Medically reviewed on August 1, 2022 by Jordan Stachel, M.S., RDN, CPT. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.
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In the late 2010s, the metabolic reset diet took the wellness community by storm—especially as professional athletes like former NFL player Steve Weatherford touted its effectiveness for weight loss. 
The metabolic reset diet claims to increase your metabolism by adjusting the foods you eat. Metabolic reset diet plans encourage dieters to reduce their carbohydrate intake and focus on eating more lean protein.
But, does the metabolic reset diet actually work? In this guide, we’re demystifying the metabolic reset diet. We’ll define it, explore the pros and cons, and answer a crucial question—does it actually work for weight loss?
Firstly, what is metabolism? Metabolism is a vital process. It is the sum of reactions that occur in the body within each cell that provide the body with energy. 
The metabolic reset program is purportedly aimed at improving metabolic health and preventing metabolic disorders.
It’s important to note that there isn’t currently a dietitian-approved metabolic reset program that’s clinically proven as effective in peer-reviewed medical literature. As such, there isn’t just one metabolic reset diet plan to discuss—the plans that do exist are written by people with varying degrees of nutritional expertise, and their instructions vary widely. 
However, the stated goal of most metabolic reset diets is the same—increasing metabolic rate to break down food more efficiently and facilitate weight loss.  To accomplish this, diet plans typically recommend:
However, there’s little evidence to support that food intake, nutrition timing, or macronutrient restriction can change human metabolism significantly enough to lead to weight loss. Licensed dietitians generally agree that: 
While the premise of a metabolic reset program is flawed, the methods generally recommended in metabolic reset diet plans may lead to weight loss.
The central tenants of this type of diet are, in fact, the only scientifically proven way to lose weight: 
That said, a significant advantage of metabolic reset diets is that they encourage exercise and caloric restriction. If dieters lose weight while following a metabolic reset plan, these are likely the only reasons why.
In addition, significant new research has shown that physical activity is a more effective indicator of longevity than body weight: 
While metabolic reset diets do encourage physical activity and weight loss, metabolic reset diets may also lead to negative health outcomes:
Perhaps the most significant negative element of metabolic reset diets is that they don’t have a basis in peer-reviewed scientific evidence. Their claims to “reset” the metabolism (or impact it significantly in any way) aren’t dietetically sound.
As we discussed above, a metabolic reset diet could lead to weight loss. By increasing your physical activity, and decreasing your overall calorie intake, you can create a caloric deficit that may lead to tangible weight loss.
However, the metabolic reset meal plan doesn’t do what it claims to do—that is, altering your metabolic rate. Only hormonal changes and increased lean muscle mass can increase the rate of human metabolism. 
If you’re looking to lose weight, metabolic reset diets shouldn’t be your first choice—a combination of physical activity and mindful nutritional choices will lead to more tangible, healthy outcomes than attempts to speed up your metabolism and improve overall metabolic health.
But, if you’ve experienced unexpected weight gain, you may be undergoing hormonal changes that impact your body composition. When you need answers about your health, Everlywell is here to help. Our at-home Metabolism Test measures three hormones that can influence your metabolism and may help you understand unexpected changes in energy level or weight.
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With Everlywell, you can harness the power of wellness from the comfort of your home.