Fast metabolism diet makes you lose up to 10 kilos in 28 days

When balanced eating and exercise don’t have an effect on the scale, the diagnosis is almost certain: slow metabolism. Genetic feature? Could it be. Or else a sign that your body is defending itself from the restrictive diets to which it has already been subjected. The fact is that, in both cases, it burns the fewest calories to store the most. The Fast Metabolism Diet – chosen by actress and singer Jennifer Lopez – promises to turn this game around by making you incinerate fat 24 hours a day (and the promise is encouraging: minus 10 kilos in 28 days).

“But, to reach this goal, the rules of the diet must be strictly followed”, said the creator of the method, the North American nutritionist Haylie Pomroy, to . This means eat five meals a day, eat 30 minutes (maximum) after waking up, drink plenty of water and consume only the foods allowed on the lists.

Do you need to dry only 2 or 3 kilos? You should still stick to the same recommendations for four weeks though — that’s about as long as anyone needs to get out of fat-slow-burning mode. “The result is not just a slimmer appearance. But also more health”, says Haylie. That’s because, according to her, in addition to restoring and accelerating metabolism, the diet increases muscle gain and balances hormones.

feeding the fire

– (George Coppock/Getty Images)

Calorie counting and skimpy servings don’t exist. On the Fast Metabolism Diet, you can eat freely of vegetables and lean meat in generous doses even in the most radical stage, phase 2. In the same week, you go through two other phases, 1 and 3 – each with a different goal (see below).

It works like this: “Every two days, three at the most, the person should change the proportion of healthy carbohydrates, proteins and fats on the menu”, explains Kátia Vieira, official coach of the method in Brazil. That is, you do not starve and do not fall into monotony. But be prepared to give up highly industrialized products and those with the potential to provoke inflammatory processes in the body, such as cow’s milk and derivatives (cheese, yogurt), corn, soy and gluten-containing cereals (wheat, barley, malt and oats ) and potato. Sweets, fruit juices, dried fruits, coffee, soft drinks (regular and zero) and alcoholic beverages are also excluded. At the end of the four weeks, these foods can slowly return to the menu. But, according to Haylie, it’s quite possible that you’d prefer to give up some of them to maintain the right weight and well-being achieved with the diet.

More: Hibiscus tea diet eliminates up to 4 kilos in 15 days

In time: to facilitate the result, the author of the diet suggests associating exercises with the different phases. So, let’s incinerate the fatty ones?

Phase 1 of the Fast Metabolism Diet: relax the adrenal glands

The objective is to reduce the secretion of the hormone cortisol which, in excess, increases fat stores. In this phase, which lasts two days, the menu has a higher dose of carbohydrates and, therefore, the glycemic index is high. To relax, the organism needs to believe that it will not be subjected to another calorie-restricted diet.

allowed foods

Greens and vegetables (at will, except sweet potatoes and carrots, in moderate portions). Pumpkin, celery, zucchini, artichoke, curly lettuce, asparagus, eggplant, beetroot, broccoli, bean sprouts, mushroom, cauliflower, yam, cassava, cucumber, arugula, tomato and green beans.

Fruit (three or four servings). Pineapple, blackberry, blueberry, guava, kiwi, orange, lemon (Tahiti and Sicilian), apple, papaya, mango, watermelon, melon, strawberry, pear, tangerine.

Animal protein (portions controlled, see menu). Lean red meat (duckling, rump, filet mignon), nitrate-free roast beef and chicken sausage, skinless chicken, fish (tuna in water, sole, hake, sardines in tomato sauce) and egg white.

Vegetable protein (portions controlled). Beans, chickpeas and lentils.

Grains and starches. Brown rice, gluten-free rolled oats, sugar-free rice milk, quinoa and tapioca

forbidden foods

Fat. Even the good ones.

Exercise: At least one day, do an aerobic activity (walking, swimming).

2nd phase of the Fast Metabolism Diet: unlock stored fat

It is the most restrictive step. Does not allow fruits, grains and legumes. But it only lasts for two days and the protein servings are generous. Plus, you’ll love the purpose: getting rid of old fat stores, the ones that resisted every other diet. The menu has a low glycemic index.

allowed foods

Greens and vegetables (at will). Chard, watercress, red lettuce, arugula, leek, endive, fennel, spinach and pepper.

Fruit (optional) Only lemon (Sicilian and Tahiti).

Animal protein (portions controlled). Same options as phase 1, plus light pork, jerky, lamb, tilapia, oyster, turkey, smoked salmon and sardines in tomato sauce.

forbidden foods

Vegetable protein, starches, grains and fat. All kinds.

Exercise: At least one day, do an activity with weights.

3rd phase of the Fast Metabolism Diet: burn fat stores

Food sources of healthy fat are back on the menu. It is the moment when the stored and mobilized fats in the previous phase will be used more intensely in the form of energy. This stage lasts three days and has a medium glycemic index.

allowed foods

Greens and vegetables. The same as in phases 1 and 2, but try to vary your choices as much as possible.

Fruits. Plum, blackberry, coconut, coconut water, lemon, blueberry, strawberry, peach, pitanga.

Animal protein. The same as in phases 1 and 2, plus tuna in oil, shrimp, pork (loin), lamb, lobster, squid, oysters, salmon, sardines in oil and trout.

Vegetable protein. Beans, chickpeas, lentils, almond milk or unsweetened cashews.

Grains and starches. Wild rice, gluten-free rolled oats, quinoa and gluten-free bread or toast.

Healthy fats. Avocado, olives, hummus with olive oil, oilseed paste (almond, walnut, pecan), coconut oil, extra virgin olive oil, raw seeds (pumpkin, sunflower, linseed, chia), tahini (sesame paste).

Exercise: At least one day, do stretching, yoga or another modality that promotes relaxation, such as meditation and massage.

Less 10 kilos in 28 days

– (George Coppock/Getty Images)

Start on Monday. This makes it easier to fit the three phases into the same week. Get inspired by these menu examples and consult the lists of allowed foods to assemble the other days. The three phases must be repeated every week until you complete the 28 days of the diet.

1st stage

MONDAY AND TUESDAY

Breakfast: Oat smoothie (gluten-free) with red fruits or tapioca stuffed with chickpea paste (oil-free)

Morning snack: 1 orange (or other fruit from the list)

Lunch: Unlimited greens and vegetables salad + 1 portion of chicken with broccoli + 1/2 cup. (tea) cooked grain quinoa (prepare the same way as rice) + 1 slice of pineapple

Afternoon snack: 1/2 cup. (tea) watermelon cut into cubes (add 1 tbsp/tea of ​​Sicilian lemon juice and 1 pinch of cayenne pepper, optional)

To have lunch: Salad of leaves and vegetables at will + 1 fillet (120 g) of grilled filet mignon + 4 col. (soup) brown rice with grated zucchini

2nd phase

WEDNESDAY AND THURSDAY

Breakfast: 3 egg whites, scrambled or cooked (suggestion: separate the yolk and carefully place the egg white in almost boiling water, let it cook for 5 minutes. Remove from the water with a slotted spoon and season with salt, oregano and chopped parsley)

Morning snack: 2 slices of smoked salmon (or tuna in water) + fennel stalks at will

Lunch: Arugula, red lettuce and mushroom salad + 1 bell pepper stuffed with ground beef

Afternoon snack: 3 slices of roast beef (nitrate free) + cucumber sticks as desired

To have lunch: 1 plate (bottom) of chicken soup with vegetables (see recipe)

3rd phase

FRIDAY, SATURDAY AND SUNDAY

Breakfast: 1 gluten-free toast with 1 egg scrambled with oregano and a little salt + 1 glass (200 ml) almond milk, beaten with 3 tbsp. (soup) avocado

Morning snack: 1 apple baked with cinnamon powder (or cocoa powder) + 1/4 cup. (tea) of unsalted raw nuts (almonds, Brazil nuts)

Lunch: Unlimited greens and vegetables salad + 1 portion of baked salmon with sweet potatoes + 1 peach

Afternoon snack: 1 cup (200 ml) coconut water + 1/4 cup (tea) unsalted raw nuts (walnuts, almonds)

To have lunch: Curly lettuce, mushroom, tomato and olive salad + 1/2 cup. (tea) cooked grain quinoa + 4 col. (soup) of ground beef sautéed with olives and boiled egg

Stocks, spices and condiments

Level 2

Stevia, chicken or vegetable broth free of coloring and preservatives (use instead of oil for sautéing, roasting and grilling foods), caffeine-free herbal teas, herbs, ginger, unsweetened pickles and mustard.

Phases 1 and 3

All of phase 2, plus cocoa powder (sugar free), cinnamon, turmeric, vinegar and black and red pepper (dedo-de-moça, cayenne).

Water: Drink at least 2 liters a day, between meals, in addition to caffeine-free herbal tea (if you want to sweeten it, just use stevia).

Salad dressing: In phases 1 and 2, use lemon, ginger and pepper (dedo-de-la-da-la, cayenne) at will – these are ingredients that help reduce inflammation in the body, facilitating the burning of fat. Add oil only in phase 3.

The Fast Metabolism Diet became a bestseller in the United States. In 2013, the book spent 21 straight weeks on The New York Times bestseller list. Buy here.