METABOLIC CONFUSION: IS IT EFFECTIVE FOR WEIGHT LOSS?

Medically Reviewed by Dr. Sony Sherpa (MBBS) - August 9, 2024

Metabolic confusion, also known as calorie shifting or calorie cycling, is a dieting approach that involves varying your calorie intake daily. The idea behind this approach is to "confuse" your metabolism by constantly changing the number of calories you consume, which can lead to increased weight loss and breaking through weight loss plateaus.

The theory behind metabolic confusion is based on adaptive thermogenesis, which is the body’s ability to acclimatize and change its metabolic rate in response to changes in calorie intake.

When you consistently consume a few calories, your body adapts by slowing down your resting metabolic rate (RMR) to conserve energy. This metabolic adaptation can make it challenging to resume losing weight as your body becomes better at burning fewer calories.

If severe enough, the body can treat the situation like a period of starvation or illness, ushering a host of potentially unfavorable outcomes, such as^[1]:

1. Decreased hormone levels, including testosterone, thyroid hormone, cortisol, and leptin (fullness hormone).
2. Increased ghrelin levels (hunger hormone)
3. Lower physical activity levels

These adaptations hinder successful long-term weight loss and can also occur with calorie cycling.

By varying your calorie intake, you can prevent your body from adapting and keep your metabolism "confused," leading to continued weight loss.

This blog dives into the science behind metabolic confusion, its benefits and drawbacks, and how to incorporate it into your fitness routine.

How Does Metabolic Confusion Work?

Metabolic confusion is based on the principle of metabolic flexibility.

Metabolic flexibility refers to the body’s ability to swap between using varied fuel sources, such as different proportions of carbohydrates and fats, for energy. You can improve your body’s metabolic flexibility, overall health, and weight loss by constantly changing your calorie intake.

The most common approach to metabolic confusion is to alternate between low- and moderate-calorie days. Some people also include a high-calorie day.

• On low-calorie days, you consume fewer calories, typically around 20-25% less than your usual intake.
• On moderate-calorie days, you consume more calories closer to your usual intake.
• On high-calorie days, you consume around 20-25% more than your usual intake.

For example, if your usual calorie intake is 2000 calories per day, on a low-calorie day, you would consume 1500-1600 calories; on a high-calorie day, you would consume 2400-2500 calories.

Programs vary in their recommendations, with some suggesting to consume 2000 calories or more on high-intake days and 800-1200 on low-calorie intake days^[2]. These approaches to metabolic confusion are similar to alternate-day fasting in this respect. Others suggest merely differing calorie consumption daily, alternating between high and low, without keeping the number set.

Varying Workouts

In addition to varying calorie intake, metabolic confusion also involves varying workouts. Mixing up your exercise routine can include manipulating exercise intensity, incorporating diverse stimuli, and changing your workout routine.

By varying your workouts, you can preclude your body from adjusting to a specific exercise routine, leading to continued progress and preventing plateaus.

It makes sense to vary your exercise routine with your caloric intake, doing less exercise on low-calorie days and more on moderate or high-calorie intake days.

It helps to catalog exercises that work different muscle sets and to rotate them in your weekly routine, emphasizing a different muscle group each day. On days when you do more, try to make the bulk of your exercise more balanced to avoid overworking any particular muscle group.

Is Metabolic Confusion Effective?

Some evidence suggests that metabolic confusion is more successful than other diets that limit calorie intake. More research is needed to understand its effectiveness.

The findings of several studies reveal the following:

• Diet cycling between high and moderate caloric intake promotes gradual weight loss. Women following this method lost between 4.5 and 5 lbs after one month and up to 10 lbs after five months. Results were more pronounced in the first three months.
• A calorie-shifting diet proved to work better than a caloric restriction diet in terms of lowering weight, fat mass, blood triglycerides levels, blood glucose, and total cholesterol. Participants lost an average of 5-6 kg per month, roughly 1 kg more than a caloric restriction diet.
• In mice, caloric restriction diets were more beneficial for limiting the growth and spread of tumor cells than calorie-shifting diets. These results remain inconclusive.
• In most studies, caloric cycling did not affect basal metabolic rate, whereas caloric restriction lowers the basal metabolic rate over time, causing the body to become less efficient at burning calories.^[3]

Additionally, it may only be suitable for some people and not others. The results will depend on personal factors such as age, genetics, gender, and overall health.

Metabolic Confusion vs Intermittent Fasting

Intermittent fasting is another popular dieting technique that includes rotating between periods of eating and fasting. While both metabolic confusion and intermittent fasting involve alternating between periods of low and high-calorie intake, there are some critical differences between the two.

One of the main differences is the length of the fasting period. Intermittent fasting typically lasts 16-24 hours, while metabolic confusion involves alternating between low and high-calorie days within 24 hours.

Additionally, intermittent fasting does not necessarily include varying workouts, while metabolic confusion emphasizes the importance of workout rotation, varying exercise intensity, and incorporating diverse stimuli.

Benefits of Metabolic Confusion

There are several known benefits to varying one's metabolism over keeping it the same every day:

Breaking Plateaus

One of the main benefits of metabolic confusion is its ability to break through weight loss plateaus. By constantly changing your calorie intake and varying your workouts, you can prevent your body from adapting and continue making progress toward your weight loss goals.

Higher average metabolic rate and calorie expenditure

Constantly changing your calorie intake can help increase your metabolism and overall calorie expenditure. This metabolic boost can lead to enhanced weight loss and improved fat burning.

Freedom to be Flexible

Metabolic confusion allows flexibility in your diet and exercise routine. By varying your calorie intake and workouts, you can tailor your metabolic confusion plan to align with your preferences and lifestyle while still achieving your weight loss goals.

Resets the Metabolism

Metabolic confusion can also serve as a "reset" for metabolism. If you have been following a strict diet for a long time, your body may have adapted to the reduced calorie intake, making it difficult to continue losing weight. By incorporating metabolic confusion, you can reset your metabolism and continue making progress towards your goals.

Workout Variety

Another benefit of metabolic confusion is the emphasis on varying workouts. There are several benefits to varying your workout routine:

• Stops the body from adapting to one intensity level
• Facilitates continuous progress
• Prevents boredom with more stimulation
• Helps to keep one engaged and motivated
• Enhances muscle activation and energy levels

Preserves Muscle

In a study^[4] conducted on athletes, the findings reveal that intermittent energy restriction helped preserve muscle mass than prolonged energy restriction. This result is another example of how metabolic confusion and calorie cycling may work better than prolonged fasting or dietary restrictions, which may lead to undesirable weight loss or even weight gain without muscle.

Drawbacks of Metabolic Confusion

While metabolic confusion can be a fantastic tool for weight loss in some, there are a few potential drawbacks:

1. Restrictive: Like other diets, following a metabolic confusion diet can be restrictive as it requires constantly monitoring and adjusting your calorie intake.^[5]
2. Lack of solid scientific evidence: While some evidence suggests that metabolic confusion can be effective for weight loss, more studies are needed to understand its long-term effectiveness and potential risks.
3. Potential for confusion and burnout: Constantly changing calorie intake and workout routines can be confusing and overwhelming for some individuals. If overwhelming, it can lead to burnout and a lack of consistency.
4. Difficulty planning and maintaining consistency: Planning and tracking different calorie intake and workout routines can be time-consuming and require careful organization. Additionally, a consistent yet ever-changing routine can be a challenge to maintain, especially for individuals with busy schedules.
5. Risk of overtraining or neglecting specific muscle groups: Constantly rotating workouts without proper planning can lead to overtraining or neglecting certain muscle groups.

Metabolic confusion may not be suitable for everyone, especially individuals with specific health conditions or dietary restrictions. It is essential to consult with a registered dietician before implementing this technique to assure safety and suitability.

Myths and Misconceptions

Numerous myths and misconceptions encompass metabolic confusion, making it tricky to determine what is fact and fiction. Some people may believe that you can eat whatever you want on high-calorie days or that you can eat as much as you want on low-calorie days.

Myth: You Can Eat Whatever You Wish on High-Calorie Days.

Fact: While metabolic confusion allows for higher calorie intake on certain days, choosing quality over quantity is still required for optimal health. Sustaining a balanced, nutrient-dense diet to support overall health and weight loss goals is crucial.

Myth: Metabolic Confusion Requires Extreme Calorie Restriction.

Fact: Although metabolic confusion involves alternating between low-calorie and high-calorie days, it does not necessarily mean extreme calorie restriction on low-calorie days. It is essential to ensure that you still provide your body with adequate nutrition and energy on all days of the cycle.

Myth: Metabolic confusion guarantees continuous weight loss.

Fact: While metabolic confusion can effectively break weight loss plateaus, individual results may vary. Genetics, underlying health conditions, and program adherence can influence weight loss rate and extent.

Researching and consulting with a registered dietician before implementing metabolic confusion into your routine is highly advisable.

Designing a Metabolic Confusion Plan

The first step is determining your optimal daily calorie intake.

• You can find calculators and resources online to help you achieve this. They usually require your BMI (Body Mass Index), age and gender. You can estimate your BMI based on your height and weight.

As explained, you then need to cycle your calorie intake.

• On low-calorie days, you can consume 20-25% less than your average, whereas on high-calorie days, you can consume 20-25% more. On medium-calorie days, you can consume your ordinary average.

This approach works best in the context of a healthy diet plan. The diet needs healthy modification that keeps one sustained and feeling full.

• To achieve high or low calories daily, one needs to moderate their meal sizes and balance the ratio of carbs, fats, and proteins consumed on a given day.
• Generally, fats and starchy carbs are usually the highest in calories, while fiber-rich carbs and plant-based proteins are the lowest.

These are required foods for daily balance, yet changing their emphasis can achieve an effective metabolic confusion meal plan.

Tips for Implementing Metabolic Confusion

If you are interested in incorporating metabolic confusion into your fitness routine, here are some tips and guidelines to remember:

• Consult with a registered dietician before starting any new diet
• Do your research and ensure you understand the principles behind metabolic confusion
• Keep track of your calorie intake and ensure you still consume a balanced and nutritious diet
• Vary your workouts and incorporate diverse stimuli to prevent your body from adapting
• Ensure your exercise routine is balanced and evenly targets various muscle groups
• Be consistent and stick to a schedule for low and high-calorie days
• Listen to your body and make adjustments as needed

Conclusion

Metabolic confusion is a dieting technique that involves varying calorie intake and workouts to prevent your body from adapting and thus helping to potentially break through weight loss plateaus. While some evidence suggests that it can be effective, more research is needed to understand its effectiveness fully. If you want to incorporate metabolic confusion into your routine, consult a registered dietician and do your research to ensure you are doing it safely and effectively.

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