Metabolic Reset Diet: Does Your Body Need a Reset Button?

Take a moment to imagine having a one-time reset button. What would you use it for? Would you reduce your biological age, shed the extra weight accumulated over the years, or eliminate chronic stress and sleepless nights? Whatever your choice, let this be your primary health focus right now.

We have a good idea of what former NFL player Steve Weatherford might choose—a metabolic reset. After all, he’s the one who popularized the “metabolic reset diet.” When it comes to metabolism, "reset" essentially means to "speed up" or "increase" your metabolic rate. But does your metabolism really need a reset, and is that even possible? 

• The metabolic reset diet is founded on health principles, but it doesn't guarantee a faster metabolism or weight loss.
• Restrictive diets are typically not sustainable and often lead to nutritional deficiencies.
• To lose weight and increase your body's efficiency at burning calories, you may need to increase your energy expenditure and balance your hormones. Continue reading to discover the steps. 

What is the Metabolic Reset Diet? 

The metabolic reset diet is a diet that speeds up your metabolism and helps your body burn calories more efficiently. But let’s start by defining "metabolism," a term often mentioned in discussions about weight loss and health optimization. Metabolism is the sum of all the biochemical reactions that produce energy for your body.¹ Therefore, a metabolic “reset” diet is designed to improve your metabolic health and prevent metabolic disorders, such as type 2 diabetes. 

Steve Weatherford’s program promises to improve your gut health and detoxify your body—all within 30 days (though remember, our bodies naturally detoxify themselves; we only facilitate that process). There’s an important caveat, however: none of the metabolic reset programs are supported by peer-reviewed medical research, so their effectiveness isn't guaranteed. In other words, they haven’t been tested in a controlled environment to prove they actually work. These plans are created by individuals with varying levels of nutritional expertise, and their instructions can differ significantly.  

How Does the Metabolic Reset Work? 

There are several versions of the metabolic reset diet, but they all share a few core principles: 

1. Targeting specific macros. The metabolic reset dietary plans typically advise against indulging in too many carbohydrates, including fruits and vegetables. Some plans encourage carbohydrate cycling—alternating periods of higher and lower carb intake. Emphasis is placed on consuming lean proteins.

2. Meal timing. The diet often involves eating at specific times to support metabolic function. This can include strategies like intermittent fasting or eating smaller, frequent meals to keep metabolism active throughout the day.

3. Adequate hydration. Drinking enough water is crucial, as hydration is essential for metabolic processes. Drinking water before meals can also help with appetite control.

4. Incorporating regular exercise. Regular physical activity, particularly strength training, is a key component of all metabolic reset programs. Exercise helps build and maintain muscle mass, which in turn supports a higher metabolic rate.

Sounds good, right? In some ways, yes. Most metabolic reset diets are based on sound principles. However, there isn't enough scientific evidence to suggest that eating meals at specific times or reducing carb intake can trick your metabolism into working faster. 

This isn't to say you can't lose weight by following a metabolic reset diet. How? The core principles of this type of diet are actually scientifically-backed weight loss tools.² 

• Caloric deficit: By limiting macros, your caloric intake might decrease. If you consume fewer calories than you burn (caloric deficit), your body will start using energy from fat stores. This leads to a reduction in body fat percentage and a drop in weight.
• Exercise: Exercise is great for weight loss. It not only increases the amount of energy burned, but also strengthens and builds muscle mass. This, in turn, can help improve your metabolism. Hold on to this thought; we'll explore it further later on.

Weight management is more complex than the simple equation of calories in versus calories out.^3,4,5 The modern food environment is a far cry from the natural diets humans evolved with. This has an impact on the nutritional quality of food and therefore, the calories we consume.³ To put it in simpler terms, “not all calories are created equal.” 

In previous content, we discussed the "thermic effect" of foods, which refers to the energy required for digestion. This factor also influences our overall energy balance, even when the basic calorie math might suggest otherwise. This explains why you can still lose weight while consuming more of certain foods—their nutritional quality matters.⁴ 

Another important concept we want to introduce is the “carbohydrate-insulin model (CIM).” The CIM posits that increased carbohydrate consumption triggers a series of metabolic responses in the body that result in increased hunger and fat accumulation.⁵ This is in contrast to the energy balance model (EBM) of obesity, which proposes that the energy content of food is an important driver of overall energy intake and metabolism.⁴ However, both models agree that the quality and composition of one's diet are crucial for long-term weight management.

Keep these terms in mind, as we will delve deeper into them in future newsletters. 

Potential Disadvantages of Metabolic Reset

Although metabolic reset plans promote physical activity and weight loss, they may also lead to negative health outcomes. 

• Unnecessary macronutrient restrictions. One way to achieve weight loss  is through a caloric deficit, either by reducing caloric intake or increasing physical activity. No specific macronutrient group is so harmful that it should be completely avoided. While some people thrive by restricting certain food groups, for most, the key is balance and making healthier food choices. 
• Nutritional deficiencies. Whole foods like fruits and vegetables, although they are carbohydrates, are packed with water, fiber, and essential vitamins and minerals.
• Sustainability issues. Strict rules and the restrictive nature of any diet make it hard to maintain in the long run. Go for balance, not perfection.
• Misleading promises. Can a diet really “reset” your metabolism? Diets that promise dramatic effects and quick fixes without scientific backing may not deliver the expected results.

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Alternatives to the Metabolic Reset Diet 

Your metabolism is influenced by genetics and regulated by different hormones. It also varies based on your activity levels and muscle mass. Instead of relying on popular programs like the metabolic reset diet, consider these alternatives. 

Build muscle 

Muscles burn a significant amount of energy, even after you've finished exercising. Combine strength training (like lifting weights) with regular aerobic exercise (such as running, swimming, or cycling). 

Short bursts of intense exercise, followed by brief recovery periods, can increase your energy consumption for hours after the workout. This phenomenon is known as the "afterburn" effect or excess post-exercise oxygen consumption (EPOC).⁶

To support muscle growth, prioritize eating protein. Consuming more protein can temporarily boost your metabolism by 15-30% through a process called the thermic effect of food (TEF), which is the energy required to digest, absorb, and process nutrients.⁷

Get enough high-quality sleep

Sleep is the time your body needs to regenerate and repair tissues—including muscle tears from all that hard exercise—and to balance hormone production. Poor sleep can decrease your exercise performance and disrupt hormones that regulate metabolism and appetite.⁸

Maintaining a consistent sleep schedule by going to bed and waking up at the same time every day helps regulate your body’s circadian rhythm, which influences metabolism. Aim for 7–9 hours of quality sleep per night.

Don’t overdo it 

What we mean is: avoid common mistakes that can in fact slow down your metabolism: 

• Don’t fall for crash diets. Caloric restriction can lead to weight loss, but there’s such a thing as too much of a good thing. Reducing your daily caloric intake too far below your daily requirements may be detrimental. Our bodies are programmed for survival. If you don’t eat enough food, you will start conserving energy by slowing down all metabolic reactions.⁹
• Skipping meals may not work for everyone. While some individuals thrive on intermittent fasting, others require small, frequent meals to maintain a steady metabolism. To drive home our earlier point, regardless of your eating schedule, the nutritional quality of food is more important. 

The Bottom Line 

The metabolic reset diet might help you lose weight, but that does not mean your metabolism will work any faster. Approach it with the same caution as any other diet. Remember, there is no one-size-fits-all solution for weight loss and health optimization, especially if you have underlying health conditions or specific dietary needs. 

Start by understanding your baseline and build from there. Reach out to Opt Health physicians for personalized advice and professional, compassionate support on your weight loss journey. 

Thank you for reading. Until next time, be well and live long.

References

1. Sánchez López de Nava A, Raja A. Physiology, Metabolism. In: StatPearls. StatPearls Publishing; 2024. Accessed August 23, 2024. http://www.ncbi.nlm.nih.gov/books/NBK546690/
2. Interested in Losing Weight? | Nutrition.gov. Accessed August 23, 2024. https://www.nutrition.gov/topics/healthy-living-and-weight/strategies-success/interested-losing-weight
3. Hall KD. Did the food environment cause the obesity epidemic?. Obesity. 2018;26(1):11–13.
4. Hall KD, Farooqi IS, Friedman JM, et al. The energy balance model of obesity: beyond calories in, calories out. Am J Clin Nutr. 2022;115(5):1243-1254. doi:10.1093/ajcn/nqac031
5. Ludwig DS, Ebbeling CB. The carbohydrate-insulin model of obesity: beyond “calories in, calories out”. JAMA Intern Med. 2018;178(8):1098–103.
6. SINDORF MAG, GERMANO MD, DIAS WG, et al. Excess Post-Exercise Oxygen Consumption and Substrate Oxidation Following High-Intensity Interval Training: Effects of Recovery Manipulation. Int J Exerc Sci. 2021;14(2):1151-1165.
7. Calcagno M, Kahleova H, Alwarith J, et al. The Thermic Effect of Food: A Review. J Am Coll Nutr. 2019;38(6):547-551. doi:10.1080/07315724.2018.1552544
8. Sharma S, Kavuru M. Sleep and Metabolism: An Overview. Int J Endocrinol. 2010;2010(1):270832. doi:10.1155/2010/270832
9. Most J, Redman LM. Impact of calorie restriction on energy metabolism in humans. Exp Gerontol. 2020;133:110875. doi:10.1016/j.exger.2020.110875