Fast metabolism diet: lose up to 10 pounds in 28 days!
When balanced nutrition and exercise do not affect the scale, the diagnosis is almost specific: slow metabolism. Genetic trait, Or a sign that your body is defending itself from restrictive diets to which it has already been subjected.
The fact is, in both cases, it burns the least calories to store the most. The Fast Metabolism Diet – actress Jennifer Lopez’s latest choice to keep her body flawless – promises to turn the tide by making you incinerate fat 24 hours a day.
Weight loss is encouraging: 10 pounds less in 28 days. “But, to achieve this goal, the rules of the diet must be strictly followed,”
For this diet, this means having five meals a day, eating 30 minutes (maximum) after waking up, drinking plenty of water, and consuming only the foods allowed on the lists.
In addition to restoring and accelerating metabolism, the diet increases muscle gain and balances hormones.
Feeding the fire
Calorie counts and withered portions do not exist.
In the Fast Metabolism Diet, you can eat vegetables at will and lean meats in generous doses even in the most radical step, phase 2. In the same week, you go through two other phases, the 1st and the 3rd – each with a different goal
It works like this: “Every two days, three at the most, the person must change the proportion of healthy carbohydrate, protein, and fat in the menu,”
That is, you do not go hungry and do not fall into monotony. But be prepared to give up highly industrialized products and those with the potential to cause inflammatory processes in the body, such as cow’s milk and dairy products (cheese, yogurt), corn, soybeans, and gluten-free cereals (wheat, barley, malt, and oats) ) and potatoes. Sweets, fruit juices, dried fruits, coffee, soft drinks (normal and zero), and alcoholic drinks are also left out.
After four weeks, these foods can slowly return to the menu.
1st phase relax the adrenal glands
The goal 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.
The body needs to believe that it will not be subjected to yet another calorie-restricted diet to relax.
Allowed foods Vegetables and legumes (at will, except sweet potatoes and carrots, in moderate portions). Pumpkin, celery, zucchini, artichoke, curly lettuce, asparagus, eggplant, beet, broccoli, bean sprouts, mushroom, cauliflower, yam, cucumber, arugula, tomato, and green beans.
Fruits (three or four servings). Pineapple, blackberry, blueberry, guava, kiwi, orange, lemon (Tahiti and Sicilian), apple, papaya, mango, watermelon, melon, strawberry, pear, tangerine.
Animal protein (controlled portions, see menu). Lean red meat (duckling, rump, filet mignon), roast beef and chicken sausage without nitrate, skinless chicken, fish (tuna in water, sole, hake, sardines in tomato sauce), and egg white.
Vegetable protein (controlled portions). Beans, chickpeas, and lentils.
Grains and starches. Brown rice, gluten-free rolled oats, unsweetened rice milk, quinoa, and tapioca
Prohibited foods
Fat. Even the good ones.
Exercise: at least once a day, do an aerobic activity (walking, swimming).
2nd phase to unlock the stored fat
It is the most restrictive stage. It does not allow fruits, grains, and legumes. But it only lasts for two days, and the protein portions are generous.
Plus, you’re going to love the goal: rid it of old fat stores, those that have withstood all other diets.
The menu has a low glycemic index.
Allowed foods
Vegetables and vegetables (at will). Chard, watercress, purple lettuce, arugula, leeks, endive, fennel, spinach, and peppers.
Fruit (at will). Only lemon (Sicilian and Tahiti).
Animal protein (controlled portions). The same options as in phase 1, plus light pork, dried meat, lamb, tilapia, oyster, turkey, smoked salmon, and sardines in tomato sauce.
Prohibited foods
Vegetable protein, starches, grains, and fat. All kinds.
Exercise: At least once a day, do an activity with weight.
3rd phase burn fat stores
Healthy fat source foods are back on the menu.
It is when the fats stored and mobilized in the previous phase will be used more extensively in the form of energy. This stage lasts three days and has an average glycemic index.
Allowed foods
Vegetables and legumes. The same as in phases 1 and 2, but try to vary the choices as much as possible.
Fruits. Plum, blackberry, coconut, coconut water, lemon, blueberry, strawberry, peach, cherry.
Animal protein. The same as in phases 1 and 2, plus tuna in olive oil, shrimp, pork (loin), lamb, lobster, squid, oyster, salmon, sardines in olive oil, and trout.
Vegetable protein. Beans, chickpeas, lentils, almond milk, or cashews without sugar.
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, walnuts, pecan), coconut oil, extra virgin olive oil, raw seeds (pumpkin, sunflower, flaxseed, chia), tahini (sesame paste).
Exercise: at least once a day, do stretching, yoga, or any other modality that promotes relaxation, such as meditation and massage.
10 pounds less in 28 days
Start on Monday. Thus, it is easier to fit the three phases in the same week. Get inspired by these menu examples and consult the allowed foods to set up the other days.
The three phases must be repeated every week until you complete the 28 days of the 1st phase diet.
MONDAY AND TUESDAY
Breakfast: Oatmeal vitamin (gluten-free) with red fruits or tapioca stuffed with chickpea paste (without olive oil)
Morning snack: 1 orange (or other fruit on the list)
Lunch: Salad of vegetables and vegetable à will + 1 portion of chicken with broccoli + 1/2 cup. (tea) of cooked grain quinoa (prepare in the same way as rice) + 1 slice of pineapple
Afternoon snack: 1/2 cup. (tea) of watermelon cut into cubes (put one col./ tea of lemon juice and one pinch of cayenne pepper, optional)
Dinner: Salad of leaves and vegetables at will + 1 fillet (120 g) of filet mignon grilled + 4 cups. (tea) of brown rice with grated zucchini
2nd phase
WEDNESDAY AND THURSDAY
Breakfast: 3 scrambled clear or cooked (hint: Separate the yolk and put the clear gently in the water almost boiling, simmer for 5 minutes Remove from water with a slotted spoon and season with salt, oregano, and parsley)
Snack of the morning: 2 slices of smoked salmon (or tuna in water) + fennel stems at will
Lunch: rocket salad, purple lettuce, and mushroom + 1 pepper stuffed with ground meat
Afternoon snack: 3 slices of roast beef (without nitrate) + cucumber sticks at will
Dinner: 1 plate (bottom) of chicken soup with vegetables
3rd phase
FRIDAY, SATURDAY AND SUNDAY
Breakfast: 1 gluten-free toast with one scrambled egg with oregano and little salt + 1 glass (200 ml) of almond milk
Morning snack: 1 baked apple with powdered cinnamon (or cocoa powder) + 1/4 cup. (tea) of raw unsalted chestnuts (almonds, Brazil nuts)
Lunch: Salad of greens and vegetables at will + 1 portion of roasted salmon with sweet potatoes + 1 peach
Afternoon snack: 1 cup (200 ml) of coconut water + 1/4 cup. (tea) of raw unsalted chestnuts (nuts, almonds)
Dinner: Salad of curly lettuce, mushroom, tomato, and olive + 1/2 cup. (tea) of cooked grain quinoa + 4 col. (soup) of braised ground meat with olives and boiled egg
Broths, spices and condiments
Level 2
Stevia, chicken broth or vegetables without coloring and preservatives (use instead of oil to sauté, bake and grill food), herbal teas without caffeine, herbs, ginger, sugar-free pickles, and mustard.
Phases 1 and 3
All phase 2, plus cocoa powder (unsweetened), cinnamon, turmeric, vinegar, black pepper, and red pepper (cayenne, cayenne).
Water
Drink at least 2 liters a day between meals, in addition to herbal tea without caffeine (if you want to sweeten, use the only stevia).
Seasoning for salads
In phases 1 and 2, use lemon, ginger, and pepper (black-and-white, blackberry, cayenne) at will – Add oil only in phase 3.
So will you be trying this diet? Let me know in the comment below.