In this article we explain the basics of the metabolic diet. We show you why this diet is not only suitable for many people, but also what makes it different from other diets. The metabolic diet is not only characterized by the intake of all three macronutrients carbohydrates, fats and protein, but also by the correct timing of the macronutrients.

What is the metabolic diet?

A metabolic diet is a carbohydrate-reduced and protein-rich diet. 

Since none of the three macronutrients are dispensed with in this form of nutrition, we keep the fat moderate in order to maintain the body’s own hormone system. The name of the Metabolic Diet is derived from the Latin term metabolism, which means metabolism and alludes to the basics of the Metabolic Diet.

In a metabolic diet, the amount of macronutrients depends on body type, metabolism, daily calorie requirements and, of course, the goals to be achieved. These macronutrients are taken daily at the optimal time to not only stimulate the metabolism but also to provide the body with what it can use at that time.  

When is the right timing of the macronutrients?

Nutrition Guide - Nutritional Forms - Metabolic Diet - Timing

In the metabolic diet there are basically three “key times” when carbohydrates can take full effect and fat storage is close to zero.

One of these is breakfast, because after the long period of fasting during the night, the carbohydrate stores in the liver were attacked and can now be “filled” again. On the other hand, we have an increased cortisol level (stress hormone), which we can quickly reduce by taking in carbohydrates.

Another recommended time for the intake of carbohydrates is the meal before training. As our body uses carbohydrates as a primary source of energy, we benefit from this during training and can not only increase our performance and promote muscle building, but also contribute to muscle maintenance.

However, the most important time for a carbohydrate meal is the meal immediately after the completed training. This is when our body is most receptive, thanks to the carrier hormone “GLUT4”, and can use all the carbohydrates it has absorbed directly and transport them directly into the glycogen stores. We also increase our insulin output, which supports our muscle building. 

In addition to meals with carbohydrates, the metabolic diet focuses on a diet rich in fat and protein.  

What is the composition of the macronutrients?

Nutrition Guides-Nutritional Forms-Metabolic Diet-Macronutrients

The metabolic diet focuses on all three macronutrients. By timing these correctly, we benefit from the respective advantages of this form of nutrition and at the same time minimize the disadvantages at undesirable times.

But not only the right timing is important with this form of nutrition, but also the amount of macronutrients. 

In general, one can say that the macronutrients are composed as follows.

Training day:

  • Carbohydrates approx. 50% of total calories
  • Fats approx. 20 % of total calories
  • Protein approx. 30% of total calories

Not training day:

  • Carbohydrates approx. 30% of total calories
  • Fats about 40 % of total calories
  • Protein approx. 30% of total calories

Other forms of nutrition

Learn more about different types of nutrition in the following articles: