Tuesday, September 24, 2013

Fast Metabolism Diet Phase 2 food list – Unlock stored fat and build muscle

Fast Metabolism Diet Phase 2 food list – Unlock stored fat and build muscle

the fast metabolism diet phase 2 food list

This is a very high-protein, high-vegetable, low-carbohydrate, low-fat phase. 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

Foods to eat in The Fast Metabolism Diet Phase 2

  • Meals
    • Eat 3 high-protein, low-carb, low-fat meals, and 2 protein snacks. Eat 5 times a day, every 3-4 hours
    • Make sure you eat enough lean protein and green vegetables each day
    • Breakfast: protein and veggie – within 30 minutes of waking
    • Snack: protein – 2-3 hours later
    • Lunch: protein, vegetable – 3 hours later
    • Snack: protein
    • Dinner: protein, vegetable
  • Portion sizes for losing 20 pounds or less
    • Vegetables – unlimited phase-appropriate veggies
    • Protein – 4 ounces of meat, 6 ounces of fish, or ½ cup cooked legumes in all phases. If you are eating deli meat as a snack, one portion is 2 ounces, or about 3-4 thin slices from the deli counter.
    • Eggs – 3 egg whites
    • Grains – none
    • Fruit – 1 piece or 1 cup of phase-appropriate fruit
    • Fat – none added to food or cooking
    • For every additional 20 pounds you want to lose, add a half portion
  • Choose organic where possible
  • Vegetables and salad greens
    • Eat a LOT of vegetables – especially low-glycemic, alkalizing vegetables like the green ones
    • Fresh, canned, or frozen
    • Arrowroot, arugula, asparagus, beans (green, yellow, wax, french, string), broccoli florets, cabbage (all types), celery (including tops), collard greens, cucumbers, endive, fennel, green chiles/jalapeños, green onions, jicama, kale, leeks, lettuce (any except iceberg), mixed greens, mushrooms, onions (red and yellow), peppers (bell, pepperoncini), rhubarb, shallots, spinach, spirulina, swiss chard, watercress
  • Fruits
    • Lemons, limes
  • Animal protein
    • Lean meat: beef (all lean cuts: filet, tenderloin, strip, sirloin, shell steak, London broil, round steak, rump, roast, stew meat, lean ground), buffalo meat, game (venison, ostrich, elk), lamb (lean cuts), pork (loin roast, tenderloin)
    • Lean poultry: chicken (skinless, boneless white meat), turkey (breast steaks, lean ground)
    • Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast beef), jerky (nitrate-free: beef, buffalo, turkey, elk, ostrich), turkey bacon (nitrate-free)
    • Lean fish: cod/scrod (fillet), dory (fillet), flounder (fillet), halibut (fillet, steak), smoked salmon (nitrate-free), sardines (packed in water), sole (fillet), tuna (packed in water)
    • Shellfish: oysters (packed in water)
    • Eggs – white only
  • Vegetable protein / legumes
    • None in this phase
  • Broth, herbs, spices, and condiments
    • Brewer’s yeast, broth (beef, chicken, vegetable; free of additives and preservatives if possible), horseradish (prepared), mustard (prepared or dry), natural seasonings (Bragg Liquid Aminos, coconut amino acids, tamari), pickles (no sugar added), raw cacao powder, vanilla extract, peppermint extract, Tabasco, vinegar (any type except rice)
    • Herbs – fresh or dried – all types
    • Garlic (fresh or powdered), ginger (fresh)
    • Spices and seasonings: black and white peppers, cayenne, chili powder, chili paste, cinnamon, crushed red pepper flakes, cumin, curry powder, nutmeg, onion salt, sea salt, Simply Organic seasoning
    • Non-caffeinated herbal teas or Pero beverage
  • Sweeteners
    • Stevia, xylitol (birch or hardwood only)
  • Grains and starch
    • None in this phase
  • Healthy fats
    • None for this phase
  • Beverages
    • Water. Drink half your body weight in ounces of water every day

No comments:

Post a Comment