Contents
The diet is balanced and effective, its main result is changes in human eating habits and normalization of metabolism. The menu for the week will help you understand this nutrition system.
Benefits of a metabolic diet
With obesity, metabolic syndrome can develop, in which the bulk of fat is deposited on the internal organs. This causes an increase in the concentration of sugar in the blood, high blood pressure, hormonal imbalance.
The metabolic diet is mainly aimed at normalizing metabolic processes, stimulating the production of hormones necessary for fat burning, and changing a person’s eating habits. Restriction of carbohydrates leads to the processing of fat as “fuel” for the body in conditions of lack of sugar, which allows you to gradually reduce weight.
A large number of vegetables, fruits improves the elimination of toxins and stimulates the intestines, thanks to the fiber it contains. The metabolic diet has a general healing effect on the body and can be used for a long time.
Disadvantages of the Metabolic Diet
In the early stages of the diet, a sharp restriction of carbohydrates can cause difficulties, a sharp change in eating habits is psychologically difficult. Due to the restructuring of the body, unpleasant sensations in the stomach and intestines, and a change in stool are possible.
Scoring, on which the diet is based, requires care and is not always convenient. Before a diet, consultation with a specialist is necessary, since in case of severe metabolic syndrome, when compiling the menu, medications and concomitant diseases must be taken into account.
Menu for 7 days for a metabolic diet
All products are divided into groups according to their caloric content and carbohydrate content – the lower it is, the lower the score. There are many tables for the metabolic diet, where you can get acquainted with the carbohydrate content of each product. The number of points per day depends on the stage of the diet, of which there are only three.
When compiling the menu on your own, points are calculated in this way: for example, 5 points are allowed for a meal. They can be obtained by choosing one product, indicated in the table as a five-point one, and supplementing it with a product with 0 points. You can choose several products with different scores, so that the total is 5. The total volume in any case should not exceed a glass. It is recommended to choose different products with lower scores and combine them with each other.
General recommendations for nutrition are changing: between meals, the break should not be more than 3 hours, the volume of food at a time is about a glass of 250 ml, the last snack is no later than 3 hours before bedtime. Fatty, fried, spicy and salty foods, convenience foods, sugar and pastries are excluded. You need to drink plenty of fluids – on an empty stomach a glass of water, a total of at least 2 – 2,5 liters per day.
The diet is divided into 3 stages, each with its own goal. The duration is determined for each losing weight individually and depends on many factors, it is recommended to consult a specialist. We will consider the menu for the week for each stage.
The first stage
The first stage is active fat burning. It usually lasts up to 2 weeks. A fairly rigid menu severely restricts carbohydrates, so starting a diet will be difficult, but effective. At the first stage, it is allowed to consume only foods with a 0 point, that is, practically no carbohydrates. Protein products predominate – dairy, meat, vegetables.
COUNCIL
At least five meals, between main meals you can snack on dairy products and vegetables.
Day 1
Breakfast: two egg omelet with milk
Lunch: white lean fish broth, fresh vegetables
Dinner: salad of tomatoes, bell peppers and cucumbers, boiled cod
Day 2
Breakfast: fat-free cottage cheese
Lunch: salad of tomatoes, bell peppers and cucumbers, boiled cod
Dinner: boiled chicken breast, green peas
Day 3
Breakfast: whole grain bread with bran, a glass of skimmed milk, an egg
Lunch: cream – mushroom soup with milk
Dinner: stewed turkey, steamed broccoli
Day 4
Breakfast: two egg omelet with milk
Lunch: lean white fish soup
Dinner: boiled chicken breast, green peas
Day 5
Breakfast: fat-free cottage cheese
Lunch: stewed turkey, steamed broccoli
Dinner: whole grain bread with bran, a glass of skimmed milk, an egg
Day 6
Breakfast: two egg omelet with milk
Lunch: salad of tomatoes, bell peppers and cucumbers, boiled cod
Dinner: tomato vegetable soup, a couple of cucumbers
Day 7
Breakfast: whole grain bread with bran, a glass of skimmed milk, an egg
Lunch: boiled chicken breast, green peas
Dinner: cream soup of champignons with milk
The second stage
The second step is normalization. During this period, the processes of losing weight stabilize, the body gradually gets used to the new regimen. Weight loss is slower but more stable. The stage lasts from two weeks to several months.
COUNCIL
The main meals should have a certain score: breakfast – 4 points, lunch – 2, dinner – 0. A daily snack can be 2 points, and an evening snack – only 1.
Day 1
Breakfast: casserole of mashed potatoes and mushrooms
Lunch: boiled diet beef, vegetable salad
Dinner: boiled cod, seaweed salad
Day 2
Breakfast: omelette with green beans
Lunch: carrot and pea salad, lean beef
Dinner: fat-free cottage cheese
Day 3
Breakfast: cheesecakes, a glass of milk
Lunch: vegetable stew of beans, tomatoes and peppers
Dinner: boiled cod, seaweed salad
Day 4
Breakfast: casserole of mashed potatoes and mushrooms
Lunch: half an avocado, chicken breast
Dinner: stewed rabbit or fish, vegetables
Day 5
Breakfast: cottage cheese casserole, pear
Lunch: boiled chicken liver, tomato
Dinner: boiled cod, seaweed salad
Day 6
Breakfast: casserole of mashed potatoes and mushrooms
Lunch: fresh vegetable salad with cheese
Dinner: fat-free cottage cheese
Day 7
Breakfast: oatmeal on the water with berries, apple
Lunch: boiled diet beef, vegetable salad
Dinner: two egg omelette with vegetables
The third stage
The third stage is consolidation. This stage is not limited in time – in this way you can eat even for a lifetime, maintaining normal weight. The menu at this stage slightly limits the diet and takes into account all human needs. By the stage of consolidation, the body has got used to the new diet, and then everything is transferred quite easily. Refusing unsuitable food has already become a habit.
COUNCIL
At this stage, one point is additionally added to each meal, to those already available at the second stage. Only dinner remains zero.
Day 1
Breakfast: crumbly buckwheat with chicken breast, whole grain bread with cheese
Lunch: vegetable stew of beans, tomatoes and peppers, chicken liver
Dinner: two egg omelette
Day 2
Breakfast: cottage cheese casserole, apple, a glass of plain yogurt
Lunch: fresh vegetable salad with cheese, boiled beef
Dinner: baked cod, fresh vegetable salad
Day 3
Breakfast: a glass of kefir, a handful of nuts, an egg
Lunch: green bean and celery soup without meat, boiled turkey
Dinner: a glass of skimmed milk, two boiled eggs
Day 4
Breakfast: cottage cheese casserole, apple, a glass of plain yogurt
Lunch: avocado, chicken and vegetable salad
Dinner: fat-free cottage cheese
Day 5
Breakfast: a glass of kefir, a handful of nuts, an egg
Lunch: vegetable stew of beans, tomatoes and peppers, steamed beef cutlet
Dinner: baked cod, fresh vegetable salad
Day 6
Breakfast: a glass of skimmed milk, two boiled eggs
Lunch: carrot and pea salad, lean beef, slice of cheese
Dinner: fat-free cottage cheese
Day 7
Breakfast: crumbly buckwheat with chicken breast, whole grain bread with cheese
Dinner: green bean and celery soup without meat, boiled turkey
Dinner: baked cod, fresh vegetable salad
The results
The diet is aimed at smooth, natural weight loss without stress and harm to the body. Thanks to this, the result is stable, because there is a general improvement of the body and the normalization of metabolism. In a month, you can lose up to 7 kg of excess weight. Subject to the point system and the absence of disruptions, the diet is quite effective and can be used for a long time.
Dietitian Reviews
– With metabolic syndrome – a complex metabolic disorder with a visceral type of obesity (when fat is deposited mainly in the abdominal cavity), this diet can give a good therapeutic result. But before using a metabolic diet, it is recommended to consult a specialist, especially in case of complicated obesity, which is accompanied by type 2 diabetes mellitus. In this case, nutrition correction is required, taking into account insulin preparations, additional tests.
For people who are overweight without complications in the form of metabolic syndrome, the diet is also suitable – it is quite balanced. Unfortunately, it does not allow you to effectively work with the eating habits that led to excess weight. The scoring system for assessing the diet is quite justified, but it requires constant calculation, although simpler than calorie counting, which can be difficult for many patients to perceive, and this is fraught with deviation from the nutrition plan, says Artur Moiseenko.