Metabolic Confusion Diet: What Is It and How Does It Work?

The metabolic confusion diet is a diet plan that aims to keep your metabolism on its toes by changing your daily calorie consumption. Proponents claim cycling between lower and higher calorie intake can reduce metabolic adaptations that occur with typical weight loss from calorie restriction. 

Also known as calorie cycling or calorie shifting, the metabolic confusion diet is slightly different from a typical calorie-restricted diet. Instead of following a low-calorie diet day after day, metabolic confusion alternates between a higher or lower number of calories, either daily or weekly. Total calories for each day varies based on a person's nutritional needs but usually end up around 1200 to 1400 calories on low-calorie days and 2000-2400 on high-calorie days.

It may sound like an interesting approach and possibly work for some. You may feel less deprived on low-calorie days, knowing there are days without restriction ahead. But for many, it's still a low-calorie fad diet packaged as a metabolic-boosting solution that can be difficult to maintain over a long period. 

Let's examine the details behind the metabolic confusion diet.

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Metabolic Confusion: What Does Science Say?

There isn’t much scientific evidence specifically examining whether metabolic confusion affects metabolism, but the diet is similar to a type of time-restricted eating (TRE) called alternate-day fasting. 

Alternate-day fasting involves eating only every other day. True alternate-day fasting is more extreme, but modified versions involve eating normally five days a week with very low calories twice a week. All share the same principle of mixing up the daily or weekly amount of calories.

Research shows that alternate-day fasting may improve insulin resistance and triglyceride levels for some people. Overall, there isn't enough research to fully support or refute claims about the metabolic confusion diet. However, the principles it's based on (calorie cycling and intermittent fasting) have been shown to have some benefits for weight loss and metabolic health.^{1, 2} 

What Is A Metabolic Confusion Diet Plan?

There are no official guidelines for following a metabolic confusion diet plan. It can involve a few days of eating fewer calories (around 1200-1400 calories per day) followed by several days of higher daily calorie intake (about 1500-2000 calories). 

Some people may follow a week or two of low-calorie intake, then up the caloric intake for two to three days, and then back to low-calorie. Others may follow a pattern similar to the 5:2 intermittent fasting plan, where you eat low calories for two days, followed by a five-day cycle of higher-calorie eating.³

Since calorie needs vary from person to person depending on age, gender, activity levels, and more, the plan may look different from one individual to another.

Any diet you follow should be personalized to your needs, especially when cutting calories (going too low can backfire and put the body in a state of stress).

Metabolic Confusion Diet: Does It Work for Weight Loss?

A calorie deficit will (usually) support weight loss for most people, but keeping it off is the hard part. With the metabolic confusion diet, overall total caloric intake usually decreases. So, it's likely to lead to weight loss—but will it last?⁴

The premise behind metabolic confusion is that it "confuses" your metabolism to avoid the physiological adaptations that often accompany calorie restriction that can lead to a weight loss plateau or weight regain.⁵

To protect itself from starvation (even if you aren't exactly starving), the body will turn certain hormones on or off that control hunger and satiety. The more weight is lost, or the lower the calories, the hungrier you feel as these hormones tap your brain and say, "Hey, you need to eat something so you don't starve. We might be in a famine." Fat burning and even resting metabolic rate (RMR) can slow down (how many calories your body burns at rest to power organs and other essential functions) to conserve energy.⁶

Metabolic confusion diet proponents claim that eating habits like calorie cycling help prevent these changes because you'll never be in a long-term state of deprivation. One study from 2014 found that calorie shifting supported weight and fat loss and helped people adhere to their diet.⁷

Unfortunately, there is little research beyond this study and little to suggest that metabolic confusion "confuses" someone's metabolism. It's more likely that metabolic confusion works for weight loss because of the calorie restriction, but we don't know how well it works for long-term weight loss maintenance.

<div class="pro-tip"><strong>Also Read: </strong><a href=signs-metabolic-health-out-of-balance>6 Signs Your Metabolic Health Is Out of Balance (And What to Do About It)</a></a>.</div>

Metabolic Confusion Diet: What to Eat and Avoid

There isn't a strict diet plan you must follow with metabolic confusion. However, there are some general food intake guidelines that proponents suggest. Focusing on nutrient-dense, whole foods is still essential to giving your body the vitamins, minerals, and macronutrients it needs to function properly.

Foods that are typically recommended on a metabolic confusion meal plan include:

• Lean proteins such as chicken, fish, and tofu.
• Complex carbohydrates like whole grains, legumes, and starchy vegetables.
• Healthy fats from sources like avocados, nuts, and olive oil.
• Fruits and vegetables for vitamins, minerals, and fiber.

On the other hand, foods that should be avoided or limited include:

• Processed foods high in added sugars and unhealthy fats.
• Simple carbohydrates like white bread, pasta, and pastries.
• Sugary drinks such as soda and juice.

Pros And Cons Of The Metabolic Confusion Diet

If you choose to follow any diet, metabolic confusion included, it's essential to look at the pros and cons. What works for one person may not work for another.

Pros:

• Intentional Eating: Not everyone wants to track calories, but it does work for some people. Metabolic confusion may help people who want to count calories to stay accountable. Also, metabolic confusion requires planning to ensure your meals are within calorie goals, which can help you stay consistent.
• Adaptable to Food Preferences: No foods are off limits with metabolic confusion, so you don't have to eliminate any specific food group. As long as you stick to the metabolic cycle guidelines, you can choose to make any type of meal. Of course, food quality still matters for overall health, but metabolic confusion can be tailored to any food type you like.
• Possibly Fewer Feelings of Deprivation: As mentioned earlier, dieters who follow metabolic confusion may be less likely to overeat, as often seen with low-calorie diets, because higher-calorie days are part of the plan.

Cons:

• Encourages Calorie Restriction: Since metabolic confusion requires cutting calories for a few days, it's still a low-calorie diet. Research overwhelmingly shows that diets emphasizing calorie restriction without working on other food or lifestyle habits can be unsustainable and lead to metabolic adaptations that make it harder to lose weight.⁸
• Sustainability: Metabolic confusion works for some people in the short term, but there isn't much research to suggest metabolic confusion is sustainable long-term. It's packaged as a different kind of diet, but in reality, metabolic confusion is just another type of calorie restriction.
• Lack of research: The only study on metabolic confusion was limited in scope. There haven't been any studies to see how long-term metabolic confusion affects weight loss or overall health, especially long-term.
• Lack of guidelines: Although there are general recommendations for metabolic confusion, there aren't any definitive guidelines, which frustrates people who want a clear plan to follow.

Learn More About Fitness and Healthy Habits With Signos' Expert Advice

The million-dollar question for weight loss is not just how to lose it but how to prevent weight gain in a sustainable, non-restrictive way.

Generally, diets that require long-term calorie counting are only sustainable for some because calorie restriction can be challenging to maintain. Plus, they don't address the reasons we overeat in the first place or all the emotional behaviors that may be tied to diet and food choices.

That said, some people like a black-and-white approach. If calorie counting works for you, metabolic confusion could work as long as you don't drop calories too low for your body and (perhaps most importantly) you don't become overly obsessed with counting calories. Working with a registered dietitian nutritionist (RDN) can help you work to find a healthy relationship with food.

More than anything, achieving a healthy weight requires a plan that works for you. It's not just about your eating pattern but your whole lifestyle, including strength training, sleep, stress levels, and more. Signos can help you find all the puzzle pieces to create a personalized, sustainable plan for health and wellness.

Signos uses a continuous glucose monitor (CGM) to provide real-time metabolic feedback. Your CGM data helps you better understand how food, physical activity, and other healthy lifestyle factors impact your metabolic health and weight. With Signos' feedback, you can make more informed decisions about your health and fitness to remove metabolic roadblocks and reach your goals.

Curious to learn more? Find out if Signos is a good fit for you by taking this quick quiz.

<div class="pro-tip"><strong>Learn More: </strong><a href=vegetables-metabolic-health>12 Fresh Vegetables to Support Metabolic Health, From a Dietitian</a>.</div>