SAEDNEWS: The metabolic diet is based on understanding the body’s metabolism and how different foods affect it. The goal of this diet is to optimize metabolic function for weight loss and overall improvement in health.
According to Saednews, A metabolic diet can be an alternative approach to weight loss—even for individuals who already have a healthy weight and do not necessarily need to lose weight. The truth is that almost all of us have, at least once in our lives, considered dieting for weight loss or gain. However, the key point about dieting is that, in addition to following the rules and structure of the diet process, we must learn how to maintain a balanced and stable weight. This is even more important than going through a strict dieting period.
There are several factors that can lead to various genetic and metabolic disorders in the human body. In the past, these disorders were more commonly observed in growing children, influenced not only by hereditary factors but also by other conditions such as:
Types of food consumed in different regions
Climatic and psychological conditions
Physical activity levels and hormones
The body’s inability to maintain balanced pancreas and liver function
Differences in how quickly some individuals convert food into cellular energy, or the opposite metabolic response
Based on these observations, researchers designed a suitable dietary program to address these issues. The well-known metabolic diet is structured so that by consuming specific foods, a person can increase their metabolism and experience weight loss, while certain foods are prohibited. In addition, this diet requires physical activity three days per week.
One of the key features of this diet is that it is adjusted based on each individual’s body system and can therefore produce better results when personalized. Although it is often designed in a general format, individualized planning can lead to significantly different outcomes. Below are three main categories used in metabolic diet planning.
Individuals in this group tend to crave sweet foods throughout the day, which may lead to carbohydrate deficiency. They also often have low appetite and a strong dependency on caffeine.
Most people in this category tend to be overweight and frequently struggle with weight gain. Their metabolic diet typically consists of:
20% protein
10% fat
70% carbohydrates
People in this group prefer salty and high-sodium foods. They also experience higher levels of stress and psychological pressure.
Their bodies burn fats and proteins more efficiently than carbohydrates. Therefore, their diet includes:
20% carbohydrates
30% fats
50% proteins
This group includes individuals who show characteristics of both previous categories. They tend to crave both salty and sweet foods and often struggle with stress, fatigue, and weight issues.
Their diet is more balanced:
11% fat
23% carbohydrates
33% protein
In addition to a structured meal plan and physical activity, this diet requires adherence to several rules:
Eating 5 meals per day (excluding sleep time)
Eating every 3 to 4 hours
Having a meal within 30 minutes after waking up
Following all steps consistently and continuously
Consuming specific foods in each meal
Performing regular physical exercises with patience and precision
Drinking 60 cc of water per kilogram of body weight
Avoiding caffeine, dried fruits, sugar, juice, alcoholic drinks, artificial sweeteners, dairy products, corn, soy, and wheat
Consuming fully organic foods
Avoiding meats containing nitrates
Following the program strictly for 28 days to reach ideal weight
Repeating the diet cycle: 1 week per month or 28 days over 6 months
Like any dietary program, the metabolic diet has both benefits and drawbacks.
This diet offers several benefits for weight loss. The presence of proteins without excessive fat, along with healthy fats, vegetables, and fruits, helps maintain body function during weight loss.
Key advantages include:
High intake of vitamins and minerals
Reduced consumption of unhealthy foods due to strict restrictions
Regular intake of nutrient-rich meals
High fiber content, which supports brain function, strengthens immunity, and improves digestive health
Helps regulate blood fat levels, blood sugar, and blood pressure
Despite its benefits, this diet may also have side effects:
Loss of body water due to carbohydrate restriction
Fatigue, mood swings, and reduced cognitive performance in early stages
Suppression of appetite and reduced physical energy
Potential insufficient intake of essential nutrients
Low calorie intake may increase hunger and reduce optimal body performance
People following this diet must avoid certain foods, including:
Sugar
Juice
Soy
Caffeine
Artificial and non-natural sweeteners
Dairy products
Wheat
Corn
Vegetarians may have some exceptions. For example, soy-based foods such as edamame, tempeh, and tofu may be allowed.
All foods must be organic. Genetically modified foods are prohibited. Meat containing nitrates and any non-organic products are not allowed. Pesticides, hormones, additives, and preservatives commonly found in processed foods are also restricted.
