The Fast Metabolism Diet by Haylie Pomroy proposes a diet based on eating well and exercising instead of limiting calories.
- Bullet Summary
- Full Summary
- It’s All About Burn Rate
- The Less You Eat, The Fatter You Get
- The Less You Eat the More Muscle You Lose
- To Lose Weight: Make Peace With Food
- The Fast Metabolism Diet Phases
- The Fast Metabolism Diet – Phase 1
- The Fast Metabolism Diet – Phase 2
- The Fast Metabolism Diet – Phase 3
- The Fast Metabolism Diet Rules
- The Rules After the Diet
- The Fast Metabolism Diet Criticism
- Real Life Applications
- When you diet your organism goes into crises mode and converts all food into fat
- What you burn is more important than the calories you eat
- Switch to a mindset of making food work for you instead of working against it
If you have been dying ineffectively for a while, you have been teaching your metabolism to store fat.
The Fast Metabolism Diet a 28 days program to jump start your body again.
It’s All About Burn Rate
Pomroy says losing weight is not a matter of eating less calories and that “calories in, calories out” is simply not true.
It’s no a matter of eating fewer calories, but it’s about burning them, she says.
And you can fire up your metabolism in a way that it will burn more calories, even when you eat a lot of them.
The Less You Eat, The Fatter You Get
The metabolism is either burning, storing or building.
The problem of eating less is that your metabolism interprets the limited calories as starvation. And it answers by cooling down and storing.
We switches from energy consumption into energy conservation, and energy conservation means storing our calories as fat.
Pomroy says that when our metabolism slows down a lot, we will even store lettuce as fat!
The Less You Eat the More Muscle You Lose
Your body will always look for fuel to burn, no matter how much you eat. But fat is not the first source it will be looking for.
Muscle comes before fat!
To Lose Weight: Make Peace With Food
The author proposes a complete overhaul to how most people approach nutrition and dieting.
She says that eating less doesn’t help, and looking at food as an enemy only complicates matter further.
It’s indeed not true for example that tasty food is an enemy of yours. Good food is your friend, and with a fast metabolism you can even enjoy desserts and your body will burn them.
It’s stressing over food that makes us unealthy -and fat- instead. As we’ve already seen, eating less is stressful for our bodies and as soon as we eat a tad little more, our metabolism will grab those extra calories and immediately store them up for the harder times.
The Fast Metabolism Diet Phases
The Fast Metabolism diet plan comes in three phases, all included in one short week:
- Unwind (Phase 1)
- Unlock (Phase 2)
- Unleash (Phase 3)
Each phase come with different foods and different exercises. The idea is that of keeping a high variety so that your body never gets used to what’s coming.
The Fast Metabolism Diet – Phase 1
Phase 1 of The Fast Metabolism Diet must persuade the body that there is not shortage of food, that it’s not an emergency and that it can stop storing fats.
Phase 1 is low fat, moderate proteins and high-glycemic.
Meals of Fast Metabolism Phase 1:
BREAKFAST: Grain and fruit
LUNCH: Grain, protein, veggie and fruit
DINNER: Grain, protein, veggie
Foods in Phase 1
Go for carbs such as:
- Brown rice
- Rice milk
- Wild rice
Among the carbs you will still avoid though: refined sugars, wheat, or corn.
Natural sugars such as:
High in B and C vitamins such as:
- Lean beef
Exercises of Fast Metabolism Diet Phase 1
At least one day of cardio.
The Fast Metabolism Diet – Phase 2
In Phase 1, you relaxed and calmed your body with plenty of food, encouraging it to digest it rather than than storing it.
The food and exercises of Phase 2 are designed to encourage your body to absorb proteins and release fat. The key to the release are the lean proteins and the vegetables.
Phase 2 also prepares the body for Phase 3, where the focus is on hormone production to burn all the newly released fat.
Phase 2 lasts for two days.
Meals of Fast Metabolism Phase 2:
BREAKFAST: Protein, veggie
LUNCH: Protein, veggie
DINNER: Protein, veggie
Foods in Phase 2:
- Leafy greens
- Onion and garlic
- Lean beef
- Lean pork
- White-meat chicken and turkey
- Low-fat fish, like cod, flounder, and halibut
Exercises of Fast Metabolism Diet Phase 2:
At least one day of strength training. A good idea is heavy weights lifting with low reps (as also recommended in Bigger, Leaner, Stronger).
The Fast Metabolism Diet – Phase 3
Phase 3 binges on fats and it lasts three days long.
In this final phase you will start seeing some changes already. Your belly will flatten and your cellulite will subside.
Meals of Fast Metabolism Phase 3:
BREAKFAST: Fruit, fat/protein, grain, veggie
SNACK: Fat/protein, fruit (optional)
LUNCH: Fat/protein, veggie, fruit
SNACK: Fat/protein, veggie (optional)
DINNER: Fat/protein, veggie, starch
Foods in Phase 3:
- Nuts and seeds
- Olive oil
- Quinoa pasta
- Beef and chicken liver
Watch out though that ahase 3 is not just Phase 1 plus fat. Contrary to phase 1, you must keep the sugar low. Fat is not easy to digest, and if you eat it in combination wit sugar, your body will go for the sugar instead of the fat.
Low GI foods are essential here for that reason.
Same for carbs: sprinkle enough of them to keep the energy going but not so much that you override the fat-burning effect.
Exercises of Fast Metabolism Diet Phase 3:
Do some stress-relieving activities such as yoga, meditation or deep breathing. Even a massage counts as it increase the blood flow to the fatty areas and reduces stress and cortisol.
The Fast Metabolism Diet Rules
For the successive 3 weeks, these are the rules:
- You must eat (5 times a day, 35 times a week, you can’t skip)
- Eat ever 3 to 4 hours (except sleeping)
- Breakfast within 30 minutes of waking
- Stay on the plan for the full 28 days
- Stick to the foods and plan
- Follow the phases in the order
- Drink half your body weight in ounces of water every day
- Eat organic whenever possible
- Meats must be nitrate free
And avoid the following:
- No wheat and corn (they’re too heavily modified these days)
- No dairies (especially fat-free ones, they’re the worst)
- No soy
- No refined sugar
- No caffeine or alcohol
- No dry fruits of fruit juices
- No artificial sweeteners
The Rules After the Diet
And these are the rules after the 28 days:
- If It’s Fake, Huge Mistake (eat real food)
- Always Eat Within 30 Minutes of Waking
- Don’t Fast Before Exercising (or you burn your own muscles)
- Three Meals, Two Snacks
- Celebrate the Seasons (eat the seasonal foods)
- Embrace Your Culture
- Make Time and Cupcakes (if you bake it yourself, you can enjoy a cake every once in a while)
- Chart Your Path (plan your week in advance)
- Keep Cooking and Slow Cooking
- Keep Freezing (freeze your meals after cooking: much easier for you)
- Maintain Your Crash Stash
- Stay Quit (after the 28 days your organism can handle a splurge every once in a while, but don’t indulge caffeine, gluten, corn, soy, sugar, alcohol, and processed foods)
- Drink Up
- Keep Moving
- Repeat the Diet as Needed
- Stay Organic
- Chill Out
- Keep Loving Food
The Fast Metabolism Diet Criticism
The Fast Metabolism Diet has drawn plenty of criticism. Here is some of it:
Langer basically says that The Fast Metabolism Diet is a marketing book with little science behind it.
She says that there is no such thing as a fat-burning food. And you cannot “trick” your metabolism into following your food-driven commands as if it were a light switch.
She also spots a few inconsistencies, such as saying “no soy” but then recommending vegan to eat tofu and tempeh which are, well, all soy.
Langer says the diet can work indeed, but it’s because it’s simply a low calories diet, not because of the metabolism shenanigans.
It’s a myth that frequent daily meals will boost your metabolism.
Real Life Applications
Don’t Exercise Before Eating
Up until now I was exercising every morning after waking up. However that’s not ideal says Pomroy. Other sources say you should eat after exercising.
Well, for sure I wasn’t doing it right though as I was as far from meals as possible.
Something to keep in mind if you work out.
Doesn’t Work for Everyone
The reviews of the book clearly shows the Fast Metabolism Diet does not work for everyone. Most of all though, it doesn’t work for people with food addiction, for whom I can imagine this diet could actually be disastrous.
If you have huge cravings and do lots of unstoppable binge eating I recommend Bright Line Eating
Possibly in an effort to build authority, The Fast Metabolism Diet feels a bit braggart to me in the beginning (sultan of Dubai flying in, “last diet book you’ll ever need.. “).
And the overall presentation, including the name of the phases, sound more like marketing to me than science (not saying it’s all marketing, but it does sound like that).
It’s not easy getting through the 28 days of The Fast Metabolism Diet.
Deterministic and Too Detailed
by the fifth day of the week, your body is beginning to get suspicious. Wait a minute, it thinks. There hasn’t been much fat coming in. Maybe we’d better start storing some?
My problem is not so much that she treats the body as a sentient being. It’s that it’s very deterministic. How can she says that “by the fifth day” the body will be at that stage?
I’m not convinced, I feel the personal variance and randomness are just to big to be so deterministic.
Works At Least for Someone
There are positive reviews on Amazon of people saying it worked for them. I wouldn’t trust Amazon reviews as I’m sure many are fake.
However, there are many positive reviews online as well. I believe it worked for at least some people out there.
Also consumercompare shows that some enjoyed weight loss, albeit not as major as the book advertises.
Promotes Healthy Approach to Food
Pomroy promotes a healthy, loving approach towards food. She makes no sworn enemies and doesn’t demonize any food class.
Calories Counting Debunking
The idea that losing weight just by counting calories won’t work holds.
I’m not a big fun of this idea of “keeping the body guessing”, as if the organism is sitting at a poker table across of you.
I don’t think The Fast Metabolism Diet is very scientific in that. And its highly deterministic approach of splitting your time into exact days feels off to me.
And at the end of the days, The Fast Metabolism Diet promotes a healthy, loving approach towards food. And the guidelines for after the 28 days diet could actually apply to just about anyone.