There are two starting points of the Metabolic Diet, and which one to start at depends on the dieter. For those people who are confident that they can take on a low-carb lifestyle, they can start with the strict, low carb Assessment Phase. This phase lasts two to four weeks and allows you to quickly determine if you\'re an efficient fat user and can function on a strict low-carb diet. If you choose to continue, you will move to the low carb five day, two day phase shift regimen.
For people who don\'t feel they can jump right in to a low-carb diet, they can start by going on the Moderate Carb Phase of the Metabolic Diet. This phase starts off at about the 20-25 percent dietary carb level and as such gives people a mid point from which they can determine just how many carbs they need to function optimally.
The Metabolic Diet Food Guidelines
Figuring out what to eat is more of a problem for those on the strict low carb phase of the Metabolic Diet. The Metabolic offers the following food suggestions:
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During the weekdays, there are plenty of options for higher fat/high protein/low carb foods available. Virtually any meat is OK, and most of you will focus on steak, hamburger, pork and other red meats on the diet. In addition, venison, fish (of great importance as we\'ll see later), lamb, shrimp, lobster, chicken, turkey, and other white meats are also OK. So are canned sardines, tuna, shrimp, herring and anchovies.
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Almost any kind of cheese is fair game as well. Use the full fat and non-skimmed milk varieties. Keep in mind that cheese spreads, cottage and ricotta cheese are higher in carbohydrates. Brie, Camembert, Muenster, Gruyere and Monterey jack are very low in carbs and good for the diet.
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Whole eggs are great. Deviled eggs can be a good snack food to keep in the refrigerator to use. Butter and poly- and monounsaturated oils are fine (subject to certain restrictions outlined below). Nuts and seeds like walnuts and sunflower seeds are also good, but keep track of the carbs. So are condiments such as salt, vinegar, oil, and mayonnaise, although we urge you to use oil (especially olive oil) and vinegar dressing most of the time. Most other commercial salad dressings are in the vicinity of 7 percent carbohydrates.
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Sugar is going to be a problem for people with a sweet tooth. You can end up craving it, especially during the assessment phase of the diet. Look to appease any cravings along this line with low carb drinks and desserts with artificial sweeteners. However, avoid sorbitol and fructose - remember sugar free doesn\'t necessarily mean carb free. Make sure to check the labels. Diet soft drinks are fine.
The Metabolic Diet Exercise Plan
The Metabolic Diet does not offer an exercise plan.
Cost - Metabolic Diet
At the time of this review, to have access to the Metabolic Diet Online Resources, you must purchase a yearly membership of $24.95 or purchase at least this amount in MD+ Supplements. The Metabolic Diet Book retails for about $37.98.
