When it comes to weight loss, a lot of factors come into play. One of the most overlooked factors is metabolism. Metabolism is the process wherein your body breaks down food for energy. If you are trying to lose weight, you will need a faster metabolism. A common problem is that most people do not know of this. As a result, they end up struggling for months, perhaps even years to shed pounds. This happens while all you need to do is rev up your metabolism using a metabolic diet plan 13 days.
It is without a doubt that there are numerous diet plans, each one focused on meeting various goals. When it comes to weight loss, the list of diet plans is endless. Most people tend to settle for fad diets that tend to promise quick weight loss results. This means that they ignore other long-term effective diet plans such as the metabolic diet plan. The metabolic diet plan assures you steady and long-term results compared to these fad diets. That being said, it would be smart to prioritize these meal plans over the fad diets.
Are you thinking of trying the metabolic diet plan for 13 days in a row? If so, then this piece of advice is all you need. Here you can get the scoop on what this meal plan entails, the recommended foods, and some meal plan ideas.
Metabolic Diet Plan 13 Days: What Is A Metabolic Diet?
The metabolic diet comes from the concept of metabolism. As mentioned above, metabolism is the process in which the food we eat is broken down for various purposes, including energy production. This is to mean that a metabolic diet is a blend of foods that help in boosting your metabolism.
Do not get it twisted around. This meal plan does not contain any foods that are out of the ordinary. Instead, it is created using the everyday foods you can easily find at the store. The only difference here is that you might didn’t know these foods can boost your metabolism.
If you are considering starting this meal plan, the first thing you ought to do is sit down with your doctor or a dietitian. Without their go-ahead, you cannot start this diet plan. It is because taking matters into our hands, especially those dealing with dietary changes can prove fatal to our health.
After getting the okay of your physician, the next on your list should be a visit to your dietitian or nutritionist’s office. Their help is imperative, especially when it comes to designing a metabolic diet plan within your daily calorie range.
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Metabolic Diet Plan 13 Days: What Foods Are Acceptable In The Metabolic Diet Plan?
The metabolism diet focuses on foods that could boost your metabolic rate and help you shed excess weight (2). In addition to containing the best metabolism-boosting foods, a good metabolic diet plan will also contain recommendations on the adoption of other practices to increase your metabolic function.
For example, practices such as exercising, hydrating, and getting enough sleep. This is the only way you will get to shed a tremendous amount of weight quickly and safely. Here are some of the best metabolism-boosting foods that rarely lack from a metabolic meal plan (2):
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Eggs
Whether they are scrambled or boiled, these foods are an ideal choice if you want to speed up your metabolism. The good thing is that you can have them at any moment of the day. It all comes down to how they are prepared. Use a limited amount of fat to cook your eggs to keep your meal as healthy as possible.
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Chili Peppers
Spicy products like the chili peppers contain natural chemicals that kick your metabolism into a higher gear (8). However, they only work if you consume spicy foods regularly. You can include these peppers in your stews, soups, or pasta dishes.
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Lentils
Lentils tend to decrease the effects of metabolic syndrome (2). By doing so, they correct and speed up your metabolism. They are also great sources of protein and fiber.
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Green Tea
Various studies suggest that green tea can also increase fat metabolism whether you are sleeping or exercising (2). As such, most people have started drinking green tea before bed to help rev their metabolism during rest.
Read More: Is Matcha Or Green Tea Better For Weight Loss? Breaking Down The Differences
You are most likely also going to see coffee in most breakfast options of metabolic diet plans.
Broccoli is one of the healthiest cruciferous vegetables. As such, you will find it in most healthy diet plans. It is used to speed up metabolism as it contains a substance called glucoraphanin. Glucoraphanin retunes your metabolism, lowers your blood fat levels and reduces your risk of age-related health conditions (2).
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Brazil Nuts
Brazil nuts contain selenium, a mineral that also helps in boosting your metabolism. You will find these nuts being recommended as snack options in several metabolic diet plans.
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Dark Leafy Vegetables
This category consists of kale, spinach, and other leafy greens. They are rich in iron, which is an essential mineral for growth, metabolism, and development (2).
Metabolic Diet Plan 13 Days: The Link Between A Metabolic Diet And Weight Loss
You might have probably heard people blaming their delayed weight loss results on a slow metabolism. Did you ever stop to think about what that entails? Perhaps you thought these were other excuses formulated by your friend to skip a workout session?
Well, if you thought this was just another excuse, then sorry to disappoint you. Metabolism can hinder your weight loss, especially if you tend to have a slow one. According to Mayo Clinic, your metabolism is linked to your weight (7).
During the metabolic process, calories in your foods and drinks are broken down to release energy for various body functions (7). As we all know, to lose weight, you will have to burn more calories than you are consuming (6).
If your goal is to lose 1 pound (0.5 kg) in one week, you will have to cut or burn 500 to 1, 000 calories daily (5). It is no easy task, especially if you are already struggling with a slow metabolism and are unaware of it.
The metabolic process does not stop after the food in your system diminishes. Instead, it continues even when you are sound asleep. This is because you are using energy for functions such as respiration, growth and repair of cells and blood circulation (7).
If you have a slow metabolism, it means that your body will slowly break down nutrients into energy. As such, you tend to retain more calories. Although rare, a clinically diagnosed slow metabolism may also result in weight gain. This is mainly if you have Cushing’s syndrome or hypothyroidism (7).
Metabolic Diet Plan 13 Days: How Much Weight Can You Lose By Following The Metabolic Diet?
You need to realize that there is no magic bullet or shortcut in weight loss. So, avoid falling into the trap of the sweet promises of fad diets. With this in mind, you will also discover that weight loss is a long-term and steady process that requires a change in your lifestyle habits.
So, avoid expecting unrealistic weight loss results. For example, believing that this diet plan can help you shed two pounds in a day. It is not only unrealistic but also quite dangerous for your health.
According to Medical News Today, safe weight loss targets to lose 1 or 2 pounds weekly for the next 6 months (3). Now, note that the site has not said you will lose these pounds by only focusing on a healthy weight loss diet plan.
No, it does not do that. Instead, it gives an overview of the expected weight loss if you combine various lifestyle and dietary practices. The thing is, having a balanced and nutritious diet is part of what you are supposed to do to burn energy.
So, avoid being overly relying on your metabolic diet plan to shed pounds. You also need to embrace other practices that promote weight loss such as exercise. A combination of such changes will have you losing weight safely and quickly.
Similarly, there is no standard weight that you can lose when you start the metabolic meal plan. We all tend to lose weight at different rates due to factors such as our genes, body size, age, and so forth.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. Start using our app to stay on track and hold yourself accountable!
Metabolic Diet Plan 13 Days Sample
Whether you are starting a 13 or 14-day diet plan, the fact still remains that you will need a detailed meal plan. It must contain meals in all food groups so that you meet your nutritional needs. It is because of this that you are urged to seek professional help when it comes to creating such strict diet plans. Here are some free meal plan ideas that can give you an idea on how to craft your 13-day metabolic diet plan:
Day 1
The first meal plan idea is obtained from the Medical News Today website. It contains various metabolism-boosting foods and it also happens to be a low-calorie meal plan. It is as follows (10):
Breakfast
- One cup of regular coffee
- Half a cup of shredded wheat with a cup of 1% milk
- One medium slice of whole-wheat bread with two teaspoons of regular jelly
- A three-quarter cup of orange juice
Lunch
- One medium apple
- A roast beef sandwich made with two medium slices of whole-wheat bread, two ounces of unseasoned roast beef, three slices of tomato, one lettuce leaf and one teaspoon of low-calorie mayonnaise
- One cup of water
Dinner
- Two ounces of salmon cooked in one and a half teaspoons of vegetable oil
- Half a cup of green beans
- One small white dinner roll
- Three-quarter of a medium baked potato topped with one teaspoon of margarine
- One cup of unsweetened iced tea
- Two cups of water
Snack
- Two and a half cups of popcorn prepared with a three-quarter teaspoon of margarine
Day 2
The second diet plan is also from the Medical News Today website. Besides containing various metabolic food ideas, it is also a great weight loss meal plan. Check it out (9):
Breakfast
- Scrambled egg served with spinach and tomato
Lunch
- A tuna salad with lettuce, tomato, and cucumber
Dinner
- Roasted Mediterranean vegetables, puy lentils, and tahini dressing
Snack
- Boiled egg with pita slices
Day 3
On this day, you will notice various metabolism-boosting foods discussed earlier like eggs and dark leafy veggies. These foods have been blended with other ideal weight loss foods. Check it out:
Breakfast
- Breakfast muffin with eggs and vegetables
Lunch
- Vegetable soup with two oatcakes
Dinner
- Baked sweet potato, chicken breast, and leafy green vegetables
Snack
- Carrot sticks and hummus
Read More: Are Carrots Keto? Vegetables That Will Knock You Out Of Ketosis
Day 4
The following meal plan does more than just speed up your metabolism. It also contains low-fat meals, making an ideal weight loss diet plan. It is obtained from the Medical News Today website and is as shown below (1):
Breakfast
- Oatmeal with honey, raisins, and frozen blueberries served with a cup of orange juice
Lunch
- A tuna and cucumber wrap, boiled egg, and a quarter cup of low-fat vanilla yoghurt
Dinner
- Spaghetti with homemade tomato sauce, dark leafy vegetables, and lean meatballs (you can substitute this with a vegetarian alternative)
Snack
- Whole-grain crackers or carrot sticks with hummus
Day 5
Like with the second meal plan, this too is also obtained from the Medical News Today website. It is an excellent option for anyone who is looking to retune their metabolism and lose weight (9). Remember to speak to your dietitian to determine the correct servings of these meals. Here is the diet plan:
Breakfast
- Mashed avocado and a fried egg on a slice of rye toast
Lunch
- Broccoli quinoa and toasted almonds
Dinner
- Sesame salmon, purple sprouting broccoli, and sweet potato mash
Snack
- Tangerine and Brazil nuts
Day 6
This metabolic meal plan is also a great weight loss meal plan option. Remember to enquire about the recommended servings if you want to use this meal plan to shed pounds. It is as follows:
Breakfast
- Buckwheat pancakes with raspberries and Greek yoghurt
Lunch
- Crispy tofu bowl
Dinner
- Lentil Bolognese with zucchini noodles
Snack
- Whole grain rice cake with nut butter
Sustaining The Metabolic Diet
Some people often start various meal plans but end up not sticking to them to the end. It happens and for several reasons. For one, it could be that you adopted a diet plan without doing your research on it.
Two, you could realize down the line that the meal plan cannot help you reach your goals. It is the case, especially with fad diets. If you want to stick to your 13-day metabolic diet plan, then here are some tips for you:
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Eat Nutritious Meals
We have determined that various foods like lentils, coffee, and green tea can help in speeding up your metabolism. However, they only slightly boost your metabolism. It could result in little to no difference in your weight (4).
So, you are not supposed to only consider consuming these foods only. You also have to incorporate various nutritious foods in your meal plan. Eating healthy and nutritious foods will help increase your satiety, helping you stick to your calorie limit.
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Eat Small Meals
When you are hungry, you are tempted to eat a lot of food. In this very instance, the last thing you will be thinking about is your calorie intake. Later on, you will come to the realization and then start blaming yourself for surpassing your daily calorie intake.
The best thing you can do is spread your meals throughout the day. This practice will help you eat small meals that prevent you from overeating (4).
The Bottom Line
If you want to rev up your metabolism, do not go looking for supplements. Instead, speak to your physician or dietitian about a metabolic meal plan. They may recommend a metabolic diet plan 13 days in a row to help you reach the results you are looking for.
In this diet plan, you will consume metabolism-boosting foods as well as other nutritious foods. Remember that this diet cannot work alone when it comes to weight loss. You also have to move your body on a regular basis, drink plenty of water and get enough rest.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- A guide to low fat foods (2019, medicalnewstoday.com)
- Best 10 foods to boost metabolism (2019, medicalnewstoday.com)
- Can a person lose 20 pounds quickly and safely? (2021, medicalnewstoday.com)
- Can you boost metabolism? (2020, medlineplus.gov)
- Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
- How to safely and effectively create a calorie deficit for weight loss (2020, medicalnewstoday.com)
- Metabolism and weight loss: How you burn calories (2020, mayoclinic.org)
- Slideshow: 10 Ways to Boost Your Metabolism (2019, webmd.com)
- Weight loss meal plans (2020, medicalnewstoday.com)
- What to know about low calorie meal plans (2020, medicalnewstoday.com)
