June 24

Metabolic Confusion Diet: Everything You Need To Know



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There are countless diet plans available, and one of the newer concepts is 'Metabolic Confusion'. But what is it? Does it actually work?

Those of us who battle with losing weight have likely tried several diets over the years and, when one particular diet works for a friend, but not for you, it is beyond frustrating. The reason -- each one of us is different, not only in the way we look, but the chemical makeup of our bodies, and metabolic rates, as well.

Metabolism plays a major role in weight loss and when you implement the Metabolic Confusion Diet, you can regain control of your body weight, enjoy having more energy and overall wellbeing. Following, we explain everything you need to know about metabolic confusion, and you’ll discover how easy it is to make it your new lifestyle diet choice.

What is Metabolism?

Metabolism is the body’s ability to breakdown the calories and nutrients from the food and drink consumed and convert it to energy. The overall process consists of several biochemical processes that are essential to life.

Everyone’s metabolic rate fluctuates throughout life and the primary factors that affect one’s metabolism include gender, age, genetic makeup, muscle mass, and current body weight. Certain medications can also impact metabolism.

In general, the faster the metabolism, the fewer issues with body weight. That’s why some people can eat whatever they want and never gain an ounce. However, that “luck” usually runs out with age.

Fortunately, with a little effort and commitment, you can change your metabolism speed by altering what and when you eat and exercising every day. Such changes create metabolic confusion and give it a kick start, hence the term Metabolic Confusion Diet.

The Metabolic Confusion Diet

Most likely you’ve heard of intermittent fasting, whereas you reduce the caloric intake and only eat within a certain timeframe. Many people have had success with intermittent fasting, but over time, the body becomes acclimated with the new eating schedule, causing the metabolism to eventually slow down.

Using metabolic confusion to create a diet is based on calorie restriction, but instead of following a restrictive time-based plan (i.e. only eating between the hours of 10am-6pm every day), this diet encourages you to alter the times that you eat, as well as the amount of calories you consume. Not only does this confuse your metabolic rate, making it work harder, it also promotes fat burning, the key to losing weight.

By varying your caloric intake from 1200 to 2000 calories, the metabolic rate is reset and the body starts to burn more calories during exercise and rest periods. Unlike other calorie restrictive diets, the metabolic confusion diet is less limiting in the foods you can eat. However, you will experience better results, fewer cravings or hunger pangs, and more energy when you forego foods that are highly refined or processed.

How Does The Metabolic Confusion Diet Work?

The Metabolic Confusion Diet works well because the constant variations in caloric intake and eating schedule prevents your body from adapting. The leniency and customization options of this diet plan also alleviate the risk of failure usually caused by food choice limitations and boredom.  

Interestingly, the terms metabolic adaptation and metabolic confusion are frequently used interchangeably, but they are actually quite different. If you’ve ever been on a diet plan where you successfully lost weight, only to hit a weight-loss plateau that was the result of your body’s metabolism getting comfortable with the changed caloric intake and adapting to it accordingly. And, even more frustrating in this scenario is regardless of keeping the calorie count low and exercising regularly, there is no additional weight loss.

On the other hand, by continually altering the amount of calories consumed day to day or throughout any given week, as with the metabolic confusion diet, the metabolic rate remains perpetually confused and has to work harder to convert calories to energy.

A major advantage of this diet is that it can be customized to suit your individual needs. A few calorie cycling examples include the following:

  • Daily Cycle: Alter between a high-calorie and low-calorie diet every other day.
  • Weekend Cycle: Enjoy high-calorie days on the weekends, which is great for socializing events, with Monday-Friday being the low-calorie food days.
  • 2-Week Cycle: This cycle consists of eating no more than 1200-calories for 11 consecutive days, followed by 3 high-calorie days.

The flexibility of the Metabolic Confusion Diet makes it an ideal lifestyle eating choice rather than a diet.

Additionally, the basis of the metabolic confusion diet is to consume fewer calories than what you burn, therefore by incorporating exercise into your daily regimen, you’ll experience even better results. Naturally, on the lower calorie days, it’s a good idea to do lower intensity exercises, such as walking or yoga, so you don’t experience fatigue. Then, on those 2000-calorie days, you can ramp up the exercise with aerobics or a HIIT workout routine.

How Much Weight Can You Lose Using Metabolic Confusion?

The amount of weight loss will vary greatly from person to person, based on several factors, such as types of food consumed, amount of calories, frequency and intensity of exercise, current weight, age, metabolic rate, and so on. However, individuals have experienced a weight loss of 50 pounds in 2 months. Bottom line, in order to lose weight, it is necessary to burn more calories than you consume.

Benefits Of Metabolic Confusion

Besides weight loss being one of the most obvious benefits of the metabolic confusion diet, there are other benefits too! 

#1 Sets You Up for Long-Term Success

Even when a weight loss goal is achieved on traditional diet plans, the effects are generally short-lived, if individuals revert back to old eating and activity habits. In fact, most individuals end up weighing more than they did before the weight loss. For this reason, finding something that suits your everyday routine is crucial. Because there are no restrictions on the types of food eaten or when you can eat, it’s easy to make the Metabolic Confusion Diet a part of your daily life.

#2 Easy to Follow

Based on a 4-week study conducted by the International Journal of Preventive Medicine, many participants not only experienced weight loss, but also found the metabolic confusion diet, or calorie cycling diet much easier to follow.

#3 Increases Metabolism

There has been much success with the Metabolism Confusion Diet, and is considered one of the least restrictive diet plans, enabling people to decide what and when they eat, which is ideal for avoiding monotony and frustration. Think of this diet plan as a way of keeping your metabolism on its toes, thus turning your body into a fat-burning machine.

Perhaps you’ve tried other diets such as Atkins or Dr Now's Diet, which restrict carb consumption and focus on eating lots of protein. While countless individuals have lost weight on these plans, other people experience fatigue hit a weight loss plateau after one or two weeks. Why? According to researchers at the Yale School of Medicine, most Americans consume a high carb diet, which causes the body’s energy powerhouse, aka the mitochondria to work less efficiently. The mitochondria plays a major role in metabolism, which is essential to life. Thus, it will convert whatever is available into fuel (energy for the body).

When individuals consume a high-carb, high-sugar diet, the mitochondria becomes accustomed to using these sources for energy. However, this type of fuel is burned quickly, which causes those brief energy highs and lows, followed by perpetual cravings and hunger. So, when you make a drastic change from eating lots of carbohydrates, sugar, and processed food, to a diet high in fat and protein, initially, the mitochondria finds it difficult to locate and burn the new fuel source. Once this shift occurs, the mitochondria is working more efficiently, the body is cleansed of free radicals, and metabolism increases.

Mark Sisson, an author, nutritional expert, and former professional athlete explains that when the metabolism is working optimally, it becomes a fat burning machine. Therefore, when you change up your exercise or eating routines, as with the Metabolism Confusion Diet, the body responds by putting new demands on the metabolism.

#4 Improves Overall Well-Being

With the Metabolic Confusion Diet, there are fewer implications effecting hormonal balance, in comparison to traditional diet protocols. Conversely, ongoing research indicates that by altering caloric intake, it is possible to decrease inflammation, respiratory issues, and improve heart health


Overall, Metabolic Confusion offers numerous benefits including weight loss, increased metabolism, and enhanced energy. Also, because of the plan’s flexibility, you can enjoy those get-togethers, as well as occasional food indulgences, and low energy days, without feeling guilty or sabotaging your health and happiness. It’s all about listening to your body and making good choices.

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