The phases

Step by step towards better health and vitality

The metabolic balance plan in four phases -Based on your goals, for weightloss or adjustment. Each phase is designed for your ultimate success. Professional guidance is there every step of the way. Food choices are discussed providing informative benefits and insights into the relationship of dietary choices and better health. This process will provide an education and an insight to your needs and focus your attention for cellular repair and regeneration. You will experience the power of natures cures with  enjoyment and fun along the way

Two days of light simple meals to gently prime your body for a metabolic 're-set' and assist with digestive cleansing and detoxification.
Two weeks consisting of 3 regular wholesome meals each day. Each meal is carefully considered  to improve a sluggish or faulty metabolism. This strict adjustment phase is named so as old unwanted habits, such as the need to snack become a distant memory. A new discipline is learned by tapping into your bodies natural processes by way of hormonal adjustment & metabolic balance. 
Phase 3 is the period to relax the rules and enjoy an extended list of foods. Resume more activity and begin to enjoy more flexibility in your food choices. The occasional treat meal and imbibing in your favourite tipple will reward your efforts aswell as strengthen your metabolism!  Now you learn to tap into your bodies innate wisdom and gradually add more local seasonal food according to your inner needs or desires. You will discover old food sensitivities diminish and tolerance levels increased. 
This is the retention phase of Metabolic Balance. Now you should know how and what you can and like to eat. Here 80% of the successful clients adhere to their plans and 20% follow their own paths.
Our Pledge
We, at Metabolic Balance are dedicated to promoting whole and natural food. (The more food that has been processed and the more additives & preservatives, the more it will negatively impact your health & wellbeing.) Our mission is to reach out and serve All and to conquer the growing levels of obesity & diabetes by re-introducing food containing all the essential nutritients freeing suffering of disease and poor mental health. Always nature's way -  living your life the Metabolic Balance way! 

Swapping meals

Breakfast is breakfast.

This is the most important rule. Breakfast may only be swapped with other breakfast options on your plan. For example, if you’re allowed to eat eggs according to the plan, but you have not been given breakfast options with eggs, you have to do without an egg at breakfast.

Eggs are suspected of increasing susceptibility to inflammation when they are eaten for breakfast, But when eaten later in the day, this susceptibility was not shown.

All other meals may be exchanged, provided the quantities are adjusted accordingly. At noon you should have 10g less protein than in the evening. This means that those who have 75g tofu on their plans for lunch, but prefer to eat it in the evening can eat 75+10 = 85g tofu. A meat portion of 130g, on the plan for the evening, would be reduced to 130–10 = 120g.


Rye bread

Limited but allowed....

How much wholemeal rye bread can I eat?

  • A limited amount of rye bread may be included as an optional extra.
  • A slice of wholemeal rye is considered as 25g for each crisp bread.
  • A slice of wholemeal rye crispbread should weigh 10–15g

Eat only pure wholemeal rye bread without yeast!

Unfortunately, rye bread may contain up to 10% wheat without this having to be declared. Your bread should be 100% rye WITHOUT ANY OTHER FLOUR ADDITIVES!


Suitable items:

  • Wholemeal rye bread
    This consists of rye flour and rye meal plus husk.
  • Whole grain rye bread
    This mainly consists of coarsely ground rye flour. Ask your (organic) baker or health food store. Do take it upon yourself to make sure your bread does not contain wheat, sugar nor yeast. Nowadays, that’s nothing out of the ordinary anymore. There are many allergy sufferers who, just like you, enquire first before they accidentally eat anything that might not agree with them.
  • Wholemeal rye bread – crispbread
    Please check whether the crispbread you wish to buy is really pure wholemeal rye crispbread. There are now many varieties that contain other flours or that have been baked from or with extract flours.

Not suitable:

  • Mixed rye bread
    Ordinary mixed rye bread has soft crumbs. It usually has a relatively high proportion of wheat and rarely has any whole grain content. It is usually baked with yeast – even though it is called “sourdough bread”.
  • Wholemeal bread
    Look at the package or ask your baker. Most wholemeal breads are not wholemeal at all. They are baked with flour extracts and often with seeds. Most of them contain yeast and very often molasses or other colourings, flavours and sugars. Look for is pure wholemeal rye bread, which is made exclusively with sourdough.
  • Pumpernickel
    Most pumpernickel loaves are mixed with molasses, a sugar syrup that gives them their dark colour and sweet taste. In fact, pure rye pumpernickel is also available without this added sweetener. A good reason to steer clear and why pumpernickel is not suitable on metabolic balance.

What is sourdough?

Sourdough is made by the fermention of dough using a 'starter culture' that acts as a natural baking agent. Baking with sourdough requires skill, experience and time. This means that nowadays true sourdough, made in the time-honoured way, is hardly being produced at all. Much of the sourdough sold in supermarkets contains extra ingredients or additives.

Why sourdough (long fermentation) – and no yeast?

  1. The lengthy fermentation of the sourdough breaks down the grain and phytic acid much better. Phytic acid is suspected of impairing the absorption of certain minerals and may promote mineral deficiencies. Sourdough-baked bread tastes better, is healthier and easier to digest.
  2. Rye takes a long time to become bakeable. It is the lengthy fermentation with a sourdough starter culture that takes time.
  3. This adds to its freshness and provides protection against mould.
  4. Taste and aroma is also increased.

If yeast is added, these processes are greatly accelerated, but to the detriment of the quality of the bread and its digestibility.

Sourdough Starter Culture

Why does Metabolic Balance only recommend wholemeal rye bread?

With wholemeal rye bread, your metabolism takes time to break down the glucose from starch. As a result, the impact on your blood sugar levels is less.  This is because insulin levels rise slowly, unlike quick release carbohydrates, and so it doesn’t cause blood sugar levels to skyrocket only to drop sharply again and make you hungry. Quick release carbohydrates promote cravings and can prevent you from burning fat.

Wholemeal rye bread ‘fills you up’ better than other breads and it also contains more fibre.



  • Fruit is limited.
  • Never mix fruit.
  • Eat one fruit only and with a meal
  • Choose a different fruit from the last meal.
  • Eat an apple every day.
  • Fruit, if eaten, is part of your meal, but never in between meals.

If you have dried fruit on your plan, you can exchange it for fresh fruit in the ratio of 45g dried fruit to 120g fresh fruit. Vice-versa (substituting dried fruit for fresh fruit) is definitely not permitted. In general, eat only the fruit specified in your plan.

Salad and vegetables

You can exchange AND mix salad and vegetables.

Vegetables that are not on the plan may not be eaten initially. 


  • Start each meal with a bite of protein.
  • Please eat only one type of protein per meal.
  • Please eat each type of protein only once a day.
  • Never mix proteins, neither within the group (2 types of meat) nor among the groups (e.g. meat with cheese).

Special features of the soya group

Products from soy groups 1 and 3 can be eaten on the same day, but not at the same meal, because they have a different amino acid ratio.

  • Group 1: Soya beans, soya milk, tofu (also smoked)
  • Group 2: Soya yoghurt
  • Group 3: Soya seedlings, Soya sprouts

Fish and seafood

These are two separate protein groups. This means that on the same day you can have a meal with fish and a meal with seafood.


Protein groups

  • Meat 
  • Poultry 
  • Fish
  • Seafood
  • Dairy (cow) milk products (cheese, cream, yoghurt)
  • Sheep and goat milk products (cheese, cream, yoghurt)
  • Mushrooms (oyster and shitake mushrooms)
  • Eggs
  • Nuts and seeds
  • Legumes
  • Soya and soya products



In phase I (preparation) and the following 14 days of the strict phase 2, adding oils is not permitted. After the 14 days, however, feel free!

Anyone who has never tried a range of oils before will now discover a new world. There is an incredible variety of types of oil, each with their own merits, offering unique flavours.

How much oil can I eat?

3 tablespoons per day should be the minimum. Experiment. Many of our clients consume more oil and feel the benefits.



Never heat cold-pressed oils. They will lose their taste and the quality of their ingredients. We recommend extra virgin coconut oil or ghee for heating at higher temperatures. They are very heat-resistant and are often used for frying.

Seasoning with oil

If you’ve only used oil for salad dressings and frying up until now, a new world of taste awaits you. Many of our clients season with oil. Some people add a teaspoon of cold-pressed nut oil to their yoghurt in the morning. Others sprinkle a little chili oil over fresh fish. Just try them out and see what you like best.

Selecting oils

Please make sure that the oil you use comes from a good organic source. Many harmful substances are fat-soluble, so they remain in the oil and are able to enter your body. This also applies to pollutants from plastic packaging.

Also make sure that your oil has not been chemically filtered.

Oil loses its quality and taste when exposed to light and air. For this reason, oil manufacturers make sure they use closed systems. This means if you buy an oil made by hand in a small ancient oil mill with open millstones during your holidays, you have not necessarily bought the best possible product.

On the other hand, even small dedicated oil farmers bring their harvest to highly-professional closed presses and produce an oil of excellent quality. The size of the manufacturer does not in itself allow conclusions to be drawn about the quality of its products.

Also pay attention to the packaging of your oil. Light and air should not be able to enter the container.

Omega-3 and Omega-6 fatty acids

Omega 3 and Omega 6 fatty acids have vital functions in many metabolic processes – and these functions influence each other. Omega 3 and Omega 6 fatty acids are the basis for the formation of hormones, which in turn are indispensable for metabolic processes, e.g. blood clotting, inflammatory processes and cell renewal. A deficiency in Omega-3 and Omega-6 fatty acids leads to growth disorders, skin changes and susceptibility to infections.

However, the body cannot produce them itself, so they have to be supplied from our diet.

Omega-3 fatty acids (EPA and DHA) are found abundantly in fatty sea fish such as tuna, mackerel, salmon or herring. Those who do not like to eat fish have vegetable alternatives such as linseed oil, hemp oil, walnut oil or rapeseed oil. Linseed oil, with an alpha-linolenic acid content of 50%, is one of the richest sources of this important fatty acid.

Among others, Omega-6 fatty acids include linoleic acid and arachidonic acid. Linoleic acids mainly include sunflower oil, thistle oil, maize germ oil and wheat germ oil, but there are many more.

Herbs and spices

Herbs and spices add taste and benefits - 

Lemons may only be used if they are on your fruit list, but grated lemon rind can be used in small quantities. Please ensure that you use unwaxed lemons!


Coffee is optional and is ultimately up to you. You may decide to give it up altogether during this time. 

But if you do like coffee, drink ONLY AT MEALTIMES or within 1 hour. No coffee is permitted between meals.

Coffee does not count as fluid intake, you still need to drink the required amount of water.

And please ... don’t add milk or sugar to your coffee!

At the start, you may not take to black coffee, but once you get used to it, the sweetness of a latte or cappacino later on may surprise you!