Lose Your Excess Weight with the Fast Metabolism Diet Meal Plan

Fast Metabolism Diet Meal Plan

The fast metabolism diet focuses on consuming specific foods in a certain order to boost metabolism. This principle and its effectiveness are not supported by science. However, the emphasis on healthy foods and exercise can help with weight loss. The Fast Metabolism Diet Meal Plan is a 28-day program that aims to speed up your metabolism to lose excess weight.

In this article, you will find every detail you need to know about the fast metabolism diet.

What Is the Fast Metabolism Diet?

The Fast Metabolism Diet is a nutritional program that promises to help you lose up to 20 pounds (9 kg) in 28 days. The diet indicates that consuming particular foods at certain times causes the metabolism to speed up, leading to weight loss. Along with a weekly meal plan, you get a long list of foods to avoid. The diet also encourages exercise 2-3 times a week.

The fast metabolism diet claims to speed up your metabolism so that you may eat lots of food while losing weight. The inventor of the diet, Haylie Pomroy, suggests that you can eat three full meals a day plus two snacks and lose up to 20 pounds in 28 days. Alternating foods achieve your dietary goals throughout the week. According to Pomroy, a nutritionist, it will speed up your metabolism to burn more calories and lose weight.

If you have not reached your targeted fast metabolism diet average weight loss by the end of the first 28-day cycle, we encourage you to start over, continuing the diet until you have lost the desired amount of weight. Once you’ve reached your goal weight, you’re told that you can maintain your fast metabolism diet results by repeating one week of the cycle every month or the full four-week cycle once every six months.

Fast Metabolism Diet Meal Plan

The fast metabolism diet doesn’t require you to count fat or carbs or keep track of calories. However, this enforces you to stick to the foods allowed in the fast metabolism diet meal plan and strictly avoid other foods. All this can be a challenge as some unauthorized foods are common in the standard American diet (wheat and dairy among them).

The fast-metabolizing diet allows for plenty of fruits, vegetables, lean meats, and whole grains, which is a point in its favor. You are only allowed to eat certain things on certain days, which can be problematic for meal planning. The premise of this diet is that it is possible to speed up your body’s metabolism by eating only certain foods in a particular order. However, it has no medical studies to support it.

Does the Fast Metabolism Diet really work?

The fast-metabolizing diet may be suitable for people looking to lose weight but willing to make exercise a part of their routines and forget entire food categories to achieve their goals.

What can you eat?

“Your metabolism is your body’s system for managing the energy you take in from food”, Pomroy writes. “Your metabolism carries this energy in different directions depending on what you eat and what you do. The beauty of your metabolism is that it can be manipulated because the way you eat, move, and live affects the amount of food stored as fat, how much is used as energy, and how much is spent on building the structure that is your body.

Rules of Metabolism:

There are six rules that Pomroy says are essential to be successful on the fast metabolism diet. They involve eliminating five foods that make up the bulk of many people’s diets, as well as an ingredient that is particularly common in popular drinks:

  1. Wheat
  2. Refined Sugar
  3. Caffeine
  4. Corn
  5. Soy
  6. Dairy

To make it easier to get rid of these staples, especially caffeine, you might want to be patient. You may add cinnamon to a morning smoothie and try feverfew or Ginkgo Biloba, which can help relieve headaches due to caffeine withdrawal. However, some people may find that giving up their morning milk (neither caffeine nor cow’s milk is allowed as part of the fast metabolism diet) is too far a bridge.

The Fast Metabolism Diet: Phases, recipes, what to eat and what not?

Each phase of this diet program has its own goal, the fast metabolism diet recipes, and separate food lists; the phases help your body recover from the previous phase and prepare for the next phase for four weeks in total.

The fast metabolism diet meal plan consists of three phases, and the fast metabolism diet menu for every phase is as following:

Phase 1:

Carbohydrates and fruits (Monday and Tuesday)

Phase 1 is “releasing stress and calming the adrenal glands.

Phase 2:

Protein and vegetables (Wednesday and Thursday)

Phase 2 is releasing stored fat and building muscles.

Phase 3:

Healthy fats, oils, and all of the above (Friday, Sunday)

Phase 3 is “sunburn” and focuses on hormones, heart, and “heat.” (Friday, Sunday)

This idea is to provide your body with the variety to get all the nutrients it needs. To maintain normal body chemistry, you need complex carbohydrates, natural sugars, protein, fat, and even salt. This is because you might need high levels of these elements, especially if you are following a long, lean diet time. However, you shouldn’t include everything you need at once, which is the idea behind the various steps. Moving from one stage to the next allows the targeted systems and organs at each phase to rest and restore themselves in turn.

Fast Metabolism Diet Phase 1: What to Eat

Phase 1 is the high glycaemia, moderate protein, low-fat phase. It includes foods high in carbohydrates such as brown rice and quinoa, fruits high in natural sugars, and foods low in fat and moderate protein.

What to Eat

What not to Eat

  • Brown rice
  • Juice
  • Brown rice pasta
  • Corn
  • Quinoa
  • Wheat
  • Oatmeal
  • Foods with Sugar (refined)
  • Mangoes
  • High-Fat Meals
  • Apples
  • Dried Fruit
  • Figs
  • Milk based Products: butter and cheese
  • Oranges
  • Lean beef
  • Turkey
  • Lentils

Phase 1 includes breakfast, lunch, and dinner, as well as snacks.

  • Breakfast consists of cereals and fruit;
  • Lunch includes cereals, protein, vegetables, and fruit;
  • Dinner includes cereals, vegetables, and protein.

This routine teaches your body to use food for energy instead of storing it as fat.

The phase 1 exercise should include at least a day of vigorous cardio. The ideal recommended exercises are running, exercising on an elliptical trainer, or a dynamic aerobics class.

Fast Metabolism Diet Phase 2: What to Eat

Phase 2 is the high protein, high vegetable, low carbohydrate, low-fat phase of the fast metabolizing diet. It contains nutrient-rich cruciferous vegetables and lots of lean protein.

What to Eat

What not to Eat

  • Leafy greens such as kale, collards, and mustard greens
  • Refined Sugar
  • Broccoli
  • Fruit or fruit juice
  • Cabbage
  • High-fat meat
  • Onions
  • Grains (including corn and wheat)
  • Asparagus
  • Milk-based products, including cheese
  • Lean beef
  • White meat poultry
  • Buffalo/bison
  • Low-fat fish
  • Egg whites

Like Phase 1, Phase 2 includes breakfast, lunch, and dinner, plus two snacks. However, the focus is on foods that build muscles instead of fruits and grains that are relatively high in carbohydrates.

  • Breakfast contains lean protein and a vegetable
  • Lunch contains another protein and a vegetable
  • Dinner contains protein and more vegetables

Both snacks are lean protein, like jerk buffalo meat or some chicken slices.

The phase 2 exercises include at least one day of strength training, with an emphasis on lifting heavy weights with few repetitions.

Fast Metabolism Diet Phase 3: What to Eat

Phase 3 is high in healthy fats, moderate carbohydrates, moderate protein, and low GI fruits. It includes foods high in healthy fats like avocados and coconuts, lots of berries, some grains, and little meat.

What to Eat

What Not to Eat

  • Nuts, seeds, and nut butters
·         Beef
  • Avocados
·         Mangoes
  • Coconuts
  • Peaches
  • Olives
  • Oranges
  • Salmon
  • Wheat
  • Berries
  • Corn
  • Asparagus
  • Poultry
  • Beans
  • Sugar
  • Cauliflower
  • Milk based products, cheese, and butter
  • Quinoa
  • Beef and chicken liver

Like Phase 1 and Phase 2, Phase 3 includes breakfast, lunch, and dinner, plus two snacks. However, the focus is on foods that boost the heart and maintain hormones accurately instead of fruits and grains relatively high in carbohydrates.

  • Breakfast with fruit, a fatty/protein food, a cereal, and a vegetable.
  • Lunch contains one source of fat/protein, one vegetable, and one fruit, and
  • Dinner contains one source of fat/protein, one vegetable, and one grain/starch.

Both snacks include one healthy fat and one vegetable.

Phase 3 includes at least a day of stress – reduce activities such as yoga or massage.

After the fast metabolism diet, you have passed a week and all three phases, you are asked to repeat the diet as many times as you want until you get the time required for the desired fast metabolism diet long term results.

Pros and Cons:

Some of the Pros and cons are described below:



Exercise is highly recommended Food choices are limited
Several types of exercise are included The diet is complicated to follow
The diet contains a lot of fresh fruits, vegetables, lean meats, and whole grains The program can be challenging to follow in the long term

Many people want to increase their metabolism as a weight-loss strategy. The Fast Metabolism Diet states that certain foods eaten at the right time can speed up your metabolism, allowing you to eat a lot while losing weight. This article examines whether the fast metabolism diet meal plan can help you lose weight.

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