Essentially, the Fast Metabolism Diet is a 28-day eating plan that aims to speed up your metabolism by consuming specific foods at a certain time, resulting in weight loss.
The Fast Metabolism Diet, which has a rotation of three phases, may help you lose weight as it involves eating plenty of whole foods that are rich in fibre and other nutrients while cutting down on unnecessary calories. Moreover, the diet strongly emphasis on hydration, which may help you burn a few more calories and contribute to weight loss. However, it may be noted that most of the principles mentioned in the diet are based on pseudoscience.
How to do the Fast Metabolism Diet
As stated above, the Fast Metabolism Diet Plan consists of three phases, which are repeated on a weekly basis for four weeks. Each phase has a specific eating plan and different fitness goal.
Phase 1(Monday & Tuesday – carbs and fruits): Dieters are recommended to consume a high-glycemic, carb-rich diet with moderate amounts of protein. However, fats should be avoided. They should also include at least one aerobic workout during this phase. Promoters of the diet claim that this phase helps you to de-stress, helping your body rev up into fat burning mode.
Phase 2 (Wednesday & Thursday – proteins and vegetables): Here, dieters should eat a diet rich in protein and non-starchy, alkalising vegetables like broccoli, kale, cabbage, spinach, etc, that are low in carbs and fats. During this phase, dieters are advised to include at least one session of weight-lifting in their plan. The phase 2 plan is designed to unlock fat stores and build muscle.
Phase 3 (Friday-Sunday, Healthy fats, oils, and some proteins and carbs): You can add various healthy fats (olive or grapeseed oil, safflower, nuts, seeds, avocados) to your meals and snacks. You can also eat moderate amounts of protein and carbs during this phase. While on this phase, dieters are asked to include an activity – such as yoga, meditation – that lowers stress hormone levels and improves fat burning.
Foods to Avoid
The Fast Metabolism Diet warns against some foods which should be avoided whenever possible.
These include:
- Wheat
- Corn
- Dairy
- Soy
- Dried fruit
- Fruit juices
- Refined sugar
- Artificial sweeteners and foods containing them
- Caffeine
- Alcohol
- Fat-free diet foods
However, the diet’s founder does make an exception for vegetarians and vegans, who are allowed to eat three soy foods: tempeh, tofu, and edamame.
On this diet, non-organic produce and nitrate-containing meats are also banned because the additives, preservatives, pesticides, insecticides, and hormones they may host are thought to slow down your liver’s burning of fat.
Can It Help You Lose Weight?
The Fast Metabolism Diet likely helps you lose weight for several reasons.
First, it incorporates plenty of whole foods. This may increase your fiber intake, which may contribute to weight loss.
Next, excluding soy, wheat, refined sugar and sweeteners further cut out many processed foods from your diet. This can naturally reduce the number of calories consumed, further promoting weight loss.
What’s more, the prescribed weekly physical exercise is likely to increase the number of calories burned, further contributing to the energy deficit needed for weight loss.
Moreover, hydration — emphasized strongly in the diet — can lower appetite and may help you burn a few more calories to promote additional weight loss
Other Benefits
The Fast Metabolism Diet may offer additional benefits.
By incorporating plenty of fruits, vegetables, lean protein, and healthy fats, it’s richer in vitamins and minerals than some other diet plans. Its extensive list of foods to avoid also naturally curbs your intake of highly processed, empty-calorie foods, leaving more room for nutrient-rich ones. The fiber content may also promote gut health, blood sugar control, and immune and brain function.
