Metabolic diet - diet principles, menus, recipes, reviews and results

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Metabolic diet - diet principles, menus, recipes, reviews and results
Metabolic diet - diet principles, menus, recipes, reviews and results
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Metabolic diet: menu, pros and cons

Metabolic diet allows you to lose weight by accelerating the metabolic processes in the body. This weight loss technique is very effective and efficient.

Despite the fact that the diet lasts for a long time, the result will surely please a losing weight person. The weight comes off smoothly. For a week it is possible to lose from 0.5 to 1.5 kg of weight. As a result, the monthly weight is equal to 2-6 kg. Such a slow disposal of fat reserves in the body makes it possible not to harm he alth. In addition, the result is stable.

The essence of the metabolic diet

The essence of the metabolic diet
The essence of the metabolic diet

The essence of the diet is that the metabolic processes in the body return to normal, the hormonal background stabilizes. The menu is designed in such a way that the production of some hormones will be inhibited, while the production of other hormones, on the contrary, will be accelerated. Insulin and estrogen will be synthesized in the body more slowly. It is known that they contribute to the accumulation of fat reserves. Adrenaline and testosterone will be produced more, as their action is aimed at burning excess fat. This will allow not only to lose weight, but also to prevent its re-accumulation.

It is important during the metabolic diet to properly distribute meals throughout the day. For breakfast, be sure to eat foods that are sources of complex carbohydrates. Calories are calculated by points. So in the morning you should score more points. At lunch and dinner, the calorie content of dishes gradually decreases. During the last meal, only vegetables and protein foods are allowed.

Metabolic Syndrome

metabolic syndrome
metabolic syndrome

The metabolic diet can be followed by those people who do not have he alth problems. It can be practiced in metabolic syndrome. It is a complex of symptoms that occur against the background of obesity in violation of carbohydrate metabolism.

Metabolic syndrome is not a medical diagnosis, but according to available statistics, about 2.5 million people worldwide suffer from it. Metabolic syndrome is expressed mainly in obesity.

Other manifestations of it are the following signs:

  • Man is constantly thirsty.
  • The appearance of a feeling of hunger is accompanied by increased aggression, or apathy.
  • During the night's rest there is increased sweating.
  • If you fail to eat on time, a person becomes weak.
  • There is always a desire to eat something sweet. Often followed by bouts of palpitations.
  • Drowsiness increases after protein intake.

The main rule of the metabolic diet is the proper distribution of products throughout the day, which allows you to stabilize metabolic processes. The power plan is simple and understandable to everyone. It is based on scoring. They are assigned to all products and depend on their calorie content.

Metabolic Diet Principles

Principles of the metabolic diet
Principles of the metabolic diet

The principles of the metabolic diet are as follows:

  • Each product has its own score, which depends on its calorie content. The higher it is, the higher the score will be. Accordingly, the faster this product is processed by the body into fat reserves. To make a menu, you need to add points and not allow them to be exceeded at different meals.
  • The allowable level of points cannot be exceeded, but you can eat less.
  • If a meal was missed, points cannot be summed up at lunch, dinner or breakfast.
  • The maximum time between meals is 3 hours.
  • At one time you need to consume a serving of no more than 250 g.
  • Drink a glass of water on an empty stomach.
  • Don't eat before bed. The last meal should take place no later than 3 hours before the night's rest.
  • Drink at least 2 liters of clean water every day.
  • During the diet, you should take vitamin-mineral complexes.
  • Acceptable methods of heat treatment of food are boiling and steaming. Food cannot be fried.
  • S alt on the menu should be limited. The same applies to semi-finished products.
  • The emphasis should be on plant foods (cereals, vegetables, fruits), cottage cheese and other fermented milk products and drinks.
  • Meat can be eaten only dietary varieties and not more than 1 time per day. During other meals, it is allowed to replace it with fish and chicken eggs.
  • Bread can only be eaten with whole grain flour or bran.

Diet steps

Diet stages
Diet stages

The diet involves the passage of three successive stages:

  • Fat burning is the first step. Its duration is 10-14 days.
  • Normalization is the second stage. Its duration is 14-90 days.
  • Fixation is the third stage. Its duration is unlimited.

Stage one - fat burning. At the fat burning stage, weight will go away quickly. At the same time, the menu will have to be observed very strict, since it sharply limits carbohydrate foods and fats (no more than a tablespoon of olive oil per day). This stage cannot last more than two weeks. If a person begins to suffer from a deterioration in well-being, then the time frame should be reduced. Specific terms are negotiated with a nutritionist and depend on the individual characteristics of the body.

During this period, only those dishes that have 0 points are eaten. The menu is based on protein products, namely, dietary meat and low-fat milk drinks. Supplement the diet with fresh vegetables.

The second stage is the normalizing one. The normalizing stage is the longest in time. It lasts until the person reaches the desired weight. Fats are burned slowly but steadily, which helps prevent he alth problems.

The third stage is fixing. The fixing stage is the last phase of the diet and is aimed at stabilizing the results. It is tolerated by losing weight people very easily. By this time, the body had fully adapted to the new menu. Refusal of harmful products has already become a habit, therefore it does not cause any psychological or physiological discomfort.

One point is summed up for each meal (with the exception of dinner, it is equal to 0 points). The break between approaches to the table is also equal to 3 hours.

Metabolic Diet Food Chart

0 points 1 point 2 points 3 points 4 points

All white poultry;

Rabbit meat;

Low fat fish;

Chicken and quail eggs;

Mushrooms;

All fresh vegetables;

All fresh herbs;

Sour-milk and milk drinks, the fat content of which does not exceed 2%;

Green peas;

Spices;

Lemons;

Apples with sourness;

Garlic and onion.

White beans;

All fresh berries;

Vegetable-based juices.

Bran bread;

Boiled beets and carrots;

Chicken;

Lamb;

Veal;

Buckwheat, rice, oatmeal;

Olives;

Avocado;

Feta;

All fresh nuts;

Sour-milk and milk drinks with a fat content of 4%.

Bitter chocolate;

Hard cheeses;

Cheese Friendship;

Wheat groats;

Fruit juices;

Natural yoghurts.

Low fat pork;

Goose and duck;

Game;

Dairy and sour-milk products with a fat content of more than 4%;

Semolina;

Mayonnaise;

Packed juices;

Beer;

Sweets;

Fresh bread and all pastries;

Alcoholic drinks;

Soda drinks.

Fully or partially limited products

Fully or partially
Fully or partially

In general, the diet does not imply absolute prohibitions. However, if you eat only those foods that have 4 points, then the weight will not go away.

To continue to lose weight, you need to limit yourself to the consumption of the following components:

  • Fast carb sources: condensed milk, all baked goods, all sweets, sugar, chocolate, candy, ice cream.
  • Potatoes and wheat bread.
  • Shop juices and dried fruits.
  • All fatty meats and all fatty fish.
  • Any full-fat dairy.
  • Sausage, bacon, canned butter, sausages, etc.
  • Semolina porridge and pasta.
  • Fried dishes, hot spices, mayonnaise.

How to calculate points correctly?

How to calculate points correctly
How to calculate points correctly

For example, during the next meal you need to score 4 points.

This can be achieved in the following ways:

  • Eat a food from the "4 points" list and supplement the diet with a food from the "0 points" list.
  • Eat a product from the "3 points" list, supplement the menu with a product from the "1 point" list. If you wish, you can eat another product from the "0 points" list.
  • Eat 2 foods from the "2 points" list.
  • Average serving should not exceed 250 ml.
  • It is best to create a menu of products with lower points, combining them with each other.

Metabolic diet menu

Stage 1 menu

Approaches to the table First menu option Second menu option
First meal Chicken fillet in the oven, green peas and a glass of tea. Omelette with milk (2 eggs) and salad (tomatoes + cucumber + olive oil).
Snack 1 Bran flour bread, low-fat milk (glass). 0% fat cottage cheese, tea with lemon, but no sugar.
Main meal Minestrone soup, rabbit stew, lettuce (tomatoes + cucumbers). Fish broth, stewed mushrooms, cucumber.
Snack 2 Steamed cod, green peas. Seaweed, lettuce (garlic + carrot + lemon juice).
Last meal Turkey, steamed broccoli. Chicken fillet, vegetable salad (bell peppers + tomatoes).

Menu 2 steps

Breakfast Snack Lunch Snack Dinner
1 Salad (egg + sour cream + herbs), tea and bread Yogurt Boiled turkey with buckwheat, cucumber, lemon water Nuts (100 g), tea Vegetable salad, stewed mushrooms, 2% fat milk
2 Hercules with berries, milk Ryazhenka, nuts (50 g), fruit Baked rabbit meat Fruit and tea Seafood stew with sour cream, boiled egg
3 Bread and cheese, fruit, tea Yogurt, fresh berries Chicken fillet, beans (100g) Vegetable salad Baked fish, ½ tomato, ½ cucumber
4 Muesli with milk Yogurt and fruit Turkey meat, lettuce (arugula + feta) Vegetable salad, fermented baked milk Boiled egg, green peas, herbs
5 Hercules with berries Bread and cheese, glass of milk Stewed mushrooms, lettuce (dill + goat cheese) Low fat fermented baked milk ½ cup Baked tuna, green peas
6 Salad (egg + parsley), tea and fruit of your choice Cheese with raisins Soup with vegetables and seafood Ryazhenka and berries Seafood with sour cream and dill
7 Omelet and feta cheese, a glass of tea Cottage cheese, nuts (50 g) Boiled chicken breast, salad (garlic + beetroot) Vegetable salad, glass of yogurt Boiled egg, tomato, green peas

Menu 3 steps

Approach the table Product Points
First meal 5
Snack 1 3
Main meal 3
Snack 2 2
Last meal 0

Metabolic Diet Recipes

Dishes worth 0 points

Eggs with mushrooms

Eggs with mushrooms
Eggs with mushrooms

To prepare the dish you will need the following products:

  • Champignons - 0.1 kg;
  • Green peas and asparagus - 50g;
  • Egg - 2 pcs;
  • Olive oil;
  • Greens;
  • Garlic - 2 cloves.

Mushrooms are crushed and fried, asparagus and green peas are introduced into the same pan. After 5 minutes, add eggs and garlic to the vegetables. Sprinkle the dish with chopped herbs before serving.

Tuna with peas

Tuna with peas
Tuna with peas

To prepare the dish you will need the following products:

  • Small fish;
  • 150 g green peas;
  • Lemon;
  • Seasonings.

Tuna is scaled, all the insides are removed from it, spread on foil along with frozen green peas and lemon. Sprinkle fish with spices. The foil is wrapped and put into the oven. Bake at 180°C for 60 minutes.

Chicken soup

Chicken soup
Chicken soup

To prepare the dish you will need the following products:

  • 0.2kg chicken breast;
  • Half can of green peas;
  • Green beans - 0.1 kg;
  • Celery root;
  • Egg;
  • Seasonings;
  • 1500 ml of water.

Meat is boiled separately, egg separately. Pour peas, celery and green beans into boiling water, boil for 15 minutes. Then chicken is added to the soup. The dish is served with a chicken egg.

One-point dishes

Chicken and bean salad

Salad with chicken and beans
Salad with chicken and beans

To prepare the dish you will need the following products:

  • Tomatoes.
  • Chicken fillet.
  • Red beans.
  • Lettuce leaves.
  • Seasonings.
  • Lemon juice.
  • Onion.

Boiled chicken breast, onions and tomatoes are cut, beans are added to them. Season with lemon juice and mix. Salad is ready.

Eggplant with tomatoes and beans stewed

Eggplant with tomatoes
Eggplant with tomatoes

To prepare the dish you will need the following products:

  • Eggplant.
  • Tomatoes.
  • String beans.
  • Dill.
  • Garlic.
  • S alt.
  • Pepper.

Eggplants are cut, s alted and left for a while so that they get rid of bitterness. Tomatoes are peeled, cut into cubes. Fry beans with eggplant in a saucepan, then add tomatoes, garlic and dill there, s alt and pepper the dish. Before the end of the stew, you can season the dish with lemon juice.

Mousse with cottage cheese and berries

Mousse with cottage cheese and berries
Mousse with cottage cheese and berries

To prepare the dish you will need the following products:

  • 0, 4 kg cottage cheese;
  • 0, 2 kg plums;
  • 0, 4 kg cherries;
  • 4 chicken eggs;
  • Honey - 2 tablespoons.

Using a blender, mix cottage cheese, honey, eggs, boneless cherries. The finished mass is poured into molds and cooled. Plum pulp is added to the mousse before serving.

"Double point" dishes

Greek salad

Greek salad
Greek salad

To prepare the dish you will need the following products:

  • Tomatoes.
  • Cucumbers.
  • Red bow.
  • Feta.
  • Olives.
  • Olive oil.
  • Lemon juice.
  • Basil.
  • Pepper.

Sauce: mix lemon juice, spices and oil. The remaining components are coarsely chopped and mixed, olives and basil are added, seasoned with sauce.

Bean and greens casserole

Casserole with beans and greens
Casserole with beans and greens

To prepare the dish you will need the following products:

  • String beans.
  • Egg.
  • Vegetable oil.
  • Spinach.
  • Onion and parsley greens.
  • S alt and seasonings.

The beans are boiled and mixed with chopped spinach and herbs. Fill all components with oil, add seasonings and s alt. Spread in a heat-resistant form, pour eggs and bake in the oven.

Salad with green peas and sauerkraut

green salad
green salad

To prepare the dish you will need the following products:

  • 0, 65 kg sauerkraut;
  • 0, 27 kg canned peas;
  • Onion;
  • Vegetable oil.

Cabbage is squeezed, mixed with peas, chopped onions are added to them, seasoned with vegetable oil and mixed again. Salad is ready.

three point dishes

Turkey oven cutlets

Image
Image

Turkey oven cutlets title=""> Turkey oven cutlets>

To prepare the dish you will need the following products:

  • Boneless turkey.
  • S alt and seasonings.
  • Dill.
  • Cheese.

The meat is twisted in a meat grinder, chopped greens are added to it, s alted. Then diced cheese is introduced into the minced meat, knead thoroughly. Cutlets are baked in the oven.

Salad with crab sticks

Salad with crab sticks
Salad with crab sticks

To prepare the dish you will need the following products:

  • Crab sticks.
  • Frozen corn.
  • Cucumber.
  • Green.
  • Sour cream.
  • S alt.

All products are cut, corn is added, the dish is seasoned with sour cream and s alted. Salad is ready.

"four-point" dishes

Potato and mushroom casserole

Casserole with potatoes and mushrooms
Casserole with potatoes and mushrooms

To prepare the dish you will need the following products:

  • Champignons.
  • Potatoes.
  • Olive oil.
  • Onion head.
  • Pepper, s alt.
  • Cheese.
  • Seasonings.

Potatoes are boiled in their skins, peeled, cut into slices. Onions are fried together with mushrooms, s alted and peppered. Spread a layer of potatoes, sprinkle with herbs, s alt and pepper. Then spread a mixture of mushrooms and onions, then potatoes again. The dish is baked. When it is almost ready, sprinkle it with grated cheese and wait for it to melt.

Oatmeal with berries

To prepare the dish you will need the following products:

  • Oatmeal.
  • Berries.

Boil oatmeal, s alt. Serve porridge to the table, decorating with berries.

Okroshka with chicken fillet

Okroshka with chicken fillet
Okroshka with chicken fillet

To prepare the dish you will need the following products:

  • 0, 4 kg chicken fillet.
  • 5 boiled eggs.
  • 4 jacket potatoes.
  • 2 cucumbers.
  • 1, 5 l of kefir.
  • Liter of whey.
  • 30 g dill.
  • Lemon juice and s alt.

Chicken fillet is boiled, cut into cubes, cucumbers, potatoes and eggs are chopped in a similar way, greens are chopped. All products are mixed, poured with kefir. The desired density is achieved with the help of whey. Okroshka is s alted, lemon juice is poured in, put in the refrigerator for 3 hours.

Pros and cons of a metabolic diet

Pros and Cons of the Metabolic Diet
Pros and Cons of the Metabolic Diet

Pros of the diet:

  • The diet is easily tolerated.
  • The diet menu is balanced.
  • During the diet, the hormonal background and metabolic processes stabilize.
  • The functioning of the digestive system improves.
  • The skin becomes smooth and elastic.

Cons of the diet:

  • The first stage of the diet can be difficult, as the menu suggests a drastic restriction of carbohydrate foods.
  • May increase gas production.

Contraindications

Contraindications to the diet:

  • Carrying and breastfeeding.
  • Diseases of the digestive system.
  • Children and old age.
  • Pathologies of the endocrine system.
  • Oncological diseases.

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