The majority of people for sure want to boost and improve their metabolism since this is the ultimate key to maintaining their body shape and weight. There may be a lot of challenges and hard ways to achieve such, but this was made realistic and achievable by the Fast Metabolism Diet. The Fast Metabolism Diet focuses on eating certain foods in a particular order to boost metabolism.
This belief and its effectiveness are not supported by science. However, the emphasis on healthy foods and exercise may help in optimizing weight loss results as soon as possible. This technique also ensures that certain foods can be consumed and eaten at the right times can speed up your metabolism, allowing you to eat a lot and still lose weight.
What is the Fast Metabolism Diet?
Fast Metabolism Diet is a 28-day plan (28 days = 1 cycle) which aims to improve your metabolism. It substantially allows you to eat a wide range of food as much as you want, giving your body the nutrients it ideally needs. Having a slow metabolism is one of the main reasons that make losing weight so hard and why you are stuck with that bloated tummy, and even if there may be an inherited trait that can affect it, there are still some ways where we could improve it.
The Fast Metabolism Diet is a nutrition program that ensures to cut off approximately 20 pounds (9 kg) in your weight in just a span of 28 days. It was the idea of Haylie Pomroy which is also known as a celebrity nutritionist and wellness consultant with an academic background in animal science. According to his nutrition program, eating particular foods at certain times transforms your metabolism into speeding up, making your body lose weight easier.
Aside from the eating pattern, you will have a complete list of foods to avoid in addition to a weekly food plan. For the process to be much easier, and exercise at least 2 to 3 times a week is also highly recommended. If you do this and you have already reached your ideal weight, you can maintain and keep that achievement by repeating one week of the cycle every month or the full four-week cycle once every six months.
How Does Fast Metabolism Diet Program Works?
The Fast Metabolism Diet program is split into three parts which are repeated per week. 1 cycle includes 28 days which means that these 3 parts will be repeated 4 times in a cycle. Each part introduces different foods and recommendations for various physical activities. Below are the main guidelines which were already split by phase or part.
In preparing for your food for this diet program, there is no specified food portion that you need to follow but keep in mind that the amount of your food intake will affect the weight that you want to lose. If you wish to eat in each meal with small food portions, there is a greater chance that you’ll lose more weight faster.
Phase 1 (Monday–Tuesday)
The nutrition program claims that the first phase is for releasing stress and convincing your body that it is no longer trying to hold on excessive body fats. To ensure that you are going through this phase correctly, make sure that you are also mentally prepared to do it so it will be easier to shy away from stress and anxiety.
Your goal is to avoid stress and anxiety so your body will be prevented from releasing cortisol. Phase 1 is also known as the unwind stress and calm adrenals because this is the phase where you are gearing up your body for a more intense food diet.
This phase promotes foods rich in vitamins B and C. These nutrients can help in stimulating your thyroid to burn fats, protein, and carbs more efficiently and convert sugar into energy instead of storing it as fat. During this phase, you are also encouraged to include at least one aerobic workout. Pomroy recommends running, working out on an elliptical trainer, or an upbeat aerobics class.
Recommended Foods to Eat
The recommended foods to eat during this phase include high-glycemic fruits, carbohydrate-rich, and moderate-protein foods. Fruits that are high in natural sugars, and low-fat is also recommended.
- Brown rice
- Oatmeal
- Pasta
- Quinoa
- Lean beef
- Turkey
- Mangoes
- Figs
- Oranges
- Apples
- Lentils
- Pears
- Pineapple
- Cantaloupe
What Not to Eat
- Processed Foods
- Foods with refined sugar
- Wheat
- Corn
- Juice and other flavored drinks
- Dried, processed fruit
- High-fat meats
- Milk-based products, including cheese
Phase 2 (Tuesday-Wednesday)
- Phase 2 is described as unlocking stored fat and building muscle. During this phase, your diet should be rich in protein and non-starchy, alkalizing vegetables. The diet plan claims that these vegetables can help in lowering the acidity of your blood, stimulating your liver to release fat cells.They can also provide you the enzymes and phytonutrients that are commonly needed to break down high-protein foods. During the second phase, you are also encouraged to do at least one weight-lifting session. You could try push-ups, crunches, squats, planks, etc. preferably adding weights.In this phase, you are required to complete three meals: breakfast, lunch, and dinner. If you would compare the food choices for the first and second phases, you’ll notice that the second phase is focused more on vegetables and high protein foods and not on foods that contain sugar like fruits.
Recommended Foods to Eat
- Kale
- Collard
- Mustard greens
- Broccoli
- Cabbage
- Onions
- Asparagus
- Buffalo/bison
- Low-fat fish
- Lean beef
- Egg whites
What Not to Eat
- Fruits and different kinds of fruit juices
- Grains (corn and wheat)
- Refined sugar
- High-fat meat
- Milk-based products, including cheese
Phase 3 (Friday–Sunday)
This phase aims to speed up your metabolism even more. During these three days, you may add healthy fats to your meals and snacks while making sure to consume moderate amounts of protein and carbohydrates. It is described as a phase to unleash the burn and focus more on how the hormones function in burning the excess fats faster.Phase 3 encourages you to have activities that allow you to unwind and de-stress. The activities that you can do are yoga, meditation, or even a massage. Doing less strenuous activities during this phase aims to lower stress hormone levels and to increase the circulation of fat-burning compounds so the heating and burning of fats will be easier and faster.
Recommended Foods to Eat
- Seeds, nuts
- Olives
- Seaweed
- Beef
- Chicken liver
- Salmon
- Avocados
- Coconuts
- Cauliflower
- Quinoa
- Shrimp
- Lobster
What Not to Eat
- Fruits with natural sugar
- Poultry
- Corn and wheat
- Refined sugar
- Milk-based products, including cheese
Tips in Doing Fast Metabolism Diet
1. Follow the plan for at least four weeks
Your body needs at least 28 days to repair metabolism without, of course, stopping halfway. Once you finish the first cycle, you can keep doing the plan for as long as you want until you reach your ideal weight.
2. Follow the food in each phase
Different phases have their own unique types of food. You should not mix them for better results. The food choices that you will eat in each phase plays an important role in improving your metabolism. If you eat what you shouldn’t eat in a particular phase, then you will just disrupt the whole process.
3. Follow the order of the phases accordingly
The order of the phases was made for a certain reason so you should not interchange them, and it should always be two days for the first phase, two days for second and three days for a third. If you will not follow the order of the phases then you are defeating its purpose.
4. Exercise according to the phase
Aside from the eating pattern, exercising is an essential factor for metabolism. Each phase demands different routines. Exercising at least three times a week (one per phase) and following the instructions for each phase is important. Burning of necessary fats is more efficient if you will partner it up with the right kind of routine exercise.
5. Drink plenty of water
When doing the fast metabolism diet, it is important to drink lots of water because it is essential for cleansing. It is said that the ounces of water that you need to drink in a day are about 1⁄2 of your weight. You’ll just need to divide your total weight into two. So if your weight is about 180 pounds, your required daily water intake should be 90 oz. If you plan on drinking other liquids such as tea, that will not be counted into your water intake.
6. Don’t skip meals
It is recommended to eat three main meals with 1 or 2 snack time. Breakfast is the most important meal of the day to activate your metabolism all throughout the day. When you are doing the fast metabolism diet, make sure that your breakfast is taken up during the first hour after you wake up. So if you woke up at 6:30, you should eat your breakfast at around 7:30.
7. Avoid caffeine products
Coffee, tea, coke, energy drinks, and other food products that have caffeine is not allowed. Caffeine has the ability to cause stress and anxiety that affects the functioning of the adrenal glands. One of
the goals of the Fast Metabolism Diet is to lower down the cortisol level because the cortisol is responsible for the fat distribution. If the cortisol senses that you are stressed, it may store up the fat leading to the accumulation of excessive fats on the body.
What to Avoid During the Whole Process
The Fast Metabolism Diet is strict when it comes to food intake. The whole process is merely focused on the food choices that you will be incorporating in each phase. Even you just made a mistake on one particular meal, it might ruin the metabolism process. Before trying this diet plan, it is important to make a research about what to eat and what not to make the burning of fat effective.
- Wheat. It is genetically modified to be more resistant which makes it more difficult to digest.
- Corn. Corn is a concentrate of sugars that automatically become reserves of fat in yourbody.
- Soy. Most of the soy you can find in stores iamd groceries is genetically modified. The onlyexceptions are tofu, tempeh, and edamame, which can be consumed only in Phase 2.
- Refined sugars. The amount of sugar that you do not use goes directly to our fat reserves. Even certain natural sugars that are much healthier than white sugar, such as honey orcoconut sugar, raise our blood glucose too much and therefore are not allowed.
- Caffeine. Caffeine stresses our adrenal glands, which are responsible for keeping your blood glucose under control, regulating adrenaline, controlling the accumulation of sugar, developing muscle mass, and many other things. Even though coffee can help you to be lesshungry, it puts your organism through too much stress.
- Alcohol. Alcoholic beverages will increase our blood glucose quickly because they are full ofsugar. Drinking alcohol is also an extra effort for our liver and is not advisable.
- Artificial sweeteners. Pure natural foods are consumed in the Fast Metabolism Diet, so all artificial sweeteners are prohibited. If you wish to sweeten something, it is better to usenatural sweeteners.
Final Thoughts
Doing the Fast Metabolism Diet is effective in weight loss if you would do it correctly. It may be strict when it comes to food choices but compared to other diet plan, it is much simpler. Metabolism plays an important role in burning fats because it determines how fast your food intake is suggested. There are a lot of diet plans out there that you can follow to healthily lose weight effectively but always remember to check its suitability with your health. Each diet plan is effective depending on how you would execute it and your body’s capability to adjust with the immediate changes that could happen mentally and physically.