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A. The Anabolic Diet was the predecessor for the Metabolic Diet and was originally written for competitive bodybuilders so they could get down to very low levels of body fat while at the same time maintaining as much of their muscle mass as possible. As such it was set up to be a very low carb diet for 5 days of the week and a higher carb diet (much more socially acceptable) on the weekends. Basically it's almost the same as the Strict Phase of the Metabolic Diet. However, the Metabolic Diet, by outlining the various ways to modify carb intake and find your carbohydrate set point, as well as having the Metabolic Index as a guide to fat loss and body composition, is a more advanced diet.

I wrote The Metabolic Diet for anyone who exercises and wants to look good and perform better. As such it can be used by everyone from competitive bodybuilders to those who just want to lose some weight and or body fat and just look good, because you can adjust your carb intake to the level that works best for you, is not as rigid or restrictive as the Anabolic Diet. In fact the idea behind the Metabolic Diet is to individualize the diet by finding the lowest optimum level of dietary carbohydrates.

Although The Metabolic Diet is not necessarily a low carb diet, it can be for those who are genetically efficient fat oxidizers and as such do very well on low levels of dietary carbs. Because of the low carb overtones, there may be some resistance from people who believe that having high levels of complex carbs in the diet is the only way to go. I ran into this problem big time when I introduced the Anabolic Diet but given that The Metabolic Diet is a variable carb diet, and even in those that do well on low carbs, there are high carb intervals built into the diet, I don't expect the same response today. That's because you're encouraged to find the carb level that works best for unique metabolism.

Also things have changed since I first wrote my Anabolic Diet back in 1994. Since that time low carb dieting has become more popular although hardly mainstream. As well the general population is being exposed to information about the fallacy of low fat diets and the value of fats in our diets. Bottom line is that The Metabolic Diet brings everything the Anabolic Diet has to offer and a lot more, to anyone who is interested in a healthy, trim and fit body.

A. That's a good question. By "catabolic" we mean forces that break down muscle and use it for energy. When existing muscle is broken down, your body will lose its tone and may become flabby. the Metabolic Diet, accompanied by proper exercise actually results in the body producing higher levels of testosterone and IGF-1, anabolic hormones, and lower levels of cortisol, a hormone secreted by the adrenal glands that leads to catabolism. By increasing anabolism and lessening catabolism we insure that the body retains important muscle mass and tone while you lose weight.

It has been shown that the carb-loading phase of the diet results in decreased cortisol levels. In one experiment the hormonal effects of muscle carbohydrate loading manipulations followed by a carb poor diet were studied. Carb loading provided decreased levels of cortisol not only during the carb loading phase but also in the following carb-poor time period. Also the higher fat levels and red meat that are allowed in the diet both lead to increased levels of testosterone, the most anabolic hormone in our bodies.

A. If you're overweight, there are probably parts of your body that cause you particular distress. For many people the stomach, thighs and backside cause particular troubles. Often, on the carb-based diets, you'll begin to lose weight but not in the areas where you're at your worst. For instance, your face may become slim while your thighs stubbornly refuse your weight loss efforts. It can be very frustrating.

One of the great things about the Metabolic Diet is that you lose weight in those most troublesome spots from the very beginning. On a higher fat/low carb diet, one of the first places a man will begin to lose weight is in his stomach. While other diets may find it nearly impossible to deflate that spare tire, it's one of the first places the higher fat/low carb diet attacks.

On women, the thighs are also affected quickly. You'll be losing bodyfat in other areas around the body, but you'll find that stubborn cellulite melting away quickly. What happens on the higher fat/low carb diet is that fat stored on your body is treated like dietary fat and is burned to provide energy for the body as needed.

This doesn't happen on a carbohydrate-based diet where your body will do almost anything to save those fat depots. Glycogen and then muscle are used up to provide energy once immediate stores in the bloodstream run out. When the body begins to starve, its metabolic rate slows (and thyroid hormone levels fall) so as to use as little energy as possible. Depot fat will eventually be used but only at a very slow rate.

You don't see as much of a lowering of basal metabolic rates on the higher fat/low carb diet. The body continues to hum along using both dietary fat and the fat on your body for energy. Those pesky, stubborn depot sites in the stomach, thighs and buttocks melt away equally with other bodyfat as your body slims and firms. This is especially true of the stomach in both sexes. In fact, one of the most noticeable initial effects of The Metabolic Diet is the immediate impact it has around the middle.

A. One of the problems with a high carb diet is that, when you lose weight, an awful lot of body tone and muscle can go with it. You can end up looking like a starved chicken. This doesn't happen on our diet. Far from what you've been led to believe, eating fat doesn't lead to getting fat. In fact, high dietary fat is instrumental in increasing lipolysis or the breakdown of fat on the body. On the high carb diet, if you exercise correctly and do everything else right, you'll find that about 60 percent of your weight loss is fat and 40 percent muscle. On the higher fat/lower carb diet, especially when combined with exercise, I've found that those percentages can go way down to over 90 percent fat and less than 10 percent muscle and that's a real boon for someone who wants to maintain body tone as he or she slims down. With the higher fat/lower carb diet, you get down to the weight you want and lose more bodyfat but you also find yourself maintaining a lot more of the lean body mass that makes you look fit and firm.

To visualize this, let's take two women who weigh 150 pounds and are virtually identical. One is put on a popular high carb diet. The other one the Metabolic Diet. If they both lose 10 pounds, you'll find the one on the higher fat/low carb diet losing more bodyfat while retaining more lean mass and muscle tone. You'll not only have lost weight, but retained a firmer body as well.

Often, on the high carb diet, you'll find people dropping the weight but retaining too much bodyfat. They still look flabby. At the same time, they'll lose muscle tone and their body ends up looking shapeless. What's the use?

The Metabolic Diet will help you lose weight while getting you a body with less fat and more shape. Given the choice, which diet would you rather be on?

A. Those who have previously experienced some success on other diets and switch to the Metabolic Diet will find a big surprise waiting for them. My experience with the diet shows that you will be able to maintain your weight and be able to eat a greater number of calories each day with the Metabolic Diet.

For instance, recently I was working with a gentleman who'd been maintaining his weight on a strict 2,700 calories per day carb-based diet. When he went on The Metabolic Diet and made the metabolic shift, he found he could maintain his weight at 3,000 calories. That's weight maintenance at an increase of 300 calories a day. He was able to eat a lot more but still keep the weight off.

I believe that part of the reason for this is that some of the energy obtained from the oxidation of body and dietary fat is used to make glucose through a process called gluconeogenesis. Although you don't take in many carbohydrates in the low carb phase of this diet, the body uses up glycerol (from the metabolism of triglycerides (fat)) and amino acids to make glucose.

Thus some body fat and dietary fat are used up to provide the body with a small supply of sugar. Since this doesn't happen to any degree on high carbohydrate diets, You can lose more weight on the same number of calories and maintain your weight on more calories with the Metabolic Diet than any other kind of diet. This fact alone would be reason enough to make the switch to the Metabolic Diet.

A. I've heard this kind of nonsense ever since I was a teen, many moons ago. Don't eat carbs with protein, don't eat protein with fat, don't eat fruits with vegetables, and don't eat anything with anything else. First of all let me tell you that that's no way to live. You're so worried about what to eat with what that it's hard to find the time and energy to do anything else. The next thing I want you to realize is that your digestive system is both tough and versatile. It can handle practically anything from baby food to pulverized rocks (although I wouldn't make a habit of the rocks - talk about something heavy on your stomach). And it's built to efficiently handle a wide variety of nutrients all at one time.

In normal people, the whole concept of foods not being able to be mixed because of problems digesting, or because they're fighting with each other to be digested, or absorbed or whatever, is unsubstantiated by medical and scientific research. In fact the very opposite may be true. Eating just one macronutrient at a time may well be counterproductive since digestion and absorption may be overly efficient and unopposed absorption of one nutrient may result in inappropriate and counterproductive changes in hormones such as insulin and cortisol.

There's a lot of research that has shown this including a German study done in 1978. In this study, and in many others since, it was shown that both proteins and carbs are both more efficiently digested in the presence of fat, and that overall, eating a mixture of nutrients is the best way to go. Several recent studies have shown that eating a mixture of protein, carbs and fats after exercise is the best way to increase protein synthesis and replenish energy stores in muscles. The use of single nutrients, such as carbohydrates, is not nearly as effective.

My advice is not to worry about whether or not your body can handle a variety of nutrients at one time. It can. Instead concentrate on eating a healthy diet, increasing your protein intake, exercising properly and using the most effective nutritional supplements. Your body will thank you for it.

A. I know that you've heard a lot about how the moderate use of alcohol is good for you and your heart. But the simple truth is that alcohol can sabotage your bodybuilding aspirations. Several studies have shown that alcohol, even in moderation can decrease your testosterone levels and as such can hamper the anabolic effects of exercise. As well numerous studies have shown that alcohol decreases protein synthesis. In one study using rats, acute alcohol intake decreased protein synthesis in muscle by as much as 75%. A recent study, reported in a recent issue of Alcoholism, Clinical & Experimental Research, showed that alcohol significantly impairs protein synthesis up to 24 hours after use. As well, as if you haven't heard enough, alcohol can also decrease fat oxidation.

So the problem with having a few bruskies when you get home from work, besides the fact that most people don't usually stop at two or three, is that even in moderate amounts, it decreases your testosterone levels, impairs protein synthesis and decreases fat oxidation. Not only that but the alcohol, being absorbed quickly on an empty stomach, makes you dopey and you usually end up asleep on the living room couch. So much for the workout.

In all, after a few too many you're usually in a pretty sorry state physically and often mentally. And if what you want is a muscular hard body, drinking when you get home from work is not the way to go.

That doesn't mean that you can't have an occasional drink or go and party once in a while. However if you make it a regular event it can be counterproductive, and put a kibosh on your bodybuilding aspirations.

A. You're right about water filling you up. Unfortunately it doesn't last long and the hunger comes back pretty fast. So drinking water won't take the place of eating or even hold hunger off for any useful period of time.
Although it's not going to fill the hunger void taking in enough water every day is crucial for anyone trying to lose weight. Not only does water keep you properly hydrated but unlike what most people believe, drinking water can actually decrease fluid retention. That's because whenever you excrete water you also have to pull some sodium from your body and this results in less fluid buildup in the body.
But water does much more. It keeps the metabolism running smoothly and allows for the proper excretion of waste products. It also helps prevent constipation. For all these reasons it's doubly important in lower carb, high protein diet in that it allows the excretion of the extra byproducts of protein metabolism, and because of decreased food intake, helps keep you regular.
I usually recommend at least 8 glasses of water a day and even more if you're on the stricter form of The Metabolic Diet.

A. Plateaus, lengthy periods where you will experience no progress, can be a real problem on any diet. They can drive you crazy. You'll be doing everything you're supposed to be doing and, all of a sudden, hit a brick wall. Weight loss stalls short of your goal. This can destroy your momentum and ruin your motivational outlook.
Fortunately, these plateaus occur far less frequently on The Metabolic Diet. The metabolic shift you make to becoming a "fat burning" machine ensures consistent fat loss while the overall energy increase and loss of the couch potato mentality resulting from those dulling high-carb meals keep motivation at a high level. You simply feel better and more energetic on The Metabolic Diet and this pays large dividends in staying active and doing the things necessary to maximize weight loss and body toning.

A. Though the diet in itself will give you weight loss, exercise will be necessary to making the diet as successful as it can be. Along that line, we've provided an exercise program to use with the diet later in this book. With the success you achieve from a combination of the diet and an exercise program, you may find yourself becoming a real "gym rat" if you don't watch out. Exercise, in and of itself, can be very addicting and it will become even more so when you see what it can do in combination with The Metabolic Diet.
Some of you, however, may be concerned about overall endurance on a higher fat/low carb diet. The popular belief is that physical endurance is related to the amount of carbohydrates stored in muscle. Many feel that a diet where less carbs are consumed, like The Metabolic Diet, leads to a state where you get tired faster.
Nothing could be further from the truth. Here's the way the body really works to burn energy. In the popular high carb/low fat diet, when you begin exercising, all the glucose in the blood is used almost immediately for energy. At that point, the glycogen or carbohydrate stores in the muscle are used for energy. After 15 minutes or so, they're gone too. At that point your body has to revert to burning fat or existing muscle for fuel. Unfortunately, when you're on the high carb diet, your body isn't very efficient at burning fat. Sure, you'll burn some fat for energy. But almost half of what will be burned for energy will be protein (the source and substance of all muscle). If you want a body that looks firm and fit, burning protein and muscle isn't a good idea.
Once you've shifted over on the higher fat/low carb diet, though, your body is primed to use fat for energy and to rely less on the glycogen stored in your liver and muscles. As exercise continues the body primarily taps into your fat stores for the energy it needs, sparing the glycogen as much as possible for use when it's really necessary. Fat becomes almost like sugar to the body, and it will favor utilizing fat stores over muscle and liver glycogen stores for energy. The result is that endurance can be enhanced over high carb diets. Also the body tends to lay down less fat and use more body fat for providing needed energy.
Thus with The Metabolic Diet, as against the high carb diets, the end result is a leaner more muscular body since the body is much less likely to make fat and more likely to burn it off. Better body tone results. If you're interested in shaping your body or even going further and doing some beginning bodybuilding, The Metabolic Diet is the diet you want to be on.

A. At this point, a little biochemistry lesson may be in order so you can get a better idea of why The Metabolic Diet is superior to the competition. Adenosine Triphosphate (ATP) is the source of all metabolic activity in the human body. In order to get the energy the body needs for muscle contraction, breathing, brain cell function and virtually all other activities, ATP must be generated. People have gotten the idea that you must have the glycogen and the glucose that comes from carbohydrates for the body to produce and replenish ATP and survive.
What people don't understand is that the body can produce glucose without taking in carbs (gluconeogenesis) and that protein and fat can be used to provide energy and replenish ATP. It's a misconception that you must have large amounts of dietary carbs to function.
When carbohydrates make up the bulk of your diet, you basically burn the glucose from the carbs as energy. Glucose enters the bloodstream and it's either used for immediate energy or stored as glycogen in the liver and muscles. The glucose not stored as glycogen is made into triglycerides (bodyfat). When needed for energy, the stored glycogen is converted back to glucose and used up directly by a cell or transported through the bloodstream to other body cells for conversion and use as energy.
When fat and protein make up more of your diet, you don't have those large amounts of glycogen or glucose available for energy anymore. Most of your energy will come from the breakdown of free fatty acids in your diet or from the fat stored on your body. As we discussed, some of the energy will come from glucose that is produced from mainly from glycerol (part of our body fat) and amino acids (at least on low carb diets). Instead of burning the stored glycogen or glucose for energy, the body burns free fatty acids or triglycerides (the storage form of the free fatty acids) and the glucose that it makes.
Basically, a diet high in fat activates the lipolytic (fat burning) enzymes in your body and decreases the activity of the lipogenic (fat producing) enzymes. Dietary free fatty acids and triglycerides become the body's main energy source. The triglycerides are broken down to free fatty acids and then ketones, a source that can be used for energy by body cells. In short, the free fatty acids and ketones take the place of glucose and the triglycerides act like glycogen.
When carbs are the main form of energy to the body, the body produces insulin to process it and store it. This is all well and good but one of the problems with insulin is that it activates the lipogenic (fat producing) enzymes on the body and decreases the activity of the lipolytic (fat burning) enzymes. What this leads to is an increased storing of body fat and a decrease in the amount of stored fat that will be burned.
The exact opposite occurs on the higher fat/lower carb diet. After undergoing the "metabolic shift" from being a carb-burning machine to a fat-burner, lipogenesis (the production and laying down of fat on the body) decreases, and lipolysis (the burning of both dietary and bodyfat for energy) increases. You're burning fat as your primary fuel, and instead of using glycogen or breaking down precious protein, you'll burn off the fat on your body for energy as needed.
This can have a big effect on overall bodyfat, and research has now begun to document the fact that while on a higher fat low carb diet, weight loss is due to the almost exclusive loss of bodyfat. In one study of ideal-weight human subjects, it was found that higher fat diets were accompanied by a very strong lipolytic (fat-burning) effect. In another study focusing on obese subjects, it was found that, when offered high carb/relatively low fat diets or low carb/relatively higher fat diets, the subjects on the lower carb diets lost significantly more fat. Though prevailing wisdom would predict that the higher fat diet would simply make people fatter, they actually lost more weight on the higher fat diet.
It may sound crazy, but that's the way the body works. Contrary to what most people believe fat oxidation is regulated primarily by carbohydrate intake rather than by fat intake. Once you've adapted to a higher fat/low carb diet, fat doesn't beget fat. Despite what you've been told, a properly designed higher fat/lower carb diet doesn't put fat on. It takes fat off.
Similar results have occurred in animal studies. Meanwhile, I've seen and heard of the positive effects of a high-fat diet time and time again both in my own practice, and from countless others who have tried it. The fat melts away. At the same time, as a bonus, body tone can be improved markedly thanks to the "protein protecting" nature of the diet.

A. In fact, we don't want you making a lot of changes in your diet in the early weeks. Any diet, even The Metabolic Diet, is going to be hard enough to adapt to. So don't change the amount of calories you're eating. Don't get into some serious body-shaping regimen or otherwise make it hard on yourself. In these first weeks, simply concentrate on replacing the carbohydrates you eat with fat and protein.
If you're going to go through the strict part of The Metabolic Diet and ensure that you go through the "metabolic shift" as quickly and efficiently as possible, do not load up on carbs over the first weekend. Continue the high fat/low carb phase during that time!
Let me repeat this because it's important. I want you to begin the higher fat/lower carb phase of the diet on a Monday. Then continue that phase all the way through the first weekend and second week. On the second Saturday following the beginning of the diet, you'll do your first carb loading. By beginning the diet with 12 days of high fat/low carb consumption, the metabolic shift will occur quickly and with certainty.
Hypothetically, some dieters may decide to begin the diet on Wednesday and then immediately begin carb loading two days later. This isn't close to enough time to make the metabolic shift. Don't do it.
If you go the first 12 days on the higher fat/low carb cycle before performing a carbohydrate load you'll be fine. It may be a little difficult, but it will get the job done.
On the other hand we've included several two week diet plans on these pages that are based on a more moderate dietary carb intake. It might be a good idea to go on this more moderate lower carb diet to see how your body responds to cutting back on dietary carbs. If you don't run into any problems and you feel good then it might be worthwhile to start at the first or induction level of The Metabolic Diet and see whether even lower carb levels are best for you.

A. We've been pleasantly surprised to find that those nasty, chronic mood swings people seem to experience on most diets don't occur on The Metabolic Diet. Much of this seems to be the result of eliminating the chronic insulin swings you get on a high carb-based diet. It's common on a carb diet to eat a high carb meal and find yourself feeling down for a while. Then, all of a sudden, you'll find yourself picking up again. Your moods run in cycles, up and down, on a constant roller coaster.
On my higher fat/lower carb diet, you don't have this kind of swing. You can eat a steak and then feel like running a mile. Contrary to what others may say, a meat meal doesn't seem to "sit on your stomach." It's when the carbs are mixed with meat, as in a steak and potatoes meal, that the debilitating feeling of heaviness sets in and you end up on the couch for the rest of the night.
Again, our bodies were designed and evolved to process meat and use it for energy. The body has a very efficient method of burning fat. Unless you mix it with carbs, a meal featuring dietary fat will find you ready to go rather than being stuck in the doldrums, ready for siesta time.

A. There are many differences between the Metabolic Diet and Dr. Robert Atkins' "Diet Revolution". The Atkin's diet stresses a moderate to high fat approach with moderate amounts of protein and few carbs. It's an effective weight loss program but, unfortunately, it has several drawbacks. It is very difficult to stay on over a long period because there is no relief from its unrelenting regimentation. You stay on low carbs every day of the week, every week of the year. Socially, especially on weekends, it is very tough to follow. It also doesn't manipulate the body's anabolic hormones so you don't get that combination of toning and fat loss you get on The Metabolic Diet. In fact, for anyone who wants to increase muscle mass, whether a bodybuilder or just anyone who wants to look more athletic, chronic ketogenic diets like the Atkin's diet is counterproductive because of it's catabolic effects on the body.
The Metabolic Diet on the other hand, is a variable carb diet that attempts to determine the optimum lowest level of dietary carbs for any one individual. For some that means a diet that is low in carbs during the weekdays, and for others it may mean a diet that is relatively high in dietary carbs all the time. Also by manipulating the body's hormones, including testosterone, growth hormone, insulin, and many others, you can bring about an enhanced anabolic and fat burning state that will maximize lean body mass and minimize body fat.

A. A complete physical from your doctor is a necessity. If you already have a cholesterol problem, you need to know about it. Cholesterol levels are largely determined by individual metabolism and body chemistry, and genetics play a strong role. If you've had cholesterol problems in your family there's a good chance you may have them, too. And if you have a chronic problem with cholesterol you need to talk to your doctor about how The Metabolic Diet may affect this, and what you can do to limit any adverse affects. Frequent monitoring of your lipid status will let you know where you stand and if changes need to be made.
There are adjustments you can make to The Metabolic Diet to control your cholesterol intake if needed. Marine oils, flaxseed oil, olive oil and other nutritional supplements and alternatives will help. Meat restriction may also be necessary. But, again, this is something you need to work with your physician on. If The Metabolic Diet seems like the answer to you, you'll have to put your heads together to devise a plan where you can benefit from the weight loss and toning advantages the diet provides while keeping cholesterol in check.
A blood workup will be necessary with your physical. It should include a complete blood count, cholesterol levels (total, LDL, and HDL), TSH (a test for thyroid function), fasting blood sugar, serum uric acid, serum potassium, liver function array and BUN. Your doctor may want to go beyond this but, bare minimum, you NEED TO HAVE AT LEAST THE ABOVE BLOODWORK DONE before starting the diet. Along with checking for possible pre-existing problems, these tests can also clear up any future questions you may have about the effect of the diet in these areas.
We also urge you to weight yourself and get a bodyfat analysis before you begin the diet. Weight loss is important but so are inches. You should understand that there are times when, for a variety of reasons, you might not be losing much weight but you're subtracting that ugly bodyfat. It will help keep your enthusiasm high in these moments if you know that progress is being made in other areas and your body is toning up.
It will also be a wise idea to keep track of your body measurements. Especially important are your waist, hips, upper thigh, chest and upper arm. These measurements will serve two purposes. First, they'll give you an idea of how your body is responding to the diet and where you're losing weight the fastest. It will also give you an idea of where your problem areas may be and where you may have to concentrate exercise to get the body you want.
Secondly, measurements will be helpful for motivation when you're retaining fluid or not losing weight for some other reason. If you see those waist and hip measurements going down, despite the lack of weight loss, you'll know you're making progress.
Finally, you should review the use of any medications you may be on. If you're on diuretics, you may want to use them only as needed due to the higher fat/low carb diet's ability to help you shed water.

A. If you want to experience the maximum benefits from following The Metabolic Diet, you're going to need to exercise. Though it would be great to live in a world where you could go on a diet, spend the day in the living room couch and lose all the bodyfat and weight you want, this just isn't possible.
Many people with weight problems also suffer from metabolic rates that are lower than normal. There's a lot of discrimination against overweight people and often people assume that anyone who suffers from a weight disorder eats like a horse. Though this is true in some cases, it's not in many others. Many overweight people possess a metabolism that just doesn't burn off calories very fast. They're very energy efficient. They naturally do what they need to do to live on less fuel. As a result, a lot of calories end up getting stored as fat.
No doubt, you've also run into people who seem to eat as much as they want yet never put on a pound. This is no magic trick. These people simply possess an increased metabolic rate. Not only that, but there is evidence that many people can actually INCREASE their metabolic rate when needed to burn off more calories. The thin person can, then, eat like a horse and have a speeded up metabolic rate take care of the excess and insure that he stays thin. Other people, with static metabolic rates, will put on pounds with any increased caloric intake.
In fact, you can take 2 different people, feed them exactly the same thing and put them in a chair all day and one could burn twice the number of calories or more of the other one. One could end up maintaining body weight while the other blew up like a blimp. While it may not seem fair, there's very little you can do to change it. These rates are genetically fixed. You're born with them.
Exercise is one of the few safe tools available to speed up a sluggish metabolism. Along with its other many health benefits, it also kick starts the metabolism and gets it working faster and burning off more calories. We've supplied some exercise programs made to order for The Metabolic Diet on this site. We also have provided you with some information about nutritional supplements that can aid in increasing the fat burning and muscle retaining effects of exercise and give you an energy boost to enhance your training efforts.
Along with the amount that you eat and metabolic rates, there are many other possible explanations for being overweight. The body's ability to produce heat in response to cold conditions or food intake is an important part of energy consumption. In some people diet induced thermogenesis, a process by which increased energy is burned off and released as heat rather than stored as fat, may be defective and contribute to obesity.
There is evidence that a certain kind of bodyfat called brown adipose tissue or BAT, is an important site for heat production. It appears that the brown fat of people who are obese may be less active than that of thin people. While the thin person can increase the heat production of their brown fat to burn off increased calories, the obese person can't. A higher fat diet has been shown to increase brown adipose tissue (BAT) regulatory diet-induced thermogenesis.
Other researchers have looked at ATP, the body's powerful energy source, and indicated that there may be a deficiency in its production in the obese person.
Whatever the case, it's certain that most people don't become overweight because they're grossly overeating, lazy or lack character. In fact, many "fat" people don't eat more than those that are of a "normal" weight.
It's kind of a "good news/bad news" situation. On the one hand, the "good news" is that you can stop blaming yourself for your weight problem. The "bad news" is that you're probably being held back by genetic factors largely beyond your control and will have to take the kind of personal responsibility and action that many other people don't have to take in order to get the body you want.
I know it's not fair, but there are two things you can do about it. You can sit around and sulk or you can do the necessary work to correct the situation. The results you get will be proportional to amount of effort you put out.
If you're going to give The Metabolic Diet your maximum effort you'll be taking a 3-step approach. The diet itself -through the "metabolic shift" of changing the body over to a fat-burning machine instead of a carbohydrate-burning, fat-producing one - will melt away the bodyfat and give you the basics for creating a fit, attractive body. Exercise will give you a leg up on the body shaping that will make you look your best while providing for good cardiovascular health and protection from heart disease. Supplements will give you that extra edge to help get the absolute best out of the diet and training and create a sensational trim, fit body.
These three tools used together - The Metabolic Diet, a solid exercise program and a savvy approach to nutritional supplements - provide a "can't miss" scenario for success.
And to think it all occurs without the starvation and insanity that comes with the higher carb-based diets.

A. Diabetics have been and still are almost universally put on a high complex carbohydrate, low fat diet. Why? Because it's generally felt that this type of diet was necessary for controlling the diabetes and that it reduced the cardiovascular risk factors especially in overweight type 2 (non insulin using) diabetics.
In the past few years several studies have pointed out the low carb diet is less than ideal and that a diet higher in fat and lower in carbs is the best diet for diabetics. For example, in a recent study the use of a monosaturated fatty acid enriched low calorie diet resulted in a lessening of cardiovascular risk factors compared to diabetics who were put on a low calorie, low fat diet.
Both insulin dependent (type 1) and non-insulin dependent (type 2) diabetics can take advantage of The Metabolic Diet to lose weight.
Type 2 diabetes, by far the most common, affects more than 90% of the almost fifteen million North Americans afflicted with diabetes. It goes hand in hand with obesity and is associated with insufficient insulin output and some degree of insulin resistance. Often weight loss and a proper diet is all that's needed to keep it under control. The Metabolic Diet, since it both decreases body weight and increases insulin sensitivity, is an excellent diet and lifestyle management plan for type 2 diabetics, and it's also useful for the smaller number of insulin dependent or type 2 diabetics.
The effect of The Metabolic Diet on insulin requirements in type 1 diabetics and on the use of medications in type 2 diabetics is variable. Although many diabetics find that their insulin or medication requirements may be lower, it may not be depending on the type of diet that was followed before embarking on The Metabolic Diet.
If the diabetic followed the usual dietary guidelines recommended for diabetics, that is a diet that is high in carbohydrates (45 to 50 percent of calories), low in fat (< 30 percent of calories), and low in cholesterol (< 300 mg) , then medication or insulin levels may go down during the low carb phase of the diet. If the diabetic disregarded the dietary guidelines and ate a diet higher in protein and fat and lower in carbohydrates, then the medication needed may not change appreciably.
Another factor that must be considered is exercise. The exercise programs recommended on this site are useful for managing and decreasing the need for medication in both types of diabetics. Not only can regular physical activity help transport glucose into muscle cells without the presence of insulin, but we also see an increase in insulin sensitivity secondary to exercise. The overall effect of exercise is to decrease the need for insulin and diabetic drugs needed to control the diabetes.
However, diabetics should be ready to adjust their meals, their insulin intake, or both to prevent hypoglycemia during, immediately after, or even six to 12 hours after exercise.
Many diabetics have asked me just why they even need insulin or medications that imitate the action of insulin or stimulate insulin secretion if they hardly consume any carbs. The answer is that although the low carb portion of the diet allows the burning of fat for energy, there is still a need for insulin.
First of all the body will produce a certain amount of glucose from gluconeogenesis (see above) and the body needs insulin to properly use this glucose. Even more important, however, is that some stages of fatty acid oxidation require insulin. Although the initial steps of fatty acid oxidation do not require insulin, the final steps do especially the oxidization of ketone substrates into carbon dioxide and water.
Without insulin ketoacidosis would occur. This occurs because when there is a lack of dietary glucose, the body increases the use of fats for energy. It oxidizes fat to ketones without insulin but can't go any further unless insulin is present. If insulin is absent or reduced, the ketones build up and cause ketoacidosis, a potentially dangerous and sometimes fatal condition.
Most diabetics who have gone on the diet find that their blood glucose levels may go up if they overdo the carbs on the weekends. Weekdays are not usually a problem.
If a problem surfaces on weekends, then lower glycemic carbs should be used as the main source of carbs. Because different carbohydrates are digested at different rates and have different effects on glucose levels, glycemic indices have been developed for use in helping a diabetic in maintaining control of their blood sugar. Several studies have shown that low glycemic index foods produce low blood glucose and insulin responses and improve blood glucose control in Type 1 and Type 2 diabetic patients.
Both type 1 (insulin dependant) and type 2 (non insulin dependant) diabetics should monitor themselves very closely whenever they change diets or their exercise level. So it goes without saying that they should do so in the initial stages of The Metabolic Diet. With the availability of self-monitoring, I often recommend that diabetics check their glucose levels at various stages of the diet until they become familiar with the effects of the diet and exercise on their systems.
As well, serum cholesterol (total, HDL, and LDL) should also be checked while on this diet. If you're a diabetic and you're using the diet to lose body fat and firm up, you should find that these values should improve compared to your normal values. That is total and LDL levels should go down and HDL levels should go up.
I've had several diabetic patients on my diet and found that as they lost weight and became fitter, the amount of insulin or oral agents that they used dropped significantly. Some type 2 diabetics who were on oral agents were able to control their diabetes with diet and exercise alone.

A. Many people complain about a loss of energy when they go on a diet. They may feel tired and weak and this is understandable because, on a high carb diet, they're also losing a lot of muscle and strength. Their body may be losing fat, but it's also losing its tone and spring.
This isn't true of The Metabolic Diet. Except for the very early stages of the diet when the body is making the metabolic shift to burning fat for energy, you retain your energy and drive. In fact, may people on The Metabolic Diet often find their energy actually increasing as they lose weight and bodyfat. Thanks to the synergistic effects of the Big 3 hormones working together, you lose less muscle as you lose weight and may even increase strength.
People can't believe it as they watch the fat melt away while their energy and strength increases at the same time. This just isn't supposed to happen on a diet but it does when you've become a fat burning machine on the energy-rich higher fat/lower carb diet.

A. My advice is to try and get 1 gram of protein per lb of body weight. As well, try and take the protein over the course of the day, say every 3 hours or so. In that way you'll get less protein catabolism and an overall increase in protein synthesis. If you follow the Metabolic Diet and make sure you eat some protein every 3 hours or so, you should do just fine. If it's hard to eat that often then you can use an MRP, sports bar and/or some protein powder to fill in the gaps between your meals. The supplements offered on the Metabolic Diet site are all geared for the Metabolic Diet and are all low in carbs.

A. The answer is quite variable depending on your metabolism. The usual generic answer is that you should take in 1 gram per lb of body weight and enough calories to make sure you make steady weight gains without too much of an increase in body fat. The amount of carbs you need can be figured out if you go on the Metabolic Diet. By following the steps as outlined on our site you can determine just how much carbs fits your metabolism best.
If you want to gain muscle mass you should eat five to six times a day so that you get a constant intake of protein. By doing that you'll get less protein catabolism and an overall increase in protein synthesis. Although it's hard to eat properly six times a day you can use an MRP and/or some protein powder to fill in the gaps between your meals.

A. The best way to take glutamine is in peptide form. It's absorbed quicker, less of it gets "eaten up" by the gut and liver and gets to the muscles, and it has more biological effects in peptide form than as free glutamine. I formulated all of the products in the APT Nutrition line with glutamine peptides including our MRP LoCarb, LoCarb Sports bars, Myosin Protein, Power Drink, Creatine Advantage, and Amino.
Glutamine is not really ingested any quicker if taken alone or taken with soda. I'm not sure where that came from unless it was being confused with creatine where taking in simple carbs increases its utilization because of the insulin increase. Even in the case of creatine, however, that's not strictly true. Anything that increases insulin, including using certain amino acids, glutamine peptides, alpha lipoic acid and several other compounds, will work just as well if not better than simple sugars as far as enhancing the absorption and utilization of creatine by skeletal muscle.

A. Hepatic glycogen depletion is one of the factors that lead to increased hepatic gluconeogenesis. The process, however, is complex and involves many hormones including glucagon, insulin, GH, and the catecholamines. It would be easy to write a book on all the interactions that are involved in ketogenesis and ketonemia.
While starvation and dieting, especially low carb diets, lead to ketogenesis in varying degrees, there are enough individual differences, based on a genotypic to phenotypic flow, to make it difficult to determine at what point one is in minimal ketosis or deep ketosis, the latter leading to Atkins' breath. Keep in mind that the depth of ketosis is NOT indicative of the degree of fat oxidation or lipolysis. Also, in my view, it's not necessarily even necessary to go into any severe degree of ketosis, at least as far as having significant ketonuria and as such measurable in the urine with a ketostix, in order to get the changes in body fat and body composition that accrue from using a low carb diet.
The bottom line is that you should experiment to see what your optimum carb level is so that you don't develop ketone breath. Perhaps the best way to do this is to find out the carb level that gives you the ketone breath and then slowly increase the carbs until it improves.

A. It all depends on the results you got following the low fat diet. If you lost a lot of body fat and maintained most of your muscle mass and strength then I'd say stick on the same diet and see if it continues working. If you lost a lot of muscle mass or if the diet stops working then I'd try the moderate phase of the Metabolic Diet to see how you do. If you make progress stick with the moderate phase. If you hit a plateau or if you're not doing as well as you'd like then give the strict or assessment phase a try. It comes down to finding out your carb set point and the macronutrient levels that are just right for your metabolism.

A. I remember sending you a letter with some questions about the tremor. From your reply it sounds like you have essential tremor, a very common problem that manifests itself as we get older. Unfortunately there's no medication or treatment that helps without causing substantial side effects. That might be OK if the tremor is really bad but not for mild tremor. You'd just be exchanging one set of problems for another.
Nutritionally we have just the thing that should help. Our GHboost is made for the job as well as increasing growth hormone (GH) levels it also stabilizes brain neurotransmitters. There are no hormones or anything that can cause side effects in GHboost so there's no harm in trying it out.
Use it for a month or so and you should notice a difference. Let me know how it works and how you feel after you've been on GHboost for a few weeks. I'd be surprised if it didn't help.

A. Not everyone is genetically suited for very low carb end of the Metabolic Diet. In fact it's important to see just where in the carb continuum you fit in. That's why I call the Metabolic Diet a variable carbohydrate diet in that you start off low and then, depending on how you feel, you introduce more carbs in a controlled and deliberate way until you arrive at the level that works for you. The book gives you a simple problem solving chart so that you can find out when and how much to increase your carb intake. For example, I would have switched you to the Moderate carb phase of the diet if the lower phase was giving you fatigue problems and then adjusted your carbs from there.
Folate deficiency is somewhat common and I think all women should take some supplemental folic acid. Check out my MVM (Multi Vitamin Mineral) on www.MetabolicDiet.com. MVM has all the vitamins and minerals you need, including folic acid.

A. As far as glycerin(e), I would simply count them as carbs (4 cal per gram), although there may be some extenuating considerations. Glycerin, although involved in lipolysis and lipogenesis, is also a gluconeogenic substrate which is fairly easily, and economically (unlike some other gluconeogenic substrates such as various amino acids) turned into glucose in the liver. Also glycerin doesn't seem to raise insulin levels nearly as much as straight carbs.
And as far as low carb nutritional supplements, have a look at my own line. The MRPs have less than 3 grams of carbs and taste as good or better than the high carb ones. And there's more in my bars and MRPs, including CLA, soluble and insoluble fiber, and other ingredients, than you'll find anywhere else. On the other hand food is still king, while supplements are just that, supplemental to the diet.

A. How you work out depends on how you feel on the various days. For example you might be more energetic on Monday and Tuesday and start petering out after Wednesday. At this point you can modify your carb intake as per the Metabolic Diet's troubleshooting guide so you can maintain your energy for training, or you can modify your training so that you do your major workouts involving the most energy and workload at the beginning of the week and things like smaller body parts and aerobics on Thursday and Friday. There are all sorts of ways you can modify the training and diet. That's the beauty of my diets. You get a chance every week to make the modifications you need to do that work best for your genotypic to phenotypic translation.
Udo's oil is OK even though it has small amounts of MCTs. What you don't want is the body to bypass the enzymatic changes that must be made for efficient use of long chain triglycerides and as such body fat. Using too much MCTs short circuits this process and acts much like carbs.

A. That's why I put out my Amino. I'm the same way after a hard workout. I can't eat for a while so I used to use amino acid capsules right after and then eat a small meal/MRP/bar when I could. I would suggest that your client use the Amino right after training and within an hour or so eat one of the LoCarb Sports bars. It's easy to eat and gives him everything he needs post workout - with 40 grams of protein (30 grams mixed whole and hydrolyzed protein, 6 grams of glutamine peptides, 2 grams of taurine and 2 grams miscellaneous protein from the cocoa etc.), CLA, DHA and EPA, essential vitamins and minerals, etc.
The Amino gives the body a sharp rise in serum amino acid levels which increases serum insulin and protein synthesis dramatically. Just what you need so that you can maximize the muscle building effects of training.
The first thins I'd do for the other chap is have him go back to regular creatine. Effervescent creatine has no advantages over good quality micronized creatine (used in my Creatine Advantage), and some disadvantages because of the extra chemicals needed. It's possible that he's sensitive to some of these. I didn't go the effervescent creatine for just those reasons - it's mainly a gimmick. Also if he's taking the creatine either just before or while training I'd have him stop that as well.
Ditto with the liquid creatines on the market. They're unstable and as such you're not getting much creatine from them but you are getting plenty of creatinine, a waste product that may be counter productive.

A. In Power Drink I'm banking on a synergistic effect of stacking the various components that I've put in it. As such, you don't need the higher doses of some of the individual amino acids. Also, if you use the Power Drink you'll find out that if you try to take much more while training hard, you'll likely get nauseous. Power Drink is about as concentrated a formula as you can comfortably use while training. In some instances I have athletes use it at half strength since they find it hard to use full strength.
First of all, because of what I said above, I don't believe you need to use that much glutamine. As far as the second part of your question, using too much glutamine might kick you out of ketosis but just marginally. But ketosis isn't all important. The use of free fatty acids directly by tissues, especially muscle, is. Overall, because the gluconeogenic process converts only the glutamine it needs into glucose, it's not going to significantly affect the utilization of fats as a primary energy source.

A. When I was a competitive powerlifter (1970-1989) I tried all kinds of different training and eating regimens. Some of these regimens were similar to your hunting, pigging out cycle. In fact I found I made the greatest progress in my muscle mass and strength when I trained very heavy for 4 hours or so only once every seven days. I also found that along with this training I also did best on a 5 day leaning out phase (low carbs) and a two day pig out phase (high carbs) as this allowed my to maximize my muscle mass and minimize body fat. The training sessions usually were scheduled just before or on the first day of the high carb days. This then formed the basis of my Anabolic Diet that I wrote about from 1990 to 1995, and my new and much improved Metabolic Diet that I wrote last year.
The basis of my diet and training, while having some differences from yours, also has some similarities. I found that if the carb or phase was too long there was a tendency for prolonged insulin elevations and subsequent lipogenesis. This is one of the main problems that I found with the ABCD diet by Torbjorn Akerfeldt. The two week overeating phase was just too long and too much fat was deposited. In turn the two week restricted calorie phase was also too long and too much muscle mass was lost. The end result was a decrease in lean body mass and increase in body fat over my Metabolic Diet.

A. I'd put him on the moderate carb phase where he'll be taking in about 25% of his calories from carbs. I'd also start him off at about 2500 calories (look at the sample two week diets on page 419). As far as dietary supplements I'd recommend he use the Myosin Protein to keep his protein levels up, also the meal replacement MRP and bars. The MVM, to ensure his vitamin and mineral intake, and Resolve Competition (no ephedrine) prior to training. Using GHboost would probably be a good idea as well. If you have any problems putting it all together, let me know and I'll set it all up for you.

A. The best days to train heavy when you're on the Metabolic Diet is in and after the carb loading. So Saturday, Sunday, Monday and Tuesday are usually best with Sunday to Tuesday being ideal. I'd go heavy on these days. If you're going to train on Thursday or Friday I wouldn't make it a max kind of day, but rather do a lower intensity kind of workout.

A. The short answer to your question is that Colgan's either wrong or you misunderstood him. First of all having a marginally elevated urea when you're actively exercising and on a higher protein diet is quite normal. It doesn't represent kidney disease nor does it lead to arthritis or gout. There's no need to cut back on protein unless you have significant kidney disease. And even in these cases, once patients are started on dialysis, they're urged to increase their protein intake as this enhances survival.
If you want more information on the deamination process, ammonia and urea dynamics, and a good reference I suggest you get a copy of my book Amino Acids and Proteins for the Athlete - the Anabolic Edge.

A. Fiber shouldn't be counted as carbs because they're not absorbed. So don't include it as part of the 30 grams. You're right about the bars. They only have 8 grams of useable carbs. As far as the ultra low carb bars they should be out after the New Year. I'm working on maximizing the taste and consistency so that they'll be as good as the other ones. Check on my web site on a regular basis for new supplement and other announcements.

A. Low carbohydrate diets are based on the theory that many people can not consume large amounts of carbohydrate foods without having their bodies create, and store large amounts of body fat. It is a virtual opposite of the "food pyramid" prescribed by most nutrition authorities. Prohibited (or severely limited) foods are all starches and sugars, including all grains, cereals, potatoes, and foods made with them. Allowed foods are all meats, poultry, fish, shellfish, fats/oils, some dairy products (heavy cream, butter, and some cheeses), most green vegetables, and a few other relatively low carbohydrate fruits and vegetables (note: unlike other meats and fish, liver and mollusks contain carbohydrates, and therefore must be limited, see "Carbohydrate counts" in the main section of the FAQ). Unlike other diets, most low carbohydrate diets do not stress calorie restriction. You eat allowed foods until you're satisfied, and should never be hungry. The only other important requirement is to drink a large amount of water, but this is now the recommended by all health professionals for everyone, whether on any kind of "diet" or not.
How low is "low?" Low Carbohydrate is roughly defined as any diet which involves under 100g of carbohydrate for the average person. While this will be way too high for many (perhaps most) of us who have already suffered severe metabolic disruption and have considerable weight to lose, it is still low enough for some to experience the metabolic changes and benefits that are characteristic of a low-carb diet.
There are very significant differences between "low fat" and "low carb" diets. When you starve your body of calories, protein, and fat (as on the standard "low-fat/low calorie weight loss diet), it burns large amounts of both fat AND muscle to provide fuel. You lose weight, but the loss of muscle tissue not only shows physically, but it also reduces your basic metabolic rate, so you need to cut calories EVEN MORE! On a proper lowcarb diet, your body burns mostly FAT (maybe ONLY fat), and preserves your lean muscle tissue. If you do any exercise, you will even ADD lean muscle while still losing fat, thereby INCREASING your basic metabolic rate, and ENHANCING the loss of fat. Since muscle is more dense than fat, you may very well find yourself fitting much smaller size clothing than you think you should at your new weight. This is also the reason that you must check your measurements as well as your weight, since you may at times be getting leaner, while not getting any lighter (but that's a GOOD thing!).
Another difference is the lack of hunger and the absence of "cravings." According to several theories, for some people carbohydrates act very much like an addictive drug. The more they eat, the more they crave those foods. On a low carbohydrate diet, once past the initial few days, those cravings significantly diminish, or disappear completely. Also, most of these plans allow you to eat as much of the allowed foods as you need to be satisfied.
Of course there are significant differences between the Metabolic Diet and low carb diets. The Metabolic Diet is the next step from all existing diet plans in that it allows you to find the optimal carbohydrate level for your unique metabolism. No other diet allows you to do that.

A. There are several reasons why people get constipated on the Metabolic Diet, and it has to do with the lower carbohydrates. First of all high carb diets increase body water and always involve relatively high fiber intake. The most obvious solutions, therefore, is to make sure you drink plenty of water, maybe even doubling up on your normal water intake, and take in lots of fiber. Water by itself can help relieve constipation. When the body gets too little water, it syphons what it needs from internal sources. The colon is the primary source. The result? Constipation. When a person drinks enough water, normal bowel function returns.
Increasing the water intake part is fairly easy. You just make sure you have water on hand at all times and when you have a glass, have two instead. Or simply have a glass or bottle of water at your side so that you remember to drink more.
But there's more to the story when you're on the Metabolic Diet. Because of the low carb intake and the high intake of high protein/fat foods, fiber intake is lowered while you're on the low carb part of the Metabolic Diet. When you take in less fiber than you're used to, and the bowels are affected resulting in constipation. While the water part is easy, the fiber part needs more of an explanation.
There are two basic fiber types that we should be taking - soluble and insoluble fiber. Having a mix of both works best for regulating the bowels. Many of the high fiber vegetables, such as brocolli, brussels sprouts, cabbage and cauliflower, and to some degree almost all other low carb vegetables, have a mixture of both soluble and insoluble fiber.
SOLUBLE FIBER: Not only does it help regulate the bowels but it's been shown to have beneficial effects against heart disease and diabetes. Unlike its insoluble sibling, soluble fiber absorbs water. It's also metabolized somewhat, broken down into various byproducts. By binding to certain fats and bile acids in the gut, soluble fiber helps reduce cholesterol levels. In cases where carbs are taken with the fiber, it slows the absorption of the carbs and decreases the insulin response. Some research also suggests that soluble fiber may contribute to the prevention of gallstones.
Some of the byproducts of soluble fiber's metabolism nourish the digestive tract's friendly flora, preventing the overgrowth of bad bacteria and, some lab research suggests, inhibiting tumor growth, which may partly explain the beneficial link to the possible prevention of colon cancer.
The downside of soluble fiber is twofold: Some of its metabolic byproducts are gases that may cause a significant degree of flatulence. Additionally, the absorption of water is a double-edged sword: Although theoretically making the stool bigger, softer, and easier to pass, it could have the opposite effect. If you don't drink extra liquids, you could get a case of constipation.
The best sources for those following a low-carb diet are psyllium seed husks, flax meal, oat bran, guar gum, and apple pectin. Other good sources are oranges, rice bran, legumes, locust bean gum and barley. (FYI, peanuts and soybeans are legumes. About half of the carbs from each are from fiber).
INSOLUBLE FIBER: Passing through the digestive tract relatively unchanged, insoluble fiber absorbs some potentially harmful toxins. This trait, along with a speedier transit time, apparently may decrease the risks of colon and breast cancer. A high intake also reduces problems associated with hemorroids and diverticular diseases.
While insoluble fiber produces little (if any) flatulence and won't threaten to dehydrate your intestines, it does not share the soluble form's ability to help stabilize blood sugar, and its cholesterol-lowering effect is only minimal.
The best source for those following a low-carb diet is wheat bran. Other sources include corn bran, brown rice, nuts, strawberries, pure cellulose, asparagus, celery, root vegetables, and lignin.
While getting more fiber from food is important, and along with taking in more water may solve the constipation problem, it's often a good idea to take some fiber supplementation to supplement the fiber from food sources.
One of the best combinations is psyllium husks and freshly ground flax meal.
Start off by taking just a teaspoon of fiber once per day and work yourself up to 3 tablespoons per day over 3 weeks. And don't forget, since fiber (especially the soluble fiber) absorbs water, make sure you follow up with lots of water.
And it's important to remember that in general, because the fiber passes through undigested and there is minimal absorption, carbs in fiber don't count when tallying up your daily carb intake. However, beware of commercial fiber preparations that contain carbs so that they'll taste better. Check the package and avoid those with anything but pure fiber and artificial sweetener.
The use of a proper blend of fiber, and a fiber supplement is so important that I formulated Regulate especially for those on the Metabolic Diet. If you're interested in seeing what's in Regulate have a look at the ingredients on www.MetabolicDiet.com.
There is one more topic I'd like to cover in regards to the Metabolic Diet and constipation, and that's the use of L-carnitine.
L-carnitine is a protein that is essential to fat metabolism and is a recommended supplement for those on the Metabolic Diet. I believe that carnitine should be an integral part of anyone on the Metabolic Diet even though there are as yet no substantive scientific studies to demonstrate the validity of this. However; L-carnitine is not known to have any serious adverse side effects, and anything which potentially improves the effectiveness of the Metabolic Diet is worthwhile.
The interesting thing, however, as far as our discussion about constipation, is that L-carnitine can operate as a laxative, definitely a useful side effect of L-carnitine.
The bottom line is that if you're having constipation problems while on the Metabolic Diet you should drink more water, eat more high fiber vegetables and take a fiber supplement that has a blend of soluble and insoluble fibers.

A. Bovine spongiform encephalopathy (BSE), also known as 'mad cow disease, is associated with what is considered to be a new variant of Creutzfeldt-Jakob disease, a prion disease in humans first described in 1920 and more recently occurred in some people who used cadaveric growth hormone (now no longer used since the new recombinant growth hormone was made available back in 1985), has killed more than 80 people in Britain and cases of BSE have been appearing in many European countries, including Italy.
The problem with BSE is that there is so little known about it and it has such a long incubation period, from one year to 30 years. Unfortunately there is a lot of misinformation about BSE. For example, we know that the infectious prion-protein agent is highly stable, resisting heat at normal cooking temperatures and higher temperatures such as those used for pasteurization and sterilization, as well as freezing and drying. So cooking or even burning infected meat will not sterilize it of BSE.
Regardless of our lack of knowledge we do know that the disease is uniformly fatal, usually within a year after diagnosis, commonly within 4 to 7 months. So it makes sense to be cautious about eating beef.
But beef isn't essential on the Metabolic Diet. That's because there are so many other choices that are just as good. For example one of the reasons that beef is so good for you is that it provides significant amounts of Conjugated Linolenic Acid (CLA). But CLA is also found in dairy products and in venison and other meats, as are the other nutrients, such as bioavailable iron, B12 and zinc. Also the high quality protein found in beef is also found in many other protein containing foods.
One overlooked source of red meat is wild game, including venison (deer), moose, elk, caribou and wild pigs and boars.. In fact, wild game can be one of the best sources for alternative first-rate meats. Venison jerky is a favorite of mine. In fact a friend makes large amounts of venison jerky every year and gives me several pounds at a time. Venison jerky, if you can get it or have it made for you, is an excellent snack food and substitute for beef.
So what else can you eat. The list is almost endless and besides the wild game mentioned above, includes:
All whole animal products including pork, lamb, goat, buffalo, rabbit, chicken, duck and other fowl, fish, shrimp, and lobster.
Canned sardines, tuna, shrimp, herring, and anchovy.
All kinds of cheeses (Parmesan, Romano, goat and sheep cheeses, Brie, Camembert, Muenster, gruyere, and Monterey cheese are very low in carbohydrates) spreads, cottage and ricotta cheeses (make sure you take into account the carbs that are present in the latter).
Nuts and seeds (walnut, sunflower etc.)
As you can see it's easy to cut back on the beef and substitute a variety of other foods that will fit the bill.

A. If you feel OK then I would increase the protein and fat rather than the carbs on weekdays, and increase the carbs on weekends.