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Metabolic Diet Plan For Weight Loss
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This article has been medically reviewed by Samantha Cassetti, MS, RD, a nutrition and wellness expert with a private practice based in New York.
Our stories are reviewed by medical professionals to ensure you get the most accurate and helpful information about your health and well-being. For more information, visit our medical review board.
Up to one-third of US adults have metabolic syndrome, a group of risk factors that increase the chance of developing heart disease, stroke and type 2 diabetes.
However, you can slow the progression of metabolic syndrome — and even reverse it — by eating a healthy diet and being physically active most days.
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Metabolic syndrome refers to a group of five risk factors. To be diagnosed with this condition, you must have three or more of the following:
“The goal is to make sure these changes are something you can do for the rest of your life, not just short-term,” says Jerlin Jones, RDN, a spokesperson for the Academy of Nutrition and Dietetics.
The foods we eat are directly responsible for insulin sensitivity and elevated triglycerides, says Corinne Bush, CNS, director of nutrition science and education for the American Dietetic Association.
A 2008 study found that dietary fiber reduces metabolic risk factors. Foods high in dietary fiber include fruits, vegetables, beans, legumes, and whole grains.
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Whole grains are better than refined grains because “your body absorbs them more slowly, so they don’t cause a quick spike in insulin, which can cause hunger and cravings,” says Jones.
According to a small 2008 study, omega-3 fatty acids lowered blood pressure and cholesterol in people with metabolic syndrome.
Sources of omega-3 are mainly fatty fish or some vegetable oils. There are three types of omega-3 fatty acids: EPA, DHA and ALA. The body is able to produce EPA and DHA through the consumption of ALA.
According to Bush, most people don’t consume enough omega-3s, so she recommends eating these foods or taking high-quality fish oil supplements.
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A 2016 review concluded that adequate daily potassium intake may reduce the risk of metabolic syndrome and obesity. “The more potassium you eat, the more sodium you lose through the urine,” which helps lower blood pressure, Jones says.
A large 2019 study of middle-aged Korean men found that consuming 20% of calories from total sugar intake was significantly associated with metabolic syndrome. Another 2020 review found that sugar-sweetened beverages were associated with an increased risk of metabolic syndrome.
A 2013 study found that high sodium intake in adults aged 18 to 85 was associated with insulin resistance and metabolic syndrome.
A 2019 review of obese patients with insulin resistance noted that simple carbohydrate intake lowered HDL (“good”) cholesterol levels.
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Simple carbs have less fiber and more sugar than complex carbs, Jones says. Most of your carbohydrates should come from complex carbohydrates, such as whole grain breads and other whole grain foods.
Everyone’s nutritional needs and dietary preferences are different, so one size does not fit all. And the time you eat can come into play, Bush says. That’s why it’s best to work with qualified nutrition professionals such as a certified nutritionist or registered dietitian. Here’s a sample meal plan from Jones:
A diet rich in fiber, healthy fats, and vegetables can reduce several risk factors that contribute to metabolic syndrome. Along with adequate exercise, eating a heart-healthy, whole-food diet can help improve or even reverse metabolic syndrome. However, it’s best to work with a registered dietitian to find the right plan for you.
Alison Torres Burtka is a freelance writer and editor in metro Detroit. Her writing has appeared in The Guardian, espnV, Women’s Running, the Sierra Club’s Sierra magazine, Crain’s Detroit Business, and other media outlets. She writes on topics such as health and wellness, sports, the environment, sustainability and business leadership. To see more of her work, visit atburtka.journoportfolio.com. The problem with losing body fat is that fad diets are hard to replicate day after day, often leaving you feeling like two different people – the dieter version of you, and the human version.
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I want to show you the keys to achieving sustainable body fat loss and maintaining a reasonable goal weight by focusing on restoring your metabolic health and overall function.
In theory, this is simple. However, while simply eating far fewer calories will definitely lead to short-term fat loss, it has been my experience over 20 years of training thousands of people that this weight comes back.
If you’ve dieted in the past and ended up gaining the weight back, you still have something that studies often don’t take into account: experience.
Move, build muscle, eat nutrient-dense foods, sleep like a baby – and you’ll see the amount of chemical processes going on in your body increase.
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So that’s it, in a nutshell: build your metabolism by eating quality nutrition, build muscle, prioritize sleep, and finally eat in a bit of a calorie deficit if you’re trying to lose weight.
If you’ve never worked on your nutrition and strength training, you can work with me to build them up here.
At Me Way Up, we’ve helped over 10,000 people improve their metabolism and we keep seeing the same issues:
Below I have written a simple, pro-metabolic approach to fat loss. Below is the food and activity pyramid (remember to try to walk daily), and below that, a sample pro-metabolic diet plan for fat loss. You can get your own semi-personalized metabolic plan here.
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Coffee with collagen and milk of your choice (low fat) and 3 capsules of organic liver as a multi-vitamin.
Meal 2: Caprese salad with leafy greens — tomatoes, extra virgin olive oil, salt, mozzarella, balsamic vinegar, leafy greens.
Meal 3: Grilled white fish, roasted root vegetables (like sweet potatoes, pumpkin, beets, carrots), extra virgin olive oil.
Hero Protein cream — mix 3 or 4 spoons of Hero Protein with 100 ml of your favorite milk.
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Improving your metabolism likely means improving your strength, body composition, sleep, body temperature, nutrient intake and food choices, daily activity such as step count, and getting enough protein, including collagen. .
To truly make your fat loss journey sustainable, you need to be able to see yourself improving years and even decades into the future.
The same goes for fat loss. However, commit to something sustainable, which ultimately makes your life more enjoyable. Have you heard of the Fast Metabolism Diet Plan? As I struggle to shed these last few pounds that I somehow managed to gain, I’ve learned a lot about different diets. I prefer diets that I can continue to follow after the weight is off. I’m not looking for quick weight loss, I only eat one food, fasting type diet. I want to help get back into a routine of healthy eating and exercise. Some days I’m very aware of the fact that I’m not eating my best and I know that my metabolism would surely work better if I changed what I eat.
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Okay, some information on the Fast Metabolism Diet from Hayley Pomroy. The basis of the diet is that by eating certain foods and avoiding certain foods, you can improve your metabolism which will burn more pounds. Not only will you lose more weight (along with exercise), but you’ll also help your body become healthier. I like that the author encourages healthy eating. I recommend that you invest in both the Fast Metabolism Diet book and cookbook.
You’re told to avoid GMOs, heavily processed foods, and things like artificial sweeteners and empty calories. We encourage you to exercise which is very necessary for any weight loss or healthy living program. They also encourage you to drink water – lots of water. I admit that I don’t like water and drinking enough of it every day has been extremely challenging. I don’t think I managed to get enough water on any of the days I tracked.
There are three distinct phases during the Fast Metabolism Diet. Each phase lasts 2 or 3 days. During each phase, you eat and don’t eat certain types of food. The food included in this diet is real food.
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