If you’ve got an endomorphic body, then you’re quite familiar with how hard it is to lose fat. But it’s not completely hopeless for such a physique as you can employ a metabolic confusion meal plan. This diet schedule combines healthy foods with a systematic calorie variation to enable your body to shed enormous amounts of pounds in a short period. And it allows you to closely track your weight loss progress, enabling you to attain the perfect body size for you.
Features
An endomorph body type is characterized by its large bone structure and wide waistline. And such a structure is prone to storing more fat, especially in the abdominal regions and around the upper arm and thighs. The result is a heavy, curvy frame that’s almost round but notably bulky. And such a body size finds it hard to keep their weight in check, resulting in the chance of them tethering towards obesity.
It’s where this diet plan comes in. The metabolic confusion meal plan works on the theory that while you can eat as much as you want, keeping a preferred level of body weight is also possible. It’s also known as a carb-cycling plan, and it accomplishes this by combining random and unpredictable diet schedules. The objective of the meal plan is to ‘confuse’ your body’s digestive system in such a way that it breaks down food faster, resulting in less chance of depositing fat and carbs.
The diet plan rotates the number of calories you eat daily by offering a day of high-calorie intake followed by another with a lower intake. This means that if you consume around 2000 calories on the first day, it’s then followed by 1000 to 1200 calories on the next day. This process pushes the body to digest the food faster, resulting in lower body weight. And the meal plan combines three daily meals with intermediary snacks and extends for one week but can be modified for 14 days or even a month, under the supervision of a professional dietician.
Benefits of this Diet
The metabolic confusion meal plan is superb for weight loss, as the random consumption of calories encourages faster digestion. And the low-calorie diet on low days pushes the body to use its fat deposits as an energy supply. Therefore, the meal plan has a daily calorific intake, which checks your portion control. And it also encourages eating healthy foods such as whole grains, lean proteins, healthy fats, fruits, and vegetables.
With this diet plan, the body is also pushed to develop more lean muscles, speed metabolism, and push your energy levels. It’s also an exciting way to improve your diet, as it can be adjusted for paleo, vegan, or gluten-free uses. You can also consider it for your keto needs as the meal plan encourages the consumption of more proteins, more fiber, and fewer carbs. This helps the body to dwell less on sugars and digest the proteins faster due to the presence of fiber foods.
This meal plan works great if you combine it with moderate exercises on high-calorie days. And it results in lower blood sugar levels, making it great for those with hypertension and issues triggered by high BMI foods.
Meal Plan
Download Here: Metabolic Confusion Meal Plan for Endomorphs
Day 1 (2000 calories)
Breakfast
- Egg omelet
- Low-fat shredded cheddar cheese, one cup
- Two slices of turkey bacon, nitrate/nitrite-free
- One slice of whole-wheat bread, toasted
- One range, medium
Morning Snack
- Three graham crackers
- One tablespoon peanut butter
Lunch
- Two slices of whole wheat bread
- Two slices of turkey breast
- One slice American cheese, low-fat
- Two slices tomato
- Lettuce
- One banana, medium
- Four squares, dark chocolate
- Baby carrots (one cup)
Afternoon Snack
- 15 almonds
- One apple, medium
Dinner
- Whole wheat spaghetti, one cup
- Chicken breast
- Steamed broccoli, half cup
- Chopped zucchini, half cup
- Tomato sauce, one cup
Dessert
- One cup frozen yogurt, low-fat
- Ten raspberries
Day 2 (1200 calories)
Breakfast
- Greek yogurt; plain, reduced-fat
- 15 almonds
- Raspberries
- Honey, one teaspoon
Morning Snack
- Two tablespoons hummus
- Five pita chips
- Ten baby carrots
Lunch
- English muffin
- Pizza sauce, a quarter cup
- Two green pepper rings
- Mozzarella cheese, part-skim; one ounce
Afternoon Snack
- One banana, small
- One tablespoon peanut butter
Dinner
- Salmon
- Broccoli, half cup
- Brown rice, a quarter cup
- Teriyaki sauce, one tablespoon
Day 3 (2000 calories)
Breakfast
- Two scrambled eggs with asparagus, half a cup
- One whole-wheat bread piece
- Half cup blackberries
- One tablespoon strawberry jam
Morning Snack
- Sliced pear with one teaspoon of cinnamon
- One honey graham cracker
Lunch
- Calzone
Afternoon Snack
- Half cup vanilla yogurt, low-fat plus one teaspoon of honey
- 11 dried apricots
- Cashews, one ounce
Dinner
- Lean beef
- Half cup potatoes with one tablespoon Parmesan cheese, one teaspoon dill, and a pinch of salt
- One cup lima beans
- One ounce wheat bread roll
Dessert
- Cinnamon-raisin bread, one slice
- Nutella, one tablespoon
Day 4 (1200 calories)
Breakfast
- Two frozen organic waffles
- Half cup blueberries
- One tablespoon maple syrup
Morning Snack
- Six celery sticks
- 25 raisins
- One tablespoon natural peanut butter
Lunch
- Tomato soup, reduced-sodium; one cup
- Toasted small whole pita with one basil and a slice of Swiss cheese
- Ten baby carrots
Afternoon Snack
- One nectarine, medium
Dinner
- Shrimp, three ounces
- Peas, half cup
- Couscous, a quarter cup
- Hoisin sauce, one tablespoon
- Red peppers, a quarter cup
Day 5 (2000 calories)
Breakfast
- Poached eggs
- One English muffin, whole-wheat
- Canadian bacon, nitrate/nitrite-free; one slice
- Half cup sautéed potatoes with quarter cup mushrooms, one teaspoon garlic powder, and a dash of salt
- Orange juice, one cup
Morning Snack
- 25 raspberries
- Half wheat bagel
- One teaspoon almond butter
Lunch
- Whole wheat wrap
- Half cup shredded carrots
- Half cup sprouts
- Half cup romaine lettuce, shredded
- Quarter cup avocado
- Two-pound deli chicken
- Eight cherries
- One clementine
- One tablespoon hummus
- Four olives
Afternoon Snack
- One mozzarella stick, part-skim
- Half cup edamame
Dinner
- Baked trout, three ounces with lemon and breadcrumbs (quarter cup)
- Half cup roasted tomatoes
- Quarter cup brown rice with steamed kale (half cup) ad chickpeas (quarter cup)
Dessert
Day 6 (1200 calories)
Breakfast
- Cinnamon oatmeal
- Two large strawberries, sliced
Morning Snack
- Half cup roasted pumpkin seeds
Lunch
- On cup spinach
- Half cup broccoli
- 1/3 cup sweetened dried cranberries
- One ounce feta cheese
- 14 walnut halves
- One tablespoon light balsamic vinaigrette
Afternoon Snack
- Ten whole wheat crackers
- One tablespoon peanut butter
Dinner
- Grilled chicken breast half
- One cup sweet potato
- One cup steamed cauliflower
Day 7 (2000 calories)
Breakfast
- Two-egg omelet with cheddar cheese (one ounce), chopped red peppers (quarter cup), and two turkey sausage links (nitrate/nitrite-free)
- One honeydew melon wedge
- One whole-wheat toast slice with raspberry preserves (one tablespoon)
Morning Snack
- One cup cinnamon shredded wheat
- Half cup low-fat milk
Lunch
- Three ounces, grilled chicken breast, sliced
- One cup whole wheat spaghetti
- Half cup zucchini
- Half cup marinara sauce
Afternoon Snack
- 50 pistachios
Dinner
- Black bean burger
- Whole wheat bun
- Romaine lettuce leaf
- Onion ring
- Tomato slice
- Quinoa (1/3 cup) with sundried tomatoes (quarter cup) and six artichoke hearts
Dessert
- Instant hot chocolate
- 16 animal crackers
Extra Tips
- You must contact your dietician or doctor before embarking on this meal plan. These professionals will help you practice the program safely and advise you on the best ways to keep the daily calorie count in check.
- Ensure not to exceed the set calorific count for each day, that is, 2000 calories on high days and 1200 calories on low days.
- You’re permitted to snack between meals, so long as the calorie values are added to the required total of the day.
- It helps to stay healthy during this diet by avoiding certain foods. As such, stay off sweetened foods, carbonated drinks, refined carbs, and fast foods. Also, do away with processed meat, fried foods, and items that contain trans fat.
- It’s important to stay hydrated during the diet plan as it helps quicken digestion.
Shopping List
- Eggs
- Cheddar cheese, low-fat
- Turkey bacon
- Graham crackers
- Whole wheat bread
- Oranges
- Peanut butter
- Turkey breast
- American cheese, low-fat
- Lettuce
- Bananas
- Dark chocolate
- Baby carrots
- Apples
- Almonds
- Spaghetti, whole wheat
- Broccoli
- Zucchini
- Tomato sauce
- Frozen yogurt
- Raspberries
- Greek yogurt, plain and reduced-fat
- Honey
- Hummus
- English muffins
- Pita chips
- Green peppers
- Mozzarella
- Pizza sauce
- Salmon
- Brown rice
- Teriyaki sauce
- Blackberries
- Strawberry jam
- Cinnamon
- Pears
- Spinach
- Ricotta cheese
- Rosemary
- Frozen pizza dough
- Dried apricots
- Cashews
- Vanilla yogurt, low-fat
- Lean beef
- Potatoes
- Lima beans
- Whole wheat roll
- Nutella
- Frozen waffles, organic
- Maple syrup
- Blueberries
- Celery stalks
- Raisins
- Tomato soup, reduced-sodium
- Swiss cheese
- Nectarines
- Shrimp
- Peas
- Hoisin sauce
- Couscous
- Red peppers
- Orange juice
- Canadian bacon
- Mushrooms
- Garlic powder
- Almond butter
- Whole wheat wrap
- Olives
- Sprouts
- Cherries
- Avocados
- Clementines
- Edamame
- Mozzarella cheese sticks
- Trout
- Lemons
- Breadcrumbs
- Roasted tomatoes
- Brown rice
- Kale
- Chickpeas
- Oats
- Shredded coconut
- Mango sherbet
- Pumpkin seeds, roasted
- Walnut halves
- Dried cranberries
- Light balsamic vinegar
- Whole wheat crackers
- Cauliflower
- Sweet potatoes
- Turkey sausage links
- Honeydew melons
- Lowfat milk
- Wheat
- Black bean burger patties, pre-made
- Whole wheat buns
- Onions
- Quinoa
- Artichoke hearts
- Sun-dried tomatoes
- Animal crackers
- Instant hot chocolate
Conclusion
Staying fit can be tough when you’re an endomorph, but it doesn’t make it impossible. An effective eating schedule like this metabolic confusion meal plan aids in reducing excess body weight, pushing your system to speed digestion. And with it, you can groom your body to break down food faster, releasing more energy with fewer carbs and building a better frame.
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