To start the metabolic diet it is good to plan the subdivision of meals and
relative times, which according to the rules of the diet must be 4 or better 5 meals per day divided into 3 main meals (breakfast, lunch, and dinner) + 2 snacks ( mid-morning and mid-afternoon), because eating often allows you to increase your metabolism.
The second thing to do is to realize what it means to eat 30 grams of
carbohydrates a day (minimum dose of the evaluation phase) because in the metabolic diet carbohydrates are the only foods that must be weighed.
So let’s see a quick and simple scheme that makes you understand what
30 grams of refined carbohydrates are:
- 30 g of white bread
- 40 g of refined pasta
- 6 normal cookies
- 30 grams of corn flakes
- 35 grams of white rice
- 38 grams of pearl barley
- 45 grams of quinoa
- 35 grams of muesli with hazelnuts and dried fruit
- 35 grams of couscous
- 5 savory crackers
- 6 of low-fat crackers
- 5 rusks
- 5 biscuits
Here’s what 30 grams of carbohydrates from whole foods stand for:
- 60 grams of whole wheat bread
- 35 grams of brown rice
- 48 grams of whole wheat pasta
- 43 grams of Kamut paste
- 43 grams of whole wheat pasta
- 7 integral crackers
- 5 wholemeal rusks
These are low-carbohydrate products to increase portions and not to
exceed daily carbohydrate levels (30 grams):
- 8 Cereal wholemeal biscuits
- 7 Cereal rusks
- a packet and a half of Cereal yeast-free crackers
- 2 slices and half Cereal sliced bread
So pay attention to associations, if we eat rusks for breakfast and want to eat some bread at dinner we should limit ourselves to 2 rusks (10 grams of carbohydrates) + 20 grams of white bread (20 grams of carbohydrates).
If we choose whole grain products, we can eat 3 rusks (15 grams of
carbohydrates) + 30 grams of whole wheat bread (15 grams of
carbohydrates).
If we refer to low carb foods, we can eat 3 rusks (18 grams of
carbohydrates) + a slice of bread (12 grams of carbohydrates).