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

by Penny Hammond on June 13, 2013 · 584 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, optional grain/starch
  • 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.

{ 584 comments… read them below or add one }

Joni August 2, 2013 at 1:26 pm

Nice job, Penny! I’m about to finish 28 days.
:-)

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Janel August 15, 2013 at 11:12 am

We started our 28 day program this Monday. It better work! :)

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Debbie August 23, 2013 at 10:21 pm

I am on day 26 and with almost no exercise I have lost 15 pounds! I plan on doing another 28 days right away. if this keeps working as it has been this could be…or is… A real life changer.

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Penny Hammond August 25, 2013 at 11:27 am

Congratulations! I hope it continues to go well.

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Jodi December 27, 2013 at 3:58 pm

Congrats! How has it gone thus far, now that 2013 is almost over?

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april August 25, 2013 at 4:47 pm

Thank you so much Penny for summarizing the book! I was really looking for the diet plan and structure in the book but there’s a lot of talk that I didnt need because I already read it in other diet books and articles. thank you so muh for posting just the key points. I wanted to start last week but I wasnt making much headway on it. Because of your post, I can start the diet today!

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Shandy August 27, 2013 at 8:41 am

Thank you for posting … just started phase 2 and I am feeling better already!!!

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Esi August 31, 2013 at 4:03 pm

Hello, I am thinking about starting this eating plan but can not get my head around the plan, can anyone give me any suggestions for what to eat for the first week.

Thanks:)

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Penny Hammond August 31, 2013 at 4:23 pm

In the book you’ll find 4 weeks worth of recipes, from pages 180-232.

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Esi September 2, 2013 at 3:00 am

Thanks Penny!:)

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Martha Fischer December 30, 2013 at 12:44 pm

Penny I’m glad you posted these items – the audio book did not provide meal plans, food lists, or PDF files.
Unless they got lost in the maill :)

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Geralyn Waschevski September 4, 2013 at 2:18 pm

My question is on each phase and the food amount. So if you are wanting to lose 20 pounds it lists 4 ounces of meat etc.- is that the total for the day or for each meal and snack?

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Penny Hammond September 4, 2013 at 5:22 pm

The portion sizes are for each meal or snack.

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Karen September 9, 2013 at 4:40 pm

Hi Penny, can you drink fizzy water or does it have to be still?

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Penny Hammond September 9, 2013 at 6:57 pm

Hi Karen,
The book doesn’t mention whether the water should be still water or fizzy water / sparkling water, but there’s a response to a blog post that says it’s okay and counts towards your water goals, as long as it’s plain/unflavored. http://www.fastmetabolismdiet.com/are-you-a-heavy-drinker-you-should-be/ You can add lemon or lime if you want to.

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Barbara Neves September 16, 2013 at 4:15 pm

Hi Penny,

Thank you for making this plan so easy to follow. You tell me what to eat and the book tells me why. I would like to know in P3 you may have 5 portions of fat and fat could mean 2 tbs. of nut butter i.e. almond butter. So could I eat 10 tbs. a day? Also, what does one egg count as?
Thank you, Barbara Neves

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Penny Hammond September 18, 2013 at 9:12 am

Hi Barbara,
Yes, theoretically you could eat 10 tablespoons of almond butter a day, if that was the only fat you ate and you spread it across all the meals and snacks. It’ll probably be better to eat a variety of fats – the author recommends avocados, nuts, seeds, olive oil, sesame oil, grapeseed oil.
The author gives examples of phase 3 breakfast being an omelette with whole eggs and veggies – she doesn’t list any other fats or proteins in that meal example, so it looks like she considers it both a fat and a protein. She says a portion size is 1 whole egg, but doesn’t say whether it’s a portion of protein, fat, or both. But it looks like she advises 1 egg per meal/snack.

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Bill September 19, 2013 at 4:25 pm

Up above, where it say’s “Foods to avoid in Phase 3″, it lists condiments and Ketchup. But in the book, the table says unlimited condiments for all three phases.?? What is correct? Thanks.

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Penny Hammond September 20, 2013 at 7:01 pm

In Phase 2, when you’re eating low carb, the condiment list in the book does not include ketchup, salsa, or tomato paste (page 80). Those condiments all contain carbs. You can eat the other condiments listed, which are low-carb or no-carb.

Ketchup, salsa, and tomato paste are included in the food lists for phases 1 and 3, which aren’t low-carb phases, along with other condiments.

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Bill September 21, 2013 at 11:16 am

Thank you very much Penny!!

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Jane September 27, 2013 at 12:06 pm

The ketchup should not contain sugar (which is found in the most commonly known brands) – check the label.

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Jean Jett April 30, 2014 at 4:47 pm

It needs to be unsweetened ketchup. I found mine in a health food store.

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Edith September 19, 2013 at 11:08 pm

My husband and I started this diet May 6, 2013. On July 8, 2013 I lost 29 pounds and 3 inches in my waist, 31/4 inches in my thighs, 1 1/2 inches in my biceps and a whole cup size. My husband lost 46 pounds and 4 inches in his waist, 3 1/2 inches in his thighs, 2 1/4 inches in his biceps, 3 inches in his chest. I have learned so much about food and the body through this diet. We took the month of August off due to our daughters wedding during August. We didn’t stray far from the diet foods though. I work at a hospital and 3 of my 7 co-workers in my department have bought the book and are doing the diet. I have had several employees stop me in the halls and ask what in the world I was doing to lose all my weight. I wish I had some commission on all the books the employees have bought. LOL! I started out wanting lose weight, but after reading the book I wanted to do it for all the health reasons. It really makes you think about what you put in your mouth. Thank you Lyn-Genet for producing this book. I have so much more energy and feel better about myself. I go next week to have my BP and cholesterol checked. I am anxious to see if it has come down. My daughter started the diet Monday and has lost 8 pounds this week. She has a health issue which causes her to gain. The doctor said if she could figure a way to lose then it would cure her health issue. We are in high hopes she does as well as we have. Again, thank you!!!! I highly recommend this diet.

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Honey September 21, 2013 at 6:13 pm

You pretty much give people no reason to buy Haylie Pomroy’s book. Way to take any profit away from the author.

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Penny Hammond September 22, 2013 at 10:39 am

There are lots of reasons to buy the book, and I encourage people to do so.
- The book gives a great explanation on why low-calorie diets don’t work, which can help people understand why they should break away from the pattern of starvation which is destructive for so many people.
- It’s got information on how to measure improvement in your body, not just weight loss, with recommended tests that you can ask your doctor for.
- It suggests supplements that address low nutritional power of foods because of poor soil quality and occasional poor food choices.
- It has exercise guidelines.
- It has recipes, which most people find useful or even necessary to give them ideas of what to eat and how to prepare it.

The author is releasing the Fast Metabolism Diet Cookbook at the end of the year, which I hope people will buy to get a lot more ideas of what to eat on each phase of the cycles.

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patti June 29, 2014 at 11:23 pm

there are recipies on pininterest for phases one, two and three .. that i find very helpful just search phase one fast metobolism recipies.. etc.. each are a separate site

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Sandy January 13, 2014 at 11:42 am

I disagree Honey. I bought the book long before I found this site and I think this site is helpful for people to try it out to see if it works for them. I have encouraged my friends to buy the book after looking this site over & trying it out first. I find this site very helpful but the book does provide a lot of interesting and detailed information along with some recipes. I love Haylie’s book. I also bought the cookbook as soon as it came out. I am a visual person and wish the cookbook had pictures on each recipe page but that’s just me.

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sharron krouse February 18, 2014 at 4:08 pm

I agree that this site is awesome, and has been very helpful,when I run out of ideas for meals and exercises, I will probably purchase the book anyway for other guidlines.

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Annette in Mississippi July 17, 2014 at 6:28 pm

I have wondered the same thing, but I heard about the book, found this site which is very helpful, and will eventually buy the book when I get some money for it.

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Annette in Mississippi July 25, 2014 at 9:28 pm

The book is full of information which I did not find in this summary. I am finishing my second week and so discouraged that I am seriously considering giving up, but I had to buy the book last weekend to see what I am doing wrong. I learned from the book that I was supposed to do cardio exercise on the first two days, weight lifting the next two, and restful stuff the last three days of the week. I also saw little things like the author has some preference for olive oil because that is what she uses as her healthy fats in phase 3 recipes. Any individual can find things which have been previously missed in this summary and our discussions. Observant folks have to open their eyes and look in the book to get it all. I would give someone an earful if that person wanted to start this diet, and I would insist that they purchase the book or use mine.

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Deborah Bryant March 7, 2014 at 8:26 am

In my case, this site got me curious about the diet and allowed me to start right away, albeit imperfectly, while the book was being shipped to me. Those with serious obesity may relate: there is a small window when both hope and willingness are present, and it is incredibly important to START whenever that little miracle occurs. I am thrilled to “get” to read the book today (it came last night), but i already have 3 days off of sugar…a very big deal for me. Very! There’s also the element of sugar detox, which for some is mild, and others potentially horrendous. (“Anyone can quit sugar, I know….I’ve done it hundreds of times.”) Having the diet recommendations all in one place is super helpful during the brain fog of sugar detox. If the book doesn’t have a tear-out sheet, I will continue to use this site while working my way through the book. THANK YOU!

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Penny Hammond March 7, 2014 at 8:34 am

You’re welcome, and good luck!

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Jessica September 24, 2013 at 3:15 pm

I have been on the diet for almost a week and have lost 9 pounds! Perhaps I’m doing it weong and this is unhealthy loss, but I have so far to go I’ll take it! I can’t wait to see what the next few weeks will bring!

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Jenny September 24, 2013 at 10:15 pm

Hi Penny,

I’m starting this diet next Monday but have a couple questions first. Can I use coconut sugar as a sweetener? I’m not a fan of stevia or xylitol. Also, I have more than 20lbs to lose but I have a small appetite and I don’t think I can get through that much food each day.

Thank you!

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Penny Hammond September 25, 2013 at 8:37 am

Hi Jenny,

Haylie says to avoid all kinds of “refined sugars” during the diet. She says coconut sugar is okay for after the diet, not during it. See http://www.fastmetabolismdiet.com/cooking-and-baking-without-sugar/.

Try to eat the suggested portion sizes if possible. If you get full really easily – don’t drink with your meals, chew really well, and take your time eating.

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Ann Jensen September 28, 2013 at 12:29 am

I had trouble with Haylie’s website. I take synthroid every morning when I wake up (my thyroidwas removed) and I am not supposed to eat for 1 hour. I usually get up, take the pill, throw on some clothes and take the dog for a long walk – he needs it first thing in the morning. How can I work in Haylies recommendation?

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Penny Hammond September 30, 2013 at 8:31 am

You could check with your doctor whether the 1 hour is a strict rule – looking at the WebMD website, it says 30 minutes – 1 hour. If your doc says you shouldn’t eat for an hour, an hour it is.
If your walk with your dog is really long, you could take some food with you and take a break to eat.

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sammi November 15, 2013 at 10:36 pm

Ann, I have hypothyroidism as well, however still have my thyroid. Put your synthroid by your night stand. When your alarm goes off, take your pill. That way with in 1/2 hr of waking you can eat. They say to not eat with in 1/2 hour of taking, not 1 hour. You body will metabolize the pill with in 1/2 hour, an hour is just to be on the safe side. I do this and it works for me. I just recently got my thyroid checked, and the doctor’s said i’m good, and i’ve been taking the medication along with eating this way for the better part of a year. I would still say consult your physician, but I believe you will be alright. Much luck and success to you on your journey!

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Dawn July 17, 2014 at 10:25 pm

I take synthroid . Take it at night before you go to bed, 2 hrs after a meal :) I’ve been doing that for 26 yrs because I get a headache if I take it in the morning.

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Jill September 28, 2013 at 8:36 am

Penny – Thank you so much for this page! It makes the diet so easy to follow.
Honey – The book is still useful, however, I borrowed it from the library so…
Jessica – I also started a week ago and I’m losing a pound a day! I’m super happy considering my goal was only 10lbs for the 28-day cycle. I’m now aiming for 15. I’ll keep you posted on the progress.

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ROBIN July 19, 2014 at 2:26 pm

Jill, how did it go?? My goal is 20 and I’m starting on Monday.

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Nerea September 30, 2013 at 9:10 am

Can we do the 30 min of walking in the afternoon or should it be in the morning?

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Penny Hammond September 30, 2013 at 9:37 am

We look mainly at the food side of diets, not the exercise side, sorry… don’t know about when you should walk.

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divyani October 1, 2013 at 10:53 am

Hi Penny, had few doubts. I am looking forward to loose 44 pounds in 1 month if not in 1 month than 2 months almost. I wanted to know about the portion it says. For 20 pounds weight loss – basic portion size and for additional every 20 pounds we need to add half of the basic portion. Is it so?
And, the phases already show that vegetarians can also follow this diet than why there are guidelines for vegetarians? I am confused about it.
And, Egg comes in protein section?

Please Please reply as soon as possible, thinking to follow it from monday onwards, and after 2 months, my cousin’s wedding is coming up. Please Help

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divyani October 1, 2013 at 10:58 am

Also tell me in total how many calories do I have to take? Or per meal?

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Penny Hammond October 1, 2013 at 12:42 pm

On this diet, you’re not supposed to count calories or fat grams or anything like that. Instead, follow the portion size guidelines for each stage of the diet.

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Penny Hammond October 1, 2013 at 12:39 pm

Haylie says you can lose 20 pounds in 4 weeks – don’t expect to lose all the weight in a month!

If you want to lose 44 pounds:
For the first 4 pounds of weight loss, until you get to 40 pounds over your goal weight, have double the portion.
For the next 20 pounds of weight loss, up to get to 20 pounds over your goal weight, have 1 1/2 times the portion.
For the last 20 pounds of weight loss, use the basic portion.
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies

The guidelines for vegetarians are there because not all vegetarian proteins can be eaten on all phases. For example, legumes/pulses should not be eaten in phase 2, because it’s a low-carb phase and legumes are high in carbs.
Eggs are counted as a protein in this diet – and if you eat them you’re encouraged to eat egg whites in phases 1 and 2 and whole eggs in phase 3.

There’s a discussion of vegetarian/vegan substitutions at http://www.fastmetabolismdiet.com/forums/topic/vegetarianvegan-substitutions-on-the-fmd/.

Good luck with being slimmer and healthier in time for your cousin’s wedding!

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divyani October 2, 2013 at 9:36 am

Thank you So Much Penny!!!.. I will follow it as you have directed… Just last question.. I do eat eggs. So, As you have specified of taking egg whites in phase 1 and 2 and whole eggs in phase 3, that means I cannot take legumes after taking eggs ryt? And Can the diet chart be changed weekly on the basis of the foods given in this article?

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Penny Hammond October 2, 2013 at 7:23 pm

Each week, you follow phase one for days 1 and 2, phase two for days 3 and 4, and phase three for days 5, 6, and 7. Cycle through these phases each week.

Phase 1 is high carb, moderate protein, low fat. So you can eat legumes (high carb and moderate protein) and egg whites (protein) but not egg yolks (fat). Your meals should be carb-rich, moderate-protein, and low-fat, so it would be possible to have legumes and egg whites at the same meal if you wanted.

Phase 2 is high protein, high vegetable, low carb, and low fat. So you can eat egg whites (protein) but you can’t eat legumes (high carbs) or egg yolks (fat).

Phase 3 is high healthy-fat, moderate-carbohydrate, moderate-protein, low-glycemic fruit. So you can eat whole eggs (protein and fat) and moderate amounts of legumes (carbs) – it would be possible to eat them together.

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Genny October 4, 2013 at 11:08 am

I haven’t found anywhere that explaines why you can’t eat iceburg lettuce. Does anyone know. All other lettuce’s are permitted. Just currious.

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Penny Hammond October 4, 2013 at 12:36 pm

There isn’t an explanation in the book, but it’s mentioned on the website – Iceberg lettuce is very much lower in most nutrients than other lettuces.

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sharron krouse February 18, 2014 at 4:16 pm

Speaking of nutrients, is a multi-vitimin permitted, and other supplements?

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Penny Hammond March 16, 2014 at 10:40 pm

The book recommends that you take supplements, “especially a high-quality, clean multi-vitamin and a food-based essential fatty acid supplement”. This website concentrates on the food side of diets, so if you want more details please refer to the book.

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Annette in Mississippi July 17, 2014 at 6:52 pm

I can tell you why not to eat iceberg lettuce. Iceberg lettuce has a very low nutrient density. Different types of lettuces have different qualities. For instance red lettuce is high in antioxidants, while Bibb lettuce has the highest concentration of iron. Iceberg lettuce is so low in nutrient density that the reason it’s good for you is because it is extremely low in calories, and any vitamin, mineral, or antioxidant found in it is considered a freebie. However, there are many much better lettuces which are just as low in calories but have an abundance of nutrients. When I look at the veggies listed in phase 2 and see the emphasis placed on those which help the liver function. Iceberg lettuce doesn’t really help the body do much of anything. I can also tell you that avocados are rich in beta carotene. However, they don’t have that beta carotene orange color which we normally associate with foods rich in beta carotene. Beta carotene is not just a substance, but a family of substances. Nevertheless, avocados help to absorb their own nutrients because of the oil, and if you eat carrots with your avocados, your avocados will help absorb the carotene in the carrots as well as its own. By the way, beta carotene is fat soluble, unlike vitamin c which is water soluble.nutrients, The liver stores fat soluble vitamins, but it does not store water soluble vitamins. Having said all of that, and seeing the emphasis on leafy greens which help the liver function, I would say that unlocking the liver function as stated in Phase 2 and unleashing what is there is of utmost value in this diet, and you would be just wasting your valuable veggie space with iceberg lettuce.

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Annette in Mississippi July 17, 2014 at 7:01 pm

I am a Family and Consumer Science teacher, and while I do not have the credentials of a registered dietitian, I have taken the prerequisites which dietitians take. I think a lot of qualified people in that industry these days do not recommend artificial supplements now. There is no great replacement for the nutrients found in natural sources. Always prefer natural sources over artificial. Many have been described as a foolish waste of money.

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Ann Burke October 7, 2013 at 12:32 am

I just finished week 1. After the 3rd day, got over the detox headache from no caffeine,sugar, wheat,dairy,alcohol. Years of dieting. I think this is a good one. On 5th day stepped on scale– down 5 lbs. – very encouraging!

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Alice Benedict October 8, 2013 at 6:20 pm

Thanks for this: it’s a great reference to the information in the book (which frankly could use editing for clarity and consistency). I started this eating pattern in late June after seeing a magazine article about it. Yes, I did buy the book. I didn’t follow everything perfectly, haven’t managed to give up coffee (I drink a LOT less than I used to, mostly decaf), and took a 2-week break. Yet 32 pounds are gone, and I am on track to banish the last 20. I haven’t felt this good in years. And… I get to eat! As far as I am concerned, this is a miracle of the best kind: it makes sense, and it actually works for me.

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Penny Hammond October 8, 2013 at 6:53 pm

Thanks, and I’m glad it’s going so well for you!

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Mary October 9, 2013 at 11:57 am

Hi, I am going to start the program next week. I would like to know if during the Phase 3 I can eat crab or lobster meat that is canned or packed? please advise, I will appreciate it.

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Penny Hammond October 9, 2013 at 1:18 pm

Canned foods are fine on this diet – Haylie specifically says you can have canned vegetables and beans, and mentions canned tuna. She doesn’t mention vacuum packs but I’d assume those are okay as well.

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Mary October 9, 2013 at 1:25 pm

Thank you so much for the information Penny. I really appreciate your time for all of us with questions.
I will let you know how I am doing after the first week! :)

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Vickie October 9, 2013 at 1:48 pm

Help!! I am on week 3 phase 2 and have been folling the guide to the tee – with only 10 pound loss!! What am I doing wrong? Why does everyone else seem to be loosing so much more weight? I hope to loose 45 pounds – Feeling really down and craving cake (Which is something I normally NEVER eat)!! What is that about??

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Penny Hammond October 9, 2013 at 2:47 pm

Hi Vickie,
Are you eating the portion sizes in the guidelines for losing 45 pounds? That would be double the portion sizes listed above.
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies

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Annette in Mississippi July 17, 2014 at 8:38 pm

I have no problems as long as my eating sessions are spaced 3-4 hours apart, and I eat enough. If I find myself thinking about other foods at the wrong times, I assume that I did not get enough the last time and cheat a little. It isn’t really cheating. I just eat something I’m allowed to have in the current phase. Like in phase 1 I had to get used to this new routine and found myself feeling a little hungry. So I ate some more fruit. It said that I could have unlimited veggies. I was getting the hang of this by phase 2, but if I had the same problem, I could eat another unlimited veggie. I want you to understand that I am ending phase 2 of my first week. I don’t know how well I am doing yet, but I am not hungry.

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Carly October 9, 2013 at 4:04 pm

I have been told that if the protein content is high enough foods like plain greek yogurt are ok. What about No fat cottage cheese?

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Penny Hammond October 9, 2013 at 7:10 pm

During the initial diet, when you’re cycling through the 3 phases, you shouldn’t have any milk products at all, not even greek yogurt or cottage cheese.

During the lifetime/maintenance diet, you can have milk products if you’ve consciously reintroduced them and confirmed that they don’t cause any issues with you. Even if you’re okay with milk products, you should only eat organic dairy and you should avoid fat-free dairy as it aggressively slows fat metabolism (rule 3 “no dairy” in the Fast Metabolism Do’s and Don’ts).

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Mary October 10, 2013 at 2:11 pm

Hi Penny, I have another question….on phase 3 we can have as breakfast a shake with fruit, ice and nuts. Can I substitute the ice and nuts with Almond Milk with no sugar? I normally do not drink milk but I like Almond Milk ( 40 calories, no sugar added) If yes, can you please advise the portion. Thanks in advance.

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Penny Hammond October 10, 2013 at 2:16 pm

Almond milk is allowed on phase 3, but it usually doesn’t have as much fat as nuts do. You could probably replace the ice with an equal amount of almond milk, and use the same amount of nuts or slightly less.

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jennifer October 11, 2013 at 10:01 am

I am on day1 4 I have lost 5 pounds! this very nice!!!!
Thank you very much

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Mary October 11, 2013 at 4:13 pm

Hi Penny, is me again….Which brand of Hummus do you think is the best to buy, or do I need to prepare the hummus by myself at home? Please advise, I will appreciate it. Thanks.

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Penny Hammond October 13, 2013 at 10:26 am

Preparing hummus from scratch is going to give you the most control over what it contains.
If you want store-bought hummus (or any other food), have a careful look at the ingredient list. Are there any ingredients that you should be avoiding, or any that you’re not sure exactly what the ingredient is? Prepared hummus is more likely to be made with corn oil or soybean oil (could be labeled as “vegetable oil”). You can look at the allergy warnings to see whether it could contain some of the foods you’re supposed to be avoiding – milk, soy, or wheat.

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Nerea October 13, 2013 at 4:23 pm

Hi
Can we eat as much as we want of sweet potato (2lbs) in one day or is it limitted ( i want to loose 20lbs)
Thx

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Penny Hammond October 14, 2013 at 10:04 am

You can have unlimited amounts of phase-appropriate vegetables. Sweet potatoes are okay to eat on phases 1 and 3, but you should avoid them on phase 2 as it’s a low-carb phase.

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Mary October 15, 2013 at 2:09 pm

Thank you Penny. Would you suggest any home made hummus recipe that will match the diet requirements? Thank you in advance :)

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Penny Hammond October 16, 2013 at 8:05 am

This recipe shows the traditional way to make hummus: http://mideastfood.about.com/od/appetizerssnacks/r/hummusbitahini.htm. I personally would use water instead of the liquid from the can.
There are a couple of alternative hummus recipes in the book: White Bean and Dill Hummus, and Sweet Potato Hummus and Cucumbers.
Remember it’s for phase 3 only.

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Mary October 17, 2013 at 11:26 am

Thanks a lot!!! :)

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Julia October 18, 2013 at 11:19 pm

I’m wondering when and if oat bran and ground flaxseed fit into the plan? We usually mix that with our oatmeal in the morning, and my Dr is big on the health benefits of oat bran.

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Penny Hammond October 20, 2013 at 8:36 am

You can have flaxseed on phase 3 days only, because it’s considered a fatty food.
Oat bran isn’t mentioned in the book and I can’t find any references to it on the website. It’s not a fatty or carby food, and doesn’t contain any of the banned ingredients, so I’d assume there aren’t any restrictions.
You can only have oats in phases 1 and 3 (as phase 2 is low-carb) – why not tweak your usual habit by having it with oat bran in phase 1 and with both oat bran and ground flax seed in phase 3?
Also note that Haylie says you can eat both old-fashioned oatmeal and steel-cut oats in phase 3 and she only lists steel-cut oats in phase 1 – it’s unclear why (may just be they forgot to list it) – you could try steel-cut oats if you’re in the habit of eating a lot of oatmeal.

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Marie October 18, 2013 at 11:51 pm

Is tilapia ok to eat during phase 3? It wasn’t on the list so I wanted to be sure.

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Penny Hammond October 20, 2013 at 8:26 am

Although tilapia is a low-fat fish, it’s not listed as okay to eat. According to a site admin on the Fast Metabolism website, that’s because it’s a farmed fish which is fed corn and soy. http://www.fastmetabolismdiet.com/healthy-seafood/.
Note that there’s nothing in the book saying that you should only eat wild-caught fish (or grass-fed meat, as factory-farmed meat is usually fed corn and soy as well), and I can find nothing written by Haylie on this matter, so it’s unclear.

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Cindy October 21, 2013 at 2:27 pm

I have a questions about the need to exactly 30 minutes after walking up. I know this seems silly, but I walk up and lay in bed for awhile. When do you think the 30 minutes starts? And why is that so important?

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Penny Hammond October 22, 2013 at 7:21 am

The best answer I can find in the book is this: “When you are awake and working, you have to keep eating. Otherwise, you leave your body without fuel, and then it thinks you are starving and before you know it, your metabolism is slowing down.” (p.35)

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Mary October 21, 2013 at 4:37 pm

Hi Penny, If one day I do not have protein at hand, can I use protein whey and mix it only with water on phase 2?
Thanks :)

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Penny Hammond October 22, 2013 at 7:11 am

Whey is from milk, so it’s a no-go in all phases (although it would probably be acceptable for the lifetime/maintenance diet, if organic)

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Mary October 22, 2013 at 11:14 am

Thanks again Penny. I have another question….I am on phase 1, can I have a one of the Ezekiel Sprouted Whole grain tortilla? I saw it on the book in one of the menus for phase 3. Can I have one as a ” grain ” in phase 1? Please advise and thank you in advance. :)

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Penny Hammond October 22, 2013 at 12:19 pm

Yes, you can have sprouted grain breads (and bread-like products such as tortillas) as grains/starches in phases 1 and 3.

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Mary October 22, 2013 at 1:06 pm

Thanks Penny. What is the portion for the sprouted tortilla? 1 or 2 ? Please advise.

Peggy October 22, 2013 at 11:12 am

In the morning on phase one, may I eat unsweetened applesauce instead of an apple. I know I can have other fruits, but I happen to have on hand some little containers of no sugar added applesauce that I’d like to eat.

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Penny Hammond October 22, 2013 at 12:24 pm

Haylie says no dried fruit or fruit juices because the sugar concentration is too high and either there’s little or no fiber (in juice) or the fiber is too easy to break down (in dried fruit).
She doesn’t say anything about unsweetened applesauce, which isn’t concentrated but won’t have the same fiber structure as whole apples.
There’s a forum discussion about it, with the consensus being that applesauce is okay if it’s unsweetened and doesn’t have any added juice, and maybe is better eaten with a meal: http://www.fastmetabolismdiet.com/forums/topic/phase-1-snacks/

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Hanan October 22, 2013 at 11:43 am

Dear Penny,

Can you tell me if the portions for meat and fish listed in ounces on page 107 of the book is for raw or cooked weight?

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Penny Hammond October 22, 2013 at 12:28 pm

According to the site administrator on the FMD forum, it’s raw weight (or cooked weight for cold cuts). http://www.fastmetabolismdiet.com/feeling-funky-on-phase-2/

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Hanan October 22, 2013 at 3:07 pm

Thank you very much

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Katie May 20, 2014 at 8:18 am

This page has been essential to me, starting this diet! Thank you. I have a question about the salad recipes in Phase 1 in the book. Don’t I need to eat a grain, too? For instance, the Tuna, Green Apple & Spinach Salad has no grain.

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Penny Hammond May 20, 2014 at 2:45 pm

If the meal you’re eating is supposed to have a grain and the recipe doesn’t include a grain, then add a grain on the side.

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Katie May 21, 2014 at 2:45 pm

Thank you. In the grain section, it doesn’t say how much non-wheat or sprouted wheat bread you are allowed?

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Katie May 22, 2014 at 6:16 pm

Also, I should ask the same about pita or tortillas. Thanks again.

Penny Hammond May 25, 2014 at 1:52 pm

The book doesn’t specifically give the portion size for non-wheat and sprouted breads. However, looking at the recipes, they list 1 slice sprouted-grain bread or 1 sprouted-grain tortilla for 1 serving. This is for both phase 1 and phase 3 – a little unusual because for all other starches, the phase 3 serving is half of that for phase 1.

Leslie October 23, 2013 at 9:35 am

First of all, thank you Penny for the amazing job you did to explain and summarize the diet. I started yesterday. And of course I have a question : do you know if we can use a juice extractor to make home-made-nothing-added “vegetable smoothies”. That will help me a lot to increase my vegetable intake and add some variety… it’s much easier for me to “drink” kale and other greeny-leafy stuff than to eat them…

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Penny Hammond October 23, 2013 at 9:22 pm

You’re welcome, glad to help!

I don’t see any reason why you shouldn’t have home-made green smoothies. Haylie says you shouldn’t have fruit juice because of the sugar hit and lack of fiber, but with leafy greens you won’t be getting any sugars. She doesn’t ask you to have a ton of fiber. And she says greens are good. So go for it! Try to have whole veggies sometimes so you do get the fiber, though.

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Leslie October 24, 2013 at 9:35 am

Thank you to answer so fast!
I do have some crudites, soups and salads. I’ll have smoothies for Phase 2 breakfasts, easier to swallow in the morning :))
Thanks again!

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Mary October 23, 2013 at 11:03 am

Hi Penny, Can you help me with this question? As per the book instructions, I need to drink half my body weight in fluid ounces every day. My half weight is 60 lbs. So how many cups of water do I need to drink ? Please advise and thanks again.

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Penny Hammond October 23, 2013 at 9:24 pm

Okay – so your weight is 120 lbs, and half your weight is 60 lbs.
You should have 60 fl oz of water every day.
There are 8 fluid ounces in a (USA) cup.
60 / 8 = 7.5
So the book says you should have 7.5 cups of water a day.

It looks like the Canadian cup is close enough in size to the USA cup to use the same number.

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Mary October 24, 2013 at 9:32 am

Thanks!!

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Annette in Mississippi July 17, 2014 at 9:05 pm

Mary, how tall are you? It doesn’t sound like you need a diet.

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Louise October 26, 2013 at 6:43 am

Penny
I travel with work weekly and I’m anxious about being able to access the phase appropriate foods when staying in hotels etc. Is there any advice that you can give me as I’m about to start on Monday?

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Penny Hammond October 26, 2013 at 9:03 am

Hi Louise,
Wow, it’s tough following a diet when you’re traveling all the time.
- Take it easy on yourself and spend the first few weeks getting used to things – working out what meals you can have that fit within the guidelines including asking questions at the places you usually eat while traveling, learning to eyeball the portion sizes you should be eating (carrying a scale and cup measures might look a little weird on the road). When you feel more comfortable with getting the foods you need, you can be more strict on the diet.
- Think about which days of the week you should follow which phases of the diet. If you can more easily find foods for phases 2 and 3 while you travel, it’s going to be easier to build your weekly diet around that.
- Try getting your snacks lined up in advance for the days you’ll be traveling.
- If you have access to grocery stores, you might want to get some of your foods from them instead of restaurants where you may have less control over what’s in the foods.
- Make sure you have access to enough water to meet your daily requirements.
- Also, it may be helpful for you to have phase-appropriate food ready to hand for the day you get back from your travels, to avoid frustration when you’re tired from traveling.
I hope that helps.

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Louise October 28, 2013 at 5:48 pm

Thanks Penny’ that’s some good advice.

Just one quick query, can I use rice milk to make porridge instead of water in phase one?

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Penny Hammond October 29, 2013 at 1:16 pm

Rice milk is okay in phases 1 and 3, so porridge/oatmeal with rice milk instead of water would probably be fine.

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Hanan October 30, 2013 at 12:13 pm

Hi Penny,

In the book it says that we can have all types of vinager but I noticed that balsamic vinager has 3 grams of sugar listed on the label per tablespoon even though sugar is not listed in the ingredients, can we use it.

Also, in the condiment section the book lists Salsa in phase 1 and 3, can you recomend a brand to use?

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Penny Hammond October 30, 2013 at 1:58 pm

There’s a small amount of natural sugar in balsamic vinegar (which is made from grapes, which have a natural sweetness). You probably won’t eat a huge amount of it.
Phase 2 of this diet allows a small amount of carbohydrate, for example fruit. Haylie includes balsamic vinegar in recipes for phase 2. Probably not worth worrying about.

For salsa, look on the ingredients list to make sure that the ingredients are tomatoes and other real ingredients, and no added sugars.

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Hanan October 30, 2013 at 2:37 pm

Thank you

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Mary P. October 30, 2013 at 4:53 pm

Hi Penny,
Love reading through your blog. Thank you.

I only want to lose 5 lbs. If this diet works for me, then I should be done before the week is over. Can I just stop after 1 week then go on to the Maintenance phase, or I must continue and finish the 28 days?

I started the diet this morning (because I happened to have all the foods I need for day 1 & 2), and I already ran into a big hurdle already. I felt so hungry after my morning (10 a.m.) snack (a medium-sized pear), which was exactly 3 hours after my breakfast (at 7 a.m. I had 2 small slices of sprouted grain bread and 1 peach). I couldn’t wait until 1 pm to eat my lunch, so I ate it at 12:30 — I waited as long as I could. My questions for you: Why do I feel hungry? What can I do about it? Instead of eating every 3 to 4 hours, can I shorten it to 2 or 2.5 hours instead?

Also, there was too much food for lunch. After eating a sandwich made with 2 slices of sprouted grain breads and 4 ounces of slices turkey and about 1 lb of yams, I couldn’t force myself to eat the fruit. My question, can I eat this left-over fruit at 2 pm, and eat my snack (regular, afternoon snack) at 3pm?

Thank you in advance for your guidance.

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Penny Hammond October 31, 2013 at 6:59 am

Hi Mary,

You’re welcome, glad you find it helpful!

If you reach your goal weight in fewer than 28 days, there’s no reason I can see in the book that you shouldn’t move straight on to the Maintenance phase.

I can’t find anything in the book to explain why you should wait 3 hours between meals and snacks – only that eating every three hours fuels your body, your hormones, and your brain (5 Major Players – Adrenals). It looks like Haylie is trying to persuade you not to go for long periods while you’re awake without eating.
So if you’re waiting fewer than 3 hours for your next meal or snack, there’s nothing I can find in the book that says you shouldn’t.

It’s possible that having fruit on its own makes you hungry as it’s a sweet food that could affect your blood sugar/insulin levels, so maybe having the fruit from lunch as a separate snack wouldn’t be such a good idea.
You could try reducing starchy vegetables at lunch (yams/sweet potatoes can be very filling) and having more non-starchy vegetables so you don’t feel so stuffed; then you’d be able to eat the fruit with your meal. Have a look at the Phase 1 recipes in the book to get an idea of the mix of foods that Haylie suggests for a lunch meal.

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Annette in Mississippi July 26, 2014 at 4:07 pm

The book’s repeated purpose for staying on the diet 28 days is to fix the metabolism’s problems which got the dieter there in the first place. Haley tries to encourage everyone to stick with the diet for that long because it is supposed to “fix the furnace”. If you don’t want your furnace fixed but just want to lose 5 lbs, then do as you said.

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Annette in Mississippi July 26, 2014 at 4:04 pm

The book’s repeated purpose for staying on the diet 28 days is to fix the metabolism’s problems which got the dieter there in the first place. Haley tries to encourage everyone to stick with the diet for that long because it is supposed to “fix the furnace”. If you don’t want your furnace fixed but just want to lose 5 lbs, then do as you said.

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Mary October 31, 2013 at 3:24 pm

Hi Penny,
This weekend, Sunday the 3rd is the change fall time one hour back. Is this going to affect my program? as I used to have my breakfast at 7:30 am so now in theory will be at 8:30 am. Please advise. Thanks :)

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Penny Hammond October 31, 2013 at 5:59 pm

Hi Mary,
Just continue to have breakfast within 30 minutes of waking up.

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Mary November 1, 2013 at 10:52 am

Thanks! :)

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Sharon October 31, 2013 at 4:10 pm

What about V8 juice to get the veggie portion for breakfast in phase 3?

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Penny Hammond October 31, 2013 at 6:09 pm

Some thoughts:
Haylie doesn’t mention vegetable juice at all in the book – she’s against fruit juice because the sugar concentrate is too high and the fiber is too easy to break down, so the sugars are delivered to your bloodstream too rapidly.
She doesn’t spend much time on making sure that you eat a lot of fiber.
100% vegetable juice V8 consists mostly of tomato juice, carrot juice, and beet juice, which aren’t as low-glycemic as other vegetable juices. However those vegetables are listed as okay to eat for this phase.
So it might be okay, but make sure that over the course of the day you’re not getting too many carbs, as this is only supposed to be a moderate-carb phase.

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Sharon November 12, 2013 at 11:58 am

Thanks

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Sandy January 13, 2014 at 12:00 pm

A lot of those canned veggies juices are high in sodium. Not good.

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Sharon October 31, 2013 at 7:42 pm

I am not sure what you mean by moderation.V8 juice contains only natural veggies in a liquid form. There e no additives. 1 c. is equal to 2 servings of vegetables.

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Mary November 1, 2013 at 11:34 am

Hi Penny, when you are in maintenance you are allow to have an alcohol drink once in a while correct? That means I can have a drink during the weekend? Or has to be once in a month? if yes, which alcohol drink do you suggest the better, bier, vodka or tequila? Is there a chance to have a glass of proseco or white wine?

Thanks in advance :)

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Penny Hammond November 1, 2013 at 6:39 pm

Haylie says that a drink once a week or so is okay.
There’s a whole section on alcohol during maintenance – Splurge Secret 3: Boozing it Up.
Here’s a summary:
- 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
- She mentions beer but doesn’t give any guidelines on it – note that if you’re sensitive to wheat/gluten it may be better avoided
- 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

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Mary P. November 1, 2013 at 4:54 pm

Thank you for your answers to my first posting. They are helpful.
I would like guidance on the following.
There is no limit to the amount of condiments and pickles (no sugar-added) are allowed in all three phases, does that mean I can eat as much of it as I want?
I am so used to eating all day, so it’s hard for me to not eating anything for a stretch of 2 to 2.5 hours. So I am thinking, if condiments like pickles (no sugar-added) don’t have a limit, can I eat them throughout the day?

I take my time (from 1 to 1.5 hours) to eat each meal, just so I can eat as much veggies (phase-appropriate) as I can (up to about 16 ounces for dinner). And to avoid felling hungry between meals. What’s the recommended length of eating time for consuming all the allowed food during each meal/snack?

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Penny Hammond November 1, 2013 at 6:57 pm

It sounds like you’d be eating pickles as a vegetable! Check to see what additives they contain and that they are phase-appropriate.

There isn’t any guideline to the eating time for consuming each meal or snack, but I’d assume that a snack may take 5-30 minutes and a meal may take 20 minutes – 1 hour or more. If you’ve got a lot to chew, I understand that it can take time.
If you’re grazing all day, either there’s the possibility that you may eat something that isn’t phase-appropriate because you’re on autopilot, or you’re spending your whole time obsessing over what you eat rather than having a break between meals. Maybe on a weekend or a day when you don’t have too many demands, spend time thinking about whether you’re really hungry at all times or whether it’s because of a habit or comfort eating.

Keep an eye on the amount of water you drink – sometimes people feel hungry because they’re dehydrated.
Do you feel hungrier on any specific phase, or in all phases? You may find that phase 2 (high carb) leaves you hungrier than the other phases.

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debbie killens November 1, 2013 at 10:46 pm

Hi Penny,

A little confused about the steel oats, in one of the recipes it say 1/2 cup with 1 cup of water is 2 servings but another place it say that but 1 serving. My question is what is a serving?
thanks
debbie

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Penny Hammond November 3, 2013 at 1:15 pm

Hi Debbie,
Remember that phase 1 is high-carb and phase 3 is moderate-carb.
In phase 1, a serving size is 1 cup of cooked grains.
In phase 3, a serving size is 1/2 cup of cooked grains.
Grains usually approximately double in size when cooked in water, so the first recipe you mention above would give about 1 cup of cooked oats (1/2 cup per serving, phase 3) and the second recipe would give about 2 cups (1 cup per serving, phase 1).
The smoothies look like they’re made with cooked oats, so the portion size already takes into account that the oats have expanded with cooking.

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Mary November 7, 2013 at 10:32 am

Hi Penny,
Regarding this question, I have a doubt too. As in the smoothie receipe it says that we have to blend first the steel oats to make it powder and after we add the ingredients to make the smoothie, so it is a little bit confusing as you said that the smoothies are made with cooked oats. Please advise, as I ‘ve been putting 1 cup of steel oats in my smoothie. Thanks in advance :)

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Penny Hammond November 8, 2013 at 7:51 am

You’re right – looking at the smoothie recipe in more detail it does look like you don’t have to cook the oats first.
Just make sure you’re using 1 cup per serving in phase 1 and only 1/2 cup in phase 3.

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Mary November 8, 2013 at 12:29 pm

Thanks :)

Lynda November 2, 2013 at 11:08 am

Hello
I have just been told by my doctor that I am pre diabetic and need to lose weight and exercise, would this diet be a good one to be on. I am 55 and post menopausal I have tried every diet known to man.

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Penny Hammond November 3, 2013 at 1:05 pm

Hi Lynda,
I’m sorry to hear that. It must have been scary to find that out.

Different diets seem to work for different people, which could be because of the foods involved or because of the habits you’re expected to follow. It often works best to find something that you’re comfortable with and that also matches your body’s needs.
There’s been a lot of weight gain over the past couple decades after many people went on low calorie and low fat diets, which are also usually high in carbohydrates.

The Fast Metabolism Diet could be a good diet from breaking out of your habits if you’ve been on low calorie or low fat diets in the past.
Another completely different approach could be intermittent fasting, like The Fast Diet, where you eat what you want 5 days a week and restrict calories the other two.
Both of those approaches can help if you’re breaking away from the diet trends of the past few years.
Alternatively, you could find out foods that you’re reactive to and avoid them – that helps a lot of people who have weight and other health problems – examples include The Virgin Diet (avoid the 7 foods that many people are intolerant to) or The Plan (test a wider range of foods; a more restrictive diet).
There are also a lot of other alternatives out there (I know, so many choices) – there are some quick summaries at with links to more detailed descriptions.

Have a look through a few plans, and for each one see if you’d be comfortable eating the foods and following the lifestyles they recommend. Whichever diet you choose, take time to read through the book to find out the reasons behind the recommendations. Sorry I can’t give you a definitive answer.

Good luck!

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umme asma absari November 3, 2013 at 11:53 am

hi,
can u tell me that am i take white rice instead of brown rice? can i take white bread or naan during phase 1?
i did this diet chart for 1 week but there is no change & i really upset about it. can u help me?

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Penny Hammond November 3, 2013 at 1:43 pm

Haylie suggests eating only brown rice or wild rice on phase 1 – no white rice. In phase 2 she says to avoid rice, and in phase 3 eat only wild rice.

Naan is usually wheat-based, so you shouldn’t be having it at all on this diet.

Do you usually eat rice every single day? If so it’s possible that you have the same reaction to rice that many people have to wheat. If you usually eat wheat and rice every day you’re not getting results on this diet, make sure you’re avoiding wheat but also see if it works to avoid rice as well and only have alternative grains.

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Christina November 4, 2013 at 11:52 am

I don’t see the grain farro on any of the food lists. Is it allowed or is there a reason to avoid it?

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Penny Hammond November 4, 2013 at 12:07 pm

Farro contains some gluten – however this isn’t a gluten-free diet, so you should be able to eat it in phase 1 and phase 3 in the appropriate portion sizes for each of those phases. However, if you’re gluten-intolerant or have celiac disease, you should avoid it.

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Mary November 5, 2013 at 11:39 am

Hello Penny,
I have a question, probably a silly question…..on Phase 3 we are allow to have 1/4 cup of raw pistachios, they should be without the shell to measure the 1/4 cup or with shell? Please advise, I will appreciate it.

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Penny Hammond November 5, 2013 at 2:37 pm

I assume that all nuts should be measured without the shell.

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Maria November 5, 2013 at 10:47 pm

I have just completed day one and am excited of the prospect of reintroducing foods in a healthy way however I have an allergy to tree nuts and fruit. do you have any suggestions for replacement foods? thank you

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Penny Hammond November 6, 2013 at 7:26 am

Nuts and other fatty foods are only used in phase 3.
If you can eat seeds, you can have them instead of tree nuts.

Fruits (except lemons and limes) are only used in phase 1.
Are you allergic to all fruit? Is it a full allergy, or oral allergy syndrome (where you get an itchy mouth when you eat raw fruits)?
If you can eat some fruits but not others, choose the ones that are okay for you.
If you have oral allergy syndrome, try eating cooked fruits instead of raw.
If you can’t eat any fruits at all, you could substitute with high-glycemic vegetables such as sweet potatoes, beets, or cooked carrots.

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Anjie November 7, 2013 at 10:22 am

Started the fmd on Monday , weighed myself yesterday and I had lost 1kg. I was so pleased but that was short lived as I started my period this morning and I have been eating wheat free pretzels on a protein and veg day. Also had a small piece of cake. Annoyed with myself but how should I proceed now?

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Penny Hammond November 8, 2013 at 7:48 am

It’s not unusual to get carb cravings when you have your period – don’t beat yourself up about it!
You could follow phase 1 as best you can for a few days and then move on to phase 2 and start the cycles again.

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Stacey Holliday November 7, 2013 at 7:01 pm

Because of a history of diverticulitis, my doctor says I must avoid all berries or anything with seeds, even strawberries (which have the seeds on the outside,) and huckleberries which have a tiny seed inside…also no skins, like tomatoes, which I have to peel and seed before eating. No peppers like jalapenos. NO BEANS makes a big dent in this diet. No corn in any form.How can I substitute for these things? Are there substitutes listed in the book? I have ordered it online but it won’t get here till December. Thanks for your help. Stacey

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Penny Hammond November 8, 2013 at 8:06 am

Poor you, it must be frustrating to have to de-seed/peel or avoid so many foods.

You don’t need to follow the meal plans in the book; you can follow the meal map which tells you how much of each food group to eat at each meal. For each of the phases it’s listed above, under “what to eat,” under “meals” and “portion sizes.”
There aren’t substitutions listed in the book, but here are some ideas:
- Instead of berries, you can eat other fruits (note that the diet calls for a lot of fruit in phase 1, none in phase 2, and a limited amount in phase 3).
- Quite a few of the recipes have tomatoes – you could choose other recipes, or use seedless canned tomatoes where you can, or peel and seed the tomatoes (cut a cross in the tomato skin and put it in boiling water for 10-30 seconds to make tomatoes much easier to peel).
- You could leave peppers out of recipes or substitute with a little chili powder or similar if you can have that.
- There’s no rule that you have to eat beans on this diet – you can use another protein instead.
- You’re supposed to be avoiding corn anyway on this diet!

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Jonathan November 9, 2013 at 6:24 am

Hi there

Thanks for this resource. valuable.

Quite a fan of this ‘way of eating’ but have a couple of questions on portions:

[1] on phase 1 I make a smoothie for breakfast with high GL fruits and 50g of finely milled porridge oats. That seems fine and clear as on page 183 there is a basic recipe to follow. When I get to phase 3 I want to do the same smoothie but with low GL fruits. The principles is less carbs on phase 3 but recipe on page 217 uses same amount as phase 1. Confused… maybe a typo?

[2] The principle of increasing portion size to lose more weight seems bonkers but I get the principle BUT nowhere can I find confirmation of what I presume is the principle of ratios – i.e. presumably one should increase the amount of EVERYTHING in that meal / phase and not just a bit of it? i.e. is it all about what and in what proportion?

[3] understanding organic / pesticides / growth hormones and all that kind of stuff is hard. Am I right in thinking that generally US policy is more ‘lax’ than in Europe and so in EU we are more likely to be sold less scary foods?

Thanks

Jonathan

P.S. I am personally less bothered about Sat / ‘bad’ Fat. I think [but am not qualified to advise others] within the next 2 years there will be a complete shift in Govt advice – instead of demonising fat I think they will figure out it is high GI carbs / sugar / alcohol that is making people obese. I think [but am not qualified to advise others] so far this message has been slowed by Big Pharmaceutical firm’s sales of statins which are of questionable benefit to those who are not chronic. Anyone who wants to know more should read ‘Escape The Diet Trap’ by a UK GP / MD called John Briffa

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Penny Hammond November 9, 2013 at 7:29 am

Hi Jonathan,

(1) Check the number of servings for each recipe – yes, it could be a typo. The USA version of the book has different serving sizes.
(2) Yes, everything should be increased if you’ve got more weight to lose. So if you want to lose up to 20 lbs, use the serving sizes in the book. If you want to lose 21-40 lbs, use 1 1/2 times the serving sizes. For 41-60 lbs, use 2x the serving sizes of everything. Etc. Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies
(3) In the USA many foods are genetically modified – especially soybeans (soya) and corn. Some foods imported to the EU may include those ingredients, but they’re generally identified. Also, in the USA meat and milk are usually “factory farmed”, with the animals kept inside their whole lives or most of their lives and fed (GMO) soybeans and corn, and given hormones and antibiotics. It’s much less likely that EU animal foods are intensively farmed like that. Also, the USA has some extreme climates and may have higher use of pesticides, but pesticides are used in the EU as well.

There are an increasing number of dietary recommendations that say “saturated fat is bad” is an out of date statement, and there are calls to change government guidelines on them. But even if that’s the case, it would be a good idea to keep an eye on the quality of the fat – fat is where toxins are stored, and if an animal is fed a diet containing toxins they could be concentrated in the meat or dairy fat.

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Jonathan November 10, 2013 at 6:27 am

Hi

please can you help me understand how many G of oats on p1 and P3?

thank you

Jonathan

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Penny Hammond November 11, 2013 at 8:33 am

1 cup of cooked oats is about 120 grams. 1 cup of dry oats is about 90-100 grams. (Information from website searches – I didn’t weigh them to confirm. If you want to check yourself – a US cup is a volume measurement, about 225 ml in a measuring jug).
Phase 1 you’re supposed to have 1 cup of (cooked) grains per serving; phase 3 you’re supposed to have only 1/2 cup.
So that would imply 120 grams of cooked oats per serving in phase 1, and 60 grams of cooked oats per serving on phase 3.

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Laurie B November 11, 2013 at 12:20 pm

Hi Penny! So glad to find you. Julie and I have been on the FMD 2 weeks today. I’m down 4.5 lbs–doing the 20lb goal plan. Know we messed up some — the plan is a bit confusing at first. I think your consolidated info will help me keep from making the same mistakes again. Can you answer a few questions?
–Where do I order the FMD Bars talked about in the book? Looked on Haylie’s shopping page and could find the powder but no bars. Would love to get some if they are available.
–In phase two, the blank meal map calls for just protein at both snack times. Can veggies be added here in any quantity?
–In phase three is it just ONE whole egg whenever I have eggs? (I somehow can’t get into the egg white thing!) If I have a hardboiled egg for a snack should i add a healthy fat like nuts or safflower mayo?
–speaking of safflower mayo, I bought Haines at the healthfood store but it has eggs and dehydrated cane juice in it even tho it lists carbs as 0. Is it ok?
–I would like clarification on phase three’s “healthy fat/protein. Say, flax seeds in my oats. Does that satisfy that requirement for that meal? More to the point– how many grams of protein are needed to satisfy the “protein” requirement?
–lastly, but most important– are people having trouble with their bowels on this diet. I am having hardly any stool and it is quite different than normal. Julie is having even more trouble, skips 2-3 days then constipated. YUK she is also very bloated. We usually have 1/4 cup flax daily but with only having it 3 days out of seven, what is a good alternative for that problem? Would love to know what others are doing? I don’t think poor elimination is healthy and certainly will cause toxin retention. THANK YOU for answering ASAP!

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Penny Hammond November 12, 2013 at 3:10 pm

Hi Laurie,
I’m glad you’ve been having success so far!
- FMD bars – according to the Facebook page, Haylie decided to stop offering them – “I wasn’t 100% happy with them, and I don’t want to offer you guys anything but the very best.”
- Phase 2 snacks – Make sure you eat lean protein for the snack, but you can also have phase 2 veggies. See “Phase 2 Crash Stash” (p.195) – get a package of sliced roast beef or turkey, divide it into ziplock bags (about 3-4 slices per bag), add some veggies, and stash them in the refrigerator for a quick snack.
- Phase 3 eggs – yes, just one egg per meal (or max 1 egg yolk and 3 egg whites). The egg recipes in phase 3 also have about 1/4 to 1/2 portion of a healthy fat in addition to the egg.
- Safflower mayo – eggs should be okay (there’s only a small amount of egg used when making mayonnaise). See how much dehydrated cane juice is in there – if it’s right at the end of the ingredient list, and you’re only having a small amount of mayo, you might be able to ignore it.
- Phase 3 healthy fat/protein – nuts and seeds are listed as fats, not proteins. So you should have one of the foods listed as protein as well. Protein portion sizes are 4 ounces of meat, 6 ounces of fish, or ½ cup cooked legumes in all phases
- Bloating and constipation – Make sure you’re having plenty of leafy green vegetables, at every meal if possible – they’ve got quite a lot of fiber which should help. Try chewing your food really well (yeah, I know, you’re spending your whole time eating on this diet, and chewing just makes it take longer… but try it anyway!) – chewing carbs can help with their digestion which should help reduce bloating, and in general if you chew your food well it’s easier to digest. Drink lots of water to help avoid constipation. You could also try probiotics.

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Greg November 11, 2013 at 1:50 pm

Hello,
Can I drink V8 juice during any/all of the stages? The guidelines prohibit fruit juices, and I plan on eating all of my portions of whole vegetables and drinking all of the suggested water, but I would like to drink V8 juice because I enjoy it.

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Penny Hammond November 12, 2013 at 2:46 pm

It’s not clear in the book whether you can have processed vegetable juices. In general the diet encourages you to have whole, unprocessed foods.

100% vegetable juice V8 consists mostly of tomato juice, carrot juice, and beet juice, which aren’t as low-glycemic as other vegetable juices – they might cause a bit of a blood sugar rush when eaten as juice rather than whole vegetable. Note that these vegetables are listed as okay to eat on phases 1 and 3.

The site admin on the diet website says V8 isn’t allowed “because Haylie doesn’t list it” – that might be a narrow interpretation. She suggests a green smoothie recipe instead. http://www.fastmetabolismdiet.com/feeling-funky-on-phase-2/

My guess would be that the veggie-only version might be okay in phase 1 as that’s high-unprocessed-glycemic, a no-go in phase 2 because the veggies aren’t allowed, and should be used in moderation in phase 3 as that’s moderate-carb. And no to the ones that are combined veggie and fruit juices.

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Mary November 11, 2013 at 3:36 pm

Hi Penny,
The edamame ( soy beans ) are permitted on the diet as veggie protein ? Please advise.
Thanks,

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Penny Hammond November 12, 2013 at 2:37 pm

This is a no-soy diet. The only exception is for vegans, who can have these unprocessed soy products only: organic non-GMO tofu, organic non-GMO soy tempeh, organic non-GMO edamame.
If you’re not vegan, you shouldn’t have edamame on this diet.

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debbie killens November 13, 2013 at 8:03 am

Hi Penny,
I am on my 4th week and have lost 9 lbs but have gone the last 4 days with no weight loss is this the way it goes, discouraged was really hoping to be closer to the 15 mark.

debbie

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Brenda November 13, 2013 at 9:14 am

Hi Haley,
Thanks for this forum. 2 questions-can you eat canned green peas in any phase? Also, what if you accidentally mess up, like eat canned diced tomato/green chili on phase 2 with eggs? I’m starting week 3, have lost 9 lbs, and am psyched to continue! Actually 3 questions. Is almond milk, unsweetened cocoa powder and stevia ok for phase3 for hot cocoa? Thanks for your help.

Brenda

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Penny Hammond November 13, 2013 at 4:40 pm

Hi Brenda,

If you want to contact Haylie directly, you can reach her through her Facebook page, https://www.facebook.com/hayliepomroy.

Canned vegetables are allowed. Peas are only listed for phase 1, but should probably also be listed for phase 3 as they’re moderate-carb and other legumes are allowed.

If you accidentally mess up, it was an accident – just don’t repeat the mistake!

Almond milk and stevia are okay on phase 3, but the only time cocoa is allowed is on phase 1 – and it’s supposed to be raw cacao powder, which isn’t quite the same as unsweetened cocoa powder.

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Mary November 15, 2013 at 8:28 am

I am really enjoying most of this diet. However I’m confused because in the book on the meal map it does not match Week 2 Phase 3 says to east P3 oatmeal which is a 1/2 cup. What happen to the fat/protein, veggie and Fruit?

Good job making everything easy to follow.

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Penny Hammond November 15, 2013 at 7:46 pm

Not sure if I’m looking at something different – in the Week 2 Meal Map Phase 3 I see these breakfasts:
Friday is P3 Cucumber Hummus Toast, 1/2 grapefruit
Saturday is Berry Nutty Oatmeal Smoothie
Sunday is P3 Egg and Toast with Tomatoes and Red Onion

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Mary November 15, 2013 at 10:42 am

Good Morning Penny, I am writing to let you know that I will finish my 28 days cycle this coming Sunday. My weight when I started was 56 kg. and today, Friday only 2 days from the 28 days cycle goal my weight is just 53kg. I am a little bit disappointed that I only lost 3 kg. as I was following with exactitude the rules. Do you have any idea why I haven’t loose up to 10 kg. as Hayle suggests in her book? Please advise :(

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Penny Hammond November 15, 2013 at 7:40 pm

Sorry to hear that.
Your starting weight of 56 kg (123 pounds) and current weight of 53 kg (117 pounds) sound pretty low unless you’re significantly under 5 feet/1.52m tall – if you’re already at a healthy weight, the diet won’t make you underweight.

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Diana November 15, 2013 at 11:25 am

I had a case of food poisoning last night…today is first day of phase 3 and I have no appetite and am still in bed. What should I do?

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Penny Hammond November 15, 2013 at 7:48 pm

Food poisoning isn’t fun. If your body’s telling you not to eat, sometimes it’s a good idea to listen to it. Probably best to get over the food poisoning (and eat sensibly when you have an appetite) before you go back on the diet.

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Lynda November 16, 2013 at 3:02 pm

Can you let me know what is the portion size for protein and fats eaten as a snack? Is it 1/2 the portion size of proteins and fats for meals?

I have completed my second week and have lost only 4 lbs, I’m wondering if my portion sizes have been wrong.

Thanks!

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Penny Hammond November 17, 2013 at 7:54 am

The protein snack portion size for phase 2 is 2 ounces (the book specifically gives that amount for deli meat, and phase 2 snack recipes are generally in that range).

The fat/protein snack portion size for phase 3 is less clear. If you’re eating deli meats or other proteins like shrimp, the portion size is still 2 ounces. Nuts are the only fat/protein in some of the snack recipes (2 tablespoons of nut butter, 1/4 cup / 4 tablespoons of raw nuts). The legume snack recipes for hummus have 8 ounces of chickpeas/beans and 4 teaspoons of tahini/ground sesame seeds per serving. The guacamole doesn’t even have a protein in the ingredients, and a serving is 1/2 avocado and 1 teaspoon safflower mayonnaise.

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Jordan November 21, 2013 at 12:46 am

Hi Penny!
I just heard about this diet so I’m going to start it tomorrow. I’m kind of confused about when it starts a new phase, it says to avoid these foods. Say I’m in phase 2, do I avoid foods from phase 1? I want to lose about 30 pins and would love to by Christmas.

Thank you!!

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Penny Hammond November 21, 2013 at 7:48 am

Hi Jordan,
Thanks for your question – I’ve tried to make the post a little clearer by adding links to the general “foods to avoid” section.
In phase 2 you don’t avoid foods from phase 1, you avoid some of the same foods you avoided on phase 1 (wheat, corn, dairy, soy, sugar, caffeine, alcohol, dried fruit, fruit juices, artificial sweeteners) and also change from high-glycemic, moderate-protein, low-fat foods to high-protein, high-vegetable, low-carbohydrate, low-fat foods.

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Bency November 22, 2013 at 12:06 pm

Hi Penny,
How come broccoli is not listed under vegetables for Phase 3?
Thank you in advance.
Bency

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Penny Hammond November 22, 2013 at 12:22 pm

Hi Bency,
I double-checked and you’re right, broccoli wasn’t listed for Phase 3 in the book. Probably a mistake from the book’s editors, and I found broccoli in a phase 3 recipe, so I’ve added it in the list above.

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Vicky November 24, 2013 at 3:44 pm

Hi Penny,
I was wondering if you can use any type of dressing on the salads or vegetables? Also can you put anything on the wild rice?
Thanks in advance
Vicky

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Penny Hammond November 24, 2013 at 9:31 pm

Hi Vicky,

For phases 1 and 2 you’re supposed to eat any fats, so you can’t have regular salad dressings. There are phase-specific salad dressing recipes in the book. The phase 1 recipes has mango puree, balsamic vinegar, cilantro or parsley, lime juice, and stevia or xylitol. The phase 2 recipe has cucumber, garlic, balsamic/apple cider vinegar, cilantro or parsley, dill, stevia or xylitol, and sea salt.
In phase 3 you can eat healthy oils, so an olive oil-based dressing without added sugar would work.

You could try putting the salad dressing on the rice in phase 1, or herbs, or something else that’s listed as okay to eat on that phase. For phase 3, you can add fats. On any phase, you can use any of the ingredients listed as okay to eat.

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Cindy November 29, 2013 at 3:09 pm

Hi:

Is nitrite free pastrami allowed, the only difference I could find between corned beef and pastrami was that one is wet brined and the other dry brined. Also why is veal excluded? Is it because it is milk fed? Thanks.

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Penny Hammond December 4, 2013 at 5:09 pm

Nitrate-free deli meats are allowed, and pastrami is usually considered a deli meat, so you can have nitrate-free pastrami.

I can’t see anything in the book saying that veal is excluded.

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Sharon December 2, 2013 at 8:26 am

Hi, I started the diet two weeks ago. My first week I went down 4.6 lbs and I was happy with that but just weight in this morning after my 2nd week and I am only down 1 lb : (. I stuck to it all week with the exception of having a few bites of carrot cake and a few sweet potatoe fries on my birthday (phase 3), would this be enough cause for the low weight loss?? I have about 50lbs to lose so this could be a long journey for me at this rate. Feeling discouraged

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Penny Hammond December 4, 2013 at 5:28 pm

Congratulations with your weight loss so far!
Keep an eye on the portion sizes, and see if that helps.

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Vicky December 2, 2013 at 9:39 pm

Hi Penny,
Can you have Escarole in any phase? It is not mentioned as a vegetable allowed or disallowed. Thanks for your help. On my second week and doing well.
Vicky

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Penny Hammond December 4, 2013 at 6:03 pm

Hi Vicky,
Other green leafy vegetables, such as arugula and kale, are allowed on any phase, so I’d expect that it would be fine on any stage.

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wayne December 4, 2013 at 6:55 pm

A friend gave me the book after he had lost 35 lbs. He told the more I eat of the foods in order of the phases the more the weight loss. I thought he was joking, but I tried the diet anyway. I weighed in at 385 lbs on day one and weighed 330 lbs after 28 days. I followed the meal plans almost exactly as listed. I ate double, triple and sometimes more portions. Unbelievable, lost 55 lbs. I backslid a little during Thanksgiving week and gained 8 lbs but just started diet again and lost that in 3 days. My question is should I forego vitamins and supplements on this diet?

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Penny Hammond December 8, 2013 at 4:42 pm

Congratulations on your weight loss so far!

The book recommends that you take supplements, “especially a high-quality, clean multi-vitamin and a food-based essential fatty acid supplement”. This website concentrates on the food side of diets, so if you want more details please refer to the book.

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Suzanne December 6, 2013 at 1:46 pm

Is the portion size for hummus the same if it’s store bought versus the white bean and dill recipe? The recipe says it makes 6 servings but it looks like it’s a lot more than 3 cups after I made it!

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Penny Hammond December 8, 2013 at 4:44 pm

You’re right, there’d be a difference – the book says that a serving size for up to 20 lb of weight loss is 1/3 cup (phase 3 only)

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Allison December 11, 2013 at 7:33 am

I did really well the first week. Lost 7 lbs but I have stalled. Is that normal?

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Allison December 12, 2013 at 6:49 am

Another clarification. I only eat the sprouted bread. And I have more than 20 lbs to lose. So what has happened this week compare to lat weeks 7 lb

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Penny Hammond December 15, 2013 at 9:52 am

Are you using the recommended portion sizes? If you have more than 20 lbs to lose, the author recommends increasing your portion size – for every additional 20 pounds you want to lose, add a half portion.
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies

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Marguerite December 16, 2013 at 12:07 pm

I am beginning my third week. I have only lost 5-6 lbs and am feeling discourged. Also, why does my weight fluctuate especially during phase 3? I actually gain back a few pounds. I am drinking the water and following the diet faithfully!

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Penny Hammond December 16, 2013 at 1:17 pm

The author basically says that it’s the cycle of phases that boosts your metabolism, so it’s not a good idea to weigh yourself on a daily basis.
Are you feeling any other improvements to your health, apart from weight loss?

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Marguerite December 30, 2013 at 12:37 pm

I noticed that I have had NO headaches, which I did have every few weeks before the diet. (I am guessing from the sugars in my previous diet?) I ended up on a plateau for eight days, then Christmas came so I ended a few days prior to my 28 days. I plan to begin again after the new year. I had only lost 7 lbs total but I can notice a difference even if others can’t. My pants are looser, clothes more comfortable, so no need to go to a larger size! I would like to lose another 7 when I start again. I probably would have had a hard time losing 20, but 15 would have been very nice:)
The diet has made me think about what I am eating, and I still use some of the recipes and really like the sprouted wheat bread. I am eagerly waiting for the cookbook, which I have already ordered!

Marguerite

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Roberta December 21, 2013 at 2:17 pm

I have a question regarding the nuts. I started eating unsalted roasted almonds thinking it would be ok. I have now noticed that we are to stay away from roasted nuts. Why is that and have I done much damage?

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Penny Hammond December 22, 2013 at 5:45 am

The author doesn’t give a clear explanation of why you should avoid roasted nuts, but talks about the nutritional benefits of raw nuts. Presumably roasting nuts changes their nutritional profile in a way that’s considered un-beneficial in this diet. Don’t worry about having done damage.

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Sandra December 27, 2013 at 8:34 am

Hi Penny, I was wondering, for fish, can I eat catfish? Is canned tuna allowed? And also can I eat wholegrain bread instead. Will I lose weight? Im 5’1 and about 108 lbs. I want to lose 8 lbs. (100lbs was my actual weight) .Thanks in advance. :)

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Penny Hammond December 27, 2013 at 12:20 pm

Hi Sandra,

I can’t find anything in the book or website on catfish. It isn’t listed as one of the allowed foods. Catfish is commonly farmed, and the website advises against eating farmed fish as they could be fed soy or corn. So I’d assume that you shouldn’t have catfish while following the different phases, although it isn’t exactly clear.

You can eat canned foods if the food is listed as okay to eat. Canned tuna is allowed.

Wholegrain bread is usually made with wheat, and you shouldn’t have wheat on this diet, so you shouldn’t eat it on this diet.

If you’re 5’1″ and 108 lbs, you’re probably already pretty slim, even if you have a small frame. If you were 100 lbs at one point, it’s possible you were underweight, which may not be healthy. Following this diet is intended to take you to your healthy weight range, so you probably won’t lose additional weight. Concentrate on being healthy instead!

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Lani December 30, 2013 at 9:07 pm

Has anyone had success trying to lose 60+ lbs on FMD? I plan on starting on Jan 6th, but am feeling a little worried about having to drink 114 oz of water a day, and large servings of food. I’m supposed to have 1/2 serving more for every 20 lbs I’d like to lose. For some recipes, this comes out to 4 cups of soup (?? I can’t even get that much in me), 12 oz of fish, 4T almond butter. These amounts are hard to wrap my mind around. Any ideas? I’d like to be successful…

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Sara January 7, 2014 at 11:57 pm

I’m gathering all the info and getting ready to start the diet. I’m currently in the same boat, I thought I read that part in the book wrong, but if you are seeing it the way I am then I’m not going crazy! Are you doing the large portions? Are you losing? I’m scared to eat that much!

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Suzanne D December 31, 2013 at 8:01 am

Hi Penny,

I am planning on starting this diet next Monday. I am reading the book now and I just read that the type of exercise you do HAS to follow the phases. But I am a tennis and paddle tennis player and play almost every day. I am on a few teams and have matches and it would be hard to get out of them. If I only had 20 pounds to lose it wouldn’t be a problem to bow out for 28 days but I have 80 so that would not work.

How big a problem is it to exercise “out of phase?”

Thanks, Suzanne

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Penny Hammond December 31, 2013 at 11:38 am

Hi Suzanne,
We look at the food part of diets, not the exercise part, so I’m afraid I don’t have much knowledge about that.
Check out Haylie’s website including the forums, also her Facebook and Twitter pages.
Good luck!

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Cindy January 1, 2014 at 10:22 pm

I can’t decide if I want to focus on 20 pounds or 40 pounds for my program. I am at 180 and would love to get to 140 but 160 may be ok.. Do I eat for 20 or 40 pound loss? My metabolism is dead so I am nervous about eating for 40 pound loss. Any suggestions?

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Penny Hammond January 2, 2014 at 8:04 am

Haylie says that your goal weight should be how much you want to weight and what weight makes you comfortable, makes you feel like a “normal person.” It has nothing to do with BMI (although aiming to be underweight according to your height and build probably isn’t going to work on this diet).
If you’re still not sure, why don’t you start “training” for this diet using the regular portion sizes – there are a lot of habits to develop and new foods to eat. When you’ve got the hang of it and can go through the phases without stress, have another think about what your goal weight is and eat portion sizes according to the diet’s recommendations.

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Christina January 2, 2014 at 7:28 pm

Hi. We just started the FMD. We are on week 1, day 4. I have a question about the avocado for tomorrow. They are listed as a veggie ( which is unlimited) and they are also a fat (so it says we can only have 1/2). Can we have some clarification please on how much we can eat? Thank you. Happy New Year.

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Penny Hammond January 3, 2014 at 3:25 pm

The book is a little unclear about avocados in phase 3, It lists them as a vegetable and also as a fat. It says you should have unlimited veggies and to use healthy fats liberally in phase 3, but it suggests a serving size of 1/2 avocado for 20 pounds of weight loss. So it seems that although you should use healthy fats liberally, you shouldn’t have them in unlimited quantities. I’d assume you should have 1/2 avocado, but not worry too much if occasionally on phase 3 you have a little more.

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Christina January 4, 2014 at 11:59 am

Thank you so much. One more questions… In Phase 3 when it says fat/protein, does that mean fat and protein?

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Penny Hammond January 4, 2014 at 3:09 pm

It looks like fat/protein means a fatty protein or protein plus fat.

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Angie A January 3, 2014 at 8:04 pm

Penny,
Thank you for your support. I started the diet 5 days ago and after reading through your entire blog you have clarified many of my question.. Have not weighed myself yet and have been very very tired. I am sure it is the caffeine and sugar withdrawn. I only have two remaining questions…
1. Phase 3 list “fat/protein”, is the / an or? Can I only have 1 fat or 1 protein
2. I am a grazer and have a hard time eating all the food in one meal. Can I eat my Breakfast grain at 7:00 and the Breakfast fruit at 9:00?

Thanks again for your support and summary. I have been carrying my book around at the grocery store and this is much easier.

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Penny Hammond January 4, 2014 at 3:06 pm

Hi Angie,
It looks like “fat/protein” in the table on page 69 means a higher-fat protein, or protein plus fat.
The book doesn’t give clear guidelines for grazers, but it does ask you to have all the recommended food types at the same time. You could try putting together the whole phase 3 breakfast meal, having half (or as much you can eat until you’re full) and then finishing the rest when you get more room.
I hope you’re getting your energy back!

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Lori January 3, 2014 at 11:04 pm

I’m planning on starting this diet on Monday and am very excited. I’m just wondering if flavoured vinegars are ok to use?

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Penny Hammond January 4, 2014 at 3:08 pm

It looks like you can have any type of vinegar except rice vinegar. But watch out how the vinegar is flavored – check for added sugars or other foods you shouldn’t be eating on the phase you’re on.
Good luck with the diet!

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CM Danzy January 5, 2014 at 2:48 pm

Can I have animal and vegetable proteins in the same meal?

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Penny Hammond January 5, 2014 at 3:30 pm

I can’t find anything in the book that says you can’t mix or combine animal proteins and vegetable proteins, so go ahead.
Make sure the vegetable protein you want to eat is permitted on the phase you’re in.

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sweden January 5, 2014 at 11:27 pm

Hi.I will begining my very first day tomorow:-)But i have some questions.Phase; 1 & 2Could I mix rice milk to do smoothie?
When can I eat hard boiled eggs, and it is with the yolk?why cant I eat carrot and when can I eat banana (banana smoothie)When I wook upp:Should I eat within 30 minutes but when should I exercice?
Sorry for my poor english//sweden

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Penny Hammond January 6, 2014 at 8:26 am

Hi,
You can use rice milk in phase 1, but not in phase 2. Using rice milk in your smoothies in phase 1 would probably be okay.
In phases 1 and 2 you should only have egg whites; you can have egg yolks (as well as egg whites) in phase 3.
The book tells you to eat breakfast within 30 minutes of waking up. “Never get up and exercise in the morning before you’ve eaten breakfast or at least a snack. Eat at least 30 minutes before exercising.”

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Greta apap January 7, 2014 at 2:34 am

Hi, thanks a lot for the summary, i have the book but the summary really helps for quick referral. As a grain, is it possible to have bulgur ?

Greta

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Penny Hammond January 7, 2014 at 12:30 pm

Bulgur is cracked wheat – as it’s a wheat product you shouldn’t have it on this diet.

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Greta Apap January 8, 2014 at 4:46 am

oh ok thanks, didnt know that. one last question, i like to prepare my chicken boiled in broth so as not to use any oil for phase 1 and 2, if im very hungry is it ok to have a bit of broth before the meal, it s just water, chicken cube , carrots and marrows

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Penny Hammond January 8, 2014 at 7:03 am

I don’t see why having some broth without fat would be an issue.

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Tasha January 7, 2014 at 11:20 am

Hello
I am in phase 1 still and made oatmeal the last two mornings to eat with fruit….YUCK!
Any other ideas for a good phase 1 breakfast that does not include a smoothie as well.
Also for snacks in phase 2 how many ounces of jerky can you have?

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Penny Hammond January 7, 2014 at 12:39 pm

There’s a strawberry french toast recipe in the book for phase 1 breakfast. You can also check out recipe ideas on the FMD forum at http://www.fastmetabolismdiet.com/forums/forum/recipes-and-food/.

There’s a recipe for turkey jerky in phase 2 that shows 1 – 1-1/2 pounds of turkey breast being made into 4-5 servings, which implies about 1/4 pound or 4 oz per serving – but the meat will lose some weight during the drying process. The serving for deli meat is 2 oz, and I’d assume that 2oz or less would be a good serving size for jerky.

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Angie A January 9, 2014 at 9:04 am

Penny, Thanks for your support.. I love the summary at the beginning.. it is much easier then carrying the book to the store. Two questions…1. I know you can eat unlimted phased appropriate vegetables.. can you eat then during the 3 hour waiting period? 2. In Phase III you can have Fat/Protein at each meal? Is this a “and” or “or”. ie can we have a Fat and Protein or Fat or Protein. I am on my 10th day and have only lost 4 lbs.. not sure if I am eating too many vegetables? Thanks again…

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Penny Hammond January 9, 2014 at 6:38 pm

Hi Angie, glad to help!

I can’t find any clear guidelines in the book about eating between meals and snacks – Haylie says you should be eating frequently instead of having a long time between meals, and it looks like the amount of time she recommends between meals and snacks is there so you don’t have a long break between meals. I also notice that on p.173 she tells you to eat 10-15 grams of protein every 2 hours – a little more frequent than her other suggestions. You could try that, and another alternative is to have a lot of water between meals and snacks to fill you up.

In phase 3, fat/protein appears to mean higher-fat protein or fat plus protein – so it’s both.

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Viviana January 15, 2014 at 10:51 am

Hi Penny, I agree, your summary at the beggining of this post is great. Even though I have the book, It’s very helpful to see everything on one page. My question is about avocados. The recipes and portion guidelines state 1/2 of an avocado as a serving. Am I correct in assuming it must be the small type “Haas” avocado and not the larger ones that sometimes come from Latin America? That would make a big difference. Thanks.

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Penny Hammond January 15, 2014 at 7:39 pm

I would actually assume that it would be 1/2 an avocado of whatever type. You can eat avocados only in phase 3, and they’re included as a fat. The smaller, dark green, rough-skinned Haas/California avocados are smaller but they usually contain a higher proportion of fat than the larger avocados which are usually lighter green and smoother skinned. So whichever one you pick, it’s probably got about the same amount of fat in it.

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April January 15, 2014 at 5:26 pm

I am just looking into this diet. Is it okay to just use the notes above instead of buying the book? I understand unlimited vegetables per phase. What is the portions for other foods if I want to lose 55 pounds? Do I need to weigh everything?

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Penny Hammond January 15, 2014 at 7:35 pm

The book has a lot more information in it than the food list above – explanations, tests, exercise, recipes, and more.
It explains why this diet works; when you’re trying a new diet, especially if it’s complicated, it’s a good idea to understand the reasoning behind it because that way you’re less likely to get frustrated by what might seem like a meaningless set of rules – instead, you’ll know why you’re eating and avoiding certain foods.

If you want to lose 55 pounds, look at the portion sizes (the second set of bullet points under “what to eat” in each phase), and double them. That’s a single portion for the first 20 pounds, another 1/2 portion for pounds 21-40, and another 1/2 portion for pounds 41-55 – total 2 portions. So e.g. if the red meat portion size is listed as 4 oz., have 8 oz.
When you get down to 40 pounds above your goal weight, you should go down to 1 1/2 portions. Then when you get to 20 pounds above your goal weight, you should go down to a single portion size.
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies

Proteins are weighed; other foods with portion size limitations are usually based on volume, e.g. half a cup, 2 tablespoons.

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Kara January 16, 2014 at 1:01 pm

I have a question, if you are doing this diet & you “cheat” one day will it throw the entire diet off?

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Penny Hammond January 16, 2014 at 9:59 pm

I don’t think it’ll be the end of the world, and Haylie doesn’t talk fire and brimstone about it. You’re doing weekly cycles, and you may make the cycle for that week wobble a bit, that’s all. Just don’t use that as an excuse to cheat again…

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michele January 16, 2014 at 6:27 pm

Just bought the book..Very good..cant wait to finish and get started on monday..

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Stacey January 19, 2014 at 2:54 am

Question, it says to eat sprouted grain bread… Everywhere I look the ingredients still read wheat as an ingredient… Is this acceptable??? Help please! Thank you. Or is there a certain brand you use that works?? Thank you!
Stacey

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Penny Hammond January 19, 2014 at 11:38 am

Wheat in sprouted form is the exception to the “no-wheat” rule on this diet. So if the ingredient list says “sprouted wheat” that’s okay. Watch out for breads that are a mixture of sprouted wheat and unsprouted – check through the whole ingredients list to see that wherever it says wheat it says sprouted wheat.

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Camilla Wide January 23, 2014 at 2:35 pm

Amazing!!!!!
Started Monday and already lost 2,5 kg (Wednesday). Also started to blog about the progress.

In phase 1 and 2, what type of fat should I use preparing the meat?

Thanks. // Camilla

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Penny Hammond January 23, 2014 at 7:20 pm

Wow, congratulations!

In phase 1 and 2, you shouldn’t be eating any added fats or oils, even healthy ones. Have a look at the recipes in the book and cookbook for tips about cooking meat without fat – e.g. saute in a little broth, or broil, or eat the meat in a casserole or other liquid-based dish.

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Mila January 24, 2014 at 1:20 pm

Hi, I am on my third week. Lost 9 lb so far. I was a little confused first with the portions and probably did not eat enough. So glad I found this website, so helpful Thank you so much

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Beatrice January 25, 2014 at 4:41 pm

Everything I’ve ever heard about nutrition always had men eating more than women. Is there a reason why that difference is not mentioned here (or maybe is in the book?)?

I’ve been told not to worry about not getting every single nutrient consumed every single day, but that as long as I get them over the course of a week I’ll be fine. Overall this plan looks very close to what my nutritionist has suggested-healthy nuts and oils, lean protein, good grains, etc., only shifted around a bit through the week.

No dairy is going to be a killer for me, but I’ve been reading how it’s not as good for you as you think, and that you can still get your calcium from your veggies, and getting enough Vitamin D is more important than calcium.

Thanks for the clear explanation-I’m trying it once I get the meals planned out.

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Penny Hammond January 26, 2014 at 12:40 pm

I can’t find anything in the book about different portion sizes for men.

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Susie January 26, 2014 at 9:49 am

What milks can you use to substitute for dairy ( like coconut or almond) so you can have organic no wheat/corn/soy cereal?

Also, any idea why asparagus is not listed in phase one but is in phase two and three I think?

Thanks!

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Penny Hammond January 26, 2014 at 12:58 pm

Nut milks are okay in some phases – plain unsweetened rice milk is listed in phase 1; coconut milk, almond milk, cashew milk, and hemp milk are listed in phase 3.
All these milks tend to have carbs in them, so they’re not included in phase 2.

I don’t know why asparagus isn’t allowed in phase 1. There’s even a Facebook post where someone says they ate it by mistake, and Hayley replied to them that they should just get back on the wagon. So it looks like a for-definite that it shouldn’t be included in phase 1.

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DANIELA January 28, 2014 at 12:07 am

I have a question about vegans and proteins.
On phase 2, when it’s higher proteins, the only option for vegans is tofu?
It says here no legumes in that phase, and obviously no nuts because it’s still no fat.
Please clarify this, thanks
Daniela

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Penny Hammond January 29, 2014 at 6:52 am

Hi Daniela,
For vegans in phase 2 only, the protein options are organic non-GMO tofu, organic non-GMO soy tempeh, organic non-GMO edamame.
Have a look at the summary of vegan guidelines above.

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Phobie January 28, 2014 at 9:32 pm

I have been low carb for a long while and don’t eat processed foods and such (only on special occasions at a restaurant meal). I am hypothryroid, have cortisol issues and just recently am having hormonal issues and am now on bioidentical progesterone. I have suddenly gained about 6-8 lbs and would like to lose about 10. Will this diet work for me when my hormones and adrenals are so out of whack and I haven’t eaten grains or many carbs for so long? I’m scared to death to eat carbs like that again!!

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Penny Hammond January 30, 2014 at 7:54 am

This book talks a lot about how diet affects your hormone levels, and the diet is designed to address that issue.

It’s impossible to tell which diets will work on a case-by-case basis. The impression I get is that this diet is designed mostly for people who’ve been on low fat diets which have thrown their hormones out of whack. Haylie also talks about how it can help people who have been on low-carb diets: “Low-carb dieters tend to panic when they see the list of foods for this first phase because they’ve been taught to believe carbs are bad. Carbs are not bad, food is not bad— if you choose healthy sources. Fruits, brown rice, oatmeal, alternative grains like quinoa and amaranth, lentils, beans— they are all good. The carbs you won’t be eating during this phase are refined sugars, wheat, or corn. These carb sources are much harder on your body, and most people have ingested way too much of them over their lifetimes.”

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Susana January 29, 2014 at 5:38 pm

Hola Penny, en el libro dice verduras ilimitadas, Puedo comer sopa de verdura mas el plato principal? Y en la fase 2 como merienda se puede comer proteinas? por ejemplo un trozo de pollo? Gracias

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Penny Hammond January 31, 2014 at 7:56 am

Thank goodness for Google Translate!
The question is: “Hi Penny, the book says unlimited vegetables, I eat more vegetable soup the main course? And in phase 2 as a snack you can eat protein? for example a piece of chicken? thanks”

Vegetable soup would fit in a meal at any of the phases (with phase-specific vegetables), but it’s not a meal in itself – make sure you include all the different food groups recommended at each phase if you want to follow this diet. You should have protein at every meal.

For phase 2 snacks, simple ideas in the book include deli meat, canned tuna in water, smoked salmon with cucumber, and hard-boiled egg whites. Have some portion control – these aren’t unlimited portions. There are also more ideas and recipes in the diet book and cookbook.

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Susana January 29, 2014 at 5:39 pm

Hola Penny, otra consulta. Soy de Argentina, y no tengo en claro a que se refiere cuando dice tortilla de granos germinados. Gracias

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Penny Hammond January 31, 2014 at 8:02 am

Translate: “Hi Penny, another query. I’m from Argentina, and I have no clear terms when she says sprouted grain tortilla. thanks”

You can sprout wheat, other grains, and beans (e.g. soybeans), so they germinate and start to grow. This changes the chemical composition, which is why sprouted wheat is okay on this diet but regular wheat is not.
Sprouted grain tortillas and bread can be found in some supermarkets in the USA.
If you want to make your own, get whole wheat berries, soak them until the root starts to come out, grind them, and use that flour instead of regular flour. If that’s too much work (which it is for most people), follow recipes that don’t contain sprouted grain products.

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jane January 30, 2014 at 12:40 pm

helloand thank you for this summary. I started the plan about 10 days ago and have lost about four pounds. on the way 100 lbs more then I want. Does that mean I need to eat3 and 1/2 cup or serving? So much food! I don’t think I can do it.

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Penny Hammond January 31, 2014 at 12:05 am

According to this diet, if you have 100 lbs to lose, you should have 3x the serving sizes given. Where it says 4 ounces of meat, you should have 12 ounces per serving. Where it says 1 cup cooked grains, you should have 3 cups. Etc. If you just can’t eat that much, keep the proportions the same (don’t just eat one of the food groups and avoid another one), and eat slightly less, as much as you can.
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies

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shawn January 31, 2014 at 1:17 pm

Started this diet at 142 lbs 8/2013 have been able to maintain 134 lbs plus or minus 2-3 lbs.the great thing about the diet is how much better I feel, I am a coffee addict and a healthy red wine drinker and still imbibe through the diet, but much reduced amts: wine every other day and just 1c coffee. I don’t feel like I’m sacrificing at all cause I feel great! Also work out for an hour at least 5 days per week. The food is recs are really tasty and fun to experiment : quinoa, chopped orange, chicken, red onion, chopped kale and arugula with Apple cider vinegar to wet us my fave phase one lunch or dinner!

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Juliette February 2, 2014 at 5:29 am

Hello Penny,
i have been doing the diet since 2 weeks and i only lost 2.6lbs…. i am really following the plan and i don’t really now what to do! I even carry quinoa in my purse when i go to restaurants! the only thing i can see is that the 2 last days i didn’t drink enough water. but that’s all! can you help or give me a trick maybe? i start week 3 today and the 2 last weeks where ok to do but if it’s not working with me, i don’t now if i should keep going! Thank you very much for your help! best regards from Vienna
Juliette

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Penny Hammond February 3, 2014 at 11:43 am

Hi Juliette,
Great idea to try drinking more water.
Check that you’re eating the correct portion sizes – on this diet, the more weight you’re trying to lose, the more you should eat.
Make sure that your weight loss goals are realistic – if you’re close to the recommended weight range for your height, you’re probably not going to lose a lot of weight.
If you’re eating at restaurants, be extra vigilant that you’re not having any of the foods you’re supposed to be avoiding – they sometimes get hidden in restaurant foods.
Make sure you eat all the food groups you’re supposed to eat at each meal on each phase.
Penny

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Juliette February 3, 2014 at 2:27 pm

Hello Penny,
thank you for answer. I would like to lose about 10lbs. I will have a closer look at the portions i will eat this week. I would like to thank you as well for making a resumé of the FMD. It is really clear (more as i the book i find! )!
best wishes
Juliette

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jane February 3, 2014 at 12:55 pm

thank you Penny.I am beginning week 3 today and am concerned that I gain back the weight I have lost on the weekend day where I am adding healthy that to my carb and protein diet. At the end of the week too I am down two pounds total. I have a lot to lose as I said before nearly 100 pounds. This slow start is discouraging.

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psb February 3, 2014 at 5:13 pm

Penny,
Is there any examples of meal menus? Also, if I am looking to lose 50 pounds plus, what would my formula be?

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Penny Hammond February 3, 2014 at 8:51 pm

There isn’t anything that says “on this day for this meal, eat this food.”
There are a bunch of phase-specific recipes in the book and cookbook.
If you want to get an idea of what they are – go to Amazon to view the diet book or cookbook, click on Look Inside!, click on Book Sections in the menu on the left side of the page, and go to the Table of Contents. For the diet book, look at Chapter 11 – 4 Weeks Worth of Recipes.

To lose 50 pounds, you should have 1 serving for the first 20 pounds you want to lose, another 1/2 serving for the 20th-40th pounds, and another 1/2 serving for the 40th-50th pounds. So double the serving portions above.
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies

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Sarah R February 3, 2014 at 8:48 pm

I’m sure there is a better place to ask this, or a forum that has already answered this, but is peanut butter (natural) and peanuts allowed?

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Penny Hammond February 4, 2014 at 6:59 am

Haylie says that peanut butter is one of the dirtiest products out there, as it grows in the ground and contains many agricultural chemicals. She suggests avoiding it for 28 days and instead using raw almond butter, raw cashew butter, raw hazelnut butter, raw tahini/sesame seed butter, or raw sunflower seed butter.
After 28 days, you can have organic peanut butter without added sweeteners.

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Bariah February 4, 2014 at 6:24 am

Hi Penny,

I have read the Fast Metabolism Diet book and then I saw your site and I think that you have done a great job in summarising the most important points on this diet.
I have a question on the Tuna, Green Apple and Spinach Salad recipe on phase 1, I noticed it contains only protein, fruit and veggie and it doesn’t contain a grain which is allowed on phase one. Any explanation?
Moreover, when Haylie talks about portion sizes, she says 4 ounces of meat or 6 ounces of fish, 1 cup cooked grain…
Yet, in the Tuna recipe I mentioned above, she mentions 5 ounce can tuna, packed in water. If she means 5 ounces of Tuna without the water it is still less than the 6 ounces allowed. If she means 5 ounces of tuna with the water, then it is much less than the 6 ounces allowed. Any explanation?
Also, in the Chicken and Broccoli Bowl recipe of phase 1, she mentions half cup of uncooked brown rice in the ingredients list and she says that this recipe serves 4. Half cup uncooked brown rice does not make 4 cups cooked rice so that we are not having the one cup grain portion allowed on phase 1 (when we divide the recipe into four portions). Why is that?

Thank you so much for your help.

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Penny Hammond February 4, 2014 at 7:12 am

Hi Bariah,

The recipes don’t always provide for complete meals. Have the Tuna, Green Apple and Spinach Salad recipe with a grain on the side.

Tuna comes in 5 oz cans, which is probably why the recipe calls for 5 oz – it’s not a million miles from 6 oz, and maybe a small amount of variation from the portion sizes every now and then isn’t a big problem.
The weight shown in cans has to be for the net weight – how much it weighs when the water has been drained out. So you’ll have 5 ounces of tuna from the can after you drain it.

In my copy of the book I see that the Chicken and Broccoli Bowl recipe contains 1 cup of (uncooked) brown rice, which when cooked will expand to about 2 cups. However, at the end of the recipe it says to divide the rice into four 1-cup servings. It looks like a typo in the ingredients list – you should make enough rice for 1 cup per person.

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Bariah February 4, 2014 at 12:04 pm

Thank you so much for your quick reply. Allow me to bother you with one more question. I am a dairy lover, especially cheese and yogurt. In our culture, many famous recipes are based on yogurt, and our breakfast and dinner have a variety of cheeses and labneh.
Why is dairy avoided in many diets nowadays when in the days of my grandparents, it was the most healthy thing to eat?
What is the best way to reincorporate cheese and yogurt in my maintenance diet after the 28 days finish?
Is there a specific cheese that is better than others like the parmesan cheese? Likewise is there a yogurt better than others like Activia yogurt that contains bifidobacterium?

I thank you again for all the useful information that you are providing.

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Penny Hammond February 5, 2014 at 12:16 pm

Here’s what Haylie says about dairy:
“Cheeses and all other dairy products, have a high sugar-fat-protein ratio that wreaks havoc when repairing your metabolism. The rate of sugar delivery from lactose (milk sugar) in dairy is way too fast, and the animal-based fat is too high.”
“The other problem with dairy is that it stimulates the sex hormones in metabolism-stalling ways. Even organic products contain amino acid ratios that alter the balance of the sex hormones. I use full-fat dairy in my fertility diet, and encourage many women trying to get pregnant to drink whole organic milk. But it isn’t appropriate on this program.”

Many diets in the USA are anti-dairy at the moment. This could be because of a history of low-fat diets, or because many farm animals in the USA are pumped full of hormones, or because the dairy products are often highly processed. Those issues may not be the case for you. But you could try avoiding dairy for 28 days to see how that works for you.

Reintroduce cheese and yogurt mindfully, keeping an eye out to see if you have any reaction to them.
Most cheeses (except fresh cheeses) and live active yogurts (including lebneh) are very low in lactose, which would address the issue that Haylie raises above.

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Bariah February 6, 2014 at 11:18 am

Appreciate your explanation.

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Jason February 5, 2014 at 9:51 am

UGH, another diet that has you watch what you eat on certain days. This is not sustainable for most of us but kudos to those who do complete this. I will stick with the paleo diet as that is what this is to a large degree.

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Bariah February 5, 2014 at 11:35 am

Hello Penny,

Is there any substitute for Tamari sauce as it is not available where I live.

Is pure home made pomegrenate sauce with no added sugar allowed in all the phases ( I normally add it to meat or vegetables).

Thank you.

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Penny Hammond February 5, 2014 at 12:51 pm

Hello Bariah,

If you can’t find tamari sauce, see if you can find soy sauce that doesn’t have wheat as an ingredient.

When you make the pomegranate sauce, I assume you crush the juice from the pomegranate and simmer it for a long time to make the flavor more concentrated. Fruit juices aren’t allowed, and concentrating the flavors also concentrates teh sugars in a way that’s sort of similar to making dried fruit. Neither fruit juices nor dried fruit are allowed on this diet, so I’d assume that pomegranate sauce wouldn’t be allowed either.

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Bariah February 6, 2014 at 1:59 am

Thank you for the reply.

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Bariah February 7, 2014 at 12:03 pm

Hello Penny,

I just finished the first week of the diet and I’m very happy as I lost 2kg when my goal is to loose in total 6 kg. However, and to my great surprise, I discovered that I am pregnant. Is it ok to continue 3 more weeks on this diet?

Appreciate your reply.

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Penny Hammond February 7, 2014 at 7:04 pm

Hello Bariah,
Congratulations!
The book doesn’t say that this diet is okay during pregnancy. The cycles might take a toll on your body while it’s going through a lot of changes that you don’t yet see. You may find yourself eating less in the first trimester, especially if you get morning sickness/nausea, while at the same time your body needs to be building systems that support your baby. As you’re only 4-6 kg over your goal weight, now’s probably not the right time to be challenging your body. Try concentrating on avoiding sugar, white flour, and processed foods / diet foods – those are some of the bases for this diet and many other diets, and you’ll probably become more healthy by just observing those restrictions while you’re pregnant and nursing.

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Bariah February 7, 2014 at 11:50 pm

Dear Penny,

Unfortunately, I became pregnant at a time when I was asked by my doctor to reduce those few kilos because we discovered I have two moderate bulged discs and arthritis in the right hip and ankles.
My gynecologist agreed that I reduce few kilos now that I am only 6 weeks pregnant, on a condition that the diet I follow is healthy.
Taking all this into consideration, is it ok if I continue one more week only, hoping to loose two more kilograms, and then I would follow your instructions above by avoiding flour, sugar, processed food…

Thank you for your advice.

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Penny Hammond February 8, 2014 at 5:59 am

Dear Bariah,

2 kg is a lot of weight to lose in 1 week! Sometimes fast weight loss may happen in the first week, but that doesn’t mean that weight loss will happen at the same speed in later weeks. In the first week, you may have cut out a number of foods that weren’t healthy for you, and your body is starting to react and recover. In later weeks, that big change isn’t happening, and weight loss tends to be slower.

I’m not a doctor and can’t give medical advice, but my gut feeling (based on reading a lot of diet and healthy eating books!) is that a diet with big swings like this one probably isn’t the best one for pregnancy. If you usually eat a lot of flour (including bread and any other foods containing flour), sugar (and foods containing sugar), and processed food, try cutting them out for slow but steady weight loss.

Also, some people with certain types of arthritis find that avoiding foods in the nightshade family (including potatoes, tomatoes, eggplant/aubergine, sweet and hot peppers) can help.

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Bariah February 8, 2014 at 10:09 am

Dear Penny,

Thank you so much for your advice which I will follow. Regards, Bariah.

Karen Yocum February 7, 2014 at 4:34 pm

I have one question…can someone REALLY lose weight with those portion sizes? I have 100 lbs to lose. I can NOT see myself eating 12oz of meat, unless that was my only meal for the day! I rarely finish 6oz portions!! But that’s for beef & poultry. The legumes…I can’t see myself eating much more than one cup, much less 1.5 cups!

So far, I’ve been on South Beach for 6 days & I’ve lost 6 lbs. And I’m not hungry or craving anything. No additional exercise (yet). Maybe I’m just one of those that this diet isn’t the best idea?

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Penny Hammond February 7, 2014 at 6:55 pm

Different diets appeal to different people. This diet may be great if you’ve been on a low-fat or low-calorie diet and it hasn’t worked. But if the South Beach Diet is working for you and you feel happy with it, carry on with it!
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies – no need for such huge portion sizes

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SANDY GELMAN April 19, 2014 at 4:04 pm

JUST DO IT I LOST SIX LBS IN FIVE DAYS

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Kristy Russell February 8, 2014 at 2:08 pm

I am having a hard time figuring out what breads I can eat. I can’t really find a clear answer on what types I can find in my local stores. Is Pumpernickel bread okay?

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Penny Hammond February 8, 2014 at 5:06 pm

This isn’t a gluten-free diet, it’s a wheat-free diet. Look at the ingredients to see if the bread contains wheat. The only time wheat is allowed is if it’s 100% sprouted, which would be on the ingredients list. There are some breads by the Ezekiel 4:9 brand that contain only sprouted wheat, and they are sometimes available in the freezer sections of supermarkets.
Pumpernickel bread is traditionally a rye bread, although it often contains wheat.

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joyce pereyra February 9, 2014 at 5:39 pm

If you do not have the phase appropriate fruit for phase day should you skip fruit or eat whatever fruit you happen to have on hand. This also applies to vegetable and protein as well .

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Penny Hammond February 11, 2014 at 8:32 am

Haylie gives guidelines about the food types to eat at each meal for each phase, and which foods are allowed. To follow this diet, plan in advance to make sure you have the right phase-appropriate foods to hand for all meals in all phases.

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sharron krouse February 9, 2014 at 5:44 pm

You list all of these foods, but there are no serving sizes!

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Penny Hammond February 11, 2014 at 8:34 am

Portion sizes are listed under “What to Eat” for each phase, above the detailed lists of foods.
Look right underneath the Meals information (a couple lines down) and you’ll find “Portion sizes for losing 20 pounds or less”. The guidelines for higher weight loss there as well.

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sharron krouse March 21, 2014 at 3:38 pm

I am into my second 28 days, after losing around 10 lbs, I feel I have stopped any progress I was making this go round, I am following it to a T, and also have been doing at least 10,000 steps a day. but no budging! Help! LOL

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Penny Hammond March 23, 2014 at 2:58 pm

This may sound a little counter-intuitive, but try drinking more water, especially when you’re doing all that walking.

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yelena February 11, 2014 at 11:29 pm

Can we drink almond milk in phase 3?

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Penny Hammond February 12, 2014 at 7:28 am

You can use unsweetened almond milk in phase 3. It’s listed under “Vegetable protein / legumes, nuts, and seeds” above.

For drinking, you’re supposed to have water on this diet. Almond milk is given as an alternative to milk for adding to oatmeal, but not as something to drink on its own.

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Adriana Fdz. February 13, 2014 at 2:50 pm

Hola, estoy muy contenta con la Dieta del metabolismo acelerado, es fabulosa, pero tengo una pregunta especifica sobre la dieta, mi hija tiene 23 años pesa 40 kilos , mide 1.57 m. Y es muy delgsda , ella quiere aumentar de peso pero le cuezta trabajo, su metabolismo es acelerado tiene tiroides hiperactiva, quisieta la ayudaran con un plan de dieta para aumentar de peso , espero la pueda ayudar Haylie
Con un programa especial.
Adriana de Cancun.

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Penny Hammond February 14, 2014 at 8:47 am

I can’t find anything in the book about how to gain weight if you have an overactive thyroid.
If you have questions for Haylie, you can contact her directly through her Facebook page at https://www.facebook.com/hayliepomroy.

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jane February 14, 2014 at 8:15 am

Hi Penny,
I think I saw somewhere in the notes that you could email the foodmaps to our emails as long as we submit them. Would you please do that for me? I am starting day 3 of the diet and so far so good. But can identify with cravings and wanting to graze – which is my old habit – especially at night. Another question – I see canned veggies are ok, but the can of peas I picked up yesterday said sugar is one of the ingredients. Assume we should avoid those if possible.

Thank you in advance.

Jane

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Penny Hammond February 14, 2014 at 8:50 am

Hi Jane,
The description of the diet is on this page – we don’t email any information out.
You’re right – if there’s sugar in the ingredients list for a canned veggie, you should avoid it.
Penny

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Katie Symthe February 14, 2014 at 11:05 am

What about organic popcorn? I can give up sweets and salty chips, but not my popcorn.
What phase 1 or 3 include organic popcorn?

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Penny Hammond February 14, 2014 at 2:44 pm

Sorry, no corn of any type on this diet, even if organic.
Haylie says she advises people who want to put on weight to eat corn… presumably you want to lose weight, not gain weight.

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Alli February 16, 2014 at 1:17 am

Hi Penny,
Your information is so helpful. I have ordered the book but I needed your site for the encouragement and also it makes it much easier to make a grocery list with. I love the internet because there are so many people across the world who can help enhance your life and you don’t even have to meet them. Thank You!

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Penny Hammond February 16, 2014 at 2:33 pm

Hi Alli,
You’re welcome!
Good luck,
Penny

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pattyloo February 16, 2014 at 8:50 am

I have 100 lb weight loss goal, so I’m eating 3X the portions. (20 lb goal = 1 portion, 40 = 1.5, 60 = 2, 80 = 2.5, 100 = 3 portions)

The problem is it’s sometimes too much to eat in one sitting. Do you see a problem with eating 2 portions, and saving the other portion to have an hour later? So, if I did this for all 3 meals, I’d be eating 8 times a day instead of 5.

Alternatively, I could eat the other portion in addition to my snack, so i’d still be eating 5 times a day, but the snacks would be larger.

Also, assuming this is ok, is it important to have the protein/grain/fruit together? or would it be ok to have just fruit/grain for breakfast, and save the protein for later? I guess it depends on whether the food types have a synergistic effect when eaten together or not.

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Penny Hammond February 16, 2014 at 5:16 pm

I can’t find any guidelines in the book or the website about what to do if it’s just too much to eat. Given that, both of the strategies you suggest sound like good options.
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies – no need to eat such huge portions
The book’s really clear that you should be having all the components of each meal together, not separating out the protein – the author says they should be eaten together to boost your metabolism.

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pattyloo February 17, 2014 at 12:29 am

Thank You, Penny. It’s actually getting easier after just a few days on the plan. I do make sure that I have all the food types I’m supposed to each meal, even if it is less than 3 portions. I look forward to my first 20 lb loss so then I’ll only need to eat 2.5 portions. I never thought I’d be saying that I can’t finish all my food.

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Sue W February 17, 2014 at 12:31 pm

I just started this plan but one thing I’m not clear on, the books says 4 ounces of meat or poultry. Is that before or after cooking?

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Penny Hammond February 17, 2014 at 7:23 pm

According to the site administrator on the FMD forum, the 4 ounces of meat or poultry is raw weight. http://www.fastmetabolismdiet.com/feeling-funky-on-phase-2/

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Diane February 18, 2014 at 1:12 pm

Hi Penny, I am a visual person and like to plan my meal by seeing them first. The cook book does not have pictures of all the recipes. Is there a website that has pictures that is easy to navigate? Thank you for your help.

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Penny Hammond February 18, 2014 at 7:41 pm
Diane February 21, 2014 at 12:22 pm

Thank you the pictures are great. How do I get to the recipe? I am new to Pinterest. When I click on the pictures it just enlarges the picture and when I click on the address it goes to there page with more pictures but I can not find recipes.

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Penny Hammond February 21, 2014 at 7:13 pm

You’re right, it’s a little tricky until you get used to it – first click on the picture, and on the next screen click on the big picture that you see. That takes you to the page that contains the picture, which should have the recipe as well. Alternatively you can click on “website” at the top of the big-picture-page.

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Dottie Jo February 19, 2014 at 2:25 pm

I was wondering about the Tuna, I do not care for tuna and was wondering if I could you can chicken instead. Also, my biggest fear is going off of caffeine. Welcome any suggestions.
Thanks

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Penny Hammond February 19, 2014 at 8:12 pm

There’s nothing saying you have to have tuna, you could use other proteins instead as long as they’re phase-appropriate and you’re within the guidelines for portion sizes.

Here’s what Haylie says about coming off caffeine:
“Caffeine is emotionally and physiologically addictive, and the withdrawal can be tough. But the good news is that after about three or four days of harsh symptoms, it’ll be over. No more afternoon slump. No more obsessive need for a buzz. It’s an incredible feeling to escape the caffeine monkey on your back. Some of the tricks I use for helping people deal with caffeine withdrawal are:
• Cinnamon added to your morning smoothie
• Feverfew, an herb that can help with withdrawal headaches
• Gingko biloba, which is vaso-dilating and can also help with those headaches
• Patience. Just keep reminding yourself that in a few short days, you’re going to wake up feeling like a million bucks.”

Hope that helps.

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Debbie February 19, 2014 at 4:35 pm

Husband and I began 10 days ago. Losing weight, not hungry and are feeling better about our food choices. Big improvement over past attempts to lose weight plus the pantry looks bigger! A question on measuring the pasta, dry or after it is cooked? Thanks for your help.

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Penny Hammond February 19, 2014 at 8:03 pm

Pasta’s considered a grain here, and measurements for grains are for cooked, not dry.
When you’re first cooking one of the gluten-free pastas, assume that it’ll double in volume – then check whether that’s the case.

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Gennie February 20, 2014 at 11:56 am

Does anyone else have trouble with constipation? I’m on day 21 and still struggling…

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Penny Hammond February 20, 2014 at 6:12 pm

Some thoughts:
- Make sure you’re having plenty of leafy green vegetables, at every meal if possible – they’ve got quite a lot of fiber which should help.
- Drink lots of water to help avoid constipation. You could also try probiotics.

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Gennie February 25, 2014 at 7:55 am

Thanks. I’m doing all but the probiotics. I’ll try that. Someone suggested I take Magnesium supplements. What do you think about that?

Thanks.

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Penny Hammond February 26, 2014 at 7:49 am

I concentrate on the food side of diets, don’t really know too much about supplements. Here’s something from Dr. Oz’s blog that may be useful – http://www.doctoroz.com/blog/daniel-heller-nd/magnesium-miracle-mineral

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Gennie February 26, 2014 at 9:22 am

Thanks. Sounds like it can’t hurt!

Kay February 20, 2014 at 3:06 pm

I have started the FMD and have been on it for 4 days. I have lost 3 lbs. Previously, I was on the Dukan diet. I find this regimine so much easier and I am enjoying food again. I am pretty sure I can do this for 3 more weeks, if not more. I’ve been on Dukan, I can do anything (just kidding). I wanted to get started and had not received the book yet. So, thank you so very much for breaking the FMD diet down to I could start and then fill in any blanks when I receive the book. I am excited about the possibilities for weight loss for the first time in years. Usually, the morning weigh-in is dreaded. But, not anymore. Thank you again. K

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Penny Hammond February 20, 2014 at 6:10 pm

Thanks, and good luck!

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jackie February 22, 2014 at 3:40 pm

Hi,
Thank you for posting this! I would like to lose 40 pounds. So I was wondering how much I need to be eating. I have been eating 1 cup of cooked steel oats for my grains and one orange for my fruit. Do I need to be eating another half cup off grains and another half cup or half another orange. I just used an orange add my example. Thanks! I look forward to your answer.

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Penny Hammond February 23, 2014 at 8:09 am

Yes, you’re correct – add another half portion. This is only until you’re at 20 pounds over your target weight, at which point you should go to single portion sizes.

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Tara February 24, 2014 at 11:10 am

I made the creamy brown rice cereal for breakfast. It makes 4 1/2 cups of cereal. Am I supposed to eat 1 cup as a portion, or 4 1/2 cups?

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Penny Hammond February 24, 2014 at 2:52 pm

The recipe (in the Fast Metabolism Diet Cookbook page 36) looks… wrong. 1/3 cup of uncooked brown rice to 4 cups water would give a lot of liquid. And the body of the recipe talks about using brown rice flour. And, as you say, it makes a lot.
I can’t find any corrections on the website or in the forum, although there are questions about it.

Serving size for phase 1 breakfast is 1 cup of cooked grains plus one cup of fruit. So my guess is this – you’re supposed to use 1/3 cup of ground brown rice and add it to about 1 cup of boiling water; whisk it in and that should give you about 1 cup of cooked rice cereal. (Based on a Food.com recipe for brown rice cereal). Then add the stevia, ground cinnamon, and berries.

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Penny Hammond February 26, 2014 at 5:58 pm

Correction – I just looked at the recipe again and it says to take 1/3 cup of brown rice (uncooked) and grind it, then add it to boiling water. Rice shrinks down a bit when you grind it, and 1/3 cup of raw brown rice will give you about 1/4 cup of ground brown rice / brown rice flour. Take this and add it to boiling water – the recipe probably should say 1 cup instead of 4 cups.

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Pam February 26, 2014 at 10:17 am

What is considered brown rice cereal? I want to get started on this diet and couldn’t decide what to eat for breakfast. Can you have this on Phase 1?

Thanks

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Penny Hammond February 26, 2014 at 6:00 pm

There’s a recipe in The Fast Metabolism Diet Cookbook for creamy brown rice cereal. Pour ground (uncooked) brown rice into boiling water, let it thicken, then add stevia and cinnamon, and serve with blueberries. It looks like there’s a typo in the recipe (see the discussion a few comments up). It’s a phase 1 recipe – too many carbs for the other phases.

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Cara February 26, 2014 at 4:48 pm

Hi there…I just started this diet on Monday. The portion sizes scare me. Am I really supposed to be eating this much? Yikes. Thank you so much for the page though! I bought the book and this page makes it so much easier to navigate through the phases. :)

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Tania Lugo February 27, 2014 at 3:24 pm

Hi Penny,

I feel great in phase 2. I have energy, my apetize is controled, so I wonder what can I change from phase 1 and phase 3. I use to be fine while I’m in work but then when I come home, I feel like I starved.

BR XO XO

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Penny Hammond February 27, 2014 at 9:39 pm

Hi Tania,
It sounds like you might do better on a diet that doesn’t have so many carbohydrates – there are lots in phase 1 and they’re also there in phase 3. They make some people feel lethargic and hungry.
You could try a paleo-type diet instead – similar to phase 2, but all the time, and higher fat. Examples include Practical Paleo or The 21-Day Sugar Detox by Diane Sanfilippo, The Paleo Diet by Loren Cordain, Your Personal Paleo Code by Chris Kresser, or a “modern low-carb” diet like Grain Brain by David Perlmutter.

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Tara March 1, 2014 at 12:23 pm

Hi Penny. Thanks for the reply on cooked brown rice cereal. I made it with the 4 c. water, and seemed fine…just an awful lot of cereal! Another question: there is a recipe in the book (not the cookbook) for stuffed peppers for a Phase 2 dinner (p.209). Think this would be ok for a Phase 3 dinner? Thanks!

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Penny Hammond March 2, 2014 at 10:23 am

You could probably use phase 2 recipes in phases 1 or 3 dinners, but you’d have to adjust to the appropriate guidelines on what should be eaten in each meal for each phase. So for phase 3, you should add some fat and optionally a small serving of grain/starch as well.

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nelly j March 2, 2014 at 4:48 pm

Hi all, my friend told me about this diet. I need to loose 80 pounds. How do I start?

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Penny Hammond March 2, 2014 at 6:54 pm

Start with phase 1 for 2 days – with 80 pounds to lose, this diet says you should have 2 1/2 times the portion sizes. Then move on to phase 2 for 2 days (again having 2 1/2 times the portion sizes) and then to phase 3 for 3 days (with 2 1/2 times the portion sizes).
Then cycle back to phase 1 and repeat the cycle each week of phase 1 for 2 days, then phase 2 for 3 days, then phase 3 for 3 days.

When you’ve reached 60 pounds above your goal weight, drop to 2x the portion sizes and keep cycling through the phases. When you’ve reached 40 pounds above your goal weight, drop to 1 1/2 x the portion sizes and keep cycling through the phases. When you’ve reached 20 pounds above your goal weight, drop to 1x the portion sizes and keep cycling through the phases until you reach your goal weight.

Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies – so no need for such large portion sizes as previously recommended

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Krystal Best March 2, 2014 at 8:38 pm

In phase 3 on unlimited vegetables can we eat a variety of the ones listed at each meal.

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Penny Hammond March 3, 2014 at 11:41 am

You should be able to mix phase-appropriate vegetables at any phase – recipes (such as Sesame Chicken Stir-Fry in phase 3) often have multiple different types of veggies.

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Krystal Best March 2, 2014 at 10:59 pm

I thought the book said if you need to lose more than 20 pounds eat double your vegetables ….I want to lose 60 pounds do i double everything. Protein and Fruit also.

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Penny Hammond March 3, 2014 at 11:43 am

See the portion sizes to work out how much to eat depending on how much weight you want to lose. To lose 41-60 pounds, eat double the basic portion for all types of foods.
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies – so no need for such large portion sizes as previously recommended

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Krystal Best March 4, 2014 at 3:42 pm

What is the size of Ezekiel 4:9 Tortillas should I use?

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Penny Hammond March 5, 2014 at 8:40 am

It’s probably going to be easiest to get the smallest size, which allows you to adjust your portions as the diet calls for different amounts of carbs on different phases. Squidge one up into a measuring cup and check how much “cooked grain” it contains, and use that to assess how many you can use per meal in phase 1 and phase 3.

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kelly March 4, 2014 at 8:19 pm

Can you eat unlimited phase appropriate veggies, starches (sweet potatoes, parsnips, carrots, etc…) and phase appropriate fruits?

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Penny Hammond March 5, 2014 at 8:43 am

You can eat unlimited phase-appropriate vegetables as listed in each phase. Note that phase 2 excludes starchy vegetables.

Fruits are limited – the portion sizes are given for each phase, along with which meals to eat them at. In phase 2 the only fruits allowed are lemons and limes

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Krystal Best March 4, 2014 at 11:53 pm

I just started the diet and I forgot my fruit today at lunch should I eat it now at dinner?

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Penny Hammond March 5, 2014 at 8:57 am

Try to stick to the combinations that Haylie suggests for each meal – she’s very specific about what should be eaten and when.

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ED March 5, 2014 at 6:21 pm

Hello Haylie Pomroy, I bought your book and my wife wants me to figure out what to eat but it is confusing to me. can you tell me what to buy for the first week, give me an example, please.

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Penny Hammond March 6, 2014 at 12:31 pm

If you’d like to write directly to Haylie Pomroy, you can reach her at her Facebook page https://www.facebook.com/hayliepomroy.

The book doesn’t give an exact suggested meal plan, it gives you guidelines which give you some flexibility to choose your preferred foods. Those are described on this page.
There’s an iPhone app for the Fast Metabolism Diet which some people find useful.
I also found a sample meal plan on Blogspot – haven’t checked to see whether it meets the guidelines.

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Sandi March 6, 2014 at 8:52 pm

Penny, I have the hardest time sticking to it on Phase 2 as I simply craving something sweet. What would you suggest to nip that craving so I don’t stray from Phase 2?

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Penny Hammond March 7, 2014 at 8:22 am

Sandi, phase 2 is “unsweet” and a bit more like a paleo diet. If sweets are your downfall and you would like to wean yourself off them, it may be a good idea to move to a full-time paleo diet.
However, if you’d like to stick with this diet, one idea would be to occasionally use gum on phase 2. Look for a gum sweetened with one of the permitted sweeteners (Stevia or Xylitol) that’s gluten-free and soy-free.

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Debbie March 7, 2014 at 10:38 am

Hi penny. Just wanted to share how well my husband and I are doing. It’s great. Already down a full pant size. Also wanted to let folks know about a store that sells non-GMO, gluten free olive oils/balsamic vinegars (infused flavors) that does mail order. It is called OLIVE THIS! (Web site-http://www.olivethis.com) all of the vinegars, both white and dark, contain only 3 grams of naturally occurring sugars per serving except the maple which we should probably avoid. Thought folks would like to know about a great find! If you are in the Charlotte, NC area visit the store as they do free taste tastings.

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Emily March 7, 2014 at 11:45 am

Thank you SO MUCH for simplifying the book. I read it, but it was so much information that I was feeling a bit overwhelmed. This is immensely helpful. Now I just need someone to plan my meals, shop and cook for me. :)

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Penny Hammond March 7, 2014 at 7:22 pm

Aah, wouldn’t that be nice!

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merry March 9, 2014 at 8:49 am

does anyone gain in phase 1? I am gaining and dint know if this is normal…

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Asma March 12, 2014 at 4:07 am

Hi
This approach has changed my life! I feel a lot better and I am eating a lot more and everyone is commenting how great I look.

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Val March 14, 2014 at 2:56 pm

Hello Penny,

I am starting the diet on Monday and looking to lose 10-20lbs. I am confused about Phase three when she says Fat/Protein. Even her book did not explain this well. I think this means a lean meat with a fat or a fatty protein but I’m not sure what is considered a fatty protein? Can you list at least 5 examples?

Thank you!
Val

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Penny Hammond March 16, 2014 at 9:15 pm

Hello Val,

There aren’t clear guidelines in the book about what exactly is meant by fat/protein, but it’s clear that both fat and protein should be eaten during this phase. That’s different from the other phases, where you’re supposed to be avoiding fat.

Here are some examples from the recipes in the book:
- Chicken and olive oil or roasted sesame oil
- Turkey and avocado
- Fish or shrimp and olive oil
- Eggs and safflower mayonnaise
- Tuna and hummus (which contains oil)
Nuts appear to satisfy both the fat and protein parts of the requirements.

Hope that helps,
Penny

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Kay March 15, 2014 at 2:48 pm

Hi Penny

Thank you for making this so much easer to understand! Your tireless responses are so helpful.
My query is about smoothies. Are they meant to be ‘eaten’ as snacks or as a meal?

I’m loving the Almond Raspberry smoothie and the cherry coconut one. MmMmmm….

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Penny Hammond March 17, 2014 at 8:03 pm

Hi Kay,
Here’s what Haylie says in the cookbook:
“Have a smoothie for any meal or snack as long as they fulfill the food group requirements for that phase.
• In Phase 1: Any smoothie that contains fruit and grain can count as a breakfast (example: Quinoa-Pear Smoothie ), and any smoothie that’s just fruit can count as a snack (example: Tropical Smoothie ).
• In Phase 2: Since these smoothies all contain veggies, they can be eaten any time.
• In Phase 3: Any smoothie that contains healthy fat can count as a snack (example: Avocado Smoothie ).”

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Sally March 17, 2014 at 1:54 pm

I am actually frustrated on the diet…I started week 3 today and have lost only 3 pounds.
I was hoping to lose at least 10 pounds.
I have followed the diet religiously although some days I don’t drink all of the suggested water.
Maybe this isn’t the diet for me.
Why such minimal weight loss?

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Penny Hammond March 17, 2014 at 8:45 pm

If you’re following the diet religiously but not losing weight, maybe it’s not the diet for you. Try drinking more water to see if that helps.

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Bariah March 18, 2014 at 12:23 am

Hi Penny,

Are chestnuts allowed on this diet in phase 3 and are they considered as healthy fat?

I know that you prefer that we weight ourselves once a week. However, there is in the book a progress sheet where you register your weight on a daily basis and I have used it. I have discovered a strange phenomenon whereby my weight reduces slowly every day or stays constant. Yet, once I start with phase 3, my weight increases around 0.4 kg!
I have noted this increase two weeks in a row and the increase in weight happens the second or third day of this phase. Please note that I follow the instructions of this diet 100%.
I have done blood tests few years ago and the doctor told me that my body is resistant to burning fat ( when my husband’s body was resistant to burning carbs). Do you believe that this fact is in any way related to the weight increase during phase 3?
The Fast Metabolism Diet book does not give clear guidelines on what to do after the 28 days. Apart from the general guidelines that will still hold to stay away from wheat, corn, diet foods, unhealthy fats, unnatural sugar… do you have any clear suggestions on portion sizes, food combination…

Regards,

Bariah.

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Penny Hammond March 19, 2014 at 7:21 pm

Hi Bariah,

Chestnuts aren’t mentioned in the book. They tend to be higher in carbs and lower in fat than other nuts, and they’d probably fit in well in phase 3 as nuts in general are allowed.

The book asks you to go through cycles of different eating patterns to boost your metabolism – and over time that will help you lose weight. It’s not surprising that your weight increases a little in phase 3; don’t worry about it, just keep going through the cycles.

There are some guidelines on what do do after the 28 days, in chapter 10 “Fast Metabolism Living.”
If you haven’t reached your goal weight, the author suggests repeating the 28-day cycle – or do as many weeks as it takes to reach the weight you want to be.
Once you get to your goal weight, there are suggestions in the book which are summarized above under Lifetime / Maintenance Diet.

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Kamille March 19, 2014 at 9:44 am

Hello Penny,
I’ll start the diet next week but I have some doubts:
One of the recipes I’ve got is the sprouted bread, but I’m not sure the portion I can have of breads, bagels and pasta. I need to lose 44lbs. I know I should double the portion in the begining and once it’s 40lbs to go I should eat 1 1/2 portion…but as I said before what is this portion for breads, pasta, rice (phase 1) etc…?
Thanks :)
Kamille

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Penny Hammond March 19, 2014 at 7:43 pm

Hi Kamille,
The serving sizes for different food types are listed in each phase. In phase 1, a single portion is 1 cup of cooked grains – so doubling the portion would give you 2 cups.
Penny
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies – so no need for such large portion sizes as previously recommended

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Bariah March 21, 2014 at 3:35 am

Thank you for your reply. Yes, I did read the guidelines of the maintenance stage and they are very clear. However, what is missing for me is guidelines about the combination of food throughout the day and the quantity.

Since Haylie doesn’t like us to count calories, how do we know that we didn’t each more than needed. Despite the fact that Haylie says that we eat a lot in the Fast Metabolism Diet, if we really count the calories, they are on average 1200 calories per day for the range of up to 20 pounds loss.

I’m afraid to gain weight again after all the hassle I went through in this diet. Do I eat all the food categories again in every meal of the day meaning, grain, fat, protein and vegetebales? Snacks should be from which category or can we vary? Will healthy fat be open like in phase three or not? Should quantities of food be limited to certain portion sizes?

Many questions come to my mind and I’m worried to go wrong after the diet finishes, cause after all, our body got used to 1200 calories per day in this diet!

Apologies for all these questions as I’m worried and want to do it the right way.

Thank you.

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Penny Hammond March 23, 2014 at 2:57 pm

If it helps to have specific guidelines to follow, you could try using the guidelines from phase 3, perhaps increasing the portions of protein and fat to an amount that allows you to maintain your weight.

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Bariah March 24, 2014 at 6:10 am

Hello Penny,

Is spelt flour allowed on this diet? Is butter a good source of healthy fat? Is pure honey allowed after the diet finishes?

Thank you.

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Penny Hammond March 25, 2014 at 2:38 pm

Hello Bariah,

Spelt is listed as being an allowed grain in Phase 1, so I’d assume it could be used in Phase 3 as well. It’s not a gluten-free grain, but this isn’t a gluten-free diet, just wheat-free.

Haylie asks that you avoid all dairy foods (including butter) in this diet. There’s a lot of debate about whether it’s healthy or not, and the trend seems to be moving towards thinking that it’s healthy if you don’t have an intolerance to it.

There aren’t clear guidelines about exactly what is allowed after the diet finishes, except the items listed in the lifetime maintenance diet such as no fake foods. Honey isn’t listed as something not to eat, but it’s probably a good idea to keep an eye on your portion size to make sure you’re not over-eating it.

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Cherie March 24, 2014 at 4:51 pm

I am in Phase 1. I am trying to understand why you can have ketchup but not tomatoes, can you explain why tomatoes are not listed? Also are we to have a serving of grains each meal, or just one serving per day? Also what if you only ate three meals a day and skipped the snacks, when you are used to eating only two meals a day and no snacks, would the diet still work? Thank you

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Penny Hammond March 25, 2014 at 2:46 pm

Tomatoes are listed as okay to eat in Phase 1 and Phase 3, and ketchup (no sugar added, no corn syrup) is listed as okay to eat in Phases 1 and 3 as well.

The “meals” section in each phases tells you which meals and snacks you can eat grains in. For each meal, use the given portion size.

Haylie is very prescriptive about exactly which meals and snacks to have, and doesn’t give the alternative of skipping snacks.
“RULE #1: YOU MUST EAT FIVE TIMES PER DAY, 35 TIMES PER WEEK. That’s three meals and two snacks every day. The good news is that you get to eat 35 times per week, so when I tell you that you won’t be starving or missing fruits or carbs or fats or protein, I mean it. You may not skip any meals or snacks. This is crucial to repair the metabolism. It’s nonnegotiable. I don’t care if you don’t think you’re hungry. You have to eat.”

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Tom March 25, 2014 at 3:32 pm

Hi, I am looking forward to starting this new way of life but can you please clarify something for me.

The portion sizes referenced above, are they supposed to be portion size per meal or per day?

For example is the expectation in phase 1:
Breakfast: 1C Grain + 1 piece/1cup fruit
Snack: 1 piece/1cup fruit
Lunch: 1C grain + 1 piece/cup fruit + 4oz meat + veggies
etc

Or is the portion size a per day amount and must be divided across the 5 meals?

Thanks!

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Penny Hammond March 26, 2014 at 8:47 pm

The portions are per meal, not for the whole day. So it looks like you got it right.

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Janel March 25, 2014 at 6:08 pm

Hi Penny!!!
Love your site and find it so helpful. We are having a hard time finding sprouted whole grain tortillas. We found sprouted wheat tortillas and they are wonderful. Wondering if there’s a difference or if we should not be eating them on p1????

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Penny Hammond March 26, 2014 at 8:58 pm

Hi Janel,
I’m glad you’re finding the site helpful!
In order to sprout grain, you take a grain, and soak it in water. It starts to grow, with the plant emerging from the seed. Really, for it to grow, it needs to be an intact seed – a whole grain. I’m not sure it’s even possible to have a sprouted grain without it starting off as a whole grain!

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DeitrickKim March 26, 2014 at 7:08 am

Help, I am getting ready to start this program but am having a hard time coming up with grains to eat I can’t stand stevia and xylitol and I am also in my car most of the day as a hospice nurse, any suggestions? Thanks, Kim

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Penny Hammond March 26, 2014 at 9:04 pm

Hi Kim,
This is a pretty demanding diet, you have to be prepared for it as it’s so specific about what to eat and when.
You can eat any grain (when it’s included in a phase) except corn or unsprouted wheat – choices include amaranth, barley, brown rice, buckwheat, kamut, millet, oats (steel-cut), quinoa, spelt, sprouted grain, teff, triticale, and wild rice.
If you don’t like stevia or xylitol, you could eat without sweeteners; in phases 1 and 3 you could use whole fruits to help sweeten things.
If possible, prepare your meals in advance so they’re all ready for the day.
Hope that helps, Penny

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sharron krouse March 27, 2014 at 2:12 pm

I am in my 6th week and I am following this diet to a T, but I am not losing anything!!! I even do 1 hour on the treadmill a day! What could be the problem! HELP!!!

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Sarah March 28, 2014 at 12:07 pm

Hi Penny, thanks for this info. I’ve heard about the diet but I was reluctant to buy the book without a sneak peak of what the diet is about, the website doesn’t explain enough for me. Now that you’ve outlined more info it sounds doable and logical and I am ordering the book!

Question though, has anyone got a case study or testimonial for someone who has slowed down their metabolism through crash dieting ( I usedHCG injections) with thyroid and adrenal issues? IE does this really work to rev problematic metabolisms from over dieting and exercising rather than from the normal unhealthy habits of poor lifestyle? I’m 7kg (15 pounds) heavier than I was after doing the HCG diet a year ago and I gained the weight back despite religious exercising (strength and cardio 5 x per week), plus cutting out all diary, grains and sugar and eating largely paleo! YES, Very frustrating!!! I eat loads of veg and I’m so careful but my body seems to be resistant. I can only think my body is holding on to calories the harder I push. Has anyone had a similar story and tried this. Having a history of insulin resistance I’m somewhat wary of the phase 1 days ! I would worry that higher carb and fruit sugars might cause more of an insulin problem (or is that me being too brainwashed by the anti grain paeleo community) Eeek! ;-) Would love some advice, thanks

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Penny Hammond April 2, 2014 at 8:08 pm

Hi Sarah, I’m glad this is helpful!

I don’t know of any case studies like you’re asking for. HCG dieting is a little extreme, and it seems that many people end up gaining more weight than they would like after finishing the regime.
It seems like this diet has been designed to help people who’ve been on extreme diets and found that their metabolism is a bit wonky afterwards. Try it to see how it works for you – just see how you feel on the higher carb days, as everybody has different reactions to carbs. Paleo works well for many people but that doesn’t mean it’s the only way of eating, and you may find that this diet helps you along your way.

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kim June 4, 2014 at 9:17 am

Hi Sarah,

Just wondering how you got on? Hindsight is a wonderful thing isn’t it lol….I am in nearly the exact same position as yourself lost 45kg on a strict low carb diet, low cal and a lot of cardio, ended up with hypothyroidism, metabolic damage and gained 10kg that I cant shift. It doesn’t seem to matter what I do it doesn’t work I eat clean, still low carb and strength train 3 times and cardio 1-2 times per week….depressing. Researching weight loss and hypothyroidism led me to this diet and it looks and sounds promising (actually quiet easy and less restrictive then how I currently eat) but like you the high carb scare me a little…..

Thankyou for your time,
Kim

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Marce March 28, 2014 at 12:32 pm

Hi! For lunch in phase 3 i had tuna… Then i remember to check the ingredients in it, it does not say soy, but then ower it says contains fish and soy… Ahhhh! Im usually very careful but i totally forhot to check before eating, woul this afect the process???!

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Penny Hammond April 2, 2014 at 7:09 pm

Don’t worry about it this once; keep an eye out for it next time.

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Joan March 29, 2014 at 7:45 pm

Bought the book and eager to give it a try and will start on Monday. Just curious if there is any data or information for Thyroid Cancer survivors? I’m 17 months since TT and 15 months since radiation. Just can’t seem to get my TSH and T3 levels regulated.

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Penny Hammond April 6, 2014 at 12:37 pm

There isn’t much in the book about cancer – basically it says that being overweight increases the risk. But there’s a lot of discussion of hormone levels and thyroid function.
Good luck, I hope the book helps.

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precious March 30, 2014 at 1:06 am

Hi.thank u so much for this information.am from Zambia,Africa and would like to start this diet tomorrow.I am 1.67m tall and currently I weigh 84kgs.I wud love to lose 24kgs .I have two challenges though.firstly most of the food u hav mentioned is not easly found here and when it is available it is very pricey. For grains oats are available tho.now is it ok if I use the sanme type of food through out.like I should eat oats whenever I have to eat grain n chicken for protein n maybe apples for fruits.
My second challenge is that most of ur measurements are in ounces n pounds.I can convert to grams bt I was wondering if there was something already measured in grams cause having to convert will be very rough.

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Penny Hammond April 6, 2014 at 12:43 pm

You could try following the diet using the same food groups but not exactly the same foods as listed, and see if that works for you.
It’s a very USA-focused book – and it’s often difficult to switch between imperial and metric measurements because you end up having very strange portion sizes.

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Denae R. March 30, 2014 at 12:29 pm

I read that carrob chips are an acceptable “broth, herb, condiment”. My concern is that they have sugar or beet sugar in them and the diet says the smallest amount of sugar can hinder weight loss for 2-3 days. Should I be looking for sugar free? Do they exist? If the carrob chips with beet sugar are acceptable, how many are you allowed per day?

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Penny Hammond April 6, 2014 at 1:18 pm

If you can find unsweetened carob chips that don’t contain any dairy products or other ingredients you’re not supposed to be eating on the phase you’re on, you should be able to use them.
There aren’t any guidelines on portion sizes, but they’re listed as a “condiment” which usually means you use only a small amount, a teaspoon or so.

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Denae R. March 30, 2014 at 1:44 pm

Hi, again. Another question. Am I able to break up my fats and proteins? Such as, 1 TBSP of nut butter and 1 TBSP of coconut oil with 2 egg whites? In the same meal? I like to finish a meal with nut butter on celery as dessert.

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Penny Hammond April 6, 2014 at 1:19 pm

As long as you’re eating fats and proteins at the same meal, and using the serving size guidelines, it should be okay to break them up.

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Karen March 30, 2014 at 3:42 pm

Hi Penny, please help me clarify if I could eat plain minutes oats in phase 1? Regarding non fat yogurt, if I were to eat it with Avacado or nuts, does it make it any better? Would soy be ok if it’s non GMO?

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Penny Hammond April 6, 2014 at 1:33 pm

Hi Karen,

Steel cut oats are allowed in Phase 1, but minute oats aren’t listed as okay – they’re usually pretty processed and can give you a bit of a sugar rush, so I’d assume that they only type of oats allowed is the one that’s listed, steel-cut oats. You need to cook them for a while until they’re ready to eat, but they’re less processed.

On this diet, you’re not supposed to have any dairy, no matter what the fat content (although it may be allowed in the lifetime maintenance diet after you’ve reached your goal weight).

Also, no soy is allowed on this diet, whether it’s GMO or not.
The only exceptions are tamari and Bragg Liquid Aminos, or (only if you’re a vegan who doesn’t eat any animal products at all) fermented organic soy foods – organic non-GMO tofu, organic non-GMO soy tempeh, or organic non-GMO edamame.

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Carmella Sparrow April 1, 2014 at 8:24 am

Hi Penny, thank you so much for this outline, it is beyond helpful. Is almond milk and protein powders allowed on this diet in any of the phases? Thanks.

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Penny Hammond April 6, 2014 at 2:14 pm

Hi Carmella,
Glad it’s helpful!
Unsweetened almond milk is allowed on phase 3 – it contains both fats and carbs.
There are no protein powders mentioned in the book, so I assume that Haylie wants you to eat whole/real proteins instead.

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Brian April 1, 2014 at 4:13 pm

Started the diet and are on day two and was wondering what snacks i can eat that are “unlimited” Thanks in advance

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Penny Hammond April 6, 2014 at 3:04 pm

There aren’t any “unlimited” snacks, unless you want to snack on low-carb veggies (there’s a phase 2 salad dressing you could use which could probably be eaten unlimited for all phases).
With the frequent meals and snacks and increased portion sizes the more weight you have to lose, you should have enough to eat – if you’re feeling hungry between meals try drinking some water, as that often helps reduce hunger.

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VIRGINIA A WIEMKEN April 4, 2014 at 7:10 pm

I wish these recipes and food list had more things found in my grocery store. Many I can’t find. I need something to thicken my stir fry and I can’t find arrowroot.

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Penny Hammond April 6, 2014 at 3:15 pm

Some of the ingredients can be found online, such as arrowroot from Amazon.com. Or look for them in a local whole food store.

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Kim Javernick April 8, 2014 at 3:00 pm

I purchased powder drinls for all 3 phases but recieved no directions. Do thes replace a meal? A snack? Help!

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Penny Hammond April 8, 2014 at 8:36 pm

The directions for making the shakes are on the shakes page of the store website.

It says that they’re meal/snack replacements, and if you look in more detail at the links for each product on the page it describes them as “Ideal for an on-the-go snack or breakfast.”

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Marci Randi April 9, 2014 at 9:38 am

My sister tried the diet first and lost 20#’s in 28 days. I excitedly read the book and jumped in. I just finished week one and actually gained then lost 1.5 pounds, putting my where back where I started. I am over 40 pounds overweight and 53 years old. I tried to eat the amount of food for that portion size and my stomach literally hurt for 2 days cramming it in. So I switched down to the 20 pound portion size and doubled the vegies. I’m not giving up, clearly this is a healthy way to eat, I just don’t understand my lack of progress when the first week people usually can’t believe how much weight they’ve lost. I truly want to do it correctly, can I eat the lesser amounts or should I try again to get that much down?

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Penny Hammond April 10, 2014 at 10:14 am

I can’t find any guidelines in the book or on the website on what to do if the given portion sizes are too much for you to eat, but it’s clear that Haylie wants you to eat more if you’ve got more weight to lose.
Try to eat as much as you can, balancing all the different types of foods in the same proportions as given for the full serving size.
Update May 2014 – in the latest printings of the book, Haylie now says that if you want to lose more than 40 pounds, you should have 1 1/2 times the portion and double the amount of veggies – so no need for such large portion sizes as previously recommended

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Angelyn April 10, 2014 at 5:45 pm

Hi! I just bought the app and want to start this on coming Monday. I am wondering what should I key in for my wake up time because as per instruction, I m suppose to take my breakfast upon 30mins to an hour. My normal wake up time is around 5am but I take my pre workout and m off for my run and then back home for some weight training. I normally won’t get to eat till about 745-8am (while prepping myself for work and my girl for school). I will either do a quick half boiled egg whites, scrambled egg whites, protein drink or green veggies with fruits smoothie and get ready for my day. Should I key in 730am for “wake up time” or as per my 5am? Please advise. Looking forward to hear from you.

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Penny Hammond April 10, 2014 at 8:09 pm

Haylie’s very clear that she wants you to be eating within 30 minutes of waking up, not 2 3/4 – 3 hours!
“When you are awake and working, you have to keep eating. Otherwise, you leave your body without fuel, and then it thinks you are starving and before you know it, your metabolism is slowing down.” (p.35)
Can you find a way to eat before your pre-workout?

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Angelyn April 11, 2014 at 4:29 pm

Thank you for your reply. What’s your suggestion for a “not so full” and quickie meal that I can prep n eat before my workout? Will 1 soft boil egg white do? I can’t workout with a full stomach, I feel sick!
Sorry, just to be clear so I shld key in my wake up time as 5am on the app then?

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Dan Nielsen April 10, 2014 at 7:52 pm

She says you cancan use Tabasco as a condiment, but the green Tabasco has cornstarch. Should I not use the green one? I like it better than the red

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Penny Hammond April 10, 2014 at 8:11 pm

I think she’s saying “Tabasco” as a shortcut to mean any hot chili sauce without added sugar. If you can find another green chili sauce that has acceptable ingredients for each phase, you can use that instead.

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Sherrie Schaefer April 14, 2014 at 11:22 am

My book hasn’t arrived yet but I wanted to get started. What kind of oat meal is allowed? Web site said (steal cut)?? I guess I need meal suggestions.

Thank you

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Penny Hammond April 14, 2014 at 7:59 pm

It looks like only steel-cut oats are allowed. These are pretty unprocessed – not rolled, just cut. You might find them in the specialty grains section of your store. Or you could buy them online – here are some examples of steel cut oats from Amazon.

While you wait for the book, there are some recipes at http://www.pinterest.com/hayliepomroy/phase-1-fast-metabolism-diet-foods/ – also click on “Haylie Pomroy” on that page to see other boards with photos and recipes.

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Sherrie Schaefer April 14, 2014 at 4:01 pm

I haven’t yet been able to find the sprouted grain bread or crackers. I would imagine health food store??? I have never eaten veggies in the morning. Any ideas?

Thank you

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Penny Hammond April 14, 2014 at 7:53 pm

Sometimes you can find sprouted grain bread in the freezer section of your supermarket – look for Ezekiel bread.
A health food store would also be a good bet.

If you’re new to eating veggies in the morning, try starting with leftovers – easy to prepare and a food you’re already used to eating. Or think of what you might eat for brunch instead of breakfast.
Also, there are recipes in the book for foods like Egg White, Mushroom, and Spinach Omelet; Turkey Bacon with Celery, Sea Salt, and Lime; Cucumber Hummus Toast; and Egg and Toast with Tomato and Red Onion.

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Sherrie schaefer April 15, 2014 at 8:34 am

I’ll give it a try.

Thank you very much:)

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SANDY GELMAN April 17, 2014 at 12:43 pm

iS IT TRUE YOU CAN HAVE VEGGIES AT EVERY MEAL PHASE ONE BREAKFAST DOES NOT HAVE ANY

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Penny Hammond April 17, 2014 at 5:06 pm

You can have unlimited phase-appropriate vegetables. So if you wanted to have veggies at breakfast in phase 1, there’s nothing I can find that says that you can’t eat them. But you don’t have to.

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Debbie Nicholson April 19, 2014 at 12:32 pm

Just wanted to share how happy husband and I are with our new way of eating! Both of us feel better and are getting into clothes we haven’t worn in a long time. A question, if we are unable to find prickly pears are organic pears permitted?

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Penny Hammond April 20, 2014 at 10:02 am

Prickly pears are listed as a fruit that’s okay to eat in phase 3 only. They’re part of the cactus family, so they’re pretty different than pears, which are part of the apple family.

According to the USDA nutrition database and the International Tables of Glycemic Index and Glycemic Load Values
Prickly pears (listed as okay for phase 3) – 9.57 grams of carbohydrates and 3.6 grams of fiber per 100g (value for sugars not given); glycemic load 0
Cherries (listed as okay for phase 3) – 12.82g of sugars and 2.1g of fiber per 100g; glycemic load 9
Pears – 9.75g of sugars and 3.1g of fiber per 100g; glycemic load 3-5

It’s possible that cherries were listed as okay to eat in phase 3 because they’re often considered a berry; blueberries have a glycemic load of 5.

My guess would be that pears would be okay in phase 3 because they’re low-glycemic, however they’re not listed in the book.

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SANDY GELMAN April 19, 2014 at 4:01 pm

IN PHASE THREE IT IS STATED 2 4 TBSP SALAD DRESSING WHAT KIND

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Penny Hammond April 20, 2014 at 10:05 am

There’s a recipe in the book for “Phase 3 salad dressing and veggie dip” – made with sesame oil, lime juice, crushed garlic, salt and pepper

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Sherrie Schaefer April 21, 2014 at 3:03 pm

Penny,

Got two questions…. In the strawberry french toast recipe it calls for one egg white and phase one says at least three egg whites. Are you supposed to eat the two extra whites on the side or any other appropriate protein?

#2….. When you just can’t eat all that you’re more supposed to. For example I am to have a can and a half of tuna in phase 3. I couldn’t eat all that tuna so I had a can and some raw nuts to compensate. Is that okay?

Thank you so much

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Penny Hammond April 21, 2014 at 7:07 pm

Sherrie,
It makes sense that you add more protein when you have the strawberry french toast recipe – the recipes aren’t always for complete meals.
If you can’t eat all that you’re supposed to, eat as much as you can and make sure you’re eating the same proportions of different types of food (proteins, veggies, etc.) as suggested.

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Sherrie Schaefer April 22, 2014 at 5:53 am

Thank you Penny for your help:)

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Dima April 24, 2014 at 3:03 pm

Hi Penny
Would you please clarify where tomatoes fall . I am a bit confused as in your explanation which is great by the way :) you mentioned no tomatoes in phase one but when you listed what not to eat in P2 you said do not eat what is listed in P1 and mentioned tomatoes… Would you please just let me know in which phase of the 3 tomatoes are allowed.??
Thanks a lot

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Penny Hammond April 27, 2014 at 9:06 am

Hi Dima,
Tomatoes are allowed in phases 1 and 3 of this diet, and they’re not included in the book for phase 2 which is a low-carb phase.

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Dima April 28, 2014 at 4:06 pm

Thanks a lot

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Shauna April 25, 2014 at 11:24 am

Just wondering if I can sprinkle some unsweetened coconut chips on my oatmeal ?

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Penny Hammond April 27, 2014 at 9:49 am

Coconut is quite fatty, and it’s only allowed in phase 3. In that phase, unsweetened coconut chips should be fine.

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Debbie April 26, 2014 at 9:55 am

What was the name of the app you mentioned that helps you with this diet? I read it last night, but can’t find it this morning.

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Penny Hammond April 27, 2014 at 9:53 am

It’s called “The Fast Metabolism Diet App” and it’s only for iOS. Here’s the iTunes link: https://itunes.apple.com/us/app/id626362411

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cheryl April 27, 2014 at 11:37 am

Hi,
I am starting your program, but I do not eat any meat or poultry. I have been reading your book and You seem to have limited choices in Fish. Could you please tell me other fishes beside cod & halibut you can have?
Thank you

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Penny Hammond April 27, 2014 at 2:34 pm

In phases 1 and 2 you can have any lean fish; in phase 3 you can have any lean or fatty fish and shellfish.

These are examples that Haylie gives for each phase of the diet:
Phase 1 – Lean fish: e.g. haddock (fillet), halibut (fillet, steak), pollock (fillet), sardines (packed in water), sole (fillet), tuna (solid white, packed in water)
Phase 2 – Lean fish: e.g. 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)
Phase 3 – Fish, including fatty fish: e.g. halibut (fillet), herring, salmon (fresh, frozen, or nitrate-free smoked), sardines (packed in olive oil), sea bass (fillet), skate, trout, tuna (packed in water or oil); Shellfish: e.g. calamari, clams, crab (lump meat), lobster meat, oysters, scallops, shrimp

Note that if you can eat eggs, you can have egg whites in phases 1 and 2 and whole eggs in phase 3.

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Diane April 28, 2014 at 10:56 pm

In one of the phases the only fruit allowed is lemons or limes. How does one “eat” a lemon or lime? Surely not like one would eat grapefruits or oranges.

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Penny Hammond April 29, 2014 at 7:58 am

You can use the juice from the lemon or lime, either on the food you eat or added to a drink.

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Sherrie Schaefer April 29, 2014 at 4:07 pm

Hi,

I am looking for portion size for the 5 ingredient chili.

Thanks so much:)

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Penny Hammond April 30, 2014 at 9:58 am

I can’t find a 5-ingredient chili in the diet book or the recipe book – where did you find it?

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Sherrie Schaefer April 30, 2014 at 6:53 pm

It was on pinterest phase one fmd foods.

Thanks so much Penny

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Penny Hammond May 8, 2014 at 7:09 pm

I can only find a 5-ingredient bolognese sauce from Food52 – on the page they say it’s 4 servings. With 1 pound (16 ounces) of beef, that would be 4 ounces per serving, which fits in the guidelines.

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Ardis April 29, 2014 at 9:26 pm

Is it ok to eat Ezeikiel bread?

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Penny Hammond April 30, 2014 at 10:17 am

Ekekiel bread is made with sprouted grains, which are acceptable in the phases of this diet when you can eat carbs (phases 1 and 3). Just check that there isn’t any wheat flour in the ingredients that doesn’t say it’s sprouted.

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Ardis April 30, 2014 at 10:09 pm

Thank you for your response! I would also like to know if we can eat canned pink or red salmon in water? If we can eat it would it be acceptable in Phase 1 and 3 or just phase 3? I know the book says we can have fresh, frozen or smoked salmon.

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Penny Hammond May 1, 2014 at 12:05 pm

Haylie seems to be fine with canned foods – she mentions that vegetables and beans can be canned, and lists some canned fish. So I’d assume that canned salmon in water would be acceptable on phases when salmon is allowed. It’s a fatty fish, listed for phase 3 only (although for some reason she says that smoked salmon is okay for phase 2 – smoked salmon is only very slightly lower fat than unsmoked if there is any difference at all – and sardines, another fatty fish, are listed as acceptable in phase 1)

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Ardis May 1, 2014 at 8:22 pm

Is it possible to get an updated food list. Your app for i phones has more foods on it than the book I bought for this diet. Are you creating an app for androids? It would be nice. I would like to thank you for creating this diet. I am at the end of my fourth week and I plan to continue into the month of May. I feel healthier, my memory is sharper, I’ve lost weight and I just feel really good! In the beginning of this program I made so many mistakes, but I stuck with it and I love it! Thank you!

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Penny Hammond May 4, 2014 at 6:51 pm

Thanks for pointing out that there were foods in the app which weren’t listed above – I’ve added them in.

You’d have to ask the author if she’s planning an app for Androids – if you want to contact Haylie directly, you can reach her through her Facebook page, https://www.facebook.com/hayliepomroy.
There are a few threads of people asking for an Android version – it looks like right now the most popular is http://www.fastmetabolismdiet.com/forums/topic/app-for-android/.

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Sheila May 2, 2014 at 3:28 pm

My husband and I have been on this diet for almost 2 weeks now. I have lost 8 lbs which is great. I have 42 more to go though. We have noticed that we are both tired all the time on it. We have heard others say they have more energy on the diet so we were wondering why that may be? Are we doing something wrong?

Thanks for any thoughts or advice you may be able to give here. I hope you email too since I am not sure if I will lose this site or not. :-/

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Penny Hammond May 4, 2014 at 8:28 pm

Do you find yourself more tired on some days than others? Some people may find that they react badly to certain phases. Another idea is that your body may be working its way through some changes in the diet and hopefully you’ll come out of the other end feeling better.
See these posts on the FMB discussion boards (neither has had any feedback from Haylie’s team):
- Tired http://www.fastmetabolismdiet.com/forums/topic/tired/
- Extra Fatigue?? http://www.fastmetabolismdiet.com/forums/topic/extra-fatigue/
Hope that helps…

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Lisa C. May 5, 2014 at 3:29 pm

You have the portions wrong for over 40 pounds of weight loss. Any weight loss over 20 pounds is 1 1/2 of the regular portion size, whether it’s 30, 60, or 100 pounds. If you need to loose more than 40 pounds, your vegetable portions should be doubled, everything else is 1 1/2 portions sizes.

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Penny Hammond May 8, 2014 at 7:04 pm

Hi Lisa,
Thank you so much for pointing that out!
When the book originally came out, it very clearly told you to add half a portion for every additional 20 pounds you want to lose. That’s something a lot of people struggled with when they had a lot of weight to lose.
I just got a copy of the latest printing, which says what you describe above. So Haylie’s advice has changed.
I’ve updated the portion size section of this page and added updates to post replies that gave the old advice.
Penny

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Beth Miller May 6, 2014 at 9:16 pm

Can I eat brown rice and seaweed on phase 3?

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Penny Hammond May 8, 2014 at 7:14 pm

Seaweed is listed as an acceptable food for phase 3, but Haylie only lists wild rice (and in the app, black rice) in that phase, not brown rice. She only says brown rice is okay for phase 1.

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John Cross May 9, 2014 at 12:26 am

I start last week of diet tomorrow. I only lost 7 pounds and 1″ of my waist. I’m thinking I may not have eaten enough food or drank enough water. Can that be it.

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Penny Hammond May 11, 2014 at 1:39 pm

It’s possible that you didn’t lose more weight because you didn’t eat enough food or drink enough water. It’s also possible that this diet isn’t the best one for you personally – there’s no “best” diet for everybody.

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Priscilla Adams May 10, 2014 at 7:52 pm

I’m a type 1 diabetic , I had a problem with low blood sugars on phase 2 days. To bring up my blood sugars I added some carrots to my meal instead of having fruit which in not a phase 2 veggie . Do you have any thoughts on what I should do in this case ? This is my first week on this diet . Thank you ! Also , do I have to start week one over again ?

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Penny Hammond May 11, 2014 at 1:58 pm

The book doesn’t mention type 1 diabetes at all, so it’s possible that this may not be the best diet for you – it relies on cycling carbohydrate levels, which may not be in your best interest.

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lina May 12, 2014 at 3:59 am

i have a question

How a long a phase will takes you?

can you guys give me an example what you guys eating in phase 1 , 2 and 3.

Thank you.

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Penny Hammond May 13, 2014 at 7:44 pm

Phase 1 is 2 days a week (days 1 and 2). Then phase 2 is 2 days a week (days 3 and 4). Then phase 3 is 3 days a week (days 5, 6, and 7).
The ingredients and portions for each phase are listed above, and there are a number of recipes in the book and diet book. For example recipes, see http://www.pinterest.com/hayliepomroy/.

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John McKearly May 13, 2014 at 10:17 am

Can’t seem to find any mention of honey being used as a natural sweetner. Any help?

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Penny Hammond May 13, 2014 at 8:00 pm

The only sweeteners allowed on this diet are stevia and (birch) xylitol. Other sweeteners, including natural sweeteners like honey, are considered to be sugars and are not allowed.

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martha forero- May 13, 2014 at 5:04 pm

Soy colombiana y estalos leyendo el libro pero tenemos dudas por ciertos productos que no hay aca

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Penny Hammond May 13, 2014 at 8:11 pm

If some of the ingredients aren’t available where you live, try using alternatives in the same food group. This isn’t a very prescriptive diet, it doesn’t tell you exactly what to eat, so substituting should be fine as long as you’re avoiding the “don’t eat” foods.

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Sharon May 14, 2014 at 1:34 pm

Can someone please explain what fat/protein means? I can’t seem to understand what food list I’m to look at.

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Penny Hammond May 15, 2014 at 9:38 am

Fat/protein appears to mean higher-fat protein or fat plus protein. Look at the recipes in the books for examples of having both protein and fat in the same meal.

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Brian F May 14, 2014 at 2:12 pm

After a month, I am no lobger diabetic. I was able to totally go off insulin (Novolog and Lantus) as well as eliminate the need for Crestor. My blood sugars have gone from an average of 250 to 124. It’s been a game changer!

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Char May 21, 2014 at 12:28 pm

is gluten free bread allowed…the brand I eat is SCHAR and it is awesome!! with almond butter, it’s better than an Oreo!! (almost!!)

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Penny Hammond May 25, 2014 at 1:32 pm

It depends on the ingredients of the product – does it contain anything that’s excluded from this diet?

Looking at Schar, I see corn starch, which would rule that bread out as you’re not supposed to have anything containing corn on this diet. It also has soy protein, and you’re not supposed to have anything soy on this diet. Oh, and sugar as well.
If you do find a product that only contains ingredients that are allowed on the diet, keep an eye out for whether it would be allowed on the phase you’re in – no breads with any carbs would be allowed on phase 2, and they would be limited on phases 1 and 3.

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CLIO WANG May 23, 2014 at 7:06 pm

I was on high fat diet before for 20 days, but it did not work. I am just wondering what is the difference between a purely high fat low carb diet with P3 since Haylie mentions that P3 is the key to lose fat.

Besides, I am hypothyroid.

Thanks!

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Penny Hammond May 25, 2014 at 2:34 pm

Phase 3 is not particularly high fat (it just isn’t very low fat like the other phases). It’s also moderate-carb rather than low-carb in the popular sense of the word – some carbs are allowed and encouraged.

Haylie wants you to cycle through the three phases to lose fat – according to her no one phase would work on its own.

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Kaylee P. May 29, 2014 at 2:17 pm

Is it ok to eat Turkey Pepperoni on this diet?

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Penny Hammond May 29, 2014 at 6:57 pm

Look at the ingredients – are there any ingredients you’re supposed to be avoiding completely (anything with soy, dairy, corn, sugar, etc), or anything that you’re supposed to be avoiding during the phase you’re on today?

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Kaylee P. May 29, 2014 at 3:25 pm

Why can’t you eat sausages in Phase 2?

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Penny Hammond May 29, 2014 at 6:58 pm

I assume it’s because phase 2 is a low-fat phase, and sausages tend to have some fat in them.

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Barbara S. May 31, 2014 at 8:59 am

I have just started the diet and am on Phase 3. I see that the food list does not include apples, but on the meal plan for phase 3 there is a tuna and Apple salad for lunch. Can I eat apples during this phase?

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Penny Hammond June 1, 2014 at 1:27 pm

Okay – I see in the week 1 and week 4 meal maps for phase 3 – “P3 Endive Tuna Salad, Apple”. Apples aren’t listed as phase 3 foods in either the book or the app.
However, they’re relatively low-sugar fruits and I don’t see why they shouldn’t be included in phase 3. Just make sure they’re in moderation – have them only in meals and snacks where fruits are listed, and follow the serving size of 1 piece or 1 cup of phase-appropriate fruit.

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Charlene June 1, 2014 at 12:46 pm

My husband wants to do the FMD along with me as support and to eat healthy. He is a cereal lover. Does anyone have a suggestion for a cereal brand that would be OK and I’ m assuming that if he uses rice milk in P1and P3 that would be acceptable. Thanks.

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Penny Hammond June 1, 2014 at 2:00 pm

It’s lovely to hear that your husband is joining in on your diet to support you!
The book talks about hot brown rice cereal and also oatmeal – just keep an eye out in case there are any added ingredients.
Most cold cereals have some form of unsprouted wheat, soy, corn, sugar, or dairy in them. Has anybody found anything that meets the restrictions on this diet?
Unsweetened rice milk is okay in phases 1 and 3.

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clint June 1, 2014 at 2:58 pm

thinking about starting this diet but I suffer from renal kidney failure and I’m on pt dialysis nightly so it is difficult for me to rid my body of excess water , i can only drink 8 classes of 8 oz. or less daily.. this diet calls for over twice that much water daily re: half of my weight in oz. that would mean drinking 17 8 oz servings ( my current weight is 270 ). can i decrease the amount of water to less than 8 glasses daily and still except to loose weight. thank you Clint. g.

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Penny Hammond June 1, 2014 at 3:43 pm

This may not be the best diet for you because of your dialysis – it may be safer to eat a diet that’s more steady and predictable, and which doesn’t expect you to flush your body with lots of water.

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melissa June 2, 2014 at 11:38 am

do you know the portion for the egg whites if i’m ussing the egg whites bought on the store?

Thank you

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Penny Hammond June 8, 2014 at 11:40 am

According to http://whatscookingamerica.net/Eggs/EggEquivalent.htm, 1 large egg is 3 tablespoons and 1 large egg white is 2 tablespoons.
The portion size for phases 1 and 2 is 3 egg whites, which would be 6 tablespoons.

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Michelle June 2, 2014 at 6:38 pm

Hello,

Not sure if this was asked before and sorry if it has been. I’m curious about edemema beans. It clearly states to avoid soy but I also have the fast metabolism app that lists a recipe with edemema beans in it.

Thank you!

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Penny Hammond June 8, 2014 at 12:03 pm

Edamame is a soy bean. In the book, Haylie says that you can only have soy foods if you’re vegan (and they’re non-GMO) – so you shouldn’t be eating it on this diet unless you don’t eat any animal products at all (meat, fish, eggs, or milk products).

What’s the name of the recipe which contains edamame beans? I can’t find it on the app…

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Brenda June 3, 2014 at 1:03 pm

For losing 41-60 pounds, I increase all portions and the ingredients in them. For example P1- Italian Chicken and Wild Rice- increase the chicken as well as the rice portions? The same for all fats, proteins, grains, etc?

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Penny Hammond June 8, 2014 at 12:34 pm

If you have over 41 pounds to lose, you should increase all portions of proteins, eggs, grains, fruit, and fat to 1½ times the portion size, and have even more veggies – 2x the portion.
So you could have 1½ times the Italian Chicken and Wild Rice recipe, and have more vegetables or salad on the side.

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Linda M June 4, 2014 at 10:21 am

Is this diet ok for type 1 diabetics on an insulin pump?

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Penny Hammond June 8, 2014 at 12:35 pm

There’s a lot of variation between days, which might not be a good idea if you’re on an insulin pump. Check with your doctor.

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Linda M June 11, 2014 at 1:37 pm

Thank uou

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Bea Dauber June 4, 2014 at 7:08 pm

HELP: I need Phase 1 and Phase 2 substitutes for Mayonnaise and Tartar Sauce.
(If I canNOT have Mayonnaise and Tartar Sauce on the FMD, then what do I put on my Tuna, Cod, Asparagas, and Artichokes?)
NOTE: I already know about using mustard and I HATE horseradish.

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Penny Hammond June 8, 2014 at 12:46 pm

Phase 1 and phase 2 are low-fat phases. As mayonnaise and tartar sauce are fatty sauces, there aren’t any direct substitutes.

See the diet book and the cookbook for recipes, which you can use as suggestions for how to prepare foods. They often contain lemon or lime juice, finely chopped red onion or garlic, and herbs.

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Bea Dauber June 4, 2014 at 7:08 pm

HELP: I need Phase 1 and Phase 3 substitutes for Butter.
(If I canNOT have butter on the FMD, then what do I put on my Toast, Squash, and Yams?)

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Penny Hammond June 8, 2014 at 12:54 pm

As butter is a dairy product, you’re not supposed to have it on this diet.
On phase 1 you’ll have to use a substitute that’s low in fat; on phase 3 you could use a fatty ingredient as a substitute (in moderation).

See the diet book and the cookbook for recipes, which you can use as suggestions for how to prepare foods.

On non-wheat or sprouted-grain bread, use toppings like the ones suggested in the recipes, instead of having toast with butter on the side. E.g. see the recipes for Open-Faced Turkey Sandwich; Sprouted Grain Turkey Wrap (phase 1); Cucumber Hummus Toast; Egg and Toast with Tomato and Red Onion (phase 3)
For squash and yams, include them in recipes with other vegetables and flavorful ingredients such as garlic and herbs, or in a soup or casserole.

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Maria Matos June 4, 2014 at 7:55 pm

Hello,

A friend of mine has done the diet for over 28 days now and has been very successful, so I can’t wait to get started. Now, I have 2 questions:

1. I don’t eat meat; I don’t really crave it or like it, Can I still do this without it?-please note I’m still reading away.
2. When referring to fruit juices, would this include natural ones? I juice veggies and fruits every day and love it, wouldn’t like to give it up entirely for the 28 days.

If anyone can help with this, it would be great. Thanks!

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Penny Hammond June 8, 2014 at 1:02 pm

Vegetarians can follow the vegetarian guidelines above.

Haylie says not to have fruit juices because the sugar concentration is too high and either there’s little or no fiber.
She doesn’t say you shouldn’t juice your own vegetables – but as she doesn’t say your veggies for the day can be juiced, so have any vegetable juice in addition to the whole vegetable servings.

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Rona June 8, 2014 at 9:57 am

I am starting this diet tomorrow (am still trying to read the book through!!) and as i was reading i wondered why cows/goats milk has been taken out of the diet because surely we need this to keep our calcium levels up?? i won’t have it as that’s what the diet says but i was just surprised/curious!!

another thing i was wondering is whether you can have ‘normal’ tinned tuna in salted water – does it have to be solid white tuna??

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Penny Hammond June 8, 2014 at 1:53 pm

There are lots of theories about calcium and milk. Some studies show that if you avoid sugars and processed foods, your mineral balance improves and you don’t need to add so much calcium to the diet. Others point out that other foods, such as canned fish with the bones and leafy green vegetables, supply calcium – not just milk. Milk is only tolerated well by a part of the whole population – in many parts of the world cultures have thrived without milk and have lower rates of osteoporosis than the west. The book doesn’t say anything specific about calcium.

Haylie says tuna in some parts of the book, and solid white tuna in other parts of the book. She doesn’t say why she recommends solid white tuna, and she doesn’t say you can’t have tuna other than solid white tuna.

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RJ June 9, 2014 at 9:30 am

Hello,
I have started the diet today (and am still trying to find my way!!) and have been to but some ingredients for this weeks meals…I haven’t been able to find sprouted grain bread as I am not sure what I am looking for!! Can anyone help?? Any examples of makes/what the ingredients list should say?? is it gluten free???
another thing I wasn’t too sure about was the nitrate – free meat…what should/shouldn’t it have in it…I was looking at the chicken and turkey today and wasn’t sure whether I was buying the right stuff because the ingredients didn’t say anything about nitrates….

Please help :)

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Penny Hammond June 10, 2014 at 5:32 pm

You can find sprouted grain bread in the freezer in some supermarkets – it might have a brand name like Ezekiel bread. Ingredients will say something like “sprouted wheat”. Here’s an example: http://www.foodforlife.com/product/breads/ezekiel-49-sprouted-whole-grain-bread. If the sprouted grain is sprouted wheat, it won’t be gluten-free, but if there isn’t any wheat or gluten grain it’s possible that it might be gluten-free.

Nitrates are pretty common in deli meats, not in fresh meats.
If you’re buying deli meats or preserved meats, look at the label for “nitrate” or “nitrite” – it might say something like sodium nitrate or sodium nitrite in the ingredients. Most deli meats which are nitrate-free are labeled as such.

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Lynn June 10, 2014 at 7:43 pm

I have been on the diet for 16 days and lost 8 lbs which is good. But I have had 2 menstual cycles during this. Have anyone had this situation? I also had a rough time the first few days when I started the diet with really bad headaches to the point I throw up. I am assuming that was from the detoxing of caffeine and sugars.?

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Penny Hammond June 11, 2014 at 12:54 pm

It’s possible that the really bad headaches for the first few days of the diet may have been from caffeine/sugar withdrawal.

If you’ve had 2 menstrual cycles in 16 days, you should probably check with your doctor.

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Janice R June 11, 2014 at 10:53 pm

Question: For vegetarians, the book states that in Phase 2, “as long as you are willing to eat eggs and fish, you should be fine for those two Phase 2 days.” However, it is unclear whether the reference is to egg whites only or to whole eggs. Can you clarify?

Thank you.

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Penny Hammond June 12, 2014 at 6:38 am

Phase 2 is a low-fat phase, egg whites only and no egg yolks.

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trish June 12, 2014 at 12:32 pm

hi.. was wondering how menopause fits into this plan? can it help? thks. sg

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Penny Hammond June 12, 2014 at 1:00 pm

Haylie mentions in the book a client “in the throes of menopause” who did well following this diet to get back to her target weight (p.155)

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Alison Quigley July 16, 2014 at 2:52 am

All my friends over 50 have been having great success! 20 plus pounds per 28 days! Drink LOTS of water and stick to the foods on the phase! life changing!

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trish July 26, 2014 at 11:32 am

Thanks Allison.. :) I appreciate the feedback!

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Lacey June 12, 2014 at 2:11 pm

Hi Penny! Hoping to start the diet on Monday. But wanted to know if it is advised to weigh myself every day? I have the book and the chart in the book has a column for weight every day….but I heard that that is bad to do because one can become to obsessed and fixated on the number. What would you suggest doing? Thanks!!

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Penny Hammond June 12, 2014 at 6:41 pm

Hi Lacey!
I can’t find anywhere in the book with Haylie telling you to weight yourself every day. In fact, she says “weight loss is not my main goal for you. I am more vested in giving you a fast, healthy, and optimally functioning metabolism than I am in your losing weight. I’m interested in your finding a weight and place of balance where you can eat and live healthfully every day. Where you can have a full, rich life and not have to diet all the time.” (p.142)
So, if you tend to get a bit fixated with your weight, you could weigh yourself once a week and instead concentrate on how healthy you feel.

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molly June 14, 2014 at 8:26 pm

I walk 10,000 steps every day, can I continue with this and add the required exercise while on the FMD?

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Penny Hammond June 15, 2014 at 9:18 am

I concentrate on the food side of diets, not the exercise side. However, I did find this in the book (p.126) – phase-appropriate exercise is defined as:
- At least one day of gentle to moderate cardio during Phase 1
- At least one day of heavy weight lifting during Phase 2
- At least one day of ultra-relaxing activity in Phase 3, like yoga, a walk outdoors on a nice day, or a massage

So, for phase 1, walking fast enough to raise your heartbeat would probably do it. For phase 2, there’s nothing I can find to say you shouldn’t walk, but walking isn’t heavy lifting so add that. For phase 3, it looks like you’re already covered by walking as long as you do it in a relaxed fashion.

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molly June 20, 2014 at 4:22 pm

thank you so much!

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molly July 26, 2014 at 2:49 pm

Thank you so much. So far I am on week 3 Cycle #2 or 7 weeks. I am down 15 pounds, I am still not sure about olives.They are listed as a vegetable and a fat in phase 3. So, I assume that they are not unlimited. What portion is correct for a person trying to loose 21=40 pounds. Thanks again for clarifying things for everyone?

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trish June 15, 2014 at 4:54 pm

Hi .. I am a bit confused.. on the website it says phase 1 is fruits and carbs..
but in the outline of foods to eat it says protein as well as veg?
I have ordered the book but it will take a while.. I am out of the country .
thanks soooo much ;)

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Penny Hammond June 16, 2014 at 3:57 pm

Phase 1 is high-glycemic, moderate-protein, low-fat – so yes, you should be eating protein and veg.

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Debra W June 17, 2014 at 12:59 pm

I have medical issues and my doctor told me to eat healthy but my metabolism had shut down so I would have to just be happy with who I was. My cousin told me about this diet and bought me the book . I am on my 3rd round of 28 days and I have lost 46 pounds and my health has improved. I feel like I am living again instead of just existing. So this plan does work and the foods are healthy. I have 35 pounds left to go to meet my goal but even then I will continue to eat healthy as this program has taught me.

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Naomi June 18, 2014 at 11:31 pm

I have lost a total of 7 lbs. and am now cycling through another 28 days. Now on Phase 2 and finding I’m hungrier for snack times…eating a bit more than 2 oz. of Jerky 2x a day however I am doing 2 sessions of weightlifting, once in the morning and once in afternoon. Drinking water …more than the stated amounts…. question: Can I eat egg white plus Jerky for snack on phase 2?
Thanks.

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Penny Hammond June 19, 2014 at 5:52 am

Egg white and jerky (as long as it doesn’t have sugar added) are high-protein, no-sugar foods that you can snack on for phase 2. Eating both together should be fine. Jerky’s a convenient snack, but trying to get a bit of variety in the proteins you eat may be a better idea than just eating more of the same type of protein.

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Kim June 22, 2014 at 9:53 pm

Just wondering if Chia seeds are okay, I can’t seem to find them in the book.

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Penny Hammond June 23, 2014 at 8:53 am

Chia seeds aren’t mentioned specifically in the book, but they’re included on the app as a phase 3 food.
Treat them like other seeds – you can’t have them on phases 1 or 2 (because of the fat content) but you can have them on phase 3.

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trish June 23, 2014 at 6:46 am

morning,
if I make my own fruit juice is that ok to drink? :) I would think so ?? thks in advance!

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Penny Hammond June 23, 2014 at 8:47 am

Sorry, you shouldn’t have fruit juice on this diet – doesn’t matter if it’s store-bought or home-made.
Haylie says that the natural sugar in fruit juice “gets delivered too rapidly into your bloodstream. This forces your body to store the excess in fat cells. Juice in particular increases the rate of sugar delivery because, while you might get the same grams of sugar from an orange as you would get from orange juice, the fiber in the whole orange slows down the rate of sugar delivery into the bloodstream.”

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Geri June 26, 2014 at 12:15 pm

I’m just starting the 28 days I’m having trouble figuring out what my portions should be I have 80 lbs. to loose.

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Penny Hammond June 27, 2014 at 8:18 am

Following the latest edition of the book, you should have the basic portions for each phase x 1½, and veggies portions x2 (note that salad greens and veggies are unlimited; at a minimum double the suggested portion).
So, for example, if the portion size is given as 4 oz, you should have 4 x 1½ = 6 ounces.

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Phyllis June 26, 2014 at 8:09 pm

I had my gallbladder removed many years ago. Will this influence my bodies reaction to the diet? Will the diet still work since on page 70 it says, “The gallbladder, in particular, primed by the pancreas, now knows how to torch fat like nobody’s business”

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Penny Hammond June 27, 2014 at 8:23 am

Having your gallbladder removed will probably influence your body’s reaction to any diet, as your fat digestion will be different. There’s an interesting post on gallbladder removal diet on the Mayo Clinic website.

You could try following the diet and keeping an eye out for how you feel on phase 3. It’s not a particularly high fat phase compared with the standard American diet, so hopefully it won’t cause you issues. Everybody reacts differently to diets – try it for a week to see how you react, whether you feel healthy while following the diet.

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Sharon June 27, 2014 at 3:07 pm

Hi all,
I am now on the tail end of Week 3 Phase 3 – followed the program to a T and have only lost 5 lbs.
Phase 1 is a gain phase for me always 2 lbs
Phase 2 is loose the 2 lbs
Phase 3 stay the same
I am not working out, but truly this can’t be the only reason that I am not seeing the weight come off!
So hoping for a miracle that at the end of next week I have lost 15 lbs.
Any ideas????

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Penny Hammond June 27, 2014 at 6:26 pm

Not all diets work for everybody.
Some people may find that because phase 1 is moderate-high carb and no fat, they gain weight during that phase.
It sounds like you gave the diet a good try, but it wasn’t a good fit for you. Based on what you said about your weight change for each phase, perhaps you could try a paleo-style diet, which is high protein and vegetable and low starch (plus some fat, which is not on phase 2 of this diet)

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Monique June 27, 2014 at 4:01 pm

I started this diet 4 weeks ago,and I have lost 15 lbs. I love this diet. Thanks for explaining everything. I have 15 more to go so I am going to do another 4 weeks. I can definitely maintain this healthy lifestyle.

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Penny Hammond June 27, 2014 at 6:28 pm

Great!
Good luck with the rest of your weight loss – remember that weight loss may slow down a little over time, as many people lose the most pounds at the beginning of a diet.

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Andrea Kunicki June 30, 2014 at 3:18 pm

Love the diet and my husband is doing it with me! 2 questions — During the summer I am a late riser and may have breakfast at ten. That would mean a snack at 2 and lunch at 5 with a snack at 8 and dinner at 11,! That doesn’t work. I have been combining my lunch/ afternoon snack and try to keep to the schedule of eating something phase specific every four three to four hours. Any suggestions.? Question # 2. I have been on the diet for the full 28 days and have only lost ten pounds and no change in my inches measurements. I have been completely faithful except for 1 piece of birthday cake in the second week. Shouldn’t I be losing inches by now? I can see my face is thinner and I love being ten pounds lighter but I have a long way to go.

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Penny Hammond July 1, 2014 at 5:45 pm

You could try squidging down the times between meals – I think the aim is to eat regularly. So try every 2-3 hours instead of every 3-4 hours.

If you’ve lost 10 pound, you must have lost some inches somewhere! Concentrate on feeling healthier; as you lose more weight your body shape will continue to change.

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Geri July 1, 2014 at 10:17 am

Good Morning, I asked for help on figuring out the portions for the amount of weight I have to loose. I know you have talked about this with others but I’m still confused. I have 80 pounds to loose like for a portion of beef the basic says 4 oz am I to have 6oz for my portion of protein?. Thank you for ant he you can give. My books have not arrived yet. should be here any day. Geri

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Penny Hammond July 1, 2014 at 5:17 pm

Hi Geri,
If you have more than 40 pounds to lose, you should have 1 1/2x the portions for everything except vegetables, which you should have 2x the portions.
So if the portion size says 4 oz of beef, you should have 4 x 1.5 = 6 oz of beef.

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Monique July 4, 2014 at 7:19 pm

I had success in the 4 weeks and will be doing it again

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Holly July 6, 2014 at 5:23 pm

I am going to start the 28 day diet on Monday and had a quick question? The book doesn’t say anything about eating bananas and dole fruit cups are those ok?

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Penny Hammond July 6, 2014 at 5:32 pm

The book says that bananas (and grapes) are high-sugar fruits, not to have on phase 1 – and as phase 1 is the high-glycemic phase, you definitely shouldn’t be having bananas on the other phases either!
Look at the ingredients of Dole Fruit Bowls. Most of them contain sugar, which is not allowed on this diet, and many of them contain fruit juice, which is also not allowed on this diet. With a quick look through the varieties, I can’t find any that are suitable for this diet. Try frozen fruit instead.

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emylee July 8, 2014 at 11:08 pm

Can we use honey?

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Penny Hammond July 9, 2014 at 7:38 am

Haylie says to avoid all kinds of “refined sugars” during the diet – honey is natural, but it’s naturally refined by bees.
The only sweeteners that she says are okay during the diet are stevia (powdered or liquid), xylitol (birch or hardwood only)

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Carol July 10, 2014 at 6:55 am

Hi, I want to do the diet but I’m breastfeeding my baby. She is 7 months old so she is also eating solids. Can I do the diet? Thank you so much

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Penny Hammond July 10, 2014 at 5:35 pm

I can’t find anything in the book about breastfeeding/nursing while on this diet.
There’s a lot of variation from one phase to the next, and that might affect the quality or quantity of your milk. Might not be a good idea for that reason.

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Mary C July 12, 2014 at 1:41 pm

I am nto my second week on the diet. I have followed it religiously. My question is This Friday and Saturday I have experienced light headedness and feeling faint. What should I eat to stop this feeling?

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Penny Hammond July 13, 2014 at 8:31 am

Some people might get reactions like that when they’re first starting the diet, but it’s a little more unusual when you’re further into the diet.
Which phase were you following on Friday and Saturday?
Is it possible that something else may have caused the lightheadedness and feeling faint?

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Kim July 13, 2014 at 3:15 pm

This plan sounds right for me in most ways. The only health condition not mentioned thus far on you blog Is GERD. So many of us who are overweight suffer from GERD. I’m wondering if anyone with GERD has tried this plan and what the effect or modifications were? Also I’m concerned with the portions triggering an episode as well? Any advice.

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Penny Hammond July 13, 2014 at 3:56 pm

Haylie doesn’t mention GERD, acid reflux, or heartburn in the book.
Different people have different triggers for this condition. If an individual food is a trigger for you, you should avoid that food on this program. If high-fat foods are a trigger, you’ll probably be okay on this diet as two of the phases are very-low-fat and the other is still not high in fats. And you’re right, eating until you’re very full is also a trigger – if the portion sizes on this diet are too big for you to eat comfortably, that may be an issue. Try to make sure you don’t drink during your meals (or for about 1/2 hour before or after meals), as that would fill you up more. Chew very well – that slows down your eating speed, which may be useful, and also may reduce the amount of time food needs to spend in your stomach.

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Kim July 14, 2014 at 2:41 am

Thanks Penny I’ll give it a try.

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Louise July 13, 2014 at 10:35 pm

Thanks for all your info.
Is acorn squash acceptable on the FMD?

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Penny Hammond July 14, 2014 at 10:21 am

Acorn squash is a type of winter squash, and you can have it on phases 1 and 3 of the FMD.

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Amy July 14, 2014 at 9:06 am

Can you eat wheatberries ? And if so, what phase are they acceptable?

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Penny Hammond July 14, 2014 at 10:25 am

You’re supposed to avoid wheat in this diet, unless it’s sprouted.
There aren’t any guidelines about how sprouted it has to be – can it just have a little bit of a sprout sticking out of the seed or does it need to be a big sprout starting to turn green. If you want to sprout the wheatberries, I’d guess you’d want about 1/2 inch / 1 centimeter sprout. Then count it as a grain/starch, so you’d only be able to eat it on phases 1 and 3.

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Arati July 14, 2014 at 12:38 pm

Just starting today….Any tips for vegetarians? Any good recipes?
and I should mention…I don’t eat fish, eggs and don’t care for tofu :(

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Penny Hammond July 14, 2014 at 5:42 pm

Hmm… given what you don’t eat, and the fact that you’re not allowed milk products on this diet, it may not be the best diet for you.

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Jennifer July 14, 2014 at 3:52 pm

I saw something about ap for iPhone. is there an ap for android phones or ipad?

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Penny Hammond July 14, 2014 at 5:52 pm

People have been asking for an app for Android phones for some time, but there isn’t one available and they haven’t announced plans to release one.

The iPhone app also works for the iPad (and the iPod Touch) – download it at https://itunes.apple.com/us/app/id626362411.

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Audrey July 14, 2014 at 4:14 pm

I am on the first day of phase three, this seems like so much food to eat. Is anyone else having trouble eating this much food in one day?

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Jacky July 14, 2014 at 6:48 pm

Hi,
I have both the book and the iphone app which I find very, very helpful. Something I can’t quite understand though, (and I have read through the book twice now) is that there appear to be some recipes or meals from the book that the app suggests in different phases that actually are not in the book. I have looked on Pinterest as well as googling the names directly and just cannot find them. If I made an error here, and just didn’t see them, then I apologize. Can you help me find the Kale and Beet Smoothie for Phase 3? Or the marinated chicken and Veggie Kabobs on Phase 2. or maybe are these recipes in the cookbook – which I didn’t buy?
Thanks so much. I have been following the diet in Week 1 for 4 days and am down 6 lbs.. It is a new way of cooking for me though which is why the recipes are so key.

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Penny Hammond July 15, 2014 at 7:16 am

Hi Jacky,
You’re correct, those recipes are in the cookbook.
I hope your success continues!

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Jacky July 15, 2014 at 11:13 am

Thank you , Penny.

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Zainab July 14, 2014 at 11:21 pm

Hi Penny, I just delivered a baby thru CS about 1 week ago, I came across your site and I am interested to try. However, is it safe for me to start the diet plan now? Will it affect my breastfeeding?
Appreciate your help and many thanks.

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Penny Hammond July 15, 2014 at 7:32 am

Hi Zainab,
This diet is often very low-fat and changes a lot from one phase to the next, and both of those things could affect your milk production. I’d suggest waiting until you’ve finished breastfeeding.
Breastfeeding in itself can help you lose baby weight. You can also try cutting back on processed foods and sugars and eating more vegetables and some fruits while you’re nursing.

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kht77 July 15, 2014 at 2:43 am

Hi – I have just started the diet and my question relates to exercise. I normally row first thing the morning on a rowing machine for 30 minutes. I row at around 5.30am and start work at 7.15am. Can I eat my snack first before I row and then my breakfast at snack time? Many thanks, Kirsten

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Penny Hammond July 15, 2014 at 7:50 am

That would mean that you’re eating within 30 minutes of waking up, which is one of Haylie’s main suggestions. I don’t know if it would affect the total effectiveness of the diet, but it looks like it should be okay for you.

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Jess July 15, 2014 at 8:01 pm

Its been a week, everything is good. I just hope this continues! I lost about 8 pounds.. but most of all I feel great!

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Jess July 15, 2014 at 8:05 pm

I have a question….. for phase one and two if we fry egg whites in the morning what do we use to cook them? since we can only use oils in phase 3

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Penny Hammond July 16, 2014 at 6:49 am

The recipes in the book suggest using a nonstick pan, cooking some veggies such as onions and garlic first (with a teaspoon of water), and then adding the egg whites.

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Quinn July 16, 2014 at 1:08 am

I’ve faithfully followed the Phases through one week and just completed week 2 Phase 1. I have gained a pound and a half. When can I expect the weight loss to begin.

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Penny Hammond July 16, 2014 at 6:50 am

Most people who are successful on this diet start losing weight within the first week. If you’re following the diet faithfully and gaining weight, maybe it’s not the right diet for you.

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Alison Quigley July 16, 2014 at 2:44 am

THANK YOU!!! This life diet is amazing and I have lost 30 pounds so far! Working at the last 20 now! Among my friends that I have shared this with and that are following the rules we are over 500 pounds as a group of people that eat all the time and eat REAL food! Thank you Haylie Pomroy, you have made a difference in our lives!!

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Adriana July 16, 2014 at 2:57 am

Question: Going through menopause, taking Estroven which contains soy. Will this affect the program?

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Penny Hammond July 16, 2014 at 6:54 am

It’s possible that it might affect it – I don’t see any guidelines in the books or on the website.
This FMD video on menopause might be useful to you: http://www.hayliepomroy.com/menopause-metabolism-video/

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Maureen July 16, 2014 at 6:18 am

Question: phase one and 3 both have sweet potatoes as vegetables, how much sweet potato can i have because based on my reading, its unlimited.
Question 2: Phase 3 seems like alot of food for Breakfast, I have over 40lbs to loose. Based on my reading a typical breakfast should have fat/protein, veges, grain and a fruit right? so i can have sweet potatoes as a vege (unlimited), broun rice and a fruit? please clarify
Question 3: I was going to try the curry chicken recipe but it doesnt specify what the serving size is.

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Penny Hammond July 16, 2014 at 6:59 am

Yes, sweet potatoes are listed as unlimited vegetables in phases 1 and 3. However, be reasonable here – they shouldn’t be your only veggie; make sure that you have some variety and include plenty of leafy green vegetables as well.
So you could have the breakfast you describe above, if you have other vegetables at your other meals. And try to mix it up a bit and have different vegetables on different days – look at the recipes.

The recipes usually say how many servings they provide – the coconut curry chicken recipe says “Serves 4″

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Angela S. July 17, 2014 at 12:49 pm

I have a question about cauliflower – why is it not permitted on Phase 1 and 2? Broccoli and other cruciferous veggies are ok, so why not cauliflower? I love to make “rice” with it using a food processor, along with a variety of other recipes using this cauli-rice.

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Penny Hammond July 17, 2014 at 3:28 pm

In one of the forum discussions the explanation is that the strategy is “to combine nutrients of different foods on each phase, so that’s why we eat different combinations of fruits, vegetables, grains and proteins on each phase”. This refers to a Facebook comment I can’t find as there isn’t a search function on the FMD Facebook page.

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Annette in Mississippi July 17, 2014 at 10:18 pm

I bought rice which said that it was brown, but it didn’t look very brown. Then I found some truly brown rice. Is there some difference between the shades of brown rice?

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Penny Hammond July 18, 2014 at 6:38 am

“Brown” rice is whole rice grains that still have the bran (hard outer layer of the grain) and the germ (reproductive part of the grain). It’s the bran part that’s brown. That can be in different shades of brown – it shouldn’t make much too much of a difference what the color is for this diet as long as it’s a whole grain.

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Hoda July 18, 2014 at 3:05 am

Hello,
I have just started my 28 day today. this summarize was excellent, so thank you!
Wish me luck! The only problem I have is that I am going to Italy for work for 4 days next week, and I am a little concern about what i can eat there.

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Penny Hammond July 18, 2014 at 6:43 am

Good luck!
Phase 3 would probably be the easiest to follow while you’re in Italy… focus on antipasti (lots of veggies) and secondi (usually fish or meat)

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molly July 19, 2014 at 9:24 pm

I tried to scroll to find out any information on olives. I love them and they are only ok to eat in phase 3. Are they a vegetable or a fat? And how many can I eat if I am trying to loose 20-40 pounds. Thanks

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Melanie July 20, 2014 at 4:55 pm

This is a fabulous “cheat sheet” for those of us that need something quick and cannot carry the book around. Excellent work! Any tips on traveling? I am flying this week for work and I am worried about the times that I am not able to get to some good food. What can I use to tide me over???

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Penny Hammond July 21, 2014 at 11:03 am

Traveling on this diet will probably be tough. But there’s an FMD forum on traveling and eating out, with tips from people following the FMD – see http://www.hayliepomroy.com/forums/topic/travel-tipseating-out/

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kelly July 20, 2014 at 7:34 pm

I’m getting ready to start this diet. I’m not telling anyone because I don’t want to be apart of another failure on my end. I hate when people know you ate trying a diet and all how is going or why it’s not working :-(

My question here is what if I’m up for long days? I get up at 5:30 and usually go to bed around 10 pm. Do I need to add in another snack? if I’m hungry between these meals set up can I small on the approved foods for that phase?

Thanks!
Kelly

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Penny Hammond July 21, 2014 at 11:08 am

Hi Kelly,
It sounds like you’re sleeping 7 1/2 hours, which is probably about average – is the issue that you’re on your feet the whole time?
Haylie says to eat 5 times a day, every 3-4 hours – you could make it 4 hours instead of 3 hours between meals if that works for you.
Keep within the portion sizes, but remember that you can have unlimited phase-appropriate veggies, so eat more of them for your meals and snacks to fill you up.

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kelly July 20, 2014 at 7:49 pm

I have sweet banana peppers growing like crazy in my garden. When can I use them in any of the 3 phases? ????

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Penny Hammond July 21, 2014 at 11:09 am

Haylie says that banana peppers are unlimited in phases 1 and 2, but for some reason in phase 3 she restricts peppers to only bell peppers, Italian peppers/pepperoncini, and poblano peppers.

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ROBIN July 21, 2014 at 10:02 am

Hello. I’m starting my first day today. For breakfast I made the Steel-cut oats on P. 185. It says it “serves 2″, but I got 3 1-cup servings. Is this correct? I started not to even measure and to just take half the oats, but that would have been 1 1/2 cups. Was I correct to only have 1 cup of the oats which turned out to be 1/3 of the pot? Thank you.

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Penny Hammond July 21, 2014 at 11:26 am

You’re correct that the portion size is 1 cup cooked oat.
I have a couple of versions of the book – the hardcover says the recipe serves 2, and the Kindle version says it serves 4. Oats don’t always expand by exactly the same amount when cooked (it varies depending on their age, dryness, and other factors), but they usually approximately double in size. Probably safest to cook and then measure as you did.

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Erin July 23, 2014 at 11:14 am

Why is there no mention of cauliflower in phase 1 or 2?

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Penny Hammond July 24, 2014 at 7:20 am

In one of the forum discussions the explanation is that the strategy is “to combine nutrients of different foods on each phase, so that’s why we eat different combinations of fruits, vegetables, grains and proteins on each phase”. This refers to a Facebook comment I can’t find as there isn’t a search function on the FMD Facebook page.

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trish July 25, 2014 at 5:23 pm

after one month I have lost 10lbs!! YIPPPEEE. 10 more to go.. finally .. it works.. I even cheat! ssshh.. lol .. one thing.. I still have headaches :(
any suggestions? thanks in advance. :)

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Penny Hammond October 22, 2013 at 3:28 pm

In Phase 1, portion size for grains/starches is 1 cup cooked grains, or 1 ounce (about 28-30 grams) or about ¼ cup of crackers or pretzels
In Phase 3, portion size for grains/starches is ½ cup cooked grains or ½ ounce (about 15 grams) of crackers or pretzels – smaller portions than phase 1
As sprouted wheat tortillas are partly processed, it’s probably better to go with the serving size for crackers or pretzels. Check the weight per unit on the packaging. Depending on the size of the tortilla, the serving size might be 1 sprouted wheat tortilla in phase 1 and 2 in phase 3.

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Mary October 23, 2013 at 9:31 am

Thanks Penny. Your answer helped me a lot. :)

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Sharon October 31, 2013 at 7:43 pm

Thanks

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Allison December 11, 2013 at 12:37 pm

Thank you. I am eating the sprouted bread. Not crackers. I think the issue was portion control for the breads between the two phases. Weight loss stopped after first day of ohase 3. So will it start back up now that I am in phase 2 for today and tomorrow. In other words will my body get back on track?

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sharron krouse March 27, 2014 at 2:14 pm

I am only eating brown rice for my grains, no sprouted breads at all, and I am doing them for the appropriate serving!Still nothing!

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Geri July 1, 2014 at 10:23 am

Penny thank you for your help with portions. Geri

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Penny Hammond December 15, 2013 at 9:47 am

Try weighing yourself once a week instead of every day, as the author claims it’s the cycle of phases that helps you lose weight.

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sharron krouse March 27, 2014 at 2:16 pm

I am only weighing myself once a week! LOL

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Barbara rendall April 21, 2014 at 10:57 pm

Hi! Just started my 2nd week, lost 5.6# in week one. But what I would like to know is what brand of pretzels, and rice crackers can we have. Thank You,Barb

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Penny Hammond April 24, 2014 at 2:21 pm

I had a look around for wheat-free, soy-free, corn-free, dairy-free pretzels and didn’t come across any.
However, I did find a sprouted wheat pretzel – Unique Sprouted Grain Pretzel

I also didn’t have much luck finding soy-free rice crackers, or wheat-free, soy-free, corn-free, dairy-free crackers, or sprouted wheat crackers.

Has anyone else had any luck finding pretzels and crackers that fit within the guidelines for this diet?

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Lisa C. May 5, 2014 at 3:31 pm

Sometimes people have trouble loosing while eating brown rice. Try another grain, quinoa, wild rice, barley.

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