The metabolism diet: a good way to lose weight?
Whether you want to lose a few extra kilos or shed weight drastically, everyone can benefit from changing the way they burn calories. That is precisely the principle behind the metabolism diet.
Metabolism is about how quickly our body burns calories to get energy. It largely determines appetite and how much body fat you have. The higher your metabolism, the more calories you can consume without gaining weight. Conversely, with a lower metabolism, more calories are stored.1,2
Everyone has their own metabolism, which is mainly determined by genetics. However, you can boost your metabolism by adjusting your eating habits, specifically by avoiding foods that slow down your metabolism and instead eating more foods that improve it.1,2
One of the typical features of the metabolism diet is that you eat small meals throughout the day
The metabolism diet in practice2
As the name suggests, the metabolism diet is focused on faster and greater weight loss. This type of diet focuses on fewer simple sugars and other refined products, such as white bread or sweets. To stimulate your metabolism, it is also important to eat less salt, in particular by avoiding ultra-processed foods. Instead, eat plenty of fiber-rich 'complex carbohydrates,' such as whole grains, oatmeal, and brown rice. In terms of fiber-rich foods, fruit and vegetables are also essential.
Metabolism diet and glycemia
For a snack, it is best to eat a combination of proteins and fats (for example, a piece of cheese) with a piece of fruit or some vegetables. This ensures stable glycemia (blood sugar levels) and a balanced metabolism. When blood sugar increases, the body stores the excess sugar as fat. When blood sugar levels drop, the body 'burns' muscle mass (this is called 'survival mode').
One of the typical features of this diet is that you eat small meals throughout the day – 3 regular meals and 3 snacks – to get your metabolism going and keep it going. After all, an empty stomach slows down your metabolism. Therefore, it is better not to skip meals, as this causes your body to store more fat and slows down your metabolism. Incidentally, it is also advisable to drink enough throughout the day.
Metabolism diet plans3,4
Several variations of this diet offer protein-rich and low-calorie menus. You can follow these plans for 3 weeks.
But are they healthy? Not really! These plans are very restrictive. At first, the kilos seem to melt away rapidly, but that soon stagnates and encourages the yo-yo effect (gaining weight back quickly after weight loss). Due to the limited calorie intake, you also risk feeling weak, or even fainting, and that will ultimately slow down your metabolism.
The metabolism diet is part of a healthy diet and can be good for your health. However, you should not confuse this diet with the plans that are supposedly based on this principle, as those plans are often too strict and can even slow down your metabolism.2 If in doubt, it is best to talk to a nutritionist!
Scientific references
Related articles
