What is Metabolic Confusion? All we know by the term diet is cutting off food, especially high-calorie and fatty foods. This was the only way to lose weight yet. There are many diet plans which help us to lose weight.

Google diet plans, we get tons of results. One plan recommends eating only about 75% fats, 10-30% proteins, and no more than 5% carbohydrates per day, while the other focuses on eating only vegetarian or vegan food products. For your convenience these top vegan apps can make it easy for you

Out of all the diet plans, metabolic confusion is a centerpiece taking the internet by storm. Do you want to know more about this metabolic diet? Then, keep on reading till the end. This article explains what a metabolic confusion diet is, how it works, diet cycles, benefits, downsides, diet safety, and the thumb rules.

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What Is the Metabolic Confusion Diet?

Metabolic confusion is, also known as calorie cycling, calorie shifting, or calorie confusion – aims at changing the metabolism of the body. While a calorie deficit is a key to losing weight, metabolic confusion is a diet that switches between high-calorie and low-calorie days.

metabolic confusion

The daily calorie intake revolves between 1200-calorie low days and 2000-calorie high days in a metabolic confusion diet plan. It is like intermittent fasting but not as challenging as it does not have longer fasting windows. Studies show that people on metabolic confusion diets lost more weight than people on calorie-restricted diets. But, it is crucial to balance the macronutrients and calories to see the results.

How Does The Metabolic Confusion Diet Work? 

Experts and dieticians say that eating the same amount of calories per day will make our metabolism accustomed to the quantity we eat. The body uses those calories for daily chores. And so, it stores the remaining calories as fats for future use.

metabolic confusion 2

On low-calorie days, the body uses the stored fat. On alternate days, the metabolism is increased by boosting the Resting Metabolic Rate. Studies also show that leptin levels rise when extra calories are consumed. When this hormone level rises, the appetite is controlled, thereby regulating the metabolism.

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Metabolic Confusion Diet Cycles

Metabolic confusion helps in maintaining a healthy balanced lifestyle. It is a highly adaptable diet plan. As each individual is different, choosing a cycle that depends on the body type and needs is highly recommended. However, it is advisable to consult a dietician to find the best way that suits you.

1.5 Month Cycle: Have a low-calorie diet for around 20-25 days and follow it with a high-calorie diet for the next 10-14 days.

1 Month Cycle: Have a low-calorie diet for 3 weeks and follow it with a high-calorie diet for 1 week.


2 Week Cycle: Have a low-calorie diet for the first 11 days and then follow it with a high-calorie diet for the next 3 days.

Weekend Cycle: Have a low-calorie diet on 5 weekdays and then follow it with a high-calorie diet on the weekends.

Day By Day Cycle: Have alternate low and high-calorie diets in a week. Have high-calorie meals on Monday, Wednesday, Friday, and Sunday and low-calorie meals on Tuesday, Thursday, and Saturday.

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Benefits Of Metabolic Confusion Diet

Here are some benefits of the metabolic confusion diet :

Healthy And Strain-Free Weight Loss

You can eat anything and everything without restricting and straining yourself too much.

weight loss

Unlike other fad diets, you need not cut some foods from the diet, and you get all the micronutrients from the food you eat, which makes it healthy.

Low Cost Almost No Cost

This diet doesn’t need any dieticians or gym trainers to lose weight, and it also doesn’t need any special ingredients or products.


This diet can be done quickly at home without any extra cost.

Improves Metabolic Rate

The metabolic confusion diet doesn’t allow the metabolism to settle down. So, More calories are burned than what is usually burned.  Click here to know more about whether weight-losing devices like fat burners work or not.

improves metabolic rate

The improvement in metabolic rate reduces the risk of cardiovascular diseases and diabetes.

Fewer Stress Hormones

When on a diet, you restrict yourself a lot, which triggers the production of cortisol, a stress hormone.

fewer stress hormones

A large amount of cortisol in the body increases blood sugar levels, which has adverse effects in the long term.

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Here are some downsides of the metabolic confusion diet :

Weight Gain

If you stop this diet, there are many chances to gain all the weight back in no time

weight gain

It should be a lifestyle, and one should not stop the diet.

Not Suitable For All

Like any other diet plan, this is also not suitable for all body types.

not suitable for all

Depending on the body type and need, you should choose the diet plan. Read this article to know some of the best green supplements that will improve your health and will keep you, fitter.

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In the metabolic conclusion diet, you can see a quick weight loss, and however, the weight is gained over time. People with underlying health conditions must take extra care when following this diet. Talk to your doctor or dietician before starting any kind of diet.