Dante Carrillo
The Fast Metabolism Diet is a 28-day nutrition program that claims to help people lose weight by speeding up their metabolism through macronutrient cycling. The diet involves eating specific foods in a certain order and doing specific exercises. While the diet has gained popularity due to celebrity endorsements and testimonials, it has received mixed reviews, with some experts questioning its effectiveness and sustainability. This article will provide an overview of the Fast Metabolism Diet, including the foods to eat and avoid, the exercises recommended, and tips for following the diet on a budget.
| Characteristics | Values |
|---|---|
| Cost | Not mentioned |
| Time | 28-day program |
| Goal | Lose weight |
| Method | Eating specific foods in a certain order to boost metabolism |
| Effectiveness | Not backed by science |
| Food | Plenty of healthy fruits, vegetables, lean meats, and whole grains |
| Food | No wheat or dairy products |
| Food | No corn, soy, refined sugar, caffeine, alcohol, dried fruit, fruit juice, or nitrates |
| Food | High-glycemic fruits, beans, whole grains, and moderate protein |
| Food | Healthy fats, protein, carbs, and green vegetables |
| Food | Seaweed, coconut oil, shrimp, and lobster |
| Food | Organic, non-GMO tempeh, tofu, and edamame for vegetarians and vegans |
| Exercise | Cardio |
| Exercise | Weight-lifting |
| Exercise | Yoga, meditation, or massage |
| Exercise | High-intensity interval training |
| Supplements | Available for purchase |
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What You'll Learn
The diet's three phases and their goals
The Fast Metabolism Diet is a 28-day nutrition program that claims to help you lose weight by speeding up your metabolism through macronutrient cycling. It involves eating specific foods in a certain order and includes an exercise plan. The diet is split into three phases, each with a different goal and specific diet and exercise recommendations. Here is an overview of the three phases:
Phase 1 – Unwind Stress:
This phase focuses on consuming complex carbs (like beans and whole grains) and high-glycemic fruits (high-sugar fruits like bananas and pineapples). It also includes a moderate amount of protein and low fat. For exercise, cardio is recommended as your body is getting a lot of easily accessible energy from these high-glycemic carbs.
Phase 2 – Unlock Fat Stores:
In this phase, you cut carbs and add more protein and lots of green vegetables to your diet. You are also encouraged to do at least one weight-lifting session. This phase is designed to accelerate your metabolism and burn fat.
Phase 3 – Unleash The Burn:
The final phase involves eating high healthy fats, moderate carbohydrates, and protein, and low-glycemic fruit. For exercise, you are encouraged to do a stress-reducing activity like yoga or meditation, which is meant to lower stress hormone levels and increase the circulation of fat-burning compounds.
The three phases are repeated on a weekly basis for four weeks. It's important to note that while the diet may help with weight loss, it may not help you develop healthy eating habits that you can stick with in the long term.
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Recommended foods and their benefits
The Fast Metabolism Diet is a 28-day nutrition program that claims to help you lose weight by boosting your metabolism through specific foods and exercise. The diet is split into three phases, each with different recommended foods and physical activities.
Phase 1 – Unwind Stress
This phase involves eating complex carbs, high-glycemic fruits, and moderate protein, with no fats. Recommended foods include:
- Whole grains
- Beans
- High-sugar fruits like bananas and pineapples
Cardio exercises are recommended in this phase as your body gets a lot of easily accessible energy from these high-glycemic carbs.
Phase 2 – Unlock Fat Stores
This phase involves cutting carbs and adding more protein and green vegetables to your diet. Recommended foods include:
- Green vegetables
- Lean meats
- High-protein foods
Strength training or weight-lifting is recommended in this phase to help accelerate your metabolism and fat burning.
Phase 3 – Unleash The Burn
This phase involves eating healthy fats, moderate protein, and low-glycemic fruits, along with stress-reducing activities. Recommended foods include:
- Healthy fats like coconut oil
- Seaweed
- Shrimp and lobster
Stress-reducing activities such as yoga, meditation, or a massage are encouraged in this phase to lower stress hormone levels and increase the circulation of fat-burning compounds.
General Recommended Foods
In addition to the specific foods recommended for each phase, there are some general food groups that are allowed and encouraged on the Fast Metabolism Diet. These include:
- Healthy fruits and vegetables
- Whole grains
- Lean meats
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Foods to avoid
The Fast Metabolism Diet is a 28-day program that claims to boost your metabolism and help you lose weight. It involves eating specific foods in a certain order and eliminating entire categories of common foods.
The diet restricts corn, dairy, soy, refined sugar, caffeine, alcohol, dried fruit, fruit juice, wheat (except sprouted or natural yeast wheat), and nitrates (found in processed meats) for all 28 days.
On high-carb days, you should avoid foods like rice, bread, pasta, potatoes, celery, beans, chickpeas, and soybeans. These foods are typically eaten during the last phase of the diet, which is done on Friday, Saturday, and Sunday.
The diet also recommends limiting or avoiding fats, depending on the phase. For example, during the second phase, you cut carbs and add more protein and green vegetables to your diet.
Overall, the Fast Metabolism Diet is quite restrictive and may be challenging to follow due to the elimination of several common food groups. It may not be suitable for those looking for a long-term, sustainable diet plan.
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Supplements and their costs
While supplements are available for purchase for "maximum metabolism impact", which can be taken during the 28 days of the Fast Metabolism Diet and after, it is important to note that they are not necessary and may not be suitable for everyone. According to Langer, a healthcare professional, "most of us don't need supplements at all". She adds that "some vitamins, such as B vitamins, are used in energy metabolism, but we get those in so many different foods, deficiencies are rare if not non-existent in healthy people".
If you are considering taking supplements, it is important to speak to a doctor or healthcare provider first, especially if you are pregnant or breastfeeding, have an upcoming surgery, or are taking any medications. Some supplements may cause adverse effects in high doses, make health conditions worse, or interact with medications.
Some supplements that may support metabolism include green tea extract, B vitamins, iron, 5-HTP, and caffeine. However, these supplements are not meant to replace a healthy lifestyle and should be combined with a well-balanced diet and active lifestyle.
Supplements for the Fast Metabolism Diet can be purchased online or from specialty stores. Prices can vary depending on the brand, quality, and quantity. For example, a pack of 100 capsules of bromelain nutritional supplements costs $25.97 on Amazon, with a discounted price of $23.37 with a subscription.
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$12.99 $24.99
Exercise routines
Exercise is an important part of the Fast Metabolism Diet, which claims to increase your metabolism so that you can eat plenty of food and still lose weight. The diet's inventor, Haylie Pomroy, suggests that you can eat three full meals a day plus two snacks and lose up to 20 pounds in 28 days.
Phase 1 of the Fast Metabolism Diet includes breakfast, lunch, and dinner, plus 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. Pomroy recommends running, working out on an elliptical trainer, or taking an upbeat aerobics class.
Phase 2 is the high-protein, high-vegetable, low-carbohydrate, and low-fat phase of the Fast Metabolism Diet. It features high-nutrient cruciferous vegetables and lots of lean protein.
To boost your metabolism, focus on high-intensity interval training (HIIT). HIIT involves short bursts of intense activity followed by periods of rest or lower-intensity exercise. This type of workout burns a lot of calories in a short time and keeps your metabolism elevated even after you’ve finished exercising. HIIT can include activities like sprinting, cycling, or body-weight exercises.
In addition to HIIT, strength training is an effective way to boost your metabolism. This can include lifting weights, using resistance bands, or doing body-weight exercises. Building muscle helps increase your metabolism, so you burn more calories each day, even at rest.
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Frequently asked questions
The Fast Metabolism Diet is a 28-day nutrition program that cycles through three multi-day phases each week. It claims to help speed up your metabolism through macronutrient cycling—rotating periods of high-protein, high-carb, and high-fat eating within each week.
Phase 1 – Unwind Stress: High-glycemic fruit + moderate protein + low-fat + vigorous cardio.
Phase 2 – Unlock Fat Stores: Very high-protein + high-vegetable + low-carbohydrate + low-fat + strength training.
Phase 3 – Unleash The Burn: High healthy-fat + moderate carbohydrate + moderate protein + low-glycemic fruit + stress-reducing activity.
The diet includes plenty of healthy fruits, vegetables, lean meats, and whole grains. Foods like seaweed, coconut oil, shrimp, and lobster are also allowed since they are said to boost metabolism by stimulating the thyroid gland.
The diet restricts corn, dairy, soy, refined sugar, caffeine, alcohol, dried fruit, fruit juice, wheat (except sprouted or natural yeast wheat), and nitrates (found in processed meats).
The Fast Metabolism Diet can be expensive due to the cost of certain foods and supplements. To do the diet on a budget, look for cheaper alternatives to the recommended foods, such as organic and gluten-free options. You can also try to find deals on supplements or choose similar options that are more affordable. Additionally, cooking at home instead of eating out can help save money.
