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    Metabolic Balance Diet: General Guidelines

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    Alinaelena Hatneanu
    The Metabolic Balance Diet is a short-term eating plan designed to regulate blood sugar levels and stabilize energy levels. It involves following general guidelines for at least 21 days, eating whole foods while avoiding processed items and snacks. The diet focuses on balancing proteins, fats, low-glycemic vegetables and limited fruits while restricting grains, legumes and sweeteners.

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    Metabolic Balance Diet: General Guidelines

    Uploaded by

    Alinaelena Hatneanu
    950 views5 pages
    The Metabolic Balance Diet is a short-term eating plan designed to regulate blood sugar levels and stabilize energy levels. It involves following general guidelines for at least 21 days, eating whole foods while avoiding processed items and snacks. The diet focuses on balancing proteins, fats, low-glycemic vegetables and limited fruits while restricting grains, legumes and sweeteners.

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    The Metabolic Balance Diet is a short-term eating plan designed to regulate blood sugar levels and stabilize energy levels. It involves following general guidelines for at least 21 days, eating whole foods while avoiding processed items and snacks. The diet focuses on balancing proteins, fats, low-glycemic vegetables and limited fruits while restricting grains, legumes and sweeteners.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    950 views5 pages

    Metabolic Balance Diet: General Guidelines

    Uploaded by

    Alinaelena Hatneanu
    The Metabolic Balance Diet is a short-term eating plan designed to regulate blood sugar levels and stabilize energy levels. It involves following general guidelines for at least 21 days, eating whole foods while avoiding processed items and snacks. The diet focuses on balancing proteins, fats, low-glycemic vegetables and limited fruits while restricting grains, legumes and sweeteners.

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    The key takeaways of the Metabolic Balance Diet are that it is designed to help regulate blood sugar and recalibrate the body's ability to regulate energy levels. It should be followed for at least 21 days and real, whole foods from plants and animals are encouraged while processed foods and sweeteners should be avoided.

    The general guidelines are to follow the diet for at least 21 days, eat to fullness without counting calories, reintroduce foods one at a time after the diet, avoid snacking unless instructed otherwise, source foods from local plants/animals, and eat some raw vegetables daily with healthy fats.

    Foods to eat include proteins, healthy fats, low-glycemic vegetables, limited fruits and nuts/seeds while foods to avoid are processed meats, processed oils, higher glycemic vegetables and most fruits. Dairy is limited to butter and ghee.

    METABOLIC BALANCE DIET

    The Metabolic Balance Diet is a short-term ea4ng plan designed to help bring your
    blood sugar back into balance and recalibrate your body’s natural ability to regulate
    energy and fuel levels.

    GENERAL GUIDELINES
    ‣ The diet should be followed for at least 21 days to experience the full blood
    sugar regula4on benefits, but always work with a qualified prac44oner to
    determine the length of 4me appropriate for your body.

    ‣ You do not need to count calories or inten4onally reduce the quan4ty of


    food you eat. As long as you s4ck to the food guidelines below, you are
    encouraged to eat to sa4ety. At the end of a meal, you should feel pleasantly
    full and sa4sfied, neither stuffed nor hungry for more.

    ‣ AIer the diet, we recommend reintroducing foods one at a 4me to


    determine how they make you feel. We recommend keeping a food journal
    and working with a prac44oner during this process.

    ‣ Try to avoid snacking between meals, unless otherwise instructed by your


    prac44oner. If you find yourself needing to snack, try increasing the quan4ty
    of fat and protein during each meal.

    ‣ Eat whole, nutrient-dense, properly prepared foods that your great-


    grandparents would recognize as “food”. Whenever possible, source your
    food from properly raised plants and animals (local, seasonal, organic
    produce; grass-fed meat; pasture-raised poultry; and wild-caught fish).

    ‣ Try to eat at least some raw vegetables every day, and always add some
    healthy fats (coconut oil, extra virgin olive oil, buTer, etc.) to vegetables to
    help absorb the fat-soluble vitamins they contain.

    ‣ Avoid all processed foods. A general—though imperfect—guideline is to only


    buy items from the perimeter of the grocery store, and to avoid anything
    that comes in a bag or box.

    Blood Sugar Regulation © Nutritional Therapy Association, Inc. 1


    METABOLIC BALANCE DIET
    WHAT TO EXPECT
    ‣ If properly followed, this ea4ng approach can help increase your energy,
    sharpen your focus, and reduce energy swings. AIer a few weeks, you may
    no4ce that you will have stable energy throughout the day, and won’t feel
    the need to snack between meals.

    ‣ Ea4ng “real food” requires some planning, shopping, and cooking. But the
    investment is well worth the benefits it provides to your health. To reduce
    the amount of 4me you need to spend each day in the kitchen, you can
    batch cook all the meals for the week over the weekend, and freeze them for
    later.

    ‣ You may experience strong cravings for sugar and simple carbohydrates
    during the first 3 to 7 days of the diet. There are three key ways to help
    reduce these cravings: 1) eat more fat and protein at each meal, 2) dissolve
    some L-Glutamine powder under your tongue, and 3) add a small pinch of
    sea salt to your water to help you stay hydrated.

    ‣ Some people may no4ce a reduc4on in body weight or looser fi\ng


    clothing. While weight loss is not the primary goal of this diet, it is a natural
    result for many people.

    Blood Sugar Regulation © Nutritional Therapy Association, Inc. 2


    METABOLIC BALANCE DIET
    WHAT FOODS TO EAT & AVOID DURING DIET
    YES NO

    Minimum of 2-6 ounces of protein per


    Avoid processed meat alterna4ves,
    meal. If tolerated, you can have as much as
    Proteins you desire of beef, lamb, poultry, fish, eggs, especially those containing soy and gluten-
    containing grains.
    collagen, etc.

    Avoid all processed vegetable/seed oils (e.g.


    Eat plenty of wholesome, natural fats, such
    canola, soybean, corn, safflower, sunflower,
    Fats as grass-fed buTer, coconut oil, extra virgin coTonseed, peanut, etc.), hydrogenated
    olive oil, etc.
    fats, trans fats, margarine, etc.

    Eat as many low-glycemic vegetables as Avoid higher glycemic vegetables such as


    Vegetables desired, focusing on dark, leafy greens and white potatoes, sweet potatoes, yams,
    a variety of colors. beets, and carrots.

    Most fruit should be avoided, but 1 serving Avoid most fruit, especially high-glycemic
    per day of low-glycemic berries
    Fruits (raspberries, blueberries, or strawberries)
    fruits such as bananas, mangos,
    persimmons, papayas, dried fruits, etc.
    or green apple is permiTed.

    If tolerated, 1-2 servings of nuts or seeds Avoid peanuts (which is actually a legume,
    are permiTed per day. Choose raw, slow
    Nuts & Seeds roasted, or soaked and sprouted nuts and
    not a nut) and all nuts and seeds roasted in
    vegetable or seed oils.
    seeds when possible.

    Avoid all grains (including whole grains), all


    If tolerated, 1-2 servings of soaked and legumes (with the excep4on of len4ls), and
    Grains & Legumes sprouted len4ls are permiTed per day. all soy products (with the excep4on of
    gluten-free tamari).

    If tolerated, 100% grass-fed buTer and ghee Avoid most dairy products, especially
    Dairy can be used, but be careful not to burn cheese and milk (especially non-fat, low-fat
    buTer if used for cooking. milk, powdered milk, and condensed milk).

    Avoid all sweeteners, including stevia and


    calorie-free sugar alterna4ves. A sweet
    Sweeteners N/A taste will trigger an insulin response,
    especially in carbohydrate-sensi4ve people.

    Blood Sugar Regulation © Nutritional Therapy Association, Inc. 3


    METABOLIC BALANCE DIET
    SHOPPING LIST

    Proteins Vegetables
    mushrooms

    onions
    anchovies (wild-caught) ar4chokes
    radish
    beef (grass-fed) asparagus
    spinach
    bison (grass-fed) bell pepper
    tomatoes
    chicken (pasture-raised) bok choy
    zucchini
    collagen or gela4n (grass-fed) broccoli

    eggs (pasture raised) Brussels sprouts Fruits


    lamb (grass-fed) cabbage (green or red) avocados

    haddock (wild-caught) cauliflower blackberries

    salmon (wild-caught) celery blueberries

    sardines (wild-caught) coconuts green apple

    turkey (pasture-raised) collard greens limes

    cucumbers
    Fats
    lemons

    dandelion greens raspberries


    100% grass-fed ︎ghee
    eggplant strawberries
    100% grass-fed ︎buTer
    fennel
    avocado oil
    garlic
    coconut oil
    ginger
    MCT oil
    green onion
    olive oil
    kale

    leek

    leTuce

    Blood Sugar Regulation © Nutritional Therapy Association, Inc. 4


    METABOLIC BALANCE DIET
    Nuts & Seeds Herbs & Spices Condiments
    almonds allspice sea salt (unrefined)

    brazil nuts chocolate apple cider vinegar (raw,


    unfiltered)
    cashews cilantro
    tamari (gluten-free soy sauce)
    chestnuts cinnamon
    mustard (without malt
    hazelnuts cloves vinegar)

    macadamia nuts ginger mayonnaise (with avocado oil


    instead of canola)
    pecans lavender

    pumpkin seeds oregano

    sesame seeds parsley

    sunflower seeds rosemary

    tahini thyme

    walnuts turmeric

    vanilla
    Grains & Legumes
    len4ls

    Dairy
    buTer

    ghee

    colostrum

    Blood Sugar Regulation © Nutritional Therapy Association, Inc. 5

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