Fast Metabolism Diet Review (With Recipes For Phases 1, 2, And 3) December 8, 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. It allows you to eat specific foods in each phase, which boosts your metabolism. You have to repeat the phases for 3 more weeks to get optimum results.

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.

All About The Fast Metabolism Diet 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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Fast Metabolism Diet 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 Morning1 cup green tea with honey.
BreakfastOptions:

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

(or)

1 slice of multigrain bread toast, 1 boiled egg, 1 cup fat-free milk.

Pre-Lunch1 glass of fresh fruit juice (without sugar or artificial sweetener)
LunchOptions:

Vegetable wrap.

(or)

1 bowl of fruit salad.

Evening SnackGreen tea and 1 multigrain biscuit.
DinnerOptions:

1 medium sized fillet of grilled fish with veggies.

(or)

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

Bed Time1 glass kiwi and black grapes juice.
Why This Works

Starting your day with a detox drink is a great option if you are trying to lose weight. You can consume high-carb foods, fruits, and vegetables through 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.

Foods listed in the diet chart may not be the best option for you. In that case, here is a list of food substitutes for phase 1.

Food Substitutes – 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 chilly
Kiwi – 1/2 cup watermelon
Black grape – 1 orange

Here is a list of foods that you can eat while on Phase 1.

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.
  • 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.

Say no to the foods listed below.

Foods To Avoid – Phase 1
  • Vegetables – Potato
  • Fruits – Ripe mango, jackfruit, and banana.
  • Protein – Beef, chicken with or without skin, lamb, fish, tofu, soy, and mushrooms.
  • Beverages – Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol.
  • Others – Tomato ketchup, ranch, tartar sauce, barbecue sauce, and sweet chili sauce.

Working out is really important when it comes to losing weight. Here is a morning / evening workout routine for you.

Exercises For Phase 1
  • Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Jumping jacks – 2 sets of 20 reps
  • Forward lunges – 1 set of 10 reps
  • Jumping squat – 1 set of 10 reps
  • Spot jogging – 5-7 minutes
  • Mountain climbers – 2 sets of 10 reps
  • Situps – 1 set of 10 reps
  • Crunches – 2 sets of 10 reps
  • Stretch

Phase 1 Diet Recipe

Vegetable Wrap

Vegetable-Wrap

Image: Shutterstock

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
  1. Julienne the cucumber and carrot.
  2. Chop the lettuce leaf and thinly slice the broccoli florets.
  3. Throw all the veggies into a bowl.
  4. Add a dash of lime juice, and a pinch of salt and pepper.
  5. Toss and turn the veggies to mix well.
  6. Slightly grill the tortilla bread and put the veggie mix on the side.
  7.  Top it with Dijon mustard and carefully wrap it.
How Will You Feel At The End Of Phase 1

Eating healthy and tasty along with exercising is definitely going to pump some “feel-good” hormones into your system. For this reason, you will feel more positive and energetic by the end of phase 1.

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Fast Metabolism Diet 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 Morning1 cup warm water with half a lime and honey.
BreakfastOptions:

Scrambled egg whites and 1 glass of orange juice.

(or)

1 glass vegetable smoothie.

Pre-Lunch1 glass lemonade.
LunchOptions:

Vegetable clear soup.

(or)

Tuna sandwich.

Evening Snack1 cup baby carrots
DinnerOptions:

Grilled lean-cut lamb satay.

(or)

Baked mushroom with veggies.

Bed Time1 glass fat-free warm milk.
Why This Works

Lime, honey, and warm water is a brilliant detox drink that 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.

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.

Food Substitutes – Phase 2

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 – Sauteed 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 only. Check out the next section to see what other foods you can eat.

Foods To Eat – 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.
  • Fruits- Citrus fruits.
  • Protein- Lean cut beef, lean ground turkey, turkey bacon, chicken breast, turkey jerky, smoked salmon, tuna, oysters, cod, egg whites, etc.
  • Beverages- Buttermilk, coconut water, fresh vegetable juice, and herbal tea.
  • 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.

Avoid the foods listed below while you are in phase 2 to prevent fat accumulation.

Foods To Avoid – Phase 2
  • Vegetables – Potato, 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.
  • Fruits – Ripe mango, jackfruit, and banana.
  • Beverages – Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol.
  • Others – Tomato ketchup, ranch, tartar sauce, barbecue sauce, and sweet chili sauce.

So, you would eat good but make sure that the energy that you get from these foods are put to good use. Yes, you have to exercise. Exercising will help you expend the extra energy and help in fat mobilization. As a result, you will lose weight way faster.

Exercises For Phase 2
  • Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Spot jogging – 8-10 minutes
  • Scissor kicks – 2 sets of 10 reps
  • Crunches – 2 sets of 20 reps
  • Forward lunges – 2 sets of 10 reps
  • Jumping squat – 1 set of 10 reps
  • Sir cycling – 2 sets of 10 reps
  • Horizontal scissor kicks – 2 sets of 10 reps
  • Forward plank – 2 sets of 20-second plank
  • Power yoga

Phase 2 Diet Recipe

Grilled Lean-Cut Lamb Satay

Grilled-Lean-Cut-Lamb-Satay

Image: Shutterstock

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
  1. Finely chop the garlic cloves and throw them in a medium-sized bowl.
  2. Add all the other ingredients to the bowl except the lamb and coriander leaves.
  3. Mix this marinade well.
  4. Put the lamb into the bowl and make sure to coat the lamb evenly and generously with the marinade.
  5. Grill the lamb on both sides.
  6. Garnish with coriander leaves and sprinkle a few sesame seeds on top.
How Will You Feel At The End Of Phase 2

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.

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Fast Metabolism Diet 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 Morning1 cup of green tea with lemon.
Breakfast1 glass avocado and kale smoothie.
Pre-Lunch4 almonds.
LunchOptions:

Barbecue chicken salad.

(or)

Spinach, tomato and feta salad.

Evening Snack1 apple.
DinnerOptions:

Asian-style veggie kebab.

(or)

Grilled mackerel with yogurt dip.

Bed Time1 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.

If you are a picky eater and do not like some of the foods listed in the diet chart, eat the substitute foods mentioned below.

Food Substitutes – Phase 3

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.

Foods To Eat – 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 & Oil- Hazelnuts, almonds, pecan nuts, coconut milk, almond butter, almond milk, hemp seeds, coconut butter, walnut butter, walnuts, pine nuts, sunflower seeds, sunflower seed butter, peanut butter, tahini, flax seeds, chia seeds, avocados, hummus, olive oil, pistachios, sesame seeds, sesame oil, coconut oil, grapeseed oil, and rice bran oil.
  • 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 – Coconut water, fresh fruit and vegetable juice, vegetable smoothies, and buttermilk.

It is equally important that you know which foods should be avoided to make the weight loss a rapid and natural process. Here is a list of foods that you should avoid in phase 3.

Foods To Avoid – Phase 3
  • Vegetables – Potato
  • Fruits – Ripe mango, jackfruit, and banana.
  • Fats & Oils – Vegetable oil, mayonnaise, butter, lard, soyabean oil, margarine, safflower oil, and canola oil.
  • Beverages – Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol.
  • Others – Tomato ketchup, ranch, tartar sauce, barbecue sauce, and sweet chili sauce.

By now you must be enjoying your daily workout routine. For phase 3 rigorous workouts are not recommended as you will be on a very low-calorie diet. Here is a workout routine for phase 3.

Exercises For Phase 3
  • Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Yoga asanas

Phase 3 Diet Recipe

Spinach, Tomato, And Feta Salad

Spinach,-Tomato,-And-Feta-Salad

Image: Shutterstock

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
  1. 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.
  2. Finely chop the red onion and parsley and throw them in a salad bowl.
  3. Cut the cherry tomatoes in half and add them to the salad bowl.
  4. Throw in the feta cheese into the bowl and add olive oil, apple cider vinegar, a pinch of salt, and pepper.
  5. Toss and mix well.
How Will You Feel At The End Of Phase 3

Firstly, after having successfully completed all the three phases, you will feel great about yourself. Secondly, you will love it when you see your body transform. You will look and feel younger.

The fast metabolism diet not only helps you lose weight but also benefits you in many other ways. Here is a list of benefits of the fast metabolism diet.

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 Benefits Of The Fast Metabolism Diet

In addition to helping you 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 to 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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So, if you love eating but need to lose weight, the Fast Metabolism Diet is definitely going to help you achieve your weight goals and maintain the weight loss. Try it and let us know your experience. If you have any questions, please leave a comment 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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Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.