It was developed by Hailey Pomroy, a celebrity nutritionist and bestselling author. This diet is meant for anyone struggling to shed off a few pounds. How does this diet work? Consuming food every 1 to 2 hours keeps your metabolism active. The foods allowed in this diet also aid in good digestive health, which, in turn, help you burn more calories quickly. You will follow this portion control plan in three phases for a week. You will be restricting junk food and consuming only specific foods allowed in the fast metabolism diet to kick-start your metabolism. You may have to repeat it for another week and exercise to get the best results. Read on to get all the details about the fast metabolism diet. Note: The fast metabolism diet is a fad diet. It is best to avoid being on this diet for more than a week or two. However, it works great for quick weight loss. Consult a registered dietitian to get a long-term weight loss plan.
The Fast Metabolism Diet Plan
The Fast Metabolism Diet Plan consists of three phases:
Phase 1: Carbs and fruits (Monday & Tuesday) Phase 2: Proteins and veggies (Wednesday & Thursday) Phase 3: Healthy fats, oils, and all of the above (Friday-Sunday)
Fast Metabolism Diet Phase 1: Carbs And Fruits (Monday & Tuesday)
Phase 1 helps your body destress and relax by allowing you to eat foods that are high in carbs and fruits, moderate in protein, and low in fats. This phase reduces stress levels and anxiety and encourages the adrenal gland to secrete less amount of cortisol, the stress hormone. Foods high in carbs and glycemic indexi A rating system that demonstrates how a consumed food containing carbohydrates, affects your sugar(glucose) level. can help regulate satiety and hunger (1). The foods that you will eat during this phase will rescue your body from the “famine alert” state, the first step towards boosting your body’s metabolism.
Phase 1 Diet Chart
A detox drink is a great option to hydrate and rejuvenate your body. 1 slice of multigrain bread toast, 1 boiled egg/scrambled tofu, 1 cup fat-free milk Fruit and vegetable salad 1 small soup bowl of lentil soup with grilled veggies and 1 slice multigrain bread You can consume high-carb whole foods, fruits, and vegetables throughout the day. A small portion of protein is also allowed, according to the book by Hailey Pomroy. This will keep your body active and prepare you for the coming days of rapid weight loss. The food combinations listed in the diet chart may not be the best options for you. In that case, here is a list of food substitutes for Phase 1.
Green tea – Black tea or black coffee Honey – Maple syrup Cornflakes – Oatmeal Milk – Soy milk Fruits – 4 almonds Multigrain bread – Wheat bread or white bread Boiled egg – 1/2 cup ricotta cheese Fresh juice – 1 apple or 1 orange Vegetable wrap – Chicken or tuna open sandwich Fruit salad – 1 cup buttermilk Multigrain biscuit – 2 saltine crackers Fish – Chicken breast or mushrooms Lentil soup – Kidney bean chili Kiwi – 1/2 cup watermelon Black grape – 1 orange
Here is a list of foods that you can eat while in Phase 1.
Fast Metabolism Diet Recipe – Phase 1
Vegetable Wrap
1 tortilla bread 1/4 cucumber 1/2 carrot 5 broccoli florets 1 lettuce leaf Lemon juice 1 tablespoon Dijon mustard Salt and pepper
Eating healthy and tasty, along with exercising, will help in pumping some “feel-good” hormones into your system. You will feel more positive and energetic by the end of Phase 1.
Fast Metabolism Diet Phase 2: Proteins And Veggies (Wednesday & Thursday)
Now that your body is stress-free, it is time to step up and prepare your body to burn fat. In this phase, your body will be conditioned to accelerate its metabolic rate by utilizing the thermic effect of the food that you eat and the stored fat. You will be on a high-protein, high vegetable, low-carb, and low-fat diet. A high-protein diet increases the secretion of the satiety hormone, reduces the secretion of the hunger hormone (ghrelin), and induces thermogenesisi Biological process in which burned calories or released energy results in heat production in organisms. while maintaining hormonal balance (2). According to the 2021 Food and Health Survey conducted with 1041 participants, more than 60% of the individuals said that they are trying to include more protein in their diet. About 55% said that they try to include more fiber and vitamin D as well.
Phase 2 Diet Chart
Lime, honey, and warm water make for a brilliant cleansing drink that can help your body lose fat and prevent insulin resistance 1 glass vegetable smoothie with 1 tablespoon soaked chia seeds Scrambled tofu or cottage cheese with vegetables Tuna sandwich (use multigrain bread) Baked mushroom with veggies (3). Phase 2 guides you to eat healthy and balanced portions of protein and veggies for balanced nutrition and satiety. If you do not like or are allergic to a certain food listed in the diet chart, you can substitute the foods with those listed below.
Lime – 1 teaspoon apple cider vinegar Honey – 1 tablespoon maple syrup Scrambled egg whites – 2 hard-boiled egg whites or 1/2 cup ricotta cheese Orange juice – Gooseberry or aloe vera juice Vegetable smoothie – Fresh fruit juice Lemonade – 1/2 cup fat-free yogurt Vegetable clear soup – Sautéed veggies Tuna sandwich – Cucumber and tomato sandwich Baby carrots – 1/2 cup pomegranate Lamb satay – Mushroom satay or honey chicken Baked mushroom – Grilled veggies with hummus Milk – Soy milk
You don’t have to restrict yourself to the above-mentioned foods. Check out the next section to see what other foods you can eat. Eat healthy but make sure that the energy that you get from these foods is put to good use.
Fast Metabolism Diet Recipe – Phase 2
Grilled Lean-Cut Lamb Satay
Medium-sized lean cut lamb Lemon juice 1 tablespoon ginger powder 2 cloves of garlic 1 tablespoon fish sauce 1/2 tablespoon sesame oil 1 teaspoon sesame seeds A handful of coriander leaves Salt and pepper
By the end of Phase 2, you will notice a change in your body. You will feel light and active. You will also be more than excited to move on to Phase 3 of this diet plan.
Fast Metabolism Diet Phase 3: Healthy Fats, Oils, And All Of The Above (Friday-Sunday)
This is the most active phase of this diet. Your metabolism is on fire, and you start to burn a lot of calories effectively. During this phase, you will eat a lot of healthy fats and oils and a moderate amount of carbs, proteins, and fruits, and veggies that have a low glycemic index.
Phase 3 Diet Chart
It is recommended to start your day with an effective detoxifieri Something that removes harmful or toxic substances, rendering the object harmless and safe. . Green tea and lemon can help in the effective detoxification of the body. Breakfast is the most important meal, and incorporating avocado smoothie in your diet will help you consume a lot of healthy fats before your day begins. Stick to the recommended macronutrient-rich food options containing high fat and a moderate amount of carbs and protein. This will help your body get the right amount of healthy foods, which will trigger weight loss. Spinach, tomato, and feta salad Grilled mackerel with yogurt dip If you are a picky eater and do not like some of the foods listed in the diet chart, eat substitute foods mentioned below.
Green tea – Herbal tea or black coffee Lemon – Cinnamon powder Avocado – Peach Kale – Spinach Almonds – Pecan nuts Chicken – Tuna or mushroom Spinach – Lettuce Tomato – Roasted bell peppers Feta – Cottage cheese Apple – Pear Veggie kebab – Chicken/mushroom kebab Mackerel – Tuna or chicken breast Yogurt dip – Sour cream Soy milk – Fat-free milk
The food choices are, however, not limited. You can eat the foods mentioned below as well.
Fast Metabolism Diet Recipe – Phase 3
Spinach, Tomato, And Feta Salad
A handful of spinach leaves 5 cherry tomatoes 1/2 red onion 1/2 cup roughly crumbled feta cheese A handful of parsley 1 tablespoon olive oil 1 tablespoon apple cider vinegar Salt and pepper
After having successfully completed all three phases, you will feel great about yourself. You will love it when you see your body transform. You will look and feel younger. The fast metabolism diet can be an excellent option for those seeking to lose weight. Read on for some exercises to help you learn how to lose weight fast at home while on a fast metabolism diet! Take expert advice while indulging in such exercise on a fast metabolism diet.
Exercises To Do While On A Fast Metabolism Diet
Pairing the fast metabolism diet phases with effective exercises can boost your metabolism and optimize weight management. Here’s a breakdown of the diet’s phases:
Phase 1 (Monday-Tuesday): Focus on cardio. The high-glycemic fruits and grains consumed during this phase fuel energy for aerobic activities like jogging, cycling, swimming, or dancing. Phase 2 (Wednesday-Thursday): Emphasize strength training during this phase of high-protein, low-fat, and low-carb intake. Opt for weight lifting, resistance bands, or body-weight exercises like push-ups and squats. Phase 3 (Friday-Sunday): Prioritize relaxation and flexibility. The healthy fats and carbs consumed can aid recovery. Engage in yoga, tai chi, Pilates, or light walking.
The fast metabolism diet can not only help you lose weight but also benefit you in many other ways. Here is a list of benefits of the fast metabolism diet.
Benefits Of The Fast Metabolism Diet
Keeps you healthy while you lose weight. The foods recommended here are easily available in the market. Helps to heal your body. It can be followed by anyone. You are not asked to starve. Keeps your immune system healthy. Strengthens your muscles and bones. It is easy on your pocket. This diet can also be followed by those who want to gain weight.
Marsha, a blogger, shares her experience of trying a fast metabolism diet on her blog: “I’m going to tell you right now, the key to success on this nutritional plan is planning. I mapped out every meal and every snack and made sure I had the ingredients on hand. I cut up veggies ahead of time, so I could grab them for a quick snack. Basically, veggies are unlimited so if you ever get hungry on this diet, just eat some celery or a salad to fill you up (i).” Now, let us take a look at some of the side effects of the fast metabolism diet in the next section.
Side Effects Of The Fast Metabolism Diet
There are no reported side effects of this diet. However, you may feel weak and nauseous due to the strict food plan you have to follow.
You may experience mood swings as you may crave for proteins on a carb day or vice versa. You may find this plan unsustainable for the focus is on specific nutrient cycling instead of a balanced approach. There is very little evidence linking eating specific foods to boosting metabolism.
Things To Remember
Consult your doctor or dietitian before starting this diet plan. Do follow this diet for 4 weeks to lose water weight as well as fat. Follow all the phases in the specified order. You do not have to count your calories. Eat the recommended foods in each phase. Avoid eating out. Prepare your lunch the previous night. Avoid alcohol. Do not avoid exercising. If you feel weak, do light stretching exercises. Do not give up.
Does The Fast Metabolism Diet Work? What Eleana Kaidanian, RD, Says
Eleana Kaidanian , RD, CDN, CPT-WFS, Says, “From my experience as a registered dietitian and certified personal trainer for over a decade who has counseled thousands of patients, any diet that encourages certain foods on certain days of the week or incorporates a “detox” beverage is asking to be a fad diet or look to sell a diet brand. There are many ways to increase one’s metabolism that involve consuming a balanced diet, stress management, sleep quality, and length prioritization as well as increasing the duration and modality of both non-exercise energy expenditure (NEAT) and exercise expenditure. A registered dietitian can advise a plan to boost your metabolism without following a restrictive plan as this one does.” Does fast metabolism affect sleep? No, if you balance your diet under the proper guidance of a dietitian, it should not affect your sleep. Drinking lukewarm milk at night can help you attain peaceful sleep. Can fasting ruin your metabolism? This fast metabolism plan is not a fasting diet. You will be eating at regular intervals, focusing on particular nutrients. Eating the right foods and maintaining a proper meal timing will not ruin your metabolism. Does your metabolism really slow down if you eat less? Eating less but balanced (in nutrition) foods will not slow down metabolism. Make sure you follow a balanced diet and stick to the guidelines given for each phase. Is the Fast Metabolism Diet healthy? Yes, and it is meant for everyone. Whether you want to lose or gain weight, you can heal your body by following this diet. It is not a very strict, calorie cycling diet. Therefore, it does not deprive your body of any vital nutrients. However, people with any medical problems, like diabetes, liver function disorders, and thyroid issues, must consult their doctor before going on this diet. Why am I not losing weight? There can be various reasons you are not losing weight. Check whether you are following the diet plan properly. If you cheat, make sure that you workout the next day to burn the extra carbs/fats. It can also be that you lost water weight and fat but you have gained muscle mass and bone mass. Do not skip the thyroid-stimulating foods. Chew your food properly and eat slowly. Lastly, do not stop working out. Is the Fast Metabolism Diet appropriate for new mothers? Consult your doctor or dietitian before opting for any diet plan. How important is it to stick to the plan? Can I switch my breakfast and snack? My dinner and afternoon snack? It is important that you stick to the foods that each phase requires you to eat. Sticking to the phases and eating the recommended foods will help you lose weight faster. You cannot miss breakfast or interchange it for snacking. However, you do not have to follow the diet chart or recipe given here, so you can customize it. Make sure to eat from among the listed foods for each phase. What are the signs of a slow metabolism? Unexpected weight gain, fatigue, dry skin, and hair thinning are common signs of a slow metabolism. Can vitamin B12 speed up your metabolism? Yes, vitamin B12 and other B vitamins can boost metabolism. It may also help reduce body weight by improving energy metabolism (4). Is there a supplement to boost metabolism? You may take vitamin B, niacin, and iron supplements to boost metabolism and help activate the stored energy. However, do not self medicate and consult a doctor before taking supplements.
Illustration: Fast Metabolism Diet – Phases Recipes What To Eat & Avoid
