Phase 1: Stress Reduction and Metabolism Boost
Phase 1 of the Fast Metabolism Diet spans two days, usually Monday and Tuesday. The aim is to reduce stress hormones, like cortisol, which may cause weight gain. This phase emphasizes high-glycemic, carbohydrate-rich foods and moderate protein while avoiding all fats. This approach signals the metabolism to shift from a state of emergency to one where it can burn fat. Aim for five meals daily, every 3-4 hours, and within 30 minutes of waking.
Approved Foods: A Detailed Phase 1 List
Following the food lists is vital for Phase 1 success. Focus on nutrient-rich foods containing vitamins B and C to support the thyroid and overall metabolism.
High-Glycemic Fruits
These fruits provide high-glycemic carbohydrates. Examples include:
- Mangoes
- Pineapples
- Cantaloupe
- Pears
- Oranges
- Kiwi
- Apples
- Figs
- Berries
- Grapefruit
- Melon
Whole Grains and Starches
These complex carbs provide energy. Approved options are:
- Brown rice
- Quinoa
- Oatmeal
- Sprouted grain bread
- Lentils
- Barley
- Spelt
Lean Proteins
Moderate protein supports muscle and provides nutrients without fat. Choose lean, nitrate-free options:
- Lean ground beef
- Chicken breast
- Turkey breast
- Tuna (water-packed)
- Lean fish
- Sardines
- Lentils and beans
Vegetables
Consume plenty of vegetables for nutrients. Acceptable vegetables include:
- Broccoli
- Tomatoes
- Carrots
- Celery
- Cucumbers
- Peppers
- Onions
- Leafy greens
- Zucchini
- Squash
- Beets
- Mushrooms
Foods to Avoid
Avoid all fats and specific foods in Phase 1:
- No Dairy
- No Wheat or Corn
- No Soy
- No Refined Sugar or Artificial Sweeteners
- No Caffeine or Alcohol
- No Dried Fruit or Fruit Juices
- No Fat-Free Diet Foods
Sample Phase 1 Meal Plan
This sample schedule shows a typical Phase 1 day, eating five times. Portion sizes vary.
- Breakfast: Oatmeal with apple and cinnamon.
- Snack 1: Orange or cantaloupe.
- Lunch: Salad with greens, vegetables, grilled chicken, and citrus dressing.
- Snack 2: Kiwi or strawberries.
- Dinner: Grilled tilapia with brown rice and broccoli.
Comparison Table: Phase 1: Foods Allowed vs. Avoided
| Allowed Foods (High-Glycemic, Low-Fat) | Strictly Avoided Foods (High-Fat, Stressors) |
|---|---|
| Mangoes, Pears, Cantaloupe | Dried Fruit, Fruit Juices |
| Brown Rice, Quinoa, Oatmeal | Wheat, Corn, Soy |
| Lean Chicken Breast, Turkey | Fatty Meats, Deli Meats with Nitrates |
| Lentils, Beans | All Dairy Products |
| Broccoli, Spinach, Carrots | Cooking Oils, Avocado (until Phase 3) |
| Water, Herbal Tea | Caffeine, Alcohol, Soda |
| Lean Fish (Tilapia, Cod) | Fat-Free Diet Foods |
Conclusion
Phase 1 of the Fast Metabolism Diet lasts two days. It focuses on de-stressing the body with high-glycemic carbs and lean protein while avoiding fats. Following the food list can prepare the metabolism for fat-burning in the following phases. Hydration and cardio workouts are key. For further reading on the science behind the diet, consult this Healthline review.
Remember to consider portion sizes and listen to your body. By using the right foods, you set the stage for a successful weight loss journey.
