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Last Updated: Nov 08, 2019
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Diet Chart For metabolism

About Diet Chart Food Items To Limit Do's And Dont's Food Items You Can Easily Consume

About

About

Staying fit and getting perfect figure is everyone’s dream now-a-days. But there are lots of people who fail to keep themselves fit and free from bad fat. To shed a few kilos or to change your lifestyle, you need to burn calories and for that you need to follow a specific diet.

One of the latest trends of diet which is being picked by people is metabolic diet. It focuses on speeding up your metabolism so that your body can burn fat instead of storing it. The metabolism diet promises to help you shed weight upto 9 kgs within 28 days.

The diet includes three full meals and two snacks which you can consume in the entire day. Eating the food provided in this diet will help you to speed up your metabolism and lose weight. Having a slow metabolism means that your body fails to burn the nutrients into energy and stores it as fat. Therefore, by consuming metabolism diet, your body breaks down the nutrients from food into energy.

You are allowed to eat plenty of fruits, vegetables, meats, whole grain and other nutritional items while following metabolism diet. However, you will be scheduled to eat certain foods on certain days, which may be challenging. This diet also omit some nutritional items which are healthy according to some nutrition specialist. These include whole wheat, milk products, eggs, vitamins and micronutrients.

People who follow this diet appreciate it because it helps them in losing their weight without leaving them hungry. There are some pros and cons too. Pros include that the diet includes lots of fruits, vegetables, lean meats and whole grain items. You also need to perform different types of exercises daily on a regular basis. Some of the cons are that metabolism diet is a little complicated to follow in comparison to other types of diet. You also have a limited choice of food to eat in a particular day.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Egg Soup (1 cup) + Sauteed Veggies (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Arhar Daal (1 cup) + 1/4th Fresh Lime + Raita (1/2 cup) + Salad (1 serve)
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Boiled Chickpeas n Paneer Salad (1 cup)
Monday
Breakfast (8:00-8:30AM)Sauteed Broccoli n Bell Peppers (1 cup) + Soy Milk (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Moong Dal/ Chicken Curry (1 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Sauteed Soy Bean n Veggies (1 cup)
Tuesday
Breakfast (8:00-8:30AM)Egg Poach (2) + Thai Mushroom Soup (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Masoor Dal (1 cup) + Raita (1/2 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Veg Salad (1 cup)
Wednesday
Breakfast (8:00-8:30AM)Baked Carrot n Beetroot with Potato (1 cup) + Soy Milk (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Rajma (1 cup) + 1/4th Fresh Lime + Raita (1/2 cup)
Evening (4:00-4:30PM)Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Shrimp n Veggies Salad (1 cup)
Thursday
Breakfast (8:00-8:30AM)Egg Poach (2) + Sauteed Veggeis (1 cup) + Lemon Juice (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + White Chana/ Fish Curry (1 cup) + 1/4th Fresh LIme + Salad (1 serve)
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Boiled Chickpeas n Paneer Salad (1 cup)
Friday
Breakfast (8:00-8:30AM)Baked Broccoli n Mushrooms (1 cup) + Soy Milk (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Chana Dal (1 cup) + Fried Fish (1pc) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Sauteed Soy Bean n Veggies (1 cup)
Saturday
Breakfast (8:00-8:30AM)Egg Soup (1 cup) + Sauteed Veggies (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Soy Bean Curry (1/2 cup) + 1/4th Fresh Lime + Salad (1 serve)
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chicken Salad (1 cup)

Food Items To Limit

  1. Fats like avocado, salmon, olives, nuts, seeds. All these, although they are healthy, should be avoided at this phase to allow your liver and bowel process light food and contribute to the overall body unwinding.
  2. High glycemic fruits and vegetables: bananas, dates, potatoes.
  3. Starch rich vegetables: pumpkin, sweet potatoes, beets, carrots, eggplant, zucchini, sprouts
  4. Fruits, all types, except citruses.
  5. Fats, just like in the first phase, are left aside for the last three days of the diet.

Do's And Dont's

Do's:

  1. Don't skip meals. You should have three main meals and two snacks throughout the day.
  2. Choose organic foods as much as possible
  3. Drink a lot of water throughout the day
  4. Exercise or at least walk as much as possible.
  5. Train yourself psychologically for the journey.

Don'ts:

  1. Ste unrealistic expectations
  2. Consume sugar replacements
  3. Over-blaming yourself in case of stepping out of the diet’s rules
  4. Consume coffee, alcohol, fruit juices

Food Items You Can Easily Consume

  1. Wheat based food: bread, crackers, wheat cereals
  2. Pears
  3. Mango
  4. Pineapple
  5. Cantaloupe
  6. Brown rice
  7. Lean beef
  8. Food items rich in Vitamin B and C
  9. Oranges
  10. Lentils
  11. Kiwi
  12. Turkey
  13. Oatmeal
  14. Brown rice pasta
  15. Spelt

Popular Questions & Answers

I am a 27 years old girl. These days I don't feel motivated to do anything and have lost interest in things I previously felt passionate about. What should I do?

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurvedic Doctor, Visakhapatnam
Hello madam, greetings from your ayurveda wellness coach. There are many triggering factors leading to psychological disturbances. The concern that you mentioned is about demotivation for your activities and loss of interest. If these are very pro...

Good afternoon sir/madam, I am suffering from hypothyroidism for previous seven years. Current tsh level is 2.78. I am taking thyrox 125 tablet on empty stomach. Weight is 95 kg. I am too much harassed with my current weight. Cholesterol, total is also high. It is 387. Liver is also diagnosed a little fatty. What should I do sir. Please suggest.

MRCP (UK), MRCGP int, MRCP ENDOCRINOLOGY, MBBS
Endocrinologist, Thrissur
I am sorry to hear about what you are going through. Most probably you might be having metabolic syndrome which is associated with a higher risk of heart disease and blood sugar issues. A good obesity management clinic can help you. There could be...

I am having red bumps on my arms and no where on my body. It's been 6 years I have this issue I was using moisturex cream but found no results. It's call keratosis pilaris. Please let me know how can I treat it at home with some creams and right food. Thanks in advance:)

D.D.V.L, F.A.C.S.I, M.B.B.S
Dermatologist, Delhi
-keratosis pilaris is common, harmless skin condition that causes dry, rough patches and tiny bumps, -often on the upper arms, thighs, cheeks or buttocks. The bumps usually don't hurt or itch. -keratosis pilaris is caused by the buildup of keratin...

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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Pharmacology
Reviewed By
Diploma In Diet & Nutrition
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