Americans spend an estimated $70 billion annually trying to lose weight. Nonetheless, most dieters will regain everything they lost and then some within two to three years due to diet sabotage. Since it is not the diet that fails, it is important that dieters understand the role of the diet in both short and long-term weight management. After all, the failure to maintain a target weight comes from not committing to long-term lifestyle changes. Although losing every ounce you want and keeping it off may not be sustainable, losing weight and keeping it off is an attainable goal. Nonetheless, research suggests that most people after losing weight will struggle to keep that weight off due to diet sabotage.
Understanding Metabolic Diets
The term “metabolic 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.
Several eating patterns exist that are advertised to improve a person’s metabolic rate and function. While quick weight loss is often promised, many of these plans lack sufficient research to understand the long-term impacts on weight and metabolism. On the other hand, some eating patterns are very well-studied in the context of metabolic health. These diets emphasize eating whole, minimally processed foods. There’s typically no calorie restriction component to these metabolic diets, but some may involve tracking macronutrients.
Some of these plans involve restricting carbohydrates. Others emphasize carbohydrate quality, encouraging high-fiber carbohydrates and whole grains instead of refined flour and added sugars. The idea behind these diets is that if you eat a certain way, you can improve your metabolic function, supporting weight management goals and treating metabolic disorders like prediabetes.
What is Metabolism?
Metabolism refers to the body’s process of converting food into energy, building and repairing tissues, and eliminating waste products-it’s essentially what keeps your body running smoothly. Although people often think of metabolism as something that can be easily changed through diet and exercise, it’s more complex than that. Several factors influence metabolism, including age, genetics, muscle mass, and activity level.
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Metabolism is a term that describes all of the chemical reactions that happen in your body to convert nutrients from food into energy. Many different hormones work together to accomplish this.
You may have heard people refer to their metabolism as being “fast” or “slow.” This refers to the basal metabolic rate, which represents the amount of energy or calories you burn at rest. Many factors can influence your metabolic rate, including:
- Sex
- Age
- Race
- Diet
- Exercise
- Medical conditions
Why is Metabolism Important?
Your metabolism is responsible for many essential functions, like how your body processes carbohydrates and stores nutrients. When your metabolism isn’t working properly, it can contribute to conditions like diabetes and obesity.
Metabolic syndrome is a condition characterized by multiple health concerns, including:
- Abdominal obesity
- Dyslipidemia (abnormal cholesterol levels)
- Hypertension (high blood pressure)
- Insulin resistance (common in prediabetes and type 2 diabetes)
Growing research shows that specific diet and lifestyle habits can help treat metabolic syndrome.
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There are certain metabolic disorders that can develop during your life, including metabolic syndrome, which is a group of conditions that increases your risk of heart disease, diabetes, and stroke. In order to meet the criteria for metabolic syndrome, a person must have at least three of the following:
- High triglycerides
- Low levels of HDL cholesterol
- High blood sugar
- High blood pressure
- Excess abdominal weight
Although certain risk factors, such as genetics and age, may be out of your control, there are other risk factors that you can control, including lifestyle and dietary changes. With the proper guidance and support, you can help reduce your risk by making the changes necessary to help manage the conditions that lead to metabolic syndrome.
Common Types of Metabolic Diets
New diets emerge based on the latest research. One of the latest diet trends is the metabolic diet, which aims to change how your body metabolizes food.
The term “metabolic diet” includes diets such as the:
- fast metabolism diet
- high metabolism diet
- metabolism miracle
- MD diet factor
These diets are essentially a new spin on the Atkins diet, which emphasizes reducing your carbohydrate intake to lose weight. The big difference is that not all carbs are equal in the metabolic diet. Many versions of the metabolic diet include complex carbohydrates, such as whole grains, oats, and brown rice, but exclude refined carbs, such as processed breads, flours, and sugars.
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One component of these diets is to eat small meals throughout the day - typically three regular meals with two snacks - to help kick-start your metabolism. Frequent, small meals may help you manage hunger better throughout the day.
Your body converts food into fuel. The faster your metabolism is, the faster your body can turn nutrients from food into energy. Having a slow metabolism means your body tends to store nutrients as fat instead of burning them up. A high metabolism diet aims to make your metabolism faster, so you burn fat instead of storing it.
In low-carb diets, your body will shift to burning fat for energy, which leads to the production of compounds called ketones, which are thought to decrease appetite. The goal of these diets is to teach your body to burn body fat for energy.
Ketones are acids made in the body when there isn’t enough insulin to get sugar from your blood, and your body turns to burning fat instead of carbs. A buildup of too many ketones can be toxic, a condition called ketoacidosis. People with diabetes have to pay special attention to ketones. A small amount of ketones in your body is nothing to worry about. See your doctor if you have high ketone levels.
Some of these diets promise weight loss of up to 20 pounds over four weeks. While there are many testimonials for these claims, studies are lacking. Most healthcare professionals consider such quick weight loss unsafe and unsustainable. There is also evidence that losing a significant amount of weight rapidly can slow your metabolism, which makes it easier to regain weight. In general, people with diabetes must take special care when dieting and pay special attention to their food intake and blood sugar levels. However, this study shows that low carb diets are beneficial for people with type 1 diabetes, as they can help reduce insulin doses and improve blood sugar control. Every person is different, so not all diets are right for everyone. People with specific medical conditions should be particularly wary of diets. Consult with your doctor before starting a metabolic-related diet or any other diet. Be sure to tell your doctor about any medical conditions or allergies you have.
The overall goal of metabolic-centered diets is to create lasting changes in your diet and lifestyle. The amount of time you spend on the diet depends on how much weight you want to lose. After you lose the weight you intended to lose, there should be a stabilization period in which you get used to your new body and keep it at that target weight. Critics of these diets believe that anyone who goes on a diet will eventually go off of it and fall back into the habits that got them in trouble in the first place. This is why the metabolic diet is thought of more as a lifestyle change. In order to maintain your weight and not fall back into old habits, you will need to change what you eat and how you eat for good.
Evidence-Based Metabolic Diets
While many fad diets online claim to treat metabolic concerns, most of these have not been well-studied. However, certain eating patterns have been extensively researched in the context of metabolic health and may be beneficial, especially for prediabetes. It's important to note that highly restrictive diets are not generally recommended. It's always best to talk with your doctor before making significant dietary changes.
Mediterranean Diet
The Mediterranean diet is a well-studied eating pattern that emphasizes minimally processed foods like:
- Whole grains
- Beans and lentils
- Nuts
- Dark leafy greens
- Fruits
- Olive oil
The diet is rich in healthy fats and primarily encourages plant-based proteins, like legumes. A moderate intake of lean animal proteins, like fish and poultry, is recommended. The diet is low in red meat and added sugars. The macronutrient distribution of the traditional Mediterranean diet is:
- 40-45% of calories from carbohydrates
- 15% of calories from protein
- 35-45% of calories from fat
This eating pattern doesn’t restrict calories but instead focuses on adding plenty of nutrient-dense foods to the diet. Research shows that the Mediterranean diet is a possible treatment option for preventing diabetes and treating metabolic syndrome because it can help manage weight, reduce inflammation, and balance blood sugar levels.
DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet was originally created to treat high blood pressure. Similar to the Mediterranean diet, this diet encourages eating more:
- Whole grains
- Vegetables
- Fruits
- Beans and lentils
- Nuts
- Low-fat dairy
This eating pattern is high in fiber and low in fat, dietary cholesterol, and sodium. It limits red meat, processed meats, and added sugars. The DASH diet recommends the following macronutrient balance:
- 55% of calories from carbohydrates
- 18% of calories from protein
- 27% of calories from fat
In addition to being an effective treatment option for high blood pressure, the DASH diet may help prevent type 2 diabetes and treat metabolic syndrome. Research shows this eating pattern can improve diet quality and blood sugar control.
Low-Carb Diet
Low-carbohydrate diets are typically classified as eating less than 45-50% of your total calories from carbohydrates. Research shows low-carb diets can lower hemoglobin A1c levels (three-month blood sugar average). They may also reduce blood pressure and improve cholesterol markers.
Very low carbohydrate diets, such as the Ketogenic diet, are much more restrictive and recommend less than 10% of calories from carbs. Though very low carbohydrate diets may improve insulin resistance in the short term, they can be challenging to adhere to long-term and lack a variety of fiber-rich foods. Fruits, starchy vegetables, and whole grains are typically restricted in these diets, but these nutrient-dense foods are associated with a lower risk of type 2 diabetes.
The American Diabetes Association nutrition guidelines for prediabetes do not identify an ideal ratio of calories from carbohydrates. Instead, the emphasis should be on choosing high-quality carbohydrates that are high in fiber and minimally processed.
Is a Metabolic Diet Safe for Prediabetes?
There are a wide range of metabolic diets available online. Some are evidence-based and very balanced, like the Mediterranean and DASH diets. However, other diets claiming to treat metabolic concerns may be overly restrictive and need more evidence to demonstrate their safety.
Potential Benefits
Eating patterns that align with a Mediterranean-style diet, emphasizing a balance of lean proteins, whole grains, fruits, vegetables, and healthy fats, can support a healthy metabolism and weight management goals while improving blood sugar levels in prediabetes.
The possible benefits of evidence-based metabolic diets include:
- Reducing the risk of type 2 diabetes
- Improvements in blood sugar levels and A1c
- Less cardiovascular risk (lower blood pressure, cholesterol, etc.)
- Weight management
A metabolic syndrome diet focuses on eating patterns that help manage and prevent metabolic syndrome. Although there is no “one-size-fits-all” approach, research shows that certain eating patterns, such as the DASH eating plan, can help improve risk factors and support overall metabolic health. In general, a balanced approach that emphasizes fruits, vegetables, whole grains, lean protein, and healthy fats, while limiting saturated fats, added sugars, and sodium, has proven to be effective in managing and preventing metabolic syndrome.
- Weight Management: A diet rich in fiber, lean proteins, and healthy fats can help regulate appetite and prevent excessive weight gain. Reducing refined carbohydrates and ultra-processed foods can also help control insulin levels, making weight loss or maintenance more sustainable.
- Improved Blood Sugar Control: Incorporating a variety of whole grains, vegetables, proteins, and healthy fats can help stabilize blood sugar levels and reduce insulin resistance. High-fiber foods, such as whole grains and legumes, slow down digestion and help prevent spikes in blood sugar.
- Lower Blood Pressure & Cholesterol Levels: Incorporating foods high in unsaturated fats, such as olive oil, avocados, and nuts, can help reduce LDL cholesterol levels (often referred to as “bad” cholesterol) when they replace saturated fats in the diet. A diet rich in potassium-rich foods, such as leafy greens and bananas, also supports healthy blood pressure regulation.
- Reduced Inflammation: A metabolic syndrome eating pattern often emphasizes anti-inflammatory foods, such as fatty fish, berries, and nuts. These foods contain antioxidants, omega-3 fatty acids, and other compounds that help combat chronic inflammation, a key factor in metabolic syndrome.
- Enhanced Satiety & Energy Stability: Including protein and fiber-rich foods in meals helps maintain fullness and prevent energy crashes. Avoiding excess refined sugars and ultra-processed foods also supports steady energy levels throughout the day.
Risks
When considering a new diet, assessing the potential risks is important. If the diet is drastically different from your current eating pattern or is highly restrictive, it may be challenging to maintain long-term.
Very restrictive plans, such as the ketogenic diet, may result in nutritional deficiencies from an inadequate intake of vitamins and minerals from nutrient-dense foods containing carbohydrates. Additionally, restrictive diets are not recommended for people with a history of eating disorders, disordered eating, or those who are pregnant.
Considerations Before Starting
As with any diet plan, there are considerations to make before following a metabolic diet to set yourself up for success.
Consult with Your Healthcare Provider First
Talk to your doctor and dietitian before making any significant dietary changes. They may recommend a specific eating plan for you based on your medical history. Your healthcare team can also offer you evidence-based information and support while you work towards meeting your goals.
Choose a Sustainable Plan
With a wide range of metabolic diet plans available online, it’s important to consider your food preferences and lifestyle when determining which option will be the most effective for you.
Rather than plans that encourage eliminating or restricting many foods, it can be helpful to focus on adding more nutrient-dense foods that can benefit your metabolism, like lean proteins, whole grains, fruits, vegetables, and healthy fats.
Monitor Your Progress
Before making diet and lifestyle changes to support your metabolism, talk with your doctor about a plan to monitor your progress on your health goals. This may look like going in every three to six months to check your fasting blood sugar level and A1c (three-month average blood sugar).
You can track other markers of success at home, such as increased energy levels, better digestion, and improved sleep.
Diet Sabotage
Nonetheless, research suggests that most people after losing weight will struggle to keep that weight off due to diet sabotage, such as:
- SHORT TERM DIETING - All diets are meant to last for a short term. That's why it is better to incorporate a personalized menu plan to make healthy changes to your lifestyle until the new habits become a normal part of your every day.
- EPISODES OF EMOTIONAL EATING - Although some people eat less when faced with emotional distress, emotional eating is a way to suppress negative emotions, such as stress, anger, fear, boredom, sadness or loneliness that can disrupt your weight-loss efforts.
- OVEREATING TRIGGERS - Some people develop bad eating habits over time and find them to be difficult to break. If you start your day with good intentions but overeat in the evening, your problem may be giving in to food triggers like the double chocolate muffin you had at work.
- TOO SLEEP DEPRIVED - Many people who are chronically sleep deprived, such as new parents, shift workers, and college students, are also overweight or obese. Sleep deprivation may affect every process in the human body, especially leptin and ghrelin hormone production.
- MENUS NOT SUSTAINABLE - Never follow a diet that restricts your menu plan too much. Food balance is a key, so plan to eat less garbage foods and more fresh wholesome foods. Lean protein is macronutrient that can help you fend off hunger pangs.
- DIET SELF-SABOTAGE - If you find that you are often mad at yourself for overeating or not eating wholesome foods, the problem could be related to your thought processes and what you tell yourself. Although there are many obstacles to healthy eating, you can change how you think about food.
Since everyone has different food triggers, dieting setbacks come in a wide variety of forms. The key to maintaining a healthy weight is for you to know which food triggers cause you the most problems.
Sample Metabolic Diet Plan for Prediabetes
If you’re not unsure to start, consider this one-day sample meal plan for a metabolic-friendly diet. This plan is intended for people with prediabetes and other health concerns like high cholesterol and elevated body weight.
- Breakfast: Overnight oats made with Greek yogurt, chia seeds, raspberries, and toasted almonds.
- Snack: Hummus with carrots.
- Lunch: Quinoa salad with garbanzo beans, cucumbers, red onion, fresh parsley, fresh mint, and a honey lemon vinaigrette.
- Snack: Apple with natural peanut butter.
- Dinner: Sesame garlic baked salmon, brown rice, and roasted broccoli.
Tips for Following a Successful Metabolic Diet Plan
To successfully adhere to a metabolic diet plan, start by making small, realistic changes. Over time, you can build on these changes to create long-lasting habits. Some examples include:
- Adding a serving of vegetables to your lunch daily.
- Including nuts in one snack each day.
- Choosing whole wheat pasta instead of white pasta.
- Replace one restaurant meal per week with a home-cooked meal.
Consider your meal timing as well. Eating a breakfast meal is associated with less insulin resistance. Research shows that eating smaller, more frequent meals throughout the day can improve metabolic health.
Preparing for Success
Truth be told, weight loss happens in the kitchen! So for the serious at heart, we’re going to show you how to plan, how to get prepared, and how to spend very little time in the kitchen! Whether you’re on a Metabolic Research Center (MRC) program, or one of your own, our coveted tips & tricks will make meal planning and prep super simple!
We know that weight loss isn’t easy for everyone, but for everyone, we know that “Success” is where Preparation and Opportunity meet! It’s a no-brainer that the number one detriment to successful weight loss is a lack of progress towards your goal. But did you know that the root cause of a lack of progress is a lack of preparation. All it takes is one night after a busy or stressful day to completely derail the best intentions. In this case, the cause really is the cure.
Here’s the all-to-common scenario: You walk in the house, you’re hungry and hangry, you’re frustrated, your blood sugar has crashed, and your brain’s been hijacked. You fling open the fridge or cupboard door and you grab whatever looks good! Within mere seconds, the illegitimate guilt kicks in and says to you: “Oh man, you really blew it!” Sound familiar? Well, let’s take first things first: you didn’t “blow it”! You’re only human and it’s only one meal. You are, however, capable of doing better though next time. How could this situation have turned out differently? Well, had something been prepared and available, you would have grabbed that instead! So, now it’s about setting yourself up for success, and we’ve got tons of ideas for you. No matter if you’re following your program perfectly or you’re experiencing the usual challenges of weight loss, this information will support you in your endeavors. Get ready - Mission: I’m Possible is about to begin!