The Metabolic Balance diet is a personalized nutrition program designed to balance your metabolism, promote overall health, and help you achieve your ideal weight. Unlike many fad diets that focus on rapid weight loss, Metabolic Balance strives for a sustainable lifestyle change by tailoring a nutrition plan to your unique blood chemistry.
What is Metabolic Balance?
The Metabolic Balance Nutrition Plan is a personalized nutrition program based on your unique blood chemistry. It's a coach-assisted program developed by Dr. Wolf Funfack, a medical doctor and nutritionist, Birgit Funfack, a naturopath, and Silvia Burkle, an Ecotrophologist. It creates a personalized nutrition plan that helps to optimize and balance hormones and restore both metabolism and biochemistry.
The program is based on the assumption that every person has the ability to produce the hormones and enzymes needed in order to have a well-balanced metabolism so long as they are provided with the necessary building blocks (vitamins, minerals, and trace elements) with well-balanced and targeted nutrition.
The Metabolic Balance diet aims at permanently changing the client's lifestyle. Key elements are individualized nutrition plans, drawn up with laboratory support on the basis of the clients' relevant blood parameters. Clients do not receive ready-to-serve meals but individually designed food lists and suggestions to plan meals. Dietary supplements or medications to regulate metabolism are not used.
The Importance of a Balanced Metabolism
A healthy and balanced metabolism is fundamental to your health and vitality. The metabolism is the basis for all vital body processes. Every second, biochemical processes of building, decomposition, and rebuilding take place in our organism by "metabolizing" supplied nutrients in the cells. The body is in essence like an incredible orchestra with all our organs and body processes working together in harmony. By learning to understand what your body needs to nourish itself, we can be the conductor of our own health.
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Metabolic disorders often result in unwanted weight gain and can lead to diseases such as diabetes and heart disease. The right change in your eating can bring the metabolism back to its original healthy starting position - the ultimate body reset.
The Four Phases of the Metabolic Balance Program
The Metabolic Balance Nutrition Program is divided into four phases. The length of the phases may depend on the goal definition.
Phase 1: Preparation
This initial two-day phase is about cleansing and preparing your body. This is the phase where the body gets primed for transformation.
Phase 2: Strict Conversion
Spanning over two weeks, this phase is crucial for setting your metabolic balance right. In the first two weeks, you will adhere strictly to the food list in your meal plan. The strict phase (without oil) lasts for 14 days. In this phase, you must strictly observe the plan during these two weeks. Even in “Phase 2 with oil,” you must follow your plan exactly. However, you will also be allowed to have an occasional “treat meal”. According to our observations, however, the clients who initially stick to their plans as long as possible and without any exceptions have the most long-lasting success. This phase aims at significant metabolic changes, leading to noticeable weight loss.
Phase 3: Relaxed Conversion
In Phase 3, the amount of food is slowly increased, and new foods are introduced to the meal plan. In this phase, clients often find that they no longer experience a before-known reaction to food. You will find your taste has changed. Treat meals will be introduced.
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Phase 4: Maintenance
This is the maintenance phase of Metabolic Balance. Now you should know what foods are best for you. In this phase, you know how to experiment with new food and meals, and you know what works for you based on your practice in the first three phases. The final phase is about sustaining the balance you’ve achieved.
Key Principles of the Metabolic Balance Diet
At Metabolic Balance, we believe that adequate nutrition should be as natural as possible. The more food has been processed and the more additives have been added, the more likely it will negatively affect the body. That’s the most important rule.
Food Swaps and Adjustments
One breakfast option may only be traded for another breakfast. However, you may swap foods from your other meals throughout the day, while adjusting the portions accordingly. For lunch, you should aim to have 10g less protein than in the evening. As a result, people who consume 75g of tofu on their mid-day meal, but prefer to eat tofu for dinner, should therefore eat 85g of tofu for dinner.
You do not have to eat the amount of rye bread allotted in your plan. Unfortunately, rye bread may contain up to 10% wheat without having to declare this fact on the label. Sourdough is a fermented dough that acts as a natural baking agent. Baking with sourdough requires skill, experience, and time. And, this is why sourdough is hardly used for baking. Sourdough and its long fermentation break down the bran of the grain, while neutralizing phytic acid. In the case of whole grain rye bread, our metabolism needs a lot of time to break down glucose from the starch. As a result, the insulin level only rises very slowly. On the contrary, as is the case with simple carbohydrates, where the insulin skyrockets only to drop sharply again, and this makes you hungry.
Eat your fruit within the hour of the meal. If you have dried fruit on your plan, you can exchange it for fresh fruit in the ratio of 45g dried fruit to 120g fresh fruit. However, substituting dried fruit for fresh fruit is not permitted. But, during the strict conversion, avoid vegetables and lettuce that are not listed on your food list.
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Do not mix proteins. Are two separate protein groups. You’re not allowed to combine them during meals though. For instance, you’re not allowed to eat fish with shrimps.
The Importance of Healthy Fats
In phase 1 (preparation) and the following 14 days of strict conversion (phase 2), the addition of oils is not permitted. Anyone who has never really tried those healthy fats before will now discover a new world. Three tablespoons per day should be the minimum. We recommend that you use at least one to three tablespoons of flaxseed oil per day. Flaxseed oil contains omega-3 fatty acids and is the star of the recent research into the prevention of diabetes and Alzheimer’s disease.
Please, never heat cold-pressed oils. This will reduce their taste and their overall nutrient value. We recommend native virgin coconut oil or ghee for frying. If you’ve only used oil in salad dressings and for frying until now, then your taste buds are in for a treat. Many of our clients season their food with oil. Some people also add a teaspoon of flax seed or nut oil to their yogurt in the morning. Others will sprinkle a little chili oil over their fried fish.
Please make sure that the oil you use comes from organic, biodynamic cultivation. Many harmful substances are fat-soluble, and therefore they remain in the oil and enter your body. Oil loses quality and taste when exposed to light and air. This is why ambitious oil manufacturers make sure they use closed systems. On the other hand, even small, committed oil farmers bring their harvest to highly professional closed presses, and the final product is a high-quality oil. Furthermore, pay attention to the packaging of your oil.
Omega-3 and Omega-6 Fatty Acids
Omega-3 and Omega-6 fatty acids have important functions in many metabolic processes, and these functions influence each other. Omega-3 and Omega-6 fatty acids are the basis for the formation of hormones, which in turn are indispensable for metabolic processes, such as blood clotting, inflammatory processes, and cell renewal.
The Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found abundantly in fatty fish, such as tuna, mackerel, salmon, or herring. People who do not like to eat fish have vegetable alternatives such as flaxseed oil, camelina oil, hemp oil, walnut oil or rapeseed oil. Among others, Omega-6 fatty acids include linoleic acid (LA) and arachidonic acid (AA).
Other Important Considerations
Lemons may only be used if they are on your fruit list, but a tiny bit of grated lemon zest may be sprinkled on your food in small amounts.
Whether or not you want to drink coffee is ultimately up to you. Many clients decide to give up coffee altogether during their conversion and stick to this decision in the long run. Although, in terms of its cultivation and ingredients, coffee has its controversial side, while it also comes with potential side effects. But, if you decide to drink coffee, consume it only within the hour of the meal.
The Science Behind Metabolic Balance
Metabolic Balance is based on the wisdom from Hippocrates: “Let thy food be thy medicine and thy medicine be thy food”. It acknowledges the importance of healthy eating and embraces the knowledge that the nutrients in wholefoods have healing properties designed to keep us healthy.
Metabolic Balance is based on the assumption that every person has the ability to produce the hormones and enzymes needed in order to have a well-balanced metabolism so long as they are provided with the necessary building blocks (vitamins, minerals, and trace elements) with well-balanced and targeted nutrition. Based on this assumption, 20 years of research and an in-depth and modern understanding of nutritional biochemistry, Metabolic Balance creates a personalised nutrition plan that helps to optimise and balance hormones and restore both metabolism and biochemistry.
Once someone has restored their metabolism they are able to choose foods that serve their nutritional needs and use their internal signals like appetite and aversion to choose foods their body actually needs. They are also able to enjoy food in a way that isn’t inflammatory to the body.
From personal experience, Metabolic Balance shows people how good their bodies are designed to feel and how when in balance, the body really does know what foods it needs in order to thrive.
The Eight Rules of Metabolic Balance
There are 8 rules in Metabolic Balance. Let’s have a look at the science behind a few of these.
Allow 5 Hours in Between Each Meal
The 5 hours in between each meal allows your body time to fast, resetting your metabolism and supporting weight loss. It allows your digestive system time to do its thing and process what it needs to without the overload. Allowing 5 hrs in between meals also helps to keep insulin levels in check and because you are not snacking you’re able to avoid hitting those elevated insulin levels that tend to make it harder for us to burn fat. Keeping insulin levels balanced is what helps us to avoid hormonal dysfunction and any associated inflammation. So allowing the 5 hrs in between each meal as well as an extended fast overnight is pivotal in helping people to lose weight, improve food cravings and energy levels and avoid those blood glucose spikes which are so damaging to our health.
Start Each Meal with Two Bites of Protein
Speaking of blood glucose spikes, this brings me to another rule of Metabolic Balance®. Start each meal with two bites of protein. Why is this important? Research tells us that eating protein and fibre before we touch anything else on our plate helps to improve our glycemic control and slow down the release of insulin and glucose. Protein sends a message to the hormone glucagon (who has the role of controlling glucose levels in the blood and is in opposition to insulin) allowing us to feel satisfied faster and helping to lower our insulin levels post meal. This helps us to have better metabolism and avoid the feeling of hunger and food cravings after we are done. Personally, I ask my clients to start with two bites of protein and then have a bite or two of fibre to really set themselves up for a great metabolism.
Drink Water
This one is simple and something that we all should be doing. Water is essential for good health and required for all biological functions in our body. It helps to eliminate waste and toxins from our body, regulate our body temperature, lubricate our joints and protect our spinal cord. It helps with brain function, prevents constipation and aids digestion. It also helps with nutrient absorption. So you can see, this is why when you’re on Metabolic Balance® meeting your water target is one of THE main rules you must follow for life.
Don’t Eat After 8pm
Well some say 9pm but if you’re a client of mine, you will be asked to eat no later than 8pm. Preferably done and dusted by 7.30pm. Why? When you eat late at night, you move away from your body’s natural circadian rhythm and what we are naturally designed to do with food, use it for energy. You confuse your body and mess up those insulin levels I keep talking about. Our bodies are designed to eat for energy and when we eat late at night, we promote insulin resistance. The result of this is rather than using the food for energy as it's designed to do, it is stored as fat. This makes losing weight very hard if not impossible and further complicates our hormones.
Eat an Apple a Day
Apples have more than thirty minerals, trace elements and vitamins. They also contain numerous fibres and secondary plant substances (polyphenols and flavonoids). When polyphenols from the apple reach the colon they get to work, helping to calm down inflammation, enhance the growth of beneficial bacteria and reduce that pathogenic bacteria we really don’t want. The flavonoids in apples help our gut health by also calming down inflammation and working to protect our intestinal tissue. Apples not only supply the body with important substances but they also bind released toxins and help to lower uric acid. All of this and more is why they are the absolute little powerhouses in the fruit world.
Is Metabolic Balance a Quick Fix?
Metabolic Balance is not a quick fix. There certainly isn’t anything fancy about the plan. In fact, often when I present plans back to clients they seem a little surprised at how basic it is. Some even have that look of disappointment because they were secretly hoping for a miracle cure. Something easy. That is until it starts to work for them. This is my favourite time with a client, when the light in their eyes returns and they’re feeling amazing. Often what we see as simple and basic has an undercurrent of brilliance to it and this is the case with Metabolic Balance®.
It isn’t about eating some exotic fruit you have to spend $100 on because it’s being marketed as the new weight loss or health wonder. Metabolic Balance® uses real food. It looks at what's going on in your body and the kind of foods that need to get in there and subtly get to work, making a big difference with how you look and feel.
With Metabolic Balance® the plan you get provides you with a very detailed overview of what to expect and what to do. Food and eating habits that are considered normal today are not fully suitable for everyone. The self-regulation of the body can get out of balance.
Scientific Evidence and Study Results
A prospective observational study assessed the effectiveness of the Metabolic Balance nutrition program in improving weight, blood lipids, and health-related quality of life (HRQOL). The study followed 524 subjects over 12 months and found that the average weight loss was 6.8 kg. Relevant blood parameters as well as HRQOL improved significantly. The study concluded that nearly two-thirds of the samples had achieved >5% reduction of their initial weights. The high degree of program adherence is probably due to personal counseling and individually designed nutrition plans provided by the program.
Study Design and Methods
The study used a single-group pre-post observational design to gain knowledge about the degree of program adherence and the effects of participating in the program under the conditions of a “real-life situation.” Participants and advisors filled out questionnaires at the start of participation, 4 weeks after the start, and 3 months, 6 months, and one year after. In addition, blood samples were taken at all time points to determine the relevant metabolic parameters.
The study was reviewed and approved by the ethics committee of the Albert Ludwig University Medical Center Freiburg. The study was explained to the clients, who gave their written informed consent for participation.
Key Findings
- Weight Loss: The subjects' average BMI of M = 30.3 (SD = 5.7) at baseline was reduced to M = 27.7 (SD = 4.8) after one year. 62.5% of the subjects reduced their initial weight by at least five percent at 12 months, and 31.1% lost ten or more percent of their initial weight. On average, the weight reduction for the subjects who remained in the study at the one-year followup was 6.8 kg (SD = 7.1 kg).
- Improved Blood Lipids: In the long term, the improvement in triglyceride levels was highly significant (P < .001). There was also a significant improvement for the total cholesterol and LDL cholesterol levels (P = .001 and P = .009, resp.). The HDL cholesterol levels also improved during participation in the program.
- Enhanced Quality of Life: There were significant changes (P < .001, resp.) in all dimensions of the IRES-24 and in the sum score at all time points. The treatment effects regarding mental health and somatic health were at the upper end of “medium” effect sizes at the one-year followup. For the sum score, “high” effects were reported.
Potential Benefits and Drawbacks
Benefits of the Metabolic Balance Diet
- Personalized Nutrition: This diet educates you about your body’s specific nutritional requirements.
- Improved Metabolic Health: This diet’s impact on metabolic health is profound.
- Focus on Whole Foods: The focus on whole foods enhances overall health.
- Lifestyle Change: The metabolic balance diet strives for a lifestyle change.
Potential Drawbacks
- Restrictive: The initial phases of the diet can be quite restrictive.
- Requires Commitment: Success requires strict adherence to the program.
- Not Suitable for Everyone: The metabolic balance diet is not suitable for everyone, including growing children and adolescents who require a diverse range of nutrients for proper development.
- Coach-Assisted Program: Metabolic Balance is a strictly coach-assisted program.
Practical Strategies for Success
Embarking on the metabolic balance diet can be a transformative journey, but success hinges on practical, everyday strategies.
- Plan Your Meals: Spend time each week to plan your meals.
- Prepare Your Food: Prepare and store portions of your approved foods.
- Healthy Snacks: Keep healthy snacks handy for when cravings strike.
- Communicate Dietary Restrictions: When dining out, don’t hesitate to communicate your dietary restrictions.
- Mindful Eating: Focus on your food while eating.
- Regular Exercise: Exercise doesn’t have to be a chore.
- Assess Your Progress: Regularly assess your progress.
- Make Adjustments: Be prepared to make adjustments.
Metabolic Balance vs. Other Metabolic Diets
“Metabolic syndrome diet” is a broad term often used to describe various eating patterns aimed at improving metabolic health. These diets focus on optimizing how the body converts food into energy, supporting weight management, blood sugar control, and overall metabolic function.
However, many metabolic syndrome diets that are heavily advertised claim to “promote rapid weight loss” or “increase metabolism” without sufficient evidence to support those claims. While some strategies within these diets may align with evidence-based principles, others lack long-term research to confirm their safety and effectiveness. It’s important to approach any advertised diet with a cautious and balanced perspective, focusing on sustainable changes rather than quick fixes.