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Diet Chart For metabolism

Last Updated: Nov 08, 2019

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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

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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

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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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