The Fast Metabolism Diet (32 page)

Creamy Guacamole

baking

B and B Toast

Barley and Chicken Soup

beans: Avocado Chili

Turkey, White Bean, and Kale Soup

Turkey or Buffalo Chili

White Bean and Dill Hummus

beef

Beef, Kale, and Leek Soup

Filet Mignon with Brown Rice

New York Strip Steak with Steamed Broccoli

Roast Beef, Horseradish, and Cucumber Wrap

Roast Beef, Mustard, and Lettuce Wrap

Roast Beef-Stuffed Green Chili Pepper

Southwestern Beef and Cabbage Soup

Steak and Asparagus Lettuce Wraps

Steak and Spinach Salad

Stuffed Mushrooms

Stuffed Red Bell Pepper

berries: B and B Toast

Berry Nutty Oatmeal

Berry Nutty Oatmeal Smoothie

Oatmeal with

Strawberry French Toast

blood sugars,
2.1
,
3.1
,
3.2
,
3.3
,
3.4
,
4.1
,
4.2
.
See also
glucose metabolism
;
glycemic index
;
testing

BMI,
5.1
,
5.2

body composition

body fat
.
See also
fat burning
;
fat storage

body mass index,
5.1
,
5.2

body measurements

body substance,
2.1
,
2.2

bok choy: Shrimp and Veggie Stir-fry with Quinoa Pasta

Bragg’s Amino Acids

breakfasts,
10.1
,
10.2
.
See also
eggs
;
meal maps
;
oatmeal
;
smoothies
;
toast

Phase 1,
3.1
,
3.2
,
11.1
,
11.2

Phase 2,
3.1
,
3.2
,
11.1
,
11.2

Phase 3,
3.1
,
3.2
,
3.3
,
11.1
,
11.2

timing,
4.1
,
5.1
,
10.1

broccoli: Broiled Halibut with Broccoli

Chicken and Broccoli Bowl

New York Strip Steak with Steamed Broccoli

Pork Tenderloin with Broccoli and Pineapple

broths
.
See also
food lists

brown fat,
2.1
,
2.2
,
3.1

Brussels sprouts: Sesame Chicken and Rice

Shrimp and Veggie Stir-fry with Quinoa Pasta

buffalo: Avocado Chili

Buffalo Chili

B vitamins,
3.1
,
3.2
,
3.3

Cabbage and Beef Soup, Southwestern

Cacao Asian Pear

caffeine,
3.1
,
3.2
,
4.1
,
4.2
,
10.1

calories,
1.1
,
3.1

restricting,
1.1
,
2.1
,
5.1
,
5.2

carbohydrates.
See also
grains
;
other specific types

Phase 1,
3.1
,
3.2
,
3.3
,
3.4
,
3.5

Phase 2,
3.1
,
3.2

Phase 3,
3.1
,
3.2

cardio exercise,
3.1
,
3.2
,
4.1
,
5.1
,
10.1

week one

week two,
7.1
,
7.2

carnitine,
2.1
,
3.1
,
3.2

celebrating success

celebrations,
1.1
,
10.1

coping with splurges

celery: Almond-Butter Stuffed Celery

Turkey Bacon with Celery, Sea Salt, and Lime

cellulite,
3.1
,
3.2

cellulose

cheating,
8.1
,
8.2

cheese

chemicals.
See
food additives
;
toxins

chicken

Baked Cinnamon-Mustard Chicken and Lemon-Garlic Spinach

Chicken and Barley Soup

Chicken and Broccoli Bowl

Chicken and Quinoa Risotto

Chicken and Veggie Soup

Chicken Sausage with Brown Rice Fusilli

Coconut Curry Chicken

Italian Chicken and Wild Rice

Sesame Chicken and Rice

Sesame Chicken Stir-fry

Sliced Chicken Wrap

chili: Avocado Chili

Turkey or Buffalo Chili

Chili Pepper, Roast Beef-Stuffed

cholesterol,
1.1
,
2.1
,
2.2

choline,
3.1
,
3.2

cinnamon

Baked Cinnamon Grapefruit

Baked Cinnamon-Mustard Chicken and Lemon-Garlic Spinach

coconut: Coconut Curry Chicken

Coconut Pecan-Crusted Halibut with Artichoke and Dip

coconut milk

coffee
.
See also
caffeine

condiments: Phase 1,
3.1
,
bm1.1

Phase 2,
3.1
,
bm1.1

Phase 3,
3.1
,
bm1.1

corn,
3.1
,
4.1
,
10.1

cortisol,
2.1
,
2.2
,
2.3
,
3.1
,
4.1

Crash Stash snacks

Phase 1,
3.1
,
11.1

Phase 2,
3.1
,
11.1

Phase 3,
3.1
,
11.1

cravings,
3.1
,
4.1
,
4.2

cucumbers: Cucumber Hummus Toast

Roast Beef, Horseradish, and Cucumber Wrap

Smoked Salmon and Cucumbers

Sweet Potato Hummus and Cucumbers

Three-Egg Salad

Tuna and Cucumber Salad

cultural traditions and foods

curry: Coconut Curry Chicken

C vitamins,
3.1
,
3.2
,
3.3

D.I.E.T.

daily schedule.
See
meal timing

dairy foods,
3.1
,
4.1
,
10.1

decaffeinated coffee

deep breathing,
3.1
,
4.1
,
5.1
,
5.2
,
10.1

depression

desserts,
1.1
,
10.1
.
See also
sugars

diabetes,
3.1
,
9.1

diet diaries

dieting, effects of,
1.1
,
2.1
,
5.1
,
5.2

digestion,
3.1
,
3.2
,
3.3
,
3.4
,
3.5
,
3.6

dinners.
See also
main courses
;
meal maps

Phase 1,
3.1
,
3.2

Phase 2,
3.1
,
3.2

Phase 3,
3.1
,
3.2
,
3.3

timing,
4.1
,
5.1

dips: Creamy Guacamole

Salad Dressing and Veggie Dip,
11.1
,
11.2
,
11.3

Sweet Potato Hummus and Cucumbers

White Bean and Dill Hummus

doctors,
2.1
,
2.2

dried fruit

drinks

alcohol,
4.1
,
10.1
,
10.2
,
10.3

caffeine,
3.1
,
3.2
,
4.1
,
4.2

fruit juices

water,
3.1
,
3.2
,
4.1
,
8.1
,
10.1
,
10.2
,
10.3

eczema

edamame
.
See also
soy foods

eggs

Egg and Toast with Tomato and Red Onion

Egg White, Mushroom, and Spinach Omelet

Spanish Egg White Scramble

Three-Egg Salad

emergency tips

Endive Tuna Salad

endorphins,
1.1
,
3.1
,
3.2
,
7.1

enjoying your food,
1.1
,
1.2
,
7.1
,
10.1
,
10.2

epinephrine,
2.1
,
4.1

estradiol

estriol

estrogens,
2.1
,
2.2
,
4.1

estrone

exercise,
3.1
,
4.1
,
4.2
,
5.1

after completing diet,
9.1
,
10.1

food and,
4.1
,
10.1

Phase 1,
3.1
,
3.2
,
4.1
,
5.1
,
5.2

Phase 2,
3.1
,
4.1
,
5.1
,
5.2

Phase 3,
3.1
,
4.1
,
5.1
,
5.2

problems with

week one

week two,
7.1
,
7.2

week three

week four

fake food

families

Fast Metabolism diet: personalizing,
5.1
,
5.2

repeating or revisiting,
8.1
,
10.1
,
10.2
,
10.3

rules,
4.1
,
8.1

rules at a glance

survival and emergency tips

Fast Metabolism living

evaluating new habits

exercise,
9.1
,
10.1

maintenance rules

reaching your goal weight

repeating the diet,
8.1
,
10.1
,
10.2
,
10.3

survival and emergency tips

fat:body fat types

fat burning:
2.1
,
2.1
,
3.1
,
3.2
,
4.1

eating less and,
1.1
,
1.2

in Phase 1

in Phase 2

in Phase 3

fat-free foods,
4.1
,
4.2

fat storage,
1.1
,
1.2
,
2.1
,
2.2
,
2.3
,
4.1

eating less and,
1.1
,
1.2
,
2.1
,
5.1
,
5.2

stress and,
1.1
,
1.2
,
2.1

fatty-acid supplements

fat, dietary
.
See also
food lists

Phase 1,
3.1
,
3.2
,
5.1

Phase 2,
3.1
,
3.2
,
5.1

Phase 3,
3.1
,
3.2
,
3.3
,
3.4
,
3.5
,
3.6
,
5.1
,
bm1.1

portion sizes

sugar binges and

feverfew

Fields, Jackie

Filet Mignon with Brown Rice

fish.
See also
food lists
;
protein

Baked Salmon and Sweet Potatoes

Broiled Halibut with Broccoli

Coconut Pecan-Crusted Halibut with Artichoke and Dip

Phase 1

Phase 2

Phase 3

Spicy Red Pepper Fish with Lemon-Garlic Kale

food additives,
1.1
,
4.1
,
4.2
,
10.1

food allergies

food cravings,
3.1
,
4.1
,
4.2

food diaries
.
See also
meal maps

food lists: master lists

Phase 1,
3.1
,
3.2
,
bm1.1

Phase 2,
3.1
,
3.2
,
bm1.1

Phase 3,
3.1
,
3.2
,
bm1.1

food preferences,
5.1
,
6.1

freezing foods,
5.1
,
5.2
,
7.1
,
10.1
,
11.1
,
12.1

French Toast, Strawberry

fruits.
See also
food lists
;
specific fruits

dried fruit and fruit juices

Phase 1,
3.1
,
3.2
,
3.3
,
3.4
,
3.5
,
3.6
,
bm1.1

Phase 2,
3.1
,
3.2
,
5.1
,
bm1.1

Phase 3,
3.1
,
3.2
,
3.3
,
3.4
,
bm1.1

portion sizes

for pre-workout snacks

fruit smoothies.
See
smoothies

gallbladder,
3.1
,
3.2
,
3.3

GI.
See
glycemic index

gingko biloba

glucose metabolism,
2.1
,
2.2
,
2.3
,
3.1
,
3.2
,
3.3
.
See also
blood sugars

gluten and gluten-free diets,
5.1
,
10.1

glycemic index

high-glycemic foods,
3.1
,
3.2

low-glycemic foods,
3.1
,
3.2
,
3.3
,
3.4