Metabolic diet

Metabolic diet: guarantees the reduction of fat mass in two successive phases that last just over a month

What is it

When we talk about metabolic diet, generally, we refer to the particular diet devised by Dr. Mauro di Pasquale. The Canadian doctor of Italian origin, guarantees a reduction in fat mass in just over a month.

The metabolic diet is based on a reduced intake of carbohydrates, an immediate energy source, so as to force the body to recover the energy necessary for the activity from fat burning.

How does that work

To avoid failures, it is necessary to follow the two phases of the diet scrupulously.

Duration Days of loading/unloading
First phase 4 weeks Two cycles divided into 12 days of unloading and 2 days of loading
Second phase 1 week 5 days of unloading and 2 days of loading

The first phase lasts about four weeks, it is a trial period in which you need to pay attention to your body to understand how it reacts following the intake of small doses of carbohydrates.

The accurate self-assessment aims to establish the minimum dose of carbohydrates that allows the normal course of life without the typical disorders (headachenausea, exhaustion) of diets with few carbohydrates.

The four weeks are structured in two cycles divided into 12 days of unloading, ie with very few carbohydrates and a lot of fat, followed by 2 days of loading with many carbohydrates.

In the discharge period only 30 grams can be taken, or at least the minimum dose of carbohydrates previously established and, 50-60% fat and 30-40% protein.

Instead, the two loading days involve a higher consumption of carbohydrates (preferably between 35-55%) than fats (20-40%) and proteins (15-30%).

The second phase of the metabolic diet takes place over seven days, five of which are used for the discharge of carbohydrates and two to recharge, according to the methods experienced during the first phase.

The principles of the metabolic diet

Metabolism is the set of chemical processes that lead to the synthesis and preservation of living substance (anabolism), and also to the splitting of molecules through which energy is made available to the body (catabolism).

Sugars, belonging to the carbohydrate family, are simpler molecules, compared to fats and proteins, from which to derive energy.

For this reason, the body uses them more easily, while it tends to accumulate fats that turn into fat.

When sugars are not available, because they are already used or not sufficiently introduced with the diet, the body uses its own reserves, initiating the catabolism of fats.

The metabolic diet is based on this mechanism and aims to train the body to burn fat quickly, which is why it requires foods such as cheeses, eggs, meats that have a high fat content.

It prohibits the consumption of sweets, alcoholic and sweetened beverages, bread and pasta, advising the withdrawal of carbohydrates from fruits and vegetables.

More toned muscles

As is known, glycogen is the main reserve of carbohydrates and is stored mainly in the liver and muscles. When you recharge carbohydrates during the metabolic diet, the glycogen stores depleted on the days of discharge, are repositioned in the muscles at acceptable levels, making them more toned and with less fat.

Precisely for this reason, the metabolic diet has been widely successful in the world of body-building: the technique of discharge-loading carbohydrates is used in the period of muscle definition, in preparation for competitions.

Diet and health

The diet must take into account individual variability (age, sex, state of health), because it is obvious that the famous 30 grams of carbohydrates recommended in the discharge period can be tolerated well by some and badly by others, requiring supplementation or even suspension of the diet.

It should also be considered that playing with carbohydrates means joking with insulin, the hormone secreted by the pancreas that regulates the level of sugar in the blood.

In the loading period there is a reduced insulin stimulation due to fats and proteins, and then move to the loading phase with an overdose of carbohydrates that stimulates the pancreas to produce the hormone.

All this is to be avoided in diabetic subjects who already have impaired insulin and pancreatic function.

In addition, if you have a particularly slow metabolism (tendency to gain weight), it is advisable that before following this type of diet, the functionality of thyroid hormones (T3 and T4) and adrenal hormones (glucocorticoids, in particular cortisol), which strongly affect metabolism, is checked.

Also avoid the consumption of vegetables belonging to the cruciferous family such as broccoli, cabbage and cabbage that can slow down thyroid function and consequently metabolism.

Finally, the metabolic diet involves a greater consumption of fatty foods, which can damage the health of people with predisposition to cardio-vascular diseases.

For all these reasons, before starting the diet it is good to undergo specific blood tests to learn more about your state of health and evaluate with your doctor whether or not it is appropriate to undertake this type of diet.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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