The Fast Metabolism Diet (13 page)
Read The Fast Metabolism Diet Online
Authors: Haylie Pomroy
Lemons
Limes
Beef, all lean cuts: filet, tenderloin, strip, sirloin, shell steak, London broil, round steak, rump roast, stew meat, lean ground
Buffalo meat
Chicken: boneless, skinless white meat
Cod/scrod fillet
Corned beef
Deli meats, nitrate-free: roast beef, chicken, turkey
Dory fish fillet
Eggs, whites only
Flounder fillet
Game: venison, ostrich, elk
Halibut fillet
Jerky, nitrate-free: beef, buffalo, turkey, elk, ostrich
Lamb, lean cuts
Oysters, packed in water
Pork: loin roast, tenderloin
Salmon: nitrate-free smoked
Sardines, packed in water
Sole fillet
Tuna, packed in water
Turkey: breast steaks, lean ground
Turkey bacon, nitrate-free
None this phase
Brewer’s yeast
Broths: beef, chicken, vegetable
*
Dried herbs: all types
Fresh herbs: all types
Garlic, fresh, powdered
Ginger, fresh
Horseradish, prepared
Mustard: prepared, dry
Noncaffeinated herbal teas or Pero
Natural seasonings: Bragg Liquid Aminos, coconut amino acids, tamari
Pickles, no sugar added
Seasonings: black and white peppers, cayenne, chili powder, chili paste, chipotle, cinnamon, crushed red pepper flakes, cumin, curry powder, raw cacao powder, nutmeg, onion salt, sea salt, Simply Organic seasoning
Sweeteners: Stevia, Xylitol (birch or hardwood only)
Tabasco
Vanilla or peppermint extract
Vinegar: any type (except rice)
None this phase
None this phase
FOOD LIST
(select organic whenever possible)
Arrowroot
Artichokes
Arugula
Asparagus
Avocados
Bean sprouts
Beans: green, yellow (wax), French (string)
Beets: greens, roots
Bok choy
Brussels sprouts
Cabbage, all types
Carrots
Cauliflower florets
Celery
Chicory (curly endive)
Collard greens
Cucumbers
Eggplant
Endive
Fennel
Green chiles
Green onions
Hearts of palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce (any except iceberg)
Mixed greens
Mushrooms
Okra
Olives, any type
Onions
Peppers: bell, pepperoncini
Radishes
Rhubarb
Seaweed
Spinach
Spirulina
Sprouts
Sweet potatoes/yams
Tomatoes, fresh and canned: round, plum, cherry
Watercress
Zucchini and winter or yellow summer squash
Blackberries
Blueberries
Cherries
Coconut, coconut milk, cream, water
Cranberries
Grapefruit
Lemons
Limes
Peaches
Plums
Prickly pears
Raspberries
Rhubarb
Beef: filet, steaks, lean ground
Buffalo meat
Calamari
Chicken: boneless, skinless dark or white meat, ground
Clams
Corned beef
Crab, lump meat
Deli meats, nitrate-free: turkey, chicken, roast beef
Eggs, whole
Game: pheasant
Halibut fillet
Herring
Lamb
Liver
Lobster meat
Oysters
Pork: chops, loin roast
Rabbit
Salmon, fresh, frozen, or nitrate-free smoked
Sardines, packed in olive oil
Sausage, nitrate-free: chicken, turkey
Scallops
Sea bass fillet
Shrimp
Skate
Trout
Tuna, packed in water or oil
Turkey
Turkey bacon, nitrate-free
Almond milk, unsweetened, almond cheese, almond flour
Cashew milk
Chickpeas/garbanzo beans
Dried (or canned) beans: adzuki, black, butter, Great Northern, cannellini, kidney, pinto, white, lima, navy
Hemp milk, unsweetened
Lentils
Barley, black or white
Oats: steel-cut, old-fashioned
Quinoa
Sprouted-grain: bread, bagels, tortillas
Wild rice
Brewer’s yeast
Broths: beef, chicken, vegetable
*
Carob chips
Dried herbs: all types
Fresh herbs: all types
Garlic, fresh
Ginger, fresh
Horseradish, prepared
Ketchup, no sugar added, no corn syrup
Mustard, prepared, dry
Natural seasonings: Bragg Liquid Aminos, coconut amino acids, tamari
Noncaffeinated herbal teas or Pero
Pickles, no sugar added
Salsa
Seasonings: black and white peppers, cinnamon, chili powder, crushed red pepper flakes, cumin, curry powder, onion salt, raw cacao powder, turmeric, sea salt, Simply Organic seasoning
Sweeteners: Stevia, Xylitol (birch or hardwood only)
Tomato paste
Tomato sauce, no sugar added
Vanilla or peppermint extract
Vinegar: any type (except rice)
Avocados
Hummus
Mayonnaise, safflower
Nuts, raw: almonds, cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts
Nut/seed butters and pastes, raw
Oils: coconut, grapeseed, olive, sesame, toasted sesame (Asian)
Seeds, raw: flax, hemp, pumpkin, sesame, sunflower
Tahini
*
Note: All broths, if possible, should be free of additives and preservatives.
Fast MetabolismRules: The Do’s and Don’ts
N
ow that we know why and how the diet works, it’s time to make it start working for you. In this chapter, I’m going to lay down the rules. I’m going to tell you exactly what you need to eat (and what few foods are off limits) for the next 28 days to make the weight loss happen. The next 28 days aren’t business as usual. This is your intense repair session. If you want it to work, you have to follow the rules. No arguing, no deviating. For the next four weeks, these rules are nonnegotiable.
The rules are easy, straightforward. They aren’t scary. I want you to
confuse it to lose it
, but I don’t want to confuse
you.
I want to make it fun. So here’s a rule you’re going to like: You have to eat. In fact, the #1 rule on the Fast Metabolism Diet is that you have to eat five times, every single day. That’s 35 times per week. And no cheating by skipping meals! You’re going to eat, and you’re going to eat a lot. And you’re
still
going to lose weight.
But none of it will happen if you don’t eat according to the strategically designed plan I’ve created. The rules are crucial if you want the diet to work.
Let’s make friends with the word
DIET
—not the word
diet
, but the acronym D.I.E.T. It stands for: Did I Eat Today? As in:
Did I eat every three to four hours today?
Did I eat within a half hour of waking today?
Did I eat according to my phase today?
Did I eat enough complex carbohydrates (Phase 1), lean protein and green vegetables (Phase 2), or healthy fats (Phase 3) today?
Did I Eat Today? That’s your new meaning for the word
DIET
. I don’t want you ever to associate the word
DIET
with deprivation and starvation again. The new
DIET
is all about eating.
If you’re going to do this, you have to realize that you’re going to have to change some of what you’ve been doing, even if you don’t always like it. I won’t make you eat something you’re allergic to or morally opposed to or really hate, but the rules allow for those differences. If you broke your leg, would you tell the doctor, “I’m sorry, Doc, but I can’t wear that cast. It doesn’t look good on me. And I don’t really feel like using the crutches.” No, of course not. If it’s broken, you wear the cast. Following the doctor’s rules is a medical necessity; following my rules of repair is a metabolic necessity!
Read them carefully. Then read them again. They apply to all the phases and give specifics on living each phase that are crucial. While they are not “forever” rules, you might feel so healthy and full of energy for the next 28 days that you
want
to stick with some of them—or maybe even all of them—for the rest of your life. Remember, none of us is
caffeine or
artificial-
sweetener deficient. Even if you don’t buy into the theory that some of the things we are eliminating during the next four weeks have a negative impact on your health, I can assure you that they are not at the top of my list of things I would use to get you healthy.
THE DO’S
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.
This may mean even more eating than five times a day! If you stay up late or go for more than three or four hours without eating, you must add an additional phase-specific snack. For example, if you
finish
eating dinner at 7:00 and you don’t go to bed until 11:00 or 12:00, you must have a third phase-specific snack three to four hours after you finish dinner. If you’re worried about how to fit all this eating into your busy schedule, don’t be. My clients are all exceptionally busy people, just like you, and they find the time to eat every three to four hours. The key is to time it to your individual schedule. The chart below gives you some examples of how to do this if you keep relatively average hours, if you’re an early riser, a late riser, or someone who works the night shift. The last row is for you to fill in your own typical schedule:
Don’t wait to have breakfast. If you are dashing out the door and you don’t have
time to sit down for a full meal, you can have your morning snack first and your breakfast when you get to work. But you must eat something within that first 30 minutes so your body doesn’t have to run on fumes. Also, please
don’t
exercise
before you put something in your stomach. I like to tell my clients, “Don’t fast and then go fast.” You might think you’re burning more fat this way, but in reality it is one of the worst things you can do to your metabolism.
The plan lasts for 28 days for a reason: to follow the natural circadian rhythm of the body. Individual weeks can be repeated again and again for additional weight loss, but the initial commitment has to be for the full four weeks to get true repair in all phases of the body. It’s like sweeping off the patio. Your first run-through you don’t get everything, so you have to go back through and catch what you didn’t catch the last
time.
