The Fast Metabolism Diet (FMD), created by celebrity nutritionist Haylie Pomroy, is a unique eating plan designed to boost your metabolism and promote weight loss. The diet revolves around the concept of "keeping your metabolism guessing" by cycling through three distinct phases each week. This article will focus on Phase 2 of the FMD, providing a detailed look at the foods to eat, the purpose of this phase, and tips for success.
Understanding the Fast Metabolism Diet
In recent years, many diet plans have emerged in the attempts to lose weight, and that too fast. The Fast Metabolism Diet is a 28-day plan that involves following a strict list of foods to consume and avoid in each phase, coupled with tailored workout routines. The diet has three phases in a week. The first 2 phases have two days while the last phase has three days. The metabolic diet works by working around your food and dietary preferences and needs to boost your metabolism, so your body burns fat in an effective manner. Throughout this process, your diet cycles from 3 different phrases. The metabolic diet aims to help you lose fat, build muscle, and get hormonal balance. It also aims to create sugar stability in your body for an efficient energy-burning method.
The plan consists of three phases: Phase I (Monday-Tuesday) is lots of carbs and fruits; Phase II (Wednesday-Thursday) is proteins and veggies; and Phase III (Friday-Sunday) mixes all of the above, plus healthy fats and oils.
Phase 2: Unlocking Fat Stores and Building Muscle
Phase 2 of the Fast Metabolism Diet focuses on unlocking your stored fat and promoting muscle growth. During these two days (Wednesday and Thursday), the goal is to shift your body from storing fat to burning it. This phase involves consuming lean proteins and alkalizing vegetables, which help build muscle and stimulate your liver. It is very important to avoid fats during this phase. You’re also recommended to consume rich green vegetables like spinach, kale, broccoli, and collard greens. This is because these vegetables are alkalizing.
The best way to workout during this phase is to divide your days. Finish these two days with an intense HIIT running workout session. You’re encourage to incorporate strength training into your routine to boost your fat burn.
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Objective: Move onto protein-rich foods and green veggies or even vegan salads for muscle building and fat loss.
Foods to Eat During Phase 2
The key to Phase 2 is to prioritize lean proteins and alkalizing vegetables. Here's a breakdown of the recommended food groups:
Lean Proteins: These are crucial for building and repairing muscle tissue. Examples include:
- Chicken breast
- Turkey breast
- Lean beef (such as steak, trimmed of excess fat)
- Fish (especially white fish and shrimp)
- Egg whites
- Turkey, beef, elk or bison jerky.
Alkalizing Vegetables: These vegetables help to balance your body's pH levels and support liver function. Examples include:
- Spinach
- Kale
- Broccoli
- Collard greens
- Asparagus
- Cucumbers
- Onions
- Bell peppers (all colors)
- Celery
- Lettuce
- Radishes
Foods to Avoid During Phase 2
During Phase 2, it's essential to avoid high-carbohydrate foods, fruits, and healthy fats. This helps to maximize fat burning and muscle building. Foods to avoid include:
Read also: Understanding Phase 1: Fast Metabolism Diet
- Fruits
- Grains (including quinoa, oats, and sprouted-grain bread)
- Dairy products
- Nuts and seeds
- Oils and fats (including olive oil and avocado)
- Processed foods
- Sugar and juices
Sample Phase 2 Meal Ideas
To help you get started, here are some meal ideas for Phase 2:
Breakfast:
- Egg white omelet with spinach and onions
- Protein smoothie with spinach, cucumber, and lime juice
Lunch:
- Grilled chicken salad with mixed greens, bell peppers, and a lemon-lime dressing
- Turkey breast lettuce wraps with sliced cucumbers and celery
Dinner:
- Broiled steak with steamed broccoli and asparagus
- Shrimp stir-fry with bell peppers, onions, and a tamari-based sauce
Snacks:
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- Celery sticks with hummus (in moderation)
- Cucumber slices with a sprinkle of sea salt
- Turkey jerky
Recipes for Phase 2
- Spinach Salad with Citrus-Grilled Pork Loin: This citrus-grilled recipe from the FMD community is sure to get you through Phase 2.
- Grilled Salmon Filets with Lemon and Dill: Citrus dishes are great during phase 2!
- Turkey Bacon Sautéed with Shrimp: Dinner - 1 slice of turkey bacon sautéed with shrimp.
- Steak Salad: Slice the steak into 1½- inch strips and serve on top of the salad and veggie mix. While the steak broils, toss the spinach, cucumber, onion, chile, and bell pepper together in a large salad bowl. Top the mixture with the lime juice and cilantro. Set aside.
- Chicken Sauté: Cut the chicken into 1-inch pieces and set aside. In a large nonstick skillet, heat the olive oil. Add the chicken and sauté for 5 minutes, or until golden brown. Add the onion and bell peppers. Sauté for 1 or 2 more minutes. Add the garlic and sauté until the peppers become slightly limp but are still brightly colored, about 1 or 2 more minutes. Season to taste with salt and pepper.
- Steak Stir-Fry: Combine the steak with the ginger, garlic, arrowroot, and crushed red pepper flakes. Stir-fry over medium-high heat in a nonstick skillet, just until the steak is no longer pink outside (about 1 to 1 1/2 minutes). Add the red bell pepper and asparagus to the skillet, and stir-fry 1 minute. Stir in the broth, tamari, and beef (with any accumulated juices), and stir-fry 30 seconds so the sauce can thicken.
- Smoked Salmon Cucumber Salad: Using a vegetable peeler, shave the cucumber lengthwise into thin ribbons. Place them in a large bowl with the shallots, jalapenos, lime juice, and tamari. Add the smoked salmon to the cucumber mixture and toss to blend.
Tips for Success on Phase 2
- Plan Ahead: Phase 2 requires careful planning to ensure you have the right foods on hand. Take the food lists shopping with you - then you can buy whatever phase-appropriate fruits and veggies are in season or on sale.
- Prepare Meals in Advance: Cooking meat ahead, make sure you have protein for my smoothies. I have to be sure to have celery and cucumbers available, and broccoli. Or else I fail.
- Get Creative with Vegetables: Colors! We eat with our eyes first, so use as many colors as you can. Red, yellow, orange bell peppers. Purple onions. Spices! Use bold flavors. Extra garlic, fresh herbs, vinegars, a little extra salt and pepper. Cooking Methods! Change it up- grill things you don't normally grill. Bake veggies or roast them. So many techniques and each offers a different flavor.
- Stay Hydrated: Drink at least half your bodyweight of water in ounces every day.
- Embrace the Phase: Get your head right. If you spend all week stressing over p2 and how much you hate p2 and all the dang veggies in p2… you will hate p2. But if you stop to think about the things you do like: simplicity, variety, colors, textures, flavors, splurges- you will come to adore P2. Negative thoughts breed negative feelings. Get your head right!
- Add Lemon and Lime: Lemon and Lime! Make sorbet, smoothies, lemonade. Use the zest for extra flavor in meats. These are the only fruits you can eat in p2, so enjoy them every way!
- Try Smoothies: Smoothies! I have always thought smoothies can change your life, and they can, really on P2. Chocolate Smoothie for breakfast? Splurge!
- Save Your Favorites: Save! Save your favorite p2 veggies for p2! Don't eat bell peppers and onions all week long. You will get bored. Go through the veggies list and the ones you love the most, and can eat cups and cups and cups of, try to avoid or minimize in p1 and p3. That way they are special. Enticing.
- Use Sauces: Sauces! Look up recipes for sauces and use them. Mushroom gravy, my BBQ sauce, onion gravy…
Addressing Common Challenges
Many people find Phase 2 challenging because it restricts carbohydrates and fruits. Here are some tips to overcome these challenges:
- Focus on Variety: Experiment with different vegetables and cooking methods to keep your meals interesting.
- Find Healthy Substitutions: Use Life. Changing. Miracle Noodles! Or Haylie's Metabolism Noodles. You can have "pasta" on p2! Use it in spicy Asian inspired stir fries. Or in soup! Soup! Make a pot of soup to eat with your meals or snacks. It is a light meal for when it is cold or hot.
- Remember the Goal: Keep in mind that Phase 2 is only two days long and that it's designed to unlock fat stores and build muscle.
Is the Fast Metabolism Diet Effective?
The Fast Metabolism Diet can help with weight loss because of the food restrictions, increase in fiber intake, increase in water consumption and a suitable exercise on a regular basis. When you have muscle mass, engage in activity and have a healthy diet pattern, your metabolism works faster and more effectively. Since muscles are metabolically active, they burn more calories than fat. This means it’s important to strength train so you build more muscle mass and improve your overall metabolism. In addition, when you eat foods that are satiating and high in fiber such a protein, your metabolism works faster. Yes, you can lose weight with a fast metabolism. With a faster metabolic rate, your body is able to convert food into fuel efficiently, which helps you burn calories throughout the day - even at rest. With more calories burned throughout, you’re able to maintain a caloric deficit, which is crucial for weight loss. In addition, people with a faster metabolism often lose weight more quickly than those with a slow metabolism.
Potential Downsides and Considerations
- Unsustainable: The downsides are that it is unsustainable for a lot.
- Caffeine Restriction: Although many people find this diet challenging because it cuts back on caffeine, this is actually what makes it perfect for lifestyle modifications.