Fast Metabolism Diet Review (With Recipes For Phases 1, 2, And 3)

Fast Metabolism Diet Review (With Recipes For Phases 1, 2, And 3) Charushila Biswas November 21, 2016

Tell me honestly, do you feel hungry and tired all the time when you are on a strict diet plan? If yes, there is good news for you! We have an amazing diet plan for you that doesn't require you to go on a hunger strike!

Eat your way to losing up to 20 pounds in 28 days by following the Fast Metabolism Diet. Eating the right foods will keep your metabolism active and support your digestive system, thereby helping you to burn more fat than you would burn when you eat fewer calories.

The plan requires you to follow three phases over a period of 7 days that allow you to eat specific foods in each phase. You have to repeat the phases for 3 more weeks to get optimum result.

The fast metabolism diet plan for weight loss was developed by food coach Hailey Pomroy, the author of the New York Times Bestseller, The Fast Metabolism Diet. Hailey Pomroy strongly supports the idea that people can lose weight by eating more food at an interval of 1-2 hours.

In this article, we will discuss the phases and foods to eat in detail to give you a clear idea why the Fast Metabolism Diet is the best weight loss plan.

Fast Metabolism Diet Plan

The Fast Metabolism Diet Plan comprises 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)

Start with Phase 1 on Monday and finish with the 3rd phase over the weekend as you will get time to relax and enjoy the recommended high-fat foods. Repeat the diet plan for three consecutive weeks.

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Phase 1: Carbs And Fruits (Monday & Tuesday)

Phase 1 helps your body to destress and relax by allowing you to eat foods that are high in carbs and fruits, moderate in proteins, and low in fats. Yes, carbs are not your enemy, in fact, carbs are needed in required amounts for your body to function properly. 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 Early Morning 1 cup green tea with honey. Breakfast Options:

1 bowl cornflakes with milk and fruits (avoid banana in this phase).

2 slices of multigrain bread toast and 1 boiled egg.

Pre-Lunch 1 glass of fresh fruit juice (without sugar or artificial sweetener) Lunch Options:

Vegetable wrap.

1 bowl of fruit salad.

Evening Snack Green tea and 2 multigrain biscuits. Dinner Options:

1 medium sized fillet of grilled fish with veggies.

1 small bowl lentil soup with grilled veggies and 1 slice multigrain bread.

Bed Time 1 glass kiwi and black grapes juice. Why This Works

Starting your day with a detox drink is a great option for your weight loss plans. Throughout the day you will survive on high carb containing foods, fruits, and vegetables. 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.

Phase 1 Diet Recipe Vegetable Wrap Things You Need

1 tortilla bread

1/4 cucumber

1/2 carrot

5 broccoli florets

1 lettuce leaf

Lemon juice

1 tablespoon Dijon mustard

Salt and pepper

How To Cook

Julienne the cucumber and carrot.

Chop the lettuce leaf and thinly slice the broccoli florets.

Throw all the veggies into a bowl.

Add a dash of lime juice, and a pinch of salt and pepper.

Toss and turn the veggies to mix well.

Slightly grill the tortilla bread and put the veggie mix on the side.

Top it with Dijon mustard and carefully wrap it.

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Phase 2: Proteins And Veggies (Wednesday & Thursday)

Now that your body is stress-free, it is time to step up and prep your body to burn fat. In this phase, your body will be conditioned to accelerate its metabolic rate to burn up what you eat and also start utilizing the stored fat as energy. You will be on a high protein, high vegetable, low carb, and low-fat diet. Vegetables that are low-glycemic, high in lean protein and foods that support liver function should be eaten.

Phase 2 Diet Chart Early Morning 1 cup warm water with half a lime and honey. Breakfast Options:

Scrambled egg whites and 1 glass of orange juice.

1 glass vegetable smoothie.

Pre-Lunch 1 glass lemonade. Lunch Options:

Vegetable clear soup.

Tuna sandwich.

Evening Snack 1 carrot or 1 cucumber. Dinner Options:

Grilled lean-cut lamb satay.

Baked mushroom with veggies.

Bed Time 1 glass fat-free milk. Why This Works

Lime, honey, and warm water is a brilliant detox drink and helps your body to lose fat. This diet chart guides you to eat healthy and balanced portions of protein and veggies. Lean proteins help you build muscle and veggies are rich in nutrients that support digestion and accelerate your metabolism.

Phase 2 Diet Recipe Grilled Lean-Cut Lamb Satay Things You Need

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

Handful of coriander leaves

Salt and pepper

How To Cook

Finely chop the garlic cloves and throw in a medium sized bowl.

Add all the other ingredients to the bowl except the lamb and coriander leaves.

Mix this marinade well.

Put the lamb into the bowl and make sure to coat the lamb evenly and generously with the marinade.

Grill the lamb on both sides.

Garnish with coriander leaves and sprinkle a few sesame seeds on top.

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Phase 3: Healthy Fats, Oils, And All Of The Above (Friday-Sunday)

This is the most active phase of this diet, meaning, your metabolism is on fire and you start to effectively burn a lot of calories. During this phase, you will eat a lot of healthy fats and oils along with moderate amount of carbs, proteins, and fruits, and veggies that have a low glycemic index. Eating a lot of foods that will stimulate the thyroid will also help you manage your weight.

Phase 3 Diet Chart Early Morning 1 cup of green tea with lemon. Breakfast 1 glass avocado and kale smoothie. Pre-Lunch 4 almonds. Lunch Options:

Barbecue chicken salad.

Spinach, tomato and feta salad.

Evening Snack 1 apple. Dinner Options:

Asian-style veggie kebab.

Grilled mackerel with yogurt dip.

Bed Time 1 cup soy milk. Why This Works

It is recommended to start your day with an effective detoxifier. Green tea and lemon are just that. 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 food options comprising 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.

Phase 3 Diet Recipe Spinach, Tomato, And Feta Salad Things You Need

Handful of spinach leaves

5 cherry tomatoes

1/2 red onion

1/2 cup roughly crumbled feta cheese

Handful of parsley

1 tablespoon olive oil

1 tablespoon apple cider vinegar

Salt and pepper

How To Cook

Blanch the spinach leaves by throwing them into a pot containing boiling water with a little salt. Take out the spinach leaves after 2 minutes.

Finely chop the red onion and parsley and throw them in a salad bowl.

Cut the cherry tomatoes in half and add them to the salad bowl.

Throw in the feta cheese into the bowl and add olive oil, apple cider vinegar, a pinch of salt, and pepper.

Toss and mix well.

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Foods To Eat Phase 1

Vegetables – Broccoli, beets, bean sprouts, green leaf lettuce, onions, radish, pumpkin, peppers, tomatoes, winter squash, carrots, celery, cucumber, butternut squash, all kinds of beans, zucchini, parsnips, etc.

Fruits- Berries, apple, watermelon, tangerine, pineapple, pomegranate, lime, lemon, mango, orange, papaya, fig, kiwi, cherry, guava, apricot, cantaloupe, etc.

Protein- Chicken, turkey, haddock, tuna, sardines, egg white, deli meats, lean ground beef, kidney beans, lima beans, black beans, butter beans, garbanzo beans, lentils, black-eyed peas, etc.

Starch & Grains – Brown rice, rice flour, brown rice crackers, brown rice pasta, brown rice cereal, black barley, quinoa, fusilli, sprouted grain bagels and bread, nut flours, tapioca, rice milk, tapioca flour, triticale, oats, etc.

Beverages- Water and herbal tea (noncaffeinated).

Others- Garlic, ginger, black pepper, white pepper, cinnamon, chili powder, rosemary, sage, thyme, apple cider vinegar, tomato sauce, mustard, chicken broth, vegetable broth, beef broth, pickles, tomato paste, bay leaves, cilantro, mint, chives, oregano, cumin, white vinegar, curry powder, cumin, fennel, nutmeg, basil, etc.

Phase 2

Vegetables- Asparagus, French beans, yellow beans, green beans, kale, white beans, bib lettuce, cabbage, broccoli, all types of mushrooms, onions, pepper, garlic, onion, cucumber, collard greens, rhubarb, watercress, spirulina, leek, swiss chard, spinach, etc.

Protein- Lean cut beef, lean ground turkey, turkey bacon, chicken breast, turkey jerky, smoked salmon, tuna, oysters, cod, egg whites, etc.

Beverages- Water and herbal tea (noncaffeinated).

Others- Baking powder, cream of tartar, red wine vinegar, coconut vinegar, ginger powder, vanilla extract, black pepper, white pepper, cinnamon, chili powder, rosemary, sage, thyme, apple cider vinegar, tomato sauce, mustard, chicken broth, vegetable broth, beef broth, pickles, tomato paste, bay leaves, cilantro, mint, chives, oregano, cumin, white vinegar, curry powder, cumin, fennel, nutmeg, basil, etc.

Phase 3

Vegetables- Artichokes, Brussels sprouts, green beans, beets, butternut squash, French beans, bok choy, cauliflower, kale, radish, watercress, leek, zucchini, celery, wax beans, asparagus, spinach, sweet potato, all types of onions, lettuce (except iceberg), collard greens, fennel, eggplant, garlic, green onions, peppers, rhubarb, shallots, okra, tomatoes, celery, cabbage, palm hearts, mushrooms, olives, cucumbers, and bean sprouts.

Fruits- Cherries, lime, lemon, grapefruit, cranberries, coconut, coconut water, coconut milk, peaches, blueberries, blackberries, raspberries, rhubarb, and prickly pears.

Protein-Beef tenderloin, ground buffalo, chicken breast, skinless chicken, turkey, lamb chops, rabbit, sirloin steak, lean ground beef, lamb liver, roast beef, deli meat, turkey bacon, sausages, herring, shrimp, salmon, crab, calamari, lobster, smoked oysters, tuna, sea bass, trout, whole eggs, nuts, legumes, seeds, black beans, cashew milk, almond milk, pinto beans, fava beans, kidney beans, butter beans, black-eyed peas, chickpeas, lima beans, lentils, vegan cheddar cheese, great northern beans, cannellini beans, and almond cheese.

Fats- Cashews, hazelnuts, almonds, coconut cream, coconut milk, coconut cream, almond butter, almond milk, hemp seeds, coconut butter, walnut butter, pecans, walnuts, pine nuts, sunflower seeds, tahini, flax seeds, chia seeds, avocados, mayonnaise, hummus, olives, pistachios, sesame seeds, sesame oil, coconut oil, olive oil, grapeseed oil, and cashew milk.

Others- Carob chips, baking powder, mint, celery seed, cream of tartar, red wine vinegar, coconut vinegar, ginger powder, vanilla extract, black pepper, white pepper, cinnamon, chili powder, rosemary, sage, thyme, apple cider vinegar, tomato sauce, mustard, chicken broth, vegetable broth, pepper flakes, cardamom, beef broth, pickles, tomato paste, bay leaves, cilantro, mint, chives, oregano, cumin, white vinegar, curry powder, cumin, fennel, nutmeg, and basil.

Beverages- Water and herbal tea (noncaffeinated).

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Foods To Avoid Phase 1

High glycemic index foods, grapes, avocados, banana, olives, and seeds and nuts.

Phase 2

Legumes, eggplant, bamboo shoots, sprouts, pumpkin, tomatoes, turnips, beets, carrots, sweet potatoes, zucchini, summer squash, potatoes, lemons, ketchup, lime, olives, avocados, tomato paste, and seeds and nuts.

Phase 3

Roasted peanuts and all foods that are not mentioned in the 'to eat' list.

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Role Of Exercise During This Diet

Exercising is very important if you are following this diet. Since you are not on a low-calorie diet, you have to exercise to help your body burn the calories that you eat during the diet. Regular exercising will also ensure good metabolism. The author of The Fast Metabolism Diet book, Hailey Pomroy, recommends different types of exercise routines depending on which phase you are in.

Phase 1

Rigorous cardio is recommended for this phase. However, do this on any one of the days of this phase.

Phase 2

This is the phase when you strength train to build your muscles. Use medium to heavy weights to tone your muscles. Muscle contraction produces lactic acid, which helps in burning fat. Also, only losing weight without toning your muscles can leave you with loose skin.

Phase 3

Yoga and meditation are recommended for this phase. You can relax and take your time to slowly practice the asanas that will help rejuvenate your body. Meditation will help you stay calm and stress-free. Meditation will also help to build your willpower, which for the time being will help to achieve your short-term goal of losing weight.

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Benefits Of Fast Metabolism Diet

Apart from helping you to lose weight, there are several other benefits of this diet plan:

Keeps you healthy while you lose weight.

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.

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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. This will depend on your current food habits. If you are used to eating a lot of carb-rich snacks and now you snack on a carrot, it is quite possible that you will lose your cool or interest in sticking this diet.

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Things To Remember

Consult your doctor or dietitian before starting this diet plan.

Do follow this diet for 4 weeks in order to lose water weight as well as fat.

You do not have to count your calories. Just eat the recommended foods for each phase.

Avoid eating out. Prepare your lunch the previous night.

Avoid alcohol.

Always drink fresh fruit juice as packaged fruit juices contain artificial sweeteners.

Do not avoid exercising. If you feel weak, do light stretching exercises.

Do not give up.

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Try the Fast Metabolism Diet and let us know your experience or ask us anything about this diet plan by commenting in the box below.

Cheers to good health!

Expert's Answers For Readers' Questions

Is the Fast Metabolism Diet healthy?

Yes. 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, low-calorie diet, therefore it does not deprive your body of any vital nutrient. That said, you should first consult your doctor to know whether you really need to go on a diet and whether this diet is the best diet plan for you.

Why am I not losing weight?

There can be various reasons why 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?

You can follow this diet 4 weeks after childbirth. 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 recommended foods will help you lose weight faster. You cannot miss breakfast. That being said, you do not have to strictly follow the diet chart or recipe given here. You can customize it. Make sure to eat from among the listed foods for each phase.

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