Fast Metabolism Diet Overview: How Does it Work?
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Fast Metabolism Diet Overview: How Does it Work?

Are you searching for a fast metabolism diet plan and all? The fast metabolism diet revamps your metabolic rate, resulting in weight loss. It was formed by Food Coach Hailey Pomroy, a celebrity nutritionist and the author of the New York Times bestseller, The Fast Metabolism Diet.

The rationale behind this diet plan is that eating the right foods at intervals of 1-2 hours will keep your metabolism active and support your digestive system, thereby helping you burn fatter than you would when you eat fewer calories.

The plan requires you to follow three phases for seven days. It allows you to eat specific foods in each stage while restricting other foods, which boosts your metabolism. You have to repeat the phases for three more weeks, along with exercise, for optimum results.

Fast Metabolism Diet Recipes
Fast Metabolism Diet Recipes

What is the Fast Metabolism Diet?

The Fast Metabolism Diet or FMD, created by the American nutritionist Haylie Pomroy, it’s a plan that allows you to lose up to 20 pounds in 28 days, and above all, it helps to repair your metabolism.

The plan can, however, be slightly complicated to understand. Some ingredients may be difficult to find in some countries, and it’s essential to be organized to avoid cooking all day long.

The Fast Metabolism Diet
The Fast Metabolism Diet

How Does Fast Metabolism Diet Plan Work?

Metabolism is a process where the chemical processes in your body produce the heat to sustain life. During the process of metabolism, the compounds are broken down to give off heat and energy. The simple molecules are changed into complex compounds, which turn into proteins, helping in the building, growth, and repair of the body’s tissues.

Process of Metabolism

The process of metabolism metamorphosizes into the fuel to build a particular body substance like muscle, bone, fat, and blood. Now, if you have a revved up metabolism, the transformation of the nutrients into heat and energy happens effortlessly, and the result is a healthy and robust body.

But, if you are like most of us and have a sluggish metabolism, you need to make it work harder and faster. You will find that the body stores these nutrients instead of burning them, leading to fat accumulation instead of turning them into muscle development.

Make your Immunity Weakened

Is the diet sustainable and not too difficult to follow a la the cabbage soup diet, the baby food diet, or the master cleanse diet? Though you may have lost a few kilograms with fad diets, you have been made to go through a diet wringer; and at the end of this whole diet drama, you also felt your immunity weakened and your body the worse from yo-yo dieting.

So is this diet going to make you feel any different? The diametric of this diet plan is rather simple, and the best part you don’t have to feel miserable because you don’t have to stay famished to lose weight. This metabolism diet focuses on making you eat the right foods at the right time.


How to Do the Fast Metabolism Diet

As stated above, the Fast Metabolism Diet Plan consists of three phases: repeated every week for four weeks. Each stage has a specific eating plan and different fitness goals.

Carbs and fruits
Carbs and Fruits

Phase 1(Monday & Tuesday – carbs and fruits)

Dieters are recommended to consume a high-glycemic, carb-rich diet with moderate amounts of protein. However, fats should be avoided. They should also include at least one aerobic workout during this phase. Promoters of the diet claim that this phase helps you de-stress, helping your body rev up into fat-burning mode.

Proteins and vegetables
Proteins and Vegetables

Phase 2 (Wednesday & Thursday – proteins and vegetables)

Here, dieters should eat a diet rich in protein and non-starchy, alkalizing vegetables like broccoli, kale, cabbage, spinach, etc., that are low in carbs and fats. During this phase, dieters are advised to include at least one session of weight-lifting in their plan. The phase 2 plan is created to unlock fat stores and build muscle.

Healthy fats & carbs
Healthy Fats & Carbs

Phase 3 (Friday-Sunday, Healthy fats, oils, and some proteins and carbs)

You can add various healthy fats (olive or grapeseed oil, safflower, nuts, seeds, avocados) to your meals and snacks. You can also eat moderate amounts of protein and carbs during this phase. While on this phase, dieters are asked to include an activity – such as yoga, meditation – that lowers stress hormone levels and improves fat burning.

Foods to Avoid

The Fast Metabolism Diet recommends some foods which should be avoided stickily whenever possible.

These included:

  • Wheat
  • Corn
  • Refined sugar
  • Caffeine
  • Alcohol
  • Dairy
  • Soy
  • Dried fruit
  • Fruit juices
  • Foods containing artificial sweeteners
  • Fat-free diet foods.

However, the diet’s founder allowed eating three soy foods for vegetarians and vegans, including tempeh, tofu, and edamame. Remember that these must be organic and not genetically modified (non-GMO).

Moreover, non-organic and nitrate-containing meats are also banned due to additives, preservatives, pesticides, insecticides, and hormones which may slow down your liver’s burning of fat.

A Few Additional Rules

Apart from following the diet plan for each phase, a few additional rules are included in the Fast Metabolism Diet.

  • Eat five times a day.
  • Except for sleeping, eat every 3 to 4 hours.
  • After waking up, eat within 30 minutes of waking.
  • Follow the phase instruction in sequence.
  • Stick to the listed foods allowed in each phase.
  • Exercise accordingly.
  • Drink water equal to half of your body’s weight each day.
  • Follow food to avoid the list which is already mentioned above.
  • Try to eat organic whenever possible.
  • Make sure that meats are nitrate-free.
  • Follow the plan for 28 days and repeat until you lose weight.
Fast Metabolism Diet
Fast Metabolism Diet

Benefits of the Fast Metabolism Diet

  • Keeps you healthy while you lose weight.
  • The foods recommended here are readily available in the market.
  • It helps to heal your body.
  • Anyone can follow it.
  • You are not asked to starve.
  • Keeps your immune system healthy.
  • Strengthens your muscles and bones.
  • It is easy on your pocket.
  • This diet can also be followed by those who want to gain weight.

Downsides of Fast Metabolism Diet

The Fast Metabolism Diet has major disadvantages. We are here with some of the most prominent drawbacks.

Based on Pseudoscience

The Fast Metabolism Diet emphasizes consuming specific foods in a certain order to boost metabolism and promote weight loss.

However, research shows that a high intake of simple carbs raises stress hormone levels but does not diminish them. There is also no evidence that eating carb-rich foods for two days will reduce stress and anxiety.

Being Unsustainable

Most people complain that it needs too much measuring, weighing and food prepping to fit into a busy lifestyle. That’s why it is frequently criticized for being unsustainable.

Therefore, following such a restrictive diet plan would be difficult if you eat outside regularly or attend barbecues, birthday parties, or holiday events.

Restriction on Some Foods

However, avoiding the long list of foods does reduce many processed foods from people’s diets. It also cuts some beneficial ones.

Such as, soy contains some cancer-fighting compounds and a modest decrease in cholesterol levels. Another banned food is Caffeine, which improves brain function and protects against Alzheimer’s and Parkinson’s disease.


Q: What do you eat on the fast metabolism diet?

A: During these two days, your diet should be rich in protein and non-starchy, alkalizing vegetables, yet low in carbs and fats. Lean, high-protein foods that support create muscle include beef, bison, turkey, fish, and chicken.

Q: Does the fast metabolism diet work?

A: The Fast Metabolism Diet might help you 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.

Q: What indicates a fast metabolism?

A: If your metabolism is “high” (or fast), you will consume more calories at rest and during activity. A high metabolism means you’ll need to take in more extra calories to maintain your weight.

Q: What are the five foods that reduce belly fat?

A: These include eating more veggies, fruit, whole grains, legumes, nuts, and fish; eating more monounsaturated fat from foods like extra virgin olive oil and avocado versus animal-based saturated fat; and taking in less red meat and alcohol.

Q: How does the 13 day Metabolism Diet work?

A; If you’re wondering what a 13-day metabolism diet is, well, it’s an eating plan that restricts your calorie intake by drastically reducing the amount of sugar and high-carb foods consumed.


The fast metabolism diet may help you achieve your weight goals if combined with a regular exercise routine. There is a lack of evidence that eating particular foods can boost metabolism.

This plan is unsustainable and can be followed for specific cosmetic purposes under the supervision of a dietitian. Share your valuable thoughts and suggestions in the comment box section below.

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