Change can be hard and diet programs have found a way to perpetuate a continuous cycle of dieting. Metabolic Balance is different because rather than being another fad diet it aims to help you improve all aspects of your life so that you not only lose weight but feel energized and health in the long term!
– Each plan is intensively supported by a coach with extensive training and expertise. This means that you are supported each step through the program. – Every food plan is personalized to your unique metabolism, providing your body with the nutrients it needs specific to your body and lifestyle. – The program is backed by years of European research and global use! – It relies 100% on whole foods – no supplements, shakes or powders!
Visit our website to learn and see how Metabolic Balance can help change your life!
Photo: Metabolic Balance Australia and New Zealand
Tomatoes are often incorrectly referred to as a vegetable when in fact they are part of the berry family! Originating from Central and South America, this fruit started spreading around the globe in the 16th century. In addition to being delicious, tomatoes offer a variety of health benefits. They are rich in the antioxidant lycopene which is associated with a reduced risk of heart disease and certain cancers. A study from Cornell University even found that cooking tomatoes increases the amount of lycopene content that the body can absorb. The fruit is also rich in fiber, vitamins C and K, as well as potassium and folate. In the kitchen, tomatoes are extremely versatile as they can be eaten raw, roasted, used in salads, sandwiches, sauces and many other dishes. The current summer months are the best time to enjoy this delicious fruit!
Gut health is closely tied to a healthy diet and lifestyle. There are a few simple steps you can take to help keep your gut happy and healthy:
-5+2 – aim for 5 different veggies and 2 fruits every day
– Make sure to eat a lot of fiber (up to 30g per day). At Metabolic Balance we recommend a variety of veggies, nuts, seeds, rye bread and a daily apple
-Try avoiding processed foods. Choose real foods that don’t need an ingredients list
Research shows that a diet with wholegrains and minimal processed food lowers the risk of colorectal cancer and can benefit the beneficial microbes in the gut. The Metabolic Balance® program is a wholefood personalized meal plan that has helped thousands of clients get results. Get in touch to find a coach near you!
Protein is “THE” building block in the body. It consists of up to 50,000 protein compounds with vital functions. From muscles, skin, connective tissue, blood vessels, internal organs to hormones and enzymes – proteins are needed everywhere. Vital protein compounds are also needed for many biologically active substances, which provide, e.g., for the transport of iron or oxygen in the blood, for the immune system or bone metabolism. Protein makes up the largest proportion of human body mass in adults, at about 10 kg (about 22 lbs). The dry weight of many body cells consists of more than 50% protein.
Although protein is one of the energy-providing macronutrients along with fats and carbohydrates, it occupies a special position because it is never primarily stored in the body as energy. Unlike fats, which are stored in adipose tissue, and carbohydrates, which are stored as glycogen in the liver and muscle, proteins always have a specific function.
That is why protein is also an indispensable part of our nutrition. Whether vegetable or animal protein – in the stomach and intestines, the digestive juices break down the food protein into its smallest components, the amino acids.
To keep all vital processes running, amino acids must be available in sufficient quantities at all times. This is because thousands of repair processes take place in every cell every day, during which complex proteins are broken down into their individual components and are renewed.
Recommended daily protein requirement
If protein is lacking, it quickly becomes noticeable. Nails, hair and skin suffer, they become brittle, dull and wrinkled. Physical strength is also diminishing. We get tired quickly and are often exhausted for no reason.
How much protein is healthy for the individual cannot be answered in general terms. The German Nutrition Society (DGE) as well as the WHO recommend eating at least 0.8 g of protein per kg of body weight daily (0.36 grams per lbs).
A “high-protein” nutrition is considered to be, when 30 percent of food energy is absorbed in the form of protein. According to scientific studies, a nutrition rich in proteins can prevent some diseases of civilization. For example, studies have concluded that high-protein food can improve the metabolic condition of type 2 diabetes mellitus, lower liver fat, reduce inflammatory processes and improve the overall lipid profile in the blood.
Although we actually consume plenty of protein-rich foods, the positive effect is lost. Scientific research brings it to light: it is primarily due to the combination of “a lot of protein paired with unhealthy nutrients.”. Our nutrition usually looks like this: lots of meat and sausages with plenty of additives. We neglect vegetables and fruits and absorb too little fiber and polyunsaturated fatty acids. This increases the risk of lipometabolic disorders, diabetes or cardiovascular diseases, despite a high-protein nutrition.
Protein quality – Biological Value
In addition to the appropriate protein intake, the quality of the protein is particularly important. The quality of the protein is defined by the eight essential amino acids. The dietary proteins have a different composition and the quality of the dietary proteins is calculated on the basis of the limiting essential amino acid in each case. In this case, it is not the highest possible protein content of the food that is decisive for the quality of the protein, but how much of this protein content can be converted into the body’s own protein.
In general, plant proteins have a lower value than animal proteins, which are more similar in composition to the human amino acid profile.
Higher biological values can be achieved by clever combinations of foods. If a food contains smaller amounts of certain amino acids, it can be supplemented with another food that has an excess of these amino acids. In general, it is recommended to combine animal with plant protein sources in order to achieve a higher biological value. However, it must always be taken into account that the individual protein components must be consumed in a certain proportion in order to utilize the optimum effect. For example, 35% potatoes combined with 65% cottage cheese results in a biological value of approx. 136, or 22% potatoes and 78% beef have a biological value of 114.
A supply of dietary proteins with a high biological value also has a positive overall effect on the acid-base balance, because most of the amino acids supplied can be utilized by the body. When eating foods with a low biological value, on the other hand, an excess of amino acids accumulates that are not needed by the body in the first place and have to be buffered or neutralized and excreted accordingly, which overtaxes the body and metabolism in the long run. An accumulation of acids blocks the metabolism. This has an effect on the well-being. Fatigue and lack of concentration can be acompanying symptoms. Inflammation, muscle and joint complaints often occur, and weight loss is also delayed.
Protein powder – Sense or nonsense?
Protein powders or protein shakes are no longer only popular among bodybuilders – recreational athletes are also increasingly using the diverse range of protein powders and ready-to-drinks (RTD) to build up muscles or lose weight. Nevertheless, there are always critics who refer to these additional protein portions as superfluous or even unhealthy.
Protein powders are available in concentrates, isolates or hydrolyzates. The first two forms differ only in their protein content (concentrate 80%, isolate 90%). In the hydrolyzate, the proteins have already been broken down into smaller amino acid chains and thus enter the blood more quickly. However, this leads to the fact that the amino acid concentration in the blood increases faster, with the consequence that the amino acids are increasingly used for energy production instead of protein synthesis, which are actually important for muscle building.
Protein shakes are also often used for weight reduction. Over a short period of time, this can be a useful meal replacement, especially if the shake replaces the evening meal. This additionally boosts the metabolism and at the same time achieves a long-lasting feeling of satiety. However, when choosing protein powders, the composition should be closely scrutinized. Often, the various protein shakes contain, in addition to high-quality protein, a variety of additives and also sugar, which block the metabolism and have a negative impact on weight loss.
Metabolic Balance and the macronutrient Protein
At Metabolic Balance, the macronutrient protein is also an important component in our nutrition plans. The targeted selection of high-quality animal and plant protein-rich foods, which are combined with vegetables and fruits, creates the basis for a balanced metabolism. The body is supplied with all the valuable protein building blocks and at the same time, excess acids produced during metabolism can be neutralized more easily by the vitamins and minerals from vegetables and fruit.
For a healthy nutrition, it also makes sense to consume different protein sources (e.g. fish, meat, eggs, cheese, sprouts, legumes, mushrooms, seeds or nuts) in a certain proportion throughout the day. In addition, it has proven to be particularly advantageous that only one type of protein per meal contributes to a rapid balancing of the acid-base balance, as hyperacidity can be largely avoided and at the same time the de-acidification of the body is supported.
In addition to the quality of the protein and the frequency of its consumption, the arrangement of the meals with protein is also an important pillar for Metabolic Balance. That means if you want to gently balance your metabolism and relieve the digestive organs, you always start your meal with one or two bites of the protein component. This way, the pancreas first produces the hormone glucagon, which is necessary for protein digestion, and the production of insulin is reduced. This, in combination with complex carbohydrates (vegetables, whole grains), forms a long-lasting fullness and the absence of cravings.
Bill Campbell, Richard B Kreider et.al: International Society of sports Nutrition position stand: protein and exercise; Journal of the International Society of Sports Nutrition (2007)
Mag.rer.nat. Eddie Semler: Eiweiß unter Verdacht; UGB-Forum 3/2003, S.122-124
Jiaqi Huang, Linda M Liao et.al.: Association Between Plant and Animal Protein Intake and Overall and Cause – Specific Mortality; JAMA Intern Med. 2020 Sep 1; 180(9) DOI: 10.1001/jamainternmed.2020.2790
… combining pasta, sparkling wine and chocolate correctly!
Who doesn’t like to indulge oneself with a piece of chocolate, delicious pasta or a glass of wine on weekends or on vacation? Even while you are following our Metabolic Balance nutrition plan, small treats are allowed from time to time. True to the motto “the dose makes the poison”, participants can have a Treat Meal from time to time after the 14 days of the strict phase of the Metabolic Balance nutrition plan.
We put together a list of tips to keep in mind and how best to combine the most popular treats to minimize their stress on the body.
Chocolate is best eaten in combination with nuts. Why?
It is best to consume chocolate with a cocoa content as high as possible. It is rich in antioxidants and usually has significantly less sugar than conventional milk chocolate. But sometimes, far from any reason, the body demands the sweet milk chocolate. In order to metabolize carbohydrates such as the abundant sugar they contain, the body needs B-vitamins, which milk chocolate naturally does not provide. Nuts, on the other hand, are rich in these B-vitamins and provide precisely the nutrients needed to break down sugar. Thus, if it has to be milk chocolate, then preferably the one with nuts!
Enjoy prosecco with orange juice. Why?
The consumption of alcohol deprives the body of vitamins during the breakdown. Thus, it is best to drink some orange juice when you consume alcohol. The vitamin C contained in the juice not only helps metabolize the alcohol, but also helps the body to regenerate.
Eat pasta and co. with high-quality oils! Why?
Starchy foods with short-chain carbohydrates such as wheat pasta, rice, white bread or potatoes are best enjoyed in combination with high-quality oils (e.g., olive oil) or fats (butter). The fat surrounds the starch, i.e. the body needs more time to reach the starch and break it down into individual glucose building blocks, since the fat has to be processed first. The result – glucose enters the blood much slower, the blood sugar rises more slowly and this in turn leads to fewer cravings as well as a long-lasting fullness.
Tips for a healthy barbeque : Leave out filling side dishes like mac and cheese or bread and give your body extra healthy carbohydrates in the form of vegetables. Grilling vegetables gives them a particularly delicious flavor. They can be put on skewers in a colorful mix, for example, but they also cook wonderfully in grill bowls. You don’t always have to use barbecue classics like corn, peppers or zucchini. Other vegetables such as asparagus, eggplant, fennel or pumpkin also do well on the hot barbecue. To prevent them from sticking to the grill, brush them with a little oil beforehand and season them at the same time. Then put them on the barbecue and in a few minutes you can enjoy them.
Metabolic Balance was developed from the knowledge that what we eat has an enormous influence on the functioning of our body systems and processes and therefore on our overall well-being and health.
Food and eating habits that have become “normal” today are actually not what is good for most of us. Food low in nutritional value or simply the wrong food choices can disrupt your body’s natural self-regulation and result in ill health.
Metabolic Balance focuses solely on metabolic health – when you address the cause and restore balance to the body, natural healing and health can happen.
Metabolic Balance is a comprehensive nutrition concept based on individual support alongside the creation of an personalized nutrition plan.
Our plans show which foods you should eat to provide the right nutrients you need; in what quantities these foods should be eaten; what combination of foods are best for you; when and how to consume these foods and how to maintain your new eating habits for long term sustainable success.
Let us help you be your best self and reach a place of optimal health and wellness!
Ever since the advent of low-fat foods, sugar has become an ingredient found in thousands of products in grocery stores. From tomato sauce to nut butters, many foods have hidden amounts of sugar. Consuming too much sugar may have serious health consequences and can lead to dental decay and diabetes. Elevated insulin levels caused by eating too many refined carbohydrates such as sugar also increases the risk of:
1. Weight gain, especially around the stomach area. Sugar alters our appetite-regulating hormones, causing us to crave more of it. We also store excess sugars in the most easily-accessible fat cells around our liver, resulting in the famous ‘apple shape’
2. Joint pain. Excess sugar lead to unwanted inflammation which can lead to inflamed joints
3. Wrinkly skin. Spare sugar molecules attach to ‘AGE’ (advanced glycation end products) in the bloodstream, and together they damage the structure of healthy skin causing sagginess and wrinkles
4. Liver diseases. It’s not just alcohol that can cause liver disease. Fructose from juice, corn syrup and very high fruit consumption can accumulate as fat in the liver, leading to non-alcoholic fatty liver disease.
5. Heart disease. High insulin levels are caused by excess refined carbohydrates and this can damage arteries. Conditions such as high blood pressure, raised cholesterol and heart disease.
The good news is that this is all avoidable! Taking regular simple steps to reduce your sugar intake can make a huge difference.
If you want to reset your body and balance your metabolism with expert, professional help and our scientifically-proven wholefood program, get in touch.
Adapted: Metabolic Balance Australia and New Zealand
Consistent, daily habits over a long period of time will in the long run add up to great changes! The Metabolic Balance program provides you with a framework to help you accomplish this and see results! But don’t worry about the odd ‘treat’ or ‘slip up’. One day will not ruin the progress you have made. Have the courage to pick up where you left off! If you need support check in with your coach or one of our Facebook groups!
Photo: Metabolic Balance Australia and New Zealand
Never underestimate what you are capable of. Be your own confidence coach and go for your dreams. The Metabolic Balance program has helped thousands of clients regain their confidence. So what are you waiting for, contact a coach today to learn more!