as:
Artichokes
Eggplant
Asparagus
Spinach
Beans
Seaweed
Cauliflower
Sweet potatoes
Leafy greens
Moderate amounts of unrefined carbohydrates such as:
Barley
Quinoa
Wild rice
Sprouted-grain bread
Oatmeal
Quinoa pasta
Thyroid-stimulating foods such as:
Seaweed
Shrimp
Coconut oil
Lobster
Foods rich ininositol andcholine such as:
Legumes, like black beans, chickpeas, kidney beans, and lentils
Nuts and seeds
Beef and chicken liver
Brussels sprouts
HOW TO EAT
If you started Phase 1 on Monday, then Phase 3 will always be on Friday, Saturday, and Sunday. From the Master Food List for this phase, you will eat:
• 3 meals
• 2 healthy-fat snacks
See the complete food list at the end of this chapter.
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
Fruit
Fat/Protein
Fat/Protein
Fat/Protein
Fat/Protein
Fat/Protein
Veggie (Optional)
Veggie
Veggie (Optional)
Veggie
Grain
Fruit
Grain/Starch
Veggie
PHASE 3EXERCISE
Do at least one day ofstress-reducing activity likeyoga, ordeep breathing, or enjoy amassage during Phase 3. Yes, massage counts! It’s not an “activity” per se, but it increases blood flow to the fatty areas of your body, reducescortisol, and does the work we want for you during this phase.
Phase 3 is exciting, delectable, and powerful—the phase where we Unleash the full power of a stoked metabolism and where we focus on what I liketo call the “thermogenic three”: hormones, heart, and heat. These three are responsible for cranking up the metabolic heat in the body and really boosting the burn. In this phase, after four days of eating low fat, you’re going to bring the fat back for the next three days. Your body is perfectly primed for it now—your digestive enzymes are firing, your muscles are pumped up, your body is richly fed with nutrient-dense foods, and now, just when you really need it, heart-healthy fats come flooding in, triggering your body’s fat-for-fuel mechanisms. You begin burning the fat you’re eating, as well as all the fat you unlocked in Phase 2.Phase 3 is a high-fat, moderate-carbohydrate, moderate-protein, low-glycemic fruit phase.
In Phase 3, you’re really going to start seeing some changes. This is the phase that flattens your belly and irons out yourcellulite—that makes you look different, that makes people ask, “Hey, have you lost weight?” (Of course, you’ll be able to reply, “Why, yes. Yes I have.”) This phase is all about heat and it’s the stage of the plan that makes you look
hot!
Phase 3 is different from the first two phases in that it is three days long instead of two. It might just be the most critical phase of Fast Metabolism, and yet it couldn’t exist without Phase 1 and Phase 2 laying the groundwork.
All week, you’ve kept your fat intake very low, as you suffused your body with nutrients from targeted carbohydrate sources, loads ofgreen vegetables, and quality protein. In the absence of dietary fat and plenty of nutrition, your body has been burning fat. And burning fat. And building muscle. But by the fifth day of the week, your body is beginning to get suspicious.
Wait a minute,
it thinks.
There hasn’t been much fat coming in. Maybe we’d better start storing some?
Au contraire!
says Phase 3.
You don’t have to worry one bit. Here’s some fat for you—lots of delicious, wonderful, healthy dietary fat!
Although this phase is high in fat, it’s not high in just any old fat. No fried foods or hunks of cheese, please. Instead, Phase 3 focuses on healthy fats like avocados, nuts, seeds, as well as olive, sesame seed, and grapeseed oils.
Eat this way and here’s what happens. In Phase 2, the nutrients from all those green vegetables helped restore and replenish the very organs and glands that are responsible for major fat burning. Thegallbladder, in particular, primed by thepancreas, now knows how to torch fat like nobody’sbusiness. Just like you need to have money to make money, you need to eat fat to burn fat, and that’s exactly what happens
Artichokes
Eggplant
Asparagus
Spinach
Beans
Seaweed
Cauliflower
Sweet potatoes
Leafy greens
Moderate amounts of unrefined carbohydrates such as:
Barley
Quinoa
Wild rice
Sprouted-grain bread
Oatmeal
Quinoa pasta
Thyroid-stimulating foods such as:
Seaweed
Shrimp
Coconut oil
Lobster
Foods rich ininositol andcholine such as:
Legumes, like black beans, chickpeas, kidney beans, and lentils
Nuts and seeds
Beef and chicken liver
Brussels sprouts
HOW TO EAT
If you started Phase 1 on Monday, then Phase 3 will always be on Friday, Saturday, and Sunday. From the Master Food List for this phase, you will eat:
• 3 meals
• 2 healthy-fat snacks
See the complete food list at the end of this chapter.
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
Fruit
Fat/Protein
Fat/Protein
Fat/Protein
Fat/Protein
Fat/Protein
Veggie (Optional)
Veggie
Veggie (Optional)
Veggie
Grain
Fruit
Grain/Starch
Veggie
PHASE 3EXERCISE
Do at least one day ofstress-reducing activity likeyoga, ordeep breathing, or enjoy amassage during Phase 3. Yes, massage counts! It’s not an “activity” per se, but it increases blood flow to the fatty areas of your body, reducescortisol, and does the work we want for you during this phase.
Phase 3 is exciting, delectable, and powerful—the phase where we Unleash the full power of a stoked metabolism and where we focus on what I liketo call the “thermogenic three”: hormones, heart, and heat. These three are responsible for cranking up the metabolic heat in the body and really boosting the burn. In this phase, after four days of eating low fat, you’re going to bring the fat back for the next three days. Your body is perfectly primed for it now—your digestive enzymes are firing, your muscles are pumped up, your body is richly fed with nutrient-dense foods, and now, just when you really need it, heart-healthy fats come flooding in, triggering your body’s fat-for-fuel mechanisms. You begin burning the fat you’re eating, as well as all the fat you unlocked in Phase 2.Phase 3 is a high-fat, moderate-carbohydrate, moderate-protein, low-glycemic fruit phase.
In Phase 3, you’re really going to start seeing some changes. This is the phase that flattens your belly and irons out yourcellulite—that makes you look different, that makes people ask, “Hey, have you lost weight?” (Of course, you’ll be able to reply, “Why, yes. Yes I have.”) This phase is all about heat and it’s the stage of the plan that makes you look
hot!
Phase 3 is different from the first two phases in that it is three days long instead of two. It might just be the most critical phase of Fast Metabolism, and yet it couldn’t exist without Phase 1 and Phase 2 laying the groundwork.
All week, you’ve kept your fat intake very low, as you suffused your body with nutrients from targeted carbohydrate sources, loads ofgreen vegetables, and quality protein. In the absence of dietary fat and plenty of nutrition, your body has been burning fat. And burning fat. And building muscle. But by the fifth day of the week, your body is beginning to get suspicious.
Wait a minute,
it thinks.
There hasn’t been much fat coming in. Maybe we’d better start storing some?
Au contraire!
says Phase 3.
You don’t have to worry one bit. Here’s some fat for you—lots of delicious, wonderful, healthy dietary fat!
Although this phase is high in fat, it’s not high in just any old fat. No fried foods or hunks of cheese, please. Instead, Phase 3 focuses on healthy fats like avocados, nuts, seeds, as well as olive, sesame seed, and grapeseed oils.
Eat this way and here’s what happens. In Phase 2, the nutrients from all those green vegetables helped restore and replenish the very organs and glands that are responsible for major fat burning. Thegallbladder, in particular, primed by thepancreas, now knows how to torch fat like nobody’sbusiness. Just like you need to have money to make money, you need to eat fat to burn fat, and that’s exactly what happens
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