What Is the Fast Metabolism Diet? (2023)

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.

The Fast Metabolism Diet claims to rev up your metabolism so that you can eat plenty of food and still lose weight. The diet's inventor, Haylie Pomroy, suggests that you can eat three full meals a day plus two snacks and lose up to 20 pounds in 28 days.

Your dietary goals are accomplished by rotating foods throughout the week. This, according to Pomroy, who is also a nutritionist, will speed up your metabolism so that you burn more calories and lose weight.

The Fast Metabolism Diet does not require you to count fat or carbs or track your calories. It does, however, require you to stick with the allowed foods on the plan and to strictly avoid other foods, which may pose a challenge since some of the foods that aren't allowed are common in the standard American diet (wheat and dairy products among them).

The Fast Metabolism Diet allows plenty of healthy fruits, vegetables, lean meats, and whole grains, which is a point in its favor. However, you're only allowed to eat certain things on certain days, which may be problematic for meal planning purposes. The premise of this diet—that it's possible to make your body's metabolism run faster by eating only certain foods in a particular order—does not have any medical studies to back it up.

Pomroy, a regular on NBC's "Extra" and "Access Hollywood," has worked with celebrities ranging from Cher to Robert Downey Jr. on weight loss and nutritional goals. She calls herself "the metabolism whisperer" for her focus on how the body burns calories and uses nutrients obtained through food.

According to Pomroy, diets, low-nutrient foods, and too much stress can slow down your metabolism, and weight gain is the result. The diet blueprint outlined in her bestselling book goes into detail on various hormonal effects of weight gain, plus the impact on your liver, your muscles, and your different types of fat.

The Fast Metabolism Diet might suit people who are seeking weight loss but who are also willing to incorporate exercise into their routines and give up entire categories of foods to achieve their goals.

What Experts Say

"The Fast Metabolism diet focuses on eating fairly healthy foods and promotes exercise, but the structure and rules around the diet are regimented and are not based on science."

Kelly Plowe, MS, RD

What Can You Eat?

There are six rules that Pomroy says are critical to follow in order to see success with the Fast Metabolism Diet. They involve eliminating five foods that make up the bulk of many people's diets, plus one particularly common ingredient in popular beverages:

  • Wheat
  • Corn
  • Dairy
  • Soy
  • Refined sugar
  • Caffeine

To make the elimination of these dietary staples more manageable, especially caffeine, Pomroy recommends patience—along with adding cinnamon to a morning smoothie and trying feverfew or ginkgo biloba, which may help with caffeine withdrawal headaches. Still, some people may find that giving up their morning latte (neither the caffeine nor the cow's milk is allowed as part of the Fast Metabolism Diet) is a bridge too far.

What You Need to Know

"The Fast Metabolism Diet," first published in 2013, has its roots in Pomroy's work in animal nutrition. In animal husbandry, it's possible to shape the type of meat produced by farm animals (fatty and marbled vs. lean) by manipulating the food the animals eat, which in turn either revs up or turns down their metabolism. Pomroy says she realized humans could achieve the same effect by eating different foods.

"Your metabolism is your body's system for dealing with the energy you take in through food," Pomroy writes. "The metabolism shuttles that energy into different directions according to what you eat and what you do. The beauty of your metabolism is that it can be manipulated because how you eat and move and live affects how much of your food is stored as fat, how much is used as energy, and how much is devoted to building the structure that is your body."

The Fast Metabolism Diet has a devoted following, with many people stating that it helped them lose significant weight without going hungry. However, critics note that the weight loss that's possible on the diet seems to result from calorie restriction, not from the complicated schedule of different foods.

The 3 Phases of the Fast Metabolism Diet

Each phase of this diet plan has its own focus and distinct food lists. According to Pomroy, the phases help your body recover from the previous phase and prepare for the next phase. The phases last for a week altogether, then repeat three times for four weeks in total:

  • Phase 1 (days one and two) is to "unwind stress and calm the adrenals."
  • Phase 2 (days three and four) is to "unlock stored fat and build muscle."
  • Phase 3 (days five, six, and seven) is to "unleash the burn," and focuses on your hormones, heart, and "heat."

The idea, Pomroy says, is to provide your body with the variety it needs in order to obtain all your necessary nutrients. "You need complex carbohydrates, natural sugars, protein, fat, and even salt to maintain normal body chemistry," she says, adding that you may need high levels of these elements, especially if you've been eating a poor diet for a long time.

However, she says, you shouldn't include everything you need at once, which is the idea behind the different phases. Shifting between the phases allows the systems and organs targeted in each phase to rest and restore in turn, she says.

Phase 1: What to Eat

Phase 1 is the high-glycemic, moderate protein, low-fat phase. It includes carbohydrate-rich foods such as brown rice and quinoa, fruits that are high in natural sugars, and low-fat, moderate-protein foods.

What Not to Eat

  • Foods with refined sugar

  • Wheat

  • Corn

  • Juice

  • Dried fruit

  • High-fat meats

  • Milk-based products, including cheese

Phase 1 includes breakfast, lunch, and dinner, plus snacks. Breakfast consists of grains and fruit, lunch includes a grain, a protein, a vegetable, and a fruit, and dinner features a grain, a vegetable, and a protein. This routine, according to Pomroy, teaches your body to use food as energy instead of storing it as fat.

Exercise in Phase 1 should include at least one day of vigorous cardio. Pomroy recommends running, working out on an elliptical trainer, or an upbeat aerobics class.

Phase 2: What to Eat

Phase 2 is the very high-protein, high-vegetable, low-carbohydrate, and low-fat phase of the Fast Metabolism Diet. It features high-nutrient cruciferous vegetables and lots of lean protein.

What to Eat

  • Leafy greens such as kale, collards, and mustard greens

  • Broccoli

  • Cabbage

  • Onions

  • Asparagus

  • Lean beef

    (Video) FAST METABOLISM DIET | Final Update

  • White meat poultry

  • Buffalo/bison

  • Low-fat fish

  • Egg whites

What Not to Eat

  • Fruit or fruit juice

  • Grains (including corn and wheat)

  • Refined sugar

  • High-fat meat

  • Milk-based products, including cheese

Like Phase 1, Phase 2 includes breakfast, lunch, and dinner, plus two snacks. However, the emphasis is on foods that will build muscle, as opposed to relatively high-carb fruits and grains. Breakfast features lean protein and a vegetable, lunch is another protein and vegetable, and dinner is protein and more vegetables. Both snacks are lean protein, such as buffalo jerky or a few slices of deli chicken.

Exercise in Phase 2 includes at least one day of strength training, with a focus on lifting heavy weights with low reps.

Phase 3: What to Eat

Phase 3 is the high healthy-fat, moderate carbohydrate, moderate protein, low-glycemic fruit phase. It includes foods that are high in healthy fats, such as avocados and coconuts, lots of berries, some grains, and little meat.

What to Eat

  • Nuts, seeds, and nut butters

  • Avocados

  • Coconuts

  • Olives

  • Salmon

  • Berries

  • Asparagus

  • Beans

  • Cauliflower

  • Quinoa

  • Seaweed

  • Beef and chicken liver

    (Video) Haylie Pomroy's Fast Metabolism Diet: Phase 1 Overview

What Not to Eat

  • Oranges

  • Peaches

  • Mangoes

  • Beef

  • Poultry

  • Corn and wheat

  • Refined sugar

  • Milk-based products, including cheese

Phase 3 includes breakfast with fruit, a fat/protein food, a grain, and a vegetable. Lunch features a fat/protein source, a vegetable, and a fruit, and dinner has a fat/protein source, a vegetable, and a grain/starch. Both snacks include a healthy fat plus a vegetable.

Exercise in Phase 3 includes at least one day of stress-reducing activity such as yoga or a massage.

Once you've gone through one week and all three phases, you are instructed to repeat the diet as many times as you wish until you obtain the results you want.

Sample Shopping List

The Fast Metabolism Diet emphasizes healthy fruits, vegetables,lean meats, andwhole grains,but limits consumption of certain food groups depending on which phase of the diet you're in. The following shopping list provides an overview of what you'll need during each phase. Keep in mind this is not a definitive shopping list and you may find other foods that work better for you.

Phase 1

  • Brown rice (long grain, short grain, basmati)
  • Brown rice pasta (penne, macaroni shells, spaghetti)
  • Quinoa (regular and tricolor)
  • Oatmeal (steel cut, quick-cooking, rolled oats)
  • Mangoes
  • Apples (pink lady, granny smith, Honeycrisp)
  • Oranges (navel, Cara Cara, mandarin)
  • Figs (fresh and/or dried)
  • Lean beef (lean cuts of steak and ground sirloin)
  • Turkey (turkey breast and ground turkey)
  • Lentils (green, red, black)

Phase 2

  • Dark leafy greens (kale, collards, mustard greens, Swiss chard)
  • Broccoli (florets and whole crowns)
  • Cabbage (red and green)
  • Onions (red, white, Vidalia)
  • Asparagus
  • Lean beef
  • Buffalo/bison (ground or sirloin tips)
  • White meat chicken (whole breasts)
  • Low-fat fish (cod, flounder, sole)
  • Eggs (whites only)

Phase 3

  • Nuts (almonds, walnuts, cashews, pecans, pistachios)
  • Seeds (chia, hemp, pumpkin, flax, sunflower)
  • Nut butters (peanut, almond, cashew, sunflower)
  • Avocados
  • Coconuts (whole, half, dried/shredded)
  • Olives (green, black, kalamata, castevetrano)
  • Salmon (fillet, smoked, canned)
  • Berries (blueberries, raspberries, strawberries, blackberries)
  • Asparagus (green, white, purple)
  • Beans (black, pinto, chickpea, kidney)
  • Cauliflower
  • Quinoa
  • Seaweed (wakame, hijiki, kombu)
  • Beef and chicken liver (whole/raw or canned/pate)

Sample Meal Plan

A variety of fruits, vegetables, whole grains, legumes, and healthy fats are encouraged during different phases of the Fast Metabolism Diet. You are advised to consume lean protein likechickenbreast, lean cuts of beef, and low-fat fish. Since it's recommended you restrict your caffeine and sugar intake, it might be best to just drink water with your meals to promote hydration and weight loss.

The following meal plan shows you what a typical day during each of the three phases might look like. Note this plan is not all-inclusive, and if you do choose to follow the diet, there may be other meals that are more appropriate to suit your tastes and preferences.

Phase 1

  • Breakfast:1 cup steel-cut oatmeal topped with 1/4 cup chopped apples and figs
  • Lunch:Quinoa-stuffed turkey roll-up (sub turkey breast for chicken and omit feta); 1 whole orange
  • Dinner:3-ounce grilled sirloin steak; 1/2 cup spiced brown lentils with brown rice

Phase 2

  • Breakfast:Eggwhite omelet (3 eggs) stuffed with 1 cup kale, 1/2 cup broccoli, and 1/4 cup onion
  • Lunch:Arugula salad topped with 1/2 cup steamed asparagus and 3 ounces of pan-seared cod
  • Dinner:1/4 pound bison burger served in a collard green wrap (no bun); 1 cup cabbage slaw (omit dairy)

Phase 3

  • Breakfast:12-ounce smoothie blended with 1 cup berries, 1/4 of an avocado, 1/3 cup shredded coconut meat, 1 tablespoon nut butter, 1 teaspoon chia seeds
  • Lunch:1 serving of loaded Mediterranean salad with cauliflower tabbouleh (sub olives for feta); 3-ounce fillet grilled or pan-seared salmon
  • Dinner:4-ounce serving beef liver and onions; 1/2 cup steamed asparagus; 1/2 cup quinoa

Pros and Cons


  • Diet contains lots of healthy fresh fruits, vegetables, lean meats, and whole grains

  • Exercise is strongly recommended

  • Different types of exercise are included

    (Video) What is the Fast Metabolism Diet? | Haylie Pomroy


  • Diet is complicated to follow

  • Food choice is limited day-to-day

  • Program may be difficult to follow long-term

As with all diets, the Fast Metabolism Diet has its benefits and drawbacks. Reviewing the pros and cons can help you decide whether this is the right diet plan for your weight loss goals.


Healthy Foods

The foods included throughout the one-week span of this diet plan certainly are part of an overall healthy diet, which calls for lots of fruits and vegetables, lean protein sources, and whole grains. If you take the week as a whole, there's sufficient variety to keep you from getting bored, plus plenty of variation that should provide you with the vitamins, minerals, and micronutrients your body needs to function.


The Fast Metabolism Diet recommends rotating between different forms of exercise: aerobic, strength training, and yoga. This is a recommendation that's supported by research since it keeps your overall level of activity up while allowing specific muscle groups to recover on off days.



Although Pomroy's book is filled with descriptions of how simple the Fast Metabolism Diet is to follow, it's actually somewhat complicated. It can be easy to forget which foods you're supposed to eat (and avoid) on which days. Since the most effective weight loss program is one you'll actually stick with, this one might not be ideal for some people. Pomroy does, however, offer an app that helps in meal planning and in keeping the three phases straight.

Limited Choices

While it's possible to strictly limit your regular food options if you're only planning on doing it for a very limited time, it's probably not sustainable for most people in the long term. In addition, although the diet may help to introduce you to foods you don't normally eat, its regimentation probably won't help you to develop healthy eating habits that you'll stick with.

Although the Fast Metabolism Diet does include many healthy foods and a good, varied exercise plan, it's too complicated and too limiting for most to follow long term.

Is the Fast Metabolism Diet a Healthy Choice for You?

The day-to-day food regimen of the Fast Metabolism Diet lacks balance and fails to meet the healthy diet recommendations outlined by the U.S. Department of Agriculture (USDA).

However, there are research-supported ways to ramp up your metabolism without the need to restrict food choices. If you learn how many calories you need per day, and then boost your physical activity level, it should boost your metabolism as well.

There's also a bit of evidence that low-carb diets, such as the Atkins Diet and the South Beach Diet, may actually help to increase your metabolism. A 2014 study found that people following a low-carb diet lost more weight than people following a low-fat diet. While this study isn't definitive, it does indicate that you might have different choices when it comes to eating plans that potentially increase your metabolism. You also should note, though, that low-carb diets have nutritional issues of their own.

Pomroy has turned the Fast Metabolism Diet into a successful franchise with a companion cookbook and an app. Although there's plenty of information out there purporting to help you speed up your metabolism, there are competing diets, some of which have more research behind them.

Health Benefits

The Fast Metabolism diet focuses on eating fairly healthy foods and promotes exercise, which is integral to long-term health and weight management. Despite the many positive reviews of the Fast Metabolism Diet, there's no robust medical science behind the idea that this diet plan with its strict regimen will actually increase your metabolism.

Health Risks

While there are no common health risks associated with the Fast Metabolism Diet, the strict rules around the diet are strangely regimented and are not based on science. In general, eliminating healthy food groups is not part of a balanced diet.

A Word From Verywell

Choosing a weight loss program can be confusing. It's easy to buy into the hype surrounding popular diets, especially if the diet in question is presented with celebrity backing plus hundreds of glowing reviews. The Fast Metabolism Diet might help you to lose weight—lots of people report that it works, at least in the short term. But long-term, it won't help you to develop healthy eating habits that will sustain your weight loss beyond that initial effort.

Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.


What do you eat on fast metabolism diet? ›

Foods to eat include high-glycemic fruits, such as pears, mango, pineapple and cantaloupe, as well as high-carb whole grains, such as oatmeal, brown rice, spelt and brown-rice pasta. This phase also promotes foods rich in vitamins B and C, such as lean beef, lentils, oranges, turkey and kiwi.

How many meals a day for fast metabolism? ›

According to many experts, eating breakfast jump starts fat burning and 5–6 small meals per day prevent your metabolism from slowing down.

Can you have peanut butter on the Fast Metabolism Diet? ›

*Although Phase 1 breakfast it's just Fruit + Grain, Haylie says that protein can be added if needed (reference). **Nuts and nut butter count as both healthy fat and protein exclusively in P3 breakfast. You can add more protein if you want to (reference).

What kind of bread can you eat on the Fast Metabolism Diet? ›

You can use spelt breads and pastas on Phase 1 of the Fast Metabolism Diet. Essential Eating makes sprouted-grain cereal and pasta. The single ingredient is 100% sprouted wheat flour.

What vegetables can you eat on the Fast Metabolism Diet? ›

Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development. Leafy greens are a source of non-heme, or non-animal, iron.

How long is fast metabolism diet? ›

In a nutshell, The Fast Metabolism Diet is a 28-day plan that cycles through three multi-day phases each week and claims to help rev your metabolism through macronutrient cycling—rotating periods of high-protein, high-carb, and high-fat eating within each week.

What time of day is metabolism highest? ›

We burn most calories in the late afternoon and early evening and the least in the very early morning. Most people burn about 10 per cent more calories between 4 p.m. to 6 p.m. Our body torches maximum calories at this time frame, regardless of what we do.

What part of day is metabolism highest? ›

No matter whether we stay up all night or fall asleep at the dinner table, our bodies have an internal schedule that says to burn the most calories in the late afternoon and early evening and the least in the early morning.

Does eating every 2 3 hours speed up your metabolism? ›

Eating small, balanced meals every 3 hours boosts your body's fat-burning potential, Cruise says. If you don't eat often enough, he explains, your body goes into “starvation protection” mode, conserving calories, storing fat, and burning muscle (not fat) for energy.

What is the secret to a fast metabolism? ›

This includes weight lifting, high-intensity interval training, eating enough calories and protein, getting plenty of sleep and drinking green tea. Try adding a few of these strategies into your daily routine to help keep your metabolism fast and even give it a boost.

Can you have coffee on the Fast Metabolism Diet? ›

There's no caffeine allowed on the Fast Metabolism Diet (or on any of my other nutrition programs), but I have some great news for you: once you're no longer caffeine-dependent, your adrenal glands will hop back online and you'll be amazed how great and how energized you feel!

What is the 3 week Metabolism Diet? ›

The 3-Week Metabolism Diet Guide is a 3-Phase Nutrition Plan designed to balance your hormones, stabilize your blood sugar, and turbocharge your metabolism. Each phase of The 3-Week Metabolism Diet builds on one another until you are a fat-burning, weight destroying machine.

Can you eat grapes on fast metabolism diet? ›

Grapes also aren't on the FMD because, just like bananas, they are a high-glycemic food that makes it much harder for you to lose weight.

What can you eat on Phase 1 of the Fast Metabolism Diet? ›

Phase 1 (Monday–Tuesday)
  • Fruits: pears, pineapples, cantaloupes, oranges, kiwi.
  • Vegetables: broccoli, tomatoes, winter squash, carrots, celery, cucumber, butternut squash, beans, zucchini, parsnips, beets, bean sprouts, green leaf lettuce, onions, radish, pumpkin, peppers.
7 Jul 2019

Can I drink tea on the Fast Metabolism Diet? ›

You can enjoy caffeine-free herbal teas on any phase of the Fast Metabolism Diet. Choosing a medicinal tea can help support and detox your body, during and after the FMD.

Which fruit is best for metabolism? ›

Watermelon, cantaloupe, honeydew—these are naturally good for metabolism. Watermelon may even help with weight loss because it contains the amino acid arginine, which was found in a study of obese mice to reduce body fat gains by 64 percent.

What foods kick start your metabolism? ›

12 Metabolism-Boosting Foods to Aid Weight Loss (Infographic)
  • Fish & Shellfish. Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. ...
  • Legumes (Also known as beans) ...
  • Chili Peppers. ...
  • Lean Meats. ...
  • Low-Fat Milk. ...
  • Broccoli. ...
  • Lentils. ...
  • Oatmeal.
22 Aug 2021

What foods should I avoid for metabolism? ›

Five Foods to Cut Back on When It Comes to Metabolism
  • Refined grains. Shutterstock. Refined grains like those found in processed, packaged foods, white bread, pasta, and rice can sabotage weight loss. ...
  • Sugary beverages. Shutterstock. ...
  • Alcohol. Thinkstock. ...
  • Granola. Shutterstock. ...
  • Soybean oil. Shutterstock.
1 Feb 2019

What does a metabolic diet look like? ›

Smart choices include non-starchy vegetables, high-protein meats, and fruits. You'll want to cut out foods that contain lots of calories without any nutritional value. It's best to avoid soy products, wheat, dairy, and any refined sugars. Alcohol and caffeine should also get limited during the diet.

Does fast metabolism lead to weight loss? ›

A fast metabolism does not necessarily lead to thinness. In fact, studies show that people with overweight/obesity often have fast metabolisms. Their bodies need more energy to keep basic body functions going.

Is fast metabolism healthy? ›

Having a high metabolism has its benefits; people with a ​high metabolism​ tend to burn calories faster than people with a low metabolism. On the other hand, having a ​fast metabolism​ can make it challenging to gain weight or maintain a healthy diet.

Does sleeping speed up metabolism? ›

During REM sleep, our glucose metabolism increases, accelerating the rate of calorie-burn. The longer you sleep, the more calories you burn — but oversleeping has the reverse effect, and slows down metabolism.

What should I do first in the morning to increase my metabolism? ›

Read on for her expert advice on how to best jump-start your body each morning.
  1. Exercise early.
  2. Rev up with healthy fuel.
  3. Remember to hydrate.
  4. Enjoy a cup of green tea or black coffee.
  5. Offer your seat.
  6. Get your belly laugh on.
  7. Sneak in some extra steps.
5 Apr 2017

What wakes up your metabolism? ›

Eat eggs, oatmeal, and fruit in the morning to support metabolism and energy levels. Lifting weights can help you lose a few extra pounds each year. A great way to maximize results is to count to 3 slowly when you lower weights back down onto their platform.

What ruins a fast metabolism? ›

"The biggest thing people do that slows their metabolism down is eating too few calories," said Fiore. 1200 calories per day is roughly the amount you need to perform basic functions, she suggested, and when a person eats fewer than that, the metabolism slows down to conserve energy.

Which activity will increase the metabolism the most? ›

Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout. But don't let cardio get all the metabolic-boosting glory.

What causes higher metabolism? ›

Your metabolism increases whenever you eat, digest, and store food, a process called thermic effect of food. Protein has a higher thermic effect compared with fats and carbohydrates because it takes longer for your body to burn protein and absorb it.

Do you need more food if you have a fast metabolism? ›

If your metabolism is "high" (or fast), you will burn more calories at rest and during activity. A high metabolism means you'll need to take in more calories to maintain your weight. That's one reason why some people can eat more than others without gaining weight.

Does eating more small meals increase metabolism? ›

Myth #4: Eating small meals during the day increases your metabolism. Unfortunately, there is little scientific evidence that eating small, frequent meals boosts metabolism. Spreading your meals throughout the day might keep you from getting too hungry and overeating. If so, it is a good idea.

Is eating 2 meals a day healthy? ›

Based on research that shows eating two meals won't necessarily get you all the nutrients you need, though, I do recommend choosing three medium-size meals between 400 and 600 calories, plus one to three snacks at 150 to 200 calories per day for optimal nutrition and satiety.

How can I trick my metabolism into burning fat? ›

Here are 9 easy ways to increase your metabolism.
  1. Eat plenty of protein at every meal. Eating food can temporarily increase your metabolism for a few hours. ...
  2. Drink more water. ...
  3. Do a high intensity workout. ...
  4. Lift heavy things. ...
  5. Stand up more. ...
  6. Drink green tea or oolong tea. ...
  7. Eat spicy foods. ...
  8. Get a good night's sleep.
14 Jan 2021

Does hot water increase metabolism? ›

Researchers found that drinking 500 ml of water before a meal increased metabolism by 30 percent. Raising water temperature to 98.6 degrees accounted for 40 percent of the increase in metabolism. This metabolic step-up lasted for 30-40 minutes, following water consumption.

What vitamins help speed up metabolism? ›

Supplements to increase metabolism

B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.

How much water should you drink on the Fast Metabolism Diet? ›

Here's how to keep your metabolism on fire: Drink half your body weight in ounces of spring water every day. (If you weigh 150 pounds, that's 75 ounces of water every day.)

Can you have sweet potatoes on the Fast Metabolism Diet? ›

Sweet potatoes are another good metabolism boosting food. It's thought glutathione (the antioxidant found in the vegetable) is the component that helps our nutrient metabolism, plus the levels of vitamin B in sweet potatoes are also thought to help burn fat within the body.

Which coffee is best for weight loss? ›

A: Black coffee has an element called chlorogenic acid, which is known to speed up weight loss. If you consume black coffee after dinner, the presence of chlorogenic acid slows down the production of glucose in the body. Moreover, the production of new fat cells is decreased, meaning fewer calories in the body.

What foods should I avoid with metabolic type 3? ›

Metabolic syndrome: Foods to avoid
  • Refined carbs such as white flour, sugary snacks and sugar-sweetened beverages, which are low in fiber and nutrients. ...
  • Saturated fats found in foods like red meat, whole-milk dairy products and many baked goods.
14 Jul 2021

Does the 13 day metabolism diet work? ›

How To Lose Fat Fast: Is The Metabolic Diet Plan 13 Days Eating Program The Answer? No, it is not. Despite what this eating plan claims, it will in no way help you lose almost 22 pounds in 13 days. This is basically a starvation diet that, if anything, will only lead to the loss of water weight and not actual fat.

Is banana good for metabolic syndrome? ›

A 2016 review concluded adequate daily potassium intake can reduce the risk of metabolic syndrome and obesity. "The more potassium you eat, the more sodium you lose through your urine," which helps to lower blood pressure, Jones says. Sources of potassium include: Bananas: one banana contains 451mg.

Which tea speeds up metabolism the most? ›

Green Tea – Builds Metabolism: Research has found that the chemical EGCG in green tea speeds up the body's metabolism, and is responsible for helping individuals burn close to 70 calories per day. Green tea is also linked with significantly lowering blood sugar and raising levels of antioxidants within the body.

Can you have dairy on fast metabolism diet? ›

We avoid milk, cheese, butter and other dairy ingredients on the Fast Metabolism Diet. That's because the fat/protein ratio in milk products won't help you at all if you're trying to lose weight.

How can I boost my metabolism after 60? ›

Burn more calories than you eat or drink. Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.

Can you lose weight fast with a fast metabolism? ›

Certain factors like age, muscle mass and physical activity can affect how your metabolism uses calories for energy. Having a fast or slow metabolism isn't really a factor in weight gain or loss. Your weight has more to do with calories in versus calories out.

How do you lose fat with a fast metabolism? ›

Can You Speed up Your Metabolism to Lose Weight?
  1. Move Your Body. All body movement requires calories. ...
  2. Do High-Intensity Workouts. ...
  3. Strength Train. ...
  4. Eat Protein. ...
  5. Don't Starve Yourself. ...
  6. Drink Water. ...
  7. Drink Caffeinated Beverages. ...
  8. Get Good Sleep.
17 Dec 2018

How do I activate my fast metabolism? ›

5 ways to boost metabolism
  1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. ...
  2. Weight train. Add muscle mass to your body and you can burn more calories at rest. ...
  3. Don't skip meals, especially breakfast. ...
  4. Eat fat-burning foods. ...
  5. Get a good night's sleep every night.

Do you lose weight when you eat fast metabolism? ›

As discussed, in order to lose weight, one must consume lesser calories than they are burning. Hence, consuming more calories because you have fast metabolism would not result in weight loss. Along with trying to boost your metabolism, you must also be watchful of your overall diet and make sure you exercise regularly.

Which part of body loses fat first? ›

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

What are signs of fast metabolism? ›

Fast metabolism symptoms or signs of high metabolism may include:
  • Weight loss.
  • Anemia.
  • Fatigue.
  • Elevated heart rate.
  • Feeling hot and sweaty often.
  • Feeling hungry often throughout the day.

What Vitamin speed up your metabolism? ›

Supplements to increase metabolism

B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.

What drinks boost metabolism? ›

Weight loss drinks to boost your metabolism
  • Sattu Powder. ...
  • Apple Cider Vinegar. ...
  • Cinnamon Raw Honey Mix. ...
  • Ginger Lemon Water. ...
  • Dark Chocolate Coffee. ...
  • Green Tea with Mint and Lemon.
20 Apr 2022

What is a fat burning food? ›

Such fat-burning foods include eggs, nuts, and oily fish. The term “fat-burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake. All foods stimulate metabolism.

How can you test your metabolism? ›

Your doctor can see how well your metabolism is working through your BMP. This blood test is like a scorecard for your kidney function, blood sugar levels and more. It can offer clues to help detect various diseases.

Does coffee speed up metabolism? ›

Coffee Can Increase Your Metabolic Rate

Studies show that caffeine can increase RMR by 3–11%, with larger doses having a greater effect ( 11 , 12 ). Interestingly, most of the increase in metabolism is caused by an increase in fat burning ( 13 ). Unfortunately, the effect is less pronounced in those who are obese.

What can you eat on Phase 1 of the fast metabolism diet? ›

Phase 1 (Monday–Tuesday)
  • Fruits: pears, pineapples, cantaloupes, oranges, kiwi.
  • Vegetables: broccoli, tomatoes, winter squash, carrots, celery, cucumber, butternut squash, beans, zucchini, parsnips, beets, bean sprouts, green leaf lettuce, onions, radish, pumpkin, peppers.
7 Jul 2019

What is a metabolic diet plan? ›

A metabolic diet is a style or pattern of eating where the goal is to increase your metabolism or metabolic rate. Your basal metabolic rate (BMR) is the baseline amount of energy or calories needed to keep the body functioning if it were at rest. This can differ from person to person based on body composition.

Do fruits increase metabolism? ›

Perhaps surprisingly, some fruits are also metabolism boosters. Filling, healthy, and naturally lower in calories, here are some of the best fruits to eat daily to give your metabolism a boost. Apples. We've all heard the adage “an apple a day keeps the doctor away.” Turns out, there's some real truth to that.


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