Losing weight is just a matter of time for endomorphs who switch to a metabolic-confusion meal plan. Since endomorphs have wider, curvier, and larger-boned bodies than other body types, they tend to hold weight in their hips, thighs, and lower stomach areas.
As a result, it’s not only more challenging for people to lose weight from these areas, but endomorphs tend to have more body fat and put on weight quickly.
A metabolic-confusion meal plan helps endomorphs lose weight and keep it off. With this diet, you alternate between a low calorie/low carb diet for 5-6 days, then switch to a high caloric intake for 1-2 days per week. Also known as carb cycling, this meal plan changes your calories to activate your body’s metabolic system and help burn fat.
Discover this top metabolic confusion meal plan designed to help endomorph body types get slim and stay slim now.
What is a Metabolic Confusion Meal Plan?
A metabolic confusion meal plan can help ectomorphs expedite fat-burning by alternating the number of calories and carbs consumed daily.
Due to their body type, many endomorphs have a level of insulin and carb sensitivity.
Therefore, when you eat high-carbohydrate foods, these carbs break down into sugars that your body more easily converts into fat instead of burning them for energy.
People with endomorph body types have difficulty efficiently converting carbs into energy. As a result, a lot of it turns into fat instead, leaving them tired and sluggish.
That’s why endomorphs tend to lose weight on metabolic confusion meal plans that also include carb cycling. Carb cycling refers to a meal plan where you alternate between high-carb and low-carb days.
You may also want to insert some zero-carb days. Except the low, naturally occurring levels in non-starchy whole foods) to kickstart your metabolism if you hit a plateau.
A meal plan that cycles carbs and calories confuses your metabolic system into significantly reducing body fat.
The great thing about this type of meal plan is that it’s flexible and non-restrictive. While some versions might reduce carbohydrates, this meal plan doesn’t get rid of them.
While sufficient protein and plant-based eating are ideal, you have the freedom to eat whatever appeals to you.
This can make it easier for a lot of people to stick to this method.
For example, if you usually eat 2,000 calories daily, reduce it to 1,500 calories 5 days a week. Then, on your high-calorie day, you can splurge on a higher caloric intake.
This mix of high-calorie and low-calorie meals helps push your body off a metabolic plateau. It fires up and resets your metabolism, plunging your body into weight loss.
Does a Metabolic Confusion Meal Plan Work?
While every person is different, many people with an endomorph body type report burning fat with this lifestyle.
According to nutritionist experts, you can lose weight with this plan, but you also need to adopt healthy exercise, stress management, and sleep habits to optimize weight loss.
Combining a metabolic confusion meal plan with HIIT is a great way to rev up your metabolism and supercharge your weight loss.
Changing up your meals and your workout routine has the power to help your body get out of a rut and burn more calories and visceral fat to create a slimmer, fitter you.
What Foods Should You Eat to Kickstart Your Metabolism?
An endomorph body type not only holds more body fat but also has the potential for building more muscle, too.
If you follow the low-calorie to high-calorie cycle, keep in mind that eating lean and plant-based food is the best way to slim down and achieve better overall health.
Aim to ensure your meals are rich in protein, including dairy, nuts, lean meat like chicken or turkey, and eggs.
Also, include low-glycemic foods like sweet potatoes, rice, quinoa, steel-cut oats, and fruit like apples, blueberries, bananas, blackberries, and strawberries to get your metabolism going.
You will also want to add plant foods full of protein and fiber, such as peanuts, peas, lentils, chickpeas, and beans, to your metabolic confusion grocery list.
Foods in the legume family not only contain high levels of dietary fiber, but they also force your body to burn more calories during the digestive process.
Beans and peas also help prevent a metabolism drop while they fire up your metabolic rate to burn fat.
Next, look for foods that contain zinc, iron, and selenium. These can include nuts, whole grains, leafy greens, and seafood like oysters. Another good way to activate your metabolism is to look for foods that contain compounds to turn up the heat.
For example, add tea, coffee, or chili peppers containing capsaicin. This compound increases your body’s temperature to help burn fat.
Roots or beans like ginger and cocoa are potent ways to inhibit caloric absorption while creating a satisfying feeling.
Mixing ginger into hot tea provides multiple health benefits and helps reduce feelings of hunger and makes you feel fuller longer.
Cocoa helps prevent the body from absorbing some calories.
The result? You lose weight.
It’s not just all about the food when it comes to successfully losing weight on a metabolic confusion meal plan.
Since it’s easier for endomorphs to pack on the pounds and more challenging to shed them, you’ll want to make sure that you’re drinking enough of the right things to stay hydrated.
A metabolic confusion meal plan is a calorie restriction diet that acts like intermittent fasting to force your body to melt fat to get energy.
When you cycle your calories from low to high intake in a continuous process, this helps you burn fat faster and leads to weight loss.
How to Carb Cycle in a Metabolic Confusion Meal Plan
Consider cycling your carbs for extra metabolic confusion. This is important for endomorphs who have trouble converting carbs into energy. For 2-3 days, consume more grams of healthy carbs. Then, on the rest of the days, you can reduce the carb amount to very low or no carbs.
Carb Cycling Example:
- Monday (high-carbohydrate day): eat 120-150g of carbs
- Tuesday (low-carbohydrate day): eat 50-75g of carbs
- Wednesday: a zero-carb diet that contains healthy protein and fats
- Thursday: no carbs
- Friday (high-carbohydrate day): 120-150g of carbs
- Saturday (low-carbohydrate day): 50-75g of carbs
- Sunday: zero carbs
One Week Endomorph Metabolic Confusion Meal Plan
Breakfast: Make a big omelet with cheddar cheese on whole wheat bread with turkey bacon.
Lunch: Two big turkey pieces sandwiched between whole wheat or GF bread. Add lettuce or other dark leafy greens along with a slice of cheese. Add a bit of dark chocolate, a tomato, or a banana to complete the meal.
Supper: A cup of whole wheat or gluten-free spaghetti made from chickpeas or other legumes, with steamed broccoli and chicken breasts to complete the perfect dinner.
Breakfast: Combine Greek yogurt with blueberries, raspberries, or strawberries for a healthy breakfast.
Lunch: Since you can hit the calories hard today, try a baked muffin drizzled with olive oil, mozzarella, and pizza sauce.
Lunch: Eat salmon for lunch with low-carb brown rice, low-sodium teriyaki sauce and broccoli that’s packed with vitamins and nutrients
Breakfast: Scramble two eggs with asparagus. Choose 1 slice of toasted whole wheat bread or GF bread and smother it with fruit jam.
Lunch: For lunch, chop a cooked chicken breast, add steamed spinach, and sprinkle it with cheese.
Supper: For your final meal of the day, consume lean beef with sweet potatoes and a whole wheat or GF roll. Always opt for lean meats like lean beef since they are low-calorie and have high protein.
Breakfast: Start the day with organic whole wheat or gluten-free waffles, blueberries, and a natural sweetener.
Lunch: At lunch, make tomato soup with whole wheat pita bread, cheese, and a sprinkle of basil.
Supper: Make your evening meal a metabolic-boosting powerhouse by combining shrimp protein with peas and red pepper to fire up your digestive system.
Breakfast: For breakfast, sauté potatoes, garlic, and mushrooms. Add orange juice and an English muffin.
Lunch: At lunch, stuff a whole wheat or GF wrap with chicken, avocado, lettuce, and tomato to combine carbs with protein and vitamins.
Supper: Round out the day with rice and chickpeas and top it off with steamed kale.
Breakfast: Mix blueberries or strawberries with oatmeal to start the day.
Lunch: At your next meal, mix broccoli with spinach and top this off with cheese and chopped walnuts.
Supper: For supper, grill chicken and serve it next to cauliflower and sweet potato.
Breakfast: Scrambled eggs, turkey sausage, and cheese on whole wheat or GF toast. Add melon slices to complete it.
Lunch: For lunch, chicken and zucchini atop spaghetti is the perfect combo.
Supper: Round off your final meal for the week with black beans and tomato slices on top of whole wheat or GF bun.
Metabolic Confusion Diet In A Nutshell
This meal plan lifestyle is the best way for endomorph body types to lose stubborn weight fat.
It helps endomorphs handle carb insensitivity and makes slower metabolisms process food into energy more efficiently.
A metabolic confusion diet alternates between high-carb and low-carb days. And adds carb cycling to it can hack your metabolism and help you slim down for a faster weight loss journey.
Carb-Cycling (Metabolic Confusion Diet Video)
References and Citations
MediLexicon International. (n.d.). Endomorph diet: Eating, exercising, and muscle gain. Medical News Today. Retrieved November 9, 2022, from https://www.medicalnewstoday.com/articles/325577#building-muscle
Davoodi, S. H., Ajami, M., Ayatollahi, S. A., Dowlatshahi, K., Javedan, G., & Pazoki-Toroudi, H. R. (2014, April). Calorie shifting diet versus Calorie Restriction Diet: A comparative clinical trial study. International journal of preventive medicine. Retrieved November 9, 2022, from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018593/
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