In This Article

What Is The GM Diet?

The GM diet is a 7-Day diet plan for quick weight loss.

It was created in 1985 by General Motors to help its employees lose weight.  The employees consumed low-calorie food groups on different days. By the end of the first week, the employees lost up to 17 lbs (7.7 kgs).

The employees consumed low-calorie food groups on different days. This is believed to have triggered the weight loss.

This made the GM diet a popular short-cut to losing weight. Does it really work? Find out next.

Does GM Diet Really Work?

Going on a very low-calorie diet might work for weight loss. But these diets are not safe and are tough to follow. The proponents of the GM diet believe that it works based on the following factors:

• It Is Low In Calories: Weight loss is calculated by the number of calories you consume and the number of calories you burn. When you consume fewer calories, your body shifts to a negative energy balance. This makes you lose weight.

• It Boosts Metabolism: The foods included in this diet plan are believed to boost your metabolism and keep your body in the fat-burning mode. However, there is no study that backs this claim.

• It Includes Negative Calorie Foods: Negative calorie foods burn calories during their digestion and processing. This means you lose weight by burning calories even when you eat. It sounds good, but dietitians and nutritionists do not believe in the term “negative calorie foods”.

• It Is A Good Detox: Consuming healthy food and staying hydrated may help flush out toxins.

• May Improve Digestion: The fruits and vegetables in the GM diet contain dietary fiber, which helps improve bowel movement and digestion. However, it is not established if the GM diet follows the recommended 25 g dietary fiber/day based on a 2000-calorie diet (1) or not.

The GM diet was created to aid quick weight loss in employees of General Motors. Here’s what they were allowed to eat for a week:

Related: 14 Home Remedies For Digestive Problems And Prevention Tips

GM Diet – Foods To Eat

Day 1

• Eat as many fruits as you like. Berries, watermelons, and cantaloupes are recommended.
• Stay away from bananas on Day 1.
• Drink 8 to 12 glasses of water during the day.

Day 2

• Consume only vegetables.
• Use olive oil for cooking (no deep frying) the vegetables.
• Drink 8 to 12 glasses of water.

Day 3

• Consume fruits and vegetables.
• Avoid potatoes and bananas.
• Drink 8 to 12 glasses of water.

Day 4

• Consume 8 (small) bananas and 4 glasses of milk (8 fluid ounces). Banana is a superfood that helps to replenish our energy levels. Choose skim milk and avoid adding sugar or sweeteners to milk.
• You may consume a bowl of clear vegetable soup if it gets too monotonous.
• Drink 8 to 12 glasses of water.

Day 5

• Have brown rice.
• Consume 6 large tomatoes.
• Non-vegetarians can consume chicken breast or fish.
• Vegetarians can consume tofu or cottage cheese.
• Keep yourself hydrated with water and/or strained fruit juices (without sugar or sweeteners).

*Increase water intake by two glasses to flush out extra uric acid (chemical product of the breakdown of purinesⁱ  XOne of the two chemical substances that cells use to create the building blocks of DNA and RNA. The body converts them into uric acid. , which are found in meat).

Related: 20 Healthy Brown Rice Recipes (With Cooking Tips)

Day 6

• Consume brown rice.
• Non-vegetarians can consume chicken breast or fish.
• Consume raw or sautéed vegetables. Avoid potato.
• Keep yourself hydrated with water and/or strained fruit juices (without sugar or sweeteners).

Day 7

• Consume brown rice.
• Consume raw or sautéed veggies.
• Have 4 glasses of fruit juice.
• Drink 8 glasses of water.

Other Foods To Consume

• Green tea without sugar
• Black coffee without sugar or milk

Foods To Avoid

• Soda
• Alcohol
• Junk food
• Packaged/canned food

[Read – Slim Fast Diet]

Here’s a sample GM diet chart.

Sample 7-Day GM Diet Plan

*1 cup = 250 grams or 8.8 ounces

GM Diet Day 1

• Breakfast (8:00 a.m.) – A medium apple + a few berries + 1 glass of water
• Mid-Morning (10:30 a.m.) – ½ cup cantaloupe + 1 glass of water
• Lunch (12:30 p.m.) – 1 cup watermelon + 2 glasses of water
• Evening Snack (4:00 p.m.) – 1 large orange + 1 glass of water
• Dinner (6:30 p.m.) – 1 cup cantaloupe and berries + 1 glass of water
• Snack (8:30 p.m.) – ½ cup watermelon + 2 glasses of water

Foods To Avoid – Day 1

• Vegetables – All veggies
• Fruits – Banana
• Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
• Fats & Oils – Lard, butter, margarine, and safflower oil.
• Carbs – Carb-rich foods, including brown rice.
• Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
• Beverages – Alcohol, soda, sweetened drinks, milkshakes, vegetable juices or smoothies, and packaged fruit juices.

[Read: Is The Daniel Fast Diet Healthy]

Related: 50 Healthy Vegetable And Fruit Juices For Weight Loss

GM Diet Day 2

• Breakfast (8:00 a.m.) – 1 cup of boiled potato (with a little salt and pepper) + 1 glass of water
• Mid-Morning (10:30 a.m.) –½ cucumber + 1 glass of water
• Lunch (12:30 p.m.) – 1 cup of lettuce, bell peppers, baby spinach, and asparagus + 2 glasses of water
• Evening Snack (4:00 p.m.) – ½ cup of baby carrots (lime juice and a pinch of salt) + 1 glass of water
• Dinner (6:30 p.m.) – 1 cup of blanched broccoli and green beans + 1 glass of water
• Snack (8:30 p.m.) – 1 cucumber + 2 glasses of water

Foods To Avoid – Day 2

• Fruits – All fruits
• Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
• Fats & Oils – Lard, butter, margarine, and safflower oil.
• Carbs –Carb-rich foods, including brown rice.
• Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
• Beverages – Alcohol, soda, sweetened drinks, fresh fruit juices or smoothies, and packaged fruit juices.

GM Diet Day 3

• Breakfast (8:00 a.m.) – ½ cup cantaloupe + 2 glasses of water
• Mid-Morning (10:30 a.m.) – 1 cup of pineapple or pear + 2 glasses of water
• Lunch (12:30 p.m.) – 1 cup of salad (cucumber, carrots, and lettuce) + 2 glasses of water
• Evening Snack (4:00 p.m.) – 1 orange + ½ cup of cantaloupe + 1 glass of water
• Dinner (6:30 p.m.) – 1 cup of salad (boiled broccoli + beets + spinach) + 2 glasses of water
• Snack (8:30 p.m.) – 1 pear + 1 glass of water

Foods To Avoid – Day 3

• Vegetables – Potato
• Fruits – Banana
• Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
• Fats & Oils – Lard, butter, margarine, and safflower oil.
• Carbs –All carb-rich foods, including brown rice.
• Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
• Beverages – Alcohol, soda, sweetened drinks, vegetable smoothies or juices, and packaged fruit juices.

GM Diet Day 4

• Breakfast (8:00 a.m.) – 2 bananas + 1 glass of milk
• Mid-Morning (10:30 a.m.) – 1 banana + 1 glass of water or 1 glass of banana milkshake/smoothie
• Lunch (12:30 p.m.) – Milkshake (2 bananas + 1 glass of milk + a dash of cocoa powder) or 1 bowl of vegetable soup
• Evening Snack (4:00 p.m.) – 2 bananas
• Dinner (6:30 p.m.) – 1 banana + 1 glass of milk
• Snack (8:30 p.m.) – 1 glass of milk

Foods To Avoid – Day 4

All, except for banana and milk.

GM Diet Day 5

• Breakfast (9:00 a.m.) – 3 tomatoes + ½ cup sprouts + 2 glasses of water
  Mid-morning (10:30 a.m.) – 1 apple + 1 glass of water
• Lunch (12:30 p.m.) – ½ cup brown rice + sautéed assorted veggies/3oz fish fillet + 2 glasses of water
• Evening Snack (4:00 p.m.) – 2 tomatoes + 1 glass of water
• Dinner (6:30 p.m.) – 1 cup brown rice  + 1 tomato + ½ cup of sautéed veggies + 2 glasses of water

Foods To Avoid – Day 5

• Vegetables – Potato and sweet potato.
• Fruits – Banana
• Protein – Beef, pork, and turkey.
• Fats & Oils – Lard, butter, margarine, and safflower oil.
• Carbs – White rice, bread, and processed foods.
• Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
• Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

GM Diet Day 6

• Breakfast (9:00 a.m.) – 1 glass carrot juice + ½ cup boiled legumes
• Mid-morning (10:30 a.m.) – 1 cup of boiled vegetables + 2 glasses of water
• Lunch (12:00 p.m.) – ½ cup brown rice + ½ cup of veggies + Tofu/fish fillet
• Snack (3:30 p.m.) – 1 cup cucumber slices + 2 glasses of water
• Dinner (6:30 p.m.) – ½ cup brown rice + ½ cup veggies + Chicken/cottage cheese + 2 glasses of water

Foods To Avoid – Day 6

• Vegetables– Sweet potato and potato.
• Fruits – All
• Protein– Beef, pork, and turkey.
• Fats & Oils – Lard, butter, margarine, and safflower oil.
• Carbs – White rice, bread, and processed foods.
• Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
• Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

GM Diet Day 7

• Breakfast (9:00 a.m.) – 1 glass of orange/apple juice
• Mid Morning (10:30a.m.) – 1 cup fruit salad + 2 glasses of water
• Lunch (12:00 p.m.) – ½ cup brown rice + ½ cup sautéed veggies + 2 glasses of water
• Snack (3:30 p.m.) – 1 cup watermelon/few assorted berries + 2 glasses of water
• Dinner (6:30 p.m.) – 1 cup GM Soup + 2 glasses of water

Foods To Avoid – Day 7

• Vegetables – Potato and sweet potato.
• Fruits – Banana, cherry, mango, and pear.
• Protein – Avoid any kind of meat, such as beef, turkey, chicken, pork, fish, lentils, beans, soy, and mushrooms.
• Fats & Oils – Lard, butter, margarine, and safflower oil.
• Carbs – White rice, bread, and processed foods.
• Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
• Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

Here’s a full view of this diet chart. Save it. Use it whenever you need!

GM Diet Chart For Weight Loss

If you are wondering what e GM diet soup is, we have the recipe below.

GM Diet Soup Recipe

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Calorie – 899 (150 calories per serving); Serves – 6; Prep Time – 15 mins; Cooking Time – 30-40 mins

Ingredients

• 6 large onions, chopped
• 3 tomatoes, chopped
• 1 cabbage (100 grams), sliced
• 2 carrots (122 grams), sliced
• 3-4 stalks of celery, chopped
• Water as needed
• Salt to taste
• ½ teaspoon black pepper
• 2 lime wedges
• 3 tablespoons olive oil
• A handful of chopped parsley for garnish

How To Prepare

1. Toss the chopped onion and celery in a pot and sauté them in olive oil for 2-3 minutes.
2. Add the chopped carrot.
3. Add water and salt.
4. Cover the lid and cook on medium heat for 30-35 minutes.
5. Sprinkle black pepper, squeeze in lime juice, and stir well.
6. Garnish with chopped parsley and serve.

Before you start stirring the pot, check out the benefits and side effects of the GM diet.

GM Diet Benefits

The benefits of the GM diet are not backed by evidence, but certain scientific facts pertaining to the foods included in this diet hold true:

• Detoxification – Fruits and vegetables are loaded with antioxidants that help flush out toxins (2).
• Improves Health – Veggies and fruits boost immunity and improve cell functions (3), (4).
• Prevents Weight Gain – Cutting back on sugar and sugary foods help prevent weight gain (5), (6).

StyleCraze Says The phenolicⁱ  XIt refers to natural bioactive substances found primarily in plant tissues that include simple phenols, phenolic acids, and flavonoids. compounds in fruits and veggies do more than provide basic nutrition. They reduce the risk of chronic diseases (3).

However, there are possible side effects or risks associated with the GM diet.

GM Diet Risks And Side Effects

• There Is No Scientific Backing – The GM diet is not backed by any scientific study.
• No Long-Term Weight Loss – The GM diet is a fad diet and is not recommended for long-term weight loss goals.
• Lacks Nutrients – Limited access to foods makes the GM diet lacking in nutrients like vitamin B12, calcium, and iron.
• Muscle Loss – Low-calorie diets, more often than not, cause muscle loss. This can ultimately cause slow metabolism, which can make it difficult to maintain weight loss in the future (7), (8). The muscle tissues are deprived of an adequate amount of proteins, which can also lead to physical weakness.
• Mood Swings – This restrictive diet can cause mood swings and irritability.
• Tiredness And Fatigue – A sudden dip in calorie intake might make you feel tired and weak.

StyleCraze Says Calorie restriction in the GM diet can lead to bone loss and increases the risk of fractures (7).

Now that you know both sides of the coin, should you really try the GM Diet to lose weight?

Should You Go On The GM Diet To Lose Weight?

Losing weight is tough. It takes time, patience, and determination. Quick weight loss or a shortcut like the GM diet may fix a temporary problem, but it is not suitable for long-term weight loss. You must eat healthy, exercise, get 7-8 hours of sleep, and meditate to keep the excess flab away in the long run. Going on a diet that is not backed by science, doctors, nutritionists, and dietitians is not worth risking your health and well-being.

Infographic: Nutrient-Dense Low-Calorie Foods To Eat On The GM Diet

The GM diet can lead to nutritional deficiencies, which could be a concern for those who would like to try it out. The results are impressive, but such a diet is not healthy in the long term. Dietary inclusion of foods that boost immunity and health while having fewer calories is important.

Check out the infographic below to learn about the most nutritious foods you should have while on the GM diet.

The GM diet plan is a week-long low-calorie diet strategy, which is found to be effective in losing weight rapidly. However, it is considered a fad diet and is not backed by dieticians and researchers, given the lack of scientific evidence. The diet mostly comprises fruits and vegetables, while certain non-vegetarian foods are allowed only on the fifth and sixth day of the diet. So, people may miss out on certain nutrients essential for the body, lose muscle mass, and become weak and tired. Hence, it is not ideal for long-term weight loss. So, it is advised to consult a doctor/dietitian to get a well-designed, customized diet plan for shedding the flab in a healthy way.

Though the global prevalence of underweight individuals has reduced significantly (from 9.2% to 8.4% in girls and from 14.8% to 12.4% in boys), it remains a problem that requires addressing (1).

We will go over how to gain weight in a healthy way in this post, as well as a sample food plan to follow. Take a look!

In This Article

What Is Your Healthy Weight Range?

Your BMI (body mass index) will help you determine your healthy weight range. Divide your body weight (in kilograms) by your height (in meters) squared to calculate your BMI (2).

A BMI between 18.5 and 24.9 denotes a healthy weight range. If your BMI is below 18.5, you are underweight.

Use this calculator to know your BMI scale and status.

Reasons For Being Underweight

Several medical conditions can make you underweight:

• High Metabolism: Some people are built to be lean. Their metabolic rateⁱ  XThe minimum number of calories a body needs to function while at rest is known as the basal metabolic rate. is so high that they fail to gain weight even after eating high-calorie foods.
• Family History: A few people are born with the kind of genes that make them naturally thin and have a low BMI.
• Medical Conditions: Certain medical conditions can cause weight loss. Having an overactive thyroid hormone (hyperthyroidism) increases metabolic rate and may cause weight loss. Uncontrolled diabetes (Type 1), cancer, and any infectious diseases can make someone lose weight (3).
• Eating Disorders: People with eating disorders like anorexia nervosaⁱ  XAn eating disorder characterized by extremely low body weight and an intense fear of gaining weight. and bulimia nervosaⁱ  XAn eating disorder characterized by bingeing on large portions of food and then purging by inducing vomiting. can be underweight (3).
• Depression: People who have depression may experience a severe loss of appetite and lose a substantial amount of weight very quickly. Such people need immediate medical help (3).

If your BMI is less than 16, please visit your doctor to diagnose any possible medical conditions.

Related: Fast Metabolism Diet Review – Does It Help Weight Loss?

Sample Diet Plan For Weight Gain

Though eating high-calorie foods like sodas, donuts, and French fries can make you gain weight, it is not a healthy approach.

Your aim should be to build muscle mass and gain weight in a healthy way. Eating processed foods for weight gain can lead to the accumulation of subcutaneousⁱ  XThe fat that is located just underneath the skin. It is a way for the body to store energy. or visceral fatⁱ  XA form of body fat that is stored in the abdominal cavity, near important organs like the liver, stomach, and intestines. . This can result in the unhealthy deposition of fats around your belly area or organs, respectively.

Following is a sample diet plan that can aid healthy weight gain. This plan can vary based on the age, sex, the level of physical activity, and calorie requirements of the individual.

Related: GM Diet – 7 Day Diet Chart, Foods List, Benefits & Risks

Healthy Tips To Gain Weight Fast (And Safely)

StyleCraze Says

While you need to increase your calorie intake, be cautious of added sugars, salt, and saturated fat as they may lead to various health concerns.

1. Eat Calorie-Dense Foods

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Foods high in calories and balanced in nutrients will help you gain weight. Foods like avocado, banana, and full-fat milk should be your staple.

Related: Enjoy These 21 High-Calorie Foods For Weight Gain

2. Consume Healthy Carbs

Carbohydrates can help in weight gain. Replace high sugar and refined carbs like chocolates, donuts, pizzas with healthier options like banana, potato, sweet potato, whole grains, rice, and fruits, etc.

3. Consume A Protein Source With Every Meal

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Your muscles are made of proteins. To gain weight and build lean muscle mass, you must include a protein source in every meal you consume. Aim to take 1.5-2 gm of protein for every kg of body weight.

Chicken breast, ground turkey, tofu, legumes and beans, nuts and seeds, fish, eggs, milk, and yogurt should be your go-to choices of protein.

4. Add Healthy Fats To Your Diet

Don’t consume just any fatty food. Choose healthy fats that do not cause harm in the long run. Healthy fats are also good sources of omega-3 and omega-6 fatty acids.

Include foods like avocado, nuts, seeds, avocado oil, salmon, and olive oil in your diet. Eating a fistful of pumpkin or flaxseeds is a good way to provide your body with healthy fat.

Related: 9 Healthy Sources Of Fats For Vegetarians To Consume

5. Take Weight Gain Supplements

In some cases, diet and exercise alone may not bring about the desired results. Another way to go about this is by including some additional supplements in your diet.

Whey protein is an increasingly popular supplement you can add to your milk or smoothies.

6. Strength Training

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Gaining weight doesn’t mean you have to gain fat mass. Gain lean muscle mass. You’ll look toned and defined. To get there, you need to hit the gym at least 2-4 times a week and lift some weights.

StyleCraze Says

The best exercises to gain weight include deadlifts, squats, lunges, bench presses, pull-ups, leg presses, and bar dips.

If you have any medical conditions, talk to your doctor before you hit the gym.

7. Eliminate Stress

Losing or gaining weight could be a stressful event. Stress often becomes a major hurdle when you try to achieve a goal. Therefore, it is important to reduce stress.

Have a relaxing bath to reduce stress. Put on some good music and dance until you drop. Meditation, yoga, and breathing exercises also work well to reduce stress.

8. Get Enough Sleep

Sleep is an essential determinant of your health and well-being. A person needs a minimum of eight hours of sleep every night to stay fit and fine. A cross-sectional study on Chinese University students revealed that good quality sleep helped strengthen muscle mass as compared to poor quality sleep (4).

9. Track Your Goal

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Tracking your goal increases your chances of hitting your target. Maintain a food journal to write your calorie goal and track the foods that you eat.

Check your weight every week or 10 days. This not only motivates you but also helps you analyze your progress better. You can even track your exercise pattern and start measuring muscle gain.

10. Keep Yourself Motivated

Weight gain is not rocket science; it requires a scientific approach and well disciplined lifestyle. Be patient and keep yourself motivated. Do not aim to gain more than four pounds a month. Looking for faster weight gain could be unhealthy and may only give you temporary results.

Infographic: Tips To Gain Weight In A Healthy Way

Being underweight may cause many health complications. Hence, maintaining a healthy weight is necessary for your overall well-being. However, you must gain weight in a steady and healthy way.

The following infographic lists various ways to help you increase your weight healthily. Scroll down.

Being underweight is undesirable, and all you need to look for is a good weight gain diet. While eating high-calorie junk and processed foods may make you gain weight, it is not a healthy method. Always go for healthy proteins, carbs, and fat alternatives like fat milk, bananas, avocados, legumes, chicken breasts, eggs, etc.

Related: 48 High-Protein Foods List To Include In Your Diet

Remember that weight gain is not about gaining fat mass but lean muscle mass. Hence, consuming protein-rich foods is essential. You also can take supplements like whey protein. More importantly, make sure you get a good night’s sleep and reduce stress in your life.

How does this diet work? Consuming food every 1 to 2 hours keeps your metabolism active. The foods allowed in this diet also aid in good digestion – which, in turn, help you burn more calories quickly.

You will follow this plan in three phases for a week. You will be restricting junk food and consuming only specific foods allowed in the fast metabolism diet to kick-start your metabolism. You may have to repeat it for another week and exercise to get the best results. Read on to get all the details about the fast metabolism diet.

Note: The fast metabolism diet is a fad diet. It is best to avoid being on this diet for more than a week or two. However, it works great for quick weight loss. So, you may try it if you have an upcoming event to attend. Consult a registered dietitian to get a long-term weight loss plan.

In This Article

The Fast Metabolism Diet Plan

The Fast Metabolism Diet Plan consists of three phases:

• Phase 1: Carbs and fruits (Monday & Tuesday)
• Phase 2: Proteins and veggies (Wednesday & Thursday)
• Phase 3: Healthy fats, oils, and all of the above (Friday-Sunday)

Fast Metabolism Diet Phase 1: Carbs And Fruits (Monday & Tuesday)

Phase 1 helps your body destress and relax by allowing you to eat foods that are high in carbs and fruits, moderate in protein, and low in fats. This phase reduces stress levels and anxiety and encourages the adrenal gland to secrete less amount of cortisol, the stress hormone. Foods high in carbs and glycemic indexⁱ  XA rating system that demonstrates how a consumed food containing carbohydrates, affects your sugar(glucose) level. can help regulate satiety and hunger (1). The foods that you will eat during this phase will rescue your body from the “famine alert” state, the first step towards boosting your body’s metabolism.

Phase 1 Diet Chart

Why This Works

A detox drink is a great option to hydrate and rejuvenate your body. You can consume high-carb foods, fruits, and vegetables throughout the day. A small portion of protein is also allowed, according to the book by Hailey Pomroy. This will keep your body active and prepare you for the coming days of rapid weight loss.

The foods listed in the diet chart may not be the best options for you. In that case, here is a list of food substitutes for Phase 1.

Food Substitutes – Phase 1

• Green tea – Black tea or black coffee
• Honey – Maple syrup
• Cornflakes – Oatmeal
• Milk – Soy milk
• Fruits – 4 almonds
• Multigrain bread – Wheat bread or white bread
• Boiled egg – 1/2 cup ricotta cheese
• Fresh juice – 1 apple or 1 orange
• Vegetable wrap – Chicken or tuna open sandwich
• Fruit salad – 1 cup buttermilk
• Multigrain biscuit – 2 saltine crackers
• Fish – Chicken breast or mushrooms
• Lentil soup – Kidney bean chilly
• Kiwi – 1/2 cup watermelon
• Black grape – 1 orange

Here is a list of foods that you can eat while on Phase 1. 

Foods To Eat & Avoid

Fast Metabolism Diet Recipe – Phase 1

Vegetable Wrap

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What You Need

• 1 tortilla bread
• 1/4 cucumber
• 1/2 carrot
• 5 broccoli florets
• 1 lettuce leaf
• Lemon juice
• 1 tablespoon Dijon mustard
• Salt and pepper

How To Cook

1. Julienneⁱ  XVegetables finely cut in thin short strips, used in salads and Chinese cuisine. the cucumber and carrot.
2. Chop the lettuce leaf and thinly slice the broccoli florets.
3. Throw all the veggies into a bowl.
4. Add a dash of lime juice and a pinch of salt and pepper.
5. Toss and turn the veggies to mix well.
6. Slightly grill the tortilla bread and put the veggie mix on the side.
7. Top it with Dijon mustard and carefully wrap it.

How You Will Feel At The End Of Phase 1

Eating healthy and tasty, along with exercising, will help in pumping some “feel-good” hormones into your system. You will feel more positive and energetic by the end of Phase 1.

StyleCraze SaysDo cardio workouts like biking, swimming, running, or walking to utilize the energy from carb-rich meals and burn extra calories.Related: 11 Important Health Benefits Of Spinach + Nutrition Facts

Fast Metabolism Diet Phase 2: Proteins And Veggies (Wednesday & Thursday)

Now that your body is stress-free, it is time to step up and prep your body to burn fat. In this phase, your body will be conditioned to accelerate its metabolic rate to burn up what you eat and also start utilizing the stored fat as energy.

You will be on a high-protein, high vegetable, low-carb, and low-fat diet. A high-protein diet increases the secretion of the satiety hormone, reduces the secretion of the hunger hormone (ghrelin), and induces thermogenesisⁱ  XBiological process in which burned calories or released energy results in heat production in organisms. (2).

Phase 2 Diet Chart

Why This Works

Lime, honey, and warm water make for a brilliant cleansing drink that can help your body lose fat (3). Phase 2 guides you to eat healthy and balanced portions of protein and veggies for balanced nutrition and satiety.

If you do not like or are allergic to a certain food listed in the diet chart, you can substitute the foods with those listed below.

Food Substitutes – Phase 2

• Lime – 1 teaspoon apple cider vinegar
• Honey – 1 tablespoon maple syrup
• Scrambled egg whites – 2 hard-boiled egg whites or 1/2 cup ricotta cheese
• Orange juice – Gooseberry or aloe vera juice
• Vegetable smoothie – Fresh fruit juice
• Lemonade – 1/2 cup fat-free yogurt
• Vegetable clear soup – Sautéed veggies
• Tuna sandwich – Cucumber and tomato sandwich
• Baby carrots – 1/2 cup pomegranate
• Lamb satay – Mushroom satay or honey chicken
• Baked mushroom – Grilled veggies with hummus
• Milk – Soy milk

You don’t have to restrict yourself to the above-mentioned foods. Check out the next section to see what other foods you can eat.

Foods To Eat & Avoid

Eat healthy but make sure that the energy that you get from these foods is put to good use.

Fast Metabolism Diet Recipe – Phase 2 

Grilled Lean-Cut Lamb Satay

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What You Need

• Medium-sized lean cut lamb
• Lemon juice
• 1 tablespoon ginger powder
• 2 cloves of garlic
• 1 tablespoon fish sauce
• 1/2 tablespoon sesame oil
• 1 teaspoon sesame seeds
• A handful of coriander leaves
• Salt and pepper

How To Cook

1. Finely chop the garlic cloves and throw them in a medium-sized bowl.
2. Add all the other ingredients to the bowl except for the lamb and coriander leaves.
3. Mix this marinade well.
4. Put the lamb in the bowl and make sure to coat it evenly and generously with the marinade.
5. Grill the lamb on both sides.
6. Garnish with coriander leaves and sprinkle a few sesame seeds on top.

How You Will Feel At The End Of Phase 2

By the end of Phase 2, you will notice a change in your body. You will feel light and active. You will also be more than excited to move on to Phase 3 of this diet plan.

StyleCraze SaysThis is a good time to lift weights and incorporate resistance training into your workout routine.

Fast Metabolism Diet Phase 3: Healthy Fats, Oils, And All Of The Above (Friday-Sunday)

This is the most active phase of this diet. Your metabolism is on fire, and you start to burn a lot of calories effectively. During this phase, you will eat a lot of healthy fats and oilsand a moderate amount of carbs, proteins, and fruits, and veggies that have a low glycemic index.

Phase 3 Diet Chart

Why This Works

It is recommended to start your day with an effective detoxifierⁱ  XSomething that removes harmful or toxic substances, rendering the object harmless and safe. . Green tea and lemon are just that. Breakfast is the most important meal, and incorporating avocado smoothie in your diet will help you consume a lot of healthy fats before your day begins. Stick to the recommended food options containing high fat and a moderate amount of carbs and protein. This will help your body get the right amount of healthy foods, which will trigger weight loss.

If you are a picky eater and do not like some of the foods listed in the diet chart, eat substitute foods mentioned below.

Food Substitutes – Phase 3

• Green tea – Herbal tea or black coffee
• Lemon – Cinnamon powder
• Avocado – Peach
• Kale – Spinach
• Almonds – Pecan nuts
• Chicken – Tuna or mushroom
• Spinach – Lettuce
• Tomato – Roasted bell peppers
• Feta – Cottage cheese
• Apple – Pear
• Veggie kebab – Chicken/mushroom kebab
• Mackerel – Tuna or chicken breast
• Yogurt dip – Sour cream
• Soy milk – Fat-free milk

The food choices are, however, not limited. You can eat the foods mentioned below as well.

Foods To Eat & Avoid

Related: 9 Healthy Sources Of Fats For Vegetarians To Consume

Fast Metabolism Diet Recipe – Phase 3

Spinach, Tomato, And Feta Salad

Shutterstock

What You Need

• A handful of spinach leaves
• 5 cherry tomatoes
• 1/2 red onion
• 1/2 cup roughly crumbled feta cheese
• A handful of parsley
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• Salt and pepper

How To Cook

1. Blanchⁱ  XTo cook vegetables by putting them in boiling water for a short time and removing them quickly to stop the cooking process. the spinach leaves by throwing them into a pot containing boiling water with a little salt. Take out the spinach leaves after 2 minutes.
2. Finely chop the red onion and parsley and throw them in a salad bowl.
3. Cut the cherry tomatoes in half and add them to the salad bowl.
4. Throw the feta cheese into the bowl and add olive oil, apple cider vinegar, a pinch of salt, and pepper.
5. Toss and mix well.

How You Will Feel At The End Of Phase 3

After having successfully completed all three phases, you will feel great about yourself. You will love it when you see your body transform. You will look and feel younger.

The fast metabolism diet can not only help you lose weight but also benefit you in many other ways. Here is a list of benefits of the fast metabolism diet.

Benefits Of The Fast Metabolism Diet

Shutterstock

What You Need

• 1 tortilla bread
• 1/4 cucumber
• 1/2 carrot
• 5 broccoli florets
• 1 lettuce leaf
• Lemon juice
• 1 tablespoon Dijon mustard
• Salt and pepper

How To Cook

1. Julienneⁱ  XVegetables finely cut in thin short strips, used in salads and Chinese cuisine. the cucumber and carrot.
2. Chop the lettuce leaf and thinly slice the broccoli florets.
3. Throw all the veggies into a bowl.
4. Add a dash of lime juice and a pinch of salt and pepper.
5. Toss and turn the veggies to mix well.
6. Slightly grill the tortilla bread and put the veggie mix on the side.
7. Top it with Dijon mustard and carefully wrap it.

How You Will Feel At The End Of Phase 1

Eating healthy and tasty, along with exercising, will help in pumping some “feel-good” hormones into your system. You will feel more positive and energetic by the end of Phase 1.

StyleCraze SaysDo cardio workouts like biking, swimming, running, or walking to utilize the energy from carb-rich meals and burn extra calories.Related: 11 Important Health Benefits Of Spinach + Nutrition Facts

Fast Metabolism Diet Phase 2: Proteins And Veggies (Wednesday & Thursday)

Now that your body is stress-free, it is time to step up and prep your body to burn fat. In this phase, your body will be conditioned to accelerate its metabolic rate to burn up what you eat and also start utilizing the stored fat as energy.

You will be on a high-protein, high vegetable, low-carb, and low-fat diet. A high-protein diet increases the secretion of the satiety hormone, reduces the secretion of the hunger hormone (ghrelin), and induces thermogenesisⁱ  XBiological process in which burned calories or released energy results in heat production in organisms. (2).

Phase 2 Diet Chart

Why This Works

Lime, honey, and warm water make for a brilliant cleansing drink that can help your body lose fat (3). Phase 2 guides you to eat healthy and balanced portions of protein and veggies for balanced nutrition and satiety.

If you do not like or are allergic to a certain food listed in the diet chart, you can substitute the foods with those listed below.

Food Substitutes – Phase 2

• Lime – 1 teaspoon apple cider vinegar
• Honey – 1 tablespoon maple syrup
• Scrambled egg whites – 2 hard-boiled egg whites or 1/2 cup ricotta cheese
• Orange juice – Gooseberry or aloe vera juice
• Vegetable smoothie – Fresh fruit juice
• Lemonade – 1/2 cup fat-free yogurt
• Vegetable clear soup – Sautéed veggies
• Tuna sandwich – Cucumber and tomato sandwich
• Baby carrots – 1/2 cup pomegranate
• Lamb satay – Mushroom satay or honey chicken
• Baked mushroom – Grilled veggies with hummus
• Milk – Soy milk

You don’t have to restrict yourself to the above-mentioned foods. Check out the next section to see what other foods you can eat.

Foods To Eat & Avoid

Eat healthy but make sure that the energy that you get from these foods is put to good use.

Fast Metabolism Diet Recipe – Phase 2 

Grilled Lean-Cut Lamb Satay

Shutterstock

What You Need

• Medium-sized lean cut lamb
• Lemon juice
• 1 tablespoon ginger powder
• 2 cloves of garlic
• 1 tablespoon fish sauce
• 1/2 tablespoon sesame oil
• 1 teaspoon sesame seeds
• A handful of coriander leaves
• Salt and pepper

How To Cook

1. Finely chop the garlic cloves and throw them in a medium-sized bowl.
2. Add all the other ingredients to the bowl except for the lamb and coriander leaves.
3. Mix this marinade well.
4. Put the lamb in the bowl and make sure to coat it evenly and generously with the marinade.
5. Grill the lamb on both sides.
6. Garnish with coriander leaves and sprinkle a few sesame seeds on top.

How You Will Feel At The End Of Phase 2

By the end of Phase 2, you will notice a change in your body. You will feel light and active. You will also be more than excited to move on to Phase 3 of this diet plan.

StyleCraze SaysThis is a good time to lift weights and incorporate resistance training into your workout routine.

Fast Metabolism Diet Phase 3: Healthy Fats, Oils, And All Of The Above (Friday-Sunday)

This is the most active phase of this diet. Your metabolism is on fire, and you start to burn a lot of calories effectively. During this phase, you will eat a lot of healthy fats and oilsand a moderate amount of carbs, proteins, and fruits, and veggies that have a low glycemic index.

Phase 3 Diet Chart

Why This Works

It is recommended to start your day with an effective detoxifierⁱ  XSomething that removes harmful or toxic substances, rendering the object harmless and safe. . Green tea and lemon are just that. Breakfast is the most important meal, and incorporating avocado smoothie in your diet will help you consume a lot of healthy fats before your day begins. Stick to the recommended food options containing high fat and a moderate amount of carbs and protein. This will help your body get the right amount of healthy foods, which will trigger weight loss.

If you are a picky eater and do not like some of the foods listed in the diet chart, eat substitute foods mentioned below.

Food Substitutes – Phase 3

• Green tea – Herbal tea or black coffee
• Lemon – Cinnamon powder
• Avocado – Peach
• Kale – Spinach
• Almonds – Pecan nuts
• Chicken – Tuna or mushroom
• Spinach – Lettuce
• Tomato – Roasted bell peppers
• Feta – Cottage cheese
• Apple – Pear
• Veggie kebab – Chicken/mushroom kebab
• Mackerel – Tuna or chicken breast
• Yogurt dip – Sour cream
• Soy milk – Fat-free milk

The food choices are, however, not limited. You can eat the foods mentioned below as well.

Foods To Eat & Avoid

Related: 9 Healthy Sources Of Fats For Vegetarians To Consume

Fast Metabolism Diet Recipe – Phase 3

Spinach, Tomato, And Feta Salad

Shutterstock

What You Need

• A handful of spinach leaves
• 5 cherry tomatoes
• 1/2 red onion
• 1/2 cup roughly crumbled feta cheese
• A handful of parsley
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• Salt and pepper

How To Cook

1. Blanchⁱ  XTo cook vegetables by putting them in boiling water for a short time and removing them quickly to stop the cooking process. the spinach leaves by throwing them into a pot containing boiling water with a little salt. Take out the spinach leaves after 2 minutes.
2. Finely chop the red onion and parsley and throw them in a salad bowl.
3. Cut the cherry tomatoes in half and add them to the salad bowl.
4. Throw the feta cheese into the bowl and add olive oil, apple cider vinegar, a pinch of salt, and pepper.
5. Toss and mix well.

How You Will Feel At The End Of Phase 3

After having successfully completed all three phases, you will feel great about yourself. You will love it when you see your body transform. You will look and feel younger.

The fast metabolism diet can not only help you lose weight but also benefit you in many other ways. Here is a list of benefits of the fast metabolism diet.

Benefits Of The Fast Metabolism Diet

Shutterstock

What You Need

• 1 tortilla bread
• 1/4 cucumber
• 1/2 carrot
• 5 broccoli florets
• 1 lettuce leaf
• Lemon juice
• 1 tablespoon Dijon mustard
• Salt and pepper

How To Cook

1. Julienneⁱ  XVegetables finely cut in thin short strips, used in salads and Chinese cuisine. the cucumber and carrot.
2. Chop the lettuce leaf and thinly slice the broccoli florets.
3. Throw all the veggies into a bowl.
4. Add a dash of lime juice and a pinch of salt and pepper.
5. Toss and turn the veggies to mix well.
6. Slightly grill the tortilla bread and put the veggie mix on the side.
7. Top it with Dijon mustard and carefully wrap it.

How You Will Feel At The End Of Phase 1

Eating healthy and tasty, along with exercising, will help in pumping some “feel-good” hormones into your system. You will feel more positive and energetic by the end of Phase 1.

StyleCraze SaysDo cardio workouts like biking, swimming, running, or walking to utilize the energy from carb-rich meals and burn extra calories.Related: 11 Important Health Benefits Of Spinach + Nutrition Facts

Fast Metabolism Diet Phase 2: Proteins And Veggies (Wednesday & Thursday)

Now that your body is stress-free, it is time to step up and prep your body to burn fat. In this phase, your body will be conditioned to accelerate its metabolic rate to burn up what you eat and also start utilizing the stored fat as energy.

You will be on a high-protein, high vegetable, low-carb, and low-fat diet. A high-protein diet increases the secretion of the satiety hormone, reduces the secretion of the hunger hormone (ghrelin), and induces thermogenesisⁱ  XBiological process in which burned calories or released energy results in heat production in organisms. (2).

Phase 2 Diet Chart

Why This Works

Lime, honey, and warm water make for a brilliant cleansing drink that can help your body lose fat (3). Phase 2 guides you to eat healthy and balanced portions of protein and veggies for balanced nutrition and satiety.

If you do not like or are allergic to a certain food listed in the diet chart, you can substitute the foods with those listed below.

Food Substitutes – Phase 2

• Lime – 1 teaspoon apple cider vinegar
• Honey – 1 tablespoon maple syrup
• Scrambled egg whites – 2 hard-boiled egg whites or 1/2 cup ricotta cheese
• Orange juice – Gooseberry or aloe vera juice
• Vegetable smoothie – Fresh fruit juice
• Lemonade – 1/2 cup fat-free yogurt
• Vegetable clear soup – Sautéed veggies
• Tuna sandwich – Cucumber and tomato sandwich
• Baby carrots – 1/2 cup pomegranate
• Lamb satay – Mushroom satay or honey chicken
• Baked mushroom – Grilled veggies with hummus
• Milk – Soy milk

You don’t have to restrict yourself to the above-mentioned foods. Check out the next section to see what other foods you can eat.

Foods To Eat & Avoid

Eat healthy but make sure that the energy that you get from these foods is put to good use.

Fast Metabolism Diet Recipe – Phase 2 

Grilled Lean-Cut Lamb Satay

Shutterstock

What You Need

• Medium-sized lean cut lamb
• Lemon juice
• 1 tablespoon ginger powder
• 2 cloves of garlic
• 1 tablespoon fish sauce
• 1/2 tablespoon sesame oil
• 1 teaspoon sesame seeds
• A handful of coriander leaves
• Salt and pepper

How To Cook

1. Finely chop the garlic cloves and throw them in a medium-sized bowl.
2. Add all the other ingredients to the bowl except for the lamb and coriander leaves.
3. Mix this marinade well.
4. Put the lamb in the bowl and make sure to coat it evenly and generously with the marinade.
5. Grill the lamb on both sides.
6. Garnish with coriander leaves and sprinkle a few sesame seeds on top.

How You Will Feel At The End Of Phase 2

By the end of Phase 2, you will notice a change in your body. You will feel light and active. You will also be more than excited to move on to Phase 3 of this diet plan.

StyleCraze SaysThis is a good time to lift weights and incorporate resistance training into your workout routine.

Fast Metabolism Diet Phase 3: Healthy Fats, Oils, And All Of The Above (Friday-Sunday)

This is the most active phase of this diet. Your metabolism is on fire, and you start to burn a lot of calories effectively. During this phase, you will eat a lot of healthy fats and oilsand a moderate amount of carbs, proteins, and fruits, and veggies that have a low glycemic index.

Phase 3 Diet Chart

Why This Works

It is recommended to start your day with an effective detoxifierⁱ  XSomething that removes harmful or toxic substances, rendering the object harmless and safe. . Green tea and lemon are just that. Breakfast is the most important meal, and incorporating avocado smoothie in your diet will help you consume a lot of healthy fats before your day begins. Stick to the recommended food options containing high fat and a moderate amount of carbs and protein. This will help your body get the right amount of healthy foods, which will trigger weight loss.

If you are a picky eater and do not like some of the foods listed in the diet chart, eat substitute foods mentioned below.

Food Substitutes – Phase 3

• Green tea – Herbal tea or black coffee
• Lemon – Cinnamon powder
• Avocado – Peach
• Kale – Spinach
• Almonds – Pecan nuts
• Chicken – Tuna or mushroom
• Spinach – Lettuce
• Tomato – Roasted bell peppers
• Feta – Cottage cheese
• Apple – Pear
• Veggie kebab – Chicken/mushroom kebab
• Mackerel – Tuna or chicken breast
• Yogurt dip – Sour cream
• Soy milk – Fat-free milk

The food choices are, however, not limited. You can eat the foods mentioned below as well.

Foods To Eat & Avoid

Related: 9 Healthy Sources Of Fats For Vegetarians To Consume

Fast Metabolism Diet Recipe – Phase 3

Spinach, Tomato, And Feta Salad

Shutterstock

What You Need

• A handful of spinach leaves
• 5 cherry tomatoes
• 1/2 red onion
• 1/2 cup roughly crumbled feta cheese
• A handful of parsley
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• Salt and pepper

How To Cook

1. Blanchⁱ  XTo cook vegetables by putting them in boiling water for a short time and removing them quickly to stop the cooking process. the spinach leaves by throwing them into a pot containing boiling water with a little salt. Take out the spinach leaves after 2 minutes.
2. Finely chop the red onion and parsley and throw them in a salad bowl.
3. Cut the cherry tomatoes in half and add them to the salad bowl.
4. Throw the feta cheese into the bowl and add olive oil, apple cider vinegar, a pinch of salt, and pepper.
5. Toss and mix well.

How You Will Feel At The End Of Phase 3

After having successfully completed all three phases, you will feel great about yourself. You will love it when you see your body transform. You will look and feel younger.

The fast metabolism diet can not only help you lose weight but also benefit you in many other ways. Here is a list of benefits of the fast metabolism diet.

Benefits Of The Fast Metabolism Diet

Shutterstock

What You Need

• 1 tortilla bread
• 1/4 cucumber
• 1/2 carrot
• 5 broccoli florets
• 1 lettuce leaf
• Lemon juice
• 1 tablespoon Dijon mustard
• Salt and pepper

How To Cook

1. Julienneⁱ  XVegetables finely cut in thin short strips, used in salads and Chinese cuisine. the cucumber and carrot.
2. Chop the lettuce leaf and thinly slice the broccoli florets.
3. Throw all the veggies into a bowl.
4. Add a dash of lime juice and a pinch of salt and pepper.
5. Toss and turn the veggies to mix well.
6. Slightly grill the tortilla bread and put the veggie mix on the side.
7. Top it with Dijon mustard and carefully wrap it.

How You Will Feel At The End Of Phase 1

Eating healthy and tasty, along with exercising, will help in pumping some “feel-good” hormones into your system. You will feel more positive and energetic by the end of Phase 1.

StyleCraze SaysDo cardio workouts like biking, swimming, running, or walking to utilize the energy from carb-rich meals and burn extra calories.Related: 11 Important Health Benefits Of Spinach + Nutrition Facts

Fast Metabolism Diet Phase 2: Proteins And Veggies (Wednesday & Thursday)

Now that your body is stress-free, it is time to step up and prep your body to burn fat. In this phase, your body will be conditioned to accelerate its metabolic rate to burn up what you eat and also start utilizing the stored fat as energy.

You will be on a high-protein, high vegetable, low-carb, and low-fat diet. A high-protein diet increases the secretion of the satiety hormone, reduces the secretion of the hunger hormone (ghrelin), and induces thermogenesisⁱ  XBiological process in which burned calories or released energy results in heat production in organisms. (2).

Phase 2 Diet Chart

Why This Works

Lime, honey, and warm water make for a brilliant cleansing drink that can help your body lose fat (3). Phase 2 guides you to eat healthy and balanced portions of protein and veggies for balanced nutrition and satiety.

If you do not like or are allergic to a certain food listed in the diet chart, you can substitute the foods with those listed below.

Food Substitutes – Phase 2

• Lime – 1 teaspoon apple cider vinegar
• Honey – 1 tablespoon maple syrup
• Scrambled egg whites – 2 hard-boiled egg whites or 1/2 cup ricotta cheese
• Orange juice – Gooseberry or aloe vera juice
• Vegetable smoothie – Fresh fruit juice
• Lemonade – 1/2 cup fat-free yogurt
• Vegetable clear soup – Sautéed veggies
• Tuna sandwich – Cucumber and tomato sandwich
• Baby carrots – 1/2 cup pomegranate
• Lamb satay – Mushroom satay or honey chicken
• Baked mushroom – Grilled veggies with hummus
• Milk – Soy milk

You don’t have to restrict yourself to the above-mentioned foods. Check out the next section to see what other foods you can eat.

Foods To Eat & Avoid

Eat healthy but make sure that the energy that you get from these foods is put to good use.

Fast Metabolism Diet Recipe – Phase 2 

Grilled Lean-Cut Lamb Satay

Shutterstock

What You Need

• Medium-sized lean cut lamb
• Lemon juice
• 1 tablespoon ginger powder
• 2 cloves of garlic
• 1 tablespoon fish sauce
• 1/2 tablespoon sesame oil
• 1 teaspoon sesame seeds
• A handful of coriander leaves
• Salt and pepper

How To Cook

1. Finely chop the garlic cloves and throw them in a medium-sized bowl.
2. Add all the other ingredients to the bowl except for the lamb and coriander leaves.
3. Mix this marinade well.
4. Put the lamb in the bowl and make sure to coat it evenly and generously with the marinade.
5. Grill the lamb on both sides.
6. Garnish with coriander leaves and sprinkle a few sesame seeds on top.

How You Will Feel At The End Of Phase 2

By the end of Phase 2, you will notice a change in your body. You will feel light and active. You will also be more than excited to move on to Phase 3 of this diet plan.

StyleCraze SaysThis is a good time to lift weights and incorporate resistance training into your workout routine.

Fast Metabolism Diet Phase 3: Healthy Fats, Oils, And All Of The Above (Friday-Sunday)

This is the most active phase of this diet. Your metabolism is on fire, and you start to burn a lot of calories effectively. During this phase, you will eat a lot of healthy fats and oilsand a moderate amount of carbs, proteins, and fruits, and veggies that have a low glycemic index.

Phase 3 Diet Chart

Why This Works

It is recommended to start your day with an effective detoxifierⁱ  XSomething that removes harmful or toxic substances, rendering the object harmless and safe. . Green tea and lemon are just that. Breakfast is the most important meal, and incorporating avocado smoothie in your diet will help you consume a lot of healthy fats before your day begins. Stick to the recommended food options containing high fat and a moderate amount of carbs and protein. This will help your body get the right amount of healthy foods, which will trigger weight loss.

If you are a picky eater and do not like some of the foods listed in the diet chart, eat substitute foods mentioned below.

Food Substitutes – Phase 3

• Green tea – Herbal tea or black coffee
• Lemon – Cinnamon powder
• Avocado – Peach
• Kale – Spinach
• Almonds – Pecan nuts
• Chicken – Tuna or mushroom
• Spinach – Lettuce
• Tomato – Roasted bell peppers
• Feta – Cottage cheese
• Apple – Pear
• Veggie kebab – Chicken/mushroom kebab
• Mackerel – Tuna or chicken breast
• Yogurt dip – Sour cream
• Soy milk – Fat-free milk

The food choices are, however, not limited. You can eat the foods mentioned below as well.

Foods To Eat & Avoid

Related: 9 Healthy Sources Of Fats For Vegetarians To Consume

Fast Metabolism Diet Recipe – Phase 3

Spinach, Tomato, And Feta Salad

Shutterstock

What You Need

• A handful of spinach leaves
• 5 cherry tomatoes
• 1/2 red onion
• 1/2 cup roughly crumbled feta cheese
• A handful of parsley
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• Salt and pepper

How To Cook

1. Blanchⁱ  XTo cook vegetables by putting them in boiling water for a short time and removing them quickly to stop the cooking process. the spinach leaves by throwing them into a pot containing boiling water with a little salt. Take out the spinach leaves after 2 minutes.
2. Finely chop the red onion and parsley and throw them in a salad bowl.
3. Cut the cherry tomatoes in half and add them to the salad bowl.
4. Throw the feta cheese into the bowl and add olive oil, apple cider vinegar, a pinch of salt, and pepper.
5. Toss and mix well.

How You Will Feel At The End Of Phase 3

After having successfully completed all three phases, you will feel great about yourself. You will love it when you see your body transform. You will look and feel younger.

The fast metabolism diet can not only help you lose weight but also benefit you in many other ways. Here is a list of benefits of the fast metabolism diet.

Benefits Of The Fast Metabolism Diet

Shutterstock

• Keeps you healthy while you lose weight.
• The foods recommended here are easily available in the market.
• Helps to heal your body.
• It can be followed by anyone.
• You are not asked to starve.
• Keeps your immune system healthy.
• Strengthens your muscles and bones.
• It is easy on your pocket.
• This diet can also be followed by those who want to gain weight.

Related: 18 Health Benefits Of Tomatoes, How To Consume, And Recipes

Side Effects Of The Fast Metabolism Diet

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• There are no reported side effects of this diet. However, you may feel weak and nauseous due to the strict food plan you have to follow.

• You may experience mood swings as you may crave for proteins on a carb day or vice versa.
• You may find this plan as unsustainable as specific nutrient intake is being focused on instead of balanced approach.
• There is very little evidence linking eating specific foods to boosting metabolism.

Things To Remember

• Consult your doctor or dietitian before starting this diet plan.
• Do follow this diet for 4 weeks to lose water weight as well as fat.
• Follow all the phases inthe specified order.
• You do not have to count your calories. Eat the recommended foods in each phase.
• Avoid eating out. Prepare your lunch the previous night.
• Avoid alcohol.
• Do not avoid exercising. If you feel weak, do light stretching exercises.
• Do not give up.

The fast metabolism diet helps you lose weight faster by increasing your metabolism. Combining this diet with a regular exercise plan, you may attain your weight-loss goals. However, this diet is not research-backed, and there is no evidence proving that eating certain meals can help boost your metabolism. Therefore, this diet is unsustainable. However, you can follow it for cosmetic reasons with the help of a dietitian.

Soft foods are prepared by chopping, grinding, mincing, and mashing. These foods are also low in fiber content. Read on to know which foods to eat and avoid in a soft food diet, a few delicious recipes, a soft food diet chart, and tips. Scroll down!

In This Article

What Is The Soft Food Diet?

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The soft food diet is a short-term diet plan that gives the digestive system a bit of rest. The foods are generally low-fiber, soft, chopped, mashed, or blended so that there is no need for them to be chewed.

You may need to be on a soft food diet temporarily or permanently, depending on your medical condition. When you are on a soft food diet, you must be careful about what foods you eat. To know what you should eat and avoid, take a look at the following sections.

Did You Know? It is also known as the mechanical soft food diet due to the constant use of equipment like blenders, food processors, and strainers for creating soft food.

What To Eat On A Soft Food Diet

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You must choose foods that are easy to chew, swallow, and digest. But they should also be nutrient-rich. Here’s a list of nutritious foods that you may include in your soft food diet (1):

Veggies

• Well-cooked veggies without skin or seeds
• Mashed potato
• Boiled and mashed veggies
• Vegetable juice

Fruits

• Banana
• Avocado
• Strained fruit juice
• Applesauce
• Canned and peeled fruits

Related: The 15 Best Fruits For Weight Loss

Protein

• Poached or scrambled eggs
• Ground or finely chopped cooked meat and fish
• Canned fish
• Boiled and mashed lentils and beans
• Grated or finely chopped tofu
• Hummus

Grains/Cereals/Pasta

• White rice, mashed
• Egg noodles
• White bread, mashed or finely chopped
• Well-cooked pasta
• Porridge oats

Related: Oat Milk: Nutrition, Health Benefits, And How To Prepare

Dairy

• Milk and milkshakes
• Yogurt
• Cottage cheese, mashed
• Ricotta cheese, mashed
• Crème fraîche
• Ice cream

Dessert

• Jelly
• Gelatin
• Pudding
• Custard with ground or finely chopped fruits
• Very, very, moist cake
• Mousse

Sauces

• Vegetable or chicken stock
• Bone broth
• White sauce
• Cheese sauce

You have a lot of food options in this diet and will not be bored with the sameness. BUT be cautious with a few foods. Here’s a list of foods you must avoid.

Foods To Avoid

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Veggies

• Veggies that cannot be mashed easily like broccoli, carrot, celery, and cauliflower
• Fried potatoes
• Kale or beetroot chips

Fruits

• Fruits, raw or cooked with the peel
• Pear and apple
• Dry fruits
• Pineapple
• High-fiber fruits such as sapodilla
• Fibrous fruits such as mango
• Fruit with seeds, like blackberries and strawberries

Related: 14 Side Effects Of Eating Too Many Bananas

Protein

• Fatty and overcooked meat
• Fried meat or fish
• Processed meat like sausage, salami, and chorizo
• Beef jerky
• Hot dogs
• Peanut butter
• Seeds
• Cooked, whole lentils or beans

Grains/Cereals/Pasta

• Corn
• Popcorn
• Bagel
• Sourdough bread
• French bread
• Toast
• Unsoftened cereals
• Toasts and crackers

Dairy

• Ice cream and yogurt with nuts, coconut, fruits with skin or seeds, and granola

Dessert

• Pie
• Crumble
• Dry cakes
• Peanut butter cups

Sauces

• Hot sauce
• BBQ sauce

You must avoid foods that can potentially irritate your stomach and/or are difficult to chew and swallow.

Specific health issues require the patients to be on a soft food diet. The next section will help you understand if a soft food diet is for you. Take a look.

Who Should Follow A Soft Food Diet?

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Here’s when your doctor will recommend you to be on a soft food diet:

• Post Surgery

If you have recently undergone head, neck, or stomach surgery, your doctor will ask you to be on a soft food diet (2).

A few examples of these kinds of surgeries are bariatric surgeryⁱ  XSurgical procedure in which changes are made to the digestive system to aid in weight loss in obese patients. and gastrectomyⁱ  XSurgical removal of the whole or a part of the stomach, commonly done in association with cancer treatment. .

• Dental Problems

Wisdom tooth extraction and loose denturesⁱ  XArtificial replacement for teeth and the surrounding gums used to fill in for missing teeth or whole teeth. are very common. During this time, you must be on a soft food diet so that you do not have to make an effort to chew. The soft texture of foods will allow you to swallow the food directly.

This will also prevent the possibility of food getting stuck and infection (3).

• Difficulty Swallowing

In cases of difficulty in swallowing or dysphagia, doctors recommend consuming soft foods. The soft, liquidy texture of the food will allow you to consume it without putting too much stress on the muscles that aid swallowing (4), (5).

• Cancer Treatment

Radiotherapyⁱ  X Disease treatment using ionizing radiation. Usually used to eliminate malignant cells in cancer treatment. and chemotherapyⁱ  XThe treatment of fast-growing cancer cells using powerful drugs. May be done to cure, prolong life, or reduce symptoms. mostly cause inflammation of the digestive tract (6). This condition is also known as mucositis, and patients are recommended to be on a soft diet during this time.

StyleCraze Says

Eat small and consistent meals throughout the day to allow your body to digest the food easily.

Now, the question is, how to prepare soft foods? Find out in the next section.

Best Tips For Preparing Soft Foods

• Wash and peel the veggies and fruits.
• Cut the foods (including meat, eggs, tofu, and cottage cheese) into small pieces.
• Cook the veggies, meat, fish, lentils, and beans until they are soft.
• Puree the foods using a blender.
• Pass the soup veggies through a sieve.
• Do not keep any lumps in mashed potato, veggies, or fruits.
• Cook egg scramble with butter or crème fraîche.
• To prepare sauces, add milk, cream, and/or melted cheese.
• Add stock to your food to moisten it.
• Moisten bread with milk or soup.

Now that you know which foods you can consume and how to cook them, let me give you a few quick soft food diet recipes to try. Scroll down.

Yummy Soft Food Recipes

1. Banana Oatmeal Smoothie

Shutterstock

Prep Time – 5 mins; Cooking Time – 3 mins; Total Time – 8 mins; Serves – 1

Ingredients

• 1 ripe banana
• 3 tablespoons porridge oats
• 1 cup low-fat milk
• 1 drop of vanilla essence

How To Prepare

1. Blitz the oats in a dry blender jar.
2. Add milk, banana, and vanilla essence.
3. Blitz well (make sure that there are no banana lumps).
4. Pour into a glass or bottle and drink up.

2. Mashed Potato

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Prep Time – 15 mins; Cooking Time – 45 mins; Total Time – 60 mins; Serves – 2

Ingredients

• 2 large potatoes, peeled and halved
• 4 tablespoons crème fraîche
• 1 tablespoon unsalted butter
• 2 tablespoons cottage cheese, pureed
• Salt to taste

How To Prepare

1. Place the potato halves in a large soup pot containing water.
2. Close the lid and let the potato boil and become soft.
3. Take the potatoes out with a ladle or fork.
4. Peel the potatoes and toss them into a large bowl.
5. Use a masher to mash the potatoes well.
6. You can also use the back of the fork to mash the potatoes.
7. Add in the crème fraîche, pureed cottage cheese, unsalted butter, and salt.
8. Combine well.
9. You may add finely chopped herbs, but make sure they don’t irritate your stomach or make it difficult for you to swallow the food.

3. Blended Couscous Mushroom Chicken Soup

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Prep Time – 15 mins; Cooking Time – 25 mins; Total Time – 40 mins; Serves – 4

Ingredients

• 200 g boneless chicken cubes
• 1 cup pearl couscous
• ½ cup button mushrooms, halved
• 3 cups chicken stock
• 1 cup vegetable stock
• ½ cup chopped onion
• 2 inch ginger, grated
• 1 teaspoon garlic powder
• 3 tablespoons fresh cream
• 1 tablespoon unsalted butter
• Salt to taste

How To Prepare

1. Add a tablespoon of stock to a soup pot.
2. When it starts to sizzle, add garlic powder, grated ginger, and chopped onion.
3. Cook until the onion becomes soft.
4. Add the chicken and vegetable stocks, chicken cubes, couscous, and salt.
5. Cover and cook for 20 minutes over medium flame.
6. Use a hand blender to blend the soup.
7. Add fresh cream and butter before removing from the flame.
8. Serve hot.

Now, the main question is, how long should you be on a soft food diet? Let’s find out!

How Long Should You Be On A Soft Food Diet?

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You will be on a soft food diet as per your doctor’s recommendation. It is best to avoid eating anything solid that might aggravate the pain or inflammation. Yes, being on a soft food diet will be a tad boring, but you must design your meals in a way that there’s a sufficient gap between two meals, and the foods that you consume are tasty.

The soft food diet is a temporary regimen that allows the digestive system to relax. The foods are typically low-fiber, soft, diced, mashed, or blended to eliminate the need to chew. A soft food diet is the best option when recovering from surgery, lowering stomach or GI tract inflammation, and coping with discomfort after wisdom tooth extraction or loose dentures. It aids in absorbing all nutrients and speeds up your recovery. However, make sure you follow this diet only if your doctor recommends it.