- 1 Book Summary - The Metabolism Reset Diet by Alan Christianson
Book Summary - The Metabolism Reset Diet by Alan Christianson
Most fad diets often do not work, because they are overly restrictive and can leave the body deficient in nutrients. This means dieters are often tired, hungry, and suffer from cravings, which make fad diets almost impossible to stick to in the long term. Not only do fad diets only provide short-term weight loss, but they can also actually harm your metabolism, which can lead to weight gain.
A healthy metabolism is the key to successful weight loss. However, our modern diet is usually full of unhealthy foods, like sugar and overly processed foods, that are harmful to the liver. This stress makes it hard for the liver to function properly. The Metabolic Reset Diet will help detox the body, fix liver damage, and reset the body’s metabolism, which can lead to long-lasting weight loss. In addition to diet, getting enough sleep and the right amount of exercise are also important to reducing body fat and maintaining a healthy lifestyle.
The Importance Of A Healthy Metabolism
A healthy metabolism is the most important part of successful, long-term weight loss. Calories are the body’s energy source. Most of the body’s fuel comes from main calorie sources like fats and carbohydrates. Metabolism is how the body processes this fuel. It is either burned off for energy immediately or stored in the body to be processed later when the body is low on energy. The metabolism ensures the body has a steady, constant stream of energy throughout the day.
However, when the body’s metabolism is not functioning as it should, it doesn’t burn fuel for energy but rather stores it as body fat for long-term use. A poorly functioning metabolism does not store energy properly, which can cause many health problems, like low energy, chronic fatigue, and weight gain. Therefore, diets that only focus on calorie-counting and do not take the body’s metabolism into account will not lead to long-term weight loss.
The Liver’s Essential Functions
The liver plays an important part in regulating the body’s metabolism, among many other necessary functions that are vital for good health. The liver performs four essential functions: Filtration, protection, storage, and conversion.
Firstly, the liver serves as the body’s filtration system. It filters the entire supply of blood in the body about once a minute, cleansing it of toxins and supplying it with nutrients. It is able to cleanse the blood because the liver is covered with Kupffer cells, which are immune cells that neutralize pathogens and send out warnings to the rest of the immune system.
The liver is also where the body stores nutrients. The nutrients we get from food, like vitamins and minerals, are stored, and the nutrients that we can’t get from food, like amino acids, are produced in the liver.
The liver plays an essential role in maintaining the health of almost every part of the body, including the digestive, circulatory, and immune systems. Therefore, when the liver is not functioning properly, it affects the whole body.
The Link Between Liver and Metabolism
All food, no matter if it is carbs, fat, or protein, will be broken down in the body and turned into acetyl, which is the body’s most basic energy source. Acetyl that is needed for short-term energy will be burned immediately, and the rest will be stored in the liver. Once acetyl is in the liver, it will be broken down into either glycogen or triglycerides, which are short-term fats that the liver can burn for energy.
For the body to be able to extract energy from triglycerides, it needs to burn glycogen as well. Problems can arise when there are too many triglycerides and not enough glycogen in the liver. Without enough glycogen, the triglycerides cannot be burned off, and they will end up being stored as long-term energy, otherwise known as body fat.
In an unhealthy liver, there are too many triglycerides clogging up the liver and not enough glycogen to clear up the backlog. The more fuel we consume, the more triglycerides are generated in the liver, which leaves less and less room for glycogen. As glycogen gets crowded out of the liver, it becomes impossible for the liver to burn the fats as fuel. Instead, the liver, overloaded with triglycerides, becomes unable to process any new fuel, and sends it all away to be stored as body fat. This is referred to as fatty liver syndrome, and it causes a slow metabolism.
Slow metabolism is essentially when the body is unable to utilize food as energy, but instead stores it. When the body’s metabolism is too slow, it doesn’t matter where the calories are coming from, because the body will have problems properly utilizing any fuel source for energy, resulting in excess body fat.
The liver has a remarkable ability to regenerate after damage. Up to 80 percent of the liver can regrow over the course of a few months. Therefore, it is possible to heal the liver and return it back to healthy functioning. The Metabolism Reset Diet is designed to help stimulate the liver’s regeneration.
For the liver to heal, you have to reduce the amount of work it has to perform on a daily basis. Eating high-calorie, unhealthy diets create a large burden on the liver, and forces it to work hard to process all the food that has been ingested. Limited calorie intake reduces the amount of fuel the liver has to process, which gives it time to clear out the backlog of fats stored in the liver.
However, reducing calorie intake is not enough. The liver also needs essential nutrients to be able to do its job properly, and without them, it will not be able to clear out the backlog of stored fat and convert it into energy. The key is to eat a high amount of the nutrients the liver needs to be able to process fat, while lowering calorie intake overall. This means eating lots of fiber and protein, as well as phytonutrients and micronutrients, which can be found in foods like fish, garlic, fruits, vegetables, and turmeric.
The Metabolism Reset Diet
On the Metabolism Reset Diet, no food groups are restricted. Rather, the goal is to provide the body with a wide variety of nutrients across food groups. The key to doing that is to replace regular meals with protein shakes, which provide the body with nutrients with fewer calories.
According to studies, replacing meals with protein shakes led to more weight loss and liver fat reduction over a shorter period of time than standard calorie-restrictive diets. Protein shakes make it easy to consume a high amount of protein without any additional calories. Protein is the most essential nutrient for a healthy liver. It provides the body with essential amino acids that the liver needs to be able to properly break down fat. Protein can also serve as a glycogen replacement, which also helps the liver burn triglycerides.
Another important food group to consume on the Metabolism Reset Diet is a type of carbohydrate called resistant starch. They are found in foods like bananas and potatoes, and they are important because they provide good bacteria and help regulate energy levels. They are also hard for the body to digest, so the body can only absorb about half their overall calories.
When following the Metabolism Reset Diet’s daily meal plan, breakfast and lunch will be replaced with healthy protein shakes. Dinner can consist of a regular healthy meal, and in between the dieter can snack on an unlimited amount of vegetables. Vegetables provide a great source of nutrients without a lot of calories.
After just four weeks of following the Metabolism Reset Diet, the dieter can resume eating regular meals. However, it is important to keep in mind that diet is not the only part of maintaining a healthy liver and weight loss. Sleep and exercise also play an important role.
When the body is asleep, the liver is able to rebuild its glycogen stores, and continues to burn fat. Sleep also helps reduce stress and stops the production of cortisol, the stress hormone that prevents the liver from burning fat and slows down metabolism. Everyone should aim to get around 7-8 hours of sleep a night.
Exercise also helps boost metabolism, but only up to a point. When someone exercises too much, they put a strain on their liver by increasing the burden of processing all the fuel it is burning through exercise. But it is important to get some exercise, to prevent the liver from burning muscle as fuel and help increase its glycogen production. People should aim for light exercise every day, including incorporating short stretching workouts and light cardio into their routine.
The Main Take-away
The liver performs four essential functions in the body that are vital for maintaining good health. However, when the liver becomes overwhelmed, it becomes unable to process fats, which slows down the body’s metabolism. This causes weight gain and fatigue. By replacing two meals a day with healthy, high-protein shakes, the Metabolism Reset Diet aims to provide the body with plenty of nutrients that help the liver clear out the backlog of excess stored fat, while reducing the burden caused by consuming excess fuel.
About the Author
Alan Christianson is a Naturopathic Medical Doctor and New York Times bestselling author of The Adrenal Reset Diet and The Thyroid Reset Diet.
Dr. Christianson is a natural endocrinology specialist, focusing on thyroid disorders. He is the founder and president of the Endocrine Association of Naturopathic Physicians, and is also the founder of Integrative Health.
Dr. Christianson has regularly appeared on national TV shows like Dr. Oz, CNN, and The Today Show. He lives in Phoenix with his wife and two children.