The Fast Metabolism Diet: Is It Really Effective?

A diet based on certain food combinations that have the power to reactivate the metabolism

Photo of author

By Alex

fast metabolism diet

The fast metabolism diet, created in 2013 by nutritionist Haylie Pomroy and popularized by celebrities like Jennifer Lopez and Reese Witherspoon, focuses on rebalancing and detoxifying your body. But does it really work? Are there any contraindications?

Let’s take a closer look.

This diet is centered around a weekly meal plan that involves rotating different types of foods. It claims to help you lose approximately 11-13 pounds / 5-6 kilograms in a month by utilizing specific food combinations that can kickstart your metabolism, stimulate your adrenal glands, and restore balance to your liver.

How the fast metabolism diet works

The diet is divided into three phases, each lasting about 2-3 days.

In the first phase, which occurs on Monday and Tuesday, you primarily consume fruits and cereals. You can have green leafy vegetables, mushrooms, and tomatoes occasionally. Lean proteins and starchy foods are allowed, but dairy products are not.

The second phase, which occurs on Wednesday and Thursday, involves eating larger quantities of vegetables and proteins. Opt for fish, light cured meats, and white meats, but avoid cereals, fruit, and most dairy products, except for two low-sugar fruits like lemon and lime.

During the last phase on Friday, Saturday, and Sunday, your meals will include a mix of fruits, cereals, proteins, and healthy fats. You can also have green leafy vegetables, legumes, and some dairy products. White meats and fish, cereals, starchy foods, and fats like olive oil and peanut butter are permitted.

Throughout the diet, you should exclude refined sugars, foods with preservatives, GMOs, fruit juices, alcohol, and coffee. Focus on fresh, organic, and locally sourced foods.

The diet encourages eating smaller, frequent meals throughout the day (5 in total) and drinking plenty of water. You can also have defatted beef broth, tomato sauce, unsweetened herbal teas, and decaffeinated tea.

Regular physical activity is essential, starting with aerobic exercises and progressing to weight lifting to maximize calorie burn.

In a nutshell, the fast metabolism diet promotes a structured approach to eating and aims to revitalize your metabolism through specific food combinations and cycling phases. It also emphasizes the importance of fresh, healthy, and locally sourced foods, along with regular exercise.

Fast metabolism diet: advantages

Experts in the industry describe the fast metabolism diet as ‘balanced.’ This means it can be a quick solution in urgent situations, such as getting ready for a costume fitting. It can be followed for just one week or in cycles. It doesn’t drastically reduce calories, but it’s effective in the short term.

However, it’s important to note that it’s most suitable for short-term use.

Drawbacks of the fast metabolism diet

If you follow the fast metabolism diet for an extended period, it can lead to nutritional deficiencies and doesn’t promote a long-term healthy eating habit. One common issue is the yo-yo effect, where lost weight tends to return once the diet is completed.

Fast metabolism diet: example menu

Here’s a typical weekly plan for the fast metabolism diet:

Phase 1: Monday

  • Breakfast: Fresh fruit and oat flakes smoothie
  • Snack: 2 apples
  • Lunch: Quinoa salad with seasonal vegetables
  • Snack: 1 orange
  • Dinner: Chicken with rice

Note: Avoid pizza and pasta, but you can have rice, barley, oats, and quinoa.

Phase 1: Tuesday

  • Breakfast: Toast and strawberries
  • Snack: 1 mango
  • Lunch: Barley with tuna and eggplants
  • Snack: 2 pears
  • Dinner: Pork fillet with broccoli.

Phase 2: Wednesday

  • Breakfast: Egg white omelette with vegetables
  • Snack: Sliced turkey with zucchinis and mushrooms
  • Lunch: Steamed fish with vegetables
  • Snack: Ham toast with tomatoes and salad
  • Dinner: Bresaola with peppers

Note: In the second phase, focus on consuming mainly proteins, including lean cold cuts, fish, and white meats.

Phase 2: Thursday

Breakfast: Egg white omelette with mushrooms and zucchinis
Snack: 3 hard-boiled eggs without the yolk
Lunch: Peppers stuffed with tuna
Snack: Smoked salmon with grilled vegetables
Dinner: Veal rump with salad and tomatoes.

Note: Dairy products are not allowed in the first and second phases.

fast metabolism diet
During the third phase it’s possible to include legumes.

Phase 3: Friday

  • Breakfast: Toast with egg
  • Snack: A handful of almonds
  • Lunch: Salad with tuna
  • Snack: Buckwheat pancakes
  • Dinner: Fish with potatoes

Note: For the third phase, you can enjoy snacks like avocado, seeds, and dried fruit.

Phase 3: Saturday

  • Breakfast: Toast with peanut butter
  • Snack: Fresh fruit smoothie
  • Lunch: Legumes with vegetables
  • Snack: Avocado fruit salad
  • Dinner: Pork loin with vegetables

Note: Legumes are incorporated in the third phase.

Phase 3: Sunday

  • Breakfast: Fresh fruit smoothie
  • Snack: Raw vegetables
  • Lunch: Swordfish with broccoli
  • Snack: A handful of hazelnuts
  • Dinner: Baked pumpkin stuffed with vegetables and meat

Contraindications of the fast metabolism diet

While it’s not a strict low-calorie diet, it can lead to a calorie deficit due to the specific food choices and timing of meals. It should be used with caution, primarily for short-term goals, and under the guidance of a healthcare professional to ensure it aligns with your health and dietary requirements.

If you have certain medical conditions, such as diabetes, heart disease, kidney problems, or gastrointestinal disorders, the fast metabolism diet may not be suitable for you. It’s essential to consult with a healthcare professional before starting any new diet to ensure it aligns with your specific health needs.

Pregnant or breastfeeding individuals should be cautious about embracing this diet. The fast metabolism diet may not provide the necessary nutrients for both the mother and the developing child. It’s crucial to prioritize a well-balanced, nutrient-rich diet during pregnancy and breastfeeding.

Disclaimer: Always consult a doctor and a nutritionist before attempting any diet, including the fast metabolism diet, to receive personalized advice.

More on this topic

You might also like: