When it comes to diets and weight loss strategies, the options are truly endless. From detoxes and cleanses to fasting programs and calorie tracking, sometimes it can be difficult to sort through the noise. One method in this mix is ”metabolic confusion,” which strives to accomplish just that: confuse or outsmart your metabolism to speed up fat loss. But is it effective and safe?
We’re here to explain exactly how metabolic confusion works and whether it’s a sustainable eating style to follow for the long term. Note that it is always wise to speak to a healthcare professional before starting any new diet or weight loss program.
What is metabolic confusion?
Metabolic confusion is also called “calorie shifting” or “calorie cycling.”
“The principle of the metabolic confusion diet comes down to the calorie cycle, in which we alternate high-calorie days with low-calorie days,” explains Lena Bakovic, MS, RDN, CNSCSince Best nutritional coaching. “It is thought to affect metabolic function (increases and disrupts metabolism) due to the inconsistency of calories consumed each day.”
In addition to moving your calories, this eating style suggests exercising regularly; however, there are no rigid guidelines.
Research published in the International Journal of Preventive Medicine indicates that following a calorie shift diet (CSD) could lead to weight and fat loss. Four weeks after following the CSD diet, study participants experienced significant weight loss. The feeling of fullness also increased and hunger decreased. Participants continued to see results during the one-month follow-up period.
RELATED: 25 Easy Ways to Cut Calories
Is this eating style safe and sustainable for weight loss?
During the process of metabolic confusion, a calorie deficit is established when you go from a low-calorie day to a high-calorie day and exercise regularly. Research shows that a low-calorie diet involves consuming between 1,000 and 1,500 calories per day, with a deficit of 500 to 750 calories per day resulting in weight loss.
However, this eating pattern has received mixed reviews due to its restrictive nature, making its sustainability questionable. Bakovic says she personally wouldn’t recommend this diet to clients wanting to lose weight.
“[Metabolic confusion] “It’s probably not sustainable because it’s quite restrictive, as are many other fad diets,” she tells us. “I would, however, recommend a diet [that] promotes balance, variety and moderation to not only help meet nutritional needs fully, but also promote healthy weight management and sustainability.
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Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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