Detailed Food List for Fast Metabolism Diet Phase 1

An Overview of Phase 1 of the Fast Metabolism Diet

The Fast Metabolism Diet is a 3-phase nutrition program created by Haylie Pomroy. Phase 1 kicks off the plan by restricting carbohydrates while emphasizing protein and healthy fats. This phase claims to reboot metabolism to burn fat and jumpstart weight loss. A typical Phase 1 diet involves:

Very Low Carbohydrate Intake

Carbs are limited to 0-30 grams per day during Phase 1. Restricting carbs forces the body to burn stored fat for energy instead of glucose. Ketosis may occur.

High Protein Foods

Protein sources like meat, eggs, fish and dairy are encouraged. Protein takes longer to digest, providing steady energy and fuller satiety. Getting adequate protein also helps maintain lean muscle mass.

Moderate Healthy Fats

Fats from plant and animal sources provide energy for the low carb, high protein diet. They also help keep cholesterol levels stable.

Lower Overall Calories

General calorie intake tends to be lower on Phase 1 without the bulk of complex carbs. But calories are not strictly counted as long as carbs stay under 30g.

Benefits of the Fast Metabolism Diet Phase 1

Proponents claim several benefits during the 28 days of Phase 1:

Rapid Weight Loss

Low carb diets spur rapid water weight drops in the first weeks. Stored glycogen depletion and potential ketosis accelerates fat burning as well.

Reduced Hunger

Protein and fats keep hunger at bay better than carby foods. Ketosis may also suppress appetite. Dieters experience fewer cravings.

Boosted Energy

The high protein intake provides steady energy and helps avoid crashes from blood sugar spikes and drops.

Lower Triglycerides

Reducing carbs has been shown to lower blood triglyceride levels for better heart health.

Improved Insulin Sensitivity

Cutting way back on carbs may improve the bodys sensitivity to insulin, which controls blood sugar levels in the body.

A Detailed Phase 1 Approved Foods List

Follow this complete Phase 1 grocery shopping guide:

Proteins

• Eggs
• Chicken breast
• Turkey breast
• Lean beef cuts like sirloin
• Fish like salmon, tuna, cod
• Shellfish
• Pork chops and tenderloin
• Bacon
• Low fat dairy like Greek yogurt and cottage cheese

Non-Starchy Vegetables

• Leafy greens - spinach, kale, lettuces
• Broccoli
• Cauliflower
• Bell peppers
• Cucumbers
• Celery
• Onions
• Green beans
• Asparagus
• Brussel sprouts
• Artichokes
• Carrots

Fruits

• Berries (in moderation)
• Tomatoes
• Lemons
• Limes

Legumes

• Lentils (in moderation)
• Black beans (in moderation)
• Chickpeas (in moderation)

Fats & Oils

• Avocados
• Coconut oil
• Olive oil
• Ghee
• Butter
• Nuts like almonds, walnuts (in moderation)
• Nut butters
• Seeds like chia, flax, pumpkin
• Olives
• Full-fat salad dressings and mayo

Seasonings, Herbs & Spices

• Salt
• Pepper
• Garlic
• Onion powder
• Basil
• Oregano
• Thyme
• Parsley
• Cumin
• Turmeric
• Chili powder

Beverages

• Water
• Unsweetened coffee
• Unsweetened tea
• Sparkling water
• Very low carb protein shakes (for breakfast)

Foods to Avoid on Phase 1

Stay away from these higher carb items:

• Grains like bread, pasta, rice, oats
• Starchy veggies - potatoes, corn, peas
• Legumes besides lentils, chickpeas, beans
• Fruit besides berries, tomatoes, lemons, limes
• Sugary foods
• Processed snacks
• Sodas and juices
• Alcohol
• Sauces with added sugars

Sample Meal Plan for Phase 1

This sample menu provides Phase 1 compliant meal ideas:

Breakfast

• Scrambled eggs with spinach and bacon
• Greek yogurt topped with nuts and berries
• Low carb protein shake

Lunch

• Turkey burger with avocado and tomato
• Tuna salad wrapped in lettuce
• Leftover chicken with salad greens and oil dressing

Dinner

• Grilled salmon with asparagus
• Zucchini noodles with meat sauce
• Chicken stir fry with cauliflower rice

Snacks

• Celery with nut butter
• Hardboiled eggs
• Berries with coconut cream
• Cheese slices
• Cucumber slices

Tips for Fast Metabolism Diet Phase 1 Success

Follow these guidelines to get the most out of your 28 days in Phase 1:

• Plan menus ahead. Meal prepping makes staying on track easier.
• Drink plenty of water. Hydration is crucial on a low carb diet.
• Get enough sleep. Adequate rest reduces cravings.
• Add exercise.</

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.