Free The Fast Metabolism Diet by Haylie Pomroy Page A

trailer.
    Now all you need to do is learn how to do the coaxing.
THE FAST METABOLISM DIET—THREE DISTINCT PHASES, ONE POWERFUL WEEK
THE THREE PHASES AT A GLANCE
    Phase 1— Unwind Stress and Calm the Adrenals
    Days 1 and 2
    Phase 2— Unlock Stored Fat and Build Muscle
    Days 3 and 4
    Phase 3— Unleash the Burn—Hormones, Heart, and Heat
    Days 5 to 7
    Let’s consider how the three phases of the Fast Metabolism Diet coax your body to burn fat, build muscle, balance hormones, and lay the foundationfor a healthier you. Our bodies require variety from our diets in order to get all of the nutrients necessary to perform all biological, physiological, and neurochemical functions. That’s just what the three phases of Fast Metabolism give you. You need complex carbohydrates, natural sugars, protein, fat, and even salt to maintain normal body chemistry. At times you need very high therapeutic levels of these elements, especially when you’ve been depriving yourself for too long. Including these fuels, but not all at the same time, helps you to rebuild, restore, enrich, and replenish your depleted body and your burnt-out metabolism.
    Each phase only lasts for a short time so you don’t exhaust any one system or part of yourself. Doing any phase for too long is like asking you to clean your whole house when you didn’t get any sleep the night before; you’ll be exhausted and you won’t do as good a job of it. We’re going to clean
your
house (your body) room by room, a little at a time, until it’s sparkling.
    For four weeks, you will follow a three-phase rotation. Each phase is strategically designed to work and rest different body systems, and each has a chance to work during every week of your body’s natural 28-day cycle. By segmenting out the work in this way, your body will get all the attention and support
and
high expectations it needs, one phase, or a couple of days, at a time.
    When you move through to the next phase, the systems and organs you engaged in the previous phase get to relax, rest, and restore. A healthy metabolism wants to do three things:
    1. Take your food and turn it into energy
    2. Release stored fat
    3. Turn newly released stored fat into energy
    Each of the three phases accomplishes these steps when done in order.
    Before you can use your food for energy, you first need to calm youradrenals. And that’s what the first phase is all about: unwinding.
    PHASE 1—UNWIND STRESS
    YOURPOCKET GUIDE
    THE BASICS
    This is thehigh-glycemic, moderate-protein, low-fat phase.
    High in carbohydrate-rich foods such as:
Brown rice
Brown rice pasta
Oatmeal
Spelt or brown rice tortillas
Quinoa
Rice milk
Wild rice
 
    High in natural sugars such as:
Mangos
Pears
Apples
Pineapples
Figs
Strawberries
Peaches
Watermelon
    High in B andCvitamins such as:
Lean beef
Oranges
Turkey
Guavas
Oatmeal
Kiwis
Lentils
Lemons and limes
    Contain moderate amounts of protein
    Low in fat
    HOW TO EAT
    You don’t have to start Phase 1 on a Monday, but I find this is the easiest way to stay organized. From the MasterFood List for this phase, you will eat:
    • Three carb-rich, moderate-protein, low-fatmeals
    • Two fruit snacks
    Your day will look like this:
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
Grain
Fruit
Grain
Fruit
Grain
Fruit

Protein

Protein
Fruit

Veggie
Veggie
    PHASE 1EXERCISE
    Do at least one day of vigorouscardio, like running, the elliptical trainer, or an upbeat aerobic-based exercise class during Phase 1. Cardio is perfectly suited for high-carb Phase 1.
    In this phase, if you are a carb-lover, you get all the good stuff you love and crave—fruit and pasta, rice and crackers, toast and pretzels. These high-carb, moderate-protein, low-fat foods nourish theadrenals and soothe physiologic stress. I really want the body to fall in love with food during this phase, so it feels good and easy and fun to be in Phase 1.
    Sweet fruits and whole grains stimulate theendorphins in the brain and flood the body with very easily accessible