If you’ve ever tried to lose weight, you’ve probably heard about the idea of “revving up your metabolism” or trying to “boost metabolism.” Well, that’s where the fast metabolism diet comes into play. It’s basically an eating plan designed to kick your metabolism into high gear, helping you burn body fat and shed weight more effectively.
Unlike some other diets that just focus on cutting calories, the fast metabolism diet goes the extra mile by also aiming to speed up your metabolism. The idea is to get your body burning through calories even when you’re just chilling out.
The cool thing about the fast metabolism diet is that it’s not just about dropping pounds. It can also help you build muscle, balance out your hormones, and improve your overall health. Some folks have even seen some pretty impressive results, like losing around 20 pounds in a month!
But, does the Fast Metabolism Diet really work? Let’s dive in to find out!
Table of Contents
How Does the Fast Metabolism Diet Work
The fast metabolism diet, crafted by American nutritionist Haylie Pomroy, is a four-week eating plan divided into three phases, which you repeat each week.
You’re advised to have five meals a day, starting within 30 minutes of waking up, and then every three to four hours throughout your day.
Plus, it’s recommended that you drink at least half of your body weight in ounces of water each day. So, for instance, if you weigh 120 pounds, you’d aim to drink 60 ounces of water daily.
We believe, when it comes to living healthy, there’s no one-size-fits-all approach. Eating plans should be personalized to fit each person’s needs and consider their overall health.
While the fast metabolism diet talks about healthy eating, there’s not enough scientific evidence to prove its effectiveness. It’s generally considered safe and healthy to aim for a weight loss of about 1 to 2 pounds per week.
The smart move is to reach out to a registered dietitian to assess your nutritional needs and craft a meal plan that’s just right for you. They’re experts at understanding your body’s requirements and can help tailor a plan that fits your lifestyle and health goals perfectly.
Checkout for relation of age with metabolism
What Can You Eat in a Fast Metabolism Diet?
To really make the Fast Metabolism Diet work for you, it’s crucial to follow six key rules according to Pomroy. Her nutrition and weight loss approach used in the Fast Metabolism Diet is optimizing how the body uses nutrients in foods to burn more calories.
These guidelines help set the stage for success and keep you on track towards your health and weight loss goals as the plan eliminates several key food groups commonly found in the Western diet, along with caffeine.
Here are the food groups or ingredients that you should avoid on the Fast Metabolism diet plan:
- Wheat
- Dairy
- Corn
- Refined sugar
- Soy
- Caffeine
Furthermore, the Fast Metabolism diet plan is structured into three distinct phases that you cycle through each week. The underlying concept of these phases is to highlight different macronutrients in each phase.
While portion sizes may differ based on individual weight loss goals, the other guidelines remain consistent for everyone.
Phases of the Fast Metabolism Diet
Every week of the fast metabolism diet is segmented into 3 phases. The goal is to manage stress hormones and blood pressure effectively while enhancing immunity and promoting fat burning.
As per Pomroy, the Fast Metabolism diet plan, it’s recommended to follow these specific phases in sequence. This approach allows you to prepare for and recuperate from each phase in alignment with your body’s metabolism.
- Phase 1(Monday-Tuesday): is dedicated to “unwinding stress and calming the adrenals.”
- Phase 2 (Wednesday-Thursday): aims to “unlock stored fat and build muscle.”
- Phase 3 (Friday-Sunday): aims to “unleash the burn,” focusing on hormones, heart health, and generating heat in the body.
In each phase, the foods vary because according to nutritionist Pomroy, it’s essential to incorporate a variety of nutrients into your diet. By shifting the foods you eat, your organs get the opportunity to “reset and restore,” helping to keep your metabolism running at its peak.
Phase 1:
This phase of the diet should be followed on Monday and Tuesday. The aim is to lower cortisol levels, a hormone that can stimulate weight gain if it becomes concentrated in the blood.
This includes carbohydrate-rich foods like brown rice and quinoa, fruits high in natural sugars, and low-fat, moderate-protein foods. High glycemic foods are foods that cause a rapid increase in blood sugar.
What to Eat
- Apples
- Oranges
- Mangoes
- Lean beef
- Oatmeal
- Brown rice
- Quinoa
What to Avoid
- Wheat
- High-fat meats
- Juice
- Dried fruit
- Foods with refined sugar
- Dairy products
- Corn
Engaging in cardio exercises is recommended, as your body receives ample energy from high-glycemic carbohydrates during this phase. These carbohydrates provide easily accessible energy, making cardio workouts particularly effective during Phase 1.
Phase 2:
Phase 2 is designated for Wednesday and Thursday. Its primary objective is to enhance fat burning and stimulate muscle gains by emphasizing on very high-protein, high-vegetable, low-carbohydrate, and low-fat foods.
Breakfast typically consists of lean protein paired with vegetables, while lunch includes another serving of protein alongside vegetables. Dinner follows a similar pattern with protein and additional vegetables.
What to Eat
- Low-fat fish
- White meat poultry
- Broccoli
- Cabbage
- Onions
- Egg whites
What to Avoid
- Dairy products
- Refined sugar
- Fruit or fruit juice
- High-fat meat
- Grains (including corn and wheat)
In the Fast Metabolism Diet meal plan, it’s important to avoid any foods typically excluded from the diet, and when it comes to meats, opting for lean varieties is key.
During Phase 2 of the Fast Metabolism Diet, Pomroy advises incorporating one day of strength training. This involves lifting heavy weights for a low number of repetitions, aimed at fostering muscle growth alongside the cardio exercises.
Phase 3:
The final phase of the Fast Metabolism Diet should be followed on Friday, Saturday, and Sunday. During the third phase, the diet aims to “unleash the burn” by reintroducing healthy fats into your meals while advocating for moderate consumption of carbohydrates and lean proteins.
According to Pomroy, the concept behind this phase is that incorporating fats will significantly boost your metabolism.
What to Eat
- Avocados
- Olives
- Nuts, seeds, and nut butters
- Salmon
- Cauliflower
- Chicken
- Coconuts
- Beans
What to Avoid
- Mangoes
- Oranges
- Corn and wheat
- Refined sugar
- Beef
- Dairy products
However, in this phase, you are restricted from consuming high-sugar fruits such as mangoes, peaches, or oranges, which were allowed in Phase 1. Additionally, poultry, beef, corn, wheat, and other foods excluded from the Fast Metabolism diet program are also off-limits during this phase.
Exercise during Phase 3 of the Fast Metabolism Diet should include at least one day dedicated to stress-reducing activities, such as practicing yoga or receiving a massage.
Pros and Cons of Fast Metabolism Diet
As with any diet plan, the Fast Metabolism Diet comes with its own set of benefits and drawbacks. Evaluating these pros and cons can assist you in determining whether this diet plan aligns with your weight loss objectives. Let’s explore them:
Pros
- Keeps you healthy while you lose weight.
- Contains lots of healthy fresh fruits
- Different types of exercise are included
- Strengthens your muscles and bones.
Cons
- Food choice is limited
- Diet is complicated to follow
- Lack of substantial medical evidences.
- Difficult to follow long-term
The Fast Metabolism diet emphasizes consuming nutritious foods and encourages regular exercise, both of which are essential components of maintaining long-term health and managing weight effectively.
Despite the numerous positive reviews, there is a lack of substantial medical evidence supporting the notion that adhering to its strict regimen will genuinely boost metabolism.
Although there are no widespread health risks linked directly to the Fast Metabolism Diet, its stringent rules may seem overly regimented and lack scientific basis. Generally, excluding healthy food groups contradicts the principles of a balanced diet.
Is the Fast Metabolism Diet a Healthy Choice for You?
According to Pomroy, the Fast Metabolism Diet plan boosts your metabolism so effectively that you can enjoy three complete meals and two snacks each day while still shedding up to 20 pounds within just 28 days.
In 2013, Pomroy introduced The Fast Metabolism Diet, outlining its principles and guidelines. Since its introduction, the diet has gained a dedicated and supportive following, with many individuals reporting substantial weight loss results.
However, it’s important to acknowledge that there is limited evidence supporting the notion that consuming specific foods in a particular sequence will automatically boost metabolism.
Final Words
Picking out a weight loss program can get pretty confusing. It’s super easy to fall for all the buzz surrounding trendy diets, especially when they’re endorsed by celebrities and come with numerous positive reviews.
It’s important to keep in mind that following either a long-term or short-term diet may not be essential for your health goals. The truth is, many diets available in the market often fail to provide results, especially in the long run.
It’s important to understand that weight loss doesn’t always equate to optimal health. There are numerous avenues to pursue a healthy lifestyle beyond simply shedding pounds.
Exercise, quality sleep, and other lifestyle factors all contribute significantly to overall health. Ultimately, the most effective diet is one that is balanced and aligns with your lifestyle.
Frequently Asked Questions (FAQs)
#1: Can I still enjoy my favorite foods on the fast metabolism diet?
The beauty of the fast metabolism diet lies in its flexibility. While certain foods are emphasized during each phase, there’s still room for indulgence in moderation. It’s all about balance and making mindful choices that support your overall goals.
#2: How long does it take to see results on the fast metabolism diet?
Results may vary depending on individual factors such as metabolism, adherence to the diet plan, and level of physical activity. Some people may notice changes within the first week, while others may take longer to experience significant weight loss.
#3: Is exercise necessary to complement the Fast Metabolism Diet?
Absolutely! integrating physical activity can enhance its effectiveness and contribute to overall health and well-being. Aim for a mix of cardiovascular exercise, strength training, and flexibility workouts for optimal results.
References
- Weight Loss Depends on Less Calories, Not Nutrient Mix. (2015, May 22). National Institutes of Health (NIH). https://www.nih.gov/news-events/nih-research-matters/weight-loss-depends-less-calories-not-nutrient-mix
- United States Department of Agriculture. (2020). Dietary Guidelines for Americans 2020 -2025 . https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
- Fock, K. M., & Khoo, J. (2013). Diet and Exercise in Management of Obesity and Overweight. Journal of Gastroenterology and Hepatology, 28(4), 59–63. https://doi.org/10.1111/jgh.12407
- Bazzano LA, Hu T, Reynolds K, et al. Effects of low-carbohydrate and low-fat diets: A randomized trial. Ann Intern Med. 2014;161(5):309-318. doi:10.7326/M14-0180
- Wylie-Rosett J, Aebersold K, Conlon B, Isasi CR, Ostrovsky NW. Health effects of low-carbohydrate diets: Where should new research go?. Curr Diab Rep. 2013;13(2):271-278. doi:10.1007/s11892-012-0357-5
Amelia Johnson, as a dedicated fitness enthusiast, believes that a strong body and a sound mind go hand in hand.
Her journey began when she discovered the transformative power of exercise and clean eating. Her love for fitness extends beyond mere physical activity—it’s a lifestyle. She pours her heart into writing about holistic health, nutrition, and wellness. Her articles are a blend of science-backed advice, personal anecdotes, and practical tips.
