Leena Watts
The Fast Metabolism Diet is a diet plan created by American nutritionist Haylie Pomroy. It is split into three phases, each lasting for a week and repeated on a weekly basis for four weeks. The diet focuses on tricking your metabolism into speeding up by eating certain foods at certain times. Each phase has a different goal and focuses on different types of foods and exercises. Phase 1 is about unwinding stress and calming the adrenals, Phase 2 is about unlocking stored fat and building muscle, and Phase 3 is about cranking up your metabolism and burning it all off. The diet is meant to be followed for at least 28 days and can be repeated until the desired weight loss goal is achieved.
| Characteristics | Values |
|---|---|
| Duration of each phase | 1 week |
| Total duration of the diet | 4 weeks |
| Total number of phases | 3 |
| Number of repetitions of the diet | Repeat until the weight loss goal is achieved |
| Number of repetitions recommended every six months | 1 |
| Number of food options | Over 25 fruits in Phase 1 |
| Recommended water intake | Half of your body weight in ounces |
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What You'll Learn
Phase 1: High-glycemic, moderate protein, low-fat foods
The Fast Metabolism Diet, created by American nutritionist Haylie Pomroy, is a 28-day eating plan that should be followed for four weeks and repeated on a weekly basis. The diet is split into three phases, with each phase focusing on different types of foods and exercises. The diet recommends rotating between different forms of exercise: aerobic, strength training, and yoga.
Phase 1 of the Fast Metabolism Diet is the high-glycemic, moderate protein, and low-fat phase. This phase includes breakfast, lunch, and dinner, plus snacks. It is designed to teach your body to use food as energy instead of storing it as fat. Exercise in this phase should include at least one day of vigorous cardio, such as running, working out on an elliptical trainer, or an upbeat aerobics class.
During Phase 1, it is important to avoid fats and focus on high-glycemic, high-carb foods. This includes fruits like pears, pineapples, cantaloupes, oranges, and kiwi, and vegetables such as broccoli, tomatoes, carrots, cucumbers, and onions. Whole grains and high-carb foods are also recommended, including brown rice, quinoa, and oatmeal.
In terms of protein sources, Phase 1 suggests moderate amounts of lean protein, such as turkey, beef, and chicken. Eggs are also allowed, as long as they are organic and non-GMO. Tofu, tempeh, and edamame are acceptable protein sources for vegetarians following the diet.
Phase 1 of the Fast Metabolism Diet is about telling your body that it no longer needs to store fat. By focusing on high-glycemic and moderate protein foods, this phase aims to reduce stress and anxiety, preparing your body for weight loss and encouraging the production of lower amounts of the stress hormone cortisol.
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Phase 2: High-protein, low-carb, low-fat foods
The Fast Metabolism Diet, created by American nutritionist Haylie Pomroy, is an eating plan that should be followed for 28 days, or four weeks. The diet is split into three phases that recur on a weekly basis. Each phase focuses on different types of foods and exercises, and your calorie intake depends on the number of pounds you want to lose.
Phase 2 of the Fast Metabolism Diet is the high-protein, low-carbohydrate, and low-fat phase. It features high-nutrient cruciferous vegetables and lots of lean protein. This phase should be conducted on Wednesday and Thursday. The goal is to increase fat burning and promote muscle gains. The diet during this phase should be rich in proteins and non-starchy vegetables, and low in fat.
Foods consumed during this phase include lean protein (e.g. turkey, fish, chicken, eggs, and lean cuts of beef) and vegetables (like kale, broccoli, cabbage, spinach and cucumber). During phase 2, you are advised to increase your intake of protein and non-starchy vegetables, and to reduce your intake of carbohydrates and fat.
Breakfast: Omelet with 2 egg whites, spinach and tomato, seasoned with salt, oregano and parsley.
Morning snack: 2 slices of turkey breast with slices of cucumber or 2 tablespoons of light tuna + half a diced tomato.
Lunch: Salad with arugula, lettuce and onion seasoned with lemon juice and salt + 1 pepper or eggplant stuffed with ground meat, or 100 g of grilled tuna filet with lettuce, cucumber and chicory.
It is important to note that the Fast Metabolism Diet promotes healthy eating, but there are no studies proving its efficacy. Weight loss is generally considered healthy and safe when losses are measured at about 1 to 2 pounds per week. Consulting a registered dietitian to evaluate your nutritional needs and develop a personalized meal plan is always recommended.
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Phase 3: Reintroduce fats, moderate proteins and carbs
The Fast Metabolism Diet, created by American nutritionist Haylie Pomroy, is an eating plan that should be followed for 28 days, or four weeks. The diet is split into three phases that should be repeated on a weekly basis. Each phase lasts for seven days, with the third phase taking place on Friday, Saturday, and Sunday.
Phase 3 is about cranking up your metabolism and increasing fat burning. During this phase, you should increase your intake of healthy fats, such as olive oil, coconut oil, grapeseed oil, nuts, avocado, and olives. You should also consume carbohydrates and protein in moderation.
- Vegetables: eggplant, garlic, peppers, okra, tomatoes, cabbage, mushrooms, olives, cucumbers, artichokes, brussel sprouts, green beans, beets, butternut squash, cauliflower, kale, radish, leek, zucchini, celery, asparagus, spinach, sweet potatoes, onions, lettuce (except iceberg), and collard greens.
- Fruits: lemon, grapefruit, cranberries, coconut, peaches, cherries, limes, blueberries, blackberries, and raspberries.
- Proteins: beef tenderloin, lean ground beef, roast beef, deli meat, turkey bacon, sausages, chicken breast, turkey, lamb chops, sirloin steak, shrimp, salmon, crab, lobster, oysters, tuna, eggs, nuts, legumes, beans, and chickpeas.
During this phase, it is important to maintain a balance of healthy fats, proteins, and carbohydrates. This will help boost your metabolism and promote fat burning. It is also recommended to engage in light-intensity exercise, such as yoga, stretching, or meditation, during this phase.
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Each phase lasts one week
The Fast Metabolism Diet, created by American nutritionist Haylie Pomroy, is an eating plan that should be followed for 28 days. It is divided into three distinct phases, each lasting one week, that should be repeated on a weekly basis. Each phase has a different goal and focuses on different types of foods and exercise. The diet emphasizes healthy fruits, vegetables, lean meats, and whole grains, but also limits the consumption of certain food groups depending on the phase.
Phase 1, which occurs on days one and two, aims to "unwind stress and calm the adrenals." During this phase, you should eat a high-glycemic, carb-rich diet with moderate amounts of protein and low fat. This includes foods such as high-glycemic fruits (e.g. pears, pineapples), high-carb whole grains (e.g. oatmeal, brown rice), and low-fat, moderate-protein foods. Exercise in Phase 1 should include at least one day of vigorous cardio.
Phase 2, on days three and four, is designed to "unlock stored fat and build muscle." During this phase, you should increase your intake of protein and non-starchy vegetables while reducing your consumption of carbohydrates and fat. Foods consumed in this phase include lean protein (e.g. turkey, fish, chicken, eggs) and vegetables (e.g. kale, broccoli, cabbage).
Phase 3, which spans days five, six, and seven, is all about "unleashing the burn" and focuses on your hormones, heart, and "heat." In this phase, you reintroduce healthy fats into your diet while maintaining moderate levels of proteins and carbohydrates. Vegetables like eggplant, peppers, tomatoes, and cucumbers are included, as are fruits like lemons, blueberries, and peaches.
It is important to note that the Fast Metabolism Diet is considered a fad diet and may not be suitable for everyone. It is highly restrictive and may not be sustainable over the long term. Additionally, there is little evidence linking the consumption of specific foods to boosting metabolism. It is always recommended to consult a doctor or registered dietitian before starting any new diet plan.
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Repeat the cycle for 28 days
The Fast Metabolism Diet is a 28-day programme, consisting of three distinct phases which are repeated weekly. Each phase has its own specific diet and exercise recommendations, and the aim is to boost metabolism and increase fat burning.
Phase 1, which takes place on days one and two, is designed to "unwind stress and calm the adrenals". During this phase, you should eat a high-glycemic, carb-rich diet with moderate amounts of protein, and avoid fats. This phase includes three meals and two snacks. Breakfast consists of grains and fruit, lunch includes a grain, a protein, a vegetable, and a fruit, and dinner features a grain, a vegetable, and a protein. Exercise in Phase 1 should include at least one day of vigorous cardio.
Phase 2, which takes place on days three and four, is designed to "unlock stored fat and build muscle". During this phase, you should increase your intake of protein and non-starchy vegetables, and reduce your intake of carbohydrates and fat.
Phase 3, which takes place on days five, six, and seven, is designed to "unleash the burn", focusing on your hormones, heart, and "heat". During this phase, you should reintroduce fats into your diet and maintain moderate levels of proteins and carbs.
After completing the first 28-day cycle, you can keep repeating the cycle until you reach your ideal weight. It is recommended to repeat the cycle for a full 28 days every six months or for one week every month.
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Frequently asked questions
The Fast Metabolism Diet is split into three phases, each lasting for a week, that are repeated on a weekly basis for four weeks in total.
The Fast Metabolism Diet should be followed for at least four weeks, and can be repeated for as long as you want until you reach your ideal weight.
It is recommended that you repeat the fast metabolism plan for a full 28 days every six months, or for one week every month.
It is recommended that you engage in exercise 2-3 times per day during the diet.
