Tuesday, September 24, 2013

Foods to Eat in The Fast Metabolism Diet Phase 1

Foods to eat in The Fast Metabolism Diet Phase 1

the fast metabolism diet phase 1 food list


  • Meals
    • Eat 3 carb-rich, moderate-protein, low-fat meals, and 2 fruit snacks. Eat 5 times a day, every 3-4 hours
    • Make sure you eat enough complex carbohydrates each day
    • Breakfast: grain and fruit – within 30 minutes of waking
    • Snack: fruit – 3 hours later
    • Lunch: grain, protein, fruit, vegetable – 3 hours later
    • Snack: fruit
    • Dinner: grain, 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
    • Eggs – 3 egg whites
    • Grains – 1 cup cooked grains, or 1 ounce (about 28-30 grams) or about ¼ cup of crackers or pretzels
    • 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
    • Fresh, canned, or frozen
    • Arrowroot, arugula, bamboo shoots, beans (green, yellow, wax, french), beets, broccoli florets, cabbage (all types), carrots, celery (including tops), cucumbers, eggplant, green chiles, green onions, jicama, kale, leeks, lettuce (any except iceberg), mixed greens, mushrooms, onions (red and yellow), parsnips, peas (green, snap peas, snowpeas), peppers (bell, pepperoncini), pumpkin, rutabaga, spinach, spirulina, sprouts, sweet potatoes/yams, tomatoes, turnips, winter squash, zucchini/summer squash
  • Fruits
    • Fresh or frozen
    • Apples, apricots, asian pears, berries (blackberries, blueberries, mulberries, raspberries), cantaloupe, cherries, figs, grapefruit, guava, honeydew melon, kiwis, kumquats, lemons, limes, loganberries, mangos, oranges, papaya, peaches, pears, pineapples, pomegranates, strawberries, tangerines, watermelon
  • Animal protein
    • Lean meat: beef (filet, lean ground), buffalo meat (ground), pork (tenderloin)
    • Lean poultry: chicken (skinless, boneless white meat), game (partridge, pheasant), guinea fowl, turkey (breast meat, lean ground)
    • Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast beef), sausages (nitrate-free: turkey, chicken), turkey bacon (nitrate-free)
    • Lean fish: haddock (fillet), halibut (fillet, steak), pollock (fillet), sardines (packed in water), sole (fillet), tuna (solid white, packed in water)
    • Eggs – white only
  • Vegetable protein / legumes
    • Beans (dried or canned: adzuki, black beans, butter beans, great northern beans, lima beans, navy beans, pinto beans, white beans), black-eyed peas, chickpeas/garbanzo beans, fava beans (fresh or canned), lentils/chana dal
  • Broth, herbs, spices, and condiments
    • Brewer’s yeast, broth (beef, chicken, vegetable; free of additives and preservatives if possible), horseradish (prepared), ketchup (no sugar added, no corn syrup), mustard (prepared or dry), natural seasonings (Bragg Liquid Aminos, coconut amino acids, tamari), pickles (no sugar added), salsa, raw cacao powder, tomato paste, vanilla extract, peppermint extract, vinegar (any type)
    • Herbs – fresh or dried – all types
    • Garlic (fresh), ginger (fresh)
    • Spices and seasonings: black and white peppers, chili powder, 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 xylitol or hardwood only)
  • Grains and starch
    • Amaranth, barley, brown rice (rice, brown rice cereal, brown rice crackers, brown rice flour, brown rice pasta, brown rice tortillas), buckwheat, kamut (grain, bagels), millet, oats (steel-cut), quinoa, spelt (grain, spelt pasta, spelt pretzels, spelt tortillas), sprouted grain (sprouted grain bagels, sprouted grain breads, sprouted grain tortillas), teff, triticale, wild rice. Check they meet the guidelines above.
    • Nut flours
    • Brown rice cheese, brown rice milk, rice milk (plain)
    • Arrowroot, tapioca
  • Healthy fats
    • None for this phase
  • Beverages
    • Water. Drink half your body weight in ounces of water every day

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