What is Metabolic Confusion? – or Metabolic confusion diet
The Metabolic Confusion diet is a simple way to adapt a diet to each individual depending on their physical build and eating habits, finding the key point in adjusting carbohydrates for your body. The intention of the metabolic diet is that in a period of seven days you can lose weight by increasing the process of your metabolism.
It is important that you know that during the seven days that the diet lasts, you should not practice extreme activities or exercise excessively, in addition to not doing it for longer than recommended, because this diet does not include a large amount of vitamins or nutrients, and this can decompensate you.
The idea is that by varying the amount of calories your body processes, you’ll keep your metabolism on its toes and increase your basal metabolic rate, which is the amount of calories your body burns while at rest. . It will help you burn more calories and promote fat loss.
The Metabolic Confusion Diet is similar to intermittent fasting, but without the extreme restriction of energy (calories). For example, a person who follows the diet may consume only 1,200 calories one day and 2,000 calories the next. While there is no research specifically looking at the metabolic confusion diet, we could compare it to a popular form of intermittent fasting: the 5: 2 diet, in which you eat as you normally would for five days, then for two days, or just eat. about 500 calories.
- What is Metabolic Confusion? – or Metabolic confusion diet
- How does it work? Does Metabolic Confusion Work?
- Is it safe?
- General Conditions of Metabolic Confusion Diet:
- Benefits of Metabolic Confusion?
- Disadvantages Of Metabolic Confusion?
- The Bottom line?
- Metabolic Consfusion Meal Plan
There is no hard and fast set of rules for the metabolic confusion diet. For example, in a two-week cycle, you can do 11 days of low-calorie intake, followed by three more calorie days. You can also perform a one-month cycle, in which you have three low-calorie weekdays and one week high-calorie days.
There are no specific guidelines on specific foods to eat while on the diet.
Unlike many fad diets, people tend to stick to the metabolic confusion diet for longer. But like many fad diets, the claimed benefits have not been proven.
When starting it is important that you take into account how much you weigh and measure not only in height but also in waist, hips, and width of legs and arms. This process will help you measure your progress. After this, you must apply the following formula to calculate your Metabolic Index.
IM = (102980.301 × weight in kg ÷ height in cm²) ÷ fat percentage
Metabolisms are different depending on the genes and eating habits of each person. There are three types of metabolisms, in which you must locate depending on your basic diet, in order to integrate into the diet.
Carbohydrate Type: If you’re the flour type, you need to eat lots of vegetables, little fat, and little protein. You can also add a reasonable amount of cereals, if possible they contain a lot of fiber. You should limit your intake of salt, spinach, celery, asparagus, cauliflower, and avocados.
Protein Type: To stay healthy you should eat fewer vegetables and a greater amount of fatty meat and fish -animal protein-. Cereals, given their high sugar content, are especially harmful if you have this metabolic type.
Mixed Type: It is the middle ground of these two types of diet in terms of your nutritional needs. Consume everything mentioned above in small portions.
Is it safe?
The diet is probably safe to try if you have no underlying health concerns. However, you should always consult a healthcare practitioner before starting a new diet and making sure that you are consuming the correct amount of calories for your height and weight.
“If you do decide to try a new diet, you should be under the supervision of a doctor, preferably a nutrition specialist, who can make sure you are getting adequate nutrients. The amount of calories you need is very individual, ”Dicenzo-Flynn says. “For example, if a person is 6.55” and eats 1,200 calories on their low-calorie days, this is basically starvation mode and totally inappropriate. “
Also Read : 3 properties of avocado: calories in a avocado
General Conditions of Metabolic Confusion Diet:
- You should drink four glasses of water a day.
- Eat four times a day.
- Do not eat anything between meals.
- Always eat fresh vegetables and fruits, do not eat them canned.
- Remove meat hides and chicken skins.
- Avoid soft drinks, juices that are not natural, and sodas.
- Do not consume desserts or sweets during the day.
Carbohydrate Type Diet (Example for one day)
Tomato and carrot juice; cereals or herbal infusion sweetened with honey or dietary sugar.
Tomato and onion, chopped or grated, lettuce salad with lemon and cucumber and a little olive oil, grilled breast fillet, and fruit or natural juice.
Low-fat cheese, cooked eggs, or fruit.
Protein Type Diet (Example in one day):
Boiled or fried eggs with ham or sausage and celery around the plate and infusion of unsweetened herbs.
Roast lamb, steamed cauliflower, and almonds or walnuts.
Mixed Type Diet: You can take these two types of diet as an example and combine them.
Explore your body and lose fat by finding your metabolic point. Once you can see the amount of food you are looking for and need per day, you will get used to this way of eating. It is important that you get a medical check-up before starting the diet so that you follow the appropriate regimen for your diet.
Benefits of Metabolic Confusion?
The benefits of the diet are that “people who try metabolic confusion may be able to stick to the diet longer and feel more satisfied than those who try to cut calories on their own,” says Dicenzo-Flynn. “However, there is no evidence that we can confuse our metabolism, and I doubt that is possible. But some people think those intermittent days when you can eat more make a big difference to them.
A study compared calorie shifting to calorie restriction and found that study participants reduced their calories (45% fewer calories in the calorie transfer group, 55% fewer calories in the calorie restriction group) whether or not they tried to “Change” rather than reduce them.
The calorie shifting group ate as much as they wanted for three days over two weeks, while the calorie restriction group ate the same amount each day. While both groups lost weight overall, the study found that the calorie shifting group reported feeling less hungry and more satisfied than the calorie restriction group. Additionally, only 15% of the calorie shifting group stopped the study before it was completed, compared to 36% of the calorie restriction group.
Disadvantages Of Metabolic Confusion?
The downsides of the diet are that speeding up your metabolism can actually come with health risks, and you have to stick to the diet to keep the weight off.
“Anything you can do to increase metabolism, like eating more food or taking metabolic stimulants, will make us age faster and be detrimental to our health. You can’t ‘confuse your body’ to increase metabolism. But what is more important is that there is no benefit to losing weight or using any weight reduction technique unless you are doing something healthy that can be maintained forever.
We improve the quality of what we eat and permanently lose weight by eating the healthiest, most nutrient-dense foods, and eliminating unhealthy, high-calorie foods. Losing weight is only beneficial if you don’t do it forever – that means you need to maintain a healthy diet for the rest of your life. “
The Bottom line?
It may be easier to follow the Metabolic Confusion Diet compared to other diets that restrict calories every day but don’t expect your metabolism to drastically change as a result. You’ll probably be better off focusing on maintaining a healthy lifestyle by incorporating exercise, nutritious foods, and enough sleep into your daily routine.
Metabolic Consfusion Meal Plan
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