South beach phase one diet -

South beach phase one diet
tastes the same to me. Sunday is P3 Egg and Toast with Tomatoes and Red Onion. I have wondered the same thing, but I heard about the book, found this site which is very helpful, and will eventually buy the book when I get some money for it. I would like to thank you for creating this diet. Foods to avoid or limit in The Fast Metabolism Diet Phase 2. You can check out their products on this site. There are guidelines for vegetarian, vegan, and gluten-free diets, and for a lifetime maintenance diet. There is no great replacement for the nutrients found in natural sources. Make sure you eat enough lean protein and green vegetables each day. I was getting the hang of this by phase 2, but if I had the same problem, I could eat another unlimited veggie. However, there are many much better lettuces which are just as low in calories but have an abundance of nutrients. My second challenge is that most of ur measurements are in ounces n pounds. You should definitely use the book to get the overall recommendations. now is it ok if I use the sanme type of food through out. I was wondering if you can use any type of dressing on the salads or vegetables. If I find myself thinking about other foods at the wrong times, I assume that I did not get enough the last time and cheat a little. He told the more I eat of the foods in order of the phases the more the weight loss. You can also make one or two burritos for breakfast and refrigerate the rest of the egg mixture to reheat later and have burritos for breakfast for a few days. I normally do not drink milk but I like Almond Milk ( 40 calories, no sugar added) If yes, can you please advise the portion. Big improvement over past attempts to lose weight plus the pantry looks bigger. Hi. If an individual food is a trigger for you, you should avoid that food on this program. I am looking forward to loose 44 pounds in 1 month if not in 1 month than 2 months almost. In phase 2 she says to avoid rice, and in phase 3 eat only wild rice. NOTE: I already know about using mustard and I HATE horseradish. I would like to lose another 7 when I start again. Other gluten-free grains include amaranth, buckwheat, millet, teff, and wild rice. If this diet works for me, then I should be done before the week is over. Where it says 4 ounces of meat, you should have 12 ounces per serving. But when I started finding delicious low-carb flour tortillas I started making these again as a regular breakfast at home. Do you usually eat rice every single day. Those with serious obesity may relate: there is a small window when both hope and willingness are present, and it is incredibly important to START whenever that little miracle occurs. I am more vested in giving you a fast, healthy, and optimally functioning metabolism than I am in your losing weight. I had 2 small slices of sprouted grain bread and 1 peach). I started the plan about 10 days ago and have lost about four pounds. We are having a hard time finding sprouted whole grain tortillas. ) snack (a medium-sized pear), which was exactly 3 hours after my breakfast (at 7 a. This book talks a lot about how diet affects your hormone levels, and the diet is designed to address that issue. I concentrate on the food side of diets, not the exercise side. I have learned so much about food and the body through this diet. Thank you for your answers to my first posting. 209). Phase 2, Unlock, allows for the mobilization of stored energy in the form of fat, so that you can burn it as fuel. I know the book says we can have fresh, frozen or smoked salmon. You could follow phase 1 as best you can for a few days and then move on to phase 2 and start the cycles again. If you want to make your own, get whole wheat berries, soak them until the root starts to come out, grind them, and use that flour instead of regular flour. And no to the ones that are combined veggie and fruit juices. As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Seeds (raw): chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds. , only shifted around a bit through the week. nutrients, The liver stores fat soluble vitamins, but it does not store water soluble vitamins. You can eat unlimited phase-appropriate vegetables as listed in each phase. In the strawberry french toast recipe it calls for one egg white and phase one says at least three egg whites. I was able to totally go off insulin (Novolog and Lantus) as well as eliminate the need for Crestor. But wanted to know if it is advised to weigh myself every day. It looks like the Canadian cup is close enough in size to the USA cup to use the same number. Is there a website that has pictures that is easy to navigate. Sometimes people have trouble loosing while eating brown rice. I wish these recipes and food list had more things found in my grocery store. I am down 15 pounds, I am still not sure about olives. See each phase (below) for phase-specific portion sizes. See the diet book and the cookbook for recipes, which you can use as suggestions for how to prepare foods. Make sure you eat enough healthy fats each day. Spices and seasonings: black and white peppers, caraway seed, cardamom, celery seed, chili powder, cinnamon, coriander, crushed red pepper flakes, cumin, curry powder, fennel, garlic powder, nutmeg, onion powder, onion salt, paprika, sea salt, Simply Organic seasoning. They make some people feel lethargic and hungry. I read it, but it was so much information that I was feeling a bit overwhelmed. I have a question about the salad recipes in Phase 1 in the book. Based on what you said about your weight change for each phase, perhaps you could try a paleo-style diet, which is high protein and vegetable and low starch (plus some fat, which is not on phase 2 of this diet). Almond milk is given as an alternative to milk for adding to oatmeal, but not as something to drink on its own. Then cycle back to phase 1 and repeat the cycle each week of phase 1 for 2 days, then phase 2 for 3 days, then phase 3 for 3 days. Not good. Roasted Green Beans and Red Bell Pepper with Garlic and Ginger. I am on the first day of phase three, this seems like so much food to eat. I am on my 4th week and have lost 9 lbs but have gone the last 4 days with no weight loss is this the way it goes, discouraged was really hoping to be closer to the 15 mark. Just wanted to share how happy husband and I are with our new way of eating. Fat and protein are harder to digest than carbohydrates like grains and fruit, so by keeping these low, the body is soothed and encouraged. For salsa, look on the ingredients list to make sure that the ingredients are tomatoes and other real ingredients, and no added sugars. I know that you prefer that we weight ourselves once a week. That would be double the portion sizes listed above. It turns out it was caused by dairy, and has been resolved by this diet. I really like the strawberry French toast, but the oatmeal holds me longer. After 28 days, you can have organic peanut butter without added sweeteners. These portions are per meal (for each meal with that food listed), not for the whole day. Haylie says tuna in some parts of the book, and solid white tuna in other parts of the book. Snacks should be from which category or can we vary. Will this influence my bodies reaction to the diet. Hi Penny, I am a visual person and like to plan my meal by seeing them first. So you can eat legumes (high carb and moderate protein) and egg whites (protein) but not egg yolks (fat). I find this regimine so much easier and I am enjoying food again. Skip links Skip to primary navigation Skip to content Skip to primary sidebar. I am trying to understand why you can have ketchup but not tomatoes, can you explain why tomatoes are not listed. I plan to begin again after the new year. So if you want to lose up to 20 lbs, use the serving sizes in the book. Do I eat all the food categories again in every meal of the day meaning, grain, fat, protein and vegetebales. I have discovered a strange phenomenon whereby my weight reduces slowly every day or stays constant. Then when you get to 20 pounds above your goal weight, you should go down to a single portion size. This also applies to vegetable and protein as well. In my case, this site got me curious about the diet and allowed me to start right away, albeit imperfectly, while the book was being shipped to me. Acorn squash is a type of winter squash, and you can have it on phases 1 and 3 of the FMD. In general the diet encourages you to have whole, unprocessed foods. Thought folks would like to know about a great find. Probably best to get over the food poisoning (and eat sensibly when you have an appetite) before you go back on the diet. and today, Friday only 2 days from the 28 days cycle goal my weight is just 53kg. I wish I had some commission on all the books the employees have bought. Now when I have houseguests I love to make. Hi all, my friend told me about this diet. So the book says you should have 7. If you do not have the phase appropriate fruit for phase day should you skip fruit or eat whatever fruit you happen to have on hand. So try every 2-3 hours instead of every 3-4 hours. I am 55 and post menopausal I have tried every diet known to man. This delicious Roasted Cauliflower Rice is amazing as a side dish when you need something colorful and special. 6 lbs and I was happy with that but just weight in this morning after my 2nd week and I am only down 1 lb: (. Sorry, no corn of any type on this diet, even if organic. of nut butter i. Foods to eat in The Fast Metabolism Diet Phase 3. I made this twice to perfect the recipe and both times I ate leftovers for breakfast the next day. Any individual can find things which have been previously missed in this summary and our discussions. I am a Family and Consumer Science teacher, and while I do not have the credentials of a registered dietitian, I have taken the prerequisites which dietitians take. The book is full of information which I did not find in this summary. Check the weight per unit on the packaging. You should have 60 fl oz of water every day. For the first 4 pounds of weight loss, until you get to 40 pounds over your goal weight, have double the portion. I am reading the book now and I just read that the type of exercise you do HAS to follow the phases. Given that, both of the strategies you suggest sound like good options. I am on day 26 and with almost no exercise I have lost 15 pounds. Yet 32 pounds are gone, and I am on track to banish the last 20. I am excited about the possibilities for weight loss for the first time in years. Drink half your body weight in ounces of water every day. Yet, in the Tuna recipe I mentioned above, she mentions 5 ounce can tuna, packed in water. should be here any day. Can I substitute the ice and nuts with Almond Milk with no sugar. The App says that egg whites are allowed in all 3 phases. Why are the recipes randomly for 1, 4, 6, 8 people. Losing weight, not hungry and are feeling better about our food choices. Note that if you can eat eggs, you can have egg whites in phases 1 and 2 and whole eggs in phase 3. I am pretty sure I can do this for 3 more weeks, if not more. You could try that, and another alternative is to have a lot of water between meals and snacks to fill you up. Please note that I follow the instructions of this diet 100%. Poultry: chicken (skinless, boneless dark or white meat, chicken breast, ground chicken), game (pheasant), turkey (including ground turkey). If your walk with your dog is really long, you could take some food with you and take a break to eat. So glad I found this website, so helpful Thank you so much. Coconut milk, unsweetened coconut, unsweetened coconut cream, unsweetened coconut milk. Every week, you follow 3 phases, and there are general guidelines. can you tell me what to buy for the first week, give me an example, please. If you can eat some fruits but not others, choose the ones that are okay for you. We started our 28 day program this Monday. Half cup uncooked brown rice does not make 4 cups cooked rice so that we are not having the one cup grain portion allowed on phase 1 (when we divide the recipe into four portions). You may find that phase 2 (high carb) leaves you hungrier than the other phases. Phase 1 is high carb, moderate protein, low fat. Do you feel hungrier on any specific phase, or in all phases. The ingredients and portions for each phase are listed above, and there are a number of recipes in the book and diet book. High in carbohydrate-rich foods, high in natural sugars, high in B and C vitamins. Heinz makes a low sugar one(no added sugar) it is only found in the smaller bottels. The author recommends starting on a Monday so you are in phase 3 for the weekend, when the food choices are a little more liberal. Is nitrite free pastrami allowed, the only difference I could find between corned beef and pastrami was that one is wet brined and the other dry brined. Some people may find that because phase 1 is moderate-high carb and no fat, they gain weight during that phase. I have just been told by my doctor that I am pre diabetic and need to lose weight and exercise, would this diet be a good one to be on. Check to see what additives they contain and that they are phase-appropriate. High in foods that support liver function (onion family, leafy greens, lemons), high in lean proteins, rich in alkalizing green, low-glycemic vegetables, high in carnitine-producing foods. I have ordered the book but it will take a while. By the way, beta carotene is fat soluble, unlike vitamin c which is water soluble. Roasted Cauliflower Rice with Red Pepper, Green Onion, Parmesan, and Pine Nuts. I have been carrying my book around at the grocery store and this is much easier. Pumpernickel bread is traditionally a rye bread, although it often contains wheat. So, for phase 1, walking fast enough to raise your heartbeat would probably do it. Why not make each recipe for 1 service and then let the cook increase as necessary. If you know anything about menopause, it is really difficult to lose weight, but not with this diet. However, there is in the book a progress sheet where you register your weight on a daily basis and I have used it. Make sure you eat enough complex carbohydrates each day. Carbs are not bad, food is not bad— if you choose healthy sources. You have the portions wrong for over 40 pounds of weight loss. Started the fmd on Monday, weighed myself yesterday and I had lost 1kg. And also can I eat wholegrain bread instead. Also, why does my weight fluctuate especially during phase 3. 5 pounds, putting my where back where I started. Some people may find that they react badly to certain phases. I have only lost 5-6 lbs and am feeling discourged. like I should eat oats whenever I have to eat grain n chicken for protein n maybe apples for fruits. Oh, how I wish I had found your site sooner. Then phase 2 is 2 days a week (days 3 and 4). Stir in a little salt, lots of cinnamon and sweetener. I am not sure what you mean by moderation. You can follow the guidelines on this page to try out the diet for a short while to see how you feel with it. According to, 1 large egg is 3 tablespoons and 1 large egg white is 2 tablespoons. I have medical issues and my doctor told me to eat healthy but my metabolism had shut down so I would have to just be happy with who I was. I am wondering what should I key in for my wake up time because as per instruction, I m suppose to take my breakfast upon 30mins to an hour. Or think of what you might eat for brunch instead of breakfast. I have 15 more to go so I am going to do another 4 weeks. I will either do a quick half boiled egg whites, scrambled egg whites, protein drink or green veggies with fruits smoothie and get ready for my day. Also, my biggest fear is going off of caffeine. Nitrate-free deli meats are allowed, and pastrami is usually considered a deli meat, so you can have nitrate-free pastrami. I am into my second 28 days, after losing around 10 lbs, I feel I have stopped any progress I was making this go round, I am following it to a T, and also have been doing at least 10,000 steps a day. If you can find another green chili sauce that has acceptable ingredients for each phase, you can use that instead. Very good. I have been on the diet for almost a week and have lost 9 pounds. When I look at the veggies listed in phase 2 and see the emphasis placed on those which help the liver function. I am having a hard time figuring out what breads I can eat. Haylie asks that you avoid all dairy foods (including butter) in this diet. I am going to start the 28 day diet on Monday and had a quick question. Do you find yourself more tired on some days than others. Hi Penny, I agree, your summary at the beggining of this post is great. We found sprouted wheat tortillas and they are wonderful. These portions are per meal (for each meal with that food listed), not for the whole day. HCG dieting is a little extreme, and it seems that many people end up gaining more weight than they would like after finishing the regime. Phase 2 of this diet allows a small amount of carbohydrate, for example fruit. Just bought the book. Diet confusion, cycling diet with a change in strategy every few days. Also, despite having some great organic food stores like Fairway and Whole Foods, I can find a tomato sauce or paste without sugar. Do you know where it says that in the book. Fast Metabolism Diet foods to avoid for all phases. I am finishing my second week and so discouraged that I am seriously considering giving up, but I had to buy the book last weekend to see what I am doing wrong. Think this would be ok for a Phase 3 dinner. I wud love to lose 24kgs. Here are some examples from the recipes in the book. So I switched down to the 20 pound portion size and doubled the vegies. I got my copy of the diet and her recipe book at the library. Meat: beef (beef filet, beef steaks, beef tenderloin, lean ground beef, London broil, round steak, shell steak, sirloin steak, skirt steak), buffalo meat and ground buffalo, lamb (ground lamb, lamb leg, lamb loin chops, lamb shank), liver, pork (chops, loin roast), rabbit. I would still say consult your physician, but I believe you will be alright. I started the diet 5 days ago and after reading through your entire blog you have clarified many of my question. Then add the stevia, ground cinnamon, and berries. You can have unlimited amounts of phase-appropriate vegetables. Is almond milk, unsweetened cocoa powder and stevia ok for phase3 for hot cocoa. She says you cancan use Tabasco as a condiment, but the green Tabasco has cornstarch. I think the issue was portion control for the breads between the two phases. Also did the weight stay off once you completed the 28 days. My husband and I have been on this diet for almost 2 weeks now. on the website it says phase 1 is fruits and carbs. I am a little bit disappointed that I only lost 3 kg. Like in phase 1 I had to get used to this new routine and found myself feeling a little hungry. Those issues may not be the case for you. According to the USDA nutrition database and the International Tables of Glycemic Index and Glycemic Load Values. The author is releasing the Fast Metabolism Diet Cookbook at the end of the year, which I hope people will buy to get a lot more ideas of what to eat on each phase of the cycles. These are examples that Haylie gives for each phase of the diet. Good Morning, I asked for help on figuring out the portions for the amount of weight I have to loose. I am at the end of my fourth week and I plan to continue into the month of May. Your meals should be carb-rich, moderate-protein, and low-fat, so it would be possible to have legumes and egg whites at the same meal if you wanted. These portions are per meal (for each meal with that food listed), not for the whole day. but no budging. I have never eaten veggies in the morning. High in healthy fats, higher-fat proteins in moderate amounts, lower-glycemic fruits, lower-glycemic vegetables, moderate amounts of unrefined carbohydrates, thyroid-stimulating foods, foods rich in inositol and choline. At the end of the week too I am down two pounds total. I felt so hungry after my morning (10 a. Just continue to have breakfast within 30 minutes of waking up. This website concentrates on the food side of diets, so if you want more details please refer to the book. Fruits (except lemons and limes) are only used in phase 1. I ate double, triple and sometimes more portions. Thank you SO MUCH for simplifying the book. Reintroduce cheese and yogurt mindfully, keeping an eye out to see if you have any reaction to them. The doctor said if she could figure a way to lose then it would cure her health issue. not sure if I am eating too many vegetables. 186), which contains egg white. g. com. This recipe shows the traditional way to make hummus:. I started this eating pattern in late June after seeing a magazine article about it. Portion sizes, what to eat, and foods to avoid. Stay organic, especially with dairy, chicken, eggs, and beef. In the book it says that we can have all types of vinager but I noticed that balsamic vinager has 3 grams of sugar listed on the label per tablespoon even though sugar is not listed in the ingredients, can we use it. It really makes you think about what you put in your mouth. The portions are per meal, not for the whole day. Lean poultry: chicken (skinless, boneless white meat chicken breast), game (partridge, pheasant), guinea fowl, turkey (breast meat, lean ground turkey, smoked turkey). In my copy of the book I see that the Chicken and Broccoli Bowl recipe contains 1 cup of (uncooked) brown rice, which when cooked will expand to about 2 cups. I saw it on the book in one of the menus for phase 3. soybeans), so they germinate and start to grow. Hello, I am thinking about starting this eating plan but can not get my head around the plan, can anyone give me any suggestions for what to eat for the first week. So, As you have specified of taking egg whites in phase 1 and 2 and whole eggs in phase 3, that means I cannot take legumes after taking eggs ryt. Unfortunately, I became pregnant at a time when I was asked by my doctor to reduce those few kilos because we discovered I have two moderate bulged discs and arthritis in the right hip and ankles. Look at the ingredients of Dole Fruit Bowls. I am trying to keep an open mind eat lots of food and still lose weight. It looks like only steel-cut oats are allowed. Thank you for making this so much easer to understand. Observant folks have to open their eyes and look in the book to get it all. There are a couple of alternative hummus recipes in the book: White Bean and Dill Hummus, and Sweet Potato Hummus and Cucumbers. I have started the FMD and have been on it for 4 days. If sweets are your downfall and you would like to wean yourself off them, it may be a good idea to move to a full-time paleo diet. I know this seems silly, but I walk up and lay in bed for awhile. However, what is missing for me is guidelines about the combination of food throughout the day and the quantity. In phase 2 the only fruits allowed are lemons and limes. So this plan does work and the foods are healthy. m. Each week, you follow phase one for days 1 and 2, phase two for days 3 and 4, and phase three for days 5, 6, and 7. When you feel more comfortable with getting the foods you need, you can be more strict on the diet. Serving size for phase 1 breakfast is 1 cup of cooked grains plus one cup of fruit. Shellfish: calamari, clams, crab (lump meat), lobster meat, oysters (water-packed or fresh), smoked oysters (packed in olive oil), scallops, shrimp. Is it okay to just use the notes above instead of buying the book. The edamame ( soy beans ) are permitted on the diet as veggie protein. Foods to avoid or limit in The Fast Metabolism Diet Phase 3. So, if you tend to get a bit fixated with your weight, you could weigh yourself once a week and instead concentrate on how healthy you feel. She is 7 months old so she is also eating solids. I still appreciate having the food and menu lists for the week spelled out here. Thank you so much Penny for summarizing the book. I am hypothryroid, have cortisol issues and just recently am having hormonal issues and am now on bioidentical progesterone. Has anyone had a similar story and tried this. Lean meat: beef (beef filet, lean ground beef, beef strip steak), buffalo meat (ground), pork (tenderloin). Ekekiel bread is made with sprouted grains, which are acceptable in the phases of this diet when you can eat carbs (phases 1 and 3). Is there any substitute for Tamari sauce as it is not available where I live. After the 3rd day, got over the detox headache from no caffeine,sugar, wheat,dairy,alcohol. I have been on the diet for the full 28 days and have only lost ten pounds and no change in my inches measurements. I have no problems as long as my eating sessions are spaced 3-4 hours apart, and I eat enough. I just bought the app and want to start this on coming Monday. She has a health issue which causes her to gain. As in the smoothie receipe it says that we have to blend first the steel oats to make it powder and after we add the ingredients to make the smoothie, so it is a little bit confusing as you said that the smoothies are made with cooked oats. So hoping for a miracle that at the end of next week I have lost 15 lbs. Health benefits claimed in The Fast Metabolism Diet. But I have had 2 menstual cycles during this. I am a grazer and have a hard time eating all the food in one meal. The only sweeteners allowed on this diet are stevia and (birch) xylitol. In the morning on phase one, may I eat unsweetened applesauce instead of an apple. The guidelines for vegetarians are there because not all vegetarian proteins can be eaten on all phases. To bring up my blood sugars I added some carrots to my meal instead of having fruit which in not a phase 2 veggie. Can you let me know what is the portion size for protein and fats eaten as a snack. I wanted to know about the portion it says. And the body of the recipe talks about using brown rice flour. There e no additives. I was a little confused first with the portions and probably did not eat enough. She only says brown rice is okay for phase 1. I made the creamy brown rice cereal for breakfast. I tried to eat the amount of food for that portion size and my stomach literally hurt for 2 days cramming it in. My weight when I started was 56 kg. Have a look at the Phase 1 recipes in the book to get an idea of the mix of foods that Haylie suggests for a lunch meal. For phase 2 snacks, simple ideas in the book include deli meat, canned tuna in water, smoked salmon with cucumber, and hard-boiled egg whites. Yes, I did read the guidelines of the maintenance stage and they are very clear. I love the summary at the beginning. I wanted to get started and had not received the book yet. Big dinner: Eat 10-15 grams of protein every 2 hours throughout the day, and get really excited about the event. Oils: coconut oil, grapeseed oil, olive oil, sesame oil, toasted sesame oil (Asian). Most deli meats which are nitrate-free are labeled as such. They often contain lemon or lime juice, finely chopped red onion or garlic, and herbs. The principles is less carbs on phase 3 but recipe on page 217 uses same amount as phase 1. What was the name of the app you mentioned that helps you with this diet. The Fast Metabolism App for iOS on iTunes. Have not weighed myself yet and have been very very tired. Is pure home made pomegrenate sauce with no added sugar allowed in all the phases ( I normally add it to meat or vegetables). I weighed in at 385 lbs on day one and weighed 330 lbs after 28 days. I would like to know in P3 you may have 5 portions of fat and fat could mean 2 tbs. Have the Tuna, Green Apple and Spinach Salad recipe with a grain on the side. almond butter. If she means 5 ounces of tuna with the water, then it is much less than the 6 ounces allowed. The diet has made me think about what I am eating, and I still use some of the recipes and really like the sprouted wheat bread. Will my body just adjust to running on protein instead of carbs for energy. I have suddenly gained about 6-8 lbs and would like to lose about 10. The Fast Metabolism Diet (FMD) (2013) is a weight loss and healthy eating book. Hi, I am going to start the program next week. For the last 20 pounds of weight loss, use the basic portion. Remember that phase 1 is high-carb and phase 3 is moderate-carb. I probably would have had a hard time losing 20, but 15 would have been very nice:). I work at a hospital and 3 of my 7 co-workers in my department have bought the book and are doing the diet. Julie is having even more trouble, skips 2-3 days then constipated. If you have questions for Haylie, you can contact her directly through her Facebook page at. Drink half your body weight in ounces of water every day. You tell me what to eat and the book tells me why. Other sweeteners, including natural sweeteners like honey, are considered to be sugars and are not allowed. I was wondering about the Tuna, I do not care for tuna and was wondering if I could you can chicken instead. Consult your doctor before starting a new diet. My husband wants to do the FMD along with me as support and to eat healthy. Sprouted grain tortillas and bread can be found in some supermarkets in the USA. A Lake Powell client actually named them Egg Burritos To Die For, and in those days they were definitely not low in carbs. First of all, thank you Penny for the amazing job you did to explain and summarize the diet. On any phase, you can use any of the ingredients listed as okay to eat. Also, in the Chicken and Broccoli Bowl recipe of phase 1, she mentions half cup of uncooked brown rice in the ingredients list and she says that this recipe serves 4. I can only think my body is holding on to calories the harder I push. Is it possible to get an updated food list. I want to lose about 30 pins and would love to by Christmas. I go next week to have my BP and cholesterol checked. In one of the phases the only fruit allowed is lemons or limes. There are phase-specific salad dressing recipes in the book. I can see my face is thinner and I love being ten pounds lighter but I have a long way to go. Overall this plan looks very close to what my nutritionist has suggested-healthy nuts and oils, lean protein, good grains, etc. Hi Penny, I was wondering, for fish, can I eat catfish. Some of the ingredients can be found online, such as arrowroot from Amazon. How do we know when beans are considered a carb for instance. as I was following with exactitude the rules. We usually mix that with our oatmeal in the morning, and my Dr is big on the health benefits of oat bran. I would give someone an earful if that person wanted to start this diet, and I would insist that they purchase the book or use mine. I think a lot of qualified people in that industry these days do not recommend artificial supplements now. See the diet book and the cookbook for recipes, which you can use as suggestions for how to prepare foods. I have a question about vegans and proteins. So will it start back up now that I am in phase 2 for today and tomorrow. If we can eat it would it be acceptable in Phase 1 and 3 or just phase 3. Just curious if there is any data or information for Thyroid Cancer survivors. Even if you are just a few pounds away from your ideal weight, even fewer than 5 pounds away, keep going until you reach it. The worst form of dairy is fat-free, which aggressively slows fat metabolism. I agree that this site is awesome, and has been very helpful,when I run out of ideas for meals and exercises, I will probably purchase the book anyway for other guidlines. That means I can have a drink during the weekend. Haylie says that peanut butter is one of the dirtiest products out there, as it grows in the ground and contains many agricultural chemicals. See the portion sizes to work out how much to eat depending on how much weight you want to lose. However those vegetables are listed as okay to eat for this phase. Can we eat as much as we want of sweet potato (2lbs) in one day or is it limitted ( i want to loose 20lbs). Your app for i phones has more foods on it than the book I bought for this diet. When you make the pomegranate sauce, I assume you crush the juice from the pomegranate and simmer it for a long time to make the flavor more concentrated. The only sweeteners that she says are okay during the diet are stevia (powdered or liquid), xylitol (birch or hardwood only). Note that these vegetables are listed as okay to eat on phases 1 and 3. As far as I am concerned, this is a miracle of the best kind: it makes sense, and it actually works for me. You can also check out recipe ideas on the FMD forum at. I am just wondering what is the difference between a purely high fat low carb diet with P3 since Haylie mentions that P3 is the key to lose fat. 67m tall and currently I weigh 84kgs. Brown rice cheese, brown rice milk, rice milk (plain). e. This is a very high-protein, high-vegetable, low-carbohydrate, low-fat phase. Phase 3 is high healthy-fat, moderate-carbohydrate, moderate-protein, low-glycemic fruit. Not sure if this was asked before and sorry if it has been. For example is the expectation in phase 1. If you are in the Charlotte, NC area visit the store as they do free taste tastings. I see that the food list does not include apples, but on the meal plan for phase 3 there is a tuna and Apple salad for lunch. I can also tell you that avocados are rich in beta carotene. It clearly states to avoid soy but I also have the fast metabolism app that lists a recipe with edemema beans in it. Foods to avoid or limit in The Fast Metabolism Diet Phase 1.


on the way 100 lbs more then I want. These page numbers are from my hardback copy. Also, the USA has some extreme climates and may have higher use of pesticides, but pesticides are used in the EU as well. Nuts appear to satisfy both the fat and protein parts of the requirements. For instance red lettuce is high in antioxidants, while Bibb lettuce has the highest concentration of iron. I have ordered the book but I needed your site for the encouragement and also it makes it much easier to make a grocery list with. Hi Penny, when you are in maintenance you are allow to have an alcohol drink once in a while correct. You might see it on the nutrition panel and not the ingredients list, because there are natural sugars in tomatoes. My daughter started the diet Monday and has lost 8 pounds this week. If you have oral allergy syndrome, try eating cooked fruits instead of raw. Portion sizes in The Fast Metabolism Diet Phase 2. Look at the ingredients to see if the bread contains wheat. I take my time (from 1 to 1. According to the site administrator on the FMD forum, the 4 ounces of meat or poultry is raw weight. I also saw little things like the author has some preference for olive oil because that is what she uses as her healthy fats in phase 3 recipes. And, the phases already show that vegetarians can also follow this diet than why there are guidelines for vegetarians. When the book originally came out, it very clearly told you to add half a portion for every additional 20 pounds you want to lose. You can use unsweetened almond milk in phase 3. I have energy, my apetize is controled, so I wonder what can I change from phase 1 and phase 3. For losing 41-60 pounds, I increase all portions and the ingredients in them. Nitrates are pretty common in deli meats, not in fresh meats. These delicious beans are low-carb, low-glycemic, Paleo, vegan, gluten-free, meatless, South Beach Diet Phase One, and dairy-free. These are the portion sizes for losing 20 pounds or less (see below if you have more to lose). Continue drinking half your body weight in fluid ounces every day. Do you have any thoughts on what I should do in this case. The cook book does not have pictures of all the recipes. Regarding non fat yogurt, if I were to eat it with Avacado or nuts, does it make it any better. When I get to phase 3 I want to do the same smoothie but with low GL fruits. Cook the tofu without fat and grill or bake it yourself, rather than buying pre-baked tofu, which is more processed. I like to finish a meal with nut butter on celery as dessert. This weekend, Sunday the 3rd is the change fall time one hour back. These portions are per meal (for each meal with that food listed), not for the whole day. HELP: I need Phase 1 and Phase 3 substitutes for Butter. I have been completely faithful except for 1 piece of birthday cake in the second week. We have noticed that we are both tired all the time on it. Are you seeing sugar on the ingredients list for the tomato sauce and tomato paste, or in the nutrition panel. I bought the book long before I found this site and I think this site is helpful for people to try it out to see if it works for them. Good Morning Penny, I am writing to let you know that I will finish my 28 days cycle this coming Sunday. So many of us who are overweight suffer from GERD. Your weight loss might slow down somewhat, but you can still eat low-carb for those two phase 2 days if you stick to these three options. I started eating unsalted roasted almonds thinking it would be ok. I had my gallbladder removed many years ago. Iceberg lettuce has a very low nutrient density. You can use rice milk in phase 1, but not in phase 2. I have two challenges though. Does that satisfy that requirement for that meal. firstly most of the food u hav mentioned is not easly found here and when it is available it is very pricey. Tomatoes are listed as okay to eat in Phase 1 and Phase 3, and ketchup (no sugar added, no corn syrup) is listed as okay to eat in Phases 1 and 3 as well. Many have been described as a foolish waste of money. We are in high hopes she does as well as we have. These portions are per meal (for each meal with that food listed), not for the whole day. Also, I should ask the same about pita or tortillas. Sugar binge: Eat natural sugars all day, have fruit at breakfast and fruit with lunch (no juice), change all your snacks to protein-only, have good fats for dinner, and enjoy yourself. If you usually eat a lot of flour (including bread and any other foods containing flour), sugar (and foods containing sugar), and processed food, try cutting them out for slow but steady weight loss. The book is a little unclear about avocados in phase 3, It lists them as a vegetable and also as a fat. Also, get a copy of The Fast Metabolism Diet Cookbook for many more recipes. You can add lemon or lime if you want to. I am on a few teams and have matches and it would be hard to get out of them. I will have a closer look at the portions i will eat this week. If you can eat seeds, you can have them instead of tree nuts. I was on high fat diet before for 20 days, but it did not work. Thanks for any thoughts or advice you may be able to give here. In that phase, unsweetened coconut chips should be fine. Keep an eye on the portion sizes, and see if that helps. Unsweetened almond milk, unsweetened cashew milk, unsweetened hemp milk. Way to take any profit away from the author. However, at the end of the recipe it says to divide the rice into four 1-cup servings. Also work out for an hour at least 5 days per week. It is not mentioned as a vegetable allowed or disallowed. I find this site very helpful but the book does provide a lot of interesting and detailed information along with some recipes. I think your consolidated info will help me keep from making the same mistakes again. I am a bit confused. You can sprout wheat, other grains, and beans (e. Thank you for making this plan so easy to follow. I wanted to start last week but I wasnt making much headway on it. Despite the fact that Haylie says that we eat a lot in the Fast Metabolism Diet, if we really count the calories, they are on average 1200 calories per day for the range of up to 20 pounds loss. There are some breads by the Ezekiel 4:9 brand that contain only sprouted wheat, and they are sometimes available in the freezer sections of supermarkets. Haylie includes balsamic vinegar in recipes for phase 2. Would love to know what others are doing. If you are eating deli meat as a snack, one portion is 2 ounces, or about 3-4 thin slices from the deli counter. So, I assume that they are not unlimited. Haylie says that a drink once a week or so is okay. I thank you again for all the useful information that you are providing. I started this diet 4 weeks ago,and I have lost 15 lbs. I am sure it is the caffeine and sugar withdrawn. So you should have one of the foods listed as protein as well. 5 minutes after they come to a boil and they are ready to eat. What is the portions for other foods if I want to lose 55 pounds. Try to eat as much as you can, balancing all the different types of foods in the same proportions as given for the full serving size. Beta carotene is not just a substance, but a family of substances. Penny, I have the hardest time sticking to it on Phase 2 as I simply craving something sweet. You can eat the other condiments listed, which are low-carb or no-carb. The portion size for phases 1 and 2 is 3 egg whites, which would be 6 tablespoons. I would also like to know if we can eat canned pink or red salmon in water. It is just the bare-bones list, not the whole book that is given here. Keep cooking and freezing food, and always have a stash of snacks. Many diets in the USA are anti-dairy at the moment. Nuts (raw): almonds, cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts. Most cold cereals have some form of unsprouted wheat, soy, corn, sugar, or dairy in them. Drink half your body weight in ounces of water every day. This diet claims to kick you out of that habit. I have so much more energy and feel better about myself. To follow this diet, plan in advance to make sure you have the right phase-appropriate foods to hand for all meals in all phases. Hi, thanks a lot for the summary, i have the book but the summary really helps for quick referral. Unsweetened rice milk is okay in phases 1 and 3. My question is This Friday and Saturday I have experienced light headedness and feeling faint. So, thank you so very much for breaking the FMD diet down to I could start and then fill in any blanks when I receive the book. Even organic products contain amino acid ratios that alter the balance of the sex hormones. Might not be a good idea for that reason. I am starting the diet on Monday and looking to lose 10-20lbs. There are also more ideas and recipes in the diet book and cookbook. Look at the recipes in the books for examples of having both protein and fat in the same meal. The only health condition not mentioned thus far on you blog Is GERD. Also, I am a runner so I run in the morning on an empty stomach (have been doing this for 2 years now) and it is normally fine but the mornings after phase 2, where you just have protein and veggies, i have been super sluggish (no carbs). This website concentrates on the food side of diets, so if you want more details please refer to the book. If it helps to have specific guidelines to follow, you could try using the guidelines from phase 3, perhaps increasing the portions of protein and fat to an amount that allows you to maintain your weight. UGH, another diet that has you watch what you eat on certain days. But you should still avoid soy in phases 1 and 3. Also, get a copy of The Fast Metabolism Diet Cookbook for many more recipes. If you do want to use it, mix in other leafy lettuces and spinach greens to up the nutrient value. Any other ideas for a good phase 1 breakfast that does not include a smoothie as well. Crock-Pot Casserole Crock Slow Cooker, but you can make these in a casserole dish in the oven. For vegans in phase 2 only, the protein options are organic non-GMO tofu, organic non-GMO soy tempeh, organic non-GMO edamame. Thanks for the reply on cooked brown rice cereal. If you need more water, add little at that time. In the beginning of this program I made so many mistakes, but I stuck with it and I love it. I have been told that if the protein content is high enough foods like plain greek yogurt are ok. Back in the good old days when I was young, lean, and well tanned and was spending my summers catering houseboat trips at. Portion sizes, what to eat, and foods to avoid. The premise sounds great, but from all the crap info I have received over the years, my brain is just having a hard time comprehending. I really appreciate your time for all of us with questions. The diet is brilliant if you follow it carefully. You might find them in the specialty grains section of your store. I have 35 pounds left to go to meet my goal but even then I will continue to eat healthy as this program has taught me. Nevertheless, avocados help to absorb their own nutrients because of the oil, and if you eat carrots with your avocados, your avocados will help absorb the carotene in the carrots as well as its own. For example P1- Italian Chicken and Wild Rice- increase the chicken as well as the rice portions. Surely not like one would eat grapefruits or oranges. Yes, theoretically you could eat 10 tablespoons of almond butter a day, if that was the only fat you ate and you spread it across all the meals and snacks. You could try following the diet using the same food groups but not exactly the same foods as listed, and see if that works for you. To lose 41-60 pounds, eat double the basic portion for all types of foods. Hi, So I have been counting calories in myfitnesspal along with the diet. There are lots of reasons to buy the book, and I encourage people to do so. Phase 2 is high protein, high vegetable, low carb, and low fat. That seems fine and clear as on page 183 there is a basic recipe to follow. These amounts are hard to wrap my mind around. Having said all of that, and seeing the emphasis on leafy greens which help the liver function, I would say that unlocking the liver function as stated in Phase 2 and unleashing what is there is of utmost value in this diet, and you would be just wasting your valuable veggie space with iceberg lettuce. Do you see a problem with eating 2 portions, and saving the other portion to have an hour later. Fruits, brown rice, oatmeal, alternative grains like quinoa and amaranth, lentils, beans— they are all good. I have been eating 1 cup of cooked steel oats for my grains and one orange for my fruit. I can give up sweets and salty chips, but not my popcorn. The foods listed here as foods to eat on each phase are taken from the diet book and the iPhone app. Whichever diet you choose, take time to read through the book to find out the reasons behind the recommendations. IE does this really work to rev problematic metabolisms from over dieting and exercising rather than from the normal unhealthy habits of poor lifestyle. Also are we to have a serving of grains each meal, or just one serving per day. As per the book instructions, I need to drink half my body weight in fluid ounces every day. Then phase 3 is 3 days a week (days 5, 6, and 7). This is not sustainable for most of us but kudos to those who do complete this. Use this page as a cheat sheet alongside the book. Weight loss stopped after first day of ohase 3. Stevia (powdered or liquid) (Truvia is listed as okay in one part of the book), xylitol (birch or hardwood only). cant wait to finish and get started on monday. Bought the book and eager to give it a try and will start on Monday. Many people follow low-calorie diets, which make your body move to starvation mode and stubbornly hold on to weight. I am planning on starting this diet next Monday. Long story short, the book can be a tad confusing at times. The directions for making the shakes are on the shakes page of the store website. Is there a specific cheese that is better than others like the parmesan cheese. Am I able to break up my fats and proteins. I have about 50lbs to lose so this could be a long journey for me at this rate. I have noted this increase two weeks in a row and the increase in weight happens the second or third day of this phase. So how many cups of water do I need to drink. Try to have whole veggies sometimes so you do get the fiber, though. 5 cups of water a day. Carbs should be limited to the foods and serving sizes above. Nuts and other fatty foods are only used in phase 3. I have lost a total of 7 lbs. Most of them contain sugar, which is not allowed on this diet, and many of them contain fruit juice, which is also not allowed on this diet. Edith, I am confused, you are commenting on the Fast Metabolism diet page, yet, you thank Lyn-Genet (author of a different diet book). I do have some crudites, soups and salads. Portion sizes, what to eat, and foods to avoid. I have just started the diet and am on Phase 3. Phase 1 is a gain phase for me always 2 lbs. But what I would like to know is what brand of pretzels, and rice crackers can we have. Seaweed is listed as an acceptable food for phase 3, but Haylie only lists wild rice (and in the app, black rice) in that phase, not brown rice. Also what if you only ate three meals a day and skipped the snacks, when you are used to eating only two meals a day and no snacks, would the diet still work. I can tell you why not to eat iceberg lettuce. I am a dairy lover, especially cheese and yogurt. Stevia (powdered or liquid) (Truvia is listed as okay in one part of the book), xylitol (birch or hardwood only). Started Monday and already lost 2,5 kg (Wednesday). Roasted Green Beans and Red Bell Pepper with Garlic and Ginger are perfect for Thanksgiving or Christmas. I can convert to grams bt I was wondering if there was something already measured in grams cause having to convert will be very rough. Will healthy fat be open like in phase three or not. Another completely different approach could be intermittent fasting, like The Fast Diet, where you eat what you want 5 days a week and restrict calories the other two. I have a question about the avocado for tomorrow. The USA version of the book has different serving sizes. These are the portion sizes for losing 20 pounds or less (see below if you have more to lose). I plan on starting on Jan 6th, but am feeling a little worried about having to drink 114 oz of water a day, and large servings of food. V8 juice contains only natural veggies in a liquid form. I am 1. m. I backslid a little during Thanksgiving week and gained 8 lbs but just started diet again and lost that in 3 days. You could probably replace the ice with an equal amount of almond milk, and use the same amount of nuts or slightly less. Portion sizes in The Fast Metabolism Diet Phase 1. I take synthroid every morning when I wake up (my thyroidwas removed) and I am not supposed to eat for 1 hour. it is much easier then carrying the book to the store. I use full-fat dairy in my fertility diet, and encourage many women trying to get pregnant to drink whole organic milk. 5 hours) to eat each meal, just so I can eat as much veggies (phase-appropriate) as I can (up to about 16 ounces for dinner). The phase 1 recipes has mango puree, balsamic vinegar, cilantro or parsley, lime juice, and stevia or xylitol. However, looking at the recipes, they list 1 slice sprouted-grain bread or 1 sprouted-grain tortilla for 1 serving. Another question: there is a recipe in the book (not the cookbook) for stuffed peppers for a Phase 2 dinner (p. This could be because of a history of low-fat diets, or because many farm animals in the USA are pumped full of hormones, or because the dairy products are often highly processed. When I click on the pictures it just enlarges the picture and when I click on the address it goes to there page with more pictures but I can not find recipes. I also had a rough time the first few days when I started the diet with really bad headaches to the point I throw up. The guidelines prohibit fruit juices, and I plan on eating all of my portions of whole vegetables and drinking all of the suggested water, but I would like to drink V8 juice because I enjoy it. The only exception is for vegans, who can have these unprocessed soy products only: organic non-GMO tofu, organic non-GMO soy tempeh, organic non-GMO edamame. A question on measuring the pasta, dry or after it is cooked. Garlic (fresh or dried), ginger (fresh or dried). Preparing hummus from scratch is going to give you the most control over what it contains. Thanks for this forum. Other start days may work better for you depending on your schedule. Dawn, I do the same thing with my synthroid (take before bed). Penny thank you for your help with portions. I personally would use water instead of the liquid from the can. My pants are looser, clothes more comfortable, so no need to go to a larger size. The Fast Metabolism Diet book does not give clear guidelines on what to do after the 28 days. Know we messed up some — the plan is a bit confusing at first. The serving sizes for different food types are listed in each phase. But you could try avoiding dairy for 28 days to see how that works for you. I learned from the book that I was supposed to do cardio exercise on the first two days, weight lifting the next two, and restful stuff the last three days of the week. I guess it depends on whether the food types have a synergistic effect when eaten together or not. The oats recipe says to use a cup of water but it makes it runny and unappetizing. Try drinking more water to see if that helps. I was so pleased but that was short lived as I started my period this morning and I have been eating wheat free pretzels on a protein and veg day. With 1 pound (16 ounces) of beef, that would be 4 ounces per serving, which fits in the guidelines. With the obama economy, we all need to save money. I have been reading your book and You seem to have limited choices in Fish. There are a bunch of phase-specific recipes in the book and cookbook. Most cheeses (except fresh cheeses) and live active yogurts (including lebneh) are very low in lactose, which would address the issue that Haylie raises above. Tofu is made from soy, which is a legume. I also bought the cookbook as soon as it came out. I assume that all nuts should be measured without the shell. According to this diet, if you have 100 lbs to lose, you should have 3x the serving sizes given. For each meal, use the given portion size. I am starting day 3 of the diet and so far so good. Foods to eat in The Fast Metabolism Diet Phase 2. In phase 1, a serving size is 1 cup of cooked grains. Allow me to bother you with one more question. They are listed as a vegetable and a fat in phase 3. If she means 5 ounces of Tuna without the water it is still less than the 6 ounces allowed. Now 2 years later, I have only put back on 5 of the 26 lbs I lost and that was recently so I just started the program again this week. A health food store would also be a good bet. You can eat canned foods if the food is listed as okay to eat. I just wanted to mention, in response to the above comment regarding keeping track of your weight, that the weekly meal maps have a space for every day for you to list your weight (I have the book and make copies for the week). I am on my 10th day and have only lost 4 lbs. I found the original recipe on a great blog called The Italian Dish, who got it from II Viaggio Di Vetri: A Culinary Journey by Marc Vetri, and apparently the cookies are served in his Philadelphia restaurant, Vetri. 1 c. Using rice milk in your smoothies in phase 1 would probably be okay. Why does everyone else seem to be loosing so much more weight. Or look for them in a local whole food store. Foods to eat in The Fast Metabolism Diet Phase 1. I just got a copy of the latest printing, which says what you describe above. Thank you so much for the information Penny. My concern is that they have sugar or beet sugar in them and the diet says the smallest amount of sugar can hinder weight loss for 2-3 days. Hi Penny, Can you help me with this question. Phase 1 recipes in the diet book include Strawberry French Toast (p. It said that I could have unlimited veggies. I feel a lot better and I am eating a lot more and everyone is commenting how great I look. My blood sugars have gone from an average of 250 to 124. For grains oats are available tho. Have a look at the summary of vegan guidelines above. I have been on the diet for 16 days and lost 8 lbs which is good. Would love to get some if they are available. Spices and seasonings: black and white peppers, caraway seed, cardamom, cayenne, celery seed, chili powder, chili paste, cinnamon, coriander, crushed red pepper flakes, cumin, curry powder, fennel, nutmeg, onion salt, sea salt, Simply Organic seasoning. There are lots of theories about calcium and milk. Iceberg lettuce was developed to be easily shipped. If anything this website is drawing people attention to her book and will probably cause people to buy it. My books have not arrived yet. These are the portion sizes for losing 20 pounds or less (see below if you have more to lose). I am having hardly any stool and it is quite different than normal. You can use the juice from the lemon or lime, either on the food you eat or added to a drink. I have lost 36 lbs and have about 22 to go. That would mean a snack at 2 and lunch at 5 with a snack at 8 and dinner at 11,. Ann, I have hypothyroidism as well, however still have my thyroid. In order to sprout grain, you take a grain, and soak it in water. I am over 40 pounds overweight and 53 years old. I am at 180 and would love to get to 140 but 160 may be ok. I am on my 3rd round of 28 days and I have lost 46 pounds and my health has improved. The guidelines for higher weight loss there as well. My question is on each phase and the food amount. If a recipe contains a gluten grain, you can replace it with a gluten-free grain such as brown rice or quinoa. Phase 2 is a low-fat phase, egg whites only and no egg yolks. If you want to contact Haylie directly, you can reach her through her Facebook page,. If every recipe had a list of what portions it contained that would be very helpful. My questions for you: Why do I feel hungry. I feel like I am living again instead of just existing. It looks like you can have any type of vinegar except rice vinegar. I love eating again and the weight just keeps melting off me. Lean fish: haddock (fillet), halibut (fillet, steak), pollock (fillet), sardines (packed in water), sole (fillet), tuna (solid white, packed in water). This plan sounds right for me in most ways. am from Zambia,Africa and would like to start this diet tomorrow. Eat 3 carb-rich, moderate-protein, low-fat meals, and 2 fruit snacks. My first week I went down 4. thank u so much for this information. HELP: I need Phase 1 and Phase 2 substitutes for Mayonnaise and Tartar Sauce. So I was wondering how much I need to be eating. Depending on the size of the tortilla, the serving size might be 1 sprouted wheat tortilla in phase 1 and 2 in phase 3. Hi Penny, thank you so much for this outline, it is beyond helpful. I will stick with the paleo diet as that is what this is to a large degree. This forces your body to store the excess in fat cells. If you put your steel cut oats to soak in hot water before you go to bed, they are ready to cook in the morning. My cousin told me about this diet and bought me the book. However, and to my great surprise, I discovered that I am pregnant. If you are unwilling to eat these, follow the guidelines for vegans, below. I purchased powder drinls for all 3 phases but recieved no directions. Some of the tricks I use for helping people deal with caffeine withdrawal are. 2 questions-can you eat canned green peas in any phase. Lean poultry: chicken (skinless, boneless white meat, chicken breast), turkey (turkey breast steaks, lean ground turkey, smoked turkey), ostrich. Question though, has anyone got a case study or testimonial for someone who has slowed down their metabolism through crash dieting ( I usedHCG injections) with thyroid and adrenal issues. Try to eat the suggested portion sizes if possible. No corn in any form. In phase 3 you can eat healthy oils, so an olive oil-based dressing without added sugar would work. Instead, follow the portion size guidelines for each stage of the diet. My metabolism is dead so I am nervous about eating for 40 pound loss. I followed the meal plans almost exactly as listed. I just finished week one and actually gained then lost 1. Hi, I am looking forward to starting this new way of life but can you please clarify something for me. You could try following the diet and keeping an eye out for how you feel on phase 3. If you want store-bought hummus (or any other food), have a careful look at the ingredient list. is equal to 2 servings of vegetables. Unlike literary Writers, people in the self-help space make billions. Haylie gives guidelines about the food types to eat at each meal for each phase, and which foods are allowed. Always eat at least 30 minutes before exercising. But I am a tennis and paddle tennis player and play almost every day. My gynecologist agreed that I reduce few kilos now that I am only 6 weeks pregnant, on a condition that the diet I follow is healthy. I have a lot to lose as I said before nearly 100 pounds. A lot of those canned veggies juices are high in sodium. Would you suggest any home made hummus recipe that will match the diet requirements. The roasting gives the cauliflower a nutty flavor, and the addition of crunchy green onions, coarsely-grated Parmesan and pine nuts puts this recipe over the top in flavor. If anyone can help with this, it would be great. I thought he was joking, but I tried the diet anyway. I have a questions about the need to exactly 30 minutes after walking up. Garlic (fresh or dried), ginger (fresh or dried). I am looking for portion size for the 5 ingredient chili. If you plan your meals ahead of time and prep the food so that all you basically have to do is eat, this is the best diet that I have ever found. Wheat in a sprouted form is the exception. Regarding this question, I have a doubt too. Drink lots of water to help avoid constipation. The Fast Metabolism Diet by Haylie Pomroy (2013): What to eat and foods to avoid. When your alarm goes off, take your pill. My normal wake up time is around 5am but I take my pre workout and m off for my run and then back home for some weight training. I can NOT see myself eating 12oz of meat, unless that was my only meal for the day. These portions are per meal (for each meal with that food listed), not for the whole day. Some people do the 28 days every quarter, or once or twice a year, to keep their metabolism trained. Such as, 1 TBSP of nut butter and 1 TBSP of coconut oil with 2 egg whites. That takes you to the page that contains the picture, which should have the recipe as well. Hi Penny, please help me clarify if I could eat plain minutes oats in phase 1. Do I need to be eating another half cup off grains and another half cup or half another orange. I read your questions online and wanted to let you know that my son and I did this diet 2 years ago and we were amazed at the weight loss. I contacted the website and asked for them to send me the PDF files. A friend gave me the book after he had lost 35 lbs. The more weight you aim to lose, the bigger the portion sizes. We took the month of August off due to our daughters wedding during August. We have heard others say they have more energy on the diet so we were wondering why that may be. I have had several employees stop me in the halls and ask what in the world I was doing to lose all my weight. I think I saw somewhere in the notes that you could email the foodmaps to our emails as long as we submit them. I want you to understand that I am ending phase 2 of my first week. Below is a description of the food recommendations in the diet. Replace any meat with any of the following (but no other soy products): organic non-GMO tofu, organic non-GMO soy tempeh, organic non-GMO edamame. These Egg Burritos with low-carb flour tortillas are one of my favorite breakfasts. Thank you so much for your advice which I will follow. For squash and yams, include them in recipes with other vegetables and flavorful ingredients such as garlic and herbs, or in a soup or casserole. This changes the chemical composition, which is why sprouted wheat is okay on this diet but regular wheat is not. This is the high healthy-fat, moderate-carbohydrate, moderate-protein, low-glycemic fruit phase. I listened to the whole audiobook, and I would like to own it as well (borrowed it from the library). Just 2 teaspoons of refined sugar can inhibit your weight loss for 3-4 days. Portion sizes in The Fast Metabolism Diet Phase 3. The protein snack portion size for phase 2 is 2 ounces (the book specifically gives that amount for deli meat, and phase 2 snack recipes are generally in that range). I have read the Fast Metabolism Diet book and then I saw your site and I think that you have done a great job in summarising the most im