The Fast Metabolism Diet by Haylie Pomroy (2013): What to eat and foods to avoid

by Penny Hammond on June 13, 2013 · 649 comments

in Diets

The Fast Metabolism Diet - book by Haylie PomroyThe Fast Metabolism Diet Cookbook by Haylie PomroyThe Fast Metabolism Diet (FMD) (2013) is a weight loss and healthy eating book

  • No wheat, corn, dairy, soy, sugar, caffeine, alcohol, dried fruit or fruit juices, artificial sweeteners, fat-free “diet” foods.
  • Diet confusion, cycling diet with a change in strategy every few days.
  • Phase 1 – high-glycemic, moderate-protein, low-fat – days 1 and 2.
  • Phase 2 – high-protein, high-vegetable, low-carbohydrate, low-fat – days 3 and 4.
  • Phase 3 – high healthy-fat, moderate-carbohydrate, moderate-protein, low-glycemic fruit – days 5, 6, and 7.
  • The more weight you aim to lose, the bigger the portion sizes.

Below is a description of the food recommendations in the diet. There’s a lot more in the book. Use this page as a cheat sheet alongside the book. Send this page to friends, family, and anyone else you’re eating with so they can understand what you’re eating.

Get a copy of The Fast Metabolism Diet for reasons why low-calorie diets don’t help you lose weight, the science behind the diet, tests your doctor should prescribe, exercise guidelines, and recipes for each phase.

Also, get a copy of The Fast Metabolism Diet Cookbook for many more recipes.

The reasoning behind The Fast Metabolism Diet

Many people follow low-calorie diets, which make your body move to starvation mode and stubbornly hold on to weight. This diet claims to kick you out of that habit. In all the phases, you’re avoiding foods that cause irritation or inflammation in the GI tract and can slow your bowels and create insulin resistance. Phase 1, Unwind, gently persuades your metabolism that it is no longer in an emergency situation – it’s okay to actually digest the food you are eating rather than storing it. Fat and protein are harder to digest than carbohydrates like grains and fruit, so by keeping these low, the body is soothed and encouraged. Phase 2, Unlock, allows for the mobilization of stored energy in the form of fat, so that you can burn it as fuel. Phase 3, Unleash, is when you start burning the fat you unlocked in Phase 2, as well as the fat you’re eating

The Fast Metabolism Diet diet plan – food list

The initial diet takes 28 days / 4 weeks. Every week, you follow 3 phases, and there are general guidelines on portion sizes and foods to avoid in all phases, as well as phase-specific guidelines

There are guidelines for vegetarian, vegan, and gluten-free diets, and for a lifetime maintenance diet.

Fast Metabolism Diet all phases – general rules

The author recommends starting on a Monday so you are in phase 3 for the weekend, when the food choices are a little more liberal. Other start days may work better for you depending on your schedule. The foods listed here as foods to eat on each phase are taken from the diet book and the iPhone app.

Portion size – overall guidelines

  • If you have a lot of weight to lose, it’s going to take more food (not less) to keep your metabolism roaring
  • First determine your goal weight
  • In the original printings of the book, the portion guideline was “For every additional 20 pounds you want to lose, add half a portion” (p.104). That meant that if you wanted to lose 41-60 pounds you should double the portions, and if you wanted to lose 61-80 pounds you should have 2½ x the portions – if you had a lot of weight that would mean that you would have to eat an incredible amount of food. In the latest printings, that advice changed, so if you have higher amounts of weight to lose you don’t have to eat so much. Note that the edition of the book didn’t change – it’s still first edition, but now has different advice.

How to adjust portion sizes for different levels of weight loss:

  • Up to 20 pounds to lose – basic portion size x 1 (see below for portion sizes for each phase)
  • 21-40 pounds to lose – basic portion x 1½
  • 41 or more pounds to lose – basic portion x 1½, veggies portion x2 (note that salad greens and veggies are unlimited; at a minimum double the suggested portion)

As you lose weight, lower the portion sizes to match the current amount of weight you still want to lose. E.g. if you’ve got 45 pounds to lose, use the basic portion x 1½ and the veggies portion x2 until you get to 40 pounds over your target weight, then drop to the basic portion x 1½ until you’re 20 pounds over your target weight, at which point you drop to the basic portion size. See each phase (below) for phase-specific portion sizes. For example – in phase 1 the basic portion size for grains is 1 cup. That’s for if you’ve got 20 pounds or less to lose. If you’ve got more than 20 pounds to lose, have 1½ cups.

Fast Metabolism Diet foods to avoid for all phases

  • Wheat
    • Avoid wheat and foods containing it – e.g. bread, crackers, rolls, cereals, cakes, cookies, etc.
    • Wheat in a sprouted form is the exception
  • Corn
    • Avoid corn in all forms – e.g. corn tortillas, corn chips, corn cereals, cornstarch, grits, hominy, polenta, sweet corn, popcorn, processed foods containing corn, etc.
  • Dairy
    • Avoid dairy in all forms – e.g. milk, cheese, cottage cheese, butter, yogurt, Greek yogurt, whey
    • The worst form of dairy is fat-free, which aggressively slows fat metabolism
  • Soy
    • Avoid soy in all forms – e.g. tofu, miso, tempeh, meat substitutes, processed foods containing soy, etc.
    • Two exceptions: tamari and Bragg Liquid Aminos
  • Refined sugar
    • Avoid all types of refined sugar
    • Just 2 teaspoons of refined sugar can inhibit your weight loss for 3-4 days
  • Caffeine
    • Avoid caffeine, including decaffeinated coffee
    • If you absolutely cannot see giving up coffee right now, your best bet is organic decaffeinated coffee – just note that this stresses your adrenals
  • Alcohol
    • Avoid alcohol
  • Dried fruit and fruit juices
    • Avoid dried fruit
    • Avoid fruit juices
  • Artificial sweeteners
    • Avoid artificial sweeteners
    • If you must use a sweetener, use natural ones like Truvia, Stevia, or Xylitol
  • Fat-free “diet” foods
    • If it’s fake, take a break
    • Avoid foods that say “Diet Something” or “Zero-Calorie Something” or “Fat-Free Something.” No frozen diet dinners, no packaged junk food, no prepackaged 100-calorie snacks
  • Possible restriction – animal proteins fed on corn and soy
    • It’s not stated in the book, but there are some hints on the website that it may be better to avoid farmed meats and fish, which could be fed corn and soy

Fast Metabolism Diet Phase 1 food list – Unwind stress and calm the adrenals

This is a high-glycemic, moderate-protein, low-fat phase. High in carbohydrate-rich foods, high in natural sugars, high in B and C vitamins Portion sizes  |  What to eat  |  Foods to avoid

Portion sizes in The Fast Metabolism Diet Phase 1

These are the portion sizes for losing 20 pounds or less. For every additional 20 pounds you want to lose, add a half portion. See “Portion Size – Overall Guidelines” for multipliers if you have more to lose.

  • Vegetables – unlimited phase-appropriate veggies
  • Protein – 4 ounces of meat, 6 ounces of fish, or ½ cup cooked legumes in all phases
  • Eggs – 3 egg whites
  • Grains – 1 cup cooked grains, or 1 ounce (about 28-30 grams) or about ¼ cup of crackers or pretzels. Portion size isn’t listed in the book for sprouted grain products for this phase, but the phase 1 recipes show 1 slice sprouted-grain bread or 1 sprouted-grain tortilla per serving
  • Fruit – 1 piece or 1 cup of phase-appropriate fruit
  • Fat – none added to food or cooking
  • These portions are per meal (where listed for a meal), not for the whole day

Foods to eat in The Fast Metabolism Diet Phase 1

  • Meals
    • Eat 3 carb-rich, moderate-protein, low-fat meals, and 2 fruit snacks. Eat 5 times a day, every 3-4 hours
    • Make sure you eat enough complex carbohydrates each day
    • Breakfast: grain and fruit – within 30 minutes of waking
    • Snack: fruit – 3 hours later
    • Lunch: grain, protein, fruit, vegetable – 3 hours later
    • Snack: fruit
    • Dinner: grain, protein, vegetable
  • Choose organic where possible
  • Vegetables and salad greens
    • Fresh, canned, or frozen
    • Arrowroot, arugula, bamboo shoots, beans (green beans, yellow beans, wax beans, french beans, haricots vert, string beans), bean sprouts, beets (fresh okay, canned/jarred check for sugar), beet greens, broccoli florets, butternut squash, cabbage (all types), carrots, celery (including tops), chicory, cucumbers, eggplant, garlic scapes, green chiles, green onions/scallions, jicama, kale, leeks, lettuce (any except iceberg, e.g. bibb lettuce, frisée, green leaf lettuce, red leaf lettuce, romaine lettuce), mixed greens, mushrooms (all types), onions (all types – e.g. red onions, white onions, yellow onions, vidalia onions), parsnips, peas (green peas, snap peas, snowpeas), peppers (all kinds – e.g. anaheim peppers, banana peppers, bell peppers, cherry peppers, chipotle peppers, habanero peppers, Italian peppers, jalapeno peppers, pepperoncini, poblano peppers), pumpkin, radishes, rutabaga, spinach, spirulina, sprouts, sweet potatoes/yams, tomatoes (including cherry tomatoes, plum tomatoes, roma tomatoes and canned tomatoes), turnips, winter squash (all types), yellow squash, zucchini/summer squash
  • Fruits
    • Fresh or frozen
    • Apples, apricots, asian pears, berries (blackberries, blueberries, mulberries, raspberries), cantaloupe, cherries/black cherries, figs, grapefruit, guava, honeydew melon, kiwis, kumquats, lemons, limes, loganberries, mangos, oranges, papaya, peaches, pears, pineapples, pomegranates, strawberries, tangerines, watermelon
  • Animal protein
    • Lean meat: beef (beef filet, lean ground beef, beef strip steak), buffalo meat (ground), pork (tenderloin)
    • Lean poultry: chicken (skinless, boneless white meat chicken breast), game (partridge, pheasant), guinea fowl, turkey (breast meat, lean ground turkey, smoked turkey)
    • Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast beef), sausages (nitrate-free: turkey, chicken), turkey bacon (nitrate-free)
    • Lean fish: haddock (fillet), halibut (fillet, steak), pollock (fillet), sardines (packed in water), sole (fillet), tuna (solid white, packed in water)
    • Eggs – white only
  • Vegetable protein / legumes
    • Beans (dried or canned: adzuki, black beans, butter beans, fava beans, great northern beans, kidney beans, lima beans, navy beans, pinto beans, white beans), black-eyed peas, chickpeas/garbanzo beans, fava beans (fresh or canned), lentils/chana dal
  • Broth, herbs, spices, and condiments
    • Arrowroot, baking powder, baking soda, brewer’s yeast, broth (beef broth, chicken broth, vegetable broth; free of additives and preservatives if possible), cream of tartar, dijon mustard (sugar-free only), dill pickles (sugar-free only), horseradish (prepared), ketchup (no sugar added, no corn syrup), mustard (prepared or dry), liquid smoke, natural seasonings (Bragg Liquid Aminos, coconut amino acids, tamari), pickles (no sugar added), salsa, raw cacao powder, tamari, tomato sauce (sugar-free, corn-free only) tomato paste, vanilla extract, peppermint extract, vinegar (any type, e.g. apple cider vinegar, balsamic vinegar, coconut vinegar, malt vinegar, red wine vinegar, white vinegar)
    • Herbs – fresh or dried – all types, e.g. basil, bay leaves, chives, cilantro, dill, marjoram, mint, oregano, parsley, rosemary, sage, tarragon, thyme
    • Garlic (fresh or dried), ginger (fresh or dried)
    • Spices and seasonings: black pepper, white pepper, caraway seeds, cardamom, celery seed, chili powder, cinnamon, chophouse seasoning, coriander, crushed red pepper flakes, cumin, curry powder, fennel, ginger, ginger paste, ketchup (sugar-free/corn syrup-free only), mustard seed, nutmeg, paprika, onion salt, sea salt, Simply Organic seasoning
  • Sweeteners
  • Grains and starch
  • Healthy fats
    • None for this phase
  • Beverages
    • Water. Drink half your body weight in ounces of water every day
    • Noncaffeinated herbal teas
    • Pero beverage

Foods to avoid or limit in The Fast Metabolism Diet Phase 1

  • General foods to avoid, see above
  • You shouldn’t eat foods that aren’t on the list of what you can eat for this phase, above
  • Very sugary / very high GI fruits
    • Avoid high-sugar fruits like bananas and grapes
  • Fats
    • Avoid all fats, including healthy fats
    • Avoid avocados and olives
    • Avoid nuts and seeds

Fast Metabolism Diet Phase 2 food list – Unlock stored fat and build muscle

This is a very high-protein, high-vegetable, low-carbohydrate, low-fat phase. High in foods that support liver function (onion family, leafy greens, lemons), high in lean proteins, rich in alkalizing green, low-glycemic vegetables, high in carnitine-producing foods Portion sizes  |  What to eat  |  Foods to avoid

Portion sizes in The Fast Metabolism Diet Phase 2

These are the portion sizes for losing 20 pounds or less. For every additional 20 pounds you want to lose, add a half portion. See “Portion Size – Overall Guidelines” for multipliers if you have more to lose.

  • Vegetables – unlimited phase-appropriate veggies
  • Protein – 4 ounces of meat, 6 ounces of fish, or ½ cup cooked legumes in all phases. If you are eating deli meat as a snack, one portion is 2 ounces, or about 3-4 thin slices from the deli counter.
  • Eggs – 3 egg whites
  • Grains – none
  • Fruit – 1 piece or 1 cup of phase-appropriate fruit
  • Fat – none added to food or cooking
  • These portions are per meal (where listed for a meal), not for the whole day

Foods to eat in The Fast Metabolism Diet Phase 2

  • Meals
    • Eat 3 high-protein, low-carb, low-fat meals, and 2 protein snacks. Eat 5 times a day, every 3-4 hours
    • Make sure you eat enough lean protein and green vegetables each day
    • Breakfast: protein and veggie – within 30 minutes of waking
    • Snack: protein – 2-3 hours later
    • Lunch: protein, vegetable – 3 hours later
    • Snack: protein
    • Dinner: protein, vegetable
  • Choose organic where possible
  • Vegetables and salad greens
    • Eat a LOT of vegetables – especially low-glycemic, alkalizing vegetables like the green ones
    • Fresh, canned, or frozen
    • Arrowroot, arugula, asparagus, beans (green beans, yellow beans, wax beans, french beans, haricots vert, string beans), broccoli florets, cabbage (all types), celery (including tops), collard greens, cucumbers, endive, fennel, garlic scapes, green onions/scallions, jicama, kale, leeks, lettuce (any except iceberg – e.g. bibb lettuce, frisée, green leaf lettuce, red leaf lettuce, romaine lettuce), mixed greens, mushrooms (all types), mustard greens, onions (all types – e.g. red onions, white onions, yellow onions, vidalia onions), peppers (any kind – e.g. anaheim peppers, banana peppers, bell peppers, cherry peppers, chipotle pepper, green chiles, habanero peppers, Italian peppers, jalapeño peppers, pepperoncini, poblano peppers), radishes, rhubarb, shallots, spinach, spirulina, swiss chard, watercress
  • Fruits
    • Lemons, limes (juice and zest)
  • Animal protein
    • Lean meat: beef (all lean cuts: beef filet, beef tenderloin, beef strip, sirloin steak, shell steak, London broil, beef round steak, beef rump roast, skirt steak, beef stew meat, lean ground beef), buffalo meat (steaks, stew meat, ground buffalo), game (venison, ostrich, elk), lamb (lean cuts, ground lamb, lamb leg, lamb loin chops, lamb shank), pork (loin roast, tenderloin)
    • Lean poultry: chicken (skinless, boneless white meat, chicken breast), turkey (turkey breast steaks, lean ground turkey, smoked turkey), ostrich
    • Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast beef), jerky (nitrate-free: beef jerky, buffalo jerky, turkey jerky, elk jerky, ostrich jerky), turkey bacon (nitrate-free)
    • Lean fish: cod/scrod (fillet), dory (fillet), flounder (fillet), halibut (fillet, steak), smoked salmon (nitrate-free), sardines (packed in water), sole (fillet), tuna (packed in water)
    • Shellfish: oysters (packed in water)
    • Eggs – white only
  • Vegetable protein / legumes
    • None in this phase
  • Broth, herbs, spices, and condiments
    • Arrowroot, baking powder, baking soda, brewer’s yeast, broth (beef broth, chicken broth, vegetable broth; free of additives and preservatives if possible), cream of tartar, horseradish (prepared), liquid smoke, mustard (prepared or dry, all types), natural seasonings (Bragg Liquid Aminos, coconut amino acids, tamari), pickles (no sugar added), raw cacao powder, vanilla extract, peppermint extract, Tabasco, tamari, vinegar (any type except rice vinegar – e.g. e.g. apple cider vinegar, balsamic vinegar, coconut vinegar, malt vinegar, red wine vinegar, white vinegar)
    • Herbs – fresh or dried – all types, e.g. basil, bay leaves, chives, cilantro, dill, marjoram, mint, oregano, parsley, rosemary, sage, tarragon, thyme
    • Garlic (fresh or powdered), ginger (fresh or dried)
    • Spices and seasonings: black and white peppers, caraway seed, cardamom, cayenne, celery seed, chili powder, chili paste, cinnamon, coriander, crushed red pepper flakes, cumin, curry powder, fennel, nutmeg, onion salt, sea salt, Simply Organic seasoning
  • Sweeteners
    • Stevia (powdered or liquid), xylitol (birch or hardwood only)
  • Grains and starch
    • None in this phase
  • Healthy fats
    • None for this phase
  • Beverages
    • Water. Drink half your body weight in ounces of water every day
    • Non-caffeinated herbal teas
    • Pero beverage

Foods to avoid or limit in The Fast Metabolism Diet Phase 2

  • General foods to avoid, see above
  • You shouldn’t eat foods that aren’t on the list of what you can eat for this phase, above
  • Starchy vegetables
    • These are listed in phase 1 but not in phase 2: bamboo shoots, beets, carrots, eggplant, parsnips, peas (green, snap peas, snowpeas), pumpkin, rutabaga, sprouts, sweet potatoes/yams, tomatoes, turnips, winter squash, zucchini/summer squash. Presumably potatoes are out as well
  • Fruits
    • All types except lemons and limes
  • Broth, herbs, spices, and condiments
    • Ketchup, salsa, tomato paste
  • Fats
    • Avoid all fats, including healthy fats
    • Avoid avocados and olives
    • Avoid nuts and seeds

Fast Metabolism Diet Phase 3 food list – Unleash the burn – hormones, heart, and heat

This is the high healthy-fat, moderate-carbohydrate, moderate-protein, low-glycemic fruit phase. High in healthy fats, higher-fat proteins in moderate amounts, lower-glycemic fruits, lower-glycemic vegetables, moderate amounts of unrefined carbohydrates, thyroid-stimulating foods, foods rich in inositol and choline Portion sizes  |  What to eat  |  Foods to avoid

Portion sizes in The Fast Metabolism Diet Phase 3

These are the portion sizes for losing 20 pounds or less. For every additional 20 pounds you want to lose, add a half portion. See “Portion Size – Overall Guidelines” for multipliers if you have more to lose.

  • Vegetables – unlimited phase-appropriate veggies
  • Protein – 4 ounces of meat, 6 ounces of fish, or ½ cup cooked legumes in all phases. If you are eating deli meat as a snack, one portion is 2 ounces, or about 3-4 thin slices from the deli counter.
  • Eggs – 1 whole egg
  • Grains – ½ cup cooked grains or ½ ounce (about 15 grams) of crackers or pretzels – smaller portions than phase 1. Portion size isn’t listed in the book for sprouted grain products for this phase, but the phase 1 recipes show 1 slice sprouted-grain bread or 1 sprouted-grain tortilla per serving – strangely the portion size appears to be the same as phase 1
  • Fruit – 1 piece or 1 cup of phase-appropriate fruit
  • Fat – ½ avocado, ¼ cup raw nuts, ¼ cup hummus or guacamole, 2 tablespoons raw nut or seed butter, 2-4 tablespoons salad dressing
  • These portions are per meal (where listed for a meal), not for the whole day

Foods to eat in The Fast Metabolism Diet Phase 3

  • Meals
    • Eat 3 meals, and 2 snacks. Eat 5 times a day, every 3-4 hours
    • Make sure you eat enough healthy fats each day. Fat/protein appears to mean higher-fat protein or fat plus protein
    • Breakfast: fruit, fat/protein, grain, and veggie – within 30 minutes of waking. Don’t neglect the vegetable serving
    • Snack: veggie, fat/protein – 2-3 hours later
    • Lunch: fat/protein, vegetable, fruit – 3 hours later
    • Snack: vegetable, fat/protein
    • Dinner: fat/protein, vegetable, grain/starch (one place in the book says that grain/starch is optional, another says that it is required, and the app says that it is required for dinner in phase 3)
  • Choose organic where possible
  • Vegetables and salad greens
    • Fresh, canned, or frozen
    • Arrowroot, artichokes/artichoke hearts, arugula, asparagus, avocados, bean sprouts, beans (green beans, yellow beans, wax beans, french beans, haricots vert, string beans), beets(fresh okay, canned/jarred check for sugar), beet greens, bok choy, broccoli, Brussels sprouts, butternut squash, cabbage (all types), carrots, cauliflower florets, celery, chicory (curly endive), collard greens, cucumbers, eggplant, endive, fennel, garlic scapes, green chiles, green onions/scallions, hearts of palm,  jicama, kale, kohlrabi, leeks, lettuce (any except iceberg), mixed greens, mushrooms (any type), okra, olives (any type), onions (all types), peppers (only bell peppers, Italian peppers/pepperoncini, poblano peppers), radishes, rhubarb, seaweed, shallots, spinach, spirulina, sprouts/bean sprouts, sweet potatoes/yams, tomatoes (fresh and canned), watercress, winter squash (all types), zucchini/summer squash
  • Fruits
    • Fresh or frozen
    • Blackberries, blueberries, cherries/black cherries, cranberries (fresh or frozen, unsweetened), grapefruit, lemons, limes, peaches, plums, prickly pears, raspberries, rhubarb
    • Coconut, coconut milk, coconut cream, coconut water
  • Animal protein
    • Meat: beef (beef filet, beef steaks, beef tenderloin, lean ground beef, London broil, round steak, shell steak, sirloin steak, skirt steak), buffalo meat and ground buffalo, lamb (ground lamb, lamb leg, lamb loin chops, lamb shank), liver, pork (chops, loin roast), rabbit
    • Liver
    • Poultry: chicken (skinless, boneless dark or white meat, chicken breast, ground chicken), game (pheasant), turkey (including ground turkey)
    • Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast beef), sausages (nitrate-free: turkey, chicken), turkey bacon (nitrate-free)
    • Fish, including fatty fish: halibut (fillet), herring, salmon (fresh, frozen, or nitrate-free smoked), sardines (packed in water or olive oil), sea bass (fillet), skate, trout, tuna (packed in water or oil)
    • Shellfish: calamari, clams, crab (lump meat), lobster meat, oysters (water-packed or fresh), smoked oysters (packed in olive oil), scallops, shrimp
    • Eggs – whole
  • Vegetable protein / legumes, nuts, and seeds
    • Beans (dried or canned: adzuki beans, black beans, butter beans, cannellini beans, fava beans, great northern beans, kidney beans, lima beans, navy beans, pinto beans, white beans), black-eyed peas, chickpeas/garbanzo beans, lentils/chana dal
    • Almond milk (unsweetened), almond cheese, almond flour, cashew milk, hemp milk (unsweetened), vegan cheddar cheese
  • Grains and starch
    • Barley (black or white), oats/oatmeal (steel-cut, old-fashioned), quinoa, quinoa fusilli, sprouted grain (sugar-free, corn-free only, bagels, breads, English muffin, tortillas), black rice, wild rice
    • Nut flours
    • Brown rice cheese, brown rice milk, rice milk (plain)
    • Arrowroot, tapioca, tapioca flour
  • Broth, herbs, spices, and condiments
    • Arrowroot, baking powder, baking soda, brewer’s yeast, broth (beef broth, chicken broth, vegetable broth; free of additives and preservatives if possible), carob chips (unsweetened only), cream of tartar, horseradish (prepared), ketchup (no sugar added, no corn syrup), liquid smoke, mustard (prepared or dry, including Dijon mustard), natural seasonings (Bragg Liquid Aminos, coconut amino acids, tamari), pickles (no sugar added), raw cacao powder, salsa,  tamari, tomato paste, tomato sauce (no sugar added, corn-free), vanilla extract, peppermint extract, vinegar (any type except rice)
    • Herbs – fresh or dried – all types, e.g. basil, bay leaves, chives, cilantro, dill, marjoram, mint, oregano, parsley, rosemary, sage, tarragon, thyme
    • Garlic (fresh or dried), ginger (fresh or dried)
    • Spices and seasonings: black and white peppers, caraway seed, cardamom, celery seed, chili powder, cinnamon, coriander, crushed red pepper flakes, cumin, curry powder, fennel, garlic powder, nutmeg, onion powder, onion salt, paprika, sea salt, Simply Organic seasoning
  • Sweeteners
    • Stevia (powdered or liquid), xylitol (birch or hardwood only)
  • Healthy fats
    • Eat these liberally
    • Avocados
    • Olives (black and green)
    • Nuts (raw): almonds, cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts
    • Coconut milk, unsweetened coconut, unsweetened coconut cream, unsweetened coconut milk
    • Unsweetened almond milk, unsweetened cashew milk, unsweetened hemp milk
    • Seeds (raw): chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds
    • Nut/seed butters and pastes (raw and unsweetened only) e.g. almond butter, cashew butter, coconut butter, hazelnut butter, tahini, walnut butter
    • Oils: coconut oil, grapeseed oil, olive oil, sesame oil, toasted sesame oil (Asian)
    • Hummus
    • Mayonnaise (safflower)
  • Beverages
    • Water. Drink half your body weight in ounces of water every day. Drink a LOT of water during this phase
    • Non-caffeinated herbal teas
    • Pero beverage

Foods to avoid or limit in The Fast Metabolism Diet Phase 3

  • General foods to avoid, see above
  • Carbs should be limited to the foods and serving sizes above
  • You shouldn’t eat foods that aren’t on the list of what you can eat for this phase, above
  • Avoid roasted nuts; peanuts

Guidelines for vegetarian, vegan, and gluten-free

  • Vegetarian
    • Phases 1 and 3 – substitute legumes or phase-specific fish for meat in any recipe
    • Phase 2 – eat eggs and fish. If you are unwilling to eat these, follow the guidelines for vegans, below
  • Vegan
    • Phases 1 and 3 – substitute legumes for meat in any recipe
    • Phase 2 – for vegans, the no-soy rule can be broken. Replace any meat with any of the following (but no other soy products): organic non-GMO tofu, organic non-GMO soy tempeh, organic non-GMO edamame. Cook the tofu without fat and grill or bake it yourself, rather than buying pre-baked tofu, which is more processed.
    • Your weight loss might slow down somewhat, but you can still eat low-carb for those two phase 2 days if you stick to these three options. But you should still avoid soy in phases 1 and 3
  • Gluten-free
    • Avoid sprouted-grain bread and products containing spelt, barley, kamut, farro, durum, bulgur, rye, triticale, or semolina; also conventional oatmeal
    • If a recipe contains a gluten grain, you can replace it with a gluten-free grain such as brown rice or quinoa. Other gluten-free grains include amaranth, buckwheat, millet, teff, and wild rice

Lifetime / maintenance diet

If you still have weight to lose after 28 days on the diet, the author suggests repeating the 28-day cycle – or do as many weeks as it takes to reach the weight you want to be. Even if you are just a few pounds away from your ideal weight, even fewer than 5 pounds away, keep going until you reach it. Some people do the 28 days every quarter, or once or twice a year, to keep their metabolism trained. Once you’ve reached your healthy weight, follow these rules:

  • Carry on avoiding fake foods. If you don’t know what every ingredient on a food is, put it down. In particular, watch out for fake sugars and fake fats – they are huge metabolism killers and not real food. Also avoid “enriched” breads and pastas
  • Keep avoiding caffeine, gluten, corn, soy, sugar, alcohol, and processed foods most of the time – only have an occasional splurge on special occasions
  • Stay organic, especially with dairy, chicken, eggs, and beef
  • Always eat within 30 minutes of waking
  • Always eat at least 30 minutes before exercising
  • Continue to eat 3 meals, 2 snacks a day
  • Eat seasonally
  • Make holidays special
  • If you have treats, make them yourself
  • Plan your week’s meals and snacks ahead of time
  • Keep cooking and freezing food, and always have a stash of snacks
  • Continue drinking half your body weight in fluid ounces every day

If you’re going to splurge:

  • Big dinner: Eat 10-15 grams of protein every 2 hours throughout the day, and get really excited about the event
  • Sugar binge: Eat natural sugars all day, have fruit at breakfast and fruit with lunch (no juice), change all your snacks to protein-only, have good fats for dinner, and enjoy yourself
  • Boozing: One drink a week is okay. Organic, sulfite-free wine seems to have the least effect on liver function; if you really want a cocktail, go for the top-shelf liquors; always drink 8 ounces of water for every drink in addition to your regular water consumption; don’t drink alone; don’t have alcohol in the morning

Health benefits claimed in The Fast Metabolism Diet

The diet in this book claims to reduce the risks for: arthritis, celiac disease, diabetes, heart disease, high cholesterol, hormonal issues, infertility, overweight/obesity, thyroid disorders

As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.

Get a copy of The Fast Metabolism Diet for reasons why low-calorie diets don’t help you lose weight, the science behind the diet, tests your doctor should prescribe, exercise guidelines, and recipes for each phase Buy now from Amazon Diet book
Also, get a copy of The Fast Metabolism Diet Cookbook for many more recipes. Buy now from Amazon Cookbook
See www.fastmetabolismdiet.com for a community forum, blog with tips, FAQs, and more. See The Fast Metabolism App for iOS on iTunes. Hayley answers a lot of FAQs at http://www.fastmetabolismdiet.com/diet/?t=3, and she’s active on her Facebook page https://www.facebook.com/hayliepomroy. See http://shophayliepomroy.com for recommended products including bars, shake powders, supplements and sweeteners. How has this diet helped you? Please add a comment below.

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