What is the Fast Metabolism Diet?

How Fast Metabolism Diet works in the Body

The Fast Metabolism Diet mechanism is based on the belief that the metabolism can be altered and sped up by eating the right foods at the right time.

The idea is to provide the body with a variety of necessary nutrients including: complex carbohydrates, natural sugars, protein, fat, and salt to maintain normal body functions.

Although the main focus of the diet is to consume the nutrients in different phases, the essential point is to shift food through each phase. This process is believed to speed up the metabolism. 

Accordingly, each phase focuses on specific foods that are whole and considered healthy. 

These foods are suggested to reduce stress on the liver, calm the adrenal glands, and stimulate the thyroid to produce certain hormones that speed up the metabolism.

Fast Metabolism Diet: food list

Each phase of the Fast Metabolism diet consists of different food types to eat. Below is a brief explanation covering what foods should be consumed in each phase:

Phase 1:

- Complex carbohydrates: such as brown pasta, brown rice, quinoa, lentils, and oatmeal. 

- High-sugar fruits: such as bananas, pears, kiwi, pineapple, mangoes, oranges, and cantaloupe. 

- Lean meat: such as lean beef or turkey.

Many of these foods are high in vitamin B and C such as kiwi, oranges, and lean meats.

Phase 2:

- Lean-meats: such as beef, turkey, fish, and skinless chicken.

- Non-starchy vegetables: such as cabbage, broccoli, onions, kale, spinach, and cucumbers.

Egg whites can also be consumed while in this phase.

Phase 3: 

- Healthy fats: such as olive oil, grapeseed oil, safflower mayonnaise, eggs, nuts, seeds, avocadoes, and olives.

- Complex carbohydrates: such as whole grains, brown rice and pasta, beans, and lentils.

- Lean-meats: such as beef, turkey, fish, and skinless chicken.

Foods like seaweed, fish, and lobster are encouraged because they are believed to stimulate the thyroid gland.

The Fast Metabolism Diet program

The Fast Metabolism Diet doesn’t provide recommended calorie amounts or specific macronutrient needs. The most important thing to follow in this type of diet is to respect the phase order, plus make sure to consume the foods that are allowed in each phase, and to completely restrict foods that are not allowed.

The diet is divided into three phases with a total duration of one week for the three phases. Once the first week is finished, the same schedule is repeated for three more consecutive weeks. Hence, making the total diet duration 28 days. 

Phase 1: Unwind stress and calm the adrenals

This is the first phase of the diet, and it can be followed on Monday and Tuesday. This phase of the diet consists of a high-carb, moderate-protein, and no fat eating plan.

This phase is believed to teach the body to use energy instead of storing it as fat. It also helps in decreasing stress by inhibiting the adrenal glands from producing cortisol which is a stress hormone. High level of cortisol found in the body has shown correlation with increased weight gain.

This is supported by research and studies that suggest that high amounts of carbohydrates are inversely correlated with cortisol levels in the body. This means that high carbohydrate meals push cortisol levels down, and accordingly this would contribute to weight loss.

For instance, a study titled” Dietary macronutrient content alter cortisol metabolism independently of body weight changed in obese men “showed that a low carb diet might cause increased cortisol production that lead to many negative health effects such as weight gain.

This study is in contradiction with the keto diet and Atkins diet theory that is based on researches and clinical evidences that offer a completely different opinion about low carbs and weight gain. 

Furthermore, the first phase of the Fast Metabolism diet also incorporates foods high in vitamin B and C that are believed to stimulate the thyroid to release certain hormones that boost the metabolism.

This phase also promotes cardio exercises because the body is receiving a lot of carbohydrate and this is a form of quick energy that is easily accessible.

Phase 2: Unlock stored fat and build muscle

The second phase of the Fast Metabolism diet can be followed on Wednesday and Thursday. This phase consists of a low-carb, high-protein, and low-fat eating plan.
This phase is suggested to help the body burn the stored fat and build muscle. 

Normally carbohydrate stores are used to provide glucose as the primary source of energy for the cells of the body. When low carbohydrate meals are ingested,
carb stores are depleted and this forces the body to use fat stores as an alternative source of energy, and hence fat is burned.

High-protein meals with appropriate exercise program can help in gaining muscle weight.
This phase promotes strength training such as weight lifting because this type of exercise along with lean protein consumption, can help building the muscles. Additionally, having a bigger muscle mass would contribute to more weight loss as it burns more calories.

According to research, having your body at rest, 10 pounds of muscle burn 50 calories in a day, compared to 10 pounds of fat that would burn 20 calories.

Phase 3: Unleash the burn

This is the third phase of the diet that can be followed on Friday, Saturday, and Sunday. This phase of the diet consists of a moderate-carb, moderate-protein, and high-fat eating plan.

This phase is suggested to speed up the metabolism and the fat burning process.

It is suggested that by re-introducing fats back into the diet, the metabolism will boost and work faster than usual.

Many high fat foods also stimulate the thyroid gland to release hormones that will boost the metabolism.

This phase promotes stress-reducing exercises such as yoga and meditation, or even getting a massage. This reduces cortisol which is the stress hormone, and promotes weight loss.

Fast Metabolism Diet: recommendations

- Follow the diet plan until the weight loss goal is achieved: it is suggested to follow the diet plan for 28 days. If your weight loss goal is not yet achieved, you should repeat the diet until it is.

- Repeat the diet: it is suggested to repeat the diet for one week every six months in order to maintain a fast metabolism. 

- Eat 5 times per day:  it is suggested to eat 30 minutes after waking up, and then every 3-4 hours until going to sleep.

- Follow the phases in order: it’s important to always follow the phases in the proper order or the diet will not deliver the expected benefits.

- Drink water: it is suggested to drink at least half of your bodyweight in ounces each day. If a person weight 100 pounds, they should consume at least 50 ounces of water.

- Physical training: exercise according to the phase you’re following in order to maximize weight loss results.

Fast Metabolism Diet: what you should avoid 

The diet plan suggests restricting certain foods that may interrupt the metabolism boosting process. It is very important to completely avoid these items:

- Wheat
- Corn
- Dairy
- Soy
- Refine sugar
- Caffeine
- Alcohol
- Dried fruit
- Fruit juices
- Nitrates

It is allowed for vegans and vegetarians to consume three soy foods: tempeh, tofu, and edamame.

Fast Metabolism Diet benefits

The Fast Metabolism Diet has one major benefit which is weight loss. 

However, given that the diet incorporates many whole and fresh foods such as whole grains, and fruit and vegetables, other reported benefits of the diet include: blood sugar control, improved gut health, and enhanced immune and brain function. 

Nevertheless, there's no official research conducted to support these claims. These observations were recorded based on many users’ feedbacks.

Fast Metabolism Diet precautions:

Fast Metabolism Diet is found to be safe if performed by a licensed dietician.

Always consult with a healthcare professional before starting any new diet or treatment.

Fast Metabolism Diet side effects

The Fast Metabolism Diet is recommended for all individuals, although there are some side effects that can be witnessed, and these need to be taken into consideration:

Gas and bloating: some individuals may experience gas and bloating due to the high fiber content of the diet.