Simple Tips To Keep In Mind When Confusing Your Metabolism
- Remember to drink plenty of water.
- Let the Freezer become your best friend. Store left-overs marked in containers according to phase.
- Always Avoid sugars and starchy foods like white bread/pasta.
- Drink no alcohol.
- Plan out meals for the week if you can. Do shopping on Weekend.
- Dont get too attached to counting calories. Use common sense.
The Endomorph Training Plan
Now that you know how important diet is for you, its time to discuss the second piece of the puzzle training.
As an endo, your body does not want to be lean and muscular. It wants to stay comfortable and be round and soft. Getting it to do what you want will require dedication, consistency, and a shit ton of hard work.
But if you do it, you can virtually reset your body type to be geared more towards a different one.
Rule #1 for any endomorph is to move more. Inactivity is your nemesis and living a sedentary life is the devil. Strength training is your savior and without it, you may live the rest of your life looking like one of the Teletubbies.
Your goal should be to reduce body fat, not weight. And the absolute best way to shed fat is to build lean muscle. This is done through progressive strength training.
Our 90-Day Transformation Program, The Fit Dad Blueprint, includes 4 separate strength training programs so you can get started immediately if youre a newbie to fitness or if youve been training for years.
Metabolic Confusion Diet Review
- by Cassie Jones
Disclosure: We may earn commissions from products mentioned in this post via affiliate links. The content of this site is informational only & is no substitute for medical advice, diagnosis or treatment. Always seek the advice of a professional before taking action based upon any of the information on this website.
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Dr Oz: Metabolism Confusion Diet Plan
Changing what you are eating every two or three days can shock and transform the metabolism, according to her plan. Pomeroy said that you can nurture the body mechanisms that work with your metabolism. Cutting your calories may seem like a smart way to lose weight. But this plan has a different approach to burning fat. Heres how you can start to change your metabolism in just one week.
Metabolic Confusion: Everything You Need To Know
When it comes to losing weight, working out is only half the battle. Its often not enough to just exercise regularly people looking to lose weight also need to be mindful about what they eat.
Theres not a singular diet plan that works best for everybody, or every body. That fact doesnt slow the influx of diet trends every year, each one promising to be more innovative than the last. Currently, one of the most popular diets is one that involvesmetabolic confusion.
What exactly is a metabolic confusion diet? Does metabolic confusion work? And most importantly, is following a metabolic confusion diet safe?
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Does The Metabolic Confusion Diet Work
Your metabolism can certainly adapt to changes in your diet. Sensing a reduction in food intake, your body turns down the rate of heat production in order to conserve energy.
However, the idea that you can confuse your metabolism is complete nonsense.
In fact, research comparing continuous calorie restriction with diets that involve alternating between higher and lower calorie intakes show little difference in weight loss between the two.
In one study, a group of overweight or obese young women was assigned to either a standard or an intermittent fasting diet .
Twice a week, the fasting group reduced calories to just 25% of their daily calorie needs. On the other five days, they increased their calorie intake to the level required to maintain their weight.
Continuous dieters, on the other hand, followed a more restrictive diet that involved cutting calories by the same amount each day.
If switching between high and low calorie intakes somehow led to metabolic confusion and a faster metabolism, youd expect to see a faster rate of fat loss in the calorie cycling group.
But that isnt what happened.
After six months, there was no significant difference in the amount of fat lost between the two groups.
In a follow-up trial, researchers at the University of Illinois at Chicago compared a continuous diet with one that involved cycling between high and low calorie days .
Insulin Levels And Glycogen Storage
Insulin from meals can prevent you from burning fat for fuel thats one reason that fasted cardio is so effective for speeding up fat loss.
But remember how the calorie shifting study showed more fat loss with calorie cycling, implying the calorie shifting group preserved more lean muscle mass?
Because insulin is an anti-catabolic hormone that helps prevent muscle breakdown, temporarily raising your insulin levels with extra calories and carbs may help preserve muscle mass as you shed fat.
In other words, although insulin temporarily halts fat-burning, occasionally spiking insulin during fat loss may decrease the amount of muscle you lose, leading to better overall results.
And if you lift weights during fat loss , calorie- and carb-cycling could also enhance your exercise performance by increasing the levels of glycogen in your muscles.
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The Benefits Of Calorie Cycling
Thats not to say there are no potential advantages to calorie cycling.
If the metabolic confusion diet works in a similar way to intermittent fasting, it may have other benefits beyond just weight loss.
Intermittent fasting-type diets can improve your ability to manage fuels in the body known as metabolic flexibility, says Dr Adam Collins, a nutrition expert at the University of Surrey.
Metabolic flexibility means youre better at burning and storing carbohydrates when you need to, and equally better at managing the storage and release of fat from fat stores. This improves insulin sensitivity, which reduces overall risk from disease, such as cardiovascular disease and diabetes. All of this is independent of weight or weight loss.
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However, when it comes to weight loss, any benefits of calorie cycling has a lot more to do with an increase in dietary compliance than it does changes in your metabolic rate or leptin levels.
For example, there was a trial published back in 2014, which compared regular calorie restriction with a calorie shifting diet .
Instead, it likely had more to do with improved dietary compliance than any metabolic magic.
Feast And Famine Theory
Some research suggests that for humans, eating the same exact number of calories every day is unnatural.
According to evolutionary biology, our ancestors most likely experienced conditions of food abundance or periods of scarcity that may have led to a sort of natural calorie cycling.
In nature, can you imagine an ancient hunter-gatherer eating precisely the same amount of calories every day for months at a time? Probably not.
Additionally, regularly alternating between a caloric surplus and calorie deficit may be beneficial for your health.
In summary, consuming a calorie deficit some days using practices like fasting or calorie restriction, and a calorie surplus other days, could be ideal in an evolutionary sense.
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What Is Metabolic Confusion Everything You Need To Know
Metabolic confusion, commonly known ascalorie shifting, is the practice of alternating your calorie intake between higher and lower amounts to confuse your metabolism.
The goal is to trick the body into keeping the metabolism raised while avoiding an increase in appetite. A persons resting metabolic rate is the amount of calories their body burns at rest. By varying the amount of calories your body needs to process and essentially keeping the metabolism on its toes, a persons RMR rises, thus helping to burn more calories and promote fat loss.
As noted in a 2014 study titled Calorie Shifting Diet Versus Calorie Restriction Diet: A Comparative Clinical Trial Study published in the International Journal of Preventive Medicine, calorie intake in irregular amounts is shown to affect a persons RMR, as well as body weight.
Does It Work For Weight Loss
The metabolic confusion diet, also commonly called calorie shifting, encourages daily exercise and eating below your daily calorie needs. Therefore, youll likely be in a calorie deficit that will lead to weight loss over time.
Proponents of the diet claim that alternating between high and low calorie days will confuse your metabolism and make it work harder since it will have to adapt to changes in calorie intake.
While you cant really trick your metabolism, you may help prevent your metabolism from slowing.
Long-term calorie restriction, which is common in many weight loss diets, has been shown to decrease your resting metabolic rate through a process called adaptive thermogenesis. This makes your body less effective at burning calories (
One study from 2014 supports this idea. The study compared traditional calorie restriction with calorie shifting over 42 days. One group of people consumed 1,200 calories per day, while the other restricted their calorie intake for 11 days and then had 3 days of unrestricted intake .
Participants in the calorie restriction group experienced a significant decrease in their RMR by the end of the study, while those on the calorie shifting diet maintained their prediet RMR .
On the other hand, a 1year high quality study in 100 participants found no significant differences in weight loss between people who followed a calorie shifting diet and those who did traditional calorie restriction .
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How Should An Endomorph Exercise
Endomorphs usually have a difficult time losing fat with diet alone.
So along with the endomorph diet plan, a regular combination of cardio and weight training is essential to boost your metabolism and keep the extra body fat at bay.
Muscle building can come easily for this body type, but endomorphs have to work harder to stay lean.
Nutritional Protocol: Carb Cycling
When putting together a meal plan, the two most important things to keep in mind are adherence and sustainability. When it comes to getting results, consistency is key, and you must stay committed to the process. For this reason, I am a huge advocate of carb cycling.
Carb cycling is a method of manipulating caloric intake by restricting carbohydrates on some days and reintroducing them on others. One of the biggest issues with other forms of intensive dieting is that the majority of people are unable to sustain their plans long-term. With carb cycling, you will always have a light at the end of the tunnel because you know your next carb reload is right around the corner.
By cycling your carbohydrates, your body can achieve a caloric deficit, which leads to body fat loss. Unlike with other forms of intensive dieting, in which weight drops and then immediately yo-yos back up once the diet is over, this method accounts for the hormonal stress that comes with caloric restriction by allowing for a steadier and more consistent weight loss that doesnt wreak havoc on your endocrine system and wont create a yo-yo effect with your body weight.
Typical day with a carb restriction with Metabolic Meals:
Typical day with a carb reload with Metabolic Meals:
Chef-crafted meals optimized for a carb cycling plan.
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Endomorph Diet Plan Pdf
I have everything you need for the Endomorph diet plan in this post. However, its a long read. If youd like something more convenient you can purchase theEndomorph diet plan PDF for just $5. It has the full article minus the distracting ads, this way you can have your own personal copy to refer to whenever youd like.
Intermittent Fasting For Endomorph
Intermittent fasting is an eating approach that alternates between periods of fasting and eating. One of the major benefits being that it allows you to cut calories effortlessly for weight loss. For endomorphs, adapting the intermittent fasting approach can help cut calories effortlessly. With intermittent fasting, youre forced to go without food for a prolonged period of time without food hence the reduced caloric intake. Incorporating intermittent fasting can help endomorphs burn stored fats much more easily. To get started with intermittent fasting, you first have to choose your intermittent fasting schedule.
You can choose either to start with
- 5:2 fasting diet
- Warrior diet
The best intermittent fasting schedule being one you can easily incorporate into your lifestyle. Because intermittent fasting only dictates when to eat and not what to eat. You want to still base your diet on the endomorph diet plan for the best results. That means your meals should have an even distribution of all macros even after fasting.
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What Is The Best Endomorph Diet Plan
Endomorphs have to watch what they eat more than the other body types.
Generally, a paleo-like diet, where each meal is built around protein, vegetables, and healthy fat is the best way for endomorphs to eat.
Because endomorphs can be carbohydrate and insulin sensitive, the best plan for this body type also focuses on lowering their intake of simple carbohydrates while upping their protein and healthy fat intake.
What are the best macros for an endomorph?
Try to stick to a 30% Carbohydrate 35 % Protein and 35% Fat balance with foods from the following categories:
What Foods Should Endomorph Avoid
Because the endomorph body type has a slow metabolism, excess carbohydrates tend to end up being stored as fat rather than used for energy. You want to avoid simple carbohydrates as much as you can and focus on complex carbohydrates. Avoid foods such as
1. White bread, pasta, white rice
2. Baked treats such as cakes and cookies
3. High sugar chocolates, candies, and sweets
4. Sugar filled beverages such as sodas, energy drinks, and sports drinks
5. Fried foods
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Eliminate Refined Carbs And Sugary Drinks
While carb cycling does permit you to eat carbohydrates to lose weight, not all carbohydrates are suitable for it. Refined carbohydrates and every food item that contains it such as sodas, pasta, cookies, etc. are strictly prohibited as they cause sugar spikes in the blood and make weight loss extremely difficult. So, these foods must be avoided at all costs.
Are These Diets Safe
Metabolic diets promise quick weight loss, but studies are lacking. Healthcare experts suggest rapid weight loss be unsustainable and individuals may regain weight over time. People with diabetes should take special care when following diet plans. Monitor your sugar levels and calorie intake regularly. Every individual is different, so not all diets are right for everyone. Talk to your doctor before starting a metabolic diet and discuss underlying health conditions or allergies if any.
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What Is The Endomorph Diet
In the 1940s, researcher and psychologist William Herbert Sheldon defined three body types that could be assigned to an individual. The last body type, endomorph, was defined as a body that was shorter in stature with larger bone structure. Sheldon defined endomorphs as round and soft. The endomorph structure was commonly associated with a slower metabolism and a propensity to hold onto fat over muscle. Sheldon explained that this made the endomorph more likely to struggle with weight loss. His work was initially embraced but was later deemed controversial.
Ways To Use An Endomorph Diet To Accelerate Weight Loss
As shown above, the diets that are recommended for endomorphs help them lose weight and fat in one way or another. Either by providing food low in carbohydrates, or restricting the amount to fewer calories. Apart from that, by introducing these three strategies, you are likely to lose weight even quicker.
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Tips For Confusing Metabolism While Calorie Cycling
Have high-calorie days on weekends
- Its recommended you calorie cycle if you are nutritionally advanced, and have already utilized basic methods.
- Use High-calorie days on days you workout
- Try and keep protein target the same on low and high-calorie days
- Dont be too particularly if you go over or under your calorie target.
- If you dont like tracking calories use a fitness app like my fitness pal or other great apps , alternatively if youre not into tech just use rough portion sizes.
- At every feeding try to have vegetables. Veggies contain fiber which is great for regulating blood sugar and weight loss and reduces appetite.
Metabolic Confusion Diet Meal Plan
As its not extremely restrictive, you can be fairly flexible about what you eat on the metabolic confusion diet.
A typical plan for two weeks will be 11 days of low-calorie intake, followed by 3 days of high-calorie intake. The point of doing this is to force your body into a weight-loss plateau by resetting your metabolism through cycling your calories and macronutrients.
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Metabolism Confusion Diet Works Best For Endomorphs
Metabolic confusion is a trick to lose weight. People try to shed extra pounds by limiting calorie intake and increasing calorie expenditure.
Metabolic confusion diet also called calorie confusion, calorie cycling, and calorie shifting diet is a specialized diet that alternates your calorie intake from day one to the next or on a weekly basis.
The fundamental behind working of metabolic confusion meal plan the changing the intake of calories from one day to another to turbo-charge your metabolism, increasing youre resting metabolic rate .