The Three Phases of the Fast Metabolism Diet

​With the Fast Metabolism Diet – you are going to eat - you are going to eat a lot! You see, your body needs the energy from food in order to function properly.

If you are giving your body the proper amount and types of foods, your metabolism, which is a significant process in losing weight, speeds up, your body begins processing the food that you eat, burning some of it as energy to keep the body processes functioning and then burning the remaining off as fat, resulting in guaranteed weight loss.

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You do not need a special pill or pre-packaged meal or some nasty concoction promising weight loss if you drink it – all you really need, is to offer your body the fuel (food) it needs to function properly – that’s it!


You do not need a special pill or pre-packaged meal or some nasty concoction promising weight loss if you drink it – all you really need, is to offer your body the fuel (food) it needs to function properly – that’s it!
With the Fast Metabolism Diet – you are going to eat - you are going to eat a lot! You see, your body needs the energy from food in order to function properly.

If you are giving your body the proper amount and types of foods, your metabolism, which is a significant process in losing weight, speeds up, your body begins processing the food that you eat, burning some of it as energy to keep the body processes functioning and then burning the remaining off as fat, resulting in guaranteed weight loss.

I​f your body is functioning properly, then your metabolic rate is excelled, and the weight begins falling off.

If your body is functioning properly, then your metabolic rate is excelled, and the weight begins falling off.

​What are the Three Phases of the Fast Metabolism Diet

the fast metabolism diet is all about eating the right food food

​Throughout part one and two of this diet so far, we have mentioned a lot about the Phases of the Metabolism Diet, but now it is time to break each of the three phases down.

Remember, it is recommended that you begin Day 1 of Phase 1 on a Monday so that by the time you reach Phase 3, it will be the weekend, so you easily schedule the wider selection of approved Phase 3 foods.

Below, we are going to go over a brief review of what will be happening to your body during each phase. We will also be going over a feeding schedule for each phase, and then in part 4 of this diet, we will be going over the Allowed/Not-Allowed Foods for each of the three phases.

Below, we are going to go over a brief review of what will be happening to your body during each phase. We will also be going over a feeding schedule for each phase, and then in part 4 of this diet, we will be going over the Allowed/Not-Allowed Foods for each of the three phases.
What are the Three Phases of the Fast Metabolism Diet

​Remember: The Fast Metabolism Diet Consists of a 28-day Cycle (4-weeks).

Remember: The Fast Metabolism Diet Consists of a 28-day Cycle (4-weeks)

Phase 1 (Days 1 and 2)

the fast metabolism diet phase 1

Carbohydrates to Unwind Stress and Calm the Adrenals

Recommended Days: Monday and Tuesday

Recommended Days: Monday and Tuesday
Carbohydrates to Unwind Stress and Calm the Adrenals

Phase 1 focus: low-fat, moderate-protein, high-glycemic diet regimen; Diet regimen concentrates highly on carbohydrate-rich foods, foods high in natural sugars, as well as foods high in B and C vitamins.

Phase 1 focus: low-fat, moderate-protein, high-glycemic diet regimen; Diet regimen concentrates highly on carbohydrate-rich foods, foods high in natural sugars, as well as foods high in B and C vitamins.

​The first phase of the Fast Metabolism Diet is all about the carbs! It uses the power within the carbohydrates to unwind your body to prepare your body for all that it will endure during your transformation.
 
The nutrients in the fresh fruits and whole grains will be used by your brain to produce endorphins that will make you feel happy and full, less stressed, and able curb any cravings for food.
 
The carbohydrates will produce T3 and T4 hormones, which will help to unchain your metabolism while gently bringing your body out of its starvation mode.
 
Your body will get the message that it is okay to stop storing fat and that it can begin to digest foods and burn the calories.

Phase 1’s recommended exercise: 30-60 minutes of vigorous cardio, such as speed walking/running, treadmill/elliptical, swimming laps, aerobics, spin class, boxing/kickboxing, etc., for 1 or both days of Phase 1.

Phase 1: Nutrient Guidelines

In addition to the Non-Allowed Food List at the end of part 4, here are some other nutritional guidelines to follow for Phase 1:

  • Eat only from the List of Allowed Foods for Phase 1 found in part 4. Do not deviate.
  • When choosing fruits for Phase 1, avoid fruits that are high-sugar/high Glycemic Index, such as bananas and grapes.
  • In Phase 1, it is very important to avoid all fats, even healthy fats – (i.e., nuts, seeds, avocados, etc.).
  • Stick closely to the feeding schedule – it is vital that you eat meals no more than 2-3 hours apart to pull your body out of fat-storing/starvation mode and revive your metabolism.
  • Drink half of your body weight in fluid oz. of water each day. For example, if you weigh 180 lbs., then you would drink 90 fl. oz. of water every day.

Let’s move on to the feeding schedule for Phase 1. It is very important to stick as closely to the schedule as possible.

phase 1 the fast metabolism diet feeding schedule

Phase 2 (Days 3 and 4)

the fast metabolism diet phase 2

Lean Proteins and Veggies to Unlock Stored Fat and Build Muscle

​Phase 2 focus: high-vegetable, high-protein, low-carbohydrate, low-fat diet regimen; Diet regimen concentrates highly on foods that support liver function such as the onion family, lemons, and leafy greens. High alkalizing low-glycemic green veggies. Foods that are prominent in carnitine-production.

Phase 2 focus: high-vegetable, high-protein, low-carbohydrate, low-fat diet regimen; Diet regimen concentrates highly on foods that support liver function such as the onion family, lemons, and leafy greens. High alkalizing low-glycemic green veggies. Foods that are prominent in carnitine-production.
Phase 1 focus: low-fat, moderate-protein, high-glycemic diet regimen; Diet regimen concentrates highly on carbohydrate-rich foods, foods high in natural sugars, as well as foods high in B and C vitamins.

During Phase 2, you will begin to prepare for the energy stored within the fat released during Phase 1 to be released into the body and burnt as fuel. Because of the hard work you accomplished in Phase 1, your body no longer feels the need to store and hold on to fat and it will release it to be burnt off.

Throughout Phase 2, you are also focusing on building muscle. Your workouts will focus on muscle building and resistance training and the foods you eat concentrate on helping the body lay down that muscle. Remember, the more muscle you have, the faster you burn fat, so take Phase 2’s schedule very seriously.

Phase 2’s recommended exercise: 20-40 minutes of intense muscle building/resistance training such as free weights, rock climbing, weight machines, Pilates, etc., for 1 or both days of Phase 2.

Phase 2: Nutrient Guidelines

In addition to the Non-Allowed Food List at the end of part 4, here are some other nutritional guidelines to follow for Phase 2:

  • Eat only from the List of Allowed Foods for Phase ​2 found in part 4. Do not deviate.
  • Avoid all starchy vegetables – the following, though allowed in Phase 1, are removed from the Allowed Vegetables List for Phase 2: Bamboo Shoots, Beets, Carrots, Eggplant, Parsnips, Peas (Green, Snap Peas, Snow Peas), Pumpkin, Rutabaga, Sprouts, Sweet Potatoes/Yams, Tomatoes, Turnips, Winter Squash;  Zucchini/Summer Squash.
  • In Phase 2, it is very important to avoid all fats, even healthy fats – (i.e., nuts, seeds, avocados, etc.).
  • Avoid all fruits except for the allowed limes/lemons.
  • Avoid all herbs/spices, broths, and condiments (such as ketchup, salsa, mayonnaise, etc.)
  • Avoid all tomato-based products – this includes tomato-based pasta sauces, tomato paste, prepackaged meals/snacks containing tomato, etc.).
  • Stick closely to the feeding schedule – it is vital that you eat meals no more than 2-3 hours apart to pull your body out of fat-storing/starvation mode and revive your metabolism.
  • Drink half of your body weight in fluid oz. of water each day. For example, if you weigh 180 lbs., then you would drink 90 fl. oz. of water every day.

Heading into the feeding schedule for Phase 2. Remember, it is very important to stick as closely to the schedule as possible.

phase 2 the fast metabolism diet feeding schedule

Phase 3 (Days 4, 5 and 7)

the fast metabolism diet phase 3

​Healthy Fats and Oils to Unleash the Burn

​​Phase 3 focus: moderate-protein, moderate-carbohydrate, high healthy-fat, low-glycemic fruits diet regimen; Diet regimen concentrates highly on foods that are high in healthy fats, moderate amounts of higher-fat proteins, low-glycemic veggies/fruits, moderate levels of unrefined carbohydrates. As well as foods that promote thyroid stimulation and foods which are inositol- and choline-rich.

Phase 3 focus: moderate-protein, moderate-carbohydrate, high healthy-fat, low-glycemic fruits diet regimen; Diet regimen concentrates highly on foods that are high in healthy fats, moderate amounts of higher-fat proteins, low-glycemic veggies/fruits, moderate levels of unrefined carbohydrates. As well as foods that promote thyroid stimulation and foods which are inositol- and choline-rich.
Phase 1 focus: low-fat, moderate-protein, high-glycemic diet regimen; Diet regimen concentrates highly on carbohydrate-rich foods, foods high in natural sugars, as well as foods high in B and C vitamins.

​In Phase 3, you will add the assistance of healthy fats and oils to take all of that stored energy you “unlocked” in Phase 2 and you will unleash it and finally release it into the body to be burnt away as fat.

This also includes any newly digested foods you consume throughout the course of Phase 3. In addition, you will be prepping your body for the second wave of Phase 1.

Phase 3’s recommended exercise: ​I know you are going to hate this, but it is a must! Your exercise assignment for Phase 3: At least 1-2 or 3 days of a stress-relieving activity such as yoga, a massage, a day at the spa getting pampered, etc. You have done a lot of hard work this past week, – you deserve it! Plus, it will put you in a positive mindset to begin the second week of your 28-day diet!

Phase 3: Nutrient Guidelines

In addition to the Non-Allowed Food List at the end of part 4, here are some other nutritional guidelines to follow for Phase 3:

  • Eat only from the List of Allowed Foods for Phase ​3 found in part 4. Do not deviate.
  • ​Limit carbs to the minimum recommended serving sizes for your weight loss goal – See the Portion Control Chart in part 2.
  • ​In Phase 3, nuts and seeds are fine, however, you should avoid roasted nuts and peanuts.
  • ​Stick closely to the feeding schedule – it is vital that you eat meals no more than 2-3 hours apart to pull your body out of fat-storing/starvation mode and revive your metabolism.
  • ​Drink half of your body weight in fluid oz. of water each day. For example, if you weigh 180 lbs., then you would drink 90 fl. oz. of water every day.

​Now for the feeding schedule for Phase 3. Again, follow schedule as closely as possible.

phase 3 the fast metabolism diet feeding schedule
Now for the feeding schedule for Phase 3. Again, follow schedule as closely as possible.


Guidelines for Those on a Vegetarian, Vegan, or Gluten-Free Diet

​It is important to know that even those who follow a vegetarian, vegan, or gluten-free lifestyle can absolutely participate in the Fast Metabolism Diet.

You will follow the same lists of Allowed/Not-Allowed Foods for each phase; however, a few slight adjustments are made. There are separate guidelines for those who follow vegetarian, vegan, and gluten-free diet regimens – and they are as follows:

Vegetarian Dieters

food substitutes for vegetarian dieters
  1. For Phases 1 and 3: Substitute legumes for any listing of meat/seafood in a recipe.
  2. For Phase 2:  Eat eggs for any needed substitutes. If you are unwilling to consume eggs, follow the guidelines below for Vegan Dieters.

Vegan Dieters

 food substitutes for vegan dieters
  1. For Phases 1 and 3: Substitute legumes for any listing of meat/seafood in a recipe.
  2. For Phase 2:  For any meat/seafood/eggs listed in a recipe, you may substitute only the following (nothing else) - Organic Non-GMO Tofu, Organic Non-GMO Soy Tempeh, or Organic Non-GMO Edamame. For the tofu, prepare it without the use of any fats and bake/grill it yourself. Do not purchase pre-cooked tofu as it is more processed than raw tofu. Note: Using soy may slow down your weight loss slightly during Phase 2, so be sure to stick to low-carb for the remainder of Phase 2. And remember, the “No Soy” rule still applies to Phases 1 and 3.

​Gluten-Free Dieters

food substitutes for gluten-free dieters
  1. For Phases 1 and 3: ​Avoid sprouted-grain products, traditional oatmeal, as well as any products that may contain the following ingredients: Barley, Bulgur, Durum, Farro, Kamut, Rye, Semolina, Spelt, and Triticale. Note: If any recipe calls for a gluten-grain, you can substitute it for a gluten-free grain, such as Amaranth, Brown Rice, Buckwheat, Millet, Teff, Quinoa, and Wild Rice.
  2. For Phase 2: No changes necessary.

​​The Final Note

​Now that you know more about each phase, the diet regimens of each phase, and the feeding schedule of each phase, it is time to move on to the fast metabolism diet part 4, where we will be going over the list of Allowed/Not-Allowed Foods for each of the phases.

Now that you know more about each phase, the diet regimens of each phase, and the feeding schedule of each phase, it is time to move on to the fast metabolism diet part 4, where we will be going over the list of Allowed/Not-Allowed Foods for each of the phases.
The final Note
For Phase 2: No changes necessary.
Gluten-Free Dieters
It is important to know that even those who follow a vegetarian, vegan, or gluten-free lifestyle can absolutely participate in the Fast Metabolism Diet.

You will follow the same lists of Allowed/Not-Allowed Foods for each phase; however, a few slight adjustments are made. There are separate guidelines for those who follow vegetarian, vegan, and gluten-free diet regimens – and they are as follows:
Guidelines for Those on a Vegetarian, Vegan, or Gluten-Free Diet
Drink half of your body weight in fluid oz. of water each day. For example, if you weigh 180 lbs., then you would drink 90 fl. oz. of water every day.
I know you are going to hate this, but it is a must! Your exercise assignment for Phase 3: At least 1-2 or 3 days of a stress-relieving activity such as yoga, a massage, a day at the spa getting pampered, etc.

You have done a lot of hard work this past week, – you deserve it! Plus, it will put you in a positive mindset to begin the second week of your 28-day diet!
In Phase 3, you will add the assistance of healthy fats and oils to take all of that stored energy you “unlocked” in Phase 2 and you will unleash it and finally release it into the body to be burnt away as fat.

This also includes any newly digested foods you consume throughout the course of Phase 3. In addition, you will be prepping your body for the second wave of Phase 1.
Healthy Fats and Oils to Unleash the Burn
In addition to the Non-Allowed Food List at the end of part 4, here are some other nutritional guidelines to follow for Phase 1:
Phase 1: Nutrient Guidelines
30-60 minutes of vigorous cardio, such as speed walking/running, treadmill/elliptical, swimming laps, aerobics, spin class, boxing/kickboxing, etc., for 1 or both days of Phase 1.
The first phase of the Fast Metabolism Diet is all about the carbs! It uses the power within the carbohydrates to unwind your body to prepare your body for all that it will endure during your transformation.
 
The nutrients in the fresh fruits and whole grains will be used by your brain to produce endorphins that will make you feel happy and full, less stressed, and able curb any cravings for food.
 
The carbohydrates will produce T3 and T4 hormones, which will help to unchain your metabolism while gently bringing your body out of its starvation mode.
 
Your body will get the message that it is okay to stop storing fat and that it can begin to digest foods and burn the calories.
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