The Metabolism Plan: Discover the Foods and Exercises that Work for Your Body to Reduce Inflammation and Drop Pounds Fast

by Lyn-Genet Recitas

The New York Times bestselling author of The Plan is back to help readers customize their diet and exercise less to lose more weight!

The Plan -- the instant New York Times and USA Today bestseller that helped readers pinpoint which "healthy" foods were making them gain weight -- has helped hundreds of thousands of readers slim down.

Now nutritionist Lyn-Genet Recitas shares her groundbreaking new 30-day program that helps readers create a customized diet and exercise plan to boost their metabolism and burn more fat. Readers will why exercising less -- as little as 12 minutes, 3 times a week! -- can help them lose more weight; why "healthy" foods like oatmeal and salmon may be packing on the pounds, but French fries may not; and how to optimize their thyroid function. Featuring all-new recipes and backed by science, The Metabolism Plan is primed to revolutionize the diet shelf and help readers shed weight for good.

Genres: Health, Nonfiction, Cookbooks, Diets

320 pages, Paperback

Published February 6, 2018

Reviews

[Tina · Rating 2 out of 5]

I really wanted this to work. About the age of 40 I started gaining weight until I ended up gaining 30 lbs. None of the ways that I cut back to lose weight worked anymore. The Plan sounded like a great way to lose weight; unfortunately it never worked the way the author claimed it would. I never ended up losing ½ lb a day and I think this is overpromising. I did the entire plan for 20 days and the Metabolism Plan for 20 days (9 days I actually worked one on one with the author).

I started the plan because my irritable bowel syndrome (IBS) was out of control. Doing the cleanse (the 1st 3 days) helped get me back on track. This is the original reason why I started the Plan, but if I could lose weight too that would be great…I did lose some, but for the Plan and the Metabolism Plan I only lost weight the 1st four days (3 day cleanse plus 1 day).

Here are the pros and cons:

Pros
• Got my digestive syndrome on track
• Lost a total of 5lbs on the Plan and 2 lbs on the Metabolism plan.
• I was able to get off my allergy medicine that I had been taking for 20 years and used MSM supplement instead
• Lost 5lbs on the cleanse days (both plans)
• Very healthy eating, lots of fruits and veggies
• Tried food I don’t normally eat, like nut proteins and meat like lamb.
• You get to eat chocolate and drink red wine
• I admire the author for not saying what all the fitness pros out there say about “healthy” foods. Everyone is indeed different.

Cons
• It’s TON of work. You will have to make your breakfast, lunch and dinners from scratch. Since you use a lot of produce, you have to go to grocery store at least every couple of days.
• It’s impossible to experiment with yourself. There’s so many factors involved!
• A lot of ingredients are hard to find. I had a hard time finding plain raw almond butter, for example. The nearest natural food store is 25 minutes away from my home. That’s a lot of driving for just a few hard to find ingredients.
• If you deviate at all, it won’t work and you won’t lose weight according to the author herself. So one small swallow of water after dinner will ruin an entire’s day work and you will not lose ½ lb. Not worth it.
• Even when I followed the Plans perfectly the whole day I still didn’t lose a ½ lb. The only time I significantly lost weight was the first 4 days of both plans.
• If you like variety, you will hate eating this way. If you like someone else to tell you what to eat every day for the rest of your life, this plan is perfect for you. I am not one of those people.
• Don’t follow the Plan, apparently the author thinks it’s outdated and some of the recipes have been changed. Do the Metabolism Plan instead. Wish I knew that before I tried the Plan.

So I am bummed out it didn’t work. I am happy for those who it worked for. I am a fairly healthy person anyway, and maybe that’s why I didn’t have dramatic results. It’s worth trying if nothing else has worked for you. Just be prepared if it doesn’t.

[Andreas · Rating 5 out of 5]

To give you some background: I am not interested in the weight-loss part so I don't know if the plan works. Inflammation, however, has been found to have a huge impact on the metabolic system and I was curious what the author has to say. Also, I have been wearing an OURA ring (see here) for 5 months, which measures deviations in body temperature, resting heart rate, sleep pattern and other things. The tricky part is how to interpret the data.

When I started to read the book it suddenly hit me. I have never made the link that reactive food alone can disturb the metabolism in a measurable way. E.g. it's clear that exercise will put the body under stress, but I noticed that the same symptoms can appear when I had a lazy weekend, which completely baffled me. Just the idea to test food and different sports to understand how the body reacts was worth the price of the book. Who would have guessed what effect an overdose of peanuts can have...

In my opinion the author does a great job in breaking things down for the layperson. If one accepts that inflammation is the big bad wolf and understands that it's triggered by stress (emotional, physical or nutritional) then it's easy to see what the antidotes are. I also fully agree with her that in moderation the body can deal with (almost) everything. On the other hand, too much of the healthy stuff can also backfire so rotation is a good idea.

One should be hesitant when it becomes too simplistic (like using the body temperature and a scale as indicators) but it's something to keep in mind when creating rules for your own body. The advises are a good starting point and will help (almost) everyone to improve health. Only the coffee before breakfast should be re-considered.

P.S. Some reviewers have wondered why you shouldn't drink water before or after a meal. There is the old wisdom that digestion will take longer because the stomach acid is diluted. I think today's science doesn't approve this anymore.

[Cam · Rating 4 out of 5]

My main gripes about this book are the shopping list and some of the recipes. The shopping list, as I was later to find out, is incomplete. The recipe instructions could sometimes be better written. And one last thing: everything is still in quarts and gallons with no conversions.

It's been... inconvenient.

[Susan Siow · Rating 2 out of 5]

I found it too tiresome to follow, and only managed to skim through the book.

[Donna · Rating 2 out of 5]

Although some of the information in this book was interesting and I did learn a thing or two, I did find it a bit repetitive and sometimes confusing. I also found it quite rigid and just wouldn't work if you have family to cook for as well.

To me it was really just another diet book.

[Martha · Rating 4 out of 5]

Plan has been an eye-opener and life-changer for me. I've learned so much about how my body reacts to food and exercise and the data I've accumulated using this plan have been helpful in discussions with my doctor about what medications and supplements I should be using. That said, the book is somewhat disorganized as far as some incomplete recipe instructions/shopping lists and the first weekend of cooking is overwhelming. I've done alot of these plans before and been mired in the kitchen, but this one went to a new level! However, after the first week it was entirely manageable. Been following this plan for almost 2 months and have lost 9 pounds and lowered my morning glucose levels into normal range.

[Dewin Anguas Barnette · Rating 5 out of 5]

I did the plan a year and a half ago and got down to a lower weight than I was in college. I could not believe it. I also felt better, with lower anxiety, clearer skin, and no more of the endless stomachaches I have always dealt with.

Unfortunately, I got lazy and regained it all back. I am ready to do it again, and maintain this time, so this book couldn't have come out at a better time. This book has way more scientific background information and advice for keeping up with the Plan longterm than the first book, and a lot more yummy sounding recipes. I am also excited to be incorporating exercise this time, as I think it will help me to lose faster and feel better. Starting in three days and can't wait!

[Barbara · Rating 4 out of 5]

If you have ever read this author's previous book called "The Plan", this book is very similar and includes many of the same menu plans and recipes. So, you think you are eating healthy but are still not able to reach your weight loss goals? Ms. Recitas explains the reason for this and helps you discover which foods might be the culprit for you. I tried this menu plan and found it very easy to prepare and follow. I actually lost a few pounds too and found out which foods I should eat with caution. There is so much very sensible information jam packed into this book including the author's thinking about exercise and what the right exercise will do for you. I LOVE THIS BOOK!

[Margarita · Rating 3 out of 5]

I know this plan has worked for many; not too much for me and my patients, from my experience.... I think on this plan, it has to be tailored exactly to the patient and followed with a health coach, if not the author herself. Removing certain "Yang" activities from a regimen is tough - I feel it should be backed up by some genetic testing to see which foods and activities are best for a client/patient... Just my 2c - in reality, any attempt to improve our perpetually taxed bodies in hormonal overdrive is probably going to result in some body awareness and a better health status.

[Joanna Postle McGarry · Rating 4 out of 5]

Great format for a diet /nutrition book. Requires a lot of prep for shopping and recipes to stick to the program.

[Karichasegmail.Com · Rating 5 out of 5]

Finally a book that teaches you how to really understand food and your body.

[Alison Bowes · Rating 5 out of 5]

Helped!

Great book that helped my wife and lose weight and easy to follow. Delicious meals! I did the 18 days and am going to do them again to keep losing weight.

[Taylor · Rating 5 out of 5]

Staggeringly valuable approach to nutrition and well-being. Has fundamentally altered my approach to and beliefs about my health. Everyone needs this knowledge.

[A.C. Bauch · Rating 4 out of 5]

It didn't make sense to me to write a review until I was at least a couple of weeks into the program, so here are my thoughts at day 17. (And this is likely the longest review I ever have, or ever will, post on Goodreads!)

Two years of chronic health issues, medical procedures, stress, anxiety, sleep deprivation--and of course, the pandemic and subsequent lockdowns--have lead me to a place where I'm unhealthy and don't feel comfortable in my own skin.

Since I'm prone to disordered eating and thought dysfunction related to diet and exercise (e.g., "Well, I already ate half this bag of cookies. I might as well eat the rest!" "I must get up every morning at 5:00 a.m. to exercise!"), I've been on the hunt for something that would allow me to have a more balanced approach to getting me out of the rut I found myself in.

Enter The Metabolism Plan, which I stumbled upon in my searches for meal plans for post-menopausal women.

Of course, no eating plan is perfect, and this one is no exception. The amount of time and energy I have to spend meal planning, grocery shopping list making, grocery shopping, doing food preparation, and cooking far exceeds anything I've ever done before (even when I was a gluten-free vegan). And since my family is understandably disinclined to eat what I'm eating, I have to prepare my food and theirs too. But as an experienced meal planner and batch cooker, I've now stockpiled a lot of different foods in the freezer. So the food prep & cooking is getting easier.

However, thus far the benefits far outweigh the effort. Here's an overview:
*Losing weight without either starving myself or endlessly exercising
*Better sleep than I've experienced in years
*More energy
*No longer have an afternoon energy slump
*More focused throughout the day
*Less anxious
*Reduced joint pain
*Cravings have subsided
*Don't experience hunger throughout the day because of calorie restriction (I discovered I've been WAY undernourishing my body.)
*Learning more about foods my body doesn't respond well to (thus far, almonds and eggs)
*Incorporating more foods I typically didn't eat, like mushrooms and avocado (Believe it or not, there are those of us in the world who aren't avocado fans!)

One thing I appreciate about this program is that it doesn't have a one-size-fits-all approach. For instance, yes, spinach might be fine for you, but maybe it's not fine for me. I also like how the author doesn't villainize foods and simply refers to the foods your body responds well to as "friendly" foods. And that you can and should continually "test" foods because your body changes over time. (Yes, you'd better believe that I'll be retesting eggs! :D)

As an editor and reader of diet & fitness books and cookbooks, I definitely have some nits to pick:
*The 20-day eating plan doesn't always match what's listed in the individual days. Better cross-referencing was needed here.

*At least one of the recipes, the Chicken Kale Soup, has a pretty major typo in it. It only calls for 1 quart of water 2 quarts of Carrot Essence/chicken stock. I cook from recipes often enough I knew there was no way that was right. I consulted a PDF of the recipe on the author's website, and sure enough, that version says 2 quarts of water and 10 quarts of Carrot Essence/chicken stock. BIG difference!

*Other than food prep & cooking, one of the most onerous tasks has been creating weekly grocery shopping lists, to ensure I have everything for that week's meals. I wish they would've simply included a weekly grocery list, so I'm not flipping back and forth through the days and recipes, tallying up the number & sizes of onions, zucchini, etc., the pounds of chicken, and so forth. It would be much easier to cross off the things I know I don't need than to have to generate these lists.

*The reliance on almond-based ingredients has been problematic for me, since I "failed" almonds. (Two times, with raw almonds & then with raw almond butter. The raw almond butter was so yummy I was sad to have to cross it off the "friendly" food list for the time being.) Both snacks and some recipes call for almonds, almond butter, and almond flour, but no alternatives are suggested or provided for those who "fail" almonds. The author does say almonds are fine for most people. But what about those of us who react to them?

Ultimately, I'm grateful to have found The Metabolism Plan and recommend it for people who want or need to take charge of their health and overall well-being--especially people who struggle w/ inflammatory diseases, as I do--but don't know where to begin.

[Juli Timney · Rating 3 out of 5]

This is an Interesting concept. I picked it up for its anti inflammatory benefits. I will say that it does help with that, and weight loss is a bonus. I do think it is very difficult and I do not work outside the home. A lot of chopping, and the carrot soup is really not very good. I also got her other book, “the plan” to try to understand what makes some foods more inflammatory than others. Like no cauliflower but broccoli is ok, same family right? I stayed faithfully on the plan for 3 weeks, then went on vacation, with eating out so much it would be impossible. I do plan to start again when I get back home. She seems to concentrate more on weight loss which was not my main objective. But it was good to break sugar, caffeine and salt habits. I really like the flax granola with blue berries and rice milk.

[Ligaya · Rating 2 out of 5]

I am still skeptical of the author's concepts and I read her first book, The Plan, immediately before this one. I think inflammation definitely plays into one's health but the idea of basal body temperature (BBT) being an indicator of thyroid health and that immediate weight gain shows that you've eaten a "reactive" food seems very simplistic. I also don't understand why you cannot drink water during dinner nor after 7:30 pm. Plus the water requirement is absurd, particularly if you are very overweight. I need to lose 50 pounds and The Plan requires I drink 90 ounces of water daily - before 7:30 pm! My husband, a medical doctor, thinks that's close to water toxicity. Nonetheless, I will try to stick to this Plan as best as I can...

[Jess · Rating 3 out of 5]

This was an interesting concept and I'm still intrigued to learn more. I do think there is a strong correlation with inflammation and diseases. The recipes sound good in theory; I made the flax seed granola and found it be ok. I could eat it but my spouse was a resolute "nope". I think the texture is what threw him. I grew up vegan/vegetarian so my tolerance of different health food concoctions is pretty high.
Recitas writes simply and in a straightforward manner. I did wish she would cite research articles into some of the claims she makes. I think she is onto great lifestyle changes and coaching but I always like to see some sort of research that went into validating the claims.

[Sara]

at first I thought that would be something different rather than ketogenic or having a 1200 cal per day but just after going through the menu and having those recipes which I really didn't like made it obvious that watch she's doing is basically just ketogenic diet and 1200 cal per day none of the days have more than 1200 cal and I think the reason why you lose calories so fast is that you are not eating anything and you're just a vegetarian or maybe if you're having chicken you will have no carbs basically no bread no rice and a really really low amount of carbs in this diet I didn't like it.

[Theresa Wade · Rating 4 out of 5]

This is definitely an interesting insight to losing weight as a change to a life style. I am going to attempt to go through the 30 days testing. It will be a challenge because my husband has no desire to do it. Also, I am a little concern with the recommended food items for the cleansing period. There are dairy suggestions that I do not like and not sure of alternative.

[Michelle Chichester · Rating 1 out of 5]

Disappointing. Same book as "The Plan" with recipes I could never make because they are supposed to be for eliminating inflammatory food but contain ingredients that are known triggers for inflammation (aka, weight gain), like kale and coconut. The only difference is that she wants you to also test various types of exercise as a weight gain trigger.

[passedpast · Rating 3 out of 5]

Seems cultish.

Not sure of the science. Maybe that one pound of weight gain is simple water retention and not inflammation that necessitates eliminating a food item. I did appreciate the author's enthusiasm.

[Amanda Robson · Rating 3 out of 5]

Really interesting but frustrating that it mentions vegetarians several times yet gives no vegetarian option for the actual plan. It tells you to follow it exactly but give no vegetarian/vegan option for the days where you eat meat.

[Heather · Rating 3 out of 5]

Sounds great but the plan is so confusing to implement.

[Amanda Morrison · Rating 3 out of 5]

Interesting read. Less of a fab diet, and more of an idea on understanding your own body a lot more.

[Heather · Rating 3 out of 5]

3.5

[Laddy · Rating 5 out of 5]

Excellent. But you have to follow the menus exactly and not improvise until later. If you have questions, just email her !

[Shayla · Rating 4 out of 5]

going to try her recommendations in 2026.

[Lael Walters · Rating 2 out of 5]

Most interesting portion -- using upticks in weight or downtick in morning body temperature to decide if you are sensitive to a particular food.

[Donna · Rating 5 out of 5]

I originally purchased this book due to research and discounted. I truly enjoy the time and effort this Author/Nutritionist put into her research. Some of the facts I knew because I raised my family on as much natural products and ingredients as I could possibly get my hands on back in the 1990's. Now it is even easier to live that healthy because the world is changing it's mind on health.
Great Read and information!!!

[CeeMarie · Rating 4 out of 5]

This is a great and fascinating take on diets and weight loss. I was sure it would be like all the other books that are so general and tell you the same thing over and over, but this has been a pleasant surprise and I cannot wait to see if this lifestyle change works for me (it's not a diet-it's a life change).

Thanks to NetGalley and the publisher for a review copy in exchange for a honest review.