points and avoid exceeding them.
The main principles of the power system:
- Exceed the maximum number of points. You can reduce their number.
- Take food every 3 hours.
- At one time you can eat a serving of 250 g.
- Fasting drink a glass of water.
- Eat should be no later than 2-3 hours before bedtime.
- The amount of drinking water should not be less than 2 liters per day.
- Dishes prepared during the diet should be boiled or steamed. It is forbidden to fry them.
- You need to eat in small portions every 3-4 hours.
- Complete rejection of alcohol and nicotine.
- Limit the amount of salt in the diet.
- Take a complex of vitamins during the diet.
- Limit simple carbohydrates.
- The basis of nutrition should be plant foods (cereals, vegetables, fruits), dairy products and cottage cheese.
- Low-fat meat is allowed to eat 1 time per day. In other meals, it is replaced with fish or eggs.
- Bread should be whole grain or with the addition of bran.
A detailed description of the metabolic diet helps losing weight to make the right menu.
Diet stages
There are 3 phases of the power system. Briefly they are characterized as follows:
- Fat burning.
- Normalization of the result.
- Fixing a positive effect.
Stage 1 of the metabolic diet lasts 14 days. At this time, foods that have 0 points are included in the diet. This is the most difficult period of the diet, and the body should be supported by a vitamin complex. Due to the lack of fat in the menu, it is necessary to consume 1 tbsp daily. a spoonful of olive oil. It is perfectly absorbed by the human body.
Due to non-intake of fats in the diet, the body's reserves are consumed. Thus, the process of losing weight starts. In some situations, a positive effect at this stage may not occur.
Sometimes there is weakness and dizziness, which causes a decrease in glucose levels. Many people are particularly sensitive to this process, so they need to drink tea with sugar or move on to the next stage of the metabolic diet. The process of losing weight should take place without risk to health.
The second stage is the normalization of metabolic processes. Its duration depends on the desired effect and characteristics of the body losing weight. Body weight should have a constant tendency to decrease. The diet is based on the following:
- Breakfast - 4 points.
- Lunch - 2 points.
- Lunch - 2 points.
- Snack - 1 point.
- Dinner - 0 points.
The last meal includes a meat dish and a vegetable side dish. At this phase of the diet, a gradual exit and consolidation of the result occurs.
The metabolic diet menu for each stage has its own characteristics. The third phase consolidates the effect and gently removes from the system of weight loss. You can add 1 point to each meal, except for dinner. The calorie content of the last meal can be increased if weight loss does not stop.
Breakfast corresponds to 5 points, lunch and lunch - 3, for afternoon tea - 2, for dinner, points are equivalent to 0.
Food must be cooked in an oven, microwave, or double boiler. It is also allowed to cook soup, but the following recommendations must be observed:
- use only water;
- do not add potatoes, beets, pasta or carrots;
- do not use frying in dishes;
- any vegetables can be included;
- do not include mayonnaise and sour cream in the diet.
Knowing the features and rules of the metabolic diet, you can easily create a menu for every day. To do this, it is enough to choose the right products.
Diet menu
It is necessary to include products in the nutrition system, taking into account their calorie content. The metabolic diet menu is made taking into account the calorie content of foods. Also an important factor affecting the dietary schedule is that the diet is divided into certain stages.
An approximate menu of a metabolic diet for every day (stage 1):
- Breakfast. Salad with vegetables, 2 boiled eggs.
- 2nd breakfast. Cottage cheese with herbs.
- Dinner. Stewed mushrooms with vegetables.
- An afternoon snack. Salad with vegetables and lemon.
- Dinner. Steamed fish.
The next stage of the metabolic diet consists of the following dishes:
- Breakfast. Oatmeal porridge in milk.
- 2nd breakfast. Bread with curd cheese and herbs.
- Dinner. Vegetable soup.
- An afternoon snack. An apple or an orange.
- Dinner. Chicken breast and vegetables.
The second phase of the diet can continue as long as you like. The process of losing weight can begin with it, bypassing the first stage.
Next comes the phase, which is aimed at maintaining the result. In the third stage of the diet, the diet may be as follows:
- Breakfast. Semolina porridge with milk.
- 2nd breakfast. Tea and dark chocolate.
- Dinner. Chicken soup, vegetables.
- An afternoon snack. Boiled beets seasoned with natural yogurt.
- Dinner. Chicken meatballs with vegetables.
The metabolic diet has a detailed menu that includes various dishes. They are used depending on the points.
4 points:
- Hercules porridge with berries.
- Okroshka on serum. It includes cucumbers, boiled chicken, eggs and a small amount of potatoes and sausages.
- Beetroot soup. It consists of cucumbers, boiled veal, beef and eggs.
- Vegetable casserole with mushrooms.
3 points:
- Salad with crab meat.
- Fruit cocktail.
- Vegetable salad and millet porridge.
Dishes taking into account 2 points:
- Oatmeal porridge without sugar.
- Okroshka with serum. Cucumbers, boiled chicken and eggs are added to it.
- Boiled carrot salad with peas.
- Salad. It includes sauerkraut, onions and green peas.
0 points:
- Baked Tuna.
- Fried eggs with tomatoes and herbs.
- Salad of cucumbers, radishes and cabbage.
The volume should be in the range of 250-300 g. Products can be combined to obtain the desired score. Increasing their number is not recommended.
Metabolic Diet Recipes
Any food system involves difficulties in preparing a variety of dishes. Losing weight can not pick up foods that do not fry and salt. All this happens only at the beginning of the diet, and then proper nutrition becomes a habit. Therefore, it is best to use ready-made recipes. A metabolic diet with a detailed description of cooking will be presented below.
Baked tuna with green peas. Such a dish can be included in the diet in the first weeks of the diet. The number of points is 0. The following products are used for cooking:
- small tuna - 1 pc.;
- green peas (150 g);
- 1 lemon;
- spice.
Free fish from entrails and scales. Cut the lemon into slices. It is best to take frozen peas, in this state it brings more moisture to the dish. Add spices to all components. Bake in foil for 1 hour.
The daily metabolic diet menu includes liquid foods. It is needed for proper digestion. The following components are needed for vegetable soup:
- Chicken Breast (200 g).
- Green pea.
- Celery root.
- 1 egg
- Spice.
- 1.5 liters of water.
Boil chicken separately. Soup should only be cooked in water. Cut the boiled egg. Add green peas and celery to the water. After boiling, cook for 15 minutes. Add pieces of meat. After boiling again, cook for 5 minutes. Eat soup with chopped egg and herbs. The dish has 0 points.
Greek salad consists of several components:
- Fresh vegetables (cucumbers, tomatoes).
- Red onion.
- Black olives.
- Olive oil.
- Lemon juice.
- Feta.
- Basil.
- Pepper.
Initially prepare the sauce: mix lemon juice, spices and oil. The remaining ingredients are cut, mixed. Add basil, olives and season with sauce. Salad has 2 points.
Advantages and disadvantages of a diet
The power system has positive and negative properties. The main advantages of a metabolic diet include:
- The metabolism in the body is accelerated.
- It can be used even by people with diseases of the digestive tract.
- The hormonal background is stabilized.
- Weight is reduced and a stable result is achieved.
- The work of the digestive tract improves.
- There is no laxative effect.
- The diet menu is balanced.
- Availability of products for the menu.
- The principles of proper nutrition are observed, which are useful for the work of the whole organism.
- No need to constantly count kilocalories.
- The skin condition improves, it becomes smooth and supple.
The main feature of the diet is the almost complete absence of restrictions. This is due to a balanced diet.
The disadvantages include the lack of a quick result. Weight loss is 1-1.5 kg of weight per week. According to experts, such weight loss is considered the most effective. As a result, muscle mass is maintained, skin condition improves and stretch marks appear on it.
According to reviews, a metabolic diet is able to lose 4 kg of weight in a month. Some losing weight manage to lose up to 30 kg of excess weight.
Contraindications
The power system has some limitations. These include:
- dysfunction of the endocrine system;
- oncological diseases;
- period of pregnancy and lactation;
- stomach ulcer and gastritis;
- children's and senile age;
- diabetes.
At the very beginning of the diet, the following adverse reactions may occur:
- mild nausea
- dizziness;
- weakness;
- the appearance of tinnitus;
- increased sweating;
- decreased performance.
In the event of such symptoms, it is best to stop dieting.
Reviews
Opinions about the diet are different. According to reviews of those who have lost weight, the metabolic diet has advantages in the form of weight loss and normalization of metabolism. Such aspects did not go unnoticed. Women received not only a beautiful waist, but also clean and healthy skin. Weight loss ranged from 5 kg or more. Some who lost weight switched completely to the menu of the metabolic diet and followed it for several months.
The main advantage is that the lost kilos are not returned.
Some found it difficult to sustain stage 1 of the diet. They developed nausea, weakness, and dizziness. Such people refused further adherence to the diet, while others immediately proceeded to stage 2.
Another disadvantage is the constant scoring. This causes significant inconvenience if you have to eat out.
A metabolic diet is the right nutritional system. The diet is balanced and includes the necessary substances. Serving size is enough for an adult.