Diet recipes phase one - diet recipes phase one

Diet recipes phase one
It said that I could have unlimited veggies. Spices and seasonings: black and white peppers, caraway seed, cardamom, cayenne, celery seed, chili powder, chili paste, cinnamon, coriander, crushed red pepper flakes, cumin, curry powder, fennel, nutmeg, onion salt, sea salt, Simply Organic seasoning. Also, why does my weight fluctuate especially during phase 3. The oats recipe says to use a cup of water but it makes it runny and unappetizing. You can have unlimited amounts of phase-appropriate vegetables. Some people do the 28 days every quarter, or once or twice a year, to keep their metabolism trained. This forces your body to store the excess in fat cells. Check the weight per unit on the packaging. In the book it says that we can have all types of vinager but I noticed that balsamic vinager has 3 grams of sugar listed on the label per tablespoon even though sugar is not listed in the ingredients, can we use it. I got my copy of the diet and her recipe book at the library. Oh, how I wish I had found your site sooner. The USA version of the book has different serving sizes. The only sweeteners that she says are okay during the diet are stevia (powdered or liquid), xylitol (birch or hardwood only). I feel like I am living again instead of just existing. This changes the chemical composition, which is why sprouted wheat is okay on this diet but regular wheat is not. You could try following the diet using the same food groups but not exactly the same foods as listed, and see if that works for you. I normally do not drink milk but I like Almond Milk ( 40 calories, no sugar added) If yes, can you please advise the portion. I do have some crudites, soups and salads. Many have been described as a foolish waste of money. I can give up sweets and salty chips, but not my popcorn. She says coconut sugar is okay for after the diet, not during it. I plan on starting on Jan 6th, but am feeling a little worried about having to drink 114 oz of water a day, and large servings of food. I have started the FMD and have been on it for 4 days. Try to have whole veggies sometimes so you do get the fiber, though. Those with serious obesity may relate: there is a small window when both hope and willingness are present, and it is incredibly important to START whenever that little miracle occurs. Thought folks would like to know about a great find. My second challenge is that most of ur measurements are in ounces n pounds. Foods to eat in The Fast Metabolism Diet Phase 1. I made the creamy brown rice cereal for breakfast. For vegans in phase 2 only, the protein options are organic non-GMO tofu, organic non-GMO soy tempeh, organic non-GMO edamame. From yogurt to vegetables to milk, breakfast is a meal that is waiting to be filled with wholesome goodness. We started our 28 day program this Monday. Catfish is commonly farmed, and the website advises against eating farmed fish as they could be fed soy or corn. Even if you are just a few pounds away from your ideal weight, even fewer than 5 pounds away, keep going until you reach it. Plus, we think they are even prettier without the frosting. Despite the fact that Haylie says that we eat a lot in the Fast Metabolism Diet, if we really count the calories, they are on average 1200 calories per day for the range of up to 20 pounds loss. I plan to begin again after the new year. Garlic (fresh or dried), ginger (fresh or dried). If this diet works for me, then I should be done before the week is over. Other start days may work better for you depending on your schedule. Nevertheless, avocados help to absorb their own nutrients because of the oil, and if you eat carrots with your avocados, your avocados will help absorb the carotene in the carrots as well as its own. Look at the recipes in the books for examples of having both protein and fat in the same meal. Iceberg lettuce was developed to be easily shipped. Nuts appear to satisfy both the fat and protein parts of the requirements. I am sure it is the caffeine and sugar withdrawn. For the first 4 pounds of weight loss, until you get to 40 pounds over your goal weight, have double the portion. I will have a closer look at the portions i will eat this week. See each phase (below) for phase-specific portion sizes. I backslid a little during Thanksgiving week and gained 8 lbs but just started diet again and lost that in 3 days. Edith, I am confused, you are commenting on the Fast Metabolism diet page, yet, you thank Lyn-Genet (author of a different diet book). I love the summary at the beginning. Seeds (raw): chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds. Fruits (except lemons and limes) are only used in phase 1. The more weight you aim to lose, the bigger the portion sizes. I wanted to get started and had not received the book yet. If you want store-bought hummus (or any other food), have a careful look at the ingredient list. Some people may find that they react badly to certain phases. I have energy, my apetize is controled, so I wonder what can I change from phase 1 and phase 3. Thanks for this forum. The only exception is for vegans, who can have these unprocessed soy products only: organic non-GMO tofu, organic non-GMO soy tempeh, organic non-GMO edamame. When you feel more comfortable with getting the foods you need, you can be more strict on the diet. There are some breads by the Ezekiel 4:9 brand that contain only sprouted wheat, and they are sometimes available in the freezer sections of supermarkets. Just continue to have breakfast within 30 minutes of waking up. Take your sweet potatoes to the next level with one of our creative, and sometimes, surprising recipes. You can check out their products on this site. I have read the Fast Metabolism Diet book and then I saw your site and I think that you have done a great job in summarising the most important points on this diet. of nut butter i. I can tell you why not to eat iceberg lettuce. Having said all of that, and seeing the emphasis on leafy greens which help the liver function, I would say that unlocking the liver function as stated in Phase 2 and unleashing what is there is of utmost value in this diet, and you would be just wasting your valuable veggie space with iceberg lettuce. She only says brown rice is okay for phase 1. If you usually eat a lot of flour (including bread and any other foods containing flour), sugar (and foods containing sugar), and processed food, try cutting them out for slow but steady weight loss. These portions are per meal (for each meal with that food listed), not for the whole day. Do you find yourself more tired on some days than others. As far as I am concerned, this is a miracle of the best kind: it makes sense, and it actually works for me. Portion sizes in The Fast Metabolism Diet Phase 2. Foods to avoid or limit in The Fast Metabolism Diet Phase 3. I have a question about the salad recipes in Phase 1 in the book. So will it start back up now that I am in phase 2 for today and tomorrow. This website concentrates on the food side of diets, so if you want more details please refer to the book. In phase 1, a serving size is 1 cup of cooked grains. There are lots of theories about calcium and milk. When I get to phase 3 I want to do the same smoothie but with low GL fruits. When your alarm goes off, take your pill. Even organic products contain amino acid ratios that alter the balance of the sex hormones. You can eat the other condiments listed, which are low-carb or no-carb. Also, get a copy of The Fast Metabolism Diet Cookbook for many more recipes. Your weight loss might slow down somewhat, but you can still eat low-carb for those two phase 2 days if you stick to these three options. Phase 1 is a gain phase for me always 2 lbs. Is it possible to get an updated food list. So try every 2-3 hours instead of every 3-4 hours. Also, despite having some great organic food stores like Fairway and Whole Foods, I can find a tomato sauce or paste without sugar. My husband and I started this diet May 6, 2013. Pumpernickel bread is traditionally a rye bread, although it often contains wheat. I am pretty sure I can do this for 3 more weeks, if not more. I am on my 3rd round of 28 days and I have lost 46 pounds and my health has improved. A question on measuring the pasta, dry or after it is cooked. I can see my face is thinner and I love being ten pounds lighter but I have a long way to go. Sprouted grain tortillas and bread can be found in some supermarkets in the USA. This also applies to vegetable and protein as well. My weight when I started was 56 kg. The premise sounds great, but from all the crap info I have received over the years, my brain is just having a hard time comprehending. Serving size for phase 1 breakfast is 1 cup of cooked grains plus one cup of fruit. soybeans), so they germinate and start to grow. Portion sizes in The Fast Metabolism Diet Phase 1. First of all, thank you Penny for the amazing job you did to explain and summarize the diet. and am now cycling through another 28 days. In that phase, unsweetened coconut chips should be fine. This is a very high-protein, high-vegetable, low-carbohydrate, low-fat phase. I followed the meal plans almost exactly as listed. However, looking at the recipes, they list 1 slice sprouted-grain bread or 1 sprouted-grain tortilla for 1 serving. I have been on the diet for the full 28 days and have only lost ten pounds and no change in my inches measurements. firstly most of the food u hav mentioned is not easly found here and when it is available it is very pricey. There are a bunch of phase-specific recipes in the book and cookbook. Yes, theoretically you could eat 10 tablespoons of almond butter a day, if that was the only fat you ate and you spread it across all the meals and snacks. I have discovered a strange phenomenon whereby my weight reduces slowly every day or stays constant. I probably would have had a hard time losing 20, but 15 would have been very nice:). If an individual food is a trigger for you, you should avoid that food on this program. Half cup uncooked brown rice does not make 4 cups cooked rice so that we are not having the one cup grain portion allowed on phase 1 (when we divide the recipe into four portions). I go next week to have my BP and cholesterol checked. Is almond milk, unsweetened cocoa powder and stevia ok for phase3 for hot cocoa. If you want to make your own, get whole wheat berries, soak them until the root starts to come out, grind them, and use that flour instead of regular flour. Many diets in the USA are anti-dairy at the moment. Also, the USA has some extreme climates and may have higher use of pesticides, but pesticides are used in the EU as well. I have no problems as long as my eating sessions are spaced 3-4 hours apart, and I eat enough. Spices and seasonings: black and white peppers, caraway seed, cardamom, celery seed, chili powder, cinnamon, coriander, crushed red pepper flakes, cumin, curry powder, fennel, garlic powder, nutmeg, onion powder, onion salt, paprika, sea salt, Simply Organic seasoning. NOTE: I already know about using mustard and I HATE horseradish. We are having a hard time finding sprouted whole grain tortillas. According to the site administrator on the FMD forum, the 4 ounces of meat or poultry is raw weight. 5 pounds, putting my where back where I started. Bought the book and eager to give it a try and will start on Monday. So, thank you so very much for breaking the FMD diet down to I could start and then fill in any blanks when I receive the book. My pants are looser, clothes more comfortable, so no need to go to a larger size. I have wondered the same thing, but I heard about the book, found this site which is very helpful, and will eventually buy the book when I get some money for it. can you tell me what to buy for the first week, give me an example, please. It looks like you can have any type of vinegar except rice vinegar. Why are the recipes randomly for 1, 4, 6, 8 people. I felt so hungry after my morning (10 a. High in foods that support liver function (onion family, leafy greens, lemons), high in lean proteins, rich in alkalizing green, low-glycemic vegetables, high in carnitine-producing foods. My questions for you: Why do I feel hungry. These are the portion sizes for losing 20 pounds or less (see below if you have more to lose). I have about 50lbs to lose so this could be a long journey for me at this rate. Dawn, I do the same thing with my synthroid (take before bed). It is just the bare-bones list, not the whole book that is given here. At the end of the week too I am down two pounds total. I use full-fat dairy in my fertility diet, and encourage many women trying to get pregnant to drink whole organic milk. This weekend, Sunday the 3rd is the change fall time one hour back. But you should still avoid soy in phases 1 and 3. Then add the stevia, ground cinnamon, and berries. If you can find another green chili sauce that has acceptable ingredients for each phase, you can use that instead. My husband wants to do the FMD along with me as support and to eat healthy. If I find myself thinking about other foods at the wrong times, I assume that I did not get enough the last time and cheat a little. The Fast Metabolism Diet book does not give clear guidelines on what to do after the 28 days. Also, get a copy of The Fast Metabolism Diet Cookbook for many more recipes. I am starting your program, but I do not eat any meat or poultry. The portion sizes are for each meal or snack. You can use the juice from the lemon or lime, either on the food you eat or added to a drink. See. You can sprout wheat, other grains, and beans (e. I started the diet 5 days ago and after reading through your entire blog you have clarified many of my question. Preparing hummus from scratch is going to give you the most control over what it contains. I would also like to know if we can eat canned pink or red salmon in water. I know that you prefer that we weight ourselves once a week. ) snack (a medium-sized pear), which was exactly 3 hours after my breakfast (at 7 a. If you do not have the phase appropriate fruit for phase day should you skip fruit or eat whatever fruit you happen to have on hand. We have heard others say they have more energy on the diet so we were wondering why that may be. Why not make each recipe for 1 service and then let the cook increase as necessary. If she means 5 ounces of Tuna without the water it is still less than the 6 ounces allowed. There are guidelines for vegetarian, vegan, and gluten-free diets, and for a lifetime maintenance diet. Health benefits claimed in The Fast Metabolism Diet. Haylie says that a drink once a week or so is okay. I have learned so much about food and the body through this diet. I was on high fat diet before for 20 days, but it did not work. I want to lose about 30 pins and would love to by Christmas. Below is a description of the food recommendations in the diet. is equal to 2 servings of vegetables. When I click on the pictures it just enlarges the picture and when I click on the address it goes to there page with more pictures but I can not find recipes. My gynecologist agreed that I reduce few kilos now that I am only 6 weeks pregnant, on a condition that the diet I follow is healthy. For example is the expectation in phase 1. Sorry, no corn of any type on this diet, even if organic. Hello, I am thinking about starting this eating plan but can not get my head around the plan, can anyone give me any suggestions for what to eat for the first week. I am finishing my second week and so discouraged that I am seriously considering giving up, but I had to buy the book last weekend to see what I am doing wrong. I have just been told by my doctor that I am pre diabetic and need to lose weight and exercise, would this diet be a good one to be on. Fast Metabolism Diet foods to avoid for all phases. I was wondering about the Tuna, I do not care for tuna and was wondering if I could you can chicken instead. This recipe shows the traditional way to make hummus:. I am hypothryroid, have cortisol issues and just recently am having hormonal issues and am now on bioidentical progesterone. I take my time (from 1 to 1. If you are eating deli meat as a snack, one portion is 2 ounces, or about 3-4 thin slices from the deli counter. I have 35 pounds left to go to meet my goal but even then I will continue to eat healthy as this program has taught me. Thank you so much Penny for summarizing the book. In order to sprout grain, you take a grain, and soak it in water. Why does everyone else seem to be loosing so much more weight. I would still say consult your physician, but I believe you will be alright. My metabolism is dead so I am nervous about eating for 40 pound loss. You should have 60 fl oz of water every day. For squash and yams, include them in recipes with other vegetables and flavorful ingredients such as garlic and herbs, or in a soup or casserole. If you do want to use it, mix in other leafy lettuces and spinach greens to up the nutrient value. com. See the portion sizes to work out how much to eat depending on how much weight you want to lose. HELP: I need Phase 1 and Phase 3 substitutes for Butter. Get your day started right with these protein-packed breakfast that will keep you energized all day long. Fruits, brown rice, oatmeal, alternative grains like quinoa and amaranth, lentils, beans— they are all good. The guidelines for vegetarians are there because not all vegetarian proteins can be eaten on all phases. Portion sizes in The Fast Metabolism Diet Phase 3. Thank you for making this so much easer to understand. Big dinner: Eat 10-15 grams of protein every 2 hours throughout the day, and get really excited about the event. I was a little confused first with the portions and probably did not eat enough. Sometimes people have trouble loosing while eating brown rice. But what I would like to know is what brand of pretzels, and rice crackers can we have. Other sweeteners, including natural sweeteners like honey, are considered to be sugars and are not allowed. I would give someone an earful if that person wanted to start this diet, and I would insist that they purchase the book or use mine. It turns out it was caused by dairy, and has been resolved by this diet. 186), which contains egg white. You can also check out recipe ideas on the FMD forum at. I am a grazer and have a hard time eating all the food in one meal. Another completely different approach could be intermittent fasting, like The Fast Diet, where you eat what you want 5 days a week and restrict calories the other two. For phase 2 snacks, simple ideas in the book include deli meat, canned tuna in water, smoked salmon with cucumber, and hard-boiled egg whites. Would love to get some if they are available. If it helps to have specific guidelines to follow, you could try using the guidelines from phase 3, perhaps increasing the portions of protein and fat to an amount that allows you to maintain your weight. g. I have two challenges though. I have just started the diet and am on Phase 3. I am having a hard time figuring out what breads I can eat. Drink half your body weight in ounces of water every day. But you could try avoiding dairy for 28 days to see how that works for you. like I should eat oats whenever I have to eat grain n chicken for protein n maybe apples for fruits. I contacted the website and asked for them to send me the PDF files. As per the book instructions, I need to drink half my body weight in fluid ounces every day. Lean meat: beef (beef filet, lean ground beef, beef strip steak), buffalo meat (ground), pork (tenderloin). I thought he was joking, but I tried the diet anyway. The diet is brilliant if you follow it carefully. Thank you SO MUCH for simplifying the book. Question though, has anyone got a case study or testimonial for someone who has slowed down their metabolism through crash dieting ( I usedHCG injections) with thyroid and adrenal issues. e. Or look for them in a local whole food store. The Fast Metabolism App for iOS on iTunes. The portions are per meal, not for the whole day. These are the portion sizes for losing 20 pounds or less (see below if you have more to lose). I wanted to start last week but I wasnt making much headway on it. Garlic (fresh or powdered), ginger (fresh or dried). With the obama economy, we all need to save money. tastes the same to me. I thank you again for all the useful information that you are providing. I read it, but it was so much information that I was feeling a bit overwhelmed. I have so much more energy and feel better about myself. Penny thank you for your help with portions. I am at 180 and would love to get to 140 but 160 may be ok. 5 hours) to eat each meal, just so I can eat as much veggies (phase-appropriate) as I can (up to about 16 ounces for dinner). These portions are per meal (for each meal with that food listed), not for the whole day. I purchased powder drinls for all 3 phases but recieved no directions. I am a Family and Consumer Science teacher, and while I do not have the credentials of a registered dietitian, I have taken the prerequisites which dietitians take. Lean poultry: chicken (skinless, boneless white meat chicken breast), game (partridge, pheasant), guinea fowl, turkey (breast meat, lean ground turkey, smoked turkey). For example P1- Italian Chicken and Wild Rice- increase the chicken as well as the rice portions. I think your consolidated info will help me keep from making the same mistakes again. For the last 20 pounds of weight loss, use the basic portion. In one of the phases the only fruit allowed is lemons or limes. I feel a lot better and I am eating a lot more and everyone is commenting how great I look. Fish, including fatty fish: halibut (fillet), herring, salmon (fresh, frozen, or nitrate-free smoked), sardines (packed in water or olive oil), sea bass (fillet), skate, trout, tuna (packed in water or oil). I assume that all nuts should be measured without the shell. I think a lot of qualified people in that industry these days do not recommend artificial supplements now. That would mean a snack at 2 and lunch at 5 with a snack at 8 and dinner at 11,. Thank you for making this plan so easy to follow. If you have questions for Haylie, you can contact her directly through her Facebook page at. Do you see a problem with eating 2 portions, and saving the other portion to have an hour later. Do you have any thoughts on what I should do in this case. am from Zambia,Africa and would like to start this diet tomorrow. After the 3rd day, got over the detox headache from no caffeine,sugar, wheat,dairy,alcohol. I had 2 small slices of sprouted grain bread and 1 peach). The author recommends starting on a Monday so you are in phase 3 for the weekend, when the food choices are a little more liberal. The portion size for phases 1 and 2 is 3 egg whites, which would be 6 tablespoons. That would be double the portion sizes listed above. I take synthroid every morning when I wake up (my thyroidwas removed) and I am not supposed to eat for 1 hour. 6 lbs and I was happy with that but just weight in this morning after my 2nd week and I am only down 1 lb: (. Just 2 teaspoons of refined sugar can inhibit your weight loss for 3-4 days. Most cheeses (except fresh cheeses) and live active yogurts (including lebneh) are very low in lactose, which would address the issue that Haylie raises above. You may find that phase 2 (high carb) leaves you hungrier than the other phases. There are lots of reasons to buy the book, and I encourage people to do so. Different people have different triggers for this condition. I see that the food list does not include apples, but on the meal plan for phase 3 there is a tuna and Apple salad for lunch. Phase 3 is high healthy-fat, moderate-carbohydrate, moderate-protein, low-glycemic fruit. Stay organic, especially with dairy, chicken, eggs, and beef. I have a questions about the need to exactly 30 minutes after walking up. My question is on each phase and the food amount. I have been reading your book and You seem to have limited choices in Fish. Most of them contain sugar, which is not allowed on this diet, and many of them contain fruit juice, which is also not allowed on this diet. For example I am to have a can and a half of tuna in phase 3. Tomatoes are listed as okay to eat in Phase 1 and Phase 3, and ketchup (no sugar added, no corn syrup) is listed as okay to eat in Phases 1 and 3 as well. I have been on the diet for 16 days and lost 8 lbs which is good. However, and to my great surprise, I discovered that I am pregnant. So, if you tend to get a bit fixated with your weight, you could weigh yourself once a week and instead concentrate on how healthy you feel. So, I assume that they are not unlimited. You tell me what to eat and the book tells me why. I know the book says we can have fresh, frozen or smoked salmon. Carbs are not bad, food is not bad— if you choose healthy sources. I weighed in at 385 lbs on day one and weighed 330 lbs after 28 days. Phase 2 is a low-fat phase, egg whites only and no egg yolks. not sure if I am eating too many vegetables. Meat: beef (beef filet, beef steaks, beef tenderloin, lean ground beef, London broil, round steak, shell steak, sirloin steak, skirt steak), buffalo meat and ground buffalo, lamb (ground lamb, lamb leg, lamb loin chops, lamb shank), liver, pork (chops, loin roast), rabbit. Am I able to break up my fats and proteins. Long story short, the book can be a tad confusing at times. See the diet book and the cookbook for recipes, which you can use as suggestions for how to prepare foods. I am excited about the possibilities for weight loss for the first time in years. It looks like the Canadian cup is close enough in size to the USA cup to use the same number. I am 1. Is there a website that has pictures that is easy to navigate. Keep an eye on the portion sizes, and see if that helps. Started Monday and already lost 2,5 kg (Wednesday). This could be because of a history of low-fat diets, or because many farm animals in the USA are pumped full of hormones, or because the dairy products are often highly processed. For salsa, look on the ingredients list to make sure that the ingredients are tomatoes and other real ingredients, and no added sugars. With 1 pound (16 ounces) of beef, that would be 4 ounces per serving, which fits in the guidelines. on the way 100 lbs more then I want. The doctor said if she could figure a way to lose then it would cure her health issue. Fat and protein are harder to digest than carbohydrates like grains and fruit, so by keeping these low, the body is soothed and encouraged. Hi Penny, I was wondering, for fish, can I eat catfish. I am into my second 28 days, after losing around 10 lbs, I feel I have stopped any progress I was making this go round, I am following it to a T, and also have been doing at least 10,000 steps a day. The App says that egg whites are allowed in all 3 phases. High in healthy fats, higher-fat proteins in moderate amounts, lower-glycemic fruits, lower-glycemic vegetables, moderate amounts of unrefined carbohydrates, thyroid-stimulating foods, foods rich in inositol and choline. For instance red lettuce is high in antioxidants, while Bibb lettuce has the highest concentration of iron. This diet claims to kick you out of that habit. This is not sustainable for most of us but kudos to those who do complete this. I read your questions online and wanted to let you know that my son and I did this diet 2 years ago and we were amazed at the weight loss. Nitrates are pretty common in deli meats, not in fresh meats. You can eat canned foods if the food is listed as okay to eat. They often contain lemon or lime juice, finely chopped red onion or garlic, and herbs. I like to finish a meal with nut butter on celery as dessert. Will healthy fat be open like in phase three or not. I have suddenly gained about 6-8 lbs and would like to lose about 10. I would like to thank you for creating this diet. I have been eating 1 cup of cooked steel oats for my grains and one orange for my fruit. I have a question about vegans and proteins. My blood sugars have gone from an average of 250 to 124. Drink half your body weight in ounces of water every day. Thank you for your answers to my first posting. I agree that this site is awesome, and has been very helpful,when I run out of ideas for meals and exercises, I will probably purchase the book anyway for other guidlines. I concentrate on the food side of diets, not the exercise side. Not good. As in the smoothie receipe it says that we have to blend first the steel oats to make it powder and after we add the ingredients to make the smoothie, so it is a little bit confusing as you said that the smoothies are made with cooked oats. m. To follow this diet, plan in advance to make sure you have the right phase-appropriate foods to hand for all meals in all phases. Then phase 3 is 3 days a week (days 5, 6, and 7). UGH, another diet that has you watch what you eat on certain days. Almond milk is given as an alternative to milk for adding to oatmeal, but not as something to drink on its own. Then phase 2 is 2 days a week (days 3 and 4). Then when you get to 20 pounds above your goal weight, you should go down to a single portion size. Weight loss stopped after first day of ohase 3. When the book originally came out, it very clearly told you to add half a portion for every additional 20 pounds you want to lose. Note that these vegetables are listed as okay to eat on phases 1 and 3. I personally would use water instead of the liquid from the can. Portion sizes, what to eat, and foods to avoid. should be here any day. Judged on flavor, practicality, and creativity, many of these recipes have become staples in the kitchens of our staff. These are examples that Haylie gives for each phase of the diet. So how many cups of water do I need to drink. 5 cups of water a day. After 28 days, you can have organic peanut butter without added sweeteners. But I am a tennis and paddle tennis player and play almost every day. So you should have one of the foods listed as protein as well. Foods to eat in The Fast Metabolism Diet Phase 3. Losing weight, not hungry and are feeling better about our food choices. I am down 15 pounds, I am still not sure about olives. I find this regimine so much easier and I am enjoying food again. 209). The guidelines for higher weight loss there as well. I started eating unsalted roasted almonds thinking it would be ok. Each week, you follow phase one for days 1 and 2, phase two for days 3 and 4, and phase three for days 5, 6, and 7. Continue drinking half your body weight in fluid ounces every day. See the diet book and the cookbook for recipes, which you can use as suggestions for how to prepare foods. Started the fmd on Monday, weighed myself yesterday and I had lost 1kg. Phase 1 recipes in the diet book include Strawberry French Toast (p. I am on a few teams and have matches and it would be hard to get out of them. In the strawberry french toast recipe it calls for one egg white and phase one says at least three egg whites. I can NOT see myself eating 12oz of meat, unless that was my only meal for the day. I would like to lose another 7 when I start again. For grains oats are available tho. In the morning on phase one, may I eat unsweetened applesauce instead of an apple. You can add lemon or lime if you want to. Think this would be ok for a Phase 3 dinner. it is much easier then carrying the book to the store. Like in phase 1 I had to get used to this new routine and found myself feeling a little hungry. but no budging. Haylie asks that you avoid all dairy foods (including butter) in this diet. You could try that, and another alternative is to have a lot of water between meals and snacks to fill you up. Foods to eat in The Fast Metabolism Diet Phase 2. Thank you so much for the information Penny. Very good. Cook the tofu without fat and grill or bake it yourself, rather than buying pre-baked tofu, which is more processed. Probably best to get over the food poisoning (and eat sensibly when you have an appetite) before you go back on the diet. Nuts (raw): almonds, cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts. Carbs should be limited to the foods and serving sizes above. My normal wake up time is around 5am but I take my pre workout and m off for my run and then back home for some weight training. If you have oral allergy syndrome, try eating cooked fruits instead of raw. Barely-frosted naked cakes are our answer to a dessert that will wow without the fuss of decorating—and the extra calories and fat from surplus frosting. Tried and true holiday main dish recipes, as well as fun riffs on classic flavors, to bring family favorites to a new level. For each meal, use the given portion size. It clearly states to avoid soy but I also have the fast metabolism app that lists a recipe with edemema beans in it. There is no great replacement for the nutrients found in natural sources. I can convert to grams bt I was wondering if there was something already measured in grams cause having to convert will be very rough. I am looking for portion size for the 5 ingredient chili. I work at a hospital and 3 of my 7 co-workers in my department have bought the book and are doing the diet. I am more vested in giving you a fast, healthy, and optimally functioning metabolism than I am in your losing weight. In phase 3 on unlimited vegetables can we eat a variety of the ones listed at each meal. If anything this website is drawing people attention to her book and will probably cause people to buy it.


To lose 41-60 pounds, eat double the basic portion for all types of foods. Depending on the size of the tortilla, the serving size might be 1 sprouted wheat tortilla in phase 1 and 2 in phase 3. You have the portions wrong for over 40 pounds of weight loss. I was getting the hang of this by phase 2, but if I had the same problem, I could eat another unlimited veggie. So the book says you should have 7. Please note that I follow the instructions of this diet 100%. On any phase, you can use any of the ingredients listed as okay to eat. reading the book was great, but I copied a few pages for reference later. The foods listed here as foods to eat on each phase are taken from the diet book and the iPhone app. They make some people feel lethargic and hungry. If she means 5 ounces of tuna with the water, then it is much less than the 6 ounces allowed. Almond milk (unsweetened), almond cheese, almond flour, cashew milk, hemp milk (unsweetened), vegan cheddar cheese. Those issues may not be the case for you. You might see it on the nutrition panel and not the ingredients list, because there are natural sugars in tomatoes. I also had a rough time the first few days when I started the diet with really bad headaches to the point I throw up. Yet 32 pounds are gone, and I am on track to banish the last 20. I have a question about the avocado for tomorrow. According to, 1 large egg is 3 tablespoons and 1 large egg white is 2 tablespoons. You could try following the diet and keeping an eye out for how you feel on phase 3. I love eating again and the weight just keeps melting off me. Many people follow low-calorie diets, which make your body move to starvation mode and stubbornly hold on to weight. I am going to start the 28 day diet on Monday and had a quick question. I am a dairy lover, especially cheese and yogurt. Hi Penny, thank you so much for this outline, it is beyond helpful. I have ordered the book but it will take a while. How do we know when beans are considered a carb for instance. So many of us who are overweight suffer from GERD. In general the diet encourages you to have whole, unprocessed foods. I just wanted to mention, in response to the above comment regarding keeping track of your weight, that the weekly meal maps have a space for every day for you to list your weight (I have the book and make copies for the week). I am looking forward to loose 44 pounds in 1 month if not in 1 month than 2 months almost. The only sweeteners allowed on this diet are stevia and (birch) xylitol. I have been carrying my book around at the grocery store and this is much easier. The book is full of information which I did not find in this summary. Consult your doctor before starting a new diet. Stevia (powdered or liquid) (Truvia is listed as okay in one part of the book), xylitol (birch or hardwood only). Hi Penny, Can you help me with this question. I am just wondering what is the difference between a purely high fat low carb diet with P3 since Haylie mentions that P3 is the key to lose fat. I have had several employees stop me in the halls and ask what in the world I was doing to lose all my weight. I am a little bit disappointed that I only lost 3 kg. Some of the tricks I use for helping people deal with caffeine withdrawal are. I have lost a total of 7 lbs. Do I eat all the food categories again in every meal of the day meaning, grain, fat, protein and vegetebales. Make sure you eat enough healthy fats each day. So I switched down to the 20 pound portion size and doubled the vegies. Then cycle back to phase 1 and repeat the cycle each week of phase 1 for 2 days, then phase 2 for 3 days, then phase 3 for 3 days. Are you eating the portion sizes in the guidelines for losing 45 pounds. almond butter. Also what if you only ate three meals a day and skipped the snacks, when you are used to eating only two meals a day and no snacks, would the diet still work. Lean fish: haddock (fillet), halibut (fillet, steak), pollock (fillet), sardines (packed in water), sole (fillet), tuna (solid white, packed in water). Have the Tuna, Green Apple and Spinach Salad recipe with a grain on the side. now is it ok if I use the sanme type of food through out. Shellfish: calamari, clams, crab (lump meat), lobster meat, oysters (water-packed or fresh), smoked oysters (packed in olive oil), scallops, shrimp. These are the portion sizes for losing 20 pounds or less (see below if you have more to lose). Haylie gives guidelines about the food types to eat at each meal for each phase, and which foods are allowed. I will either do a quick half boiled egg whites, scrambled egg whites, protein drink or green veggies with fruits smoothie and get ready for my day. Drink half your body weight in ounces of water every day. I find this site very helpful but the book does provide a lot of interesting and detailed information along with some recipes. Hi, So I have been counting calories in myfitnesspal along with the diet. Is there a specific cheese that is better than others like the parmesan cheese. Haylie includes balsamic vinegar in recipes for phase 2. Make sure you eat enough complex carbohydrates each day. But wanted to know if it is advised to weigh myself every day. Remember that phase 1 is high-carb and phase 3 is moderate-carb. My question is This Friday and Saturday I have experienced light headedness and feeling faint. Overall this plan looks very close to what my nutritionist has suggested-healthy nuts and oils, lean protein, good grains, etc. Will this influence my bodies reaction to the diet. Nitrate-free deli meats are allowed, and pastrami is usually considered a deli meat, so you can have nitrate-free pastrami. cant wait to finish and get started on monday. If you want to contact Haylie directly, you can reach her through her Facebook page,. I have lost 36 lbs and have about 22 to go. Is it okay to just use the notes above instead of buying the book. Seaweed is listed as an acceptable food for phase 3, but Haylie only lists wild rice (and in the app, black rice) in that phase, not brown rice. V8 juice contains only natural veggies in a liquid form. She is 7 months old so she is also eating solids. My husband and I have been on this diet for almost 2 weeks now. Yet, in the Tuna recipe I mentioned above, she mentions 5 ounce can tuna, packed in water. Hi, thanks a lot for the summary, i have the book but the summary really helps for quick referral. You can use rice milk in phase 1, but not in phase 2. Penny, I have the hardest time sticking to it on Phase 2 as I simply craving something sweet. In my copy of the book I see that the Chicken and Broccoli Bowl recipe contains 1 cup of (uncooked) brown rice, which when cooked will expand to about 2 cups. I am over 40 pounds overweight and 53 years old. So glad I found this website, so helpful Thank you so much. Good Morning, I asked for help on figuring out the portions for the amount of weight I have to loose. My cousin told me about this diet and bought me the book. Try drinking more water to see if that helps. Pour ground (uncooked) brown rice into boiling water, let it thicken, then add stevia and cinnamon, and serve with blueberries. Not sure if this was asked before and sorry if it has been. Julie is having even more trouble, skips 2-3 days then constipated. Is there any substitute for Tamari sauce as it is not available where I live. For losing 41-60 pounds, I increase all portions and the ingredients in them. Haylie says tuna in some parts of the book, and solid white tuna in other parts of the book. If you need more water, add little at that time. We usually mix that with our oatmeal in the morning, and my Dr is big on the health benefits of oat bran. I guess it depends on whether the food types have a synergistic effect when eaten together or not. Is nitrite free pastrami allowed, the only difference I could find between corned beef and pastrami was that one is wet brined and the other dry brined. I have a lot to lose as I said before nearly 100 pounds. The serving sizes for different food types are listed in each phase. The Fast Metabolism Diet (FMD) (2013) is a weight loss and healthy eating book. So this plan does work and the foods are healthy. Do you know where it says that in the book. It really makes you think about what you put in your mouth. I am wondering what should I key in for my wake up time because as per instruction, I m suppose to take my breakfast upon 30mins to an hour. Haylie says that peanut butter is one of the dirtiest products out there, as it grows in the ground and contains many agricultural chemicals. There are also more ideas and recipes in the diet book and cookbook. Hi, I am going to start the program next week. In my case, this site got me curious about the diet and allowed me to start right away, albeit imperfectly, while the book was being shipped to me. I wud love to lose 24kgs. So that would imply 120 grams of cooked oats per serving in phase 1, and 60 grams of cooked oats per serving on phase 3. The cook book does not have pictures of all the recipes. Stevia (powdered or liquid) (Truvia is listed as okay in one part of the book), xylitol (birch or hardwood only). Foods to avoid or limit in The Fast Metabolism Diet Phase 1. This plan sounds right for me in most ways. The protein snack portion size for phase 2 is 2 ounces (the book specifically gives that amount for deli meat, and phase 2 snack recipes are generally in that range). Hi. That seems fine and clear as on page 183 there is a basic recipe to follow. m. A lot of those canned veggies juices are high in sodium. I am on day 26 and with almost no exercise I have lost 15 pounds. Where it says 4 ounces of meat, you should have 12 ounces per serving. This is the high healthy-fat, moderate-carbohydrate, moderate-protein, low-glycemic fruit phase. In our culture, many famous recipes are based on yogurt, and our breakfast and dinner have a variety of cheeses and labneh. Can you let me know what is the portion size for protein and fats eaten as a snack. Keep cooking and freezing food, and always have a stash of snacks. I have ordered the book but I needed your site for the encouragement and also it makes it much easier to make a grocery list with. The phase 1 recipes has mango puree, balsamic vinegar, cilantro or parsley, lime juice, and stevia or xylitol. Try to eat as much as you can, balancing all the different types of foods in the same proportions as given for the full serving size. What was the name of the app you mentioned that helps you with this diet. Lean poultry: chicken (skinless, boneless white meat, chicken breast), turkey (turkey breast steaks, lean ground turkey, smoked turkey), ostrich. I would like to know in P3 you may have 5 portions of fat and fat could mean 2 tbs. Drink lots of water to help avoid constipation. The author is releasing the Fast Metabolism Diet Cookbook at the end of the year, which I hope people will buy to get a lot more ideas of what to eat on each phase of the cycles. Most deli meats which are nitrate-free are labeled as such. I am a bit confused. nutrients, The liver stores fat soluble vitamins, but it does not store water soluble vitamins. Oils: coconut oil, grapeseed oil, olive oil, sesame oil, toasted sesame oil (Asian). You could probably replace the ice with an equal amount of almond milk, and use the same amount of nuts or slightly less. Look at the ingredients to see if the bread contains wheat. Replace any meat with any of the following (but no other soy products): organic non-GMO tofu, organic non-GMO soy tempeh, organic non-GMO edamame. I had my gallbladder removed many years ago. Do you feel hungrier on any specific phase, or in all phases. I am on my 10th day and have only lost 4 lbs. Instead, follow the portion size guidelines for each stage of the diet. Can I substitute the ice and nuts with Almond Milk with no sugar. Yes, I did read the guidelines of the maintenance stage and they are very clear. However, at the end of the recipe it says to divide the rice into four 1-cup servings. Hi Penny, please help me clarify if I could eat plain minutes oats in phase 1. Your meals should be carb-rich, moderate-protein, and low-fat, so it would be possible to have legumes and egg whites at the same meal if you wanted. I learned from the book that I was supposed to do cardio exercise on the first two days, weight lifting the next two, and restful stuff the last three days of the week. Heinz makes a low sugar one(no added sugar) it is only found in the smaller bottels. Ekekiel bread is made with sprouted grains, which are acceptable in the phases of this diet when you can eat carbs (phases 1 and 3). Staff Favorites: The 106 Best Recipes of 2016. Most cold cereals have some form of unsprouted wheat, soy, corn, sugar, or dairy in them. Based on what you said about your weight change for each phase, perhaps you could try a paleo-style diet, which is high protein and vegetable and low starch (plus some fat, which is not on phase 2 of this diet). I am 55 and post menopausal I have tried every diet known to man. Way to take any profit away from the author. By the way, beta carotene is fat soluble, unlike vitamin c which is water soluble. And no to the ones that are combined veggie and fruit juices. I ate double, triple and sometimes more portions. I am not sure what you mean by moderation. , only shifted around a bit through the week. Stir in a little salt, lots of cinnamon and sweetener. I wish I had some commission on all the books the employees have bought. There are phase-specific salad dressing recipes in the book. Brown rice cheese, brown rice milk, rice milk (plain). Will my body just adjust to running on protein instead of carbs for energy. If you put your steel cut oats to soak in hot water before you go to bed, they are ready to cook in the morning. You either get energy from carbs or fat, not from protein (although protein contains some fat and a tiny amount of carbs). Eat 3 high-protein, low-carb, low-fat meals, and 2 protein snacks. So, As you have specified of taking egg whites in phase 1 and 2 and whole eggs in phase 3, that means I cannot take legumes after taking eggs ryt. If a recipe contains a gluten grain, you can replace it with a gluten-free grain such as brown rice or quinoa. So I was wondering how much I need to be eating. thank u so much for this information. The Fast Metabolism Diet by Haylie Pomroy (2013): What to eat and foods to avoid. However, what is missing for me is guidelines about the combination of food throughout the day and the quantity. To bring up my blood sugars I added some carrots to my meal instead of having fruit which in not a phase 2 veggie. IE does this really work to rev problematic metabolisms from over dieting and exercising rather than from the normal unhealthy habits of poor lifestyle. Given that, both of the strategies you suggest sound like good options. She says you cancan use Tabasco as a condiment, but the green Tabasco has cornstarch. She has a health issue which causes her to gain. as I was following with exactitude the rules. I just bought the app and want to start this on coming Monday. Diet confusion, cycling diet with a change in strategy every few days. I have never eaten veggies in the morning. That takes you to the page that contains the picture, which should have the recipe as well. Any other ideas for a good phase 1 breakfast that does not include a smoothie as well. I am starting the diet on Monday and looking to lose 10-20lbs. Note that if you can eat eggs, you can have egg whites in phases 1 and 2 and whole eggs in phase 3. As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Also, I should ask the same about pita or tortillas. Does that satisfy that requirement for that meal. You can use unsweetened almond milk in phase 3. It looks like only steel-cut oats are allowed. Use spaghetti squash to its most delicious advantage with these favorite recipes. Regarding this question, I have a doubt too. Your app for i phones has more foods on it than the book I bought for this diet. There e no additives. I am reading the book now and I just read that the type of exercise you do HAS to follow the phases. Wheat in a sprouted form is the exception. Just wanted to share how happy husband and I are with our new way of eating. I also bought the cookbook as soon as it came out. I had success in the 4 weeks and will be doing it again. I have been completely faithful except for 1 piece of birthday cake in the second week. Sunday is P3 Egg and Toast with Tomatoes and Red Onion. We are in high hopes she does as well as we have. I can only think my body is holding on to calories the harder I push. I really like the strawberry French toast, but the oatmeal holds me longer. Sugar binge: Eat natural sugars all day, have fruit at breakfast and fruit with lunch (no juice), change all your snacks to protein-only, have good fats for dinner, and enjoy yourself. Try to eat the suggested portion sizes if possible. I think I saw somewhere in the notes that you could email the foodmaps to our emails as long as we submit them. Using rice milk in your smoothies in phase 1 would probably be okay. So if you want to lose up to 20 lbs, use the serving sizes in the book. When I look at the veggies listed in phase 2 and see the emphasis placed on those which help the liver function. You might find them in the specialty grains section of your store. Allow me to bother you with one more question. I am planning on starting this diet next Monday. Beta carotene is not just a substance, but a family of substances. But I have had 2 menstual cycles during this. My books have not arrived yet. Thank you so much for your advice which I will follow. Regarding non fat yogurt, if I were to eat it with Avacado or nuts, does it make it any better. There are a couple of alternative hummus recipes in the book: White Bean and Dill Hummus, and Sweet Potato Hummus and Cucumbers. The principles is less carbs on phase 3 but recipe on page 217 uses same amount as phase 1. If you must use a sweetener, use natural ones like Truvia, Stevia, or Xylitol. You can follow the guidelines on this page to try out the diet for a short while to see how you feel with it. Thanks for any thoughts or advice you may be able to give here. Hi Penny, I agree, your summary at the beggining of this post is great. What is the portions for other foods if I want to lose 55 pounds. Also, I am a runner so I run in the morning on an empty stomach (have been doing this for 2 years now) and it is normally fine but the mornings after phase 2, where you just have protein and veggies, i have been super sluggish (no carbs). No corn in any form. I was so pleased but that was short lived as I started my period this morning and I have been eating wheat free pretzels on a protein and veg day. And also can I eat wholegrain bread instead. Ann, I have hypothyroidism as well, however still have my thyroid. The only health condition not mentioned thus far on you blog Is GERD. We took the month of August off due to our daughters wedding during August. If you plan your meals ahead of time and prep the food so that all you basically have to do is eat, this is the best diet that I have ever found. That means I can have a drink during the weekend. HELP: I need Phase 1 and Phase 2 substitutes for Mayonnaise and Tartar Sauce. Phase 2, Unlock, allows for the mobilization of stored energy in the form of fat, so that you can burn it as fuel. Nuts and other fatty foods are only used in phase 3. Any individual can find things which have been previously missed in this summary and our discussions. Unlike literary Writers, people in the self-help space make billions. Hi Penny, I am a visual person and like to plan my meal by seeing them first. I think the issue was portion control for the breads between the two phases. My first week I went down 4. Acorn squash is a type of winter squash, and you can have it on phases 1 and 3 of the FMD. In phase 2 she says to avoid rice, and in phase 3 eat only wild rice. Thanks for the reply on cooked brown rice cereal. I tried to eat the amount of food for that portion size and my stomach literally hurt for 2 days cramming it in. It is not mentioned as a vegetable allowed or disallowed. You can eat unlimited phase-appropriate vegetables as listed in each phase. Reintroduce cheese and yogurt mindfully, keeping an eye out to see if you have any reaction to them. Portion sizes, what to eat, and foods to avoid. A friend gave me the book after he had lost 35 lbs. If you can eat some fruits but not others, choose the ones that are okay for you. When you make the pomegranate sauce, I assume you crush the juice from the pomegranate and simmer it for a long time to make the flavor more concentrated. I was able to totally go off insulin (Novolog and Lantus) as well as eliminate the need for Crestor. Phase 1 is high carb, moderate protein, low fat. Hello Haylie Pomroy, I bought your book and my wife wants me to figure out what to eat but it is confusing to me. These amounts are hard to wrap my mind around. I started this diet 4 weeks ago,and I have lost 15 lbs. I am trying to keep an open mind eat lots of food and still lose weight. I have been on the diet for almost a week and have lost 9 pounds. However, there is in the book a progress sheet where you register your weight on a daily basis and I have used it. You could follow phase 1 as best you can for a few days and then move on to phase 2 and start the cycles again. Unfortunately, I became pregnant at a time when I was asked by my doctor to reduce those few kilos because we discovered I have two moderate bulged discs and arthritis in the right hip and ankles. Unsweetened rice milk is okay in phases 1 and 3. Have a look at the summary of vegan guidelines above. Just bought the book. I am at the end of my fourth week and I plan to continue into the month of May. and today, Friday only 2 days from the 28 days cycle goal my weight is just 53kg. Hi all, my friend told me about this diet. I also saw little things like the author has some preference for olive oil because that is what she uses as her healthy fats in phase 3 recipes. I saw it on the book in one of the menus for phase 3. How can I substitute for these things. You should definitely use the book to get the overall recommendations. These portions are per meal (for each meal with that food listed), not for the whole day. If sweets are your downfall and you would like to wean yourself off them, it may be a good idea to move to a full-time paleo diet. Also, my biggest fear is going off of caffeine. Just curious if there is any data or information for Thyroid Cancer survivors. Phase 2 is high protein, high vegetable, low carb, and low fat. My concern is that they have sugar or beet sugar in them and the diet says the smallest amount of sugar can hinder weight loss for 2-3 days. If you know anything about menopause, it is really difficult to lose weight, but not with this diet. However those vegetables are listed as okay to eat for this phase. Has anyone had a similar story and tried this. 2 questions-can you eat canned green peas in any phase. He told the more I eat of the foods in order of the phases the more the weight loss. I am starting day 3 of the diet and so far so good. Big improvement over past attempts to lose weight plus the pantry looks bigger. Also are we to have a serving of grains each meal, or just one serving per day. So you can eat legumes (high carb and moderate protein) and egg whites (protein) but not egg yolks (fat). Portion sizes, what to eat, and foods to avoid. Other gluten-free grains include amaranth, buckwheat, millet, teff, and wild rice. These portions are per meal (for each meal with that food listed), not for the whole day. Would love to know what others are doing. Hi Penny, when you are in maintenance you are allow to have an alcohol drink once in a while correct. Eat 3 carb-rich, moderate-protein, low-fat meals, and 2 fruit snacks. I just got a copy of the latest printing, which says what you describe above. Garlic (fresh or dried), ginger (fresh or dried). Good Morning Penny, I am writing to let you know that I will finish my 28 days cycle this coming Sunday. I have noted this increase two weeks in a row and the increase in weight happens the second or third day of this phase. I have now noticed that we are to stay away from roasted nuts. Phase 2 of this diet allows a small amount of carbohydrate, for example fruit. Coconut milk, unsweetened coconut, unsweetened coconut cream, unsweetened coconut milk. I will stick with the paleo diet as that is what this is to a large degree. Also work out for an hour at least 5 days per week. It must have been scary to find that out. According to the USDA nutrition database and the International Tables of Glycemic Index and Glycemic Load Values. Are you seeing sugar on the ingredients list for the tomato sauce and tomato paste, or in the nutrition panel. Such as, 1 TBSP of nut butter and 1 TBSP of coconut oil with 2 egg whites. A health food store would also be a good bet. These page numbers are from my hardback copy. This book talks a lot about how diet affects your hormone levels, and the diet is designed to address that issue. My daughter started the diet Monday and has lost 8 pounds this week. If you are in the Charlotte, NC area visit the store as they do free taste tastings. Some people may find that because phase 1 is moderate-high carb and no fat, they gain weight during that phase. I can also tell you that avocados are rich in beta carotene. This website concentrates on the food side of diets, so if you want more details please refer to the book. Whichever diet you choose, take time to read through the book to find out the reasons behind the recommendations. And, the phases already show that vegetarians can also follow this diet than why there are guidelines for vegetarians. It starts to grow, with the plant emerging from the seed. I am on my 4th week and have lost 9 lbs but have gone the last 4 days with no weight loss is this the way it goes, discouraged was really hoping to be closer to the 15 mark. Do you usually eat rice every single day. Hi, I am looking forward to starting this new way of life but can you please clarify something for me. Or think of what you might eat for brunch instead of breakfast. If anyone can help with this, it would be great. Every week, you follow 3 phases, and there are general guidelines. Do I need to be eating another half cup off grains and another half cup or half another orange. Also, why am I not eating enough, i am following the portion sizes (even without the extra calories from running, I am still not eating enough). In phase 2 the only fruits allowed are lemons and limes. I have been told that if the protein content is high enough foods like plain greek yogurt are ok. They are listed as a vegetable and a fat in phase 3. Observant folks have to open their eyes and look in the book to get it all. The diet has made me think about what I am eating, and I still use some of the recipes and really like the sprouted wheat bread. Unsweetened almond milk, unsweetened cashew milk, unsweetened hemp milk. If your walk with your dog is really long, you could take some food with you and take a break to eat. I bought the book long before I found this site and I think this site is helpful for people to try it out to see if it works for them. on the website it says phase 1 is fruits and carbs. I have 15 more to go so I am going to do another 4 weeks. High in carbohydrate-rich foods, high in natural sugars, high in B and C vitamins. So, for phase 1, walking fast enough to raise your heartbeat would probably do it. We found sprouted wheat tortillas and they are wonderful. I have only lost 5-6 lbs and am feeling discourged. I know this seems silly, but I walk up and lay in bed for awhile. Check to see what additives they contain and that they are phase-appropriate. Always eat at least 30 minutes before exercising. I was wondering if you can use any type of dressing on the salads or vegetables. These portions are per meal (for each meal with that food listed), not for the whole day. If we can eat it would it be acceptable in Phase 1 and 3 or just phase 3. I started this eating pattern in late June after seeing a magazine article about it. Iceberg lettuce has a very low nutrient density. I wanted to know about the portion it says. The edamame ( soy beans ) are permitted on the diet as veggie protein. Would you suggest any home made hummus recipe that will match the diet requirements. I still appreciate having the food and menu lists for the week spelled out here. Also tell me in total how many calories do I have to take. Poultry: chicken (skinless, boneless dark or white meat, chicken breast, ground chicken), game (pheasant), turkey (including ground turkey). And the body of the recipe talks about using brown rice flour. Is pure home made pomegrenate sauce with no added sugar allowed in all the phases ( I normally add it to meat or vegetables). So hoping for a miracle that at the end of next week I have lost 15 lbs. The guidelines prohibit fruit juices, and I plan on eating all of my portions of whole vegetables and drinking all of the suggested water, but I would like to drink V8 juice because I enjoy it. If every recipe had a list of what portions it contained that would be very helpful. Have not weighed myself yet and have been very very tired. Know we messed up some — the plan is a bit confusing at first. I listened to the whole audiobook, and I would like to own it as well (borrowed it from the library). In phase 3 you can eat healthy oils, so an olive oil-based dressing without added sugar would work. The directions for making the shakes are on the shakes page of the store website. If you are unwilling to eat these, follow the guidelines for vegans, below. If you can eat seeds, you can have them instead of tree nuts. In the beginning of this program I made so many mistakes, but I stuck with it and I love it. So what has happened this week compare to lat weeks 7 lb. HCG dieting is a little extreme, and it seems that many people end up gaining more weight than they would like after finishing the regime. I want you to understand that I am ending phase 2 of my first week. I am trying to understand why you can have ketchup but not tomatoes, can you explain why tomatoes are not listed. Some of the ingredients can be found online, such as arrowroot from Amazon. 1 c. Now 2 years later, I have only put back on 5 of the 26 lbs I lost and that was recently so I just started the program again this week. Look at the ingredients of Dole Fruit Bowls. We have noticed that we are both tired all the time on it. Can we eat as much as we want of sweet potato (2lbs) in one day or is it limitted ( i want to loose 20lbs). Here are some examples from the recipes in the book. Foods to avoid or limit in The Fast Metabolism Diet Phase 2. These portions are per meal (for each meal with that food listed), not for the whole day. I just finished week one and actually gained then lost 1. I really appreciate your time for all of us with questions. Have a look at the Phase 1 recipes in the book to get an idea of the mix of foods that Haylie suggests for a lunch meal. Surely not like one would eat grapefruits or oranges. Tofu is made from soy, which is a legume. Make sure you eat enough lean protein and green vegetables each day. I wish the