This diet helps increase your metabolism which forces you to eat more calories throughout the day, and also helps you lose weight in a healthy and fast way. Another benefit of this diet is that you don't have to count how much fat, carbs, or protein you eat.
You only need to stick to the allowed foods and avoid the forbidden ones strictly, and this diet allows you to eat lots of fruits, veggies, lean meats, and whole grains. Also, some foods are only allowed at certain times.
This diet avoids what other diets do like forcing you to eat a very low set amount of calories which slows your metabolism and can make you gain weight. It also harms your overall health. The fast metabolism diet gives quick results but you need to add some exercise to get the best effects.
List of foods not allowed when following this plan:
There are 5 foods you should remove from your daily meals when following the rapid burn plan because they go against the strict rules of this system, and they are:
- Wheat
- Corn grains.
- Dairy.
- Soy
- Refined sugar.
- Caffeine.
Caffeine is one of the toughest things to avoid in this plan, so experts recommend adding cinnamon to morning drinks, and be patient with caffeine withdrawal a bit. Caffeine drinks with milk like lattes or other similar drinks are completely not allowed.
Everything about the fast burn plan:
For this plan to work, you need to follow a set schedule for food and exercise, and this schedule is split into 3 phases Each phase helps you move to the next. All three phases last one week, then you repeat the cycle the next week, and so on. These phases are:
- The first phase (day one and two): Getting rid of stress.
- Phase two (day three and four): Using up stored fat.
- Phase three (day five, six, and seven): Focus on hormone regulation.
Phase one:
This phase helps raise blood sugar levels Since you rely on healthy carbs in your meals Like brown rice, quinoa, and fruit with a moderate portion of protein, and lower healthy fats in your food. Allowed foods at this stage are:
- Brown rice.
- Quinoa.
- Oat flour.
- Oat pasta.
- Mango.
- Apple.
- Fig.
- Oranges.
- Beef.
- Turkey.
- Lentils.
As for foods not allowed on this strict plan, they are:
- Foods with added sugar.
- Wheat.
- Corn grains.
- Juices.
- Dried fruits.
- High-fat meats.
- Dairy products including cheese.
The first phase has 3 main meals and 2 light fruit snacks. It mainly focuses on protein to keep you full. Instead of storing carbs as fat, you should do cardio exercises during this phase like running, aerobics, and Zumba.
The second phase:
The second phase is marked by a high protein and vegetable content compared to a lowamount of carbs and fats. You can add a lot of cruciferous vegetables. because they are rich in vitamins and nutrients good for the body, And the allowed foods in this plan are:
- Leafy greens (cabbage, spinach, arugula).
- Broccoli.
- Onions.
- Asparagus.
- Beef.
- Poultry.
- Low-fat fish.
- Egg whites.
And there are some foods to avoid at this stage:
- Fruits and their juices.
- Grains (corn and wheat).
- Refined sugar.
- High-fat meats.
- Dairy products including cheese.
The first phase includes 3 big meals and 2 light snacks. But grains that have carbs are not allowed. Focus more on low-fat protein foods and veggies with lots of nutrients. In this phase, we mix resistance training and weight lifting with cardio.
Phase three:
Phase three depends on high fat, moderate carbs, and also moderate protein,along with low-sugar fruits like avocado, coconut, berries, and a little meat. Below we list allowed foods to eat in this phase:
- Nuts and seeds.
- Avocado.
- Coconut.
- Olives.
- Salmon fish.
- Berries.
- Asparagus plant.
- Beans.
- Cauliflower.
- Quinoa.
- Seaweed.
- Liver.
Like the previous two stages, some foods are not allowed, which are:
- Oranges.
- Peaches.
- Mango.
- Meat.
- Poultry.
- Corn and wheat.
- Refined sugar.
- Dairy products including cheese.
This phase includes 3 meals plus some fats, proteins, and vegetables, and the two snacks are high-fat sources. You can do some stress-relief exercises at this stage like yoga.
Shopping list:
Here are the shopping lists for each phase. The first phase list includes:
- Brown rice.
- Quinoa.
- Oat flour.
- Mango.
- Apple.
- Orange.
- Fig.
- Lean beef.
- Turkey.
- Lentils.
The second phase list includes:
- Dark leafy greens.
- Broccoli.
- Onions.
- Asparagus.
- Chicken.
- Fish is lean.
- Eggs.
As for the third phase list, it consists of:
- Nuts.
- Seeds (chia, flax, and sunflower).
- Nut butter.
- Coconut.
- Olives.
- Salmon fish.
- Berries.
- Asparagus.
- Fava beans.
- Cauliflower.
- Quinoa.
- Seaweed.
- Liver.
Meal plan:
All stages of this plan encourage eating veggies and lean proteins, so they're pretty similar. Here’s a sample meal plan for each stage:
Stage one:
- Breakfast: A cup of oatmeal with chopped apple and some pieces of fig.
- Lunch: A dish of turkey stuffed with quinoa and an orange.
- Dinner: Grilled meat with half a cup of lentils.
Stage two:
- Breakfast: egg omelette with cabbage, broccoli, and onion.
- Lunch: arugula salad with some asparagus sticks, and three pieces of grilled fish.
- Dinner: burger without bread wrapped in lettuce leaves.
Stage three:
- Breakfast: berry smoothie with a little chia seeds.
- Lunch: big salad plate with grilled salmon pieces or tuna.
- Dinner: sautéed liver with asparagus and quinoa.
Pros and cons of the fast burn diet:
There are some health benefits that might make you stick to this diet you should know about:
- This diet includes lots of vegetables and whole grains.
- Exercise is a key part of this diet.
- This diet includes different types of workouts.
Downsides of this diet:
You should know these downsides to see if this diet really suits you or not:
- The diet is complicated and strict.
- Food choices change day by day.
- It's hard to stick to it for a long time.
This plan depends on healthy eating and exercise, like many other weight loss programs.but it also focuses on picking certain types of foods. so it's tough to stick with it for a long time, And Fitness Garage team always stresses that taking care of your health is really important because it's the ultimate goal of any diet you follow.
