People who try metabolic resets usually do so with the aim of losing weight. However, since there are no guidelines for this process, the specifics of a metabolic reset may vary from person to person
No health organizations currently approve a metabolic reset as a health tool. More research is necessary to understand how a metabolic reset may benefit health and to standardize the process
This article explains typical aims of a metabolic reset, the potential benefits and risks, and how to try one safely
What are the aims of a metabolic reset?
The aims of a metabolic reset may vary from person to person. Some people may hope to use it as a weight management tool, while others may simply want to improve their metabolic health
In scientific research, metabolic health can encompass the following markers:
Can a metabolic reset benefit health?
Since a metabolic reset is not an established health procedure, there is little research into its benefits. However, scientific research does look at the general effects of lifestyle and dietary changes on metabolic health
Weight management
Dietary changes and other lifestyle factors remain a first-line remedy
for weight management. However, there is no single diet that is better than any other for weight loss
Factors such as food preferences, affordability, culture, and health issues can affect a person’s diet choices
Appetite and weight loss management are more complex than a simple calories-in vs. calories-out approach. However, dietary changes may help people lose weight. Examples of diets that may help people lose weight during a metabolic reset include:
Research associates
weight loss with beneficial metabolic changes in people with overweight or obesity. This may include improvements in:
- hypertension (high blood pressure)
- blood sugar levels
- lipid profiles
- health conditions, such as:
- sleep apnea
- fatty liver
- type 2 diabetes
- polyendocrine metabolic ovarian syndrome (PMOS, formerly PCOS)
Blood sugar levels
A 2023 review suggests intermittent fasting may cause changes in metabolic pathways, hormones, and cellular pathways, including reductions in blood sugar levels
Specifically, the review suggests time-restricted eating may benefit blood sugar levels. Time-restricted eating involves limiting food intake to a specific window of time each day
Research in the review also suggests the 5:2 diet may help with blood sugar management. The 5:2 diet involves fasting for two days each week and unrestricted eating on the other five days
A 2020 article suggests the following lifestyle habits may also help with blood sugar management in people with diabetes who consume 75 to 100 grams (g) of carbohydrates daily:
- ensure meals contain a balance of lean protein, non-starchy vegetables, dietary fiber, and healthy fats
- avoid skipping breakfast
- eat protein before carbohydrates during meals
- try moderate exercise, such as a walk, 30 to 60 minutes after a meal
It is beneficial for people with diabetes to work with a healthcare professional to create a personalized diabetes management plan. What improves blood sugar levels for one person may not work for everyone
Blood pressure
Dietary changes can influence blood pressure. For example, caloric restriction due to intermittent fasting may help
to improve blood pressure levels
Healthcare organizations may also recommend
certain diets, such as the Diet to Stop Hypertension (DASH), to people with high blood pressure. A daily serving guide from the DASH may involve the following portions:
- five vegetables
- five fruits
- seven carbohydrates
- two of low fat dairy products
- two or fewer of lean meats
People may also need to limit sodium to 1500 milligrams (mg) daily and avoid processed foods
Other lifestyle habits that may benefit blood pressure include increased physical activity, getting enough sleep, and managing stress. Quitting smoking, if applicable, may also help
Cholesterol levels
Healthcare professionals may recommend
various lifestyle habits for someone with high cholesterol, including avoiding smoking, eating a balanced diet, and getting enough exercise
Limiting saturated fats may have
a positive effect on cholesterol levels. Foods such as dairy products and red meat contain saturated fats
Instead, people can increase their intake of monounsaturated fatty acids and polyunsaturated fatty acids, which are in foods such as:
- olive, peanut, and sesame oils
- sunflower oils
- avocado
- soybeans and tofu
According to a 2024 review, intermittent fasting can significantly reduce cholesterol levels, particularly LDL cholesterol
How to do a metabolic reset
There are no official guidelines for a metabolic reset, which means the process may vary from person to person. People may choose to try the following methods:
- intermittent fasting, such as time-restricted eating
- a specific diet, such as:
- DASH
- the Mediterranean diet
- a vegetarian diet
- establishing a sleep routine
- getting more exercise
Because the process can vary so much, it may be beneficial to work with a healthcare professional to establish a plan to improve metabolic health
If someone finds creating a new diet plan challenging, they may also benefit from working with a dietitian, who can help them get all the nutrients they need
Are there any risks to a metabolic reset?
The risks of a metabolic reset may depend on the techniques a person uses and their individual health situation. For example, fasting for more than 16 hours daily may increase the risk of developing gallstones
Rapid weight loss may also increase the risk of gallstones
People who try diets without ensuring they get the right amounts of various nutrients may risk malnutrition and other health issues
It is beneficial to speak with a healthcare professional before trying a metabolic reset. A healthcare professional can work with someone to create a safe and sustainable plan that fits their goals, whether to lose weight or improve other metabolic markers
This is particularly important if someone has health issues, such as hypertension, diabetes, or high cholesterol. Doctors may be able to recommend alternative treatments and remedies with more supportive evidence than a metabolic reset
Summary
A metabolic reset is not an official health tool, so the specific steps, benefits, and risks may vary. People who try a metabolic reset may want to lose weight or improve metabolic markers, such as blood pressure and cholesterol
Lifestyle habits, including diet, can affect a person’s metabolic health. Making changes, such as exercising more, getting enough sleep, and eating a balanced diet, may improve a person’s metabolic health
It is important to work with a healthcare professional if someone wants to try a metabolic reset. A doctor can ensure someone stays safe and may be able to tailor a lifestyle plan to their specific health goals
