The Metabolic Balance program is based on four phases. The duration of the phases will depend on the individual health goal. This is especially so for the strict phase (phase 2) which can be individually adapted to your needs.
Breakfast is breakfast.
That’s the most important rule. Breakfasts may only be varied with other breakfasts. For example, you may only have eggs for breakfast if they are listed as a breakfast in your personal plan. Otherwise you have to do without an egg at breakfast.
Eggs are suspected of increasing the tendency towards inflammation when they are eaten for breakfast, but are more easily tolerated when eaten for lunch or dinner.
All other meals may be interchanged, provided the quantities are adjusted accordingly. At noon you should have 10g less protein than in the evening. This means that those who have 125g chicken on their plans for lunch, but prefer to eat it in the evening can eat 125+10 = 135g chicken. A fish portion of 130g, on the plan for the evening, should be reduced to 130–10 = 120g.
Please – eat only sourdough wholemeal rye bread. i.e. no yeast!
Unfortunately, many rye breads in Australia also contain wheat, you need to double check. Your bread should be 100% rye flour without any other flours!
Sourdough is a fermenting dough that acts as a natural baking agent. Baking with sourdough requires skill, experience and time, which nowadays has led to sourdough hardly being used at all for baking. We are thankfully seeing more Sourdough breads increasingly available in Australia.
Be aware though that some breads that claim to be sourdough are often only an additive for breads that are otherwise yeast-raised.
When yeast is added, these processes are greatly accelerated, but to the detriment of the quality of the bread and its digestibility.
In the case of wholemeal rye bread, your metabolism has the time to break down glucose from the starch. As a result, the insulin level only rises very slowly – unlike what happens with “fast carbohydrates”, it doesn’t skyrocket only to drop sharply again and make you hungry.
Fast carbohydrates stimulate carbohydrate metabolism and blocks the fat metabolism. Wholemeal rye bread ‘fills you up’ better than other breads and it also contains more fibre.
The type indicates the proportion of husks and outer layers of the grain remaining in the flour. The higher the type, the darker the flour and the higher the proportion of husk and surface layers.
There are rye flour types of 1800, 1370, 1150, 997 and 815. For comparison, wheat extract flour, i.e. ordinary household flour, is type 405.
If you have dried fruit on your plan, you can exchange it for fresh fruit in the ratio of 45g dried fruit to 120g fresh fruit. Vice-versa (substituting dried fruit for fresh fruit) is definitely not permitted. In general, eat only the fruit specified in your plan.
You can exchange and mix salad and vegetables.
Vegetables that are not on the plan may not be eaten. By the way, potatoes are not considered to be vegetables. If potatoes are appropriate for you they will be listed as a starch on your plan.
Special features of the soya group
Products from soy groups 1 and 3 can be eaten on the same day, but not at the same meal, because they have a different amino acid spectra.
Soya is divided into the following groups:
These are two separate protein groups. This means that on the same day you may have a meal with fish and a meal with seafood.
You’re not allowed to mix them during meals though, for example you can't eat fish with prawns. The quantities of fish and seafood should be identical.
In phase 1 (cleansing) and the following 14 days of the strict phase 2, adding oils is not allowed. After the 14 days, however, it's important to include them.
Anyone who has never tried healthy delicious oils before will now discover a new world. There is an incredible number of oils, each with its own different merits – and almost all of them have their own taste.
3 tablespoons per day should be the minimum. Experiment. Many of our clients also consume more oil and feel great afterwards.
We recommend that you include at least 1-3 tablespoonfuls of linseed oil per day. Linseed oil contains omega-3 fatty acids and is the star of the recent research into the prevention of diabetes and Alzheimer’s disease. However, reliable studies are not yet available.
Please ... never heat cold-pressed oils. They will lose their taste and the value of their ingredients. We recommend native coconut oil or ghee for frying. They have a high smoking point and hence are highly heat-resistant.
If you’ve only used oil for salad dressings and frying up until now, a new world of taste awaits you. Many of our clients season with oil. Some add a teaspoon of poppy seed or nut oil to their yoghurt in the morning. Others sprinkle a little chilli oil over their recently sautéd fish. Just try them out and see what you like best.
Please make sure that the oil you use comes from organic (bio) dynamic cultivation. Many harmful substances are fat-soluble, so they remain in the oil and are able to enter your body. This also applies in particular to pollutants from plastic packaging.
Please make sure that your oil has not been chemically filtered.
Oil loses its quality and taste when exposed to light and air. This is why quality oil manufacturers make sure they use closed systems. So if you buy an oil made by hand in a small ancient oil mill with open millstones during your holidays, you may have not necessarily bought the best possible product.
On the other hand, even small dedicated oil producers bring their harvest to highly-professional closed presses and produce an oil of excellent quality. The size of the manufacturer does not in itself allow conclusions to be drawn about the quality of its products.
Also pay attention to the packaging of your oil. Light and air should not be able to enter the package. Always choose an oil in a glass bottle.
Omega 3 and Omega 6 fatty acids have vital functions in many metabolic processes – and these functions influence each other. Omega 3 and Omega 6 fatty acids are the basis for the formation of hormones, which in turn are indispensable for metabolic processes, such as blood clotting, inflammatory processes and cell renewal. A deficiency in Omega-3 and Omega-6 fatty acids leads to growth disorders, skin changes and susceptibility to infections.
However, the body cannot produce them itself, so they have to be supplied from our food.
Omega-3 fatty acids (EPA and DHA) are found abundantly in fatty sea fish such as tuna, mackerel, salmon or herring. Those who do not like to eat fish have vegetable alternatives such as linseed oil, hemp oil, walnut oil or rapeseed oil. Linseed oil, with an alpha-linolenic acid content of 50%, is one of the richest sources of this important fatty acid.
Among others, Omega-6 fatty acids include linoleic acid and arachidonic acid. Linoleic acids mainly include sunflower oil, thistle oil, maize germ oil and wheat germ oil, but there are many more.
Garlic, ginger and fresh herbs may be used in natural quantities even if they are not explicitly listed in your plan.
The situation is different with onions, however; they count as vegetables and may only be eaten if they are on your food list (see your vegetable section).
Lemons may only be used if they are on your fruit list, but lemon gratings can be used in small quantities. Please ensure that you use untreated lemons!
Whether or not you want to drink coffee is ultimately up to you. Many clients decide to give up coffee altogether during their change of diet and stick by their decision. In fact, coffee is not entirely uncontroversial in terms of its cultivation and its ingredients as far as its effect on the body is concerned.
But if you do decide to drink coffee, drink it only at mealtimes or immediately afterwards within your meal hour. If possible, do not drink coffee between meals.
Do not count the amount of coffee you drink as part of your water quota.
And please ... don’t add milk or sugar to your coffee! At the start, some clients are not keen on black coffee, but almost everyone gets used to it very quickly and often later lose their taste for milky coffee.
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