Fast Metabolism Diet Phase 3 food list Unleash the burn hormones,

heart, and heat

This is the high healthy-fat, moderate-carbohydrate, moderate-protein, low-glycemic fruit
phase. High in healthy fats, higher-fat proteins in moderate amounts, lower-glycemic fruits,
lower-glycemic vegetables, moderate amounts of unrefined carbohydrates, thyroidstimulating foods, foods rich in inositol and choline
Portion sizes | What to eat | Foods to avoid

Portion sizes in The Fast Metabolism Diet Phase 3

These are the portion sizes for losing 20 pounds or less (see below if you have more to lose):

Vegetables unlimited phase-appropriate veggies

Protein 4 ounces of meat (2 ounces for snack), 6 ounces of fish (3 ounces for snack),
cup cooked legumes, or 1 whole egg
Grains cup cooked grains or ounce (about 15 grams) of crackers or pretzels, 1
slice sprouted grain bread, sprouted grain bagel, 1 sprouted grain tortilla, cup
cooked oats
Fruit 1 piece or 1 cup of phase-appropriate fruit
Fat avocado, cup raw nuts, 1/3 cup hummus or guacamole, 2 tablespoons raw
nut or seed butter, 3 tablespoons oils, 2-4 tablespoons salad dressing
Smoothies 1 x 12-ounce glass
These portions are per meal (for each meal with that food listed), not for the whole day

If you want to lose 21-40 pounds:

Vegetables 1 times the suggested portion, unlimited if you want to eat more
Protein 6 ounces of meat (3 ounces for snack), 9 ounces of fish (4 ounces for
snack), cup cooked legumes, or 1 whole eggs (This is difficult! suggest
alternating between 1 egg and 2 eggs)
Grains cup cooked grains or ounce (about 23 grams) of crackers or pretzels; 1
slice sprouted grain bread, sprouted grain bagel, 1 sprouted grain tortilla (curiously
the portion sizes for sprouted grain products are the same as for 20 pounds or less),
cup cooked oats
Fruit 1 pieces or 1 cups of phase-appropriate fruit
Fat avocado, 3/8 cup raw nuts, 1/3 cup hummus, cup guacamole, 3 tablespoons
raw nut or seed butter, 4 tablespoons oils, 3-6 tablespoons salad dressing
Smoothies 1 x 16-ounce glass
These portions are per meal (for each meal with that food listed), not for the whole day

If you want to lose more than 40 pounds:

Vegetables double the suggested portion, unlimited if you want to eat more
All other foods same as to lose 21-40 pounds

Foods to eat in The Fast Metabolism Diet Phase 3

Meals
Eat 3 meals, and 2 snacks. Eat 5 times a day, every 3-4 hours
Make sure you eat enough healthy fats each day.
Breakfast: fruit, *fat/protein, grain, and veggie within 30 minutes of waking.
Dont neglect the vegetable serving
o Snack: veggie, *fat/protein 2-3 hours later
o Lunch: *fat/protein, vegetable, fruit 3 hours later
o Snack: vegetable, *fat/protein (3-4 hours later)
o Dinner: *fat/protein, vegetable, grain/starch (one place in the book says that
grain/starch is optional, another says that it is required, and the app says that it
is required for dinner in phase 3) (3-4 hours later)
o *Fat/protein appears to mean higher-fat protein or fat plus protein
Choose organic where possible
Vegetables and salad greens
o Fresh, canned, or frozen
o Arrowroot, artichokes/artichoke hearts, arugula, asparagus, avocados, bean
sprouts, beans (green beans, yellow beans, wax beans, french beans, haricots
vert, string beans), beets(fresh okay, canned/jarred check for sugar), beet
greens, bok choy, broccoli, Brussels sprouts, butternut squash, cabbage (all
types), carrots, cauliflower florets, celery, chicory (curly endive), collard
greens, cucumbers, eggplant, endive, fennel, garlic scapes, green chiles, green
onions/scallions, hearts of palm, jicama, kale, kohlrabi, leeks, lettuce (any
except iceberg), mixed greens, mushrooms (any type), okra, olives (any type),
onions (all types), peppers (only bell peppers, Italian peppers/pepperoncini,
poblano peppers), radishes, rhubarb, seaweed, shallots, spinach, spirulina,
sprouts/bean sprouts, sweet potatoes/yams, tomatoes (fresh and canned),
watercress, winter squash (all types), zucchini/summer squash
Fruits
o Fresh or frozen
o Blackberries, blueberries, cherries/black cherries, cranberries (fresh or frozen,
unsweetened), grapefruit, lemons, limes, peaches, plums, prickly pears,
raspberries, rhubarb
o Coconut, coconut milk, coconut cream, coconut water
Animal protein
o Meat: beef (beef filet, beef steaks, beef tenderloin, lean ground beef, London
broil, round steak, shell steak, sirloin steak, skirt steak), buffalo meat and
ground buffalo, lamb (ground lamb, lamb leg, lamb loin chops, lamb shank),
liver, pork (chops, loin roast), rabbit
o Liver
o Poultry: chicken (skinless, boneless dark or white meat, chicken breast, ground
chicken), game (pheasant), turkey (including ground turkey)
o Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast
beef), sausages (nitrate-free: turkey, chicken), turkey bacon (nitrate-free)
o Fish, including fatty fish: halibut (fillet), herring, salmon (fresh, frozen, or
nitrate-free smoked), sardines (packed in water or olive oil), sea bass (fillet),
skate, trout, tuna (packed in water or oil)
o Shellfish: calamari, clams, crab (lump meat), lobster meat, oysters (waterpacked or fresh), smoked oysters (packed in olive oil), scallops, shrimp
o
o
o

Eggs whole
Vegetable protein / legumes, nuts, and seeds
o Beans (dried or canned: adzuki beans, black beans, butter beans, cannellini
beans, fava beans, great northern beans, kidney beans, lima beans, navy beans,
pinto beans, white beans), black-eyed peas, chickpeas/garbanzo beans,
lentils/chana dal
o Almond milk (unsweetened), almond cheese, almond flour, cashew milk, hemp
milk (unsweetened), vegan cheddar cheese
o Nuts and seeds are listed under healthy fats below
Grains and starch
o Barley (black or white), oats/oatmeal (steel-cut, old-fashioned), quinoa, quinoa
pasta such as fusilli, sprouted grain (sugar-free, corn-free only, bagels, breads,
English muffin, tortillas), black rice, wild rice
o Nut flours
o Brown rice cheese, brown rice milk, rice milk (plain)
o Arrowroot, tapioca, tapioca flour
Broth, herbs, spices, and condiments
o Arrowroot, baking powder, baking soda, brewers yeast, broth (beef broth,
chicken broth, vegetable broth; free of additives and preservatives if possible),
carob chips (unsweetened only), cream of tartar, horseradish (prepared),
ketchup (no sugar added, no corn syrup), liquid smoke, mustard (prepared or
dry, including Dijon mustard), natural seasonings (Bragg Liquid Aminos,
coconut amino acids, tamari), pickles (no sugar added), raw cacao powder,
salsa, tamari, tomato paste, tomato sauce (no sugar added, corn-free), vanilla
extract, peppermint extract, vinegar (any type except rice)
o Herbs fresh or dried all types, e.g. basil, bay leaves, chives, cilantro, dill,
marjoram, mint, oregano, parsley, rosemary, sage, tarragon, thyme
o Garlic (fresh or dried), ginger (fresh or dried)
o Spices and seasonings: black and white peppers, caraway seed, cardamom,
celery seed, chili powder, cinnamon, coriander, crushed red pepper flakes,
cumin, curry powder, fennel, garlic powder, nutmeg, onion powder, onion salt,
paprika, sea salt, Simply Organic seasoning
Sweeteners if you must use them
o Stevia (powdered or liquid) (Truvia is listed as okay in one part of the book),
xylitol (birch or hardwood only)
Healthy fats
o Eat these liberally
o Avocados
o Olives (black and green)
o Nuts (raw): almonds, cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts
o Coconut milk, unsweetened coconut, unsweetened coconut cream,
unsweetened coconut milk
o Unsweetened almond milk, unsweetened cashew milk, unsweetened hemp
milk
o Seeds (raw): chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds,
sunflower seeds
o Nut/seed butters and pastes (raw and unsweetened only) e.g. almond butter,
cashew butter, coconut butter, hazelnut butter, tahini, walnut butter
o

Oils: coconut oil, grapeseed oil, olive oil, sesame oil, toasted sesame oil
(Asian)
o Hummus
o Mayonnaise (safflower)
Beverages
o Water. Drink half your body weight in ounces of water every day. Drink a LOT
of water during this phase
o Non-caffeinated herbal teas
o Pero beverage
o

Foods to avoid or limit in The Fast Metabolism Diet Phase 3

General foods to avoid, see above

Carbs should be limited to the foods and serving sizes above
You shouldnt eat foods that arent on the list of what you can eat for this phase, above
Avoid roasted nuts; peanuts

Guidelines for vegetarian, vegan, and gluten-free

Vegetarian
o Phases 1 and 3 substitute legumes or phase-specific fish for meat in any
recipe
o Phase 2 eat eggs and fish. If you are unwilling to eat these, follow the
guidelines for vegans, below
Vegan
o Phases 1 and 3 substitute legumes for meat in any recipe
o Phase 2 for vegans, the no-soy rule can be broken. Replace any meat with
any of the following (but no other soy products): organic non-GMO tofu,
organic non-GMO soy tempeh, organic non-GMO edamame. Cook the tofu
without fat and grill or bake it yourself, rather than buying pre-baked tofu,
which is more processed.
o Your weight loss might slow down somewhat, but you can still eat low-carb for
those two phase 2 days if you stick to these three options. But you should still
avoid soy in phases 1 and 3
Gluten-free
o Avoid sprouted-grain bread and products containing spelt, barley, kamut, farro,
durum, bulgur, rye, triticale, or semolina; also conventional oatmeal
o If a recipe contains a gluten grain, you can replace it with a gluten-free grain
such as brown rice or quinoa. Other gluten-free grains include amaranth,
buckwheat, millet, teff, and wild rice

Lifetime / maintenance diet

If you still have weight to lose after 28 days on the diet, the author suggests repeating the 28day cycle or do as many weeks as it takes to reach the weight you want to be. Even if you
are just a few pounds away from your ideal weight, even fewer than 5 pounds away, keep
going until you reach it. Some people do the 28 days every quarter, or once or twice a year, to
keep their metabolism trained. Once youve reached your healthy weight, follow these rules:

Carry on avoiding fake foods. If you dont know what every ingredient on a food is,
put it down. In particular, watch out for fake sugars and fake fats they are huge
metabolism killers and not real food. Also avoid enriched breads and pastas
Keep avoiding caffeine, gluten, corn, soy, sugar, alcohol, and processed foods most of
the time only have an occasional splurge on special occasions
Stay organic, especially with dairy, chicken, eggs, and beef
Always eat within 30 minutes of waking
Always eat at least 30 minutes before exercising
Continue to eat 3 meals, 2 snacks a day
Eat seasonally
Make holidays special
If you have treats, make them yourself
Plan your weeks meals and snacks ahead of time
Keep cooking and freezing food, and always have a stash of snacks
Continue drinking half your body weight in fluid ounces every day

If youre going to splurge:

Big dinner: Eat 10-15 grams of protein every 2 hours throughout the day, and get
really excited about the event
Sugar binge: Eat natural sugars all day, have fruit at breakfast and fruit with lunch (no
juice), change all your snacks to protein-only, have good fats for dinner, and enjoy
yourself
Boozing: One drink a week is okay. Organic, sulfite-free wine seems to have the least
effect on liver function; if you really want a cocktail, go for the top-shelf liquors;
always drink 8 ounces of water for every drink in addition to your regular water
consumption; dont drink alone; dont have alcohol in the morning

Health benefits claimed in The Fast Metabolism Diet

The diet in this book claims to reduce the risks for: arthritis, celiac disease, diabetes, heart
disease, high cholesterol, hormonal issues, infertility, overweight/obesity, thyroid disorders
As always, this is not intended to be a replacement for professional medical diagnosis or
treatment for a medical condition. Consult your doctor before starting a new diet. This page
describes what the authors of the diet recommend Chewfo is describing the diet only, not
endorsing it.