Updated: October 2026
In short: The metabolism cleanse is a weight loss programme in four phases: two loading days, 21 days with only 500 to 700 kcal, 21 days of stabilisation and a maintenance phase. The recipes here are protein-focused and rich in vegetables. Medically, the programme is controversial, and HCG products have no proven benefit. You should only do such a low calorie intake with medical supervision. As of: October 2026.
If you're planning a metabolism cleanse, you're mainly looking for recipes that fill you up and still fit within the limits. Here you'll find ideas, but also the points you should know beforehand.
How does a metabolism cleanse work?
In four phases. The details below come from the infranken guide and apply to the usual programme. There are no binding medical standards.
| Phase | Duration | Calories per day | What you eat |
|---|---|---|---|
| Loading phase | 2 days | 2,000 to 3,000 kcal | Anything, plenty of water, no alcohol |
| Reduction phase | 21 days | 500 to 700 kcal | Protein (fish, eggs) and vegetables, no sugar, fat or carbohydrates |
| Stabilisation | approx. 21 days | Gradually more | Slowly bring carbohydrates back |
| Maintenance | unlimited | Normal | Balanced diet |
Stabilisation is the part where many people fail. If you go straight back to normal eating after three weeks, you risk the yo-yo effect.
What about HCG, and why do experts warn against it?
HCG is a pregnancy hormone that some programmes sell as drops or globules. According to aponet, the US agency FDA states that the weight loss comes from the severe calorie restriction and not from HCG. The hormone serves merely advertising purposes. Experts strongly advise against HCG products.
At around 500 kcal per day, risks such as gallstones, heart rhythm disturbances and mineral imbalances also rise. According to aponet, such diets require strict medical supervision. infranken also cites the warning about nutrient deficiency. We don't sell HCG products, and the recipes here don't require any.
Which recipes fit the strict phase?
Simple, low-fat dishes with vegetables and protein. All calorie figures are rough estimates for one serving, not measured values.
Chicken and vegetable stir-fry (1 serving, approx. 250 kcal): 120 g chicken breast, 150 g courgette, 100 g pepper, 1 tsp oil, lemon juice, salt, pepper. Fry the meat in strips in a non-stick pan, add the vegetables and cook for 8 minutes.
Vegetable soup with egg (2 servings, approx. 150 kcal each): 300 g carrots, 200 g celery, 1 onion, 800 ml stock, 2 eggs. Cook the vegetables for 15 minutes, blend, hard-boil the eggs and halve them.
Fish with spinach (1 serving, approx. 220 kcal): 120 g pollock fillet, 200 g spinach, lemon, 1 garlic clove. Cook the fish in the oven for 12 minutes at 180 degrees, steam the spinach.
An example day: the chicken stir-fry at lunch (approx. 250 kcal), fish with spinach in the evening (approx. 220 kcal), a portion of soup in between (approx. 150 kcal). Together that's around 620 kcal. With breakfast and snacks, the upper limit is reached quickly. That shows how tight 500 to 700 kcal really is.
Practical tips: season boldly with herbs, lemon, ginger and mustard instead of oil. Drink a glass of water with every meal and several cups of unsweetened tea over the day. Weigh your ingredients, because with so few calories, even 10 g of oil makes a noticeable difference.
What do you eat in the stabilisation phase?
More again, but slowly. You add carbohydrates and fat step by step until you reach your usual amount of energy. The aim is not to suddenly overload the body. Start with light dishes, first add potatoes, legumes and wholegrain, and increase portions day by day. Don't weigh yourself daily, because weight fluctuates a lot with water, and looking at the scales creates unnecessary pressure.
Vegetable omelette (1 serving): 2 eggs, 1 handful of spinach, 50 g mushrooms, 1 tsp oil. Let everything set in the pan. Add a slice of wholegrain bread if you're already bringing carbohydrates back in this phase.
Lentil salad (2 servings): 150 g red lentils, 1 cucumber, 2 tomatoes, 1 tbsp olive oil, lemon juice, parsley. Cook the lentils for 10 minutes, let them cool and mix with the vegetables.
Quinoa bowl (2 servings): 120 g quinoa, 1 carrot, 100 g broccoli, 1 tbsp pumpkin seeds, 2 tbsp yoghurt. Cook the quinoa according to the packet, steam the vegetables and arrange everything.
We've described how to return to eating after fasting in the article What Is Best to Eat After a Juice Cleanse? . The basic principles are similar.
How much weight do you lose with a metabolism cleanse?
There are many promises, but no robust figures. According to aponet, manufacturers advertise up to 15 kg in four to six weeks, and these claims have no scientific basis. If you eat very little, you first lose water and glycogen, and with longer duration also muscle mass.
Our article explains how realistic weight loss is with short cleanses Losing Weight With a Juice Cleanse: How Much Weight Is Realistic? It also explains why a slow path usually lasts longer. You can estimate how many calories you really need with the basal metabolic rate calculator.
Are there gentler alternatives to the metabolism cleanse?
Yes. aponet lists intermittent fasting as a better-tolerated and more sustainable method. A short Juice Cleanse or a change of diet with a moderate calorie deficit is also less risky.
| Method | Energy intake | Duration |
|---|---|---|
| Metabolism cleanse (reduction) | 500 to 700 kcal | 21 days |
| frank. Juice Cleanse | approx. 650 to 930 kcal depending on variant | 1, 3, 5 or 7 days |
| 5:2 intermittent fasting | Reduced on 2 days | Possible long term |
A Juice Cleanse is not a substitute for medically supervised weight reduction. In return, it lasts only a few days and provides more energy than the strict phase of the metabolism cleanse. For an overview of the methods, see Types of Fasting: Which Is Right for Me?
Who is a metabolism cleanse unsuitable for?
For pregnant and breastfeeding women, children, teenagers, people with eating disorders, heart, kidney or liver disease and diabetes. If you take medication, you should also talk to your doctor beforehand. If you get dizziness, a racing heart, calf cramps or severe weakness, stop.
Such a programme belongs under medical supervision, with blood values beforehand and monitoring during it. That's not a platitude: at 500 kcal per day, the mineral balance can quickly get out of equilibrium. Ask in advance whether a blood count, electrolytes and liver values should be checked, how long you can maximally keep going and what to do if symptoms occur. If you take medication for high blood pressure or diabetes, the dose often needs adjusting before you start. You don't make such decisions alone, and neither does any online guide.
Pairs well with frank.
If you're looking for a short, plannable alternative, take a look at the frank. Juice Cleanse : six juices (330 ml) per day, from 99.75 EUR for three days (as of October 2026). Not suitable for pregnant or breastfeeding women, children and the immunosuppressed.
You might also like
- Types of Fasting: Which Is Right for Me?
- Losing Weight With a Juice Cleanse: How Much Weight Is Realistic?
- What Is Best to Eat After a Juice Cleanse?
Frequently asked questions about metabolism cleanse recipes
How long does a metabolism cleanse take?
The usual programme includes 2 loading days, 21 days of reduction and about 21 days of stabilisation, followed by maintenance.
How many calories does the reduction phase have?
The usual amount is 500 to 700 kcal per day. That's far below the needs of most adults and belongs only under medical supervision.
Does HCG do anything in the metabolism cleanse?
A benefit is not proven. The FDA sees the weight loss as coming from the calorie restriction, not the hormone.
What can I eat in the reduction phase?
Mostly vegetables, fish, eggs and lean meat. Sugar, fat and carbohydrates are off limits.
Is there a yo-yo effect after the metabolism cleanse?
It's possible, especially if the stabilisation is too short. That's why calorie intake is increased step by step afterwards.
Note: This article is for general information and does not replace medical or therapeutic advice. If you have symptoms or pre-existing conditions, are pregnant or take medication, please speak to your doctor first.
