Today I am going to share with you the exact diet that transformed my body.
It wasn't a fad diet. It wasn't Ozempic. It wasn't endless cardio. It wasn't weighing every gram of food with a kitchen scale at 7 a.m.
It was what I call the metabolic optimization diet — and it is the diet I have been following for over 5 years, the same one I teach my clients, and the same one seen on the bodies of people who make a living from their physical fitness.
Let me explain how it works. From start to finish.
Why Other Diets Fail (And What You Need to Understand First)
For years, I did everything right — or at least I thought I did.
I ran 10km a day when I was a soccer player. I ate what I thought was healthy. And yet... my belly wouldn't go away. The abs never showed up. I was embarrassed to take my shirt off at the beach.
I would look at guys my age — many of whom didn't even train — with defined bodies, and I couldn't understand what they had that I didn't.
The answer, after years of studying metabolism at university and working with scientists, nutritionists, and elite athletes, was simpler than I expected.
The problem wasn't the amount of exercise. It was that my metabolism was slow.
And what directly regulates your metabolism is your muscle mass.
It is your muscle mass that controls the fat your body burns — it's the muscles that burn calories. It is your muscle mass that controls whether you look young or old. People with more muscle mass have firmer skin, a more defined body, and more energy throughout the day. People with less muscle mass have a tired appearance, more accumulated fat, and a metabolism that seems to be permanently in energy-saving mode.
Here is the problem with restrictive diets — and the Ozempics of the world:
When you cut calories drastically, or when a medication makes you lose your appetite, your body goes into survival mode. It activates what science calls adaptive thermogenesis — basically, it starts shutting down the metabolism to save energy. And what does it sacrifice first? Muscle mass.
Less muscle means fewer calories burned. Fewer calories burned means more fat accumulated. It is a cycle that gets worse the more you try to fight it with restriction.
The solution is not to eat less. It is to eat better.
What the Metabolic Optimization Diet Is
The metabolic optimization diet has a clear goal: to speed up your metabolism while you gain muscle mass and lose fat.
It is not restrictive. You don't cut out food groups. You don't starve. You don't count calories. You don't weigh food.
What you do cut are two things that aren't even real food: processed foods and alcohol.
Everything else — proteins, carbohydrates, healthy fats, vegetables — stays on the plate.
The Principles of the Diet (Step by Step)
Principle 1: Cut Out Processed Foods and Alcohol
This is the foundation. And it is here that most people sabotage their results without realizing it.
Processed foods: A real food has a single ingredient — itself. Broccoli is broccoli. A carrot is a carrot. Meat is meat. When you pick up a product at the supermarket and the ingredient list has names you can't pronounce — that is not food, it is a food product. And those products have real repercussions: loss of muscle mass, chronic inflammation, a gut that doesn't absorb nutrients correctly. When the gut doesn't absorb nutrients, the muscles don't get what they need — and the metabolism slows down even more.
Is pasta processed? Yes. Pasta comes from wheat; it doesn't grow in the ground in the form of spaghetti. Is rice processed? No — it grows precisely as the grains that arrive at the supermarket.
Alcohol: Many people follow a reasonable diet, train, and yet still cannot break through a certain plateau. Often the reason is alcohol — because when you ingest alcohol, your body's number one priority is to remove it from the system, as it is a toxic substance to the metabolism. While that happens, fat burning is completely paused — a beer can be enough to stop that process for hours.
Alcohol also unbalances the hormones that facilitate fat burning, such as testosterone and growth hormone, which are released in much smaller quantities when you drink regularly.
I used to drink alcohol occasionally, and there was a plateau I could never break — no matter how much exercise I did. After cutting out alcohol, my body completely transformed.
You don't need to be as extreme as I am. But the less you drink, the more of a difference you will notice.
Principle 2: The 4 Groups of Real Foods
The metabolic optimization diet organizes nutrition into four groups:
Proteins: Meat, fish, eggs, and seafood. They are the base. The body uses protein to build and maintain muscle mass — the tissue that regulates your metabolism. If you are a vegetarian, seitan, tofu, and soy are alternatives, but my position is that nothing compares to a diet that includes meat and fish in terms of nutrient bioavailability.
Carbohydrates: Rice, tubers (potatoes, sweet potatoes, white potatoes, yams, cassava), legumes (peas, fava beans, lentils, beans, chickpeas), and fruit. They are the body's energy source — you don't eliminate them, you control the portions. Carbs have more calories per gram, so this is where you need to be careful with quantities.
Healthy fats: These come mainly from fatty fish (salmon, sea bream, tuna) and nuts (walnuts, cashews, almonds). They are essential for hormonal health and vitamin absorption.
Vegetables: Half the plate at every main meal. Vegetables provide the micronutrients — vitamins and minerals — that protect the immune system, preserve muscle mass, and regulate the metabolism. People who don't eat vegetables regularly have a much harder time losing weight and are significantly less healthy in the long run.
Principle 3: The Portions (No Weighing, No Counting)
Here is the part most people don't know how to do — control portions without becoming obsessed.
I have two simple tricks I use every day.
The Plate Trick:
At lunch and dinner, you divide the plate like this:
- Half the plate: vegetables and greens (carrots, broccoli, zucchini, tomato, onion — whatever you have)
- A quarter of the plate: protein the size of your palm (meat or fish)
- A quarter of the plate: carbohydrates (rice, potatoes, legumes)
You can also add a portion of nuts or a piece of fruit as a side.
It is simple. You don't need apps or a scale.
The Scale Trick:
You weigh yourself every day in the morning, on an empty stomach, after using the bathroom, always at the same time. You also measure your abdominal circumference at the belly button line, with the tape measure firm (without pulling it tight to cheat).
You do this on Monday. On the following Monday, you repeat it.
- Same weight, same circumference: you are in caloric balance — maintain the pattern
- More weight or more circumference: you consumed more than you burned — reduce portions slightly
- Less weight or less circumference: you are losing fat — keep going
When you need to reduce, the reduction is minimal. Removing one or two spoonfuls of rice at lunch seems like little — but over a week they represent 14 spoonfuls of rice less. Not eating a banana for a snack is 7 bananas less per week. These are real calories, without cutting anything drastically.
The mistake many people make is cutting everything at once — they eliminate all carbs from one day to the next. This represents too drastic a reduction, the body loses muscle mass to adapt, and the metabolism slows down even more.
My Exact Diet (What I Eat on a Normal Day)
Breakfast: 4 eggs + 1 piece of fruit
Mid-morning: 10 almonds + 1 piece of fruit
Lunch: 1 portion of meat or fish + half a plate of vegetables + 3 tablespoons of rice (or potatoes occasionally)
Afternoon snack: 2-3 eggs + 1 piece of fruit, or a pancake made with 2 eggs, 1 banana, and almond flour or coconut flour — it tastes like dessert and is completely clean
Dinner: Same as lunch — protein, rice, vegetables
This is my diet. Nothing special. What will vary from person to person are the portions, not the foods — someone who is 1.80m tall does not need the same portions as someone who is 1.70m, and someone who trains a lot needs more protein and more carbs than someone who is sedentary.
Cheat Meals: When and How
In the first two weeks, I don't recommend cheat meals. Your metabolism is not yet optimized, and anything you eat outside the plan will have a greater impact than it would later on.
After the two weeks, what is allowed — and what I do myself — is one to two cheat meals per week. Not one or two cheat days. Meals.
For example, on Friday dinner and Saturday dinner, I eat in a more relaxed way — a pizza, some fries, a dessert. But those are just those two meals. The rest of the week maintains the pattern.
The difference between a "cheat meal" and a "cheat day" is huge in terms of calories. A cheat day easily undoes everything you did from Monday to Friday.
The Supplement that Complements This Diet
Even following the metabolic optimization diet, there is something that today's foods can no longer give our body as they used to — the soils are increasingly depleted, the nutritional quality of food has dropped over the decades, and daily stress increases the need for certain nutrients.
That is exactly why we created Kyoslim — a nutritional compound with 5 super-nutrients that support the proper functioning of your metabolism, help regulate hunger, and contribute to your body burning more calories throughout the day.
No stimulants. No palpitations. No side effects.
Kyoslim does not replace the diet — it is the complement that makes the diet work 10 times better, giving your body the nutrients that modern food can no longer provide on its own.
To Summarize
The metabolic optimization diet is not a passing diet. It is a way of eating that respects your metabolism, preserves and develops your muscle mass, and makes your body burn fat in a natural and sustained way.
The principles are simple:
- Cut out processed foods and alcohol
- Eat real foods (protein, real carbs, healthy fats, vegetables)
- Use the plate trick to control portions without counting calories
- Use the scale trick to adjust weekly
- Allow 1-2 cheat meals per week after the first two weeks
If you follow just 50% of this, you will notice real results in the coming weeks.
If you have any specific health condition, I always recommend consulting a nutritionist for a personalized approach.
Important Health Information
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Dietary supplements are designed to support weight management goals when combined with a balanced diet and regular exercise. Results may vary by individual. Consult your healthcare professional before starting any new supplement regimen, especially if you have existing health conditions or take medications.
The statements in this article have not been evaluated by regulatory authorities. This product is not intended to diagnose, treat, cure, or prevent any disease.
