Leena Watts
The Fast Metabolism Diet, created by American nutritionist Haylie Pomroy, is a 28-day diet plan that claims to help people lose weight and repair their metabolism. It involves nutrient cycling, which is the strategic rotation of macronutrients to keep the body guessing and prevent plateaus. The diet is divided into three phases, each with specific food and exercise requirements. Phase 2, also known as the Protein Phase, is the most challenging and restrictive phase, with dieters having to avoid fruits, grains, and added fats. This phase typically lasts for two days and is when the metabolism is accelerated, setting the body up to burn fat.
Phase 2 of the Fast Metabolism Diet
| Characteristics | Values |
|---|---|
| Duration | 2 days (Wednesday and Thursday) |
| Goal | Reduce cortisol hormones, boost metabolism, burn calories and lose weight |
| Diet | High-protein, high-vegetable, low-carb, low-fat |
| Food | Citrus fruits, lean proteins, white and green vegetables |
| Exercise | Anaerobic exercise, weight training, resistance training |
| Meals | Breakfast: egg white omelette with spinach, onions, cucumbers, and watercress. Lunch: tuna salad with homemade cucumber dressing. Dinner: beef, kale, and cabbage soup. |
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What You'll Learn
What to eat during Phase 2
Phase 2 of the Fast Metabolism Diet is also known as the Protein Phase and only lasts for two days—Wednesday and Thursday. During this phase, you will be on a high-protein, high-vegetable, low-carb, and low-fat diet.
In this phase, you are not allowed to have any fruit, except lemons and limes, no grains, and no added fats. This means no olive oil, nuts, avocados, etc. You are limited to a narrow pool of lean proteins and mostly white and green vegetables. Some examples of foods you can eat during this phase include:
- Asparagus
- Broccoli
- Cucumbers
- Green beans
- Spinach
- Onions
- Watercress
- Eggs
- Beef
- Kale
- Cabbage
- Tuna
It is important to note that Phase 2 is the most active phase of the diet, and your metabolism will be accelerated. This is a good time to incorporate weight training and resistance training into your workout routine.
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What to avoid during Phase 2
Phase 2 of the Fast Metabolism Diet is all about conditioning your body to accelerate its metabolic rate and burn fat. During this phase, it is important to avoid certain foods and substances to optimize your results.
Firstly, it is crucial to avoid all types of fats during this phase. This includes both visible fats, such as olive oil, nuts, and avocados, as well as hidden fats found in processed foods and meats. While healthy fats are an essential part of a balanced diet, during Phase 2, your body needs to be signaled that it no longer needs to store fat.
In addition to fat, there are several other food groups that should be avoided or minimized. These include:
- Grains: During Phase 2, you are not allowed to consume any grains, including wheat, corn, and gluten-containing products.
- Fruit: With the exception of lemons and limes, which are allowed, you should avoid all other fruits due to their natural sugars.
- Dairy: All dairy products, including milk, cheese, and yogurt, should be eliminated from your diet during this phase.
- Refined Sugar and Artificial Sweeteners: These substances can hinder your progress, so it is best to avoid them entirely.
- Caffeine and Alcohol: Both caffeine and alcohol can negatively impact your metabolism and weight loss goals, so it is recommended to refrain from consuming them during Phase 2.
It is important to note that Phase 2 of the Fast Metabolism Diet is quite restrictive. It is always a good idea to consult with a healthcare professional or registered dietitian before starting any new diet, especially one that involves significant changes to your eating habits.
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How to exercise during Phase 2
Phase 2 of the Fast Metabolism Diet is also called The Protein Phase and only lasts for two days—Wednesday and Thursday. During this phase, you can only consume lean proteins and mostly white and green vegetables. Some examples are asparagus, broccoli, cucumbers, and green beans. You are not allowed to have any fruit except lemons and limes, no grains of any kind, and no added fat. This means no olive oil, nuts, avocados, etc.
Since this is the most active phase of the diet, your exercise routine should match this. It is recommended that you do at least one session of anaerobic exercise, such as weight training with heavier weights. This is a good time to incorporate resistance training into your workout routine. You can also try light-intensity exercises like yoga, stretching, or meditation.
Exercising is essential to losing weight as it helps accelerate your metabolism. It is recommended that you exercise at least 2-3 days a week, with one session per phase. However, you can exercise more than this if you wish.
Remember to always consult a registered dietitian or healthcare professional before starting any new diet or exercise routine to ensure it is safe and suitable for you.
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How to prepare meals during Phase 2
Phase 2 of the Fast Metabolism Diet, also called The Protein Phase, is when your body will accelerate its metabolic rate and start burning a lot of calories effectively. During this phase, you will eat a lot of healthy fats and oils, moderate amounts of carbs, proteins, and fruits, and only certain vegetables. It is recommended to start your day with an effective detoxifier like green tea and lemon, and to incorporate an avocado smoothie into your diet to help you consume a lot of healthy fats.
- Plan and cook meals ahead of time: Due to the specific food restrictions in Phase 2, it is important to plan your meals in advance. Haylie Pomroy, the creator of the Fast Metabolism Diet, suggests cooking meals ahead in large batches to make it easier to stick to the diet.
- Focus on lean proteins: During Phase 2, you will be limited to a narrow pool of lean proteins, such as fish and seafood in general, and certain types of meat. A sample meal could be an Italian tuna salad, using olive oil instead of mayonnaise, served with celery.
- Choose allowed vegetables: Only very specific vegetables are allowed in Phase 2, mainly white and green vegetables like asparagus, broccoli, cucumbers, and green beans. You can serve these allowed vegetables with any of the approved meals, such as an egg white omelette with spinach, onions, cucumbers, and watercress.
- Cook with water or broth: In Phase 2, you are not allowed to use oil, so cook your meals with water or broth instead. This can also help keep your egg whites fluffy.
- Incorporate weight training: In addition to the specific meals, Phase 2 is a good time to incorporate weight training or resistance training into your workout routine.
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What to expect during Phase 2
During Phase 2 of the Fast Metabolism Diet, you will be eating a lot of healthy fats and oils, and a moderate amount of carbs, proteins, and fruits. This is also the time to incorporate resistance training into your workout routine, as your metabolism is on fire and you will be burning a lot of calories effectively.
Phase 2, also called The Protein Phase, lasts only two days – Wednesday and Thursday. During these two days, you are not allowed to have any fruit, except lemons and limes, no grains, and no added fats like olive oil, nuts, or avocados. You are limited to a narrow pool of lean proteins and mostly white and green vegetables like asparagus, broccoli, cucumbers, and green beans.
It is recommended to start your day with an effective detoxifier like green tea and lemon. Breakfast is the most important meal, and incorporating an avocado smoothie into your diet will help you consume a lot of healthy fats before your day begins.
You will need to cook everything with water or broth instead of oil. You can serve eggs with any allowed vegetables, such as cucumbers and a handful of watercress. Lunch can be tuna salad with homemade cucumber dressing. For dinner, you can have beef, kale, and cabbage soup.
By the end of Phase 2, you will notice a change in your body. You will feel light and active, and excited to move on to Phase 3.
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Frequently asked questions
The Fast Metabolism Diet is an eating plan that should be followed for 4 weeks, divided into 3 phases that should be repeated on a weekly basis. The objective is to control stress hormones and blood pressure, boost immunity, and burn fat.
During Phase 2, you are not allowed to have any fruit, except lemons and limes, no grains, and no added fat. You are limited to lean proteins and mostly white and green vegetables like asparagus, broccoli, cucumbers, and green beans.
In addition to the restricted foods on the Fast Metabolism Diet, which include wheat, corn, soy, and dairy, you should also avoid refined sugar, alcohol, dried fruit, fruit juices, and caffeine during Phase 2.
During Phase 2, you should focus on anaerobic exercises such as weight training with heavier weights. This will help you build muscle and burn more calories.
Some recipe ideas for Phase 2 include an egg white omelette with spinach, onions, cucumbers, and watercress for breakfast, tuna salad with homemade cucumber dressing for lunch, and beef, kale, and cabbage soup for dinner.
