What is the pro metabolic diet?

The pro metabolic diet* is a nutrient-dense way of eating that supports and nurtures proper metabolic function. It promotes reducing internal stress through food. 

Through our modern lifestyles, we are constantly bombarding our system with cortisol due to increased stress, toxins, poor nutrition, lack of calories and lack of sleep. When we increase cortisol, our metabolism decreases.

And that is why, even when you’ve significantly reduced your calorie intake, you still don’t lose the weight.

The pro metabolic diet endeavours to increase our metabolism through nourishing and healing our body and as a result, help you get to and maintain a healthy weight. 

*Please be aware that we use the term ‘diet’ in this post; however, it isn’t just a diet (diet meaning what you eat) but a way of living. 

How the pro metabolic diet supports the body

The pro metabolic diet supports and nourishes our metabolism. Our metabolism is how we create energy at a cellular level. The way that the pro metabolic diet supports our body is to give it the nutrients that we need to thrive as well as helping to reduce our internal stress. When we are running on stress, we release cortisol and that has a significant impact on the thyroid. It is the thyroid that is responsible for our metabolism and when it can’t function properly, our metabolism slows down.

Signs and symptoms of a slow metabolism

There can be so many signs and symptoms of a slow metabolism. Everyone is different but often there are a few key symptoms that seem to be common. 

Here are the most common signs and symptoms of a slow metabolism:

• Weight gain. This often happens when you think you’re doing all the right things to lose weight but the weight slowly increases.
• Struggling to lose weight
• Cold hands and feet
• Low energy
• Ongoing fatigue
• Headaches 
• Depression and/or anxiety
• Brittle hair and nails
• Dry skin
• Losing hair
• Brain fog and reduction in memory
• Low libido

If you have a few of these signs, then it could mean that your metabolism is slow.

How to eat on the pro metabolic diet

Eating in a pro metabolic way isn’t about avoiding foods. It’s about adding the most nutrient-dense and bioavailable foods to your diet. We want to make sure we are nourishing our bodies as best we can, in order to help reduce internal stress. 

Starting a new way of eating can be overwhelming! Here are our tips to get you started eating in a pro metabolic way. Remember to start slow and when making the transition you may find that your weight increases initially. As your metabolism increases, that will change. 

Increase your calorie intake with nutrient-dense food

Start by being aware of the number of calories you’re currently consuming. This is not a calorie-counting way of eating but when you’re eating to support your metabolism, you need to be well-nourished and work towards consuming at least 2000 calories a day (for women, more if you’re significantly undernourished or pregnant or breastfeeding). This is especially important if you’ve been eating in a calorie restriction way for a period of time.

When you’re restricting calorie intake, your body will go into survival mode. It will take all measures to conserve energy because it thinks it’s in a famine. One of the main ways that it does this is to slow the metabolism down.

Eat within an hour of waking up

Fasting has been alive and well for quite a while now. It’s the health craze that everyone seems to be doing. However, we have to remember that we’ve already been fasting for roughly 8-12 hours, depending on when you eat in the evening. 

Eating within an hour of waking signals to your body that you aren’t in famine and that it can be safe in the current environment. When we delay eating, our bodies will increase cortisol production and therefore slow the metabolism down. 

If the thought of breakfast makes you feel sick, then start slow. Start with a snack and work up to a full breakfast.

Introduce the Adrenal Cocktail

Part of getting our metabolisms back is rebalancing the hormones that our adrenal glands make. Part of that is getting our sodium/potassium back in balance. This is what the adrenal cocktail does.

Start with having two a day. Learn more about adrenal cocktails here. 

Consume raw milk 

Raw milk has been demonised quite significantly, sometimes making it hard to get your hands on. If you live in a place where it’s ‘illegal’ to sell it, ask around. You never know what’s out there!

Raw milk is super high in bioavailable vitamin A, vitamin D, magnesium, carbohydrates, fats and proteins. It’s only when we start messing around with it, through pasteurisation and homogenization, does it loses its nutrients. 

Introduce organic liver meat

Liver is one of the most nutrient-dense products in the world. We’ve often heard it referred to as ‘nature’s multivitamin’. It’s full of vitamin A, vitamin B (particularly B12), folate, iron, potassium and copper. It is also a great source of protein.

The B vitamins in the liver will help you produce energy and help you metabolise carbohydrates, proteins and fats. Liver is also high in antioxidants which protect your cells from free radicals caused by stress, toxins, pollutants, inflammation and poor diet. 

Reduce PUFAs and increase saturated fats

PUFAs, or polyunsaturated fatty acids, are oils that come from nuts and seeds, it also includes ‘vegetable oils’. Due to their chemistry, they become unstable and reactive easily. When they break up, they create free radicals in the body.

When we think of PUFAs, think sunflower, canola, grapeseed oils but also remember that nuts and seeds themselves have PUFAs. This doesn’t mean that you shouldn’t be consuming them but you need to be mindful of the amounts. 

Have you ever noticed how squirrels and bears consume nuts before going into hibernation? It’s because it slows down their metabolism to the point of hibernation. 

Over the last decade nuts and seeds have become so available and appear in so many recipes. If consumed in too much volume, they slow the metabolism down.  

Saturated fats are more stable and hold their structure. They are found in coconut oil, butter and animal fats like tallow and lard. Focus on including saturated fats whilst being mindful of PUFAs. 

Eat carbohydrates, protein and fats together

There are many diets out there that include a restriction or increase of the macronutrients. If you’re eating in a pro metabolic way, you are making sure you get all three with every meal. 

It is often said in the metabolic world that our plates should be 50% carbs, 25% protein and 25% fats. This means you’re adding roots and other vegetables (try and eat the fruit of the plant, not necessarily the leaves), grass-fed meats and then some other fats like avocado if need be (often there is enough fats in the meat).

That’s a wrap on the pro metabolic diet

We hope that this gives you an introduction to the world of pro metabolic eating! Like always, start slow and make sure you’re focusing on nourishing your body!

Pro metabolic resources

How To Heal Your Metabolism by Kate Deerling

Freely Rooted Podcast by Kori Meloy and Fallon Lee