What is the Fast Metabolism Diet?
Many fad diets revolve around one main rule: Low-Calorie Diets. These diets claim that the lesser amount of calories you consume daily, the more likely you are to lose weight.
When in reality, all this really does is push your body into a mode of starvation so that it begins to store fat instead of burning it.
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The Fast Metabolism Diet
With the Fast Metabolism Diet, you are actually encouraged to eat. You are encouraged to eat certain foods while avoiding foods known to cause inflammation or irritation in the GI tract, which can slow digestion, bowel movements, and create insulin resistance, which, in turn, cripples your metabolism.
The Fast Metabolism Diet consists of an initial 4-week (28-day) UNWIND, UNLOAD, and UNLEASH Diet. Each week during the diet will consist of 3 phases per week.
Each phase consists of:
- Foods to Eat
- Foods to Avoid
- Portion Sizes
Phase 1 - UNWIND
The first phase gently releases your metabolism and nudges your body out of starvation mode. It signals to your body that it’s okay to digest foods and begin burning calories instead of storing it as fat.
Phase 2 - UNLOCK
This phase leads the way for any energy that is stored as fat in the body to be released and burnt as fuel. Because of the progress made in phase 1, your body will no longer feel the need to hold onto that stored fat and will release it to be burnt off by the body.
Phase 3 - UNLEASH
For this phase, your body will take all of the stored energy it “unlocked” during Phase 2 and release it into the body to be burnt as fat as well as any other foods you consume during this phase.
The Fast Metabolism Diet is one of the simplest diets you will ever experience. You do not have to worry about pre-packaged foods, obsessing over calories, weight loss pills, embarrassing weekly weigh-ins, feeling hungry all of the time, or any other of the typical annoyances that accompany crash diets.
The Fast Metabolism Diet is much more than a diet, it is means to a new life, a healthier and happier you, and all you have to do to follow a few simple guidelines.
The beauty behind the Fast Metabolism Diet is that surprises your body, it tricks your metabolism and keeps it guessing because you eat one way for two days, then you switch it up and eat another way for two days, then you switch it up again.
Your body doesn’t have the opportunity to get bored, your metabolic processes do not have the chance to slow down because the way you eat throughout each phase for the 4 weeks keeps your body on its toes (so to speak) and keeps it guessing, which results in a super speedy metabolism and a crazy amount of fat-burning!
Guidelines for the Fast Metabolism Diet
There are a few golden rules to follow when on the Fast Metabolism Diet and although they are simple-to-follow, they are very important to your overall success when on the diet.
Rule #1
Eat 5 times per day – this include 3 meals and 2 snacks.
Rule #2
Unless you are sleeping, be sure to schedule your meals and snacks 3-4 hours apart. Do not go more than 4 hours without eating.
Rule #3
Always schedule your first meal within 30 minutes of waking.
Rule #4
You must, must, must stick to the Fast Metabolism Diet Meal Plan for the entire 28 days. This is critical for weight loss.
Rule #5
Strictly adhere to the foods allowed for each phase and be certain to avoid any foods that are not allowed.
Rule #6
Follow the diet as it is laid out for you. Follow each phase when and as it is laid out for you. It is very important to follow the phases in order.
This diet is simple to follow and the phases have been laid out in a way to produce maximum fat-burn. So be sure to not skip ahead or fall behind.
Rule #7
You must stay hydrated for your metabolism to thrive. Consume half of your weight in fluid ounces of water each day.
Example: If you are 175 lbs., you would divide that in half to get 87.5. Therefore, you would need to drink 87.5 fl. oz. of water each and every day throughout the course of the diet.
Rule #8
Choose organic foods whenever possible. Non-organic produce can contain pesticides known as organochlorides, which, when consumed, can become stored in your fat cells and cause major disruptions in the metabolic processes.
Each year, the Environmental Working Group comes up with 2 lists: the first list is referred to as “The Dirty Dozen” and it includes the top 12 types of fruits and vegetables that showed to contain the highest amounts of pesticides for the entire year. Any of the fruits and veggies on the Dirty Dozen list should only be purchased as organic.
The second list is referred to as “The Clean 15”, and this list includes the top 15 fruits and vegetables containing the least amount of pesticides for the entire year. Any of the fruits and veggies named on the Clean 15 list are fine to be purchased as non-organic.
Rule #9
When choosing meats for the Fast Metabolism diet, choose lean meats that are nitrate-free.
Rule #10
Remember, starving yourself is not the correct path to weight loss! You are only hurting yourself and causing your body damage that can last a lifetime. With the Fast Metabolism Diet, the more weight you want to lose, the larger your portion sizes will be.
For instance, a person who has an overall weight loss goal of 50 lbs. is going to have to eat more food than the person wanting to lose 25 lbs.
Regardless of how much weight you want to lose, with this diet, the portion sizes are generous, yet perfectly-proportioned – not too much to make you feel overloaded and not too small to leave you still feeling hungry even after you’ve eaten.
Rule #11
Finally, you must – no exceptions! – Exercise 3 times per week according to each individual phase.
The best workouts are any type of cardiovascular workouts, interval training, weight, and resistance training. These are all known to rev-up your metabolism.
The Don’ts of the Fast Metabolism Diet
Now, above, we went over the main guidelines you should follow to get the most out of the Fast Metabolism Diet. Now, we are going to go over the “don’ts” of the diet as well.
Don’t worry, this is not a diet that is full of so many restrictions that you are left with absolutely nothing you love to eat. There are only a few items you must avoid throughout the phases to achieve optimum success on the diet.
- No Dairy
- No Corn
- No Dried Fruits or Fruit Juices
- No Alcohol
- No Soy
- No Refined Sugars
- No Fat-Free “Diet” Foods
- No Wheat
- No Artificial Sweeteners
- No Caffeine
Let’s look at each of the foods to avoid on the Fast Metabolism Diet a little more closely.
Dairy Products
This includes any foods containing dairy, such as milk, yogurt/Greek yogurt, cottage cheese, cheeses, sour cream, cream cheese, dairy-based creams and creamers, butter, whey products, buttermilk, etc.
Note: The most damaging form of dairy is Fat-Free (Skim/0%) forms of dairy products as it destructively cripples metabolism.
Soy Products
This includes any products which contain soy, including miso, meat and dairy substitutes, tempeh, tofu, processed/packaged foods containing soy, etc.
There are a few exceptions, however, including Bragg’s Liquid Aminos, Coconut Aminos, and Tamari, which are all great substitutes for soy sauce.
Wheat Products
This includes any foods containing wheat such as crackers, cereals, rolls, breads, cookies, pies, cakes, etc. The exception to this is whole grains or any wheat in its sprouted form.
Corn Products
This includes any products containing corn, such as corn chips, grits, sweet or cream corn, corn on the cob, popcorn, polenta, hominy, corn-based cereals, corn starch, corn syrup, corn tortillas, processed/packaged foods containing corn, etc.
Refined Sugars
This includes any products containing refined sugars such as white (or granulated) sugar, brown sugar, powdered sugar, barley malt, beet sugar, brown rice syrup, cane juice, corn sweetener, corn syrup, high fructose corn syrup, dextrin, dextrose, fructo-oligosaccharides, fruit juice concentrate, glucose, sucrose, invert sugar, polydextrose, turbinado sugar, any processed/packages foods containing refined sugars.
Food for Thought: According to Food Rules by Michael Pollan ( Buy at Amazon... ), there are more than 40 types of sugars used in the manufacturing of processed foods!
In addition, it only takes 2 teaspoons of refined sugars to impede any hope of weight loss for up to 3-4 days.
Artificial Sweeteners
This includes any artificial sweeteners or products containing artificial sweeteners such as acesulfame-K or acesulfame-pottasium, aspartame, cyclamate, saccharin, sucralose, processed/packaged products – beverages, snack foods, ice cream, popsicles, chewing gum, yogurt, pudding, Jell-O, condiments such as salad dressings, sauces/marinades, ketchup, etc.
Note: some prescriptions and over-the-counter medications contain aspartame, however, the FDA requires that these certain medications be labeled appropriately to inform consumers of particular ingredients.
If you are beginning the Fast Metabolism Diet and are currently taking prescription or OTC medications, discuss your medications with your pharmacist so that you know ahead of time whether any of your medications contain artificial sweeteners.
Food for Thought: If you need to use a sweetener, use a natural sweetener such as natural organic honey, pure maple syrup, etc.
Dried Fruit or Fruit Juices
This includes any products/foods containing dried fruits or fruit juices, such as juices, beverages, smoothies, trail mixes, granolas, cereals, parfaits, ice cream, snack foods, etc.
Fat-Free “Diet” Foods
This includes any packaged/processed food/beverage products that advertise statements such as:
- “Zero-Calorie” Products (i.e., “Zero-Calorie” Jell-O)
- “Calorie-Free” Products (i.e., “Calorie-Free” Yogurt)
- “Diet” Products (i.e., “Diet Coke”)
- “Fat-Free” Products (i.e., “Fat-Free” Ice Cream)
- Diet Pre-Packaged Frozen Meals/Snacks (i.e., Lean Cuisine Pepperoni Pizza)
- Diet Pre-Packaged Pantry Meals/Snacks (i.e., Special K Fudge Dipped Pretzels)
- Pre-portioned Low-Calorie Snacks (i.e., “100-Calorie” Oreos)
Caffeine
This includes any products/foods containing caffeine, such as lattes, cappuccinos, and other caffeinated coffee drinks, soda, energy drinks/shots, teas, coffee- or tea-based ice creams, desserts, and snacks, chocolates, and candy such as jelly beans, chewing gum, mints, candy bars, etc.
Alcohol
This includes any products/foods containing alcohol, such as beverages; alcohol-infused desserts, meats, pasta sauces, marinades, and other dishes that are prepared with alcohol (contrary to what you were taught, not all of the alcohol in these dishes are “cooked/burnt” away, the foods themselves will still contain the alcohol); some types of vanilla extract, alcohol-filled candies, and desserts; soups, stews, fish, and other foods infused with beer, etc.
The Fast Metabolism Diet’s Guide to Portion Sizes
You will find that portion control is very important during each phase of the Fast Metabolism Diet. Although some diets insist on strict calorie-counting, this diet insists on accurate portion control.
When beginning the Fast Metabolism Diet, it is recommended that you begin your first day of Phase 1 on a Monday, this way Phase 3 will happen over the weekend when the food choices are more abundant.
However, do whatever start day is best according to your personal schedule because not everyone has weekends off. That being said, try to plan phase 3 during your work-scheduled “weekend”.
The portion sizes are individually calculated when on the Fast Metabolism Diet – portion sizes are divided into groups depending on how much weight one is looking to lose.
If you are wanting to lose 15 pounds, your portion sizes are going to differ from a person wanting to lose 50 pounds.
Determining your required portion sizes is actually very simple. There are, however, a few guidelines to consider pertaining to the Fast Metabolism Diet and portion sizes.
They include:
- The more weight you have to lose, the more food you will have to consume to keep your metabolism thriving.
- Each of the 3 phases hold specific portion sizes according to the amount of weight you desire to lose.
- As you lose weight, you will move into the different levels of portion sizes, so your portion sizes will need to be adjusted as you reach these level milestones.
Next, we will go over the steps on how to accurately calculate your personal required portion sizes according to desired weight loss.
Calculating Your Required Portion Sizes
Calculating the required portion size to succeed in losing your desired amount of weight is very simple. See the steps below:
Step 1: First, determine your goal weight:
Example: You weigh 224 lbs., and you want to reach a goal weight of 150 lbs. That means you have a desired weight loss of 74 lbs.
Step 2: Now that you know you need to lose 74 lbs. to reach your goal weight, you will need to refer to the Portion Control Chart below:
Step 3: As you lose weight, you will need to adjust your portion sizes accordingly. Referring to the example above:
You weigh 224 lbs. – Your desired goal weight is 150 lbs., which = 74 lbs. needed weight loss. Calculate your portion sizes as follows according to each weight level:
The base portion size for Grains in Phase 1 is 1 cup
Pounds 74-41: Take the Base Portion Size per Phase and multiply it by 1.5 for all foods except vegetables and double the base for all vegetables. So, your serving size for grains in phase 1 is 1½ cup.
Pounds 40-21: Take the Base Portion Size per Phase and multiply it by 1.5 for all foods. So, your serving size for grains in phase 1 is 1½ cup.
Pounds 20-Goal Weight: Follow the Base Portion Size per Phase. So, your serving size for grains in phase 1 is 1 cup.
Finally, let’s go over the Base Portion Size Protocol for the Fast Metabolism Diet. You will refer to this chart when calculating your portion sizes per weight level.
The Science Behind the Fast Metabolism Diet
It helps when beginning a new diet that you have hope or faith in the potential outcome. Would you be more open to beginning a diet with no information, statistics, results, or scientific/medical explanation of how the diet works?
Or a diet that offers such information and scientific/medical backing?
Furthermore, would you rather start a diet where a friend told you, “This might work – it’s worth a shot!”
Or a diet where a friend tells you with excitement, “This definitely works!”
There are so many crash diets out there that are backed with little information and many times the information or “facts” listed are often fabricated or extremely exaggerated to sell the idea of the diet or products associated with the diet.
Thankfully, with the Fast Metabolism Diet, there is an abundance of straightforward information, statistical data, research weight loss studies, actual success stories from people you know, and a ton of easy-to-understand scientific data backing the diet’s claim that “eating more to lose weight” actually works!
Let’s go over the science behind the Fast Metabolism Diet to reveal how the diet works phase by phase for the entire 28-day diet.
Phase 1 - Unwind with Carbs and Fruits
What Happens to the Brain?
Now that your body is being introduced to the proper amount of nutrition, your brain signals your body to exit out of its emergency storage mode.
What Happens to the Pituitary Gland?
Feel good hormones known as Endorphins are released into the body to heighten your mood and deal with stress leading to a faster metabolism.
What Happens to the Thyroid?
Consuming Phase 1's nutrient-dense foods signal the thyroid gland to produce T3 and T4 (hormones promoting a fast metabolism.
What Happens to the Heart?
Powered by the carbs allowed in Phase 1, your Phase 1 workout will promote heart health while building metabolism-boosting muscle mass.
What Happens to the Liver?
Overloaded with helpful nutrients, your liver produces Carnitine, which is a vital fat-burning component.
What Happens to the Adrenal Glands?
The whole grains and fruits consumed during Phase 1 will relax your adrenal glands, heighten your mood, stimulate your endorphins, and cravings.
Phase 2 - Unlock Fat with Protein and Veggies
What Happens to the Thyroid Glands?
Fueled by a variety of green veggies, your thyroid pushes out T3 and T4 hormones, which accelerate the fat-burning process. The proteins during Phase 2 also feeds your body vital components necessary for the heightened production of the awesome fat-burning thyroid hormones.
What Happens to Muscle?
Phase 2’s lean proteins and nitrogen-packed veggies aids in the buildup of muscle. Phase 2 enthusiastically focuses on building muscle, from the weight lifting workouts to the carefully designed portions of green veggies and lean proteins. Throughout this phase, you will be packing on the muscle, which, in turn, will result in your body burning fat extremely fast.
What Happens to the Heart?
Phase 2 foods are rich in heart-healthy amino acids and antioxidants, which are known to prevent heart disease and cardiovascular function and performance. Lean proteins promote a healthy heart and the strengthening of the heart muscle.
What Happens to the Liver?
Phase 2’s alkalizing veggies mixed with the lean proteins work together to break down the proteins into amino acids, which are converted into liver-sustaining compounds such as carnitine, which then helps release any deposits of stored fat into the bloodstream to be metabolized as energy and ultimately burnt off by the body.
What Happens to the Pancreas?
Because of the progress made during Phase 1 and 2, the pancreas is now equipped to function properly during Phase 3, when it must begin to digest any newly-released fat as well as block the future storage of fat.
What Happens to the Gallbladder?
You are going to love this one! Phase 2 foods aids the gallbladder in releasing fat-burning enzymes to attack the fat deposits building up in any of your “trouble areas”, specifically the chin, belly, hips, butt, and thighs. This phase foods also stimulates the gallbladder to be able to effectively break down fats for it to be properly metabolized and used by the body as energy.
What Happens to the Adrenal Glands?
As your adrenal glands become stronger, it begins to produce fewer hormones, which are known to store fat. Your body begins to release fat cells, specifically from the butt, hips, thighs, and belly.
What Happens to the Kidneys?
Phase 2 offers a balancing amount of proteins and alkalizing veggies so the body does not become too acidic and stressed, which can, unfortunately, lead to loss of water weight instead of true loss of actual fat. Phase 2 food’s keeps your ph balance in check so your body can efficiently lay down muscle and cleanse/detoxify itself of long-stored fat.
Phase 3 - Unleash Metabolism with Healthy Fats and Oils
What Happens to the Hair?
The healthier types of fats introduced in Phase 3 contain a variety of nutrients that will promote thicker, stronger, and shinier hair.
What Happens to the Skin?
Phase 3’s healthy fats are also loaded with nutrients that result in vibrant, healthy, and clear skin. In addition, the recommended technique of dry skin brushing helps to increase blood flow to any areas of the body possessing surface fat and releases fat-burning enzymes, which go directly to the area containing the cellulite and destroy it!
What Happens to the Brain?
Powered by the nutrients provided by the whole foods, you will have more energy, a sharper memory, and just feel better overall.
What Happens to the Hypothalamus?
The filling fats provided in Phase 3 are slower to digest, so the fats excite the hypothalamus gland, signaling that you are feeling full and satisfied, which, in turn, lowers your stress hormones, aids in making sure the insulin in your body is effectively releasing fats, and revs up your metabolic processes.
What Happens to the Pituitary Gland?
The fats and oils allowed in Phase 3 will help the pituitary gland to efficiently release/regulate hormones used by the body to break down fats. The fats consumed during this phase also dramatically boost the pituitary’s role in the oxidation of fat, which will result in your body burning more fat and at a much faster pace.
What Happens to the Thyroid?
Many foods promoted in Phase 3 are foods that dramatically stimulate the release of the amazing fat-burning hormones T3 and T4 in the thyroid. The foods in Phase 3 are recommended in a manner that will create a thermogenic effect in the body, resulting in the melt down and liquefaction of stubborn fat stores by the thyroid hormone and letting the body burn it as energy and eventually release it, which boosts your metabolism and preps your body to be ready for Phase 1 again.
What Happens to the Heart?
Phase 3 provides essential Omega 3 fatty acids that keep your heart functioning properly and lowers cholesterol.
What Happens to the Liver?
The fatty foods in Phase 3 are popular for lowering cortisol, the stress hormone known to store fat. The suggested activities, including massage, meditation, and yoga, during Phase 3 will help to continue to keep cortisol levels low and accelerate fat-burning enzymes in any stubborn areas.
What Happens to the Stomach?
Phase 3’s filling fats will keep you feeling satiated while the foods are being broken down and passed through the stomach.
What Happens to the Gallbladder?
Because your gallbladder is now primed thanks to Phase 2, any fats consumed in Phase 3 will be simpler for your body to break down. The healthy fats consumed will ignite the gallbladder and push it to release enzymes that melt fat and hack away at any stored fat within the body.
What Happens to the Bowels?
Because your body is now purging an abundance of toxins contained in all of the stored fat that is being destroyed, it is absolutely critical in Phase 3 to drink a ton of water to keep your bowels moving and properly expelling any excess fat and toxins. If the toxins and excess fat are unable to be expelled through bowel movements, the toxins/fat will just be reabsorbed into the body.
What Happens to the Adrenal Glands?
The healthy fats and oils enjoyed during Phase 3 work hard to balance the adrenal gland hormones to keep the body’s cortisol levels low and fat-burning hormones rampant.
What Happens to Fat?
Because of all the work done in all 3 Phases, the stored body fat in trouble areas begin to finally melt away!
In our next article we'll talk about the three phases of the fast metabolism diet in more detail.
The Fast Metabolism Diet Part 1
The Fast Metabolism Diet Part 3
The Fast Metabolism Diet Part 4
