Metabolic Renewal is a weight loss program designed specifically for women.
The program aims to boost your metabolism by modifying your diet and exercise routine based on your specific hormone type. Yet, the science behind these claims is suspect.
Despite several downsides, it has become popular among those looking to enhance their energy levels, curb cravings, and promote overall health.
This article examines the pros and cons of Metabolic Renewal to determine whether you should give it a try.
diet review scorecard
- Overall score: 2.83
- Weight loss: 3.5
- Healthy eating: 3
- Sustainability: 2.5
- Whole body health: 2.5
- Nutrition quality: 3.5
- Evidence-based: 2
BOTTOM LINE: While Metabolic Renewal may promote short-term weight loss, many aspects of the plan aren’t backed by evidence. Additionally, it’s difficult to sustain long term and may lead to weight regain once you resume a normal diet.
Metabolic Renewal was designed by Dr. Jade Teta, an integrative physician who specializes in natural health and fitness. The program is intended to optimize women’s metabolism using Dr. Teta’s “4 M” framework — Mindset, Movement, Meals, and Metabolics.
The idea that seven distinct hormone types exist is central to the program, as well as that determining your specific hormone type may enhance your metabolism.
Metabolic Renewal offers a 12-week meal plan with recipes tailored to your hormone type.
It also includes access to a collection of 15-minute workouts, along with guidebooks on balancing hormone levels and eliminating belly fat.
Metabolic Renewal is a weight loss program that claims to optimize women’s metabolism based on their hormone type.
The first step of Metabolic Renewal is to determine your hormone type using their online quiz, which collects information about your age, menstrual cycle, medical history, and health goals.
A guide called “The Hormone-Balancing Roadmap” provides detailed information on how to follow the plan depending on your hormone type.
Meal plans are based on what Dr. Teta calls the 3-2-1 Diet, which provides three meals per day, two of which contain only protein and vegetables and one of which offers a small portion of starch.
The program includes a detailed meal plan with recipes, but you’re permitted to create your own meals based on the 3-2-1 Diet’s principles, adding snacks as needed.
Metabolic Renewal also includes a 12-week workout plan that’s divided into 4 phases. Throughout the program, you’re required to exercise for 15 minutes 3 times per week using the plan’s Intelligent Workouts, which claim to combine resistance and cardio training.
On your days off, you’re encouraged to walk for a set amount of time that’s determined by your hormone type. Doing so is said to help maintain any changes to your metabolism.
Furthermore, Metabolic Renewal offers a private online community for its customers.
Metabolic Renewal provides a custom meal plan and exercise regimen based on your supposed hormone type.
Metabolic Renewal doesn’t eliminate any foods outright but encourages a low carb, high protein diet. Fruits, grains, fats, and oils can all be enjoyed in moderation.
Foods to eat
- Fruits (in moderation): apples, oranges, kiwi, melons, berries, peaches, and plums
- Vegetables: broccoli, cauliflower, kale, spinach, tomatoes, and carrots
- Meat: beef, lamb, and pork
- Fish: salmon, codfish, mackerel, sardines, and halibut
- Poultry: chicken, turkey, goose, and duck
- Grains (in moderation): quinoa, couscous, rice, oats, and buckwheat
- Fats and oils (in moderation): olive oil, butter, ghee, coconut oil, and avocados
- Beverages: water, black coffee, and unsweetened tea
- Herbs and spices: turmeric, cinnamon, black pepper, cumin, and garlic
Foods to limit
While no foods are banned, you should limit processed foods and items high in carbs and sugar.
- Processed foods: fast food, frozen meals, breakfast cereal, granola bars, and microwave popcorn
- Sweets: cake, cookies, candy, and baked goods
- Salty snacks: crackers, pretzels, and potato chips
- Sugar-sweetened beverages: soda, sweet tea, sports drinks, and energy drinks
- Added sugars: honey, table sugar, maple syrup, and brown sugar
Metabolic Renewal doesn’t eliminate any foods but encourages you to restrict your intake of processed and high carb foods. Instead, you’re meant to emphasize vegetables and high quality proteins.
Although Metabolic Renewal hasn’t been studied specifically, it may offer several health benefits.
May support weight loss
Several aspects of the program may aid short-term weight loss.
For starters, Metabolic Renewal encourages a diet rich in unprocessed whole foods, including meat, fish, poultry, and vegetables.
These foods are not only often lower in calories than processed foods but also rich in important nutrients like vitamins, minerals, and antioxidants.
Additionally, some research links a lower intake of processed foods to a decreased risk of obesity (
What’s more, increasing your protein intake may keep you feeling full for longer, which likewise supports weight loss (
Flexible and easy to follow
Metabolic Renewal doesn’t require you to count calories, measure your food, or track macronutrients. It also offers several ways to customize your meal plan, making it a good fit for those who prefer more flexibility.
In fact, you can easily swap in other recipes from the meal plan or create your own meals using the basic principles of the diet.
Plus, it offers options for paleo, keto, vegan, and vegetarian diets.
Although no studies have examined Metabolic Renewal, it’s very flexible and may promote weight loss — at least in the short term.
Although Metabolic Renewal may offer some benefits, there’s no evidence to support many aspects of the plan.
Not based on sound science
The idea that there are seven specific female hormone types isn’t backed by science.
In fact, most of the benefits of this program are likely due to its recommended dietary and lifestyle changes — not optimizing female metabolism.
May lead to weight regain
Keep in mind that Metabolic Renewal is a short-term program designed to be followed for 12 weeks.
Although many short-term diets lead to rapid weight loss, you’re likely to regain weight after you resume a normal diet. That’s partly because brief dietary changes don’t often translate to long-term lifestyle habits (
Several core elements of Metabolic Renewal are scientifically suspect, including the concept of specific hormone types. Furthermore, the diet may lead to weight regain.
Metabolic Renewal provides a 12-week meal plan, although you can still create your own meals using the basic principles of the diet.
Here’s a sample 3-day meal plan for Metabolic Renewal.
- Breakfast: a smoothie with protein powder, banana, flax seeds, and spinach
- Lunch: a salad with grilled chicken, lettuce, tomatoes, and carrots
- Dinner: garlic pork chops with couscous and asparagus
- Snack: hard-boiled eggs
- Breakfast: a smoothie with protein powder, apple, chia seeds, and kale
- Lunch: cauliflower rice with stir-fried veggies and beef
- Dinner: baked salmon with broccoli and quinoa
- Snack: sliced cucumbers with hummus
- Breakfast: a smoothie with protein powder, berries, hemp seeds, and beets
- Lunch: a chopped salad with turkey, red cabbage, bell peppers, cucumbers, and tomatoes
- Dinner: grilled mackerel with sweet potato wedges and sautéed kale
- Snacks: peanut butter with celery
The sample menu above details some of the meals that you can enjoy on Metabolic Renewal, including breakfast smoothies and dishes packed with veggies and protein.
Metabolic Renewal is a program intended to optimize women’s metabolism by making changes to their diet and exercise routine.
Although the diet is very flexible and may lead to short-term weight loss, many aspects are rooted in unfounded health claims. Furthermore, its short-term nature makes weight regain likely once you resume a normal diet.