Long-term calorie restriction, which is common in many weight loss diets, has been shown to decrease your resting metabolic rate (RMR) through a process called adaptive thermogenesis. While you can’t really “trick” your metabolism, you may help prevent your metabolism from slowing. 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. Therefore, you’ll likely be in a calorie deficit that will lead to weight loss over time. The metabolic confusion diet, also commonly called calorie shifting, encourages daily exercise and eating below your daily calorie needs. SummaryĪlso known as calorie shifting, the metabolic confusion diet is an eating pattern in which you alternate between high calorie and low calorie intakes day-to-day or week-to-week. That is, some days you may eat more and others you may eat less due to factors such as your schedule and hunger levels. While this is still a restrictive diet, proponents believe it allows for more flexibility and more naturally matches a typical eating style. Assuming most humans need 1,600–3,000 calories per day, 1,200 calories would equate to around 40–75% of your usual intake ( 6). However, a notable difference of the metabolic confusion diet is that it allows relatively more calories on low calorie days. Interestingly, diets like these have been linked to better weight management and long-term compliance, since they allow you to take breaks from low calorie eating ( 2, 3, 4, 5). Similarly, the metabolic confusion diet is designed to keep your metabolism “on its toes” due to varying food intake ( 1). The metabolic confusion diet is similar to modified alternate-day fasting, which involves eating 25% of your normal calorie intake one day, followed by a day of eating whatever you want ( 1). Though there’s no formal guideline, most programs suggest around 2,000 calories or more on higher intake days and no more than 1,200 calories on low intake days. High and low calorie days will look different for each person. Alternatively, you might eat high calorie meals for a week and then eat significantly fewer calories the following week. One way to use the diet would be to alternate between high and low calorie intakes every other day. It also recommends regular exercise, though it doesn’t have strict exercise requirements. It’s a dieting style that allows you to alternate between high calorie and low calorie days or periods of time. The metabolic confusion diet is also known as calorie cycling and calorie shifting. While it’s more flexible than some traditional diets, it’s still a restrictive diet that may not be sustainable in the long term. Diet review scorecardīOTTOM LINE: The metabolic confusion diet is an eating style that promotes cycling between high and low calorie days. This article reviews the metabolic confusion diet and whether it actually helps with weight loss, as well as its benefits and downsides. The popularity of the metabolic confusion diet is rising, and you may be wondering whether you should try it. Proponents of the diet also believe it helps “trick” your metabolism into working harder and, as a result, makes you lose weight. Though it is clearly a calorie restriction diet, it allows for more flexibility on a day-to-day basis. Instead of aiming for a set number of calories each day, you alternate your daily calorie intake. The metabolic confusion diet is an eating style that’s different from most other diets.
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