updated 24th April 2025
The Metabolic Balance Diet
You have probably tried a number of different diets in your life time based on the internet, magazines, or books you have read. You may have tried low carb diets or low-calorie diets or intermittent fasting. There are a multitude of diets available and certainly no shortage of advice on how to lose weight. So how do you know what the best weight loss plan for you is?
As a nutritionist who specializes in weight loss, one of the frequent comments I hear from my clients is:
“ I have tried every diet under the sun and nothing seems to work!” Can you help?
Every time, I hear these words, I immediately think about the Metabolic Balance diet. In fact, this is the probably one of the most effective diets, I have ever used, producing amazing results for virtually all of my clients seeking to lose weight. I love the Metabolic Balance plan because it teaches my clients to eat a balanced diet, based on all food groups; protein, vegetables and also includes carbohydrates.
Enter Metabolic Balance diet
What Is the Metabolic Balance Program?
The Metabolic Balance® program is a personalised nutrition plan developed in Germany by doctors and nutritionists. Unlike fads or one-size-fits-all diets, it uses blood test results to create a customised eating plan tailored to your metabolic needs.
The core idea is this: by restoring metabolic balance through real food and a structured plan, your body naturally shifts into fat-burning mode, while reducing inflammation, cravings, and blood sugar spikes.
This isn’t just another diet — it’s a metabolic reset.
Why I Recommend the Metabolic Balance Diet to Clients
Over the years, I’ve seen incredible transformations with the Metabolic Balance diet. Clients not only lose weight, but also regain control over their eating, boost energy, improve digestion, and balance hormones — all without extreme restriction.
Let’s break down the key benefits.
Benefit 1. Sustainable Weight Loss (Without Calorie Counting)
I honestly have never had a client who has been unable to lose weight on the MB plan.
Unlike diets that rely on cutting carbs or calories to extremes, Metabolic Balance diet focuses on nutrient-dense meals, personalised portions, and hormonal balance.
The question, I often get asked is how much weight loss is to be expected?
Typically, in the first week weight loss is between 2 and 4 kgs. In fact, depending on the amount of weight a client has to lose, the first two to three weeks can result in a stone or more in weight loss. This is not due to water loss, as with many diets, but real fat loss.
The Insiders’ guide to weight loss:
Admittedly I have had some patients who do plateau (this is entirely normal). After several weeks on the diet, it is perfectly normal for the rate of fat loss to slow down. The good news is that most clients will certainly continue to lose weight if they truly need to.
Benefit 2: Loss of Appetite & Fewer Cravings
The second benefit of this diet, is the loss in appetite that most clients experience. Once all of the processed foods and refined foods are replaced with nutrient dense foods, your insulin levels will stabilise and you will be quite surprised to find that actually you do not need very much food to feel satiated.
There have been many cases when I have had to tell my clients to please eat all the food listed on the plan even though they are not hungry.
Clients are often shocked at how little food they actually need to feel satisfied.
“I had to force myself to eat my full meal – I wasn’t even hungry!”
This kind of appetite reset is one of the most powerful elements of the Metabolic Balance program.
Benefit 3: A Weekly Treat Meal (Guilt-Free)
Yes, really. In Phase 3 of the program, you get one treat meal per week — whether it’s pizza, wine, or dessert. It’s a built-in flexibility that prevents the “all-or-nothing” mindset and helps you stay motivated.
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The Insiders’ guide to Treat Meals:
Sometimes, I have found that after a treat meal clients suddenly begin to miss sugar/alcohol/ cakes. Having a treat meal can lead to loss of focus or suddenly cause an increase in food cravings. When this happens, I always ask my clients to call me or we schedule a meeting to keep them motivated and focused. Other times, clients have told me that they have felt so bloated and full after a treat meal that they simply don’t want to indulge as much. I think the plan brings an increased self-awareness of how our food choices makes us feel.
Benefit 4: Say goodbye to constant snacking
Another big benefit clients experience is that their eating becomes more structured. If you are a regular grazer, snacker or compulsive eater, you will now only be allowed three square meals per day.
Say goodbye to endless snacking. The Metabolic Balance plan encourages three meals a day, spaced five hours apart. This structure supports stable blood sugar, promotes fat burning, and breaks the habit of emotional or mindless eating.
Yes, the 5-hour window can be tough at first, but most people adjust within a few days and find freedom from constant food thoughts.
This period of five hours without eating is in fact when weight loss is said to occur. This can be a true liberation to many clients who have a problem with emotional eating.
The Insiders’ guide to snacking: At the beginning following the five hour gap can be difficult. Sometimes you can feel dizzy or light-headed. However this soon passes and you will soon find that your blood sugar stabilizes without the need to snack in between meals.
Benefit 5: No more Guess Work and Planning and structure
In order to ensure success, it is paramount to plan and prepare all meals and you will also need to weigh your food. This is very important as many of us over-eat without realizing just how much food we consume.
Meals are tailored, taking all the guess work out of what foods to eat and how much to eat. You will have 3 breakfast options, 3 Lunch options and 3 Dinner options.
You receive a meal plan that is 100% tailored to your blood chemistry, including:
- Your metabolic hormones
- Nutrient levels
- Inflammatory markers
- Liver and kidney function
Your personalised plan includes:
- 3 breakfast options
- 3 lunch options
- 3 dinner options
- Food portion guidelines
- Specific rules such as the amount of water to drink every day to stay on track
This eliminates guesswork and brings structure — perfect for people who do best with a clear roadmap.
Benefit 6: Increased Energy, Sleep & Mood
Most of my client have noted a marked increase in energy once they start the plan. If you follow the plan you should require less sleep and you may find that you do not need an alarm clock to wake up. Yes, you might feel tired in Week 1 (hello sugar withdrawal), but by Week 2–3, the increase in energy is often dramatic.
Most clients report:
- Waking up refreshed (without an alarm)
- Needing less sleep
- Clearer thinking
- Fewer mood swings or PMS symptoms for women
Other tips and insights
he Insiders’ guide to going on Holiday: Do not try and follow the plan on holiday as, in my experience, this rarely works- far too much temptation.
Stucture is key
Secondly the plan is really suited to people who enjoy structure and rules. If you are unable to follow rules/ guidelines, this is not the plan for you. If you like being told what to do, it is the perfect plan for you.
In the first two weeks of the plan, you will not be allowed to do any vigorous exercise such as cardio or swimming.
Benefit 7: Increased Confidence and Control Around Food
Without a shadow of doubt, all of my clients begin to experience more confidence as soon as the weight starts to come off. Having pre-determined meal plans means they feel more in control of what they are eating and this translates into feeling more in control of their day to day lives. Their days of overeating and bingeing are gone. Most clients report a much better relationship with food.
The Insiders’ guide: Once the weight begins to come off, you may find that work colleagues, friends and sometimes family feel the need to comment about your appearance. I am not sure if they are simply jealous but they cannot help on commenting on the vast amount of weight loss and may even try and sabotage the diet by offering you cakes and chocolate. Do not give in!
FAQs
What Are the 4 Phases of the Metabolic Balance Program?
- Preparation Phase
A short cleanse (1–2 days) to reset digestion and prepare for change. - Strict Conversion Phase
The core of the plan: 2 weeks of strict eating based on your personalised plan. This is where the biggest weight loss happens. - Relaxed Conversion Phase
One treat meal a week is added. You learn how to listen to your body and maintain results. - Maintenance Phase
A long-term way of eating that you’ll follow — for life. It’s flexible, balanced, and sustainable.
Is the Metabolic Balance Program Right for You?
You want to lose weight in a sustainable wayYou enjoy structure and a roadmap
You’ve tried everything and nothing has worked
You’re tired of emotional or binge eating
You want a science-backed plan based on your personal data
You want support and accountability from a qualified nutritionist
If that sounds like you, then Metabolic Balance UK might be the breakthrough you’ve been looking for.
Common Questions About the Metabolic Balance Diet
Is the Metabolic Balance diet keto or low carb?
No, it includes all macronutrients: protein, healthy fats, and slow-release carbohydrates.
Can vegetarians follow this plan?
Yes — the plan is tailored to your preferences. There are vegetarian and pescatarian options available.
Is exercise allowed?
Not during Phase 2. Gentle walking or stretching is encouraged, but no high-intensity cardio in the first two weeks.
What’s the cost of the Metabolic Balance program in the UK?
Prices vary based on your provider and level of support. Get in touch for current packages and options. Prices include a blood test and 7 online consultations.
Final Thoughts: Why the Metabolic Balance Diet Works When Others Fail
The Metabolic Balance plan is so much more than a diet. It’s a personalised, structured program that transforms the way you eat, live, and feel. Backed by science and tailored to your biology, it gives you the tools to reset your metabolism and reclaim your health.
If you’re ready for real, lasting results — I’d love to support you.
Frequently Asked Questions About the Metabolic Balance Diet
Is Metabolic Balance safe?
Yes, the Metabolic Balance program is based on whole foods and personalised nutrition, with no extreme calorie restriction, meal replacements, or risky supplements. It’s developed by medical professionals and supported by blood test results, ensuring it’s tailored to your unique needs.
What foods are allowed on the Metabolic Balance plan?
Your meal plan is unique to you, but typically includes:
- Lean proteins (e.g. fish, poultry, eggs)
- Low-sugar fruits
- Vegetables
- Whole grains (where appropriate)
- Healthy fats
Processed foods, refined sugars, and artificial additives are avoided.
Is the plan difficult to follow?
The structure may feel strict at first, especially the 5-hour fasting windows and no snacking. But most clients find the plan becomes second nature within a couple of weeks — and the results make it worth it!
How is the Metabolic Balance program different from other diets?
Metabolic Balance isn’t a one-size-fits-all plan. It’s built on:
- Your blood chemistry
- Your personal goals
- Your food preferences
It teaches long-term eating habits, rather than short-term restrictions.
The Science Behind the Metabolic Balance Program
The Metabolic Balance program was developed by Dr. Wolf Funfack, a German physician, in collaboration with nutritional scientists. It’s based on the principle that metabolic health is key to long-term weight management, hormone regulation, and chronic disease prevention.
Key Scientific Concepts:
- Insulin Response Control
By spacing meals 5 hours apart and balancing macronutrients, the plan helps control insulin — a hormone linked to fat storage and hunger. - Nutritional Individualisation
Your personalised meal plan is derived from your blood test results, which include markers like:- Liver and kidney function
- Blood sugar levels
- Cholesterol and lipids
- Inflammatory markers
- Hormonal indicators
- Hormonal Balance
By removing sugar and refined carbs, the plan helps rebalance hormones that affect appetite (like ghrelin and leptin), improving hunger cues and fat metabolism. - Anti-inflammatory Eating
Many chronic symptoms — from fatigue to skin issues to joint pain — are linked to low-grade inflammation. The MB plan removes inflammatory foods and focuses on nutrient-rich, anti-inflammatory options.
Supporting Studies:
While the exact Metabolic Balance plan has limited large-scale peer-reviewed studies (as it is a proprietary program), the principles it is built upon are well-supported by nutrition science:
- A 2010 German observational study of 500 participants following the MB program showed significant and sustainable weight loss as well as improved metabolic parameters.
- Research consistently supports individualised nutrition as more effective than general dietary guidelines in managing weight and blood sugar (e.g., Zeevi et al., Cell, 2015).
Ready to Get Started with Metabolic Balance UK?
I offer 1:1 support, testing, and personalised plans based on the official Metabolic Balance program.
📞 Book a free discovery call -0345 1297996
📩 Or email me at help@nutritionandvitality.co.uk
For more information please contact or e-mail victoria@nutritionandvitality.co.uk
