Professional Documents
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METABOLISM
DIET
DO’S AND DONT’S • BLANK 7-DAY MEAL MAP • MASTER FOOD LISTS FOR EACH PHASE
THE DO’S AND DON’TS OF THE FAST METABOLISM DIET
These rules are simple and easier to follow than you may think. And if you need further incentive, know that following
them makes you feel amazing. Many of my clients have loved how they felt so much that they incporporated these rules
into their permanent lifestyles and never looked back. If you remember nothing else, remember this: eat five times a day,
and only the foods on the list for your phase.
THE DO’S
Rule #1: You must eat five times a day. That’s three meals and two snacks per day. No skipping.
Rule #2: You must eat every three to four hours, except when you’re sleeping.
Rule #3: You must eat withing 30 minutes of waiking. Every day.
Rule #4: You must stay on the Fast Metabolism Diet for 28 days.
Rule #5: You must stick to the foods allowed on your phase. Religiously. I repeat: only eat from the food list for your phase.
Rule #7: You must drink half your body weight in fluid ounces of water every day.
Rule #10: You must exercise three times per week, according to your phase.
THE DON’TS
Rule #1: No wheat.
VEGETABLES
VEGETABLES PROTEINS
GRAINS
VEGETABLES
FRUITS
Lemon Lime
ANIMAL PROTEINS
Beef, all lean cuts: filet, turkey, roast beef Oysters, packed in water
tenderloin, strip, sirloin, Dory fish fillet Pork: loin roast, tenderloin
shell steak, London broil, Egg whites: egg white powder, Salmon, nitrite-free, smoked
round steak, rump roast, 100% Sardines, packed in water
stew meat, lean ground Flounder fillet Sole fillet
Buffalo meat Game: venison, ostrich, elk, Tuna: fresh, packed in water,
Chicken: boneless, skinless Gelatin: grass fed beef solid white
white meat Halibut Turkey: bacon (nitrate-free),
Cod/scrod fillet Jerky, nitrite-free: beef, buffalo, breast, lean ground
Corned beef, nitrite free turkey, elk, ostrich
Crawfish Lamb, lean cuts
Deli meat, nitrite-free: chicken, Mussels
PHASE 2
VEGETABLES
FRUITS
Berries: blackberries, Grapefruit Peaches
blueberries, cranberries, Lemons Plums
raspberries Limes Prickly pears
Cherries Loquats
PHASE 3
ANIMAL PROTEINS
Anchovies Flounder Fillet Sardines, packed in water or oil
Beef: fillet, steaks, lean ground, Game: hen, pheasant, duck Sausage, nitrate-free: chicken,
flank, skirt, stew Gelatin: grass fed beef turkey
Buffalo Halibut Scallops
Calamari Ham: 100% natural, nitrate free Sea bass
Chicken: boneless, skinless Herring Shrimp
dark or white meat, ground Lamb Skate
Clams Liver Trout
Corned beef, nitrate free Lobster Tuna: fresh, packed in water
Crab Mussels or oil
Crawfish Oysters Turkey: bacon (nitrate-free),
Deli meat nitrite-free: chicken, Pork: chops, loin roast breast, lean ground
turkey, roast beef Rabbit
Eggs, whole, egg white Salmon, fresh, frozen, or nitrate
powder, 100% free smoked
VEGETABLES PROTEINS
GRAINS
Barley Oat Bran Sorghum
Black rice Oat Milk Sprouted grain: bread, bagels,
Fast Metabolism All Purpose Quinoa and tortillas
Baking Mix Rice: wild, purple, black Tapioca
Oats: steel-cut, old fashioned Rye: 100%
HEALTHY FATS
Almond: milk, cheese Nuts, raw: almonds, cashew, Oils: coconut, grapeseed, olive,
Avocado chestnut, hazelnuts, pecans, sesame
Coconut: coconut cream, milk pine nuts, pistachios, walnuts Seeds, raw: chia, flax, hemp,
Hummus Nut/seed butters and pastes, pumpkin, sesame, sunflower
Mayonnaise: safflower, raw Tahini
avocado, olive oil Olives
PHASE 3