How to Start a Fast Metabolism Diet for Quick Weight Loss

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A fast metabolism diet is one of the most effective ways to lose weight quickly. Find out more about this method here!

The Fast Metabolism Diet (FMD) promises rapid weight loss by manipulating your metabolism through specific food choices and exercise routines. Let’s explore its phases, potential benefits and drawbacks, and consider alternative approaches for healthy weight management.

Key Takeaways:

  • The Fast Metabolism Diet (FMD) aims for rapid weight loss by manipulating metabolism through specific foods and exercises.
  • The diet consists of three phases focusing on different food types and activities.
  • Emphasis on protein, healthy fats, and avoiding processed foods and sugary drinks.
  • Effectiveness for weight loss lacks scientific backing.
  • Consultation with a healthcare professional before starting is crucial.
  • Physical activity is essential for weight management and overall health.
  • FMD is a complex, restrictive diet not suitable for everyone.

What Is the Fast Metabolism Diet (FMD)?

The Fast Metabolism Diet is a practical plan for losing weight quickly. You should be careful about what you eat, though, because if you overeat, you may gain weight instead of losing it.

The Fast Metabolism Diet doesn’t require counting calories or tracking fat. It does require sticking with the allowed foods on this plan and avoiding other foods, which may be challenging since some of the foods not allowed are commonly found in the standard American diet.

This diet is based on the theory that your metabolism will speed up if you eat only certain foods in a specific order. There are no scientific studies to support this claim.

Dieters should eat more protein, have fewer carbs, and avoid sugar. Hormones cause weight gain, and the diet plan outlines these effects. Your liver needs to be healthy if you want to lose weight. Muscle mass is essential as well. Fatty tissue is stored in different areas of the body.

Fast metabolism diet is suitable for those who want to lose weight without exercising. People who follow this diet should eat less than 2000 calories per day. They should avoid:

  • eating more than three meals a day.
  • drinking alcohol

They should:

  • drink plenty of water throughout the day
  • eat whole grains, fruits, vegetables, lean meats, fish, nuts, seeds, beans, and dairy products.

What do you eat on the fast metabolism diet?

The fast metabolism diet focuses on consuming protein and healthy fats such as avocado, nuts, seeds, olive oil, and coconut oil. It’s essential to avoid processed foods and sugary drinks.

This type of diet can be effective for weight loss if you look to burn fat quickly or lose weight in general.

You should only follow this kind of diet if you have a medical condition that requires it. If you don’t have any health issues, better options are available. The idea behind this diet is sound, but it has not been proven scientifically.

It’s also important to note that this diet isn’t intended to replace regular exercise. This means that people should still include aerobic exercises in their daily routine.

What are the phases of the Fast Metabolism Diet?

Each phase of the diet regimen includes its specific focus and distinct list of foods. According to Pomroy, the phases assist your body heal from previous phases and preparing your body for the following phase. The last week, and after which they repeat three times for four weeks:

  • Phase 1 (Unwind Stress): High-glycemic fruits, moderate protein, low-fat foods, and vigorous cardio. This phase aims to reduce stress hormones that hinder weight loss.
  • Phase 2 (Unlock Fat Stores): Very high protein, high vegetables, low-carbohydrate, low-fat, and strength training. This phase focuses on building muscle and mobilizing fat stores.
  • Phase 3 (Unleash The Burn): High healthy fats, moderate carbohydrates, moderate protein, low-glycemic fruits, and stress-reducing activities. This phase aims to balance hormones and optimize metabolism.

The concept is to give your body the diversity it requires to absorb the nutrients you need. “You require complicated carbohydrates, sugars from nature fat, protein, and even salt to maintain the normal chemistry of your body,” she says. You may require higher levels of these nutrients, particularly when you’ve been following poorly for an extended period.

But, she adds, it’s not advisable to include everything you require in one go. This is the concept behind the various phases. She says that the transition between phases will give the organs and systems targeted in each step a chance to rest and recover.

What to eat in Phase 1? 

Phase 1 is the high-glycemic, moderate protein low-fat phase. It comprises carbohydrate-rich food items like brown rice quinoa, fruits rich in natural sugars, and average protein foods low in fat.

  • Quinoa
  • Oatmeal
  • Mangoes
  • Apples, Figs, Oranges
  • Lean beef

Foods that contain refined sugars:

  • Wheat
  • Corn
  • Juice
  • Dry fruit
  • Milk-based products that are high-fat include cheese.

Phase 1 comprises breakfast, lunch, dinner, and breakfast and snacks. Breakfast includes cereals and fruit. Lunch consists of grains, vegetables, protein, and fruit, while dinner is composed of grains, vegetables, and protein. This pattern is a way to teach your body to make use of food for energy instead of using it to store fat.

The first phase of exercise should consist of one day of intense cardio. Pomroy suggests running exercising using an elliptical trainer or an upbeat class.

What to eat in Phase 2? 

The Phase 2 phase is the high-protein, high-vegetable low-carbohydrate, and low-fat stage of the Fast Metabolism Diet. It is packed with cruciferous vegetables high in nutrients and a lot of lean protein.

  • Asparagus
  • Lean beef
  • Buffalo/bison
  • White meat poultry
  • Egg whites
  • Low-fat fish

What is not to eat Fruits (or fruit juice), grains (including wheat and corn), refined sugar, high-fat beef dairy products, and cheese. Like Phase 1, Phase 2 comprises breakfast, lunch, and dinner, as well as two snacks. The emphasis is on food items that help build muscle rather than high in carbs, such as grains and fruits. Breakfast includes lean protein as well as an ingredient. Lunch is another source of protein and vegetables, and dinner is the main meal with more vegetables and protein. Both snacks are protein-rich and lean, like buffalo jerky or slices of deli chicken.

In Phase 2, the workout should be at least one day of training, emphasizing heavy and minimal reps.

What to eat in Phase 3? 

The third stage of Nutri-Age, called the Phase 3 phase, has high healthy fat, moderate carbohydrate, and modest protein content. Includes foods with healthy fats like coconuts, avocados, berries, some cereals, and a bit of meat.

  • Avocados,
  • coconuts and
  • olives are all high in healthy unsaturated fats.
  • Salmon,
  • asparagus,
  • beans and
  • cauliflower is also a good source of vitamin K2.

Quinoa is great for people with diabetes or low calcium levels because it has a high magnesium-to-calcium ratio.

Beef, poultry, and wheat refined sugar-based products such as cheese are part of Phase 3. The goal of the morning meal is to provide fruits, a fat/protein source, and grain and vegetables. Lunch comprises a combination of vegetables, fruits, and meat or fish. Dinner is made up of a source of fat and protein and a vegetable and starch/grain. Both munchies are brimming with beneficial fat and include veggies.

The third exercise stage entails at least one day of activity that reduces stress, such as yoga or a massage.

You need to keep following the same diet as often as you want until you reach your desired results after completing one week and the three phases.

Pros of Fast Metabolism Diet 

Habits That Will Ruin Your Metabolism

This diet is a fast, effort-free way to lose weight. Food is not the enemy but the medicine and the fuel we need to rev up our sluggish, broken-down metabolisms. We need to burn fat instead of storing it. This is the ultimate solution for those who want to naturally and effortlessly eat their way to a slimmer and healthier self.

Skinny people are skinny because they overeat junk food. But you shouldn’t call them skinny unless they’re underweight.

Fresh fruit and vegetables, lean proteins, whole grain products, and nuts are all examples of healthy meals. A weekly diet should provide enough variety to pique your interest while still meeting your nutritional needs. Aerobic exercise, strength training, or yoga are all forms of physical activity.

Cons of Fast Metabolism Diet 

This diet can be quite intimidating. You must first understand what you’re permitted to eat and what you’re not to consume. It’s also challenging to remember which days you should consume specific foods. However, the diet will assist you in learning about new foods and getting used to them. Because it necessitates rigorous adherence to a fixed timetable, it is not feasible for most people.

The Fast Metabolism diet is healthy and includes a thorough exercise plan, but it’s too complicated and restrictive for most people to maintain long-term.

Important Considerations

  • The FMD emphasizes calorie restriction without explicitly mentioning it. Remember, sustainable weight loss requires creating a calorie deficit, regardless of the specific dietary approach.
  • Claims of effortless weight loss and guaranteed results are unrealistic and potentially misleading.
  • Consulting a healthcare professional before starting any diet, especially restrictive ones like the FMD, is crucial.

Physical Activity and Fast Metabolism Diet

The first step in developing a metabolic syndrome is an increase in adiposity. The second step involves insulin resistance, which can be triggered by environmental factors such as diet. Physical activity may protect against obesity-related diseases by affecting energy expenditure, body composition, and metabolism.

In this context, a recent study showed that high physical activity levels are associated with lower fasting glucose concentrations in obese men, suggesting that exercise might protect against type 2 diabetes. However, whether or not physical activity protects against diabetes depends on the intensity of the exercise performed. For example, moderate-intensity physical activity improved glycemic control in patients with type 2 diabetes, whereas vigorous-intensity physical activity did not.

In addition, another study found that after adjusting for age, sex, and BMI, there was no association between leisure-time physical activity and the risk of developing diabetes.

However, these studies were cross-sectional and thus cannot establish causality. Moreover, it remains unclear how different intensities of physical activity affect the progression of diabetes.

It is known that regular exercise improves cardiovascular health. Regular physical activity seems to decrease the occurrence of certain chronic diseases like heart disease, stroke, hypertension, and diabetes. However, it is still unclear whether physical activity can actually prevent or delay the onset of these diseases.

Healthy Foods in Fast Metabolism Diet Plan

Dr. Nizar Sattouf has designed the Healthy Foods In Fast Metabolism Diet plan. He is a world-renowned expert in nutrition and fitness who has written several books about health and wellness. This particular book was published back in 2012. It contains all the information you need to know about losing weight quickly and effectively. If you want to learn more, the book contains easy instructions that will help you understand what is required to get started with the fast metabolism diet. It also provides detailed explanations of each component included in the program.  

Which foods increase metabolism and burn fat?

The best way to boost your metabolism is by eating fewer calories than you expend. This means cutting back on snacks, sugary drinks, and processed food. Instead, eat smaller meals throughout the day. If you want to burn fat, focus on high-protein foods like eggs, lean meats, fish, nuts, and seeds.

What foods help burn belly fat?

The best way to reduce belly fat is by eating fewer calories than you consume. This will lead to weight loss, but it’s not always easy to cut back on food intake. Eating 2,500 calories instead of 3,000 per day may not make you lose a lot of weight. Instead, you may find yourself hungry all the time. To avoid this, try eating fewer calories overall. If you want to lose weight fast, focus on reducing the amount of calories you take in each day.

How do you lose weight with a fast metabolism?

The first step is to eat fewer calories than you burn each day. This will cause your body to start burning fat stores instead of carbohydrates. To speed up your metabolism, try eating smaller meals throughout the day rather than three large ones. If you want to lose weight even faster, add some exercise to your daily routine.

What are the signs of a fast metabolism?

Metabolic rate is the amount of energy used up by our bodies

The best way to tell if you have a fast metabolism is by looking at your body composition. If you’re leaner than usual, it could mean you have a high metabolic rate. A higher metabolic rate means you burn calories more efficiently, which leads to weight loss.

Is it good to have a fast metabolism?

A fast metabolism diet is a high-protein, low-carbohydrate diet that encourages rapid fat burning. It may not be appropriate for everyone, but if you’re looking to shed some pounds quickly, then this could be a great option.

What causes fast metabolism?

The fast metabolism diet works by eating fewer calories than usual but still consuming enough protein and fat to keep you feeling satiated. This means you’ll eat less overall, which helps you burn more energy.

Can you eat bananas on fast metabolism diet?

Yes, but only if they are ripe. Bananas have lots of resistant starch, which speeds up digestion. This means that it will take longer for you to feel hungry again after eating them.

What is the 3-week metabolism Diet?

The 3 Week Metabolism Diet is based on the idea that you will lose weight if you eat fewer calories than you burn every day. It involves eating less food each day, but it doesn’t specify precisely what you should eat. Instead, it suggests that you eat foods high in protein and fat, which will keep you feeling fuller longer.


The Fast Metabolism Diet focuses on weight loss by addressing metabolism through food and exercise. Before starting a very strict diet, it is important to think about its limitations and talk to a doctor. Although it can help some people lose weight quickly. Incorporating regular physical activity alongside a balanced diet remains crucial for sustainable weight management and overall health.