Does a metabolic diet work?
Diets are different methods , which then are used when weight reductions to be achieved by dietary changes in a given period . A very effective diet is the metabolic diet. This form of diet takes into account all three nutrients carbohydrates , protein and fat , which are used effectively by proper portioning in combination with an optimal timing. Food intake is based on the metabolic diet after metabolic basal metabolic rate. Below, we inform you about the specific details of this diet .
What is a metabolic diet?
The metabolic diet refers to the metabolism (metabolism ) . The activity of the metabolism is specified using the metabolic basal metabolic rate at which aligns the daily calorie intake . By proper portioning and an optimum timing of the food intake , the individual nutrients can be efficiently used. Since a metabolic diet low-fat , high-fat and carbohydrate- rich foods may be eaten , you have to his diet does not drastically reduce , as is often required with other forms of diet . The metabolic diet provides that one-third of the total amount of carbohydrate before and another third to be taken after a workout. Furthermore, it decreases rapidly utilizable protein before and slowly utilizable protein after your workout . The metabolic diet differs between unsaturated and saturated fatty acids. The saturated fatty acids are considered harmful, while the unsaturated and polyunsaturated fatty acids are important for the body . The saturated fatty acids are deposited in the cell membranes and thus slow down your metabolism. In addition, saturated fatty acids are also responsible for many infections and are often the trigger for rheumatic diseases . The monounsaturated fatty acids lower LDL cholesterol and raise HDL cholesterol. The polyunsaturated fatty acids are composed of omega -3 and omega -6 fatty acids , which can lower blood lipid levels in the long term . The metabolic diet ensures efficient fat intake by unsaturated fatty acids, which can be sustainably responsible for better muscle blood flow, a vasodilatory effect and an increase in the metabolic basal metabolic rate . Fat is not taken in the metabolic diet on training days and never eaten along with carbohydrates.
The principle metabolic basal metabolic rate
The metabolic diet is aimed at the calorie and nutrient intake effectively after the metabolic basal metabolic rate. The metabolic basal metabolic rate defines the calorie requirement that is necessary for the metabolism of the individual works perfectly. Take, for example, two 80 -pound athlete , both of which would exercise the same sporting activities. The first athlete needs about 2,500 calories , and the second athlete even need 3500 calories per day, so that the body weight can be kept constant . The different calorie requirement is rooted in a different working metabolism. If both athletes have determined their daily calorie intake based on the identical body weight, then the one athlete would increase and the other decrease.
Important: the right timing
The metabolic diet consists of the rule that all three macronutrients should be consumed only after a certain "timing" . Carbohydrates and fats must be consumed only at certain times when they can be optimally beneficial for metabolism. Important is a separation of carbohydrates and fats . Protein , however, must be taken with each meal. The diet plan also depends whether it is a training day or not. On training days, more carbohydrates are taken into account , which should be especially in the morning , before and consumed after exercise. The metabolic diet also differs even between mixed glycemic and high-glycemic carbohydrates, which should be taken especially after exercise. On non-training days, eating carbohydrates in the first half of the day . In addition, may be eaten fat on those days.
Our conclusion on the metabolic diet
A metabolic diet is a low carbohydrate and high protein diets, which allows the addition of fats at each meal. The metabolic diet is not a short-term weight reduction concept, but should be used long term. Thus, the metabolic diet is a well designed diet plan that is suitable for professional athletes as well as recreational athletes. The separation of carbohydrates and fats at meals , as well as the necessary timing of the three macronutrients is understandable and can therefore also be recommended.
Metabolic Diet ( example of a diet plan )
A metabolic diet does not prescribe except at breakfast and before and after exercise, that the fed carbohydrates must be eaten in a predetermined manner . But that does not mean that you should not eat carbs in the rest of the day. The metabolic diet also demands that one should take more protein in the evening to himself than to the other times of day.
The breakfast is one of the most important meals of the day , because the body needs to absorb nutrients back to after a long sleep and fast period. The metabolic diet consists of a carbohydrate-rich breakfast ( Skakes ) should be enriched with a lot of protein. High-fat foods and ingredients should be avoided .
Before the training
A metabolic diet requests the training days that are 30-45 minutes before training Carbohydrates consumed with a mixed glycemic index. In addition, it occupies a WHEY protein , since this type of protein rapidly enters the bloodstream. On intake of fat should be completely eliminated before the training .
After the training
No later than 30 minutes after your workout , you should charge its Glykogenspreicher with carbohydrates (dextrose) again . a multi-component protein enters exactly into the bloodstream when the WHEY protein was depleted.