Navigating the world of nutrition can be challenging, especially when dealing with an eating disorder or in the midst of recovery. Adding to the complexity are the constant influx of fad diets and nutrition trends, many of which promote unhealthy and unrealistic eating habits. One trend gaining traction lately is metabolic confusion - a concept that can further complicate an already overwhelming journey toward healing and balance.
While we can’t prevent these diets and nutrition misinformation from being showcased (we wish we could!), we’re here to help set the facts straight. First, let’s dive into what exactly metabolic confusion is.
what is metabolic confusion?
A metabolic confusion diet is an eating pattern that alternates between higher and lower calorie days or periods. Also known as calorie shifting or calorie cycling, the concept behind metabolic confusion is that a drastic change in calories consumed on alternating days “tricks” the body into boosting its metabolism, leading to more calories burned and thus weight loss. There is no metabolic confusion schedule, so the frequency of high and low calorie days and the amounts consumed can vary from person to person, with no formal guidelines. The approach also recommends regular exercise, although it doesn’t offer a specific routine or set of requirements.
does metabolic confusion work?
At this time, there is no evidence in the research that suggests metabolic confusion delivers on its claim to increase metabolism and promote weight loss.
While proponents point to one small-scale, short-term study that observed weight loss following a calorie shifting diet plan, there is very limited scientific research to draw conclusive findings (1). Furthermore, other studies have found no significant differences between calorie shifting and calorie restriction on weight loss and maintenance (2).
It’s important to remember that a metabolic confusion diet still involves calorie restriction. While some people may lose weight with calorie restriction, this weight is regained once they resume they return to their normal eating habits.
Additionally, it’s essential to understand that you can’t truly “trick” your metabolism. Metabolism is a complex biological process influenced by factors such as age, genetics, sleep, quality of diet, and activity levels, many of which are beyond one’s control. Rather than being easily manipulated, metabolism functions in a way that reflects the overall balance of these variables, among others.
is it safe?
Applying metabolic confusion without guidance poses risks, especially for those with eating disorders or in recovery.
Since there is no metabolic confusion meal plan or specified exercise regimen, the number of calories a person consumes on high and low calorie days is left to their discretion. This lack of structure creates a significant safety concern, as individuals may fail to meet their minimum daily nutrient requirements. A recent scientific review echoed this concern, warning about the unknown safety and metabolic health risks of calorie shifting, emphasizing the need for further research (3).
Calorie shifting can also dramatically impact blood sugar levels, which could be very dangerous for someone with an ED, diabetes, or other metabolic conditions, as it may cause unpredictable fluctuations in energy and increase the risk of complications.
metabolic confusion and eating disorders
Metabolic confusion and eating disorders can be closely linked, making it important to understand how they interact. Eating disorders can severely impact metabolic function, where repeated cycles of restriction, bingeing, or purging disrupt metabolic rates.
These habits confuse the body’s natural energy regulation and can make metabolic confusion more complex and potentially harmful. At the end of the day, the metabolic confusion diet is still a restrictive diet that promotes an all or nothing mindset around food and can encourage disordered eating.
how nourishrx can support you
At NourishRX, we’re here to help you navigate the complexities of diet culture together. With so much conflicting information online, it can be overwhelming to determine what truly aligns with your individual needs. That’s where our team of dietitians comes in. We’re here to guide you every step of the way.
Visit our website to explore the wide range of services we offer and see how we can support you at this moment in your journey.
This blog was written by dietetitc intern Katerina Pappas. Reviewd by Emma Newell, RD, LDN, CPT.
References:
- Davoodi, S. H., Ajami, M., Ayatollahi, S. A., Dowlatshahi, K., Javedan, G., & Pazoki-Toroudi, H. R. (2014). Calorie shifting diet versus calorie restriction diet: a comparative clinical trial study. International journal of preventive medicine, 5(4), 447–456. https://pmc.ncbi.nlm.nih.gov/articles/PMC4018593/
- Trepanowski, J. F., Kroeger, C. M., Barnosky, A., Klempel, M. C., Bhutani, S., Hoddy, K. K., Gabel, K., Freels, S., Rigdon, J., Rood, J., Ravussin, E., & Varady, K. A. (2017). Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA internal medicine, 177(7), 930–938. https://doi.org/10.1001/jamainternmed.2017.0936
- Harvie, M., & Howell, A. (2017). Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects-A Narrative Review of Human and Animal Evidence. Behavioral sciences (Basel, Switzerland), 7(1), 4. https://doi.org/10.3390/bs7010004
A Registered Dietitian with over 15 years of experience in the treatment of eating disorders, Ryann Hilton is a passionate advocate for helping individuals heal their relationships with food. She holds a degree in Nutrition & Dietetics from Simmons University and is a Certified Eating Disorder Specialist-Consultant (CEDS-C) through the International Association of Eating Disorders Professionals (IAEDP). She is deeply committed to using evidence-based approaches to offer practical support that reduces overwhelm and fosters long-term healing.
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