It works like dry straw on the fire: it burns up to 10 kilos in 28 days! The menu also rebalances hormones and promotes muscle gain
When balanced nutrition and exercise have no effect on the scale, the diagnosis is almost certain: slow metabolism. Genetic trait? Can be. Or, a sign that your body is defending itself from restrictive diets to which it has already been subjected. The fact is, in both cases, it burns the least calories to store the most. The Fast Metabolism Diet – actress Jennifer Lopez’s latest choice to keep her body flawless – promises to turn the tide by making you incinerate fat 24 hours a day.
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Weight loss is encouraging: 10 pounds less in 28 days. “But in order to achieve this goal, the rules of the diet must be strictly followed,” the creator of the method, American nutritionist Haylie Pomroy, told BOA FORMA. This means having five meals a day, eating 30 minutes (maximum) after waking up, drinking plenty of water and consuming only the foods allowed on the lists.
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Do you need to dry only 2 or 3 kilos? You should still follow the same recommendations for four weeks! It is the time considered necessary for anyone to get out of fat-burning mode. “The result is not just a good appearance. But, yes, a fantastic appearance and 100% health ”, says Haylie. That’s because, according to her, in addition to restoring and accelerating metabolism, the diet increases muscle gain and balances hormones.
Feeding the fire
Calorie counts and withered portions do not exist. In the Fast Metabolism Diet, you can eat vegetables at will and lean meats in generous doses even in the most radical step, phase 2. In the same week, you go through two other phases, the 1st and the 3rd – each with a different goal (see below).
It works like this: “Every two days, three at the most, the person must change the proportion of healthy carbohydrate, protein and fat in the menu”, explains Kátia Vieira, official method coach in Brazil. That is, you do not go hungry and do not fall into monotony. But be prepared to give up highly industrialized products and those with the potential to cause inflammatory processes in the body, such as cow’s milk and dairy products (cheese, yogurt), corn, soybeans and gluten-free cereals (wheat, barley, malt and oats) ) and potatoes. Sweets, fruit juices, dried fruits, coffee, soft drinks (normal and zero) and alcoholic drinks are also left out. After four weeks, these foods can slowly return to the menu. But, according to Haylie,
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In time: to facilitate the result, the author of the diet suggests associating exercises to the different phases. So, let’s incinerate the fat?
1st phase relax the adrenal glands
The goal is to reduce the secretion of the hormone cortisol, which, in excess, increases fat stores. In this phase, which lasts two days, the menu has a higher dose of carbohydrates and, therefore, the glycemic index is high. To relax, the body needs to believe that it will not be subjected to yet another calorie-restricted diet.
Allowed foods Vegetables and legumes (at will, except sweet potatoes and carrots, in moderate portions). Pumpkin, celery, zucchini, artichoke, curly lettuce, asparagus, eggplant, beet, broccoli, bean sprouts, mushroom, cauliflower, yam, mandioquinha, cucumber, arugula, tomato and green beans.
Fruits (three or four servings). Pineapple, blackberry, blueberry, guava, kiwi, orange, lemon (tahiti and Sicilian), apple, papaya, mango, watermelon, melon, strawberry, pear, tangerine.
Animal protein (controlled portions, see menu). Lean red meat (duck, rump, filet mignon), roast beef and chicken sausage without nitrate, skinless chicken, fish (tuna in water, sole, hake, sardines in tomato sauce) and egg white.
Vegetable protein (controlled portions). Beans, chickpeas and lentils.
Grains and starches. Brown rice, gluten-free rolled oats, unsweetened rice milk, quinoa and tapioca
Fat. Even the good ones.
Exercise: at least one day, do an aerobic activity (walking, swimming).
2nd phase to unlock the stored fat
It is the most restrictive stage. It does not allow fruits, grains and legumes. But it only lasts two days and the protein portions are generous. Plus, you’re going to love the goal: rid it of old fat stores, those that have withstood all other diets. The menu has a low glycemic index.
Vegetables and vegetables (at will). Chard, watercress, purple lettuce, arugula, leeks, endive, fennel, spinach and peppers.
Fruit (at will). Only lemon (Sicilian and Tahiti).
Animal protein (controlled portions). The same options as in phase 1, plus light pork, dried meat, lamb, tilapia, oyster, turkey, smoked salmon and sardines in tomato sauce.
Vegetable protein, starches, grains and fat. All kinds.
Exercise: At least one day, do an activity with weight.
3rd phase burn fat stores
Healthy fat source foods are back on the menu. It is the moment when the fats stored and mobilized in the previous phase will be used more extensively in the form of energy. This stage lasts three days and has an average glycemic index.
Vegetables and legumes. The same as in phases 1 and 2, but try to vary the choices as much as possible.
Fruits. Plum, blackberry, coconut, coconut water, lemon, blueberry, strawberry, peach, cherry.
Animal protein. The same as in phases 1 and 2, plus tuna in olive oil, shrimp, pork (loin), lamb, lobster, squid, oyster, salmon, sardines in olive oil and trout.
Vegetable protein. Beans, chickpeas, lentils, almond milk or cashews without sugar.
Grains and starches. Wild rice, gluten-free rolled oats, quinoa and gluten-free bread or toast.
Healthy fats. Avocado, olives, hummus with olive oil, oilseed paste (almond, walnuts, pecan), coconut oil, extra virgin olive oil, raw seeds (pumpkin, sunflower, flaxseed, chia), tahini (sesame paste).
Exercise: At least one day, do stretching, yoga or any other modality that promotes relaxation, such as meditation and massage.
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10 pounds less in 28 days
Start on Monday. Thus, it is easier to fit the three phases in the same week. Get inspired by these menu examples and consult the lists of allowed foods to set up the other days. The three phases must be repeated every week until you complete the 28 days of the 1st phase diet
MONDAY AND TUESDAY
Breakfast: Oatmeal vitamin (gluten free) with red fruits or tapioca stuffed with chickpea paste (without olive oil)
Morning snack: 1 orange (or other fruit on the list)
Lunch: Salad of vegetables will + 1 portion of chicken with broccoli + 1/2 cup. (tea) of cooked grain quinoa (prepare in the same way as rice) + 1 slice of pineapple
Afternoon snack: 1/2 cup. (tea) of watermelon cut into cubes (add 1 col./ tea of lemon juice and 1 pinch of cayenne pepper, optional)
Dinner: Salad of leaves and vegetables at will + 1 fillet (120 g) of filet mignon grilled + 4 cups. (tea) of brown rice with grated zucchini
WEDNESDAY AND THURSDAY
Breakfast: 3 scrambled clear or cooked (hint:. Separate the yolk and put the clear gently in the water almost boiling, simmer for 5 minutes Remove from water with a slotted spoon and season with salt, oregano and parsley)
Snack of morning: 2 slices of smoked salmon (or tuna in water) + fennel stems at will
Lunch: rocket salad, purple lettuce and mushroom + 1 pepper stuffed with ground meat
Afternoon snack: 3 slices of roast beef (without nitrate) + cucumber sticks at will
Dinner: 1 plate (bottom) of chicken soup with vegetables ( see recipe )
FRIDAY, SATURDAY AND SUNDAY
Breakfast: 1 gluten-free toast with 1 scrambled egg with oregano and little salt + 1 glass (200 ml) of beaten almond milk with 3 col. (avocado soup)
Morning snack: 1 baked apple with powdered cinnamon (or cocoa powder) + 1/4 cup. (tea) of raw unsalted chestnuts (almonds, Brazil nuts)
Lunch: Salad of vegetables and vegetables at will + 1 portion of roasted salmon with sweet potatoes + 1 peach
Afternoon snack: 1 cup (200 ml) of coconut water + 1/4 cup. (tea) of raw unsalted chestnuts (nuts, almonds)
Dinner: Salad of curly lettuce, mushroom, tomato and olive + 1/2 cup. (tea) of cooked grain quinoa + 4 col. (soup) of braised ground meat with olives and boiled egg
Broths, spices and condiments
Stevia, chicken broth or vegetables without coloring and preservatives (use instead of oil to sauté, roast and grill food), herbal teas without caffeine, herbs, ginger, sugar-free pickles and mustard.
Phases 1 and 3
All of phase 2, plus cocoa powder (without sugar), cinnamon, turmeric, vinegar and black pepper and red pepper (cayenne, cayenne).
Drink at least 2 liters a day, between meals, in addition to herbal tea without caffeine (if you want to sweeten, use only stevia).
Seasoning for salads
In phases 1 and 2, use lemon, ginger and pepper (black-finger, blackberry, cayenne) at will – these are ingredients that help to deflame the body, facilitating the burning of fat. Add oil only in phase 3.
The Fast Metabolism Diet became a best seller in the United States. In 2013, the book was on the New York Times bestseller list for 21 straight weeks. Launched here at the end of last year by the Agir label, the Portuguese version (29.90 reais, 290 pages) promises to repeat the success. After all, speeding up the metabolism, preventing excess fat to be stored, is the dream of all of us.