What do you eat on the Fast Metabolism Diet? An A to Z Food Guide

According to celebrity nutritionist Haylie Pomroy, who developed the plan, the Fast Metabolism Diet is designed to help you lose weight by eating five times a day, but what do you eat on the Fast Metabolism Diet? The answer is a specific rotation of foods over three distinct phases, designed to keep your metabolism guessing and revved up.

Quick Summary

The Fast Metabolism Diet involves a three-phase, 28-day eating plan where food types are rotated to supposedly speed up metabolism. Each phase has a specific food list focusing on different macronutrients, including high-glycemic fruits and carbs, lean proteins and vegetables, and healthy fats, proteins, and select fruits. The diet avoids common foods like wheat, corn, soy, dairy, caffeine, and refined sugar.

Key Points

• Three-Phase Cycle: The diet rotates between three phases in a weekly cycle to 'trick' the metabolism, focusing on different macronutrient types each phase.

• Phase 1 (Unwind): Days 1 and 2 feature high-carb, low-fat foods, including a variety of fruits and whole grains like oatmeal and quinoa.

• Phase 2 (Unlock Fat): Days 3 and 4 prioritize high-protein, very low-carb meals, with emphasis on lean meats and non-starchy vegetables.

• Phase 3 (Unleash Burn): Days 5-7 introduce healthy fats alongside moderate protein, carbs, and low-glycemic fruits from sources like avocados, nuts, and salmon.

• Excluded Foods: The diet bans several common food groups, including wheat, corn, dairy, soy, refined sugar, caffeine, and alcohol.

• Whole Foods Focus: A core principle is eating five times per day with whole, nutrient-dense foods, while avoiding processed ingredients.

• Hydration is Key: The plan recommends drinking plenty of water, specifically half your body weight in ounces per day, to support metabolic function.

A Guide to the Fast Metabolism Diet Food Lists

The Fast Metabolism Diet (FMD) is a 28-day plan that cycles through three phases, each lasting a few days with specific food lists. The rotation is intended to keep your metabolism active and prevent the body from adapting and storing fat. The following guide details the foods to eat during each week of the 28-day cycle, which is repeated four times.

Phase 1: Unwind Stress (Days 1 & 2)

The goal of Phase 1 is to calm the adrenal glands and reduce stress hormones by consuming a high-glycemic, high-carb, and low-fat diet. This phase is rich in fruits and specific grains.

Foods to eat:

• Fruits: Pears, mangoes, pineapple, oranges, cantaloupe, kiwi, figs, and strawberries.
• Grains: Brown rice, quinoa, oatmeal, sprouted grain bread, brown rice pasta, and lentils.
• Proteins (moderate): Lean beef, lentils, tuna, and lean fish.
• Vegetables: Broccoli, carrots, celery, cucumbers, winter squash, tomatoes, and leafy greens.

Phase 2: Unlock Fat Stores (Days 3 & 4)

This high-protein, low-carb, and low-fat phase is designed to unlock stored fat and build muscle. Fat intake is minimized, and the focus shifts to protein and vegetables.

Foods to eat:

• Proteins: Lean beef, lean ground turkey, chicken breast, bison, eggs (whites only), and fish such as cod, salmon, and tuna.
• Vegetables: Kale, collard greens, broccoli, spinach, cabbage, cucumbers, asparagus, mushrooms, and garlic.
• Fruits (limited): Lemons, limes, and grapefruit.

Phase 3: Unleash the Burn (Days 5, 6, & 7)

Phase 3 reintroduces healthy fats and moderate carbs to accelerate fat-burning. The diet includes healthy fats, moderate protein, moderate carbs, and low-glycemic fruits.

Foods to eat:

• Healthy Fats & Oils: Avocados, nuts (almonds, walnuts), seeds (flax, chia), almond butter, olive oil, coconut oil, and hummus.
• Proteins: Eggs (whole), salmon, lean meats, and shellfish.
• Grains: Brown rice, quinoa, and wild rice.
• Fruits: Berries (blueberries, raspberries, strawberries), grapefruit, and coconut.
• Vegetables: Sweet potatoes, broccoli, cauliflower, eggplant, and olives.

Foods to Avoid on the Fast Metabolism Diet

For the duration of the 28-day cycle, the FMD eliminates several common food items to help support the body's metabolic processes.

• Prohibited Items: Wheat, corn, dairy, soy, refined sugar, caffeine, and alcohol.
• Other Exclusions: Dried fruit, fruit juices, and artificial sweeteners are also on the 'do not eat' list.

Fast Metabolism Diet Food Comparison

The Fast Metabolism Diet's structure is unique compared to a standard balanced diet by design. Here is a comparison of food intake across the three phases.

Food Category	Phase 1 (Unwind)	Phase 2 (Unleash)	Phase 3 (Accelerate)
Carbohydrates	High: Whole grains (oatmeal, brown rice) and fruit (mango, pineapple).	Low: Minimal carb intake from fruits and vegetables.	Moderate: Some whole grains (quinoa) and low-glycemic fruits (berries).
Protein	Moderate: Lean beef, turkey, lentils.	High: Lean meats (chicken, turkey), egg whites, fish.	Moderate: Eggs (whole), higher-fat proteins (salmon), nuts.
Fat	Low/None: Avoid fats.	Low/None: Minimize fat intake.	High: Healthy fats from avocados, seeds, nuts, and oils.
Vegetables	Wide variety: High-glycemic veggies like carrots and squash, along with leafy greens.	Specific: Non-starchy, fibrous vegetables such as kale, spinach, and broccoli.	Wide variety: Includes starchy and non-starchy vegetables like sweet potatoes and cauliflower.

Conclusion

Understanding what to eat on the Fast Metabolism Diet is central to following its structured, three-phase plan. By cycling through high-carb, high-protein, and high-fat phases using specific whole foods, the diet aims to stimulate metabolism for weight loss. Success hinges on strict adherence to the food lists for each phase while consistently avoiding prohibited items like wheat, dairy, and refined sugars. The diet emphasizes whole foods and proper hydration, which are positive habits that can contribute to overall health. For a comprehensive overview of the diet's founder and principles, more information is available from Haylie Pomroy's resources. Before starting any restrictive diet, especially one that removes entire food groups, it is always recommended to consult with a healthcare professional to ensure it is appropriate for your individual health needs.

Frequently Asked Questions

What foods are completely off-limits on the Fast Metabolism Diet?

The Fast Metabolism Diet prohibits wheat, corn, dairy, soy, refined sugar, caffeine, alcohol, dried fruit, and artificial sweeteners throughout the entire 28-day cycle.

What can you eat during Phase 1 of the Fast Metabolism Diet?

During Phase 1, you eat high-glycemic fruits like pineapple, mango, and pears, along with moderate protein and high-carb whole grains such as oatmeal, brown rice, and quinoa.

What is the focus of Phase 2 on the Fast Metabolism Diet?

Phase 2 focuses on high protein and non-starchy vegetables to unlock stored fat and build muscle. Foods include lean meats like chicken and beef, fish, egg whites, and vegetables like kale and broccoli.

Which healthy fats are included in Phase 3 of the FMD?

Phase 3 reintroduces healthy fats from avocados, nuts (almonds, walnuts), seeds (flax, chia), nut butters, olive oil, and coconut oil.

How often do you eat on the Fast Metabolism Diet?

On the Fast Metabolism Diet, you eat five times per day, consisting of three meals and two snacks, spaced every 3-4 hours while awake.

Are grains allowed on the Fast Metabolism Diet?

Yes, but specific types and at specific times. Whole grains like brown rice, quinoa, and oatmeal are eaten during Phase 1, while limited grains appear again in Phase 3.

Can vegetarians follow the Fast Metabolism Diet?

Yes, vegetarian and vegan adaptations are available. For Phase 2, which is heavily protein-based, they are permitted to consume organic, non-GMO soy products like tofu and tempeh, despite soy generally being on the forbidden list.