Fast Metabolism Diet Review: Does It Work for Weight Loss?
Many people are interested in increasing their metabolism as a weight-loss strategy.
A fast metabolic diet claims that certain foods eaten at the right time can speed up your metabolism, allow you to eat plenty, and still lose weight.
However, like many contemporary diets, it has received mixed reviews.
This article reviews how a fast metabolism diet can help you lose weight.
DIET review score
Overall score: 2.92
Weight loss: 3.5
Healthy eating: 3
Durable: 1.5
Whole body health: 2.5
Nutritional quality: 5
On the basis of evidence:
SUMMARY:
Fast metabolism diet focuses on eating certain foods in a certain order to strengthen metabolism. This principle and its effectiveness are not supported by science. But emphasizing healthy eating and exercise helps you lose weight.
What is a fast metabolism diet?
The Fast Metabolic Diet is a nutrition program that promises to help you lose 20 pounds (9 kg) in 28 days.
It was developed by Haley Pomroy, a renowned nutritionist and health consultant with an academic background in zoology.
The diet claims that eating certain foods at certain times speeds up your metabolism, resulting in weight loss.
In addition to the weekly meal plan, you will find an extensive list of foods to avoid. The diet also encourages exercise 2 to 3 times a week.
If you have not reached your ideal weight at the end of the first 28-day cycle, you should start dieting until you have lost the desired amount of weight.
Once you reach your weight goal you will be instructed that you can maintain your results by repeating one week of the cycle per month or the entire four week cycle once every six months.
Although some of the principles of this nutrition program are supported by science, most of its claims are not based on strong scientific evidence.
SUMMARY:
Fast Metabolism Diet is a 28-day program that aims to speed up your metabolism so that you can lose excess weight.
How to follow it
The fast metabolism diet program is divided into three phases that are repeated weekly for a total of four weeks.
Each episode emphasizes different foods and provides recommendations for different physical activities.
Part sizes vary by stage and by how much weight you want to lose. Below are the main guidelines organized by the stage.
Episode 1 (Monday to Tuesday)
Diet promoters claim that this step releases stress and makes your body believe that it is no longer trying to store fat.
During these two days, you should eat moderately high-protein, high-glycemic, carbohydrate-rich foods. Fat should be avoided.
It is intended to reduce stress and anxiety, prepare your body for weight loss and stimulate the adrenal glands to produce low amounts of the stress hormone cortisol.
Meals include high-glycemic fruits such as pears, mangoes, pineapples and cantaloupe, as well as whole grains rich in sugars such as oatmeal, brown rice, banana and brown rice pasta.
This step promotes foods rich in vitamins B and C, such as lean meats, lentils, oranges, turkeys and kiwis. These are thought to encourage the thyroid to burn fats, proteins and carbohydrates more efficiently and convert sugar into energy instead of storing it as fat.
At this stage you are encouraged to include at least one aerobic workout.
Episode II (Wednesday to Thursday)
At this stage fat stores are supposed to block and build muscle. During these two days, your diet should include plenty of protein and alkaline vegetables without starch, but less carbohydrates and fats.
Thin, protein-rich foods that help build muscle include beef, bison, turkey, fish and chicken.
This step also includes vegetables, such as cabbage, broccoli, kale, spinach, cucumber and colloid greens.
The diet plan claims that these vegetables are alkaline and presumably reduce blood acidity, which stimulates the liver to release fat cells.
At the same time, they are said to provide the enzymes and phytonutrients needed to break down protein-rich foods.
However, keep in mind that your body tightly controls the pH level of your blood and keeps it slightly alkaline around 7.3 –-– .44. In fact, if the pH of your blood exceeds normal, it can have serious consequences.
Therefore, vegetables propagated in the second stage are very healthy but they are not due to their perceived effect on blood pH.
During the second step, you will be encouraged to do at least one weight lifting session.
Episode 3 (Friday - Sunday)
This episode is designed to speed up your metabolism and burn fat.
During these three days, you will be encouraged to add plenty of healthy fats to your meals and snacks while consuming moderate amounts of protein and carbohydrates.
Foods eaten at this stage include olive or grapeseed oil, saffron mayonnaise, eggs, nuts, seeds, coconut, avocados, and olives.
Foods such as seaweed, coconut oil, shrimp and lobster should also be included because the diet claims that they stimulate the thyroid gland and increase metabolism.
During this step, you will be encouraged to choose activities that allow you to relax, such as yoga, meditation, or massage. It is intended to increase the circulation of fat burning compounds by reducing stress hormone levels.
SUMMARY:
The fast metabolism diet is divided into three steps that are repeated weekly for four weeks. Each step has a different goal and specific diet and exercise recommendations.
To Avoid Food
The fast metabolism diet cautions against certain foods that should be avoided whenever possible.
These include:
Wheat
Corn
Milk
Soy
Dried fruit
Fruit juice
Refined sugar
Artificial sweeteners and foods that contain them
Caffeine
Alcohol
Fat-free diet foods
However, the diet's founders have made an exception for vegetarians and vegetarians, who are allowed to eat three soy foods: temp, tofu, and edamame. Please note that these must be organic and not genetically modified (GMT-non).
In this diet, non-organic products and nitrated meats are also prohibited because it is believed that the hosts that can produce burn additives, preservatives, pesticides, insecticides and hormones to burn liver fat.
SUMMARY:
The fast metabolism diet excludes wheat, corn, milk, soy, sugar, nuts, juices, caffeine, alcohol, and fat-free diet foods. Discourage non-organic foods.
Some Additional Rules
In addition to following the guidelines for each stage of diet and physical activity, the Rapid Metabolic Diet includes some additional rules.
Eat five times a day.
Eat every 3-4 hours except before bed.
Eat within 30 minutes of waking up.
Follow the sequence periodically.
Follow approved foods at each stage.
Practice according to the stage you were in.
Drink one-half ounce of your body weight (measured in pounds) in one ounce of water every day.
Avoid foods such as wheat, corn, soy, dairy, dried fruits, fruit juice, refined sugar, artificial sweeteners, caffeine, alcohol, and fat-free diets.
Eat organic whenever possible.
Make sure the meat does not contain nitrates.
Follow the plan for the full 28 days and repeat until you achieve your weight loss goal.
Repeat the fast metabolism plan every six months for a full 28 days or for one week a month.
SUMMARY:
A fast metabolism diet includes additional rules to help you achieve and maintain weight loss.
Can it help you lose weight?
A fast metabolic diet probably helps you lose weight for a number of reasons.
Include plenty of food first. It can increase your fiber intake which can contribute to weight loss.
Then, remove soy, wheat, refined sugar and many more processed foods from your diet. It can reduce the amount of calories normally consumed, promoting further weight loss.
What’s more, the number of calories burned from scheduled weekly physical exercise can increase, contributing to the energy deficit needed for further weight loss.
Also, hydration, which is too much emphasis on diet, can reduce your appetite and help you burn a few more calories to promote excess weight loss.
Other benefits
A fast metabolism diet can offer additional benefits
Combining lots of fruits, vegetables, fatty proteins and healthy fats, it is more rich in vitamins and minerals than any other diet plan.
Their extensive list of foods to avoid prevents them from taking in high-calorie high-processed foods naturally, leaving more room for nutritious dense foods.
Fiber content can also promote intestinal health, blood sugar control and immunity and brain function.
SUMMARY:
A fast metabolic diet helps you lose weight by increasing your fiber intake and reducing unnecessary calories. Its emphasis on whole foods makes it more nutritious than other diets.
Possible Downsides
There are also major flaws in the fast metabolism diet. Here are some highlights.
Based on Pseudoscience
Fast Metabolism Diet places a lot of emphasis on taking certain foods in a certain order to stimulate metabolism and promote weight loss.
However, there is little scientific evidence to support such policies.
For example, the first step suggests a high glycemic, carbohydrate-rich diet to encourage your adrenal glands to produce less stress hormones and prepare your body for weight loss.
However, research shows that high levels of simple carbohydrates can increase stress hormone levels, not reduce them.
Despite the claims to the contrary, there is no evidence that carbohydrate-rich foods reduce stress and anxiety for two consecutive days, or set you up for weight loss.
The second step is in favor of high levels of supposedly alkaline proteins and vegetables to help build muscle, maintain pH balance, and free the fat cells from storage in the liver.
High protein diets are associated with muscle building, especially when combined with resistance training. However, there is no evidence that vegetables are effective in treating unbalanced blood pH.
In fact, there is ample evidence that your body can naturally keep your blood pH within a strict range, regardless of what you eat. Also, no study says that alkaline vegetables can stimulate the liver to release fat cells from storage.
Another basic principle of the diet is that it will keep your metabolism stimulated which makes it work faster and burn more weight.
However there is absolutely no research to support the theory that your metabolism is “wonderful” as a way to lose weight.
Although some foods may cause a slight increase in metabolism, any increase is small and less likely to help you lose enough weight.
To that end, there is no evidence that the emphasis of this diet on organic foods and nitrate-free meats has a stimulating effect on the liver's ability to burn fat.
It can be Unstable
The fast metabolism diet is often criticized for being uninterrupted
Many people complain that it requires too much measure, weight and food preparation for a busy life.
It is also difficult to follow such a specific and limited diet if you regularly eat or attend barbecues, birthday parties or holiday events.
Limit some Beneficial Foods
While avoiding a long list of diets may not eliminate a lot of processed foods from a person's diet, it also eliminates some beneficial foods.
For example, soy is associated with a slight decrease in cholesterol levels and may contain some compounds that fight cancer.
Caffeine is another prohibited food on this diet that is associated with better brain function, protection against Alzheimer's and Parkinson's, and a lower likelihood of depression.
SUMMARY:
Most of the principles outlined in the Fast Metabolism Diet are based on pseudoscience. What's more, the limited nature of this diet can cut down on some beneficial foods and make long-term adherence difficult.
Sample Menu
Here is a sample menu for a fast metabolism diet decorated in stages.
Keep in mind that serving sizes will depend on the episode and your personal weight loss goals.
DAY 1
Breakfast: Dairy-free frozen mango smoothie
Snack: Pineapple
Lunch: Grilled chicken breast and wild rice
Snack: Strawberries
Dinner: Grilled fish with vegetables
Snack: Watermelon
DAY 2
Breakfast: Egg white, spinach and mushroom omelet
Snack: Turkey jerky
Lunch: Chicken and vegetable soup
Snack: Smoked salmon and cucumbers
Dinner: Grilled lean-cut lamb satay
Snack: A glass of unsweetened almond milk
DAY 3
Breakfast: Toast topped with egg, tomato and onion
Snack: Celery with almond butter
Lunch: Spinach, tomato and chicken salad
Snack: Cucumber dipped in homemade guacamole
Dinner: Shrimp with spinach fettuccine
Snack: Walnuts
More options and recipes can be found on the Fast Metabolism Diet website.
SUMMARY:
The stages of the fast metabolism diet revolve around whole foods, high-quality protein, and snacks between meals.
BOTTOM LINE:
The fast metabolism diet focuses on eating certain foods in a certain order to build metabolism.
While its emphasis on healthy eating and regular exercise can help with weight loss, it does cut down on some beneficial foods as it is extremely limited, relies primarily on pseudoscience, and can be unprotected for a long time.
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