Instant overview
The "metabolism reset" diet is a four-week plan popularised by former NFL player Steve Weatherford that focuses on reducing carbs, eating lots of vegetables and doing intense workouts — essentially a structured form of carb cycling. - Despite the name, you can't actually "reset" your metabolism — the results come from creating a calorie deficit through eating less and exercising more.
- The plan involves two workouts a day (fasted cardio and weight training), a low-carb meal plan and a supplement regimen, which makes it effective but difficult to sustain long term.
- Research shows that the common thread behind most successful diets is simply achieving a calorie deficit — consistency with healthy eating and exercise matters more than any single plan.
The metabolism reset diet is a four-week programme that claims to speed up your metabolism through a combination of low-carb eating, intense exercise and specific supplements. Popularised by fitness coach and former NFL player Steve Weatherford, it's essentially a form of carb cycling that creates a calorie deficit. While it doesn't literally reset your metabolism, it can help with weight loss if you stick with it.
Metabolism reset diet: at a glance
| Feature | Specification | Why it matters |
|---|---|---|
| Duration | 4 weeks | Short enough for most people to commit to |
| Diet approach | Low carb, moderate protein, lots of vegetables | Creates a calorie deficit through carb reduction |
| Exercise | 2 workouts per day (fasted cardio + weights) | Increases calorie burn to widen the deficit |
| Mechanism | Calorie deficit via carb cycling | The actual driver of weight loss, despite the "reset" branding |
| Long-term sustainability | Low — strict plan, hard to maintain beyond 30 days | Consistency with any balanced plan matters more than short-term intensity |
Jump to:
- What is the metabolism reset diet?
- How does the metabolism reset diet work?
- How to follow the metabolism reset diet
- Will the metabolism reset diet help me lose weight?
- Metabolism reset diet: at a glance
- Frequently asked questions
What is the metabolism reset diet?
This diet was popularised by former NFL player Steve Weatherford, who later became a fitness coach. The goal of the diet is to trick your body into speeding up your metabolism by focusing on certain foods, eliminating others to achieve a calorie deficit.
Like many other popular diets, the goal is weight loss (and fat loss), which is achieved by following a meal plan that reduces carbs and then reintroduces them — making it essentially a form of carb cycling.
How does the metabolism reset diet work?
Our metabolism depends on so many factors, but the major ways we impact it are from what we eat and how much we exercise. Some of us are born with body types and genetics that give us a faster metabolism (meaning we burn more calories without doing anything at all, and can consume more calories without gaining weight) and others with a slower metabolism (meaning we burn fewer calories and have to work harder to lose weight).
Because our metabolism is a function of many factors, some of which we cannot change (our genetics), there's not actually a "reset" button we can push — but we can try to manipulate our metabolism (whether we want to speed it up or slow it down) through our diet and exercise habits.
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How to follow the metabolism reset diet
The metabolism reset diet is said to be personalised, but includes a diet regimen, supplement regimen, and specific workouts.
The diet portion recommends low carbs, moderate protein, and lots of veggies — including homemade juices. You'll be given guidelines for the foods to focus on and those that are off limits. It encourages drinking a lot of water and no alcohol.
The workouts are intense and focus on fasted cardio and weight training.
Will the metabolism reset diet help me lose weight?
Because the metabolism reset diet is designed for four weeks, most people can commit to a change for this period of time. However, it's very specific in both the food plan and the exercise routines that you have to follow (think two workouts a day). It makes it difficult to stick to, but promises results.
The overall results are likely due to a caloric deficit — two workouts and a low-carb meal plan will have you burning more calories than you are consuming, and doing this for four weeks will likely lead to some weight loss. While you're not actually flipping a switch to "reset" your metabolism, your hard work can make you lose weight by eating less than you're burning.
This low-carb diet approach is nothing new — think Atkins or keto — and a specific meal plan is a common feature of many weight-loss diets. While the metabolism reset diet is likely just a fancy form of carb cycling, it absolutely can help you lose weight if you have the determination to stay on track.
While you might learn some new workout strategies or make long-term tweaks to your diet, it's not a sustainable pattern to follow forever — and you'll feel frustrated if you fall off the plan (especially when you're paying for it).
Research shows that while many fad diets can be successful, the common thread among them is achieving a calorie deficit. Consistency with healthy eating and exercising is the real key to successful weight loss.
Take home message
The metabolism reset diet is based on some obvious strategies — eating fewer calories, working hard at the gym, and avoiding indulgences. However, it can be difficult to follow such a strict plan for 30 days, much less forever. While it doesn't actually "reset" your metabolism, it can help you lose weight. Finding a diet and exercise plan that you can follow consistently is more important and beneficial than the latest fad diet.
Frequently asked questions
Can you actually reset your metabolism?
No. There's no "reset button" for your metabolism — it's a function of genetics, body composition, diet and exercise. What you can do is manipulate it over time by changing what you eat and how much you move. The metabolism reset diet creates results through a calorie deficit, not a literal metabolic reset.
Is the metabolism reset diet the same as carb cycling?
Essentially, yes. The plan involves reducing carbs and then reintroducing them, which is the basic principle behind carb cycling. The added structure of specific workouts and a supplement regimen is what sets it apart, but the dietary mechanism is the same.
How long does the metabolism reset diet last?
Four weeks. The programme is designed as a short-term plan with strict daily meal and exercise requirements, including two workouts per day. Most people can commit for this period, but it's not intended — or realistic — as a permanent way of eating.
Is the metabolism reset diet sustainable long term?
No. The plan requires two workouts a day, a strict low-carb meal plan and no alcohol, which makes it very difficult to maintain beyond 30 days. Research shows that consistency with a balanced diet and exercise routine you can stick to is more effective for lasting weight loss than any short-term intensive plan.
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- Carroll, S., &Dudfield, M. (2004). What is the relationship between exercise and metabolicabnormalities?. Sports medicine, 34(6), 371-418.
- Johnston, B. C., Kanters, S.,Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. A., … & Mills, E. J. (2014). Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. Jama, 312(9), 923-933
