Metabolic diet: menu for every day (stage 1 and 2)

Finding a weight loss method for yourself that will work and bring the desired results is quite difficult. Some do not give a noticeable effect, others are very difficult to follow without breakdowns, after others the weight returns very quickly.

This article will talk about a diet to speed up metabolism by American nutritionist Haley Pomeroy. Weight loss is achieved by following the principles of separate nutrition, and does not require a significant reduction in the daily diet. They say that in four weeks you can lose up to 10 kilograms without suffering from constant thoughts about food. The Pomeroy diet has gained popularity among Hollywood stars due to its high effectiveness.

Mechanism of action

It has been scientifically proven that it is the metabolic rate that is responsible for a person’s predisposition to rapid weight gain. Some people eat without restrictions and stay in shape, while others, on the contrary, constantly count calories and exercise, but cannot achieve a noticeable effect. Moreover, the intensity of metabolism depends only 10% on genetics, and 90% on lifestyle.

Metabolism is the circulation of substances in the body necessary to maintain its vital functions. This process includes the processing of incoming nutrients and their removal, and consists of two components - anabolism and catabolism.

The first is internal work, for example, the synthesis of hormones and enzymes, cell renewal. The second is the conversion of incoming substances into energy to power cellular structures. Violation of one of these processes leads to the occurrence of various diseases in a person, including the appearance of excess weight.

Thus, any dietary restriction causes changes in hormonal levels, which in turn causes the ineffectiveness of many diets. The desire to lose weight usually begins with reducing the caloric intake of the diet, which reduces the intensity of the thyroid gland and stimulates the adrenal glands. The thyroid gland synthesizes the hormone triiodothyronine, which promotes fat burning, and the adrenal glands, on the contrary, prevent this process by producing rt3. As a result, instead of weight decreasing, it increases.

The Pomeroy weight loss scheme accelerates the cycle of nutrients in the body, which means that the process of digesting food occurs faster and fat reserves do not have time to form.

What is the essence of the diet and its principles

The Metabolic Nutrition System is a highly effective program that was developed by the World Health Organization . This nutritional system is entirely based on products that can have a serious impact on the internal processes in the body.

Scientists have been able to prove that gaining excess weight is not always the result of a lack of physical activity and overeating. Often, weight gain is the result of metabolic disorders. In other words, hormonal and clinical disruptions slow down metabolism and lead to a significant decrease in calorie expenditure and subsequent accumulation of fat.

The diet discussed in the article is designed to prevent such serious disturbances in the body’s functioning and cope with their consequences.

Important! Before you begin following the basic principles of the metabolic diet, be sure to consult a doctor. People suffering from diabetes, cancer and disorders of the endocrine system should be especially careful with this nutrition program.

Advantages and disadvantages

The main benefits of this diet are as follows:

• A nutritious meal five times a day, which reduces the likelihood of breakdowns due to constant thoughts about food;
• the results of using this weight loss technique confirm its effectiveness;
• weight does not return after completing the diet;
• unlike mono-diets, a person receives a balanced diet;
• There are practically no contraindications.

Among the disadvantages, some nutritionists note that the caloric content of the diet is too low. On some days it is only 700 kcal, which is not enough for athletes and people whose work involves physical labor.

In addition, the proposed diet is not suitable for vegetarians. Coffee lovers will also experience discomfort, because this drink is on the list of exceptions.

Some components from the weekly menu are difficult to find in stores and are quite expensive.

Don't give in to your appetite

A feature of the metabolic diet is its extraordinary severity . After all, these are not just rules for eating, but a detailed guide to what exactly and when to eat. You are trying to change the hormonal regime of your body, but this is not so easy. Therefore, you should definitely approach the issue with the utmost rigor, because even minor deviations from the regime can reduce the effectiveness of such a diet.

The essence of this method of weight loss is not only to prevent toxins and harmful substances from accumulating in the body, but also to reduce the release of the hormones insulin and estrogen.

After all, they are the ones who contribute to the accumulation of fat in the human body and the appearance of excess weight. also stimulates the release of various hormones , which contribute to the rapid processing of fats and weight loss.

Basic Rules

The duration of Hayley Pomeroy's weight loss system is designed for 28 days. Each week includes three phases: 2 days for the “calm down stress” and “unblock fat” phases, and 3 days for the “boost metabolic process” phase. To get maximum results, it is important to adhere to several rules :

1. During the day there should be three main meals, with breaks between them of at least three hours, and two snacks. Following this diet, the digestive system receives a constant load, completely digesting what it receives and using up accumulated fat reserves.
2. The menu should only contain products from the list of permitted products for the current phase. All dishes are prepared from fresh and natural ingredients. Various harmful additives, which are present in the form of preservatives and flavorings, slow down metabolism. Energy is spent on removing them from the body, and not on breaking down fats.
3. Maintain drinking regime. The daily intake of clean water is 30 ml per kilogram of weight. In addition, you can drink herbal teas and homemade lemonade made from unsweetened fruits and berries. Water flushes toxins from the body and maintains the necessary salt balance.
4. The first meal should be half an hour after waking up. This will trigger metabolic processes in the body, and the effectiveness of the diet will be higher. If you can’t have a full breakfast, you can eat a snack first and then a morning meal later. The same applies to dinner: you can eat it instead of an afternoon snack, and leave only a light snack for the night.
5. Do not swap the stages, each has its own goal and only strict adherence to their order will bear fruit.
6. You don’t need to endure hunger; losing weight should be comfortable, because it’s not 3-5 days, but four whole weeks.
7. Dishes can be steamed or grilled, fried, boiled, or baked in the oven. Any method is allowed.
8. The author of the method advises consuming no more than 300 g during one main meal, and no more than 150 g during a snack. This will allow you to smoothly reduce the volume of your stomach and make it easier to stick to your daily diet. For obese people, this amount can be increased by one and a half times.
9. Try to sleep at least eight hours a day, avoid stressful situations, and make time for your favorite hobbies. A positive attitude will make the diet much easier.
10. Don't forget to exercise regularly. It doesn’t have to be intense daily training, just walking a lot, or going to the gym 2-3 times a week, alternating moderate aerobic and strength training.

Losing weight in 3 stages

The nutrition protocol is designed for 3 stages, the duration of which can be adjusted by the person losing weight, based on the goals set. At the same time, you should not skip the stages; they have a cause-and-effect relationship and form new eating habits. When cooking, preference is given to methods such as boiling, stewing, baking or grilling without oil.

Stage 1 - Active weight loss

For 2 weeks, you must adhere to a low-carbohydrate diet, allowing yourself only 25 grams of carbohydrates per day. You need to eat every three hours, foods with a “zero” index are consumed, all others are prohibited (more details below). As a result, about 5 meals of 300 grams each come out.

Stage 2 - Sustainable weight loss

This period lasts as long as it takes until the desired shape is achieved. The minimum period is 2 weeks. You can consume only 60 grams of carbohydrates per day with any permitted foods. The daily ration is only 9 points, the most satisfying is breakfast:

1. Breakfast - 4 points.
2. Second breakfast - 2 points.
3. Lunch - 2 points.
4. Afternoon snack - 1 point.
5. Dinner - 0 points.

Distribution of points. You can safely combine food according to the number of points, only dinner remains strict. Points do not carry over to the next meal if the person ate less last time. It is permissible to reduce the diet by points, preferably by no more than 2-3 points, otherwise the metabolism may slow down, which is very undesirable.

Stage 3 - Consolidate the result

In this mode, you can continue to eat indefinitely or leave it if it is comfortable. It is allowed to add 1 point to each meal, except the last one (dinner), for a total of 13 points per day:

1. Breakfast - 5.
2. First snack - 3.
3. Lunch - 3.
4. Second snack - 2.
5. Dinner - 0.

If your weight increases again, you can again cut back one point from each serving until the situation normalizes.

List of recommended products

Hayley Pomeroy's diet includes the following components in the daily menu:

1. Calcium-rich foods. It has been proven that the metabolism of people who consume enough calcium is 20% faster than that of those who do not follow it.
2. Whole grain cereals, such as oatmeal, brown rice, etc. They contain slow carbohydrates, which give you a feeling of fullness for a long time, as well as many useful substances.
3. Lean fish rich in Omega-3 fatty acids. For example, pike perch, cod, pollock, etc.
4. Fresh cabbage, which contains vitamins A, C, and stimulates metabolism due to folic acid and antioxidants.
5. Hot spices, in particular red pepper. It has long been known that such seasonings naturally speed up metabolism, helping to burn up to 1000 kcal per day.
6. Liquid soups. They saturate well and maintain water-salt balance.
7. Pure water and green tea. The benefits of green tea for healing and normalizing metabolism have long been proven.
8. Unsweetened berries, citrus fruits and apples. They contain few calories and a lot of vitamins and fiber.

Principles of nutrition

The metabolic diet is based on scoring - this is the principle of self-preparing dishes approved for weight loss. Products are divided into groups with their own value. The metabolic diet includes 3 stages, where each has its own point system - compliance with them is mandatory for a full positive result.

The metabolic diet has a second very reasonable name - a hormonal diet for weight loss. This is explained by the processes occurring in the body during weight loss. There are two main changes in the body’s functioning: a slowdown in the production of the hormone estrogen and insulin, as well as an increase in the production of adrenaline and testosterone. Estrogen and insulin provoke the formation of fat cells and their accumulation in “problem” areas. In turn, insulin and testosterone, on the contrary, lead to the burning of fat cells.

This is interesting: On a metabolic diet, it is recommended to primarily consume protein foods (eggs, meat, fish) and fresh vegetables, since they do not have points at all. Beans, berries and freshly squeezed juices have 1 point. 2 is allocated to some types of cereals, bread and chicken. 3 points are assigned to chocolate, yogurt and hard cheeses. At most, 4 are prohibited foods in the form of alcohol, white bread, canned food, chips, and sweets.

Sample menu for the week

Below is an approximate diet for 7 days. After studying it, you can get a rough idea of ​​what you can eat to speed up your metabolism.

menu for the week

This is a sample menu and you can change it according to your taste preferences using the list of allowed products.

Note! 1 cup is 1 serving.
For women this dish weighs 250 g, and for men - 350 g.

Metabolic syndrome

Metabolic syndrome indicates that a person urgently needs to pay attention to the principles of a better, healthier lifestyle. And especially what he eats.

Impaired metabolism, which is what the term “metabolic syndrome” implies, entails a lot of health problems. This is a fatty liver, weight gain, and, possibly, the approach of cardiovascular disease and cancer.

The main weapon against the syndrome is to switch to proper nutrition in time , before irreversible changes occur in the body. To control the balance of fats, proteins and healthy carbohydrates, a special metabolic diet is used.

Diet phases

Above we have already briefly mentioned the three phases that exist in Hayley Pomeroy’s weight loss method. All of them are repeated every week in the same sequence, which must be followed.

Let's take a closer look at what problems each stage is designed to solve.

First phase

Occupies Monday and Tuesday of each week. The main goal of this period is to gradually transfer the body to a new nutritional diet. The duration of the phase is two days. At this time, the menu includes easily digestible food to make it easier for a person to readjust. The diet is dominated by complex carbohydrates, low-fat foods, vegetables, fruits and small amounts of proteins, as they take a long time to digest.

As for physical exercises, aerobic exercise aimed at working the cardiovascular system is suitable at this time. For example, light jogging, cycling, brisk walking or rhythmic walking.

Authorized products:

• Oatmeal, rice, buckwheat;
• dietary pork, beef, chicken and turkey;
• low fat fish;
• vegetables, except potatoes and corn, greens;
• all fruits.

Second phase

This stage takes place on Wednesday and Thursday. The main goal is to start unblocking fat deposits so that it will be easier to get rid of them later. Carbohydrate dishes are removed from the diet, proteins are introduced into the menu, and fiber is added, which is necessary for their digestion.

Authorized products:

• lean fish;
• chicken, lean veal, beef and pork;
• vegetables, except potatoes and corn, and unsweetened fruits;
• eggs;
• mushrooms;
• sea ​​kale.

This period is the right time for full strength training with a barbell or dumbbells. The protein consumed will be used to build muscle mass, and body fat will be burned.

Third phase

During the first and second phases, the body has already used up part of its reserves. In order for the metabolism to remain intense, during this period the diet is dominated by “healthy” fats, low-protein dishes, fiber and vitamins. It lasts three days and upon completion you should move on to the first stage again.

Authorized products:

• fatty fish and seafood;
• poultry, pork and beef;
• nuts and legumes;
• any vegetables except potatoes and corn;
• fruits;
• avocado;
• olive oil and homemade mayonnaise;
• once a day, one loaf of bread or a small portion of cereal.

Yoga, leisurely walks, and stretching exercises are suitable for physical activity. Such light exercise, combined with an expansion of the nutritious diet, implies a smooth exit from the diet and a transition to a normal diet.

Table of food values ​​for the Metabolic Diet

It is not advisable to experiment with a metabolic diet, since any hormonal imbalances can cause serious problems in the body. A specially designed menu is an important guarantee of the effectiveness of the diet.

Is it possible to have coffee on a diet? Read!

Contraindications

Every weight loss method has its own contraindications, and this one is no exception. Initially, it is recommended to undergo general tests and consult with a specialist.

This diet is contraindicated for people with diseases of the endocrine system and digestive organs, as well as if the person has neoplasms. Acceleration of metabolism can trigger the transition of tumors to malignant ones.

Like most diets, this one should not be used during pregnancy or breastfeeding.

It is not recommended to follow it for people under 18 and over 60 years of age, and during the period of ARVI, since the body is most vulnerable at this time.

Steps to losing weight

How exactly does a fat-burning metabolic diet work to promote effective weight loss?

The first stage of this diet is fat burning. To make it clear to you, you should divide your everyday foods into 5 groups, depending on their carbohydrate content. To prevent food intake from turning into accumulation of mass for you, you need to eat food from a certain group at a certain time. You don’t need to limit yourself too much in food, because you can eat absolutely whatever you want, the main thing is that you do it in the time allotted for the product .

First stage : At this time, this diet is not so liberal, because first you need to burn fat, and for this you need to take really radical measures. Therefore, you will need to eat only those foods that have a zero fat index.

Every day you need to drink a tablespoon of olive oil, as well as vitamins, because due to changes in diet, your body may simply not have enough of them.

Sometimes it happens that this stage does not give the expected result. In this case, you will need to repeat it. This can be done after about 2 weeks.

Sometimes side effects may include weakness, headache and various other negative syndromes. In this case, it is recommended to simply drink sweet tea and move on to the next stage of the metabolic diet.

Second phase . The second stage is to take foods that are familiar to you, which are divided according to fat content into several groups at a certain time . Here is an approximate meal plan:

As you can see, there are 5 meals, this is enough to provide the body with the necessary calories . This way, you can eat little, which promotes the fastest possible metabolism. The timing is chosen precisely so that you eat certain foods at a time when they can be processed by the body as efficiently as possible .

If you eat the same foods, but mix up the meal times, then the diet will have no effect.

The fact is that the intestines are maximally active at one time, and at others they no longer work so effectively.

The metabolic diet is created based on knowledge of the period during which the digestive system is most active. It is depending on the activity of digestion that the timing of meals and the menu that you are offered to eat are distributed.

This is a very smart method that will definitely provide the desired effect.

Dish recipes

In order not to think about what to cook without breaking the rules, Hayley Pomeroy described many different ready-made dishes in her book. They are all low-calorie and easy to prepare; the main requirement is that all the ingredients are fresh and natural, without additives or preservatives. These recipes are the most popular:

Spicy pearl barley soup with chicken

Soak the pearl barley overnight. Sauté carrots and onions in olive oil until golden brown, add chopped chicken fillet. Put everything in a saucepan, pour boiling water or low-fat meat broth. Determine the readiness of the dish by looking at the cereal; it should be soft. At the end, add a couple of tablespoons of lemon juice, spices, chopped tomato, garlic and herbs.

Trout soup

Lightly fry chopped onions and carrots in olive oil. Cut potatoes, tomatoes and trout fillets into cubes. Put everything in a pan, cut the olives into halves and pour them in, add water and cook until tender. Before serving, add fresh herbs.

Pilaf with chicken

Fry chopped onions and carrots in vegetable oil and place in a container. Add chicken fillet cubes and cover everything with steamed rice. For seasonings, take barberry, cumin, cumin, curry, salt and pepper. Pour boiling water two fingers above the level of the rice. Cook over low heat until done.

Veal liver pancakes

Chop the peeled onions and liver in a food processor or meat grinder. Mix with beaten egg, add spices to taste. Add semolina to bring the pancake to the desired consistency. Place a spoon into the pan and fry on both sides until cooked.

Steamed turkey roll

For the dish you will need turkey fillet, apple, cheese, green beans and spices. Chop the meat and apple in a blender, place in a 1 cm layer on cling film, sprinkle with spices. Top with beans and grated cheese. Roll up the roll and place in a steamer for 30 minutes. Remove the film from the finished roll and cut into circles.

Vegetable stew

Required ingredients: eggplant, zucchini, white cabbage, onion and carrot. Cut everything, mix, add salt. Simmer over low heat, add tomato or tomato paste 10 minutes before readiness.

Fish in foil

Marinate large fish in soy sauce. Dietary species are suitable, for example, cod, pollock, and lean trout. Stuff with chopped onion and garlic, sprinkle with lemon and olive oil. Wrap in foil and place in the oven for 30 minutes.

Potatoes baked with egg and cheese

Peel the potatoes and cut into slices, add spices. Prepare a baking container by greasing it with refined oil. Mix raw egg with grated cheese and pour on top. Place in the oven for 40 minutes until the potatoes are cooked.

Fruit salad with honey

Required ingredients: banana, pears, orange, kiwi, persimmon. Cut everything into cubes, mix, add lemon juice and chopped zest, 1 tbsp. l. honey Serve in dessert bowls, garnished with pomegranate seeds.

Fruit and berry smoothie

Grind two bananas, three ripe apricots, grapefruit and 100 g strawberries in a blender. Add 65 ml grape juice. Pour the finished smoothie into glasses and top with a couple of black currants or blueberries for decoration.

Dividing products into groups

In order for you to understand what foods you can eat, we decipher which foods belong to a certain fat content ratio. After all, this is what the entire diet is based on, so this information is extremely important. To begin with, it is recommended to write them out on a separate sheet of paper and stick them on the refrigerator.

This will help you immediately determine which class a particular product belongs to:

Zero-fat foods include the following: turkey fillet, as well as chicken, eggs, rabbit meat, low-fat dairy products, seaweed, mushrooms, protein, foods containing fiber, fruits, citrus fruits.

Group 1 foods include the following foods: legumes, juices made from vegetables, berries.

Food belonging to the second group includes the following products: vegetable oils, bread, nuts, lamb meat, beef, cheeses, offal, beets, carrots, many other vegetables, fruits related to sweet and sour products, avocados, various cereals , porridge.

The third group of products includes: wheat porridge, various cereals, oatmeal, corn, yoghurts, fruit juices, chocolate products.

Food that belongs to the 4th group, that is, products that most contribute to weight gain: potatoes and all kinds of products made from them, duck, lard, goose butter, various drinks, both alcoholic and simply sweet cocktails, juices, purchased in stores, various oils, margarine, and other quite fatty foods that would be prohibited under normal diets.

This is the peculiarity of the metabolic diet, because such “fat content” is not completely excluded from the diet. The main thing is that you eat them at the right time.

That is, if you ate one dish with a maximum coefficient, then the other dishes eaten should have a zero coefficient.

Reviews and results of losing weight

Victoria, 27 years old

Over the years I have tried many diets. But even after those that brought good results, the weight came back very quickly, although I ate significantly less than my slender girlfriends. Then I decided to undergo an examination, and the doctor found out that a slow metabolism was to blame. I learned about Hayley Pomeroy’s method, which promised that in 28 days the metabolic rate would increase, and if you constantly adhere to this diet, the lost kilograms will no longer return. In four weeks I lost 8 kg, and for six months now my weight has remained at the same level, which, in my opinion, is a huge achievement!

Alla, 42 years old

I am a supporter of a healthy lifestyle and constantly read literature on various nutritional methods. But I have doubts about the Pomeroy diet, because flour baked goods are not on the list of prohibitions. Is it possible to lose weight like that? In addition, all dishes must be prepared from fresh ingredients, and some recipes are quite complex, which is completely unsuitable for women who spend all day at work.

Elena, 20 years old

I weighed 80 kg with a height of 160 cm. All the diets I tried gave short-term results. When I heard about Pomeroy's weight loss plan, I thought it was right for me. Hayley promised that the weight would not return, and the diet was quite nutritious. In a month I lost 10 kg without experiencing any problems with restrictions. Well, except that I really wanted coffee. I think I will repeat this experience again, but add coffee to my diet. Then I'll tell you about my results.

How long can you stay on this diet and what results can you achieve?

Doctors usually recommend following the principles of a metabolic diet for 30 days. Next you need to take a break. During the diet you lose from 8 to 10 kg . Moreover, the bulk of fat deposits disappears already at the first stage. At the second stage, the intensity of the discharge is strengthened, and at the third, the result already obtained is consolidated.

Reviews from doctors and specialists

Egorova Maria Petrovna, nutritionist

Undoubtedly, Hayley Pomeroy's diet plan is much safer than mono-diets. Alternating carbohydrate, protein and fat periods, combined with physical activity, will most likely give a good result. Especially if you don’t overuse baked goods, which have no restrictions. The disadvantages of this technique include very expensive ingredients for dishes, and the impossibility of use by vegetarians.

Iren Bagdarasyan, nutritionist

The total calorie content of the daily diet is about 700 kcal, which is not suitable for a person engaged in physical labor.
A deficiency of nutrients will in any case provoke weight loss, even without following the order of the three phases of the diet. You can try this weight loss method on yourself, but before you start, you should definitely consult a doctor, despite the fact that the author sees no contraindications. [Total: 0 Average: 0/5]

Efficiency

Many experts, as well as people who have tried it on themselves, speak about the effectiveness of the metabolic diet. First of all, this diet has a positive effect on the digestive and hormonal systems. If these systems work effectively, then the entire body is in good condition.

Despite its duration, it gives good results in weight loss. The weight comes off gradually, on average from 0.5 to 1.5 kg per week. In a month, it turns out from 2 to 6 kg. This rate of weight loss is the most optimal in terms of physiological indicators. But the result of weight loss is permanent.