The Fast Metabolism Diet Phase 3 - Foods to Avoid

•  General foods to avoid
• Carbs should be limited to the foods and serving sizes above
• You shouldn’t eat foods that aren’t on the list of what you can eat for this phase, above
• Avoid roasted nuts; peanuts

 

 Guidelines for vegetarian, vegan, and gluten-free

• Vegetarian
  • Phases 1 and 3 – substitute legumes or phase-specific fish for meat in any recipe
  • Phase 2 – eat eggs and fish. If you are unwilling to eat these, follow the guidelines for vegans, below
• Vegan
  • Phases 1 and 3 – substitute legumes for meat in any recipe
  • Phase 2 – for vegans, the no-soy rule can be broken. 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. Cook the tofu without fat and grill or bake it yourself, rather than buying pre-baked tofu, which is more processed.
  • 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. But you should still avoid soy in phases 1 and 3
• Gluten-free
  • Avoid sprouted-grain bread and products containing spelt, barley, kamut, farro, durum, bulgur, rye, triticale, or semolina; also conventional oatmeal
  • If a recipe contains a gluten grain, you can replace it with a gluten-free grain such as brown rice or quinoa. Other gluten-free grains include amaranth, buckwheat, millet, teff, and wild rice

Lifetime / maintenance diet

If you still have weight to lose after 28 days on the diet, the author suggests repeating the 28-day cycle – or do as many weeks as it takes to reach the weight you want to be. 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.

Some people do the 28 days every quarter, or once or twice a year, to keep their metabolism trained.

Once you’ve reached your healthy weight, follow these rules:

• Carry on avoiding fake foods. If you don’t know what every ingredient on a food is, put it down. In particular, watch out for fake sugars and fake fats – they are huge metabolism killers and not real food. Also avoid “enriched” breads and pastas
• Keep avoiding caffeine, gluten, corn, soy, sugar, alcohol, and processed foods most of the time – only have an occasional splurge on special occasions
• Stay organic, especially with dairy, chicken, eggs, and beef
• Always eat within 30 minutes of waking
• Always eat at least 30 minutes before exercising
• Continue to eat 3 meals, 2 snacks a day
• Eat seasonally
• Make holidays special
• If you have treats, make them yourself
• Plan your week’s meals and snacks ahead of time
• Keep cooking and freezing food, and always have a stash of snacks
• Continue drinking half your body weight in fluid ounces every day

If you’re going to splurge:

• Big dinner: Eat 10-15 grams of protein every 2 hours throughout the day, and get really excited about the event
• 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
• Boozing: One drink a week is okay. Organic, sulfite-free wine seems to have the least effect on liver function; if you really want a cocktail, go for the top-shelf liquors; always drink 8 ounces of water for every drink in addition to your regular water consumption; don’t drink alone; don’t have alcohol in the morning

Health benefits claimed in The Fast Metabolism Diet

The diet in this book claims to reduce the risks for: arthritis, celiac disease, diabetes, heart disease, high cholesterol, hormonal issues, infertility, overweight/obesity, thyroid disorders
As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend.

Get a copy of The Fast Metabolism Diet for reasons why low-calorie diets don’t help you lose weight, the science behind the diet, tests your doctor should prescribe, exercise guidelines, and recipes for each phase