Brenda Khan
The Fast Metabolism Diet (FMD) is a diet plan that claims to help people lose weight and repair their metabolism. It involves eating a variety of foods and exercising regularly. Phase 2 of the FMD, also known as The Protein Phase, lasts for two days and includes a restricted diet of lean proteins and specific vegetables, excluding fruits and grains. This phase is considered challenging due to limited food options and the exclusion of commonly consumed items like wheat, dairy, and sugar. Snacks during Phase 2 can include chicken, eggs, and smoked salmon. Additionally, Phase 2 recommends anaerobic exercises, such as weight training.
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What You'll Learn
Lean proteins and vegetables
Phase 2 of the Fast Metabolism Diet is all about lean proteins and vegetables. This phase is sometimes called the Protein Phase and only lasts for two days, Wednesday and Thursday. During these two days, you are not allowed to consume any fruit (except lemons and limes), grains, or added fats like olive oil, nuts, or avocados. Instead, you will focus on eating lots of lean proteins and alkalizing vegetables that will help build muscle and stimulate your liver.
For breakfast, you might have an egg white omelette with spinach, onions, cucumbers, and watercress. You could also scramble some eggs with spinach and mushrooms, or have some turkey bacon with your eggs. Throughout the day, you will continue to eat from a narrow pool of lean proteins and mostly white and green vegetables. Approved vegetables include asparagus, broccoli, cucumbers, green beans, kale, and cabbage. Snacks can be a challenge during Phase 2, but some options include half a chicken breast, hard-boiled eggs, or smoked salmon with cucumbers on the side. It is important to note that sugar is one of the main things to avoid on this diet, and it can be difficult to find smoked salmon without added sugar.
While Phase 2 is ongoing, your food may look like bland diet food, but it is important to stick to the plan. You can also get creative with your vegetables by making stir-fries or soups, and you can even have "pasta" by using Miracle Noodles or Haylie's Metabolism Noodles, which are made from konjac flour and water. In addition to your diet, Phase 2 of the Fast Metabolism Diet includes weight training or another form of anaerobic exercise to help accelerate your metabolism.
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No fruit, grains, or added fat
Phase 2 of the Fast Metabolism Diet, also called The Protein Phase, lasts only two days – Wednesday and Thursday. During these two days, you are not allowed to have any fruit, grains, or added fat. This means cutting out foods such as olive oil, nuts, avocados, wheat, corn, soy, dairy, refined sugar, alcohol, dried fruit, fruit juices, and caffeine. Instead, you are limited to a narrow pool of lean proteins and mostly white and green vegetables. These include asparagus, broccoli, cucumbers, and green beans.
The focus of Phase 2 is on building muscle and stimulating your liver with lean proteins and alkalizing vegetables. This means that you will be able to consume more food in the future as you build more muscle. For breakfast, you could have an egg white omelette with spinach, onions, cucumbers, and watercress. Snacks are an important part of the Fast Metabolism Diet, and during Phase 2, you could eat half a chicken breast or boiled egg whites with a dash of salt. It is recommended that you prepare your meals ahead of time in large batches, as the diet involves cooking most of your meals from scratch.
During Phase 2, it is important to also include some form of weight training as your physical activity for the week. This could be weight training with heavier weights. You can also eat "pasta" made from konjac or shirataki noodles, which are considered dietary foods due to their low-calorie content. These noodles are natural and mostly made of water and konjac flour, an Asian plant with a high amount of fiber.
While Phase 2 may be challenging due to the limited food options and the need for cooking, it is an important part of the Fast Metabolism Diet, which allows you to lose up to 20 pounds in 28 days and repair your metabolism.
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Anaerobic exercise
Phase 2 of the Fast Metabolism Diet, also called The Protein Phase, is the most challenging phase of the diet. It lasts only two days – Wednesday and Thursday – and during these two days, you are not allowed to have any fruit (except lemons and limes), grains, or added fats like olive oil, nuts, or avocados. You are limited to a narrow range of lean proteins and mostly white and green vegetables like asparagus, broccoli, cucumbers, and green beans. This is the phase when your food will resemble bland diet food, but it only lasts two days.
The key to Phase 2 is to focus on lean proteins and alkalizing vegetables that will help build muscle and stimulate your liver. The more muscle you build, the more food your body can consume. For breakfast, you can have an egg white omelette with spinach, onions, cucumbers, and watercress. Snacks are an important part of this phase, and you can eat half a chicken breast, boiled egg whites with a dash of salt, or smoked salmon with cucumbers on the side. However, be aware that store-bought smoked salmon often contains sugar, which is one of the main things to avoid on this diet.
For dinner, you can have beef, kale, and cabbage soup, or turkey bacon sautéed with shrimp and asparagus on the side. You can also have "pasta" by using Miracle Noodles (Shirataki noodles) in spicy Asian-inspired stir-fries or soups. These noodles are considered a dietary food because they have few calories and are made mainly of water and konjac flour.
In addition to the specific food and food plan for Phase 2, there is also a recommended type of exercise. Haylie Pomroy, the creator of the Fast Metabolism Diet, states that you should exercise at least three times a week, with one session per phase. For Phase 2, you should do at least one session of anaerobic exercise, such as weight training with heavier weights.
The benefits of including anaerobic exercise in Phase 2 of the Fast Metabolism Diet are twofold. First, anaerobic exercise stimulates muscle growth and strength gains. By challenging the muscles with heavy loads or resistance, the muscle fibres undergo microscopic tears, which then repair and rebuild, leading to increased muscle mass and strength. Second, anaerobic exercise boosts metabolic rate. The intense nature of anaerobic exercise increases the body's demand for energy, resulting in a higher metabolism not only during the exercise but also for a prolonged period afterward, known as excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories at an elevated rate even after your workout is finished.
When performing anaerobic exercise, it's important to allow for adequate recovery between sessions. This is because anaerobic exercise relies on the body's phosphagen and glycolytic energy systems, which can be quickly depleted during high-intensity activity. By allowing for sufficient recovery, you ensure that these energy systems are replenished and ready for the next training session. Additionally, proper recovery helps reduce the risk of overuse injuries and promotes optimal muscle growth and repair.
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Sugar-free
The Fast Metabolism Diet (FMD) is a diet plan that focuses on boosting metabolism to increase fat burning in the body. The diet is split into three phases, each with a specific food and exercise plan.
Phase 2 of the FMD is sugar-free. In this phase, you cut out all forms of sugar, including natural sugars from fruits. This means no sweets, fruit juices, or other foods that are high in sugar content. Instead, you focus on consuming lean proteins and alkalizing vegetables that will help build muscle and stimulate your liver.
A sample breakfast for Phase 2 could include a spinach and mushroom scramble with turkey bacon, which provides protein and vegetables without any added sugar. Throughout the day, you can snack on phase vegetables, which are unlimited, and low-GI fruits like berries, grapefruit, and apples.
For dinner, you might have shrimp with asparagus, or a salad with lettuce, onion, and tomato. It is important to note that during Phase 2, you should also incorporate some form of weight training or resistance training into your workout routine, as this is the most active phase of the diet and will help you burn more calories.
By the end of Phase 2, you will notice a change in your body, feeling lighter and more active, and ready to move on to Phase 3.
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No wheat, corn, soy, dairy, alcohol, or dried fruit
Phase 2 of the Fast Metabolism Diet involves cutting out carbohydrate-rich foods and fruits high in natural sugar, focusing instead on lean proteins and alkalizing vegetables that will build muscle and stimulate your liver. This means no wheat, corn, soy, dairy, alcohol, or dried fruit.
Wheat is a carbohydrate often found in bread, pasta, and baked goods. Corn is also a carbohydrate and is commonly eaten as a vegetable side dish or used as an ingredient in processed foods. Soy is a plant-based protein that contains all the essential amino acids, which help with muscle building and repair. It is also a good source of phytoestrogens, which have been linked to a reduced risk of heart disease. However, during Phase 2 of the Fast Metabolism Diet, these protein sources are restricted.
Dairy products are eliminated due to their lactose content, which some people struggle to digest, leading to bloating, gas, and stomach pain. Lactose intolerance is a common condition, and even those without it may benefit from reduced dairy intake, as it is linked to acne and increased insulin-like growth factor 1 (IGF-1) levels, which can contribute to skin issues.
Alcohol is a source of empty calories, providing very little nutritional benefit. It can also impair judgment, leading to poor food choices and a higher risk of weight gain.
Finally, dried fruit is a nutritious snack, rich in fiber, vitamins, and minerals, as well as antioxidants. However, it is also high in natural sugars and calories, making it easy to consume too much, which can lead to weight gain and blood sugar spikes.
By eliminating these food groups in Phase 2, the Fast Metabolism Diet aims to reduce calorie intake, improve digestion, and stimulate the liver, ultimately leading to increased metabolism and weight loss.
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Frequently asked questions
Phase 2, also called The Protein Phase, only lasts for two days – Wednesday and Thursday. During this phase, you cut out carbohydrates and fruits high in natural sugar and focus on lean proteins and alkalizing vegetables that will build muscle and stimulate your liver.
During Phase 2, you are not allowed to have any fruit, except lemons and limes, no grains of any kind, and no added fat (e.g. olive oil, nuts, avocados).
You are limited to a narrow pool of lean proteins and mostly white and green vegetables like asparagus, broccoli, cucumbers, and green beans.
For breakfast, you can have an egg white omelette with spinach, onions, cucumbers, and watercress. For dinner, you can have beef, kale, and cabbage soup. For snacks, you can eat half a chicken breast or boiled egg whites with a dash of salt.
Yes, Phase 2 includes some form of weight work or anaerobic exercise, such as weight training with heavier weights.
