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Fast Metabolism Diet: How To Lose Weight Without Hunger Pangs

Fast Metabolism Diet: How To Lose Weight Without Hunger Pangs

If you’ve ever asked or been asked, “How can you eat so much and stay so lean?”, you’ll know the usual reply is, “I have high metabolism.”

But how much do we actually know about metabolism and how are we able to use the science behind it to our own advantage? Check out this extremely effective diet plan proposed by Haylie Pomroy and Eve Adamson[1] to get that high metabolism rate you’ve always envied in others.

Connection Between Metabolism And Weight Loss

Metabolism is the rate of your body converting your food intake into fuel, bone, blood, fat or muscle. The faster your metabolism, the faster the chemicals in your body can transform all of the nutrients into energy to develop your body. A slow metabolism however, tends to store nutrients in your body instead of burning them leading to a higher rate of fatty tissue buildup.

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If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

How The Fast Metabolism Diet Works

What the diet does is increase your metabolism by making changes to your daily diet. By eating the right foods approved by the diet every day, it can help your body achieve the optimal rate of metabolism to lose weight fast.

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Think of your metabolism as a car engine. Unlike an engine, our body has to be constantly fed with fuel, hence our metabolism is slowed down when we sleep because our body senses that there is no fuel intake. That is why we always hear the saying that breakfast is the most important meal of the day. Our engine revs up again when we eat breakfast after a night of fasting.

The idea behind the fast metabolism diet is to constantly feed your body with the right fuel so that your engine can burn the fuel fast and keep on going.

How To Include High Metabolism Diet Into Your Weight Loss Plan:

Phase One (Monday – Tuesday)

The weight loss process of the fast metabolism diet takes place in three detailed phases. Starting on Monday and lasting till Tuesday, the first phase of the diet involves having a lot of carbs and fruits. Fruits that are high in sugar are recommended, such as cantaloupe, pineapple and watermelons. Good carbohydrates are also essential such as brown rice, quinoa, sweet potato and brown rice pasta. Most health authorities recommend these foods filled with complex carbohydrates to people with the need of weight loss as they are effective appetite suppressants.[2]

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DO not neglect the proteins that are very important for every diet. We recommend egg whites, chicken, white fish, turkey and lean ground beef. And of course, vegetables are a must too.

Recommended dishes for Phase One: 

  • Breakfast – brown rice hot cereal with a big bowl of mixed fruit (watermelon, cantaloupe or kiwi)
  • Snack – fruit
  • Lunch – grilled chicken salad with all the veggies I had on hand, tomato, red pepper, carrots, with a little spike seasoning and Balsamic dressing only (non-fat)
  • Snack – fruit
  • Dinner – grilled filet mignon, sweet potatoes and boiled asparagus or broccoli

Phase Two (Wednesday – Thursday)

Phase Two strictly disallows any fruit or carbohydrate and this is the phase where weight loss is noticeable. This phase would only consist of lean proteins and vegetables. The beauty of this phase is that your body starts to unlock the fat stores due to the strict diet that absolutely consists of no fats. Also, lean protein foods help you feel full longer so you will eat less these two days.[3]

The foods that you should be taking during this phase are egg whites, chicken, turkey, beef and a lot of vegetables. This might seem like a gruelling two days but hang in there because it is very important for the diet to work.

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Recommended dishes for Phase Two:

  • Breakfast – egg white omelet with onions and red peppers
  • Snack – beef jerky with celery sticks
  • Lunch –sliced turkey, and a big serving of steamed broccoli or asparagus.
  • Snack – 2 boiled egg whites
  • Dinner – steamed white fish with red pepper toppings and all you can eat serving of salads

Phase Three (Friday – Sunday)

Phase Three is the part where most participants of this diet rejoice because for this phase, you can reincorporate healthy fats with good carbohydrates and fruits again. Good fats here means unsatured fats. In 2009, a study done by the British Journal Nutrition showed that subjects who consumed more unsaturated fats got less belly fat.[4] When eating fruits, please take note that you are not allowed to eat fruits that you took in phase one that are high in sugar.

Salads can now be doused with a good serving of virgin olive oil and with healthy fats, these would include avocados, whole eggs and nuts. Being in Phase Three is like unleashing all the power that your metabolism can release to burn fat and this is where participants burn the most.

Recommended dishes for Phase Three: 

  • Breakfast – slice of sprouted grain toast with almond butter and blueberries on top, 2 egg whites and 1 whole egg omelet with veggies
  • Snack – half an avocado or hummus and carrots
  • Lunch – tuna salad wrap made with celery, carrots, cilantro and safflower mayonnaise with side of strawberries
  • Snack – 12 almonds
  • Dinner – salmon with sweet potatoes and salads

Reference

[1] https://hayliepomroy.com/books/the-fast-metabolism-diet/
[2] http://www.fitday.com/fitness-articles/nutrition/carbs/how-carbohydrate-metabolism-affects-weight.html
[3] https://www.verywell.com/how-to-lose-weight-with-lean-protein-3495933
[4] http://www.livestrong.com/article/557726-eat-fat-to-burn-fat/

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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