The Metabolism Miracle Diet

The Metabolism Miracle claims to have found the answer to why 45% of the population only has to look a piece of cake and pile on the pounds whilst the other 55% doesn’t have this problem. Apparently it is not just our body type which determines our dress size it also our metabolism type. The author of the book and developer of the Metabolism Miracle diet and lifestyle program Diane Kress, RD, CDE. is a registered dietitian and certified diabetes educator with more than twenty five years' experience in medical nutrition therapy.

She developed the Metabolism Miracle program because after practicing as a dietitian for over fifteen years she realised that in spite of their determined efforts many of her patients were failing to lose and maintain their weight loss using the traditional dieting methods. She was herself also in this group and was not only struggling with her weight but with high cholesterol levels and high blood pressure combined with Diabetes,

The Metabolism Miracle - A Metabolism B Sufferer?

Photo courtesy of Kyle May on Flickr
Photo courtesy of Kyle May on Flickr

Kress started to research the problem and discovered that many of these patients had large number of similarities, in their medical history, their family history, their weight problems and their lab data. She recognised that this group of people had a very different metabolism to those patients which responded well to traditional weight loss methods. She later categorised these two types of metabolism as Metabolism A and Metabolism B.

She then started to design a lifestyle and diet program for the patients with Metabolism B which would become the Metabolism Miracle. Kress believes that her program addresses what she considers to be the root of the problem – an over production of insulin – by reprogramming the pancreas. She also believes that her program allows the millions of people with Metabolism B to lose weight and not regain it and to improve their overall health in a number of areas lowering cholesterol, triglycerides, blood pressure and blood sugar.

The Metabolism Miracle is based on restricting carbohydrates like the New Atkins Diet and the Dukan Diet but Kress believes these diets are flawed as they do not address the problem of excess insulin production. They do not restrict the consumption of carbohydrates for the eight weeks she considers necessary to rest the pancreas and liver nor do they reprogram these two vital organs by adding back carbohydrates in the appropriate method or teach a lifestyle to keep a properly balanced metabolism.

Metabolism B is also known as metabolic syndrome, insulin resistance or syndrome X. It is an inherited condition where your body craves and over-processes carbohydrates and turns them into fat and your body releases too much insulin causing your blood sugar levels to yoyo. It causes you to gain weight around the waistline and can lead to you feeling anxious, tired and depressed.

This condition can switch itself on at anytime or it can be triggered in response to stress or illness or by hormonal changes.

Where a person with a normal metabolism skips a meal their body will release the right amount of glycogen to keep their body going - but if the person has Metabolism B, this doesn’t happen. Their body instead releases too much insulin which stimulates the glycogen from their liver to move from their bloodstream into their fat cells. So they actually put on weight because they didn’t eat and the ‘hyper insulin response will make them feel irritable and tired as their blood sugar levels are all over the place.

The Three Steps of the Metabolism Miracle

So how does the Metabolism Miracle program tackle this problem, it has a three step approach to treat your body’s hyper response to carbohydrates and train it to process carbohydrates normally

First Step – An eight week spring clean or detox where your intake of carbohydrates is severely restricted.

Second Step – Reprogramming where you carefully reintroduce small amounts of low impact carbohydrates back into your diet.

Third Step – Long term/ Lifetime maintenance where you increase the type and amount of carbohydrates you consume each day up to your Personal Carb Range.

First Step

This is an eight-week spring clean or rehab period which starts the reprogramming of your body’s ability to handle carbohydrates The Metabolism Miracle does this by restricting your carbohydrate intake to a very low level. This has the effect of preventing too much sugar entering your blood stream and helps your body stop releasing too much insulin. It also depletes your liver’s glycogen stores.

Kress makes it clear that this part of the diet is not nutritionally balanced but it is a necessary short term measure needed to reset your metabolism.

This part of the Metabolism Miracle program is very simple there are the foods you can eat and the foods you can’t eat. You can eat lean proteins, healthy fats and allowed vegetable but you must avoid carbohydrates. In any one five hour period you must eat less than five grams of carbohydrates. This is the “5 x 5” rule.

You have one main meal every five hours and must have meal or snack within an hour of waking up and going to bed. You also have to drink at least two liters of caffeine free fluids a day and exercise for 30 minutes five times a week.

Second Step

This is the reprogramming stage of the Metabolism Miracle where you start to add back lots of small servings (11 to 20 grams) of carbohydrates which have at least 2 grams of fiber per portion while still eating lean proteins, healthy fats and allowed vegetable. The fiber content is important as it is this that ensures a slow release of energy.

If your meals are more than five hours apart you have a carbohydrate snack in between. You have to follow this part of the program for a minimum of eight weeks and it is important to eat carefully and on time so that your liver processes your food as it should. If you skip meals or space them out your new metabolic habit may be lost and your body could return to its old habit of over releasing insulin and the weight may pile back on again.

By eliminating virtually all carbohydrates from your diet in Step One your liver has been recuperating. When you begin Stage Two you reintroduce small amounts of low impact carbohydrate which enter your blood stream slowly allowing your liver to start processing again and your blood sugar levels will be stable and under control.

You have to eat a portion of low impact carbohydrate

  • Prior to exercising if you exercise before breakfast
  • For breakfast
  • For lunch
  • For dinner
  • For any snack between meals which are more than five hours apart
  • Immediately before going to bed at night

It is also recommended(but not a must!) that you have a portion if you wake in the middle of the night.

The timing of your meals is important because it prevents your liver from releasing glycogen which your body stores as fat but the amountof carbohydrate is also important – less than 11 grams and your liver will release glycogen – more than 20 grams and your pancreas will release extra insulin throwing your blood sugar levels into disarray.

You continue with Step Two until you reach your target weight.

Calculating your PCR

Women 
30 minutes of exercise 4 or 5 times a week
60 minutes of exercise 4 or 5 times a week 
More than 60 minutes exercise 4 or 5 times a week
5ft 3in and under 
7 - 8 
8 - 9 
9 - 10
5ft 4in to 5ft 7in 
8 - 9 
9 - 10 
10 - 11
5ft 8in to 5ft 11in 
8 - 9  
9 - 11 
11 -12
6ft and over
9 - 10
10 - 12
12 - 13
Men
30 minutes of exercise 4 or 5 times a week 
60 minutes of exercise 4 or 5 times a week 
More than 60 minutes of exercise 4 or 5 times a week 
5ft 3in and under
7 - 8
8 - 10
10 - 11
5ft 4in to 5ft 7in
8 - 9 
9 - 11 
11 - 12 
5ft 8in to 5ft 11in
9 - 10 
10 - 12 
11 - 12 
6ft and over
10 - 11 
11 - 13 
12 - 13 

Step Three

This stage is the long term (life) maintenance program of the Metabolism Miracle where you eat a much wider range of carbohydrates in more generous size portions. You should eat mainly high fiber low impact carbs, eating high impact carbs such as a cake or brownie only as an occasional treat to prevent your metabolism from moving back out of kilter.What matters more is how and when you eat your carbohydrates.

An important part of this stage is identifiying your Personal Carb Range – to put it simply how much carbohydrate can you eat without gaining weight. See the tables for how to work out your PCR.

To keep your blood sugar levels balanced you must have at least one serving of carbs every five hours. You mustn’t skip meals and you must have a small carb snack before you go to bed.

You have to eat at least one but not more than four servings of carbs of your choice at every meal or snack you during the day but you mustn’t exceed your Personal Carb Range for the day.

This article is one of a series that I've written reviewing some of the more popular weight loss and lifestyle programs.  If you found this article interesting you may enjoy reading the others in the series which are

More by this Author


Comments 31 comments

seigfried23 profile image

seigfried23 17 months ago

Great stuff here - a must read for all potential dieters. You know another metabolism-burner? Fage Greek yogurt. It's revved up my own metabolic rate three-fold since I replace my morning meals with it and a cup of granola.

http://hubpages.com/health/Considering-a-Fage-Yogu...


Amber Allen profile image

Amber Allen 4 years ago Author

Thanks meanandlean!


meanandlean profile image

meanandlean 4 years ago from South Korea

wow very informative hub :)


Amber Allen profile image

Amber Allen 4 years ago Author

Hi hatailor

All diet books are written by their authors with a view to selling them.

I agree that the large majority of people who lose weight eventually put it back because they don't alter the underlying poor eating habits which caused the problem in the first place.

Amber:)


hatailor 4 years ago

Imagine, 3-4 sets of "evidence based" scientific methods differing from each other quite substantially. Are these people just in the business of selling books?

Probably. Because in the marketing process nobody says what the scientists really know. That the vast majority can't lose weight permanently. Their body goes into starvation feelings and they eventually put it all back. The only known way not to be fat is never to get fat in the first place.


Amber Allen profile image

Amber Allen 6 years ago Author

Hi Tim

It is great to meet you and thank you for your kind comments and for following me. I'm now a follower of you too. Clearly with your metabolism The Metabolism Miracle Diet isn't for you but I'm glad you found the article interesting.

Amber:)


Tim Blackstone profile image

Tim Blackstone 6 years ago

I guess I must be a fortunate type a metabolism but I found this an interesting hub to read. You explained it all very clearly. I'll follow you and look forward to reading more of your hubs


Amber Allen profile image

Amber Allen 6 years ago Author

Hi katie

The Metabolism Miracle Diet does recommend an eight week detox period as the first step in the program but I'm sure than you would find a shorter period still fairly effective as I know you have no weight problems.

Amber:)


katiem2 profile image

katiem2 6 years ago from I'm outta here

I came back to the Metabolism Miracle as I've been thinking of doing this as a cleansing process. I like to do this in the fall as well as the spring. I'm happy I found the Metabolism Miracle because we must tune up our body and all its functions on a regular schedule. Thanks for the detailed information to good health.


dawnM profile image

dawnM 6 years ago from THOUSAND OAKS

great information, and I like the way in which you explained the insulin levels with the carbohydrates. I have been trying to eat 6 small meals a day and it has helped me with my low blood sugar.


Amber Allen profile image

Amber Allen 6 years ago Author

Thank you Maita - coming from you that means a lot.

Amber:)


prettydarkhorse profile image

prettydarkhorse 6 years ago from US

your hubs are well researched as usual, Maita


Amber Allen profile image

Amber Allen 6 years ago Author

Hi lctodd1947

Thank you for your lovely comments.

Amber:)


lctodd1947 profile image

lctodd1947 6 years ago from USA

Very useful information and excellent format of presenting to the reader. Essential to so many.

Thanks for sharing.


Amber Allen profile image

Amber Allen 6 years ago Author

Hi Lamme

Nice to meet you. Thanks for the rating up and let me know how it goes.

Amber:)


Lamme profile image

Lamme 6 years ago

Very interesting hub. I had never heard of this before, but I'm definitely going to give it a try. Rated up!


Amber Allen profile image

Amber Allen 6 years ago Author

Hello prasetio

Nice to see you. Our bodies are indeed a miracle.

Amber:)


Amber Allen profile image

Amber Allen 6 years ago Author

Hi Wade

Thanks for taking the time to read and comment on my hub. Like you I've got a slow metabolism and weigh more than I should:(

Amber:)


Amber Allen profile image

Amber Allen 6 years ago Author

Hi billy

Thanks for commenting. You're very lucky to be a Type A.

Amber:)


prasetio30 profile image

prasetio30 6 years ago from malang-indonesia

Great information from you. I learn much from this hub. I believe this miracle happen in our body. Good to see you again. I rate this Up!

Prasetio


wade11hicks profile image

wade11hicks 6 years ago

Very interesting. I'm overweight and I always thought it was my metabolism. This hub taught me what metabolisms all about and now I have a better understanding of it, Thanks


billyaustindillon profile image

billyaustindillon 6 years ago

Amber an excellent hub on the metabolism miracle - I am fortunate to be a type A nevertheless there is much to be gained from a session with the metabolism miracle lifestyle I can see.


Amber Allen profile image

Amber Allen 6 years ago Author

Hi hypnodude

Thanks for the rating up and awesome grading. You are fortunate to have a good metabolism but some people do find that their metabolism can slow down.

Amber:)


hypnodude profile image

hypnodude 6 years ago from Italy

Very interesting and very detailed hub rated up and awesome. Actually I'm one of those with a pretty good metabolism and so I can say that it plays a great part to reach the right weight. :)


Amber Allen profile image

Amber Allen 6 years ago Author

Hello Katie

Thank you for your comments. I know you have no need of a diet plan like this so you taking the time to read and comment means a lot to me.

Amber:)


Amber Allen profile image

Amber Allen 6 years ago Author

Hi pamela

I'm so pleased you found my article worth bookmarking to read again. Let me know if you decide to try it out.

Amber:)


Amber Allen profile image

Amber Allen 6 years ago Author

Hi anginwu

Thanks for being the first to comment.

Amber:)


anglnwu profile image

anglnwu 6 years ago

Comprehensive and thorough. Good hub.


Pamela99 profile image

Pamela99 6 years ago from United States

Amber, this sounds very interesting and I might try it. I am going to bookmark it to read it again as there are several steps to follow. Good hub.


katiem2 profile image

katiem2 6 years ago from I'm outta here

Amber, very intense with amazing facts and tips you really covered good ground leaving me knowing the full steps to emplement the metabolism miracle. Thanks :)


TattoGuy 6 years ago

You do know yer starting to give me a weight complex, but twas another great hub, nice one Amber ; ) x

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