Metabolism Miracle Diet: Reload And Revolution

Metabolism Miracle Diet by Diane Kress earned many epithets, including “revolutionary”, “sensational”, and “fast”. The author herself, without any false modesty, called her meal plan a “Metabolism Miracle”.

From the height of her experience in clinical nutrition, the healthy nutrition expert says that proper eating and correct regime can help you:

Take back the control over your uncontrollable body

Get rid of cravings for sweets and harmful food

Lose weight permanently

World fame found Diane Kress shortly after she turned 50. By that time, she was well-known in narrow circles as a dietitian and instructor of specialists in weight loss. Summarizing her years of experience, in 2010, the American launched the book The Metabolism Miracle and woke up famous.

The publication has become a bestseller, and Diane literally broke into the top list of best US nutritionists.

Her eating plan is called the metabolic diet and the emergence of many versions, interpretations and amendments also prove its high popularity.

Metabolic diet

Metabolic diet (or Metabolism Miracle diet) is a special eating system that will help your body:

  • work again like clockwork,
  • start to adequately metabolize glucose,
  • produce a commensurate amount of insulin.

The original metabolic diet is based on Diane Kress’s view at the problem of excess weight.

By her opinion, she is close to other renowned specialists, like:

  • Osama Hamdy, the developer of the famous “chemical diet”,
  • David Perlmutter, author of the acclaimed work “The food and the brain:
  • what carbohydrates do with health, thinking and memory”.
Metabolic Diet

Constantly working with people suffering from obesity, Kress could not help but notice the major drawback of most popular diets.

  • They suggest to avoid fatty foods, or cut back on the amount of calories, or count points, or move more or eat less, arguing that it is equally suitable to everyone and will help get rid of the undesirable extra pounds.

And we all know what happens in reality.

Many either fail to continue the diet out of hunger and discomfort, or don’t lose weight, or lose weight by incredible efforts over themselves just to offensively quickly regain their weight.

The nutritionist says:

Fat people are fat not because they lie on the couch and overeat. 

It all happens because of the fact that their metabolism has become the “B metabolism”. Kress came up with this term to counter the situation to the “normal” “A metabolism.”

“B Metabolism” can also be considered synonymous with such terms, as

  • “Syndrome X”,
  • “Reaven’s syndrome,”
  • “lazy metabolism”,
  • metabolic syndrome,
  • insulin resistance syndrome.
Diet Food

These names also entitle a complex disorder caused by an unhealthy lifestyle and abuse of fast carbohydrates.

“B Metabolism” seriously impairs glucose utilization by the body: it causes not only overweight, but also many diseases, including cardiac and gynecological.

  • Metabolism violation makes insulin levels to swing inadequately, causing a famine, fraught with faint and dizziness when people are trying to simply refuse to eat (this is why the people with metabolic syndrome fail to lose weight with ordinary strict diet!).

At the same time, when they refrain from food, they may even gain weight… and this is not a hoax and not a miracle. 

Again, blame it all on the excess insulin. It “lures” glycogen from the liver, and it again raises blood glucose level, making fat cells store fat.

The inability to stabilize sugar level, the carriers’ of “B metabolism” transforms people into carbohydrate addicts, who:

Eat and can not get full

Sleep and can not sleep

Lose weight and can not lose weight

Medical treatment of “Syndrome X” is a long, costly and hardly predictable in terms of results. This disorder is insidious by the fact that it can be written down in your genes. Thus, many obese children and adolescents are paying for the food promiscuity of their ancestors.

Diane Kress, warns us that “gene B” is often dormant for a long time, until it is “triggered” by:

Serious stress

Long period of physical inactivity

Hormonal disorder

If this is the case, a slender man can suddenly gain overweight, and despair in his attempts to get back into shape.

Therefore, the metabolic diet offers, figuratively speaking, to clean up all the garbage out of the body and start a new life, having restarted the metabolism through a special approach to nutrition.


Metabolic Diet by Diane Kress includes three phases that differ by duration and amount of carbohydrates. Below, we provide a convenient general list of prohibited and allowed carbs, as well as the allowed products for all phases of the diet.

First phase of the metabolic diet:

duration – 8 weeks;
nutrition – 25 grams of carbohydrates allowed per day + products from the list of allowed foods

Second phase of the metabolic diet:

duration – until the desired result;
nutrition – 60 grams of carbohydrates allowed per day + products from the list of allowed foods

Third phase of the metabolic diet:

duration – any time, including possible use as a usual eating system;
nutrition – products from the list of allowed foods + adequate amount of “slow” carbohydrates (whole grains and cereals, fruits with low glycemic index) in an amount effective to maintain good health and maintain the achieved weight.

The first phase of “giving up” carbohydrates is the most important part of the metabolic diet, while as on the second and third – you will generally reap the fruits of your initial efforts.


The first phase under the code name “Carb Rehab” lasts 2 months and solves the following problems:

  • When abandoning carbs, you break the infinite cycle that sends a large amount of sugar in your blood and increases the insulin.
  • “Shutoff” of macronutrient that is fatal for the “B metabolism” helps using up glycogen deposits in the liver, which feeds the insulin in the absence of income of carbs with food.

Diane Kress recognizes that she, as a dietitian, does not consider a long-term low-carbs or carbs-free diet a healthy and balanced one. However, she is confident that severely restriction of carbs for 2 months is a lesser evil, and practically the only way to spur the insulin.

Eight weeks is enough time for the pancreas to get back to normal functioning and cease to produce tons of insulin, as well as for recovering the normal cells reaction to the release of this hormone.

During the first phase, you are allowed to eat not more than 25 grams of carbs a day. It is highly desirable not to eat the allowed amount at single time, and to evenly distribute it between the meals.

The optimum number of daily meals on metabolic diet is 5 at any phase.

It is also very important to put something in your mouth not later than one hour after awakening and to have a light snack shortly before bedtime. It is important to eat at regular intervals and not to forget about hydration:

  • at least 1.5 liters per day,
  • you can drink 500 ml of unsweetened drinks without caffeine (such as herbal tea).

Even though they cover the carbs, restrictions do not apply to other products (see the lists below). 

They were allowed in any amount, not forgetting, however, that you are trying to lose weight and get healthier.

  • So you do have to control the volume of your meals.

While complying to Diane Kress diet, it is recommended to choose sparing methods of cooking without oil or butter.

You can cook your dishes by:




If you won’t survive without salt, try to limit its use with the first half of the day. Spices are allowed without any restrictions! Synthetic and non-caloric natural sweeteners (stevia) are allowed, but in moderation.


Diane Kress warns:

  • Days 3 to 10 of the metabolic diet are the most difficult, because your body feels real carbohydrate withdrawal syndrome.

Then, you will get the relief from cravings for sweets and a constant desire to chew something, which is an incomparable experience! When eight carbs-free weeks end, the time will come to move on to the second phase.

This phase is not limited by any deadlines.

  • The main indicator is your result.

The second phase may be considered completed, when you see the number on the scale that you have dreamed of. To make this happen, you should eat the same as during the first phase, and increase the daily “dose” of carbs from the allowed list up to 60 grams, distributing them into three meals.

Time for the third phase. Same rules apply for this phase, yet the restrictions on carbohydrates undergo another transformation

You should not put on your plate such foods like pastries, sweets, fast food, potatoes, white rice, or fruits, but you can add some things from the “forbidden list”:

Whole grains


Grains (except wheat and white rice)

Unsweetened fruit in the quantities that you consider adequate for a balanced diet

If your insulin began to “rise from its knees” (signs – you started to gain weight again feel worse), you should get back to the second phase for some time.



Carbs that are TOTALLY BANNED in the first and second phase of the metabolic diet

  • Bread and bakery products,
  • pasta,
  • rice and other cereals,
  • sweet and savory biscuits and crackers,
  • cereals and breakfast cereals,
  • muesli,
  • fruit,
  • fruit juice,
  • all varieties of potatoes,
  • carrots, beets,
  • lentils,
  • mature beans and peas,
  • pumpkin and pumpkin seeds
  • milk,
  • yogurt,
  • commercial desserts,
  • sweets and soft drinks, including with sweeteners.

LIMITEDLY ALLOWED carbs (25 grams per day in the first phase, 60 g in the second phase)

  • dry rye crispbreads and crispbreads of seeds (not air rice and so on),
  • low-carb crackers and tortillas,
  • desserts without sucrose and fructose,
  • yogurt with no additives, sucrose and fructose.

NOTE: To determine the correct amount of carbs in the products, you should subtract the amount of dietary fiber from the total amount of carbs in the composition. If necessary, count by the portion volume.

For example, crackers:

total carbs – 6 g,

dietary fiber – 1.8 g

6 – 1,8 = 3.2 g

This means that you can add a cracker to one of the meals at the first phase of the metabolic diet, since it has less than 5 grams of carbs.

Other allowed products (for all phases of the metabolic diet)

FATS – in moderate amounts

  • Butter (72%),
  • low-fat sour cream (15%),
  • cream (10%),
  • vegetable oils,
  • nuts,
  • seeds,
  • avocado.


  • lean meat,
  • poultry without skin,
  • fish fillet,
  • seafood,
  • low-fat cheese,
  • cottage cheese,
  • peanut butter without added sugar and syrups,
  • tofu,
  • unsweetened soy milk,
  • eggs,
  • vegetarian soy meat substitutes.

VEGETABLES AND GREENS (non-starchy vegetables)

  • artichokes (all parts),
  • asparagus,
  • eggplant,
  • broad beans and legumes,
  • peas and their sprouts,
  • broccoli,
  • Brussels sprouts,
  • cabbage,
  • cauliflower,
  • celery,
  • turnips,
  • cucumbers,
  • leafy vegetables,
  • fennel,
  • mushrooms,
  • okra,
  • peppers,
  • radishes,
  • sauerkraut,
  • tomatoes (up to one medium at one meal),
  • tomato juice.


Diane Kress reminds you that exercise remains an integral part of any comprehensive weight loss plan, and the metabolic diet is no exception.

  • Proceed to regular workouts, when the most difficult first days are over and you no longer have fever, fatigue and irritability, caused by withdrawal from carbs.

180 minutes of exercise is your weekly minimum. The author of the Metabolism Miracle system recommends exercising 5 times a week, leaving two days to rest and recover. 

It is desirable to focus on cardio exercises, since namely this kind of load allows burning fat as efficiently as possible.

Metabolic Diet promises to not only help you regain control over your body and appetite, but also to get you rid of many unpleasant effects of constant carbs “overdose”. Maybe, you should really try it?