What Is The Metabolic Confusion Diet Plan And How Does It Work?

Mahrukh Lodhi

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Are you looking to shed those extra pounds? We understand that looking around and searching for the best diets is nothing but an overwhelming situation you get trapped in so that you can lose a few pounds.

It’s not just the new diet plans coming out now and then, but the questions like what to eat, how many calories to eat, which diet plan to follow, and so many more questions that can get highly confusing.

But you don’t need to worry about eating or dieting anymore. Our perfect diet plan will confuse your metabolism and not your mind. 

Read ahead to find out what is a metabolic confusion diet coined by Dr. Mauro Di Pasquale, a doctor of natural medicine, and how it works. Also, you would want to work on this diet plan as soon as possible. Therefore, we have attached a sample of what the metabolic confusion diet plan would look like, how you can adopt it and a few steps to customize it for yourself.

What Is A Metabolic Confusion Diet Plan?


Consuming the same kinds of food daily, keeping your body in a calorie deficit for extended periods, and not adding any variety to your meals or the quantities consumed makes your body immune to those foods.

This means that your body will no longer be able to absorb the nutrients from the food. This situation will further lead your body to keep feeling hungry and unsatisfied, resulting in weight gain instead of weight loss.

The metabolic confusion diet plan comes into play to avoid these situations and keep your metabolism on its toes. Also known as calorie cycling or calorie shifting diet, you consume high and low calories on alternate days of the week. 

While some may claim it to be similar to intermittent fasting on alternate days, everybody does not agree. In the metabolic confusion diet plan, you consume high calories, i.e., 2000 or above, for one day and then low calories, i.e., 1200, the other day. 

Just like calorie consumption depends on every individual’s basil metabolic rates, how you enjoy this high and low-calorie pattern also differs. For example, some people would like to keep alternating every day while others would alternate every week. 

While the eating pattern is entirely on the individual to decide, experts say you must stick to one pattern to see visible results.

Since the metabolic confusion diet plan allows you to take breaks frequently by eating more calories every other day or every other week and does not force strict workout guidelines, people tend to stick to these diets for longer durations. 

It does not make one feel like they are on a diet or are forcing themselves to eat less, and it gives them the flexibility of adjusting their schedules, making the metabolic confusion diet plan a success.

Does Metabolic Confusion Diet Plan Work For Weight Loss?


There is no easy way around when you need to lose weight effectively and keep it off forever. While the primary goal of a metabolic confusion diet plan is to trick your metabolism into working at maximum with high and low calories, you still need to ensure regular exercise.

When you keep alternating between high and low calories, you’re not only keeping the body from getting used to the eating patterns; you are also making your metabolism work faster to burn more calories.

Advocates of the metabolic confusion diet plan claim that if you’re dieting or eating in a calorie deficit for long durations, you’re slowing down your RMR (resting metabolic rate) and reducing your body’s calorie-burning capabilities.

Whereas if you follow the metabolic confusion diet plan and regular workouts, you keep giving your body the much-needed breaks from calorie deficits and getting your metabolism to work faster, ultimately leading to weight loss.

According to a famous study, they experimented on a group of people. In one group, the people were kept on a calorie deficit, allowing them only 1200 calories a day for six weeks, while the other group followed calorie cycling, where they had a restricted diet for 11 days and three days of unrestricted diet for over six weeks.

At the end of the study, the researchers concluded that the people following a restricted diet plan had significantly slower resting metabolic rates than the other group. Moreover, they also found that people following calorie-shifting diets had lost more weight than the other group and felt less hungry. 

Since calorie cycling or metabolic confusion diet allows frequent breaks and greater flexibility in calorie consumption, individuals are likely to follow it for longer durations. However, we still need more research on the long-term effects of the diet.

Is Metabolic Confusion Diet Safe?

Just like you’re conscious of any other diet plan you follow, you need to be aware of your food choices and calorie intakes when it comes to metabolic confusion diet.

While the diet says to consume high and low calories, you must know that you have to consume at least 1200 calories on your low-calorie days and a maximum of 2000 on your high-calorie days.

Until and unless you’re going to an extreme with your high and low calories, like 800 on low-calorie days and 3500 or more on high days, you won’t be causing any harm to yourself.

Another point to remember when following a diet is to make sure that you have your doctor’s permission. Such diets with varying calories may not be safe for people with diabetes because calorie shifting causes significant fluctuations in blood sugar levels and may be dangerous.

As long as you take a few precautions and are mindful of your choices, metabolic confusion diets are safe to follow.

Related Article: Should You Start Intermittent Fasting?

Advantages of Metabolic Confusion Diet

When it comes to your health, it is essential that you not only research it thoroughly but explore the pros and cons of it as well.

Therefore, we have compiled some of the pros and cons of a metabolic confusion diet plan so that you can make an informed decision.

Allows Dietary Flexibility 

When you’re following a diet plan, the guilt of eating something can drag you into a never-ending rut. You shouldn’t feel guilty for eating anything because even though you’ve consumed the food, you’re not happy about it, so you’re most likely to stop following the diet entirely and let go of the idea of losing weight. 

Trust me, you don’t want to go down that horrible road!

The most significant benefit of the metabolic confusion diet plan is that you can freely enjoy all the gatherings, birthday parties, and lunches you want without hurting yourself or feeling guilty for eating anything.

Since the metabolic confusion diet plan doesn’t give you any strict guidelines for eating, you can decide by yourself how many calories to consume and how many high-calorie days you want.

The research says the more flexible the diet is, the longer you’re expected to follow it.

Reduced Hunger Levels 

One thing that most people following a calorie-restricted diet end up doing is overeating junk food and consuming empty calories on their cheat days, which throws them off of their weight loss journey.

Another great benefit of the metabolic confusion diet plan is that you don’t have any cheat days that may lead you to eat anything and everything in sight. You consume extra calories and enjoy your meals in a well-planned and intentional manner.

This planned consumption of extra calories keeps you from eating junk food, not feeling deprived of your favorite meals or any hunger pangs leading to binge eating and consumption of empty calories. 

Here is a disclaimer: Whether on a diet or not, consuming excess sugar, salt, and saturated fats will cause unwanted cravings. You can easily avoid hunger pangs if you eat a balanced diet with sufficient proteins, fiber, and healthy fats.

Disadvantages of Metabolic Confusion Diet

While there are benefits and people are all over this new diet trend, there still are some disadvantages.

Restricted Diet

Even though an individual gets to pick their own high and low-calorie days in the metabolic confusion diet, you’re still supposed to restrict your diet to 1200 calories frequently. This restriction of 1200 calories is where the major problems lie.

The first problem with the figure of 1200 calories is that, just like every other diet, you’re also supposed to restrict your intake for long durations. As per research, calorie deficits for long durations also hinder progress.

The second issue with the diet is that when you consume 1200 calories only on your low-calorie days, it does not consider factors like height, weight, and gender of the individual. 

These factors differ from person to person, just like the preference for low and high-calorie days differ. For example, a person with a height of 6ft or more and weighing 200 pounds or more will require more sustenance calories than a person who is 5ft and weighs less than 150 pounds.

Limited Available Research 

Even though more and more research has been coming out now and then, this particular metabolic confusion diet still needs more analysis. However, much of the study is mainly on different calorie shifting variations and alternative day fastings, which also have little agreement.

The mere idea of confusing your metabolism is less accurate than one might think. This term of confusing your metabolism overlooks your body’s capability of adaptiveness. Your body will not get confused with constant high and low calories; this amazingly sophisticated body can quickly adapt to your calorie shifts and the calories it needs to burn to keep your organs functioning.

Focuses on Quantity Over Quality 

Another disadvantage of the metabolic confusion diet is that it focuses more on the quantity of high and low-calorie days instead of the quality of food and nutrition you consume.

If you’re dieting and continuously eating junk food and things high in sugar, salt, and saturated fats, you may not witness a healthy weight loss, and even if you do shed a few pounds, you’ll regain it instantly.

Here is a twist to this disadvantage, though; yes, the diet does not give you a guideline on what to eat and what not to eat, but you still have the option always to choose foods offering balanced nutrients. Regardless of the calorie day, your food must be about consuming good levels of fiber, protein, and healthy fats.

Here is how you can understand this better: Yes, you can eat a whole pack of chips or a large pizza on either day, given that you’re keeping track of your calories, but these are not healthy options. Even if the calories in such foods and an avocado sandwich may be the same or even if the healthier, nutrient-rich food has more calories, you will be consuming a balanced diet, and that is what matters.

So, even though this diet does not give you a specified guide on what to eat and what not to eat, you’re still smart enough to differentiate and choose meals with balanced nutrients. 

Maybe Difficult To Sustain In Long Run

Regardless of the meals and dietary flexibility that the metabolic confusion diet plans offer you, they still may be difficult to sustain in the long run. 

This is because, for most days, you will be on a calorie restriction of 1200, which is very difficult if you’re comparatively an active individual. The same goes for your high-calorie days; whether you’re a male or a female and have different calorie consumptions, you still have to stay at the lower end of your calories.

For example, if you’re a man, you need to consume no more than 2000 calories; if you’re a female, you can not consume anything more than 1600. While your maximum calories as a male are 3000 and a female are 2400.

This shows that even on your high-calorie consumption days, you will be in a calorie deficit, which will not be sustainable in the long run. It’s not just your body that will get used to constant low nutrients, but you will also feel the hunger pangs and suffer cravings.

Moreover, if you cannot even imagine going on this diet for the rest of your life, this diet may not be for you. Consider healthy eating and eating balanced meals with regular exercise for long-term sustenance and effective results. 

Our Guidelines For Following Metabolic Confusion Diet Plan 

We know that the metabolic confusion diet plan initially has no strict guidelines to follow. Still, we feel there should be some guidelines so we can make sure that you’re avoiding the majority of disadvantages associated with the plan, stepping into something safe and a plan that will generate effective results.

  1. Consuming Meals With High Protein 

One of the most excellent tips is ensuring protein consumption to enjoy effective weight loss. Yes, if you’re consuming at least 100 – 150 grams of protein in one meal or spreading it throughout the day, you’re making a wise decision.

Proteins are an excellent dietary element that helps you regulate blood sugar, lose fat, and build muscle. Compared to carbs, proteins tend to take longer to digest, which means you’ll be full for longer durations of the day, and it will keep your cravings under control. 

So make sure that when you’re following the diet, you consume sufficient protein.

  1. Staying Hydrated 

When aiming to boost your metabolism, which is the core idea of this diet plan, you must keep yourself hydrated. 

Keeping yourself hydrated throughout the day can boost your metabolism to 30%, which means burning more calories.

  1. Conscious Carb Consumption 

Another significant tip you must consider is the kind of carbs you consume on your low-calorie and high-calorie days. 

When you’re on high-calorie days, try and consume complex crabs because they are higher in fiber content. For example, consume more fruits with skin, opt for whole grain breads and beans, etc.

While on your low-calorie days, go for a more protein-based diet. For example, consume more fish, meat, vegetables, chicken, etc.

  1. Make Sure To Consume Carbs In Every Meal

Yes, they are good no matter what people tell you or your brain tells you about carbs. Carbs are your energy source, and you must consume them with every meal.

We’re not discussing eating carbs like cakes, burgers, pizza, etc. We are talking about healthy and complex carbs that will give you energy and fuel to perform your daily activities instead of making you lazy and lethargic.

Spread your daily carb intake throughout your meals, with the maximum at breakfast and the minimum at dinner.

How To Design Your Own Metabolic Confusion Weekly Diet Plan 

While a simple metabolic confusion diet plan will look something like eating more one day and less the other, here is a sample of routine you can follow:

Monday: Low-calorie day (1,200 calories)

Tuesday: High-calorie day (2,000 calories)

Wednesday: Low-calorie day (1,200  calories)

Thursday: High-calorie day (2,000 calories)

Friday: Low-calorie day (1,200  calories)

Saturday: High-calorie day (2,000 calories)

Sunday: Low-calorie day (1,200  calories)

But this is barely anything that will help you when you want to start the metabolic confusion diet plan instantly. Since we believe that every human has a different calorie requirement given their height, weight, activity levels, and basil metabolic rate, we decided to give out some steps that will guide you in setting up your own personalized metabolic confusion diet plan. 

Step 1: The first step in setting your diet plan is to decide your goal. Are you looking to lose, gain, or maintain your weight? 

This step is crucial and must be throughout clearly because your goal will help you decide your calories in the next step. 

Step 2: Determine your consumption calories. Consider your gender, weight, height, physical activity, basil metabolic rate, and everything else, and then determine the amount of calories you need to consume.

Make sure you are going anywhere with at least 1200 calories no matter what because below this will be the dangerous zone, and you want to avoid going there.

Step 3: Now is the time to look at your everyday routine. How many outings, lunches, and parties do you need to attend, or when are the most predictable days of your outings?

This will help you identify the pattern you must follow in your diet. The one thing that this diet focuses on is following a strict format. Are you going for alternate weeks or days? So be careful when deciding the format.

Step 4: Now that we have decided our goal, calories, format, and everything, it’s time to list the foods you will consume. Even though this is a flexible diet, you must be conscious of the kind of food you will be consuming.

Write down all the protein, carbs, fiber, and healthy fats you will consume daily. Having a list of items will not only help you grocery shop them easily but will make sure that you only have healthy things that you can consume around you and will also keep you set for the entire week or month because you’ll know exactly what to cook for every meal.

This negates any chances of consuming unhealthy items, avoids hunger pangs, and enables you to enjoy effective results quickly.

These steps will help you not just set up a personalized diet plan but it will be something that will help you change your life for good while giving you a chance to see if this is the kind of life you want to follow.


  1. How many carbs should I eat for metabolic confusion?

Carbs are a great energy source, and complex carbs should be consumed to perform everyday activities. In the metabolic confusion diet plan, you can have carbs between 300-500 grams on high-calorie days; on low-calorie days, you can consume 50-150 grams.

  1. What exercises are good for metabolic confusion?

Since on high-calorie days, you will have more energy, you can opt for high-intensity workouts like HIIT or pilates. On low-calorie days, you should consider easy exercises like yoga, walking, stretching, etc.

  1. What are the best metabolism-boosting foods?

Eggs, nuts, chicken, spinach, beans, flaxseeds, lentils, green vegetables, ginger, and broccoli are just some of the many foods you can add to your metabolic confusion diet plan to help you boost your metabolism.

  1. Are there any drinks to boost metabolism?

Yes, coffee, green tea, or ginger tea have shown positive results in boosting metabolism and reducing hunger.


A metabolic confusion diet plan is similar to a calorie-shifting diet. It allows you to enjoy every meal without guilt and achieve your fitness goals. 

While this diet plan allows dietary flexibility and helps you curb your hunger levels, it is still a restricted-calorie diet with limited research available. Therefore, you must take caution before you start following it.

Moreover, the guidelines, such as hydrating and consuming sufficient proteins, fiber, and healthy fats, will help you to negate any side effects of the diet plan and ensure that you achieve your fitness goals effectively.

Since calorie consumption varies from person to person, we have listed a sample diet plan and how you can customize it according to your routine and eating habits. 

Just a little effort in designing a diet plan, regular workouts, and consciously consuming a balanced diet will help you see the results you have been waiting for for a long.

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