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

When done correctly, it can help you create the caloric deficit needed to lose weight by providing your body with the nutrient-dense food it needs to function properly and stay healthy.

Planning your meals ahead of time can also simplify the meal prep process and save you time.

This article covers the most important aspects of meal planning for weight loss, including some simple recipes and additional tips to help you achieve your goals.

General diet rules

The metabolic diet has a positive effect on the body's hormonal balance. The dietary technique is aimed at suppressing the production of hormones that increase fat reserves and activating hormones that enhance the breakdown of fats.

It contains all the necessary nutrients, so it is balanced and safe. You can follow it, if necessary, throughout your life.

The diet implies an even distribution of foods throughout the day. Breakfast can consist of carbohydrate foods (complex carbohydrates) and is the highest in calorie content (in this case, points). Then the caloric content of food is gradually reduced, for example, carbohydrate foods are excluded for dinner and only low-calorie protein foods with vegetables are recommended.

This dietary nutrition system can be used both by absolutely healthy people who want to lose weight, and by those with metabolic syndrome.

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How to create a meal plan for weight loss

When it comes to weight loss plans, the number of options can be overwhelming. Here are a few things to consider when looking for the most suitable plan.

Creating a Calorie Deficit Properly

All weight loss plans have one thing in common - they force you to eat fewer calories than you burn (, , , , ).

However, while a calorie deficit will help you lose weight no matter how it is created, what you eat is just as important as how much you eat. This is because food choices play an important role in meeting your nutritional needs.

A good diet for weight loss must meet some universal criteria:

Includes a lot of protein and fiber . Protein- and fiber-rich foods help you feel fuller longer, reducing food cravings and helping you feel satisfied when eating smaller portions (, ,).
Limits processed foods and added sugars . Foods that are rich in calories but low in nutrients may not stimulate the satiety centers in your brain and make it difficult to lose weight or meet your nutritional needs (,).
Includes a variety of fruits and vegetables . Fruits and vegetables are rich in water and fiber, which contribute to a feeling of fullness. These nutrient-dense foods also help increase your intake of important vitamins, minerals, and beneficial compounds that will keep your body healthy despite calorie restriction.

Creating Nutrient-Rich Meals

To incorporate these tips into your weight loss meal plan, start by filling one-third to one-half of your plate with non-starchy vegetables. They are low in calories and provide the body with water, fiber and many of the vitamins and minerals you need.

Then fill one-quarter to one-third of your plate with protein-rich foods such as meat, fish, tofu, seitan, or legumes, and the rest with whole grains, fruits, or starchy vegetables. They add protein, vitamins, minerals and more fiber.

You can improve the taste of your food with healthy fats from foods such as avocados, olives, nuts and seeds.

Some people find it helpful to snack between meals to satisfy their hunger. Snacks high in protein and fiber seem to be most effective for weight loss (, ).

Good examples are apple slices with peanut butter, vegetables and hummus, roasted chickpeas, or Greek yogurt with fruit and nuts.

Summary:
A successful weight loss meal plan must create a calorie deficit while meeting your nutritional needs.

What is metabolic syndrome

Metabolic syndrome is a whole complex of symptoms consisting of metabolic disorders that arise against the background of obesity and are caused by impaired carbohydrate metabolism. The patient may experience insulin resistance (decreased sensitivity of tissues to the action of insulin) and increased levels of insulin in the blood. In addition to disorders of fat and carbohydrate metabolism, increased hypertension is also observed. In short, metabolic syndrome is a set of metabolic and hormonal disorders and a metabolic diet is aimed at normalizing them.

Proper nutrition: reviews and results

Almost all reviews about proper nutrition indicate that following these principles allows you not only to lose weight, but also to significantly improve your health. Reviews from those who have lost weight, in which they describe the results for a month, confirm that with proper nutrition you can lose 4-5 kg during this period. In addition, reviews from those losing weight note that switching to PP is easier than sticking to strict diets.

The negative point is that it is often difficult to buy a variety of products for a healthy menu. After all, not every store offers an abundance of such products and not every restaurant provides visitors with a menu that meets the principles of PP.

Many reviews also note the fact that adherence to the principles of PP helps improve the condition of many diseases. With this diet, digestion improves, and a number of other positive effects are also noted - acne disappears, the severity of symptoms of psoriasis , etc. Examples of such an effect of PN are quite common.

If the food pyramid and basic principles are taken into account in the process of creating a menu, such changes will certainly have a positive impact on the human condition. But it is important to take into account the individual characteristics of the body.

It is necessary to understand that proper nutrition should become a way of life, and not temporary changes. From childhood, it is necessary to instill such rules in children and teach them not only to eat rationally, but also to practice daily physical activity. Despite the fact that in modern educational institutions schoolchildren receive certain knowledge on this matter, prepare reports and messages on the topic using textbooks and a special workbook, information about a rational menu should be practically implemented at home. This will help create an adequate nutrition culture and maintain health.

Benefits of the Metabolic Diet

People who are overweight and obese often develop metabolic syndrome, in which fat begins to accumulate on internal organs. This leads to disruption of the internal systems of the body, increased blood sugar levels, arterial hypertension, and hormonal imbalances.

The metabolic diet is mainly aimed at normalizing metabolic processes, stimulating the production of hormones necessary for fat burning, and changing a person’s eating habits.

Limiting the consumption of carbohydrate foods activates the process of burning fat “fuel”; in conditions of a lack of sugar, the body receives energy from internal reserves, which allows a person to gradually lose weight.

A large amount of vegetables and fruits in the diet improves the removal of accumulated waste and toxins and stimulates the gastrointestinal tract, due to the fiber they contain.

The metabolic diet has a general healing effect on the body and can be used for a long time.

PP Rules

Those who are interested in where to start with proper nutrition should realize that such a practice involves following a number of rules. Therefore, before creating a healthy menu, you need to get acquainted with the theory. There are important rules for beginners that define the basics of proper nutrition.

Food is primarily the basis of life; it provides the body with energy. This is its main purpose, and only then food is a ritual and pleasure for a person.
In order to switch to PP, motivation is very important. This should not only be a desire to lose weight, but also the realization that a proper diet will help slow down the aging process, prevent a large number of dangerous diseases, and improve cognitive abilities.
Understanding that proper nutrition is the key to health, a person must also realize that such a system does not allow compromises. You need to give up junk food completely, not just for a while. The importance of this principle is undeniable, as is the transition to the correct methods of cooking - food needs to be baked, stewed and boiled.
It is very important to verify the information. On the Internet you can find a wide variety of advice about PN and recommendations on what you can and cannot eat for those who are planning to switch to a healthy diet. But it is important to understand that not all articles and not every website contain verified and adequate information. Therefore, it is very important to seek professional advice from doctors, scientific documentaries and other authoritative sources from which you can and should draw information. It is equally important to read reviews and adequately evaluate the recommendations given by those who practice PP.

More detailed information about the principles of PP can be found in any thematic presentation or report. There are also special video courses that will help you learn more about this system.

Disadvantages of the Metabolic Diet

In the first stages of a diet, a sharp decrease in carbohydrates in the diet can cause difficulties; a radical change in eating habits is psychologically difficult. Adaptation of the body takes place individually for everyone, but unpleasant sensations in the stomach and intestines and changes in stool are possible.

Scoring, which is what the diet is based on, takes time and care. Before starting a diet, consultation with a specialist is required, since in severe metabolic syndrome, when drawing up a menu, you need to take into account medications and concomitant diseases.

How to cook healthy food?

The “formula” of proper nutrition is actually simple: you don’t need to buy expensive products, just choose fresh and natural ones. The most important thing is how exactly they will be prepared and consumed.

Cooking methods

When preparing breakfast, lunch, dinner, it is necessary to properly process the food thermally. After all, with prolonged processing, the benefits of the product are lost. Therefore, it is necessary to choose dishes that require minimal heat treatment. For example, you can prepare porridge for breakfast by bringing whole grains to a boil and leaving it to steep for a while.

Fried foods are also best kept to a minimum, and ideally completely eliminated. After all, any fried dish is more harmful than beneficial. Such food is harmful to the stomach and, moreover, contains a lot of fat and carcinogens. For lunch, instead of fried food, you should cook stewed food or buy a double boiler in which you can cook an ideal lunch or dinner for PP. Numerous options for such dishes will help make the menu varied.

Thus, the basic rules for preparing dishes on a balanced diet menu are as follows: food needs to be boiled, stewed, baked, steamed.

Product selection

When creating a healthy diet, it is necessary to include foods from all food groups. This will provide the body with everything it needs and prevent deficiency of minerals and vitamins . It is better to write down an approximate diet, as at first this will simplify the process of buying groceries and help ensure a varied diet. Later, meal planning will become a habit, and a weekly meal plan will make grocery shopping and menu planning easier.

A nutritious, healthy diet must include:

whole grain porridge, whole grain bread;
legumes;
lean meat;
fish;
vegetables, fruits, herbs;
dairy products;
eggs;
vegetable oils;
nuts, seeds.

The so-called food pyramid will help you correctly formulate a menu in quantitative terms.

Sample menu for 7 days for a metabolic diet

All products can be divided into groups according to their calorie content and amount of carbohydrates - the lower their content, the lower the score. There are many tables for the metabolic diet, where the carbohydrate content of each product is calculated. The daily number of points will depend on the stage of the diet, of which there are only 3 in the metabolic diet.

When independently compiling a daily menu, points are calculated as follows: at certain stages you need to consume permitted products strictly at the specified time. To do this, they are all divided into 5 groups according to the number of points - from 0 to 4. They can be obtained by selecting 1 any product indicated in the table, which is assigned a certain number of points. You can select several products with different points for a total of no more than 5 points. The total volume in any case should not exceed a glass. It is recommended to choose different products with lower points and combine them with each other.

Contraindications

Like any other diet, the metabolic diet has its contraindications. Those people who claim that such a diet is harmless for absolutely everyone are mistaken, since in the case of the metabolic nutrition system, the production of hormones changes, which, under certain conditions, can lead to serious consequences for the body.

It is not recommended to engage in this method of losing weight in such cases.:

during pregnancy;
for oncological diseases of various types;
if you have diabetes;
for disorders associated with the endocrine system.

In such situations, the metabolic diet will become a completely unwanted stress for the body, which can cause a variety of consequences. Therefore, there is no need to take risks: before changing your diet, you should definitely consult your doctor. After all, you can trust the reviews of other people only regarding effectiveness, but not in terms of safety.

Metabolic diet: general recommendations

To create a menu, all products are summed up to the number of points allowed for a particular meal.

The general rules for nutrition are as follows:

the break between meals should not exceed 3 hours;
the total volume of food for 1 meal should be placed in a glass, 250 ml;
the last meal should be no later than hours before bedtime;
the diet excludes fatty, fried, spicy and salty foods, processed foods, sugar and baked goods;
You can eat food for fewer points, but not exceed it;
points are not added if you miss, for example, a second breakfast or afternoon snack; they cannot be added to lunch or dinner;
food is only allowed to be boiled and baked;
you should limit the consumption of salt and processed foods;
the diet should include vegetables and fruits, cereals, cottage cheese and dairy products;
Lean meat dishes should be consumed once a day, other meals should be replaced with fish dishes and eggs;
include bread made from whole grain flour and bran bread in your diet;
During the day you need to drink enough liquid, you need to consume less than 2 - 2.5 liters per day, it is best to drink water on an empty stomach.

The metabolic diet consists of 3 stages. The duration of the diet for each person losing weight is determined individually, depending on the goal, taking into account the doctor’s recommendations. Let's take a closer look at the weekly menu for each stage.

High FODMAP Foods

Let's look at a sample list of foods that are high in FODMAPs - carbohydrates.

Vegetables and beans

garlic;
onion;
artichoke;
asparagus;
fresh beets;
black Eyed Peas;
beans;
cauliflower;
celery root;
falafel
sauerkraut (for example sour cabbage);
beans;
leek;
mushrooms;
peas;
pickled vegetables;
savoy cabbage;
soya beans;
green onions;
shallot.

Fruits

apples;
apricots;
avocado;
bananas, ripe;
blackberry;
cherries;
dates;
feijoa;
figs;
grapefruit;
guava;
mango;
nectarines;
peaches;
pears;
persimmon;
dried pineapple;
plums;
pomegranate;
prunes;
raisin;
sea buckthorn;
canned fruits;
watermelon.

Meat

sausages;
Chorizo.

Cereals, bread, cookies, pasta, nuts and cakes

Products containing wheat such as:

cookies, including chocolate;
wheat bread;
breadcrumbs;
cakes;
wheat-based cereal bar;
croissants;
crumpets;
egg noodles;
cupcakes;
cakes;
pasta, wheat more than 1/2 cup, cooked;
wheat bran;
wheat cereals;
Wheat flour;
wheat germ;
wheat noodles;
wheat rolls.
Bread: grain;
oat;
from pumpkin;

almond flour;

amaranth flour;

barley, including flour;

cereal bran;

couscous;

granola;

cereal muesli;

pistachios;

rye crackers;

semolina.

Condiments, sauces, sweets, sweeteners and spreads

agave;
fructose;
sauce if it contains onions;
corn syrup;
hummus;
honey;
jam;
strawberry jam;
molasses;
pesto sauce;
quince paste;
sugar-free sweets;
tahini paste

Sweeteners and corresponding E number:

inulin;
isomalt (E953 / 953);
lactitol (E966 / 966);
maltitol (E965/965);
mannitol (E241/421);
sorbitol (E420 / 420);
xylitol (E967/967).

Prebiotic products

The following substances may be hidden in yogurts, bars and snacks:

FOS – fructooligosaccharides;
inulin;
oligofructose.

Drinks and protein powders

fruit and herbal teas with the addition of apples, chamomile, fennel, dandelion;
fruit juices in large quantities
chocolate-flavored malt drink;
meal replacement drinks containing milk-based products;
soda containing high fructose corn syrup (HFCS);
sports drinks.

Dairy

milk: cow's;
goat;
condensed;
sheep;

sour cream;

yogurt;

kefir;

buttermilk;

cheese, cream;

ricotta;

custard;

ice cream;

It may be interesting: Paleo diet - weekly menu for weight loss

How to calculate points correctly?

For example, if you eat 4 points, you can get the required amount in different ways:

A product from the four-point section is supplemented by a 0-point product.

You can take a three-point product and one point, and also add “zero” if you wish. Two products from the list of 2 points.

Please note that the total amount of food should be no more than 250 ml (one glass).

It is advisable to choose products with a lower score and combine them.

Easy Recipe Ideas

Recipes for weight loss don't have to be too complicated. Here are some easy-to-make ideas that require minimal ingredients.

Soups . Soups can be prepared in large pots and refrigerated in individual portions. Be sure to include plenty of vegetables, as well as meat, seafood, beans, peas or lentils. Add brown rice, quinoa or potatoes if desired.
Homemade pizza . Start your pizza with a vegetarian or whole wheat base, a thin layer of sauce, a protein source such as tempeh or turkey breast, and vegetables. Top it with some cheese and fresh leafy greens.
Salads . Salads are a quick and versatile food. Start with leafy greens, a few colorful vegetables, and a source of protein. Top with olive oil and vinegar and add nuts, seeds, whole grains or starchy vegetables.
Pasta . Start with whole grain pasta of your choice and a protein source such as chicken, fish or tofu. Then toss in tomato pasta sauce or pesto and some vegetables such as broccoli or spinach.
Recipes for a slow cooker or electric pressure cooker . They are great for making chili, enchiladas, spaghetti, sauce and stews. Just put your ingredients in your device, fire it up, and let it do the work for you.
Cereals . Cook grains like quinoa or brown rice, then add your choice of protein, like chicken or hard-boiled eggs, non-starchy vegetables, and a healthy dressing to taste.

Summary:
The recipe ideas above are simple and require very little time to prepare. They can also be prepared in a variety of ways, making them incredibly versatile.

The first stage of the metabolic diet

The first stage is active fat burning. This stage lasts up to 14 days. A fairly strict diet with a strict restriction of carbohydrates, so starting a diet will not be easy, but effective. At the first stage, you can only eat foods with a score of 0, that is, virtually no carbohydrates. The menu includes mainly protein products - dairy, meat, and vegetables.

Sample menu for stage 1 of the metabolic diet

1 day metabolic nutrition

Breakfast: two-egg omelette with milk.
Lunch: broth from white lean fish, fresh vegetables.
Dinner: salad of tomatoes, bell peppers and cucumbers, boiled cod.

Metabolic nutrition day 2

Breakfast: low-fat cottage cheese.
Lunch: salad of tomatoes, bell peppers and cucumbers, boiled cod.
Dinner: boiled chicken breast, green peas.

Day 3 Metabolic Nutrition

Breakfast: whole grain bread with bran, a glass of skim milk, an egg.
Lunch: creamy champignon soup with milk.
Dinner: stewed turkey, steamed broccoli.

Day 4 Metabolic Nutrition

Breakfast: two-egg omelette with milk.
Lunch: lean white fish soup.
Dinner: boiled chicken breast, green peas.

Day 5 Metabolic Nutrition

Breakfast: low-fat cottage cheese.
Lunch: stewed turkey, steamed broccoli.
Dinner: whole grain bread with bran, a glass of skim milk, an egg.

Day 6 Metabolic Nutrition

Breakfast: two-egg omelette with milk.
Lunch: salad of tomatoes, bell peppers and cucumbers, boiled cod.
Dinner: vegetable tomato soup, a couple of cucumbers.

Day 7 Metabolic Nutrition

Breakfast: whole grain bread with bran, a glass of skim milk, an egg.
Lunch: boiled chicken breast, green peas.
Dinner: creamy mushroom soup with milk.

Advice. There should be at least 5 meals; between main meals you can snack on dairy products and vegetables.

5 Low FODMAP Recipes

If a person suffers from symptoms of food intolerance, then a low-calorie diet is the only proven method to determine which foods cause these symptoms.

Below are some low FODMAP recipes to help you get started on a healthy diet.

Soup with rice, potatoes and chicken

Boil 60 grams of chicken for 30 minutes with the addition of spices.
Roughly chop 70 grams of potatoes.
Then chop 1 onion and fry it.
Next, add potatoes and 30 grams of rice into the broth and simmer for 15 minutes.
Add salt, add bay leaf and leave to steep for about half an hour.

Omelette with spinach and feta

For the omelet:

2 large eggs;
1 tablespoon lactose-free milk;
a pinch of pepper.

Filling:

40 grams of spinach leaves;
30 grams of chopped feta cheese;
10 grams of roasted pine nuts.

Lightly beat the eggs with milk and a pinch of pepper. In a nonstick skillet, melt the butter over moderate heat until it begins to sizzle. Pour in the egg mixture and spread over the pan to form a thin round omelette. Cover with a tight-fitting lid so that the surface of the egg is barely cooked.

Heat spinach and feta in a lightly oiled pan. Spoon the heated filling onto half of the omelette and cover again for 20 seconds. Remove lid and sprinkle with pine nuts. Fold the omelette in half to cover the filling.

New potato salad with arugula

Boil new potatoes (4 pcs), then add olive oil (20 g), juice of ½ lemon and a handful of chopped parsley. Let it cool.
Mix with hard-boiled eggs cut into quarters (2 pcs).
Serve with 1 bunch of arugula leaves and diced cucumber.

Meat and potatoes

Prepare:

680 grams of medium-sized new potatoes;
1 red and 1 green bell pepper;
500 UAH pork fillet, cut into cubes;
30 grams of olive oil with garlic;
salt and pepper to taste.

Preheat the oven to 250°C. Line a baking sheet with aluminum foil. In a large bowl, combine potatoes, peppers, meat and olive oil. Spread the mixture evenly onto the baking sheet. Season with salt and pepper.

Bake for 30 minutes or until meat is cooked through and taste potatoes with a fork.

Stuffed pepper

Ingredients:

450 grams of ground beef (or turkey);
½ cup tomato puree;
¼ glass of water;
2 medium red peppers, halved, stem and seeds removed;
½ cup shredded cheddar cheese.

Filling:

diced tomatoes;
chopped olives;
chopped green onions;
coriander.

Preheat the oven to 250°C. In a large skillet, cook ground beef until cooked through. Add tomato puree, water and seasoning. Spoon mixture onto pepper halves, spreading evenly. Sprinkle some cheese on top. Bake for 20 minutes or until peppers reach desired flavor. Remove from the oven and let cool slightly. Serve warm.

The second stage of the metabolic diet

The second stage is stabilizing. At this stage, the weight loss process stabilizes, and the body gradually adapts to the new diet. Weight loss occurs slowly but steadily. The stage lasts from 14 days to several months.

The nutritional value of products is distributed as follows:

Breakfast (8.00 - 10.00) - allowed to score 4 points.
Second breakfast (11.00 - 12.00) is 2 points.
Lunch (14.00 - 15.00) - also 2 points.
Afternoon snack (16.00 - 18.00) - only 1 point.
Dinner (18.00 - 20.00) - 0 points.

Sample menu for stage 2 of the metabolic diet

1 day metabolic nutrition

Breakfast: casserole of mashed potatoes and mushrooms.
Lunch: boiled dietary beef, vegetable salad.
Dinner: boiled cod, seaweed salad.

Metabolic nutrition day 2

Breakfast: omelet with green beans.
Lunch: carrot and pea salad, lean beef.
Dinner: low-fat cottage cheese.

Day 3 Metabolic Nutrition

Breakfast: cheesecakes, a glass of milk.
Lunch: vegetable stew of beans, tomatoes and peppers.
Dinner: boiled cod, seaweed salad.

Day 4 Metabolic Nutrition

Breakfast: casserole of mashed potatoes and mushrooms.
Lunch: half an avocado, chicken breast.
Dinner: stewed rabbit or fish, vegetables.

Day 5 Metabolic Nutrition

Breakfast: cottage cheese casserole, pear.
Lunch: boiled chicken liver, tomato.
Dinner: boiled cod, seaweed salad.

Day 6 Metabolic Nutrition

Breakfast: casserole of mashed potatoes and mushrooms.
Lunch: fresh vegetable salad with cheese.
Dinner : low-fat cottage cheese.

Day 7 Metabolic Nutrition

Breakfast: oatmeal on water with berries, apple.
Lunch: boiled dietary beef, vegetable salad.
Dinner: two-egg omelette with milk and vegetables.

Advice. Main meals should have a certain point: breakfast - 4 points, lunch - 2, dinner - 0. A daytime snack can be worth 2 points, and an evening snack - only 1.

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, algae, mushrooms, protein, foods containing fiber, fruits, citrus fruits.

Group 1 products 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 just 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.

In order to adhere to the rules of this diet, it is necessary to calculate any meal so that the total amount of food is 4.

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

Here are some examples of possible complete menus for a metabolic diet. You can easily use them or develop your own nutrition system based on product coefficients . It is recommended, however, to use one of the recommended nutrition systems, because it has already been tested by more than one hundred people losing weight and is guaranteed to have the desired effect.

We provide you with a menu for the first stage of the diet . By sticking to it, you will be able to get rid of fat, which is a necessary step for final weight loss.

For breakfast , the best dishes would be chicken fillet baked in the oven, green peas and unsweetened tea. You can make breakfast this way: an omelet, as well as a vegetable salad.

For lunch, it is better to eat foods such as: skim milk with a bran bar, or cottage cheese with tea with sugar and a slice of lemon.

Lunch should consist of dishes such as: lean broth with the addition of all kinds of vegetables and broccoli, celery, onions, white cabbage, all kinds of greens, boiled rabbit meat and a salad of fresh vegetables. This meal can also be filled with the following: broth with fish and stew with mushrooms, fresh cucumber.

Afternoon snack . As a menu for it, we offer the following dishes: steamed fish, as well as green peas; you can eat a salad made from seaweed with garlic, chopped quite finely, as well as grated horseradish, lemon juice.

Dinner consists of dishes such as turkey baked in foil with a side dish of broccoli. It is recommended to end the day with boiled chicken fillet, salad with peppers and tomatoes.

You will quickly see that such a menu will allow you to lose fat as effectively as possible . It won’t be too fast, but the result will definitely appear if you stick to easy weight loss arithmetic. This is the peculiarity of the metabolic diet, because although it is not very fast, it is very effective and long-term, especially if you last through the entire second stage .

The third stage of the metabolic diet

The third stage is consolidation of the result. At this stage there is no time frame; it is not limited in time. Therefore, you can eat this way throughout your life, maintaining your weight at normal levels. The diet at this stage includes carbohydrates and takes into account all human needs. By this stage, the body has already become accustomed to the new diet and then everything is tolerated quite easily. Giving up junk food has already become a habit.

The nutritional value of products is distributed as follows:

Breakfast (8.00 - 10.00) - you can score up to 5 points.
Second breakfast (11.00 - 12.00) 3 points.
Lunch (14.00 - 15.00) - also 3 points.
Afternoon snack (16.00 - 18.00) - up to 2 points.
Dinner (18.00 - 20.00) - 0 points.

Sample menu for the 3rd stage of the metabolic diet

1 day metabolic nutrition

Breakfast: crumbly buckwheat with chicken breast, whole grain bread with cheese.
Lunch: vegetable stew of beans, tomatoes and peppers, chicken liver.
Dinner: two-egg omelette with milk.

Metabolic nutrition day 2

Breakfast: cottage cheese casserole, apple, glass of yogurt without additives.
Lunch: fresh vegetable salad with cheese, boiled beef.
Dinner : baked cod, fresh vegetable salad.

Day 3 Metabolic Nutrition

Breakfast: a glass of kefir, a handful of nuts, an egg.
Lunch: green bean and celery soup without meat, boiled turkey.
Dinner: a glass of skim milk, two boiled eggs.

Day 4 Metabolic Nutrition

Breakfast: cottage cheese casserole, apple, glass of yogurt without additives.
Lunch: Avocado, chicken and vegetable salad.
Dinner: low-fat cottage cheese.

Day 5 Metabolic Nutrition

Breakfast: a glass of kefir, a handful of nuts, an egg.
Lunch: vegetable stew of beans, tomatoes and peppers, steamed beef cutlet.
Dinner : baked cod, fresh vegetable salad.

Day 6 Metabolic Nutrition

Breakfast: a glass of skim milk, two boiled eggs.
Lunch: carrot and pea salad, lean beef, a piece of cheese.
Dinner: low-fat cottage cheese.

Day 7 Metabolic Nutrition

Breakfast: crumbly buckwheat with chicken breast, whole grain bread with cheese.
Lunch : green bean and celery soup without meat, boiled turkey.
Dinner : baked cod, fresh vegetable salad.

Advice. At the third stage, one additional point is added to each meal, in addition to those already available at the second stage. Only dinner remains zero.

Paleo diet

The Paleo diet is not about temporary weight loss in a week or month, but about eating principles for life. The essence of the paleo diet is simple: eat like your ancient ancestor. Paleo is becoming an increasingly popular dietary system around the world, primarily due to its obvious effectiveness and simplicity. The downside is that the list of products for the paleo menu is not cheap.

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