metabolic confusion meal plan

Metabolic Confusion Meal Plan For 7 Days

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Eating out too much does not focus on the nutrition in the dish, and at the wrong time, it will gradually affect the digestion and metabolism of the body. This should lead to the majority of the population at a young age often having problems with digestion, stomach, weight or even health. Let’s learn about metabolic confusion meal plan together and create a menu to overcome this situation and protect your health.

Over about metabolic confusion?

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Metabolism are all chemical processes that take place in your body. The faster your metabolism happens, the more calories your body needs. Metabolism is also the reason some people can eat a lot without fear of gaining weight, while others eat less, but fat is easy to accumulate.

A disordered metabolism will greatly affect the functioning of organs in the body, and these organs will not be able to perform their inherent functions well, adversely affecting your health.

How does a metabolic confusion diet work?

how metabolic confusion meal plan works

You can imagine the metabolic confusion diet to be similar to the intermittent diet because the common point of these two modes is that the days will cut and consume fewer calories. After that, it will return to the required calorie intake for the body, which is about 2,000 calories if you are female and 2,500 calories if you are male.

Although the metabolic confusion diet is similar to the Fast 800 diet or the 5:2 diets, there is a big difference in calorie intake.

Dietitian Claire says: “Metabolic confusion dramatically from the 5:2 as it allows furthermore calories, even on the low consumption days.”

The metabolic confusion diet requires an average of 1200 calories a day to be consumed. This number is about 500 calories, different from the 5:2 diet. In addition, there is no limit to the number of days that you will be on the metabolic confusion diet as well as when you will do a low-calorie intake in a day.

“The practice of metabolic confusion is prescriptive to a person’s lifestyle. Those participating can alternate days between low and high calorie intake or even alternate weeks. add, it doesn’t matter what order you conduct the practice, the results will stay the same,” adds Claire.

Does metabolic confusion actually help lose weight?

All nutritionists agree and agree that there is not enough evidence to prove that a metabolic confusion diet will positively affect your metabolism.

However, nutritionist Sophie believes that this regimen should not be abandoned. Because of the specificity of the metabolic confusion diet. From the method to the food used, it is easier to find and follow than other diets.

“When you feel like you’ve ‘failed’ your diet there can be a tendency to throw the baby out with the bathwater and completely give up on healthy eating habits,” Sophie tells us. “By allowing yourself to indulge in some higher calorie meals around a healthy diet, you may be more likely to stick with it long-term.”

Nutritionist Claire also agrees that this diet is easy to maintain as it doesn’t have any serious food restrictions. “It does not remove any food groups from a person’s diet and the overall calorie intake, even on a low-calorie day (1200), is not severe.”

In terms of weight loss, exercise or movement to burn calories in the body is highly recommended when you follow a metabolic confusion diet. It not only gives you health benefits but also helps you in losing weight quickly. In particular, on low-calorie days, it will help burn calories, causing you to have a total calorie deficit leading to rapid weight loss.

However, you must consult a expert for any weight-loss method before implementing it. The same goes for the metabolic confusion diet, of course. Dr Sophie advises that: “Consult your doctor or see a specialist if you want to find out your current metabolic rate so you can plan your diet accordingly”.

Downsides of metabolic confusion diet

  • Very restrictive: It focuses more on calories than nutritional quality and is quite difficult to track in the long run.
  • Lack of research: Currently, there are not too many studies that this regimen will be really safe if followed for a long time. So in the immediate future, it is only recommended to do it for a short time and then check and monitor by experts to consider whether to continue implementing it or not.
  • May not be sustainable: The metabolic confusion diet is not currently recommended for people with chronic diets or serious eating disorders. Many people have different calorie needs in their bodies, and for them, following a metabolic diet plan can be difficult. (If you think you are one of them, you can consult your doctor/dietitian to find out your ideal calorie intake)
  • It is still a diet: Because the metabolic confusion diet is still a weight loss regimen, you should consult your doctor or expert before starting this regimen for yourself.

7-day metabolic confusion meal plan

With a natural implementation of 5 days with a low-calorie diet and two days with a moderate calorie intake. Then you can simply follow the suggested menu and plan the same for you for those days of the week. However, you must pay attention to the total amount of calories you take in for a day. Take a look at the suggested menu together:


High-calorie day

Low-calorie day

High-calorie day

Low-calorie day

High-calorie day

Low-calorie day

High-calorie day


1 large egg omelet

1/4 cup low-fat shredded cheddar cheese 2 slices nitrate/nitrite free turkey bacon 

1 slice whole wheat bread, toasted 

1 medium-sized orange 

Single-serve reduced-fat plain Greek yogurt 


15 almonds 

1 tsp honey 

2 eggs scrambled with 1/2 cup asparagus 

1/2 cup blackberries 

1 piece of whole wheat bread 

1 tbsp strawberry jam 

Spinach avocado and apple

1 cup orange juice 

Poached egg on a whole-wheat English muffin with nitrate/nitrite free 1 slice Canadian bacon 

1/2 cup sautéed potatoes (1 tbsp olive oil) with 1/4 cup mushrooms and dash of salt and 1 tsp garlic powder 

Cinnamon oatmeal 

2 large sliced strawberries 

2-egg omelet with 1-oz cheddar cheese, 1/4 cup chopped red peppers, and 2 nitrate/nitrite free turkey sausage links

1 wedge honeydew melon 

1 slice whole-wheat toast with 1 tbsp raspberry preserves 


1.5 large rectangular graham crackers, 3 squares 

1 tbsp peanut butter

10 baby carrots 

2 tbsp hummus 

5 pita chips 

Pear slices with 1 tsp cinnamon

1 honey graham cracker 


25 raspberries 

1/2 wheat bagel with 1 tsp almond butter 

1/2 cup roasted pumpkin seeds

1/2 cup lowfat milk 

1 cup cinnamon shredded wheat 


2 slices whole-wheat bread 

2 slices turkey-breast meat 

1 slice low-fat American cheese 


2 slices tomato 

1 medium banana 

4 squares dark chocolate, 70-85% cocoa 

1 cup baby carrots 

English muffin 

1/4 cup pizza sauce 

2 rings green peppers 

1 oz part-skim mozzarella cheese 

1/2 cup steamed spinach 

1/2 cup chopped chicken breast 

1/4 cup part-skim ricotta cheese 

1 tbsp rosemary 

1 tbsp pizza sauce 

About 2 oz frozen pizza dough 

Deli roast beef pepper and provolone lettuce wrap

Whole-wheat wrap 

1 tbsp hummus 

1/2 cup shredded carrots 

4 olives 

1/4 cup sprouts 

2 oz deli chicken breast 

1/2 cup shredded romaine lettuce 

1/4 cup avocado 

8 cherries 

1 clementine 

1 cup spinach 

14 walnut halves 

1 oz feta cheese 

1/3 cup sweetened dried cranberries 

1 tbsp light balsamic vinaigrette

1/2 cup broccoli 

1 cup whole-wheat spaghetti 

1/2 cup marinara sauce 

1/2 cup zucchini 

3 oz sliced grilled chicken breast 


1 medium apple 

15 almonds 

Small banana 

1 tbsp peanut butter 

11 pieces dried apricots 

1 oz cashews 

1/2 cup lowfat vanilla yogurt with 1 tsp honey 

1 medium nectarine

1/2 cup edamame 

1 part-skim mozzarella cheese stick 

10 whole-wheat crackers 

1 tbsp peanut butter 

50 pistachios


1 cup cooked whole-wheat spaghetti 

4 oz cooked chicken breast 

1/2 cup steamed broccoli 

1/2 cup chopped zucchini 

1 cup tomato sauce 

3 oz salmon 

1/2 cup broccoli 

1/4 cup (uncooked) brown rice 

1 tbsp teriyaki sauce 

3 oz lean beef 

1/2 cup potatoes with 1 tsp dill, pinch of salt, and 1 tbsp parmesan cheese 

1 cup lima beans 

1 oz whole wheat roll

3 oz shrimp 

1/2 cup peas 

1/4 cup couscous (uncooked, is more when cooked) 

1 tbsp hoisin sauce 

1/4 cup red peppers 

3 oz baked trout with lemon and 1/4 cup bread crumbs

1/2 cup roasted tomatoes 

1/4 cup brown rice with 1/2 cup steamed kale and 1/4 cup chickpeas

1/2 grilled chicken breast 

1 cup steamed cauliflower 

1 cup sweet potato 

Black bean veggie burger 

Whole-wheat bun 

Tomato slice

Romaine leaf 

Onion ring

1/3 cup (uncooked) quinoa with 1/4 cup sundried tomatoes and 6 artichoke hearts \


1 cup low-fat frozen yogurt 

10 raspberries

1 slice cinnamon-raisin bread 

1 tbsp Nutella 

1/2 cup mango sherbet 

1 tbsp shredded coconut 

Instant hot chocolate, prepared with water: 

16 animal crackers 

Total Calories








Just like this, prepare your own diet. You need to be aware of the calories a food provides to make your own eating plan.

The metabolic confusion meal plan is one of the most versatile diets anyone can follow. Many fans of this diet claim that this diet actually helped them lose weight. The metabolic confusion diet is relatively easy to follow. If you can plan your meals sensibly, stick to them, and stick to calorie restrictions, you’ll eventually reach your goals.

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