April 2015 archive

How Breakfast Impacts your Weight Loss Goals

Since childhood, we are always reminded that “Breakfast is the most important meal of the day.”. It has been popular in the household rule to not skip breakfast”.

eating breakfast

But most of us took breakfast for granted for a lot of reasons. It may be because of our hectic schedules and appointments for the day, office workers and students rushing to go to their respective institutions to attend to their daily responsibilities. A lot of athletes and religious exerciser woke up too early to start their workout training and skip breakfast because they feel it’s too early to munch on something. Either it may be because they don’t want something heavy on their stomach, slowing and ruining their training pace, or they simply don’t have the appetite yet.

A lot of fast metabolism dieters are anxious about following the rule of “eating breakfast within 30 minutes of waking.” Why do we insist on letting you eat breakfast? It’s because breakfast serves as your lifeline for the day. The moment you wake up you are requiring your body to think and work as you do your routine. And doing your routine with an empty stomach just won’t do. Your body then will send emergency hormones telling your body to start stocking the fats because it doesn’t know when it will receive food again. It contradicts to our principle of losing the fat and keeping the muscle!

How should I fit eating breakfast to my schedule, then?

If you are an early riser,  you need to rearrange your meal map to suit your needs. Let’s say you wake up at 4:00am, you can have your snack first, just to have something in your stomach. I’d say go for eating fresh fruit first. You can have your phase-specific fruit first thing in the morning.

If you’re having a meal and snacks at 2-4 hours interval, you may need to have an extra snack with you. That is to sustain your body before you take a heavy meal. You can have a fruit the moment you wake up, let’s say, at 4 am, then you can have your oatmeal at 5am. Then at 7 am you will have your breakfast. You can repeat this routine during Phase 3.

Your meal map guide then will be:

Fruit – Breakfast – Snack – Lunch – Snack – Dinner

Phase 2

Phase 2 meal map will be a little different since this phase doesn’t have any fruits listed on, except for lemon and lime. So instead of eating fruits first thing in the morning, we have to replace it by eating protein, breakfast will then follow afterwards.

Your meal map guide then will be:

Protein – Breakfast – Snack – Lunch – Snack – Dinner

Tips:

  • Aside from eating fruit or protein, it is also recommended you include veggies in the meal map. Actually, you can eat veggies anytime, anywhere! Regardless if it’s between meal or hour interval. Veggies are packed with nutrients and vitamins that is needed in your body, so I recommend eating lots of it!
  • When you plan on working out or having an exercise, do not, in any circumstances, start exercising without eating something. Have a fruit or snack first.

Avocado Hummus Dip – Phase 3

Classic, flavor-packed hummus is made creamy green with a ripe  avocado. Vegan, gluten-free, healthy Avocado Hummus Dip recipe for Phase 3! The best deal for Phase 3 snack together with sprouted grain tortilla chips.

Avocado Hummus Dip - Phase 3

Ingredients:

  •         1 (15 oz) can chick peas, well drained
  •         2 medium ripe avocados, cored and peeled (13 oz before cored and peeled)
  •         3 Tbsp olive oil, plus more for serving if desired
  •         1 1/2 Tbsp tahini
  •         3 Tbsp fresh lime juice
  •         1 clove garlic, peeled
  •         Sea salt and freshly ground black pepper
  •         1/8 tsp cumin
  •         1 – 2 Tbsp finely chopped cilantro leaves, for topping
  •         Red pepper flakes, for topping
  •         sprouted grain tortilla

Directions:

  1. Pulse chick peas, olive oil, tahini, lime juice, and garlic in a food processor until smooth, about 2 minutes. Season with sea salt and pepper to taste (I did a scant 1/2 tsp salt and about 1/8 tsp pepper), add cumin and avocados and pulse mixture until smooth and creamy, about 1 – 2 minutes longer.
  2. Serve topped with more olive oil if desired and sprinkle with cilantro and red pepper flakes. Serve with sprouted grain tortilla chips.

The Fast Metabolism Diet Works for Vegetarians

IMPORTANT UPDATE: Our Mouthwatering Fast Metabolism Diet Vegetarian Recipes is now Available to Purchase!

Fall in love with these mouth-watering vegan recipes that they wouldn’t mind going vegan for awhile! So head on to the kitchen now and check out what we can cook for today!

10 Mouthwatering Fast Metabolism Diet Vegetarian Recipes


It has been attested by many that the fast metabolism diet brought miracles to our health. We’ve heard amazing stories about how we could lose some weight and live a healthier lifestyle by adhering to the rules set by the diet. The diet teaches us how to love food and eat only the real ones, staying away from the fake foods that ruins our metabolism and health. While a certain group of people, especially the vegetarians is skeptical about doing this diet, it could be necessary to shed light if this diet can still work for them. So today, we will answer the intriguing question. How will this work when meat is especially included in the program? How will this affect my choice as vegetarian? Lot of meat recipes are featured in the fast metabolism diet. Can the vegan, or vegetarians do the diet?

fmd for vegetarians

The answer is yes! Every recipes and food lists featured in this diet, there’s an equivalent vegan recipe with it. There are plenty of other high-protein, meat free foods that you can eat on the fast metabolism diet. Let’s tackle what will be your meal map and food list in every phase.

the fast metabolism diet works for vegetarians, vegans for the fast metabolism diet, fmd food list for vegetarians, the fast metabolism diet infographic

Before we move forward, let’s get familiar with the types of vegetarianism:

  • A strict vegetarian, a vegan, avoids all foods of animal origin, including meat, poultry, fish, dairy products, and eggs.
  • Lacto-vegetarians include dairy products in their diet. Lacto-ovo- vegetarians also eat dairy products and eggs.
  • Pesco-vegetarians eat fish, dairy products, and eggs along with plant foods. (We believe this is the healthiest diet for most people).
  • Finally, there are semi-vegetarians, who cheat a little and eat a little poultry along with fish, as well as dairy products and eggs. Most veggie lovers are not strict vegans.

Phase 1

In every recipe that requires meat, you can substitute meat with 1/2 cup of cooked legumes. The examples of legumes that you can substitute are: lentils, black beans, white beans, or any phase-specific beans. If you are Pesco-vegetarian, you can also eat egg whites and fish recipes that are rich in protein like halibut, tuna, sardines, salmon. Remember, the no soy rule also applies to you in this Phase,the same as Phase 3.

Phase 2

Phase 2 will be the most challenging part of a vegetarian. This is because this phase is a low-carb phase. If you are making an exemption of eating fish and eggs, then you should be fine in this phase. You can have egg recipes and fish recipes as your source of protein. But, for strict vegetarians who don’t settle to fish and and poultry products, what will be their options?

A special rule exemption applies to all the vegans. You can break the no-soy rule to replace meat as your animal-protein. You can have the following as a meat replacement.

  • Tofu
  • Soy Tempeh
  •  Edamame
  • Tamari
  • Bragg liquid Aminos

If possible, choose organic and non-GMO for the ones listed above.  It is also recommended to cook your tofu, or other soy products yourself than to buy a pre-baked one. As it is more processed than the raw one.

Phase 3

Phase 3 is almost the same with phase 1. Except that in this phase, you get to eat the whole eggs instead of the white ones only. You can now also eat healthy fats in this phase.

Don’t get discouraged now and quit achieving a healthier lifestyle just because you’re a vegetarian. Vegans can certainly do this diet. The community wishes you all the best in your fast metabolism diet journey!

Avocado Brownies with Frosting- Phase 3

Are you craving for a delicious chocolate brownies? Here’s a unique dish with a dash of avocado as your healthy fat for Phase 3 snacks. Indulge with this Avocado Brownies with Frosting, filled with mouthwatering chocolate made from the rawness of cacao topped with oozing awesome Avocado! What are you waiting for?

Avocado Brownies with Frosting

Ingredients:

For Brownies

  •         2 large ripe avocados, mashed as well as you can (about 1 1/8 cups)
  •         8 ounces raw cacao powder, melted
  •         1 cup stevia
  •         2 large whole eggs
  •         1 teaspoon vanilla extract
  •         3/4 cup nuts flour
  •         1/2 teaspoon baking powder
  •         3 tablespoons olive oil
  •         4 ounces high-quality raw cacao, chopped

For Frosting

  •         1 large ripe avocado
  •         2 1/2 cups stevia
  •         1/4 teaspoon vanilla extract

Directions:

For Brownies:

  1. Preheat oven to 350 degrees F. Liberally spray a 9-inch square pan with non-stick spray.
  2. In a large bowl, whisk mashed avocado and raw cocoa powder. Whisk in stevia until combined, then add in eggs and vanilla extract, mixing well.
  3. Add in nuts flour, cocoa, baking powder and salt, mixing with a large spoon until JUST combined – do not over mi.
  4. Stir in olive oil until it’s well distributed and batter is somewhat smooth.
  5. Fold in chopped raw cocoa, then spread batter in pan. Bake for 28-32 minutes, or until middle is set.
  6. Remove and let cool completely, then frost and top with grated chocolate if desired.

For Frosting:
Add avocado to the bowl of an electric mixer and beat until mashed and creamy. With the mixer on low speed, add in vanilla then slowly add in stevia, scraping down the sides if needed, until a smooth frosting forms. Frost brownies once cooled.

Note: I placed these in the fridge (covered thoroughly with plastic wrap) to store and when eaten immediately from the fridge, they can be even denser and slightly dry, so I recommend letting them come to room temp or even placing them in the microwave.

 

Healthy Avocado Breakfast Pizza – Phase 3

Craving for a healthy, delicious pizza?  How about a breakfast pizza loaded with protein, fiber, and tons of flavor? This Avocado Breakfast Pizza is the right recipe to ease your craving! It is simply made of sprouted grain tortilla topped with avocado as your healthy fat and egg as your animal protein. This healthy recipe is perfect to start off your phase 3!

Avocado Breakfast Pizza

Ingredients:

  •         2 sprouted grain tortillas (6 inch diameter)
  •         2 whole eggs
  •         2 tsp olive oil
  •         1 avocado, peeled and seeded
  •         1 tsp lemon juice
  •         sea salt and pepper, to taste

Directions:

  1. Warm the sprouted tortillas in the microwave for approximately 30 seconds. Set aside.
  2. In a small bowl, combine the avocado and lemon juice. Mix well until the mixture has a smooth consistency. Season with salt and pepper to taste.
  3. Spread avocado mixture in an even layer on both tortillas. Set aside.
  4. Heat a skillet greased with the olive oil at medium heat until just hot enough to sizzle a drop of water.
  5. Break eggs and gently add to the skillet. Immediately reduce heat to low.
  6. Cook slowly until whites are completely set and yolks begin to thicken but are not hard.
  7. Place warm eggs on top of the tortillas and season with salt and pepper as desired.

Avocado Baked with Sausage and Egg – Phase 3

For those who love Avocados,  this recipe is  the real deal! Avocado Baked with Sausage and Egg is a scrumptious breakfast, packed with protein and healthy fats you’ll definitely love to add this in Phase 3.

Avocado Baked with Sausage and Egg

Ingredients:

  •         1 avocado
  •         sausage
  •         2 whole eggs
  •         sea salt and pepper, to taste
  •         1 slice of fried sprouted-grain bread on 1 tbsp of olive oil with herbs
  •         cuckooflower

Directions:

  1. Cut avocado in half, remove the seed and scoop a bit of avocado, so you can fit more egg into it.
  2. Break egg into a bowl, using a spoon place yolk in avocado, and then carefully start to add white (if your egg is too big you won’t manage to add all the white). Season with sea salt and pepper.
  3. Heat an oven to 180*C.
  4. Place avocado with egg in a baking dish, so it won’t tilt and egg will stay in its place.
  5. Bake for 15-20 minutes or until white comes together.
  6. Meantime fry sausage cut in small pieces on 1 tablespoon of olive oil.
  7. When avocado is ready place it on a plate, add sausage and cuckooflower, season with sea salt and pepper and serve with herbed toasts.

5 Ways to Spring Clean Your Diet

Spring season is here! That means vegetation starts to become abundantly available! With fresh fruits and vegetables all around, this is the perfect period to refurbish and spring clean your diet to get optimum nutrition and be filled up with vitamins to make you feel invigorated this season.

5 ways to spring clean your diet

It is important to note that upon welcoming spring, a fridge cleanup is a good thing to do as well. It cannot be denied that you’ve accumulated lots of leftovers from Winter Season, now is the perfect time to throw away the unhealthy foods stored in the fridge. You might be thinking they will be useful one day, but the truth is they will only rot and may become harmful to your fast metabolism diet.

Everybody anticipated for this wonderful spring season, it is an exciting period to do remarkable things this year!  One of the things people love to do for their body is to pamper it through spring cleaning diet. It is safe to say that almost everyone has been accustomed to this tradition.

So to have an effective spring diet cleaning, here are the guidelines to follow:

5 ways to spring clean your diet, the fast metabolism diet community, holiday tips

1. Make a Diet Plan

It is essential to prepare a diet plan to keep you on track of the food you need to consume and what amount of nutrients you need. In line with every fast metabolism diet phase you’re following, a diet plan guides you with what to eat and to avoid, your meal map schedule, as well as your exercise schedule. The diet plan you prepare can also help you provide options of making use of your plan B recipes in case you can’t have your plan A.

2. Substitute Unhealthy Foods in your Fridge with Nutritional Powerhouses

 

 

Stop keeping foods that can harm your health. We know that you want to save money but in any circumstance, you need to prioritize your diet. You need to store only the allowed fast metabolism foods in your fridge. And if possible, try to choose organic foods. Organic foods are way healthier than the non-organic ones, as these products are non-GMO and don’t contain toxic chemicals that can kill your metabolism and ruin your diet. If ever you can’t really avoid grabbing destructive foods to your diet, you can share them to others who will be happy receiving them and start stocking healthy foods in your fridge.

The recommended fruits and veggies you can keep suited for spring season are:

Fruits Vegetables Diet Phase Number
apricots phase 1
strawberries phase 1
cherries phase 1 and phase 3
peas phase 1 and phase 3 (Not allowed in phase 2)
radishes phase 1, phase 2 and phase 3
fava beans (for vegetable protein) phase 1 and phase 3
artichokes phase 3
rhubarb phase 2 and phase 3
asparagus phase 2 and phase 3
mushrooms (all types) phase 1, phase 2 and phase 3


3. Select the Right Beverages to Keep you Hydrated this Season

 

In spring cleaning your diet, you also need to consider the drinks you consume. For this area, it is strongly advised to skip sweetened beverages. For water, it is recommended to drink Spring water, as it has the best electrolyte among other types of water. You can also add lemons and limes with your water if you like.

For the non-dairy milk, you can enjoy the following:

Kinds of Non-Dairy Milk Diet Phase Number
Rice milk phase 1
 Almond milk phase 3
Coconut milk phase 3
Hemp milk phase 3
Cashiew milk phase 3


4. Prepare Healthy Snacks

Of course, snack would be favorable any season. So, to assist you on what best snack to prepare, you can have:

Kind of Snacks Diet Phase Number
egg whites Phase 1
hard-boiled eggs Phase 3
raw nuts phase 3
veggies and fruits (organic, fresh, canned or frozen) all phases (For phase 2, lemon and limes are only allowed)


5. Add Variety to your Diet Meal

In fast metabolism dieting, it doesn’t mean that you must stick to the limited ingredients and prepare same meal all over again. Somehow, our body needs variety of foods filled with numerous nutrients that’s why you must learn to go out from your comfort zone and discover healthy meals that you haven’t tried before. Having a variety of meals and snacks for each phase also helps you minimize on having chances of weight plateau. But for this part, you must consider the portion or size of food and ingredients you’ll include to your recipe to keep your diet balance.

Spring cleaning your diet for the season is a best step you can ever do for yourself and might as well, for your loved ones. With the help of the ways listed above, you’re now much ready to welcome spring with health gears you have inside your fridge. Worry-free, healthier you!

Spring cleaning is an errand you shouldn’t miss, some goes all the way to do kitchen Spring cleaning. Here are some of the kitchen tools you can use to spring clean your kitchen. If you declutter your area, some things could emerge majestically.

Enjoy the Spring Season!

Food Substitutions in The Fast Metabolism Diet

One of the best options when you found a recipe online that has a ‘bad’ ingredient in it is to look for a food substitutions, especially when there’s only one ingredient that is not allowed in the whole recipe.

food substitution in the fast metabolism dietAs a conscious Fast Metabolism dieter who is committed to staying clean in his/her food intake, it is just correct to thoroughly check all the ingredients in a recipe to achieve great results from the diet. And when you find a forbidden ingredient in a recipe, your best response is to look for a way to replace it with an acceptable one.

To help you deal with this trouble, we’ve come up with this list of food substitutions/replacements. By following the formula here, you’ll be able to successfully create the recipes you’ve been eying to do all these years but just cannot because of the said forbidden ingredients. Now you can try replacing them with healthier ones, specially the sweetener and flavorings.

It is important that you are aware that, “not all substitutions are created equal”. You might thought that every food alternatives are good but in reality, there are some alternatives that are just disguising as healthy one without knowing that it may actually increase sodium ansugar deposits in other areas of your body. To avoid this, you need to be extra careful in improvising your recipe and in every ingredient you include to your meal plan.

food substitution in the fast metabolism diet

To completely help you fill your grocery list with healthy ingredients right for your recipe and budget at the same time, below is the table of food substitutions we prepared for you.

Foods that are not allowed in FMD Substitutions Phases Allowed
honey -stevia + water (1/32 of a tsp of stevia is the equivalent of 1 teaspoon of sugar) All Phases
wheat(e.g. bread, crackers, rolls, cereals, cakes, cookies, etc.)
wheat flour
-wheat in a sprouted form-quinoa flour, almond flour, buckwheat Phase 1 and 3
dairy products(e.g. milk, cheese, cottage cheese, butter, yogurt, Greek yogurt, whey, etc.)
butter
-avocado, Phase 3
dried fruit or fruit juices actual fruits, water, coconut water, homemade brew Phase 1 and 3
corn / corn stuff(e.g. corn tortillas, corn chips, corn cereals, corn starch, grits, hominy, polenta, sweet corn, popcorn, processed foods containing corn, etc.)
corn chipspopcorn
-tortillas (made from brown rice or sprouted grains)-Raw nuts, hummus, and gluten-free pretzels Phase 1/3Phase 3Pretzels – Phase 1/3
soy(e.g. tofu, miso, tempeh, meat substitutes, processed foods containing soy, etc.) -tamari, Bragg Liquid Aminos All Phases
refined sugar -stevia, xylitol All Phases
caffeine(e.g. decaffeinated coffee) -smoothie with cinnamon, Gingko biloba, -feverfew (herb that helps withdraw headache) Cinnamon – Phase 1 and 3
alcohol (white wine) -lemon juice, water, balsamic vinegar All Phases
vinegar -balsamic vinegar All Phases
rice -wild rice Phase 1 and 3
potato -turnip Phase 1 and 3
mayonnaise -safflower mayonnaise Phase 3
allspices -cinnamon Phase 1 and 3
oil -olive oil, grapeseed, toasted sesame and coconut oils Phase 3
salt -sea salt, onion salt All Phases
yogurt -coconut sour cream (made of coconut milk, lemon juice and sea salt) Phase 3
cornstarch -arrowroot powder All Phases
polenta -sprouted grains (like teff, quinoa, or amaranth) Phase 1 and 3
herbal teas -Non caffeinated herbal teas or Pero Phase 1
nut butter -tahini Phase 3


Be extra cautious as well that these ingredients are fit to the phase you are in. Good luck and don’t give up on that weight loss goal!

Did You Know that Good Fats are Metabolism Booster?

thefastmetabolismdietcommunity.comIt is commonly accepted to some that when we say fats, it immediately connotes to ‘bad food’. One should change the mindset to better understand fats’ role in the body. Not all fats are bad for your body. There are good fats that can be heart-friendly and will help boost your metabolism. In real sense, fats play an important role in weight loss.

If you pick the right kind of fatty foods, which contains healthy fats, you’ll gain numerous benefits from them. Don’t close your doors to fats! But remember to minimize it if it’s already too much or your food choices only contain bad fats. Consider this – You have to “eat fat to lose fat”. Consume good fat in minimal portion. According to 2010 Dietary Guidelines for Americans, “adults should get 20% to 35% of their calories from fat”.

D7930592-D9AA-42CD-A9F5-F6278D5D53BDIf you’re wondering how good fats boost metabolism, here’s a fast fact about them – they actually prompts the release of fat-melting enzymes, signaling your body to burn fat that’s been stuck on your belly, hips and thighs. So by that, you need to be careful and meticulous in selecting foods wherein it must contain easy-to-metabolize dietary fat.

Since we’re talking about healthy fats which is ideally covered on Phase 3 in Fast Metabolism Diet, let me share some fatty foods that contain ideal healthy fats. To name few of them, those are:

  • cold-water fish (salmon, tuna)
  • olives
  • almond milk
  • raw cashew butter
  • avocados
  • hummus

There are actually more foods to include in the list aside from mentioned above which belongs to the fifth day on Phase 3.

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When it’s about eating healthy dietary fats intended for meals, you don’t need to eat fats alone, you also need to balance it with protein and vegetables. So in every meal you prepare, make sure that you include both, “a protein and a healthy fats” considering the total portion. You can mix them if you wanted but be reminded of the food portion you only need for your meal. While for snack, you eat vegetables with healthy fat.

So for a sample meal plan in Phase 3 with specific foods to eat, here’s how it may appear:

Breakfast Snack Lunch Snack Dinner
One poached egg with½ avocado and wilted spinach;1 slice sprouted-grain toast;½ grapefruit 1/3 cup hummus; cucumber and zucchini slices Tuna salad with 5 oz. tuna;2 Tbls. safflower mayo;2 Tbls. chopped olives; shredded carrot and cabbage;1 cup blueberries ¼ cup raw almonds; tomato slices Coconut curry chicken (recipe from book);½ cup quinoa (optional)

 

Start unleashing the bad fats your body have and begin with eating good fats!

For more sample copy of meal plan and healthy recipes in fast metabolism diet, just feel free to browse the website and our other social media platforms.

Xoxo!