Metabolism Booster Diet 28 Days – The Fast Metabolism Diet or FMD, created by the American nutritionist Haylie Pomroy, it is a plan that allows you to lose up to 20 pounds in 28 days and above all, it helps to repair your metabolism.
However, the plan can be a little complicated to understand. Some ingredients can be hard to find in some countries and it’s important to be organized to avoid cooking all day.
Metabolism Booster Diet 28 Days
In this guide I will tell you how you can easily follow the diet and make the most of it.
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I started following FMD in 2016 and have never stopped since, because it’s a varied diet that makes me feel good.
In the first 28 days (the first cycle) I lost 5 kg (11 lb). Then, over the next 28 days, I lost another 3kg (6.6lb) and since then I’ve alternated full cycles and maintenance to continue losing weight slowly, without stopping traveling or special meals the beat
In this guide, I’ll share all the information I’ve gathered over the years from Haylie’s blog, social media, and my own experiences. However, I want to make it clear that I am NOT part of Haylie’s team, I am not affiliated with her, and this guide is not a substitute for reading The Fast Metabolism Diet
Special thanks to: Lynette from Menopause Goddess, Evanna & Christine from Petite Vie, Kirsten from My Kitchen in the Rockies, Wendy from A Day in the Life on the Farm, and Bri from SanBriego.
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FMD is a 28-day program (28 days = 1 cycle) that has the main goal of fixing your metabolism. Essentially, it allows you to eat healthy and varied foods in abundance, giving your body the fuel it needs. Losing weight will just be a pleasant consequence of your metabolism working as it should.
In fact, a slow metabolism is one of the main reasons why losing weight is so difficult, and even though there may be a genetic factor that can play a role, there are a few things we should all keep in mind.
As I mentioned before, this diet lasts for at least 28 days, which is equivalent to 1 cycle. This means that each session has 4 weeks, and each week is divided into three phases, each of which has its own specific features and objectives. In each phase you are expected to eat certain types of food. Chapter 3 of the book The Fast Metabolism Diet
*While Stage 1 breakfast is just fruit + cereal, Haylie says you can add protein if needed (ref).
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**Nuts and peanut butter both count as healthy fat and protein in the P3 breakfast only. You can add more protein if you want (reference).
***Although the book says “healthy fats/protein”, Haylie specifies on her website that P3 snacks are focused on healthy fats and vegetables. In P3 meals, however, it is important to include both healthy fats and protein (reference ).
Phase 1 takes two days and is designed to assimilate food and transform it into energy. In addition, thanks to the presence of natural sugars, this phase leads to calming the adrenal glands.
This phase has the highest GI, it is high in fruits and grains with a medium glycemic index, moderate in protein and low in fat. During this phase, at least one cardio training session is expected.
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It is the phase with the lowest calories and the highest protein, and it allows for the consumption of animal proteins and alkaline vegetables. Vegetables are even more important in this phase as they help maintain our pH levels. During this phase, at least one anaerobic training session is expected.
Phase 3 lasts for three days and its goal is to convert the fat released from Phase 2 into energy.
It is high in healthy fats, moderate in protein, very moderate in grains and it also contains low GI fruits. During this phase, at least one session of physical activity is expected that relaxes our body.
Not everyone can reach their ideal weight in 4 weeks, and that is obviously normal, especially if you need to lose a lot of it, but this is not a problem because you can continue doing this diet plan until you reach your goal – there is no time limit.
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Once you’ve achieved that goal, you can move on to the maintenance phase, but I’ll talk about that later, in the maintenance section.
FMD may seem a bit complicated at first, but it’s just a matter of understanding it well and especially being organized. As I always say:
If you have free time and you like to cook and try new things, you will be able to unleash your creativity and prepare amazing dishes every day, thanks to the huge variety of food allowed in FMD. If you are otherwise a busy person with limited time, you can prepare simple meals that do not require much time in the kitchen, are easy to carry and freeze.
Despite the name, I don’t think of FMD as a diet. I see it and live it as a healthy lifestyle with some basic rules to be respected.
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If you follow MKS, you should respect these rules and once you reach the expected weight, you can move on to maintenance, which is more flexible. You can read more about it in the maintenance section.
You should also keep in mind that physical activity is essential in any diet but especially in FMD, because it will help you have a healthier metabolism. We will talk more about it below.
Just as each phase has its own specific food and eating plan, it also has its own physical activity. Exercise is essential to losing weight because it helps speed up our metabolism.
In the book, Haylie makes it clear that you should exercise at least three times a week, one per phase. But of course there is no problem if you want to practice more than that.
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While exercise is very important, it’s also important that you don’t get injured. Don’t try to overdo it, especially if you need to lose a lot of weight. If you are a beginner, Haylie Pomroy herself recommends that you start with 20 or 30 minutes of cardio and gradually increase the exercises until you reach one hour of training. The same applies to weight lifting: it is dangerous to try to lift more than you can handle, it is better to do it gradually. I also recommend that you hire a personal trainer if you can afford it.
This makes it a 100% customizable diet that doesn’t force anyone to eat something they don’t like.
In addition, you may be unfamiliar with many of the foods in FMD, and some of you will probably be eating them for the first time, so you can take the opportunity to discover new things.
As I said earlier, each stage has its own food and dosages and they cannot be mixed. I know – because it happened to me too – that this is one of the things that people find more confusing when they start this diet, as the list of allowed foods is quite long.
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Even people like me, who have been following FMD for a long time, can confuse phase estimates.
It’s a free tool where you can look up the allowed foods in each phase and their portions, and it was born from the need that I and some FMD followers had when we went shopping or cooking.
Is the most important tool for doing FMD and you should always have the book handy to clear any doubts you may have. However, one important thing to keep in mind when looking at the list in the book is that it was published a few years ago, but Haylie has been adding new food to MKS. She is very active on social media and many people from different countries often ask her about different foods, so some of them are allowed in FMD even if they are not mentioned in the book.
All the data in Masterfood is based on 100% public information from the book, Haylie’s website and her social media. I myself have asked Haylie’s team a few questions to make sure I have valid information and every food mentioned here is linked to its corresponding reference, which I check regularly to keep the information up to date and avoid errors.
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However, if you find any discrepancies between the information offered by Haylie and Masterfood or you think I have missed an update, please let me know and I will review it immediately. I appreciate any help or information you offer me.
The >20 servings are the same but <20 plus half, that's 1 1/2 cups of fruit. And the same goes for any other food.
You are probably asking yourself “how is that possible?”. That’s because our metabolism needs a lot of energy to repair itself, more than a low-calorie diet gives us, and this is achieved by eating more.
If you want to lose more than 40 pounds, the dosages are the same as
