What is a metabolic diet?
A metabolic diet is about eating certain foods at certain times to speed up your Basal Metabolic Rate (the number of calories you burn at rest) to aid fat loss, whilst also creating a hormone balance within the body.
Metabolic dieting is a great way to control your weight, as it encourages fat loss whilst fuelling your body efficiently enough for you to continue functioning at an optimum level and avoid going into starvation mode.
Starvation mode occurs when you eat too little and exercise too much; creating this kind of calorie deficit can actually hinder weight loss as your body will naturally adapt to stop you from wasting away. Upon entering Starvation Mode, your body will start to produce less leptin, a hormone which regulates your hunger and Basal Metabolic Rate, meaning that your metabolism will slow and your cravings will increase.
This is why ‘yo-yo dieting’ or eating too little can actually lead to long term weight gain: your weight may drop in the initial stages of dieting, but starvation mode will soon kick in to counteract any weight loss. Instead, what you should do if you start to exercise more is to make sure you fuel your body – therefore maintaining high energy levels and keeping your BMR running.
The Metabolic Diet outperforms other dieting strategies in many ways, but because your lifestyle and daily activity plays a big part it is impossible to create a one-size-fits-all plan. Still, here is a guide as to the key high-energy foods usually included in a Metabolic Diet:
• Protein e.g. Meat, fish & poultry
Proteins encourage a healthy release of leptin, decreasing hunger and driving your BMR.
• Green leafy vegetables, especially broccoli
These foods not only provide essential nutrients and create a more efficient internal system, but can also take more calories to digest than they provide, again increasing your BMR.
• The ‘right’ oils e.g. Olive oil, coconut oil, macadamia nut oil
Healthy fats keep your blood sugar levels steady helping to regulate the hormone balance within your body.
• The ‘right’ spices eg. Oregano, black pepper, cayenne pepper, turmeric, cumin, cinnamon and rosemary
Each of these herbs and spices has different effects, such as reducing water retention, inflammation and cortisol (the ‘stress hormone’), which can be key problems during dieting and can stop you increasing your BMR.
Meanwhile, key foods to avoid include:
• Anything at all which claims to be low-fat or low-sugar
• Vegetable Oil
• Margarine (just use butter instead, which contains natural fats and vitamins)
• White flour
• Sugar (even brown sugar which is no better than white)
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