Metabolic diet: detailed description of the stages

A living organism exists due to chemical reactions occurring in it. They are called metabolism or exchange of substances. A large role in these processes is given to enzymes. All food entering our body, under their influence, is broken down into smaller fractions that can be absorbed by cells. Violation of transformations in this chain leads to various diseases, accumulation of excess weight. The "right" products and a well-thought-out diet can improve metabolism. These are the goals pursued by the metabolic diet.

Indications

The correct flow of metabolic processes is not only a figure not spoiled by fat deposits, but also the constancy of the internal environment of the body (homeostasis), ensuring good health and preventing the development of many diseases.

This diet is recommended for people with metabolic syndrome - various disorders (arterial hypertension, diabetes, thrombophilia, cerebrovascular problems, etc.) associated with excess weight.

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General information metabolic diet

Most diets are based on significant calorie restrictions, simultaneous increase in physical activity, complete exclusion of some products from the diet. At this time, insulin surges occur, causing severe hunger. A person constantly wants to eat, feels bad. Such weight loss is not easy, not everyone can withstand it and breaks down. Those who have reached the finish line and lost weight find it difficult to maintain the weight for a long time, hormonal imbalance makes itself felt.

The point of the metabolic diet is different - to cleanse yourself of junk and start anew.

Hormonal-metabolic diet

Nutritionists have developed a nutrition system that affects a person’s hormonal background in such a way that under its influence the level of insulin and estrogen, on which the accumulation of subcutaneous fat largely depends, decreases, and more other hormones are synthesized: testosterone, somatotropin, adrenaline, which are responsible for its burning.

There are many hormonal-metabolic diets, but some of the most popular and in demand for a long time remain Diana Kress and the Kremlin diets.

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Metabolic Diet by Diane Kress

It is called revolutionary, allowing you to establish control over your body, wean it off of wanting sweets and unhealthy foods, get rid of fat reserves and stay in good shape in the future.

Dietitian Diana Kress, at the age of 50, having summarized all her previous experience, published the book "The Metabolism Miracle" and instantly became super popular, and the book turned into a real bestseller. Many versions and interpretations appeared on its basis, which testifies to its popularity.

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Metabolic Kremlin Diet

One of the varieties of the protein diet is the Kremlin diet, which is based on limiting carbohydrate consumption, and therefore reducing blood glucose levels. It is believed that it was developed specifically for the wives of the Kremlin party inhabitants, and is based on the Dukan diet, but in a simplified form. Due to numerous retellings, distortions, deviations from the original source, and misinterpretations, it has moved far from the concept of "proper nutrition" and eventually lost its popularity.

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Stages of the diet

The diet consists of 3 stages. The very first one is very important, allowing you to wean yourself off carbohydrates. It lasts 2 weeks and is not so easy to pass. It is based on nutrition using permitted products and 25g per day of certain carbohydrates, evenly distributed throughout the day.

Days three through ten are the most difficult, as they represent a real “carbohydrate withdrawal”.

The second stage should be continued until the desired weight is achieved. The nutrition of this period is no different from the first, with the only difference being that carbohydrates are added up to 60 g daily, which should be consumed in 3 doses.

The third stage is transformed into a lifestyle using the food culture instilled in the previous ones, adding a little "forbidden" food. If the weight starts to increase, you need to return to the 2nd stage again.

The entire period of the diet is accompanied by the consumption of 2-2.5 liters of liquid per day.

Metabolic Diet Chart

The developers of the metabolic diet divided all products into groups depending on their caloric content and assigned them points from 0 to 4. The table below lists what you can eat and how many points it is worth.

Groups/Points	Products
1/0	White meat chicken, turkey, rabbit
	Low-fat fish
	Eggs
	Mushrooms
	Fresh vegetables
	Onion, garlic
	Lemon, sour apples
	Green peas
	Milk and fermented milk products, not more than 2% fat
2/1	Fresh berries and juices from them
	White beans
3/2	Other types of meat: veal, lamb, beef
	Olive
	Boiled carrots
	Cheeses: feta, feta
	Bran bread
	Cereals: brown rice, buckwheat, oatmeal
	Nuts
	Vegetable oil
	Dairy products up to 4%
4/3	Whole grain muesli
	Hard cheese
	Corn, wheat groats
	Dark chocolate
	Hard and processed cheese
	Yogurt
5/4	Lean pork, duck
	Semolina
	Canned juices
	Bakery
	Confectionery
	Alcohol

Products that are limited in permission at stages 1 and 2 include: diet breads, low-carb crackers, desserts without fructose and sucrose, yogurts without fillers and additives.

Fats include butter and vegetable oil, sour cream up to 15% fat, and 10% cream.

You can include avocado, non-starchy vegetables in the menu in recommended doses: artichokes, eggplants, asparagus, cucumbers, tomatoes, leafy greens.

Protein products include fish fillet, lean meat and cheese, tofu, sugar-free peanut butter, and low-fat cottage cheese.

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Detailed menu for every day

You can make up your own menu for each stage and each day of the diet, as long as the products for it correspond to those indicated in the table. In order to get your bearings, you can use the suggested ones.

• For breakfast, you can offer steamed chicken breast, green peas as a side dish, and unsweetened tea from products with 0 points. Another option could be a 2-egg omelet, a few slices of tomatoes and cucumbers.

Second breakfast: diet bread with skim milk or cottage cheese with tea.

Lunch: light soup with lean meat broth, with the addition of vegetables such as cabbage, celery, tomato, onion; stewed rabbit.

Afternoon snack: boiled fish, broccoli, fresh juice.

Dinner: baked piece of turkey, eggplant.

• The second phase is the longest and easier to follow, since breakfast can be prepared for 4 points: buckwheat porridge without butter, a sandwich made of bran bread with a piece of butter and cheese, unsweetened tea with lemon.

Second breakfast (2 points) – low-fat yogurt with 250g of bran.

Lunch (2 points) – soup with mushrooms or beans, baked chicken fillet, fresh vegetable salad.

Afternoon snack (1 point) – 2 boiled eggs, a cup of skim milk.

Dinner (0 points) - "seafood cocktail" seasoned with lemon juice.

• The next stage is a gradual exit from the diet, it gives greater freedom of choice of products and a “bonus” point in the first half of the day.

Breakfast (5 points) - you can afford semolina with milk and a cheese sandwich with tea.

Second breakfast (3 points) – cottage cheese topped with low-fat sour cream, kefir.

Lunch (3 points) – fish soup, steamed veal meatballs, asparagus, a piece of bran bread.

Afternoon snack (2 points) – baked carrots, rabbit.

Dinner (0 points) – boiled fish, cauliflower, low-fat kefir.

Points are made up of products chosen at your own discretion. For example, 5 can consist of 4+1, 2+2+1 or 3+2. The portion size should not exceed 250g. Previously prohibited products are gradually introduced little by little, but you should not abuse them.

After finishing the diet, you can continue to eat the same way as in stage 3. This will serve as a guarantee of the stability of the achieved weight.

Recipes for 0 points

As we can see, products in this category are used to prepare dishes at all stages of the metabolic diet. The list contains enough ingredients to get delicious food and not suffer from gastronomic restrictions. Meat, fish, and individual vegetables baked in the oven taste very good.

At the first stage, you can use the following recipes:

• rinse the chicken fillet, pat dry with a paper towel, lightly salt, pepper, add extra flavor with "Provencal herbs", dry basil, wrap in foil, bake. Before removing, unwrap and leave for about 5 minutes to get a golden color;
• fill a cut fish carcass, for example, natotenia, with onion rings, tomato, eggplant. Add your favorite seasonings, roll tightly, secure with a thread, bake;
• bell pepper, eggplant wrap in foil and keep in the oven until soft. Take out, let cool, peel and cut into strips. Add tomato pieces, lots of greens, chopped garlic to the salad, drizzle with a little vegetable oil;
• Boil light chicken broth (the meat can be used for the second course), add broccoli florets, cauliflower, cut white cabbage, sweet pepper, tomato, zucchini, a little onion, bring to readiness. Before serving the soup, add chopped greens.

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Recipes for phase 2

The second phase can be supplemented somewhat:

• boil the beans. Lightly fry the champignons with a minimum amount of sunflower oil, add the onion. Combine with the beans and sun-dried tomato slices, let them "become friends";
• Place the tartare prepared as follows on the bread: pieces of boiled cod, diced tomato, boiled egg, raw onion, pour sauce from a spoon of olive oil, lemon juice, a pinch of salt. This sandwich can be used between main meals;
• Grill the eggplant, cut lengthwise into thin slices. Spread the cottage cheese, well mashed with a fork, with chopped dill and garlic over the surface, roll it up and secure with a toothpick.

At this stage, you can reward yourself for your willpower with fresh berries and juices from them.

From such simple recipes you can build a menu for a week or more.

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Benefits

The metabolic diet makes the body produce more biologically active substances that promote fat burning. Thus, weight is reduced, an adequate dose of insulin is produced for glucose absorption, and at the same time the correct functioning of all systems and organs is established. A kind of metabolic reboot occurs. In a month of dieting, you can lose 8-10 kg.

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What can and what can not?

In the first two stages of the diet, there is a taboo on carbohydrates contained in bakery and confectionery products, pasta, rice, potatoes, carrots, pumpkin, lentils, and sweet drinks.

Contraindications

Like any other diet, the metabolic diet is also associated with restrictions that the body perceives as stress. Therefore, it is unacceptable for some categories of people, namely:

• children;
• elderly;
• pregnant and lactating women;
• with endocrine system disorders;
• cancer patients;
• diseases of the digestive tract.

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Possible risks

Limiting carbohydrate consumption and sufficient protein intake threatens the consequences inherent in an unbalanced diet. Possible complications include exacerbation of pancreatitis, gastritis, impaired renal function due to insufficient drinking regimen, and liver problems.

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Reviews of those who have lost weight and the results

The metabolic diet has many positive reviews. The overwhelming majority of them belong to women who have gained weight after childbirth. They claim that it is difficult to get through the first two weeks, but those who have coped with it have a real result. They simply adopt the subsequent stages for everyday life and nutrition.

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Doctors' reviews

Doctors usually do not approve of a long-term bias in favor of one or another nutrient. At the first signs of poor health, they recommend "jumping off" the metabolic diet. Its third phase no longer causes strong objections from them, since it can be taken as the basis for healthy nutrition.

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