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The Fast Metabolism Diet Review: What, How and Does It Work?


All About The Fast Metabolism Diet: A Detailed Guide to Shedding Pounds

In the attempts to lose weight, and that too fast, several diet plans have surfaced in the recent years. Continuing in this struggle, Haylie Pomroy, a renowned celebrity nutritionist and wellness coach, introduces us to the Fast Metabolism Diet (FMD). A revolutionary plan, the Fast Metabolism diet promises to help you shed around 20 pounds (9 kg) in just 28 days. With parallels with other diet plans, this diet garners results not just because of its low-caloric consumption, but in a wholesome approach to a routine that combines diet, exercise and overall lifestyle changes.

While this diet, like the Tom Brady diet, may work for some, it might not for others.

About The Fast Metabolism Diet | Phase 1 | Phase 2 | Phase 3 | Foods to Avoid | The Science | 28 Days Fast Metabolism Diet PlanThe Final Verdict | FAQs

What Is The Fast Metabolism Diet?

The unique structure of the Fast Metabolism Diet is divided into 3 phases that lasts a week. Each phase targets different aspects of your metabolism. This approach optimizes metabolic functionality so your body burns fat faster.

Here’s a quick overview of how this diet functions:

  • Phase 1 of the 28 Days Fast Metabolism Diet gets your metabolism to work by encouraging you to consume high-glycemic, high-carb and moderate-protein foods along with aerobic exercises such as dance workouts.
  • Phase 2 switches your diet to high-protein and low-carb foods, getting your body to use stored fat for energy, along with strength training such as battle rope workouts.
  • Phase 3 is all about sustaining the fat-burning process as you consume fat, carbs and proteins in a balanced way, coupled with yoga.

Caloric Deficit: Balancing Consumption and Activity

Whether you’re following the DASH Diet or the Banting Diet, if your goal is to lose weight, then you have to in a caloric deficit. This applies to the Fast Metabolism Diet as well. The FMD takes a structured approach to sustainable weight management and weight loss by encouraging changes in your diet, lifestyle and overall physical activities such as including 10-minute HIIT workouts.

Incorporate these under 500 calorie salads to stay full and healthy.

Sustainable Lifestyle: For The Long-Term Gains

Although you might get some quick results through the Fast Metabolism Diet, its long-term health and weight management benefits are what make it a success. Although many people find this diet challenging because it cuts back on caffeine, this is actually what makes it perfect for lifestyle modifications. It encourages you to incorporate exercises and a tailored diet so you’re not just making changes for a week – you’re making changes for a lifetime.

  • Nutritional Changes: For the 28 days Fast Metabolism Diet, you follow a strict list of foods to consume and avoid in each phase. This pushes you into developing healthy eating habits that you can maintain in the long run.
  • Tailored Workouts: In each phase, you’re supposed to challenge your body with tougher workout routines to keep your body actively challenged. This also promotes a healthy metabolism.

Want to destroy your muscles? Check out the Insanity Workout Routine!

Quick Scan

Here’s a quick overview of what the fast metabolism diet is:


The 3 Phases of the Fast Metabolism Diet


The Fast Metabolism Diet has three phases in a week. The first 2 phases have two days while the last phase has three days, just like the Warrior Diet. However, these are weekly phases vs. 2 days phases in this diet.

Each phase has its own foods and recommended workouts as discussed below:

Phase 1: 2 Days

Haylie Pomroy says that this phase is meant to release stress. It is to convince your metabolism that it is “no longer in an emergency situation”. During this phase, you are recommended to avoid using cooking oil and, in its place, you can use vegetable or chicken stock.

During these two days you are advised to eat high-carb whole grains with protein like chicken. Mangoes, pineapples and other high-glycemic foods are also on the list.

Also, this phase emphasizes the use of foods rich in vitamins B and C such as lean beef, oranges, turkey, kiwi and lentils.

The purpose of this phase is to get your body ready for weight loss. These choices of foods also help in lowering cortisol levels in order to prevent weight gain through stress management. Lastly, these foods also regulate your thyroid glands, necessary for a fully functioning metabolism to burn fats, proteins and carbs.

With all of this burning going on, you need to channel this energy into at least one intense cardio workout in these two days.

Burn calories with an intense HIIT workout plan.

Quick Scan

  • Objective: Rev up your metabolism with high-glycemic fruits, whole grains, and proteins into your diet. This phase decreases stress on your body and prepares it for effective weight loss.
  • Key Foods: Stimulate thyroid function with foods rich in vitamins B and C such as lean beef, citric fruits and whole grains.
  • Exercise: Engage in aerobic exercises such as kettlebell swings along with a healthy diet to improve your metabolism.

Phase 2: 2 days

The second phase of the Fast Metabolism Diet is about unlocking your stored fat. The 2-day period in phase 2 works on getting rid of stored fats. In this phase, you’re encourage to incorporate strength training into your routine to boost your fat burn.

This phase is all about eating proteins such as turkey, bison, fish, chicken and beef. According to studies, an increased protein intake significantly helps in muscle building and fat loss, which is the purpose of phase 2.

You’re also recommended to consume rich green vegetables like spinach, kale, broccoli, and collard greens. This is because these vegetables are alkalizing. The green vegetables lower the acidity in your blood, stimulating your liver to release stored fat.

Lastly, finish these two days with an intense HIIT running workout session. When training for strength, you need to focus on reps and controlling your eccentrics rather than overloading weights.

The best way to workout during this phase is to divide your days. This means doing both the push and pull split workout for your upper body on day 1, and leg workout on day 2, targeting muscles in each area of your body. Make sure you’ve got the right gym wear to stay mobile and flexible as you train!

Not comfortable with weights? Build lean muscles with resistance band full body workout.

Quick Scan

  • Objective: Move onto protein-rich foods and green veggies or even vegan salads for muscle building and fat loss. This phase aims to burn stored fat by boosting liver function.
  • Key Foods: Consume lean proteins and veggies such as broccoli, spinach and more to get your liver working.
  • Exercise: Add strength training to target large muscle groups such as back, chest and legs, burning calories and building muscle.

Phase 3: 3 Days

This is the part of the Fast Metabolism Diet that is all about speeding up the metabolic process. Now, you can bring back healthy fats to your diet. Also, you’re still sticking to protein and carbs.

In these 3 days, you’re recommended to add nuts, eggs, olive oil and other kinds of healthy oils, such as avocados and olive oils into your diet. The diet also introduces shrimp, seaweed and lobster due to the claims that these foods boost your metabolism.

Lastly, the type of exercise advised during are gentle, low impact and easy workouts that reduce stress levels. This can be meditation, yoga or other low impact hyrox exercises. Such activities help in reducing stress levels.

Incorporate these 4 exercises for mental health benefits to your routine and manage your stress levels.

Quick Scan

  • Objective: Add healthy fats back into your diet while maintaining protein and carb consumption to maintain metabolic rate and sustain fat burning.
  • Key Foods: Healthy fats from avocados, nuts, and olives, as well as metabolism-boosting foods like seaweed and shrimp are must-have.
  • Exercise: Go for stress-reducing activities such as yoga or meditation to lower cortisol levels and manage metabolism function.

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Foods To Avoid

Like with any other diet, there are certain foods you’re supposed to avoid when consuming this diet. These foods include:

  • Corn: As it often causes blood sugar rush, disrupting metabolic function.
  • Dairy: Is difficult for lactose-intolerant people to digest, and may lead to inflammation, hindering the metabolic process.
  • Wheat: Is high in gluten, which could cause inflammation and impact gut health negatively, slowing down your metabolism. Try gluten-free snacks if you struggle with inflammation.
  • Soy: Since it is processed, it disrupts hormonal balance, affecting the body’s metabolic rate.
  • Juices and Sugar: Loaded in sugar that leads to fat storage. If you have a sweet tooth, then try these low-fat desserts at home.
  • Artificial Sweeteners: Adversely impacts gut bacteria and potentially lead to cravings and a slower metabolism.
  • Alcohol: Impacts the liver, slowing down its function, which affects weight loss efforts.

In the case of vegetarians, you are allowed to consume tempeh, tofu and edamame. Also, your food can not contain any additives, preservatives, pesticides, or hormones of any kind – everything has to be organic.

The Science Behind The Fast Metabolism Diet


First, the diet suggests eating specific foods to increase metabolism. There is very little to no science that has actually proven anything like this.

During phase 1, you are advised to eat carbohydrates in good amounts. The goal of phase 1 is to help release stress. But science says the opposite, research shows that eating a lot of carbs can lead to higher stress levels. Also, there isn’t any factual data to back up the claims of phase 1.

Phase 2 has two parts to it. Part 1 calls for eating protein in order to build muscle. On the other hand, you have to alkalizing vegetables to trigger your liver stored fat. While the first part of the claim is accurate, high protein diets do help build muscle, the latter is not. There is no evidence that shows blood pH can be altered by eating certain vegetables.

Next, you can’t control or manipulate your metabolism. Some things are beyond your control for survival reasons. Even though there are a few foods that do cause slight changes in you pH, there is nothing like controlling your pH with a diet.

I’ve talked about coffee a lot, and well science even backs me up in this. Caffeine has positive effects on your body too. It helps with cognition, protects against Alzheimer’s and helps fight depression. So, no need to remove it.

It can help with weight loss because of the food restrictions, increase in fiber intake, increase in water consumption and a suitable exercise on a regular basis. If this lifestyle is adopted, then losing and keeping weight off is definitely on the cards.  

28 Days Fast Metabolism Diet Plan: 7-Day Sample

Day Phase Breakfast Lunch Dinner
1 & 2 Phase 1 – Unwind Stress Oatmeal with strawberries and honey, side of cantaloupe Quinoa salad with black beans, corn, bell peppers, and lime Grilled chicken, brown rice, steamed broccoli
3 & 4 Phase 2 – Unlock Stored Fat Scrambled egg whites with spinach and mushrooms, sliced cucumbers Turkey or bison lettuce wraps with shredded carrots and cucumbers Baked salmon, steamed kale, asparagus
5, 6 & 7 Phase 3 – Unleash the Burn Avocado toast on sprouted grain bread, mixed berries Spinach salad with grilled shrimp, avocado, walnuts, vinaigrette Stir-fried beef or tofu with vegetables in coconut oil, brown rice/quinoa

Easy Meal Prep Tips

  • Prep grains like quinoa and brown rice in bulk at the start of the week or weekend.
  • Store your chopped veggies in air tight containers.
  • Either marinade or cook your protein and freeze it in air tight containers.
  • Keep easy and low sugar snacks that are allowed by your phase on-the-go with you.

Key Notes

  • Drink at least half your bodyweight of water in ounces every day. If you’re in phase 1, do incorporate herbal teas.
  • Avoid inorganic or nitrate-loaded meats.
  • Add natural herbs or spices to your meals while keeping sodium on the low.

The Final Verdict

The Fast Metabolism Diet is another celebrity endorsed diet. While there have been numerous tall claims in the diet, it does work – just not for the reasons it claims.

See, the diet calls for a dietary change along with incorporating exercises and workouts relevant to each phase of the diet. So this combination of dietary changes and exercise can help you lose weight and keep it off.

Even though you can substitute the dietary changes to any diet, not just this one in particular, the Fast Metabolism is just another fad diet. It helps you lose weight by restricting certain foods and encourages clean eating.

However, the downsides are that it is unsustainable for a lot. There are five meals throughout the day and the clean eating along with the dietary restrictions make it difficult for someone living a fast-paced life.


How does the Fast Metabolism Diet work?

The fast metabolism diet works by switching your dietary pattern, taking it through 3 different phases. The Phase 1 lasts for 2 days, where you consume high-glycemic, carb-rich foods alongside moderate proteins, preparing your body for losing weight. In Phase 2, you intake a protein-rich, low-card diet to work the stored fat in your body, helping you build muscle. In the final, Phase 3, your diet now expands so you consume healthy fats, carbs and proteins in a balanced manner. Not only does this boost your metabolism, but it also improves your digestion, gives you hormonal balance and allows a sustainable weight loss.

How does a faster metabolism work?

A faster metabolism improves your body’s ability to convert food into energy, allowing your body to burn more calories during the day. This continues even when you’re resting. When you have muscle mass, engage in activity and have a healthy diet pattern, your metabolism works faster and more effectively. Since muscles are metabolically active, they burn more calories than fat. This means it’s important to strength train so you build more muscle mass and improve your overall metabolism. In addition, when you eat foods that are satiating and high in fiber such a protein, your metabolism works faster. Since a faster metabolism uses up more calories, it decreases the chances of fat being stored in your body, helping you manage your weight and energy levels.

How does the metabolic diet work?

The metabolic diet works by working around your food and dietary preferences and needs to boost your metabolism, so your body burns fat in an effective manner. Throughout this process, your diet cycles from 3 different phrases. While the first phase focuses on higher carbs, the second phase emphasizes on protein-rich foods to aid your fat loss and muscle building journey. In the third phase, you incorporate healthy fats and a balanced carb-protein diet. The metabolic diet aims to help you lose fat, build muscle, and get hormonal balance. It also aims to create sugar stability in your body for an efficient energy-burning method. In this way, you’re not just losing weight, you’re also improving your metabolic performance.

Is fast metabolism good for weight loss?

Yes, you can lose weight with a fast metabolism. With a faster metabolic rate, your body is able to convert food into fuel efficiently, which helps you burn calories throughout the day – even at rest. With more calories burned throughout, you’re able to maintain a caloric deficit, which is crucial for weight loss. In addition, people with a faster metabolism often lose weight more quickly than those with a slow metabolism. So by having a physically active lifestyle that focuses on staying healthy, eating a balanced diet and incorporating strength training, you can cut back fat and lose weight or maintain it.

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