Posts Tagged ‘phase 3’

Food List: Fast Metabolism Diet Phase 3

Finished with Phase 1 and 2?

Then let’s continue to the most active part of your Fast Metabolism Diet, PHASE 3. Below is a list of allowed foods during this period, which is scheduled for Fridays, Saturdays, and Sundays.

Phase 3

VEGETABLES AND SALAD GREENS (FRESH, CANNED, OR FROZEN)

  • Arrowroot Artichokes Arugula Asparagus Avocados Bean sprouts
  • Beans: green, yellow (wax), French (string) Beets: greens, roots
  • Bok choy Brussels sprouts
  • Cabbage, all types Carrots Cauliflower florets Celery
  • Chicory (curly endive) Collard greens Cucumbers
  • Eggplant Endive Fennel Green chiles
  • Green onions Hearts of palm Jicama
  • Kale Kohlrabi Leeks
  • Lettuce (any except iceberg) Mixed greens
  • Mushrooms Okra
  • Olives, any type Onions
  • Peppers: bell, pepperoncini Radishes
  • Rhubarb Seaweed Spinach Spirulina

SPROUTS

  • Sweet potatoes/yams
  • Tomatoes, fresh and canned: round, plum, cherry Watercress
  • Zucchini and winter or yellow summer squash

FRUITS (FRESH OR FROZEN)

  • Blackberries Blueberries Cherries
  • Coconut, coconut milk, cream, water Cranberries
  • Grapefruit Lemons Limes Peaches Plums
  • Prickly pears Raspberries Rhubarb

ANIMAL PROTEIN

  • Beef: filet, steaks, lean ground buffalo meat
  • Calamari
  • Chicken: boneless, skinless dark or white meat, ground clams
  • Corned beef Crab, lump meat
  • Deli meats, nitrate-free: turkey, chicken, roast beef eggs, whole
  • Game: Pheasant Halibut, Fillet Herring
  • Lamb Liver
  • Lobster meat Oysters
  • Pork: chops, loin roast Rabbit
  • Salmon, fresh, frozen, or nitrate-free smoked Sardines, packed in olive oil
  • Sausage, nitrate-free: chicken, turkey Scallops
  • Sea bass fillet
  • Shrimp Skate Trout
  • Tuna, packed in water or oil Turkey
  • Turkey bacon, nitrate-free

VEGETABLE PROTEIN

  • Almond milk, unsweetened, almond cheese, almond flour Cashew milk
  • Chickpeas/garbanzo beans
  • Dried (or  canned)  beans: adzuki, black, butter, Great Northern, cannellini, kidney, pinto, white, lima, navy
  • Hemp milk, unsweetened Lentils

GRAINS

  • Barley, black or white
  • Oats: steel-cut, old-fashioned Quinoa
  • Sprouted-grain: bread, bagels, tortillas Wild rice

BROTHS, HERBS, SPICES, CONDIMENTS, AND SUPPLEMENTS

  • Brewer’s yeast
  • Broths: beef, chicken, vegetable* Carob chips
  • Dried herbs: all types / Fresh herbs: all types Garlic, fresh
  • Ginger, fresh Horseradish, prepared
  • Ketchup, no sugar added, no corn syrup Mustard, prepared, dry
  • Natural seasonings: Bragg Liquid Aminos, coconut amino acids, tamari, non-caffeinated herbal teas.
  • Pickles, no sugar added Salsa
  • Seasonings: black and white peppers, cinnamon, chili powder, crushed red pepper flakes, cumin, curry powder, onion salt, raw cacao powder, turmeric, sea salt, Simply Organic seasoning
  • Sweeteners: Stevia, Xylitol (birch or hardwood only ) Tomato paste
  • Tomato sauce, no sugar added

Vanilla or peppermint extract Vinegar: any type (except rice)

HEALTHY FAT and OILS

  • Avocados Hummus
  • Mayonnaise, safflower
  • Nuts, raw: almonds, cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts Nut/seed butter and pastes, raw
  • Coconut, grapeseed, olive, sesame, toasted sesame (Asian) Seeds, raw: flax, hemp, pumpkin, sesame, Sunflower Tahini

*Note: All broths, if possible, should be free of additives and preservatives.

Again and again, I just want to remind you that choosing organic foods is always better in order for you to experience the best possible results of the Fast Metabolism Diet. Please don’t forget!

Source: Haylie Pomroy

What To Do: Fast Metabolism Diet Phase 3

Phase 3

Finished with Phase 1 and 2? Then let’s go on to the Phase 3 of the Fast Metabolism Diet!

This phase is for the Fridays, Saturdays, and Sundays of every week and is composed of foods containing healthy fats and oil. This is also the most active part of the Fast Metabolism Diet, so, you will be able to consume a moderate amount of carbs, proteins, and fruits or veggies.

Here are foods that you can eat on Phase 3:

  • Vegetables- Artichokes, Brussels sprouts, green beans, beets, butternut squash, French beans, bok choy, cauliflower, kale, radish, watercress, leek, zucchini, celery, wax beans, asparagus, spinach, sweet potato, all types of onions, lettuce (except iceberg), collard greens, fennel, eggplant, garlic, green onions, peppers, rhubarb, shallots, okra, tomatoes, celery, cabbage, palm hearts, mushrooms, olives, cucumbers, and bean sprouts.
  • Fruits- Cherries, lime, lemon, grapefruit, cranberries, coconut, coconut water, coconut milk, peaches, blueberries, blackberries, raspberries, rhubarb, and prickly pears.
  • Protein-Beef tenderloin, ground buffalo, chicken breast, skinless chicken, turkey, lamb chops, rabbit, sirloin steak, lean ground beef, lamb liver, roast beef, deli meat, turkey bacon, sausages, herring, shrimp, salmon, crab, calamari, lobster, smoked oysters, tuna, sea bass, trout, whole eggs, nuts, legumes, seeds, black beans, cashew milk, almond milk, pinto beans, fava beans, kidney beans, butter beans, black-eyed peas, chickpeas, lima beans, lentils, vegan cheddar cheese, great northern beans, cannellini beans, and almond cheese.
  • Fats & Oil- Hazelnuts, almonds, pecan nuts, coconut milk, almond butter, almond milk, hemp seeds, coconut butter, walnut butter, walnuts, pine nuts, sunflower seeds, sunflower seed butter, peanut butter, tahini, flax seeds, chia seeds, avocados, hummus, olive oil, pistachios, sesame seeds, sesame oil, coconut oil, grapeseed oil, and rice bran oil.
  • Others- Carob chips, baking powder, mint, celery seed, cream of tartar, red wine vinegar, coconut vinegar, ginger powder, vanilla extract, black pepper, white pepper, cinnamon, chili powder, rosemary, sage, thyme, apple cider vinegar, tomato sauce, mustard, chicken broth, vegetable broth, pepper flakes, cardamom, beef broth, pickles, tomato paste, bay leaves, cilantro, mint, chives, oregano, cumin, white vinegar, curry powder, cumin, fennel, nutmeg, and basil.
  • Beverages – Coconut water, fresh fruit and vegetable juice, vegetable smoothies, and buttermilk.

Foods to avoid:

  • Vegetables – Potato
  • Fruits – Ripe mango, jackfruit, and banana
  • Fats & Oils – Vegetable oil, mayonnaise, butter, lard, soyabean oil, margarine, safflower oil, and canola oil
  • Beverages – Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol
  • Others – Tomato ketchup, ranch, tartar sauce, barbecue sauce, and sweet chili sauce

And, since Phase 3 is where you start to effectively burn a lot of calories, here are a few exercises that you should try:

  • Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Yoga asanas

For more details check out this article by Style Craze (Source):

Fast Metabolism Diet Review

 

Fast Metabolism Diet Phase 3: Dinner, Quick Garlic Shrimp

Searching for an amazing recipe during the dinner of your Fast Metabolism Diet Phase 3? Here is a Quick Garlic Shrimp dish that will surely satisfy your tummy!

Fast Metabolism Diet Phase 3

Quick Garlic Shrimp / Servings: 2

Ingredients:

  • 1 1/2 Tablespoons Extra-virgin Olive Oil
  • 2 Garlic Cloves, finely chopped
  • 1/8 Teaspoon Crushed Red Pepper Flakes
  • 3/4 Pound Large Shrimp (21 to 25 Count), peeled and deveined
  • 1/8 Teaspoon Sea Salt
  • 1/8 Teaspoon Freshly Ground Black Pepper
  • 1 1/2 Tablespoons Fresh Lemon Juice
  • 2 Tablespoons Chopped Fresh Parsley
  • 1 Cup Cooked Sprouted Grain Pasta, quinoa, or wild rice

Directions:

  • Heat the oil, garlic, and crushed red pepper flakes together in a large skillet over medium-high heat, stirring occasionally, until the oil is hot and the garlic is softened about 1 1/2 minutes.
  • Add the shrimp, salt, and pepper.
  • Cook, stirring often, until the shrimp turns opaque, about 4 minutes.
  • Stir in the lemon juice and parsley.
  • Serve hot over sprouted grain pasta, quinoa, or wild rice.

Enjoy and have an amazing Fast Metabolism Diet!

Source: Colbrook Kitchen

Fast Metabolism Diet Phase 3: Lunch, Italian Tuna Salad

Italian Tuna Salad

Italian Tuna Salad

Servings: 2 / Preparation Time: 15 minutes

Ingredients:

  • 1/4 cup diced red onion
  • 1 – 12-ounce can solid white tuna in water, drained
  • 2 celery stalks
  • 1/4 cup black or green olives, pitted and sliced
  • 2 tablespoons olive oil
  • 1 teaspoon lemon zest
  • ½ lemon, juiced
  • 2 tablespoons chopped basil
  • ¼ teaspoon sea salt
  • 1/8 teaspoon black pepper
  • 2 cups baby spinach leaves

Directions:

  1. In a medium-sized bowl, combine the onion, tuna, celery, and olives.
  2. Add the olive oil, lemon zest, lemon juice, and basil and toss to coat.
  3. Season with salt and pepper.
  4. Serve over spinach.
  5. Serve with your favorite P3 fruit.

Try this amazing recipe for the Phase 3 of your Fast Metabolism Diet and ENJOY!

 

Source: Haylie Pomroy

 

 

Fast Metabolism Diet Phase 3: Breakfast, Oatmeal Pumpkin Cookies

For the Phase 3 of your Fast Metabolism Diet, here is an incredible recipe which is perfect for a breakfast option.

Fast Metabolism Diet Phase 3

Prep time: 10 minutes / Total time: 25 minutes / Yields: 24 cookies

Oatmeal Pumpkin Cookies

Ingredients:

  • 1 cup old-fashioned oats
  • 1/4 cup coconut flour
  • 1/4 cup unsweetened shredded coconut
  • 1/3 cup birch xylitol
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ginger
  • 1/4 teaspoon sea salt
  • 2 eggs
  • 3/4 cup organic canned pumpkin
  • 1/2 cup raw almond butter
  • 1/2 cup raw walnuts, chopped

Directions:

  • Preheat oven to 350 F. Line a large baking sheet with parchment paper.
  • In a large bowl, combine the oats, coconut flour, shredded coconut, xylitol, baking powder, cinnamon, nutmeg, ginger, and salt. Set aside.
  • In a separate bowl, lightly beat the eggs. Whisk in the pumpkin and almond butter until well-combined. Pour over the oat mixture and stir gently with a wooden spoon. Fold in the chopped walnuts.
  • Working with 2 tablespoons at a time (a small ice cream scoop works great for even-sized cookies), scoop batter onto the lined baking sheet, pressing them down lightly with your fingers.
  • Bake at 350 F for 15 minutes or until golden brown. Cool on a wire rack.

To make this a perfect meal for Fast Metabolism Diet Phase 3, make sure to add another 1/2 portion of grain, a fruit, and some extra veggies. ENJOY!

Source: Haylie Pomroy

Collard Greens and Kale with Turkey Meat

Collard Greens and Kale with Turkey Meat

Collard Green is one of the cheapest on the top list of the healthiest green and leafy vegetables known to many. Add to its known goodness is its antioxidant properties good for releasing toxins out of our bodies. Collard greens combined with Kale, another nutritious and health-boosting vegetable, should be tried by those in Phase 3 of the Fast Metabolism Diet Program. It’s an all green powerhouse vegetable meal.

Ingredients:

  • 1 smoked turkey wing, rinsed, or 1 fresh turkey drumstick or neck
  • 1 tbsp. coarse salt
  • ¼ xylitol
  • 1/4 tsp. red pepper flakes
  • 3 bunches collard greens (about 2 1/2 lb), stems discarded, leaves cut into strips
  • 1 bunch kale, stems discarded, leaves cut into strips

Directions:

  1. In a large cooking pot, pour in 3 cups of water and combined with turkey wing, salt, xylitol, and red pepper flakes. Cover then heat until it boils. Minimize heat and simmer until turkey becomes tender when pricked with a fork for about 40 minutes.
  2. Add in the collards and kale gradually. Push the leaves down and let them the first batch wilt before adding more.
  3. Cover the pot and cook in low heat while occasionally stirring for about 45 minutes until it becomes very tender.
  4. Serve to your desired plate arrangement and enjoy!

 

Chinese Pork Chops

Chinese Pork Chops

For pork lovers out there, this is one of the easiest and greatest ways to recreate your all-time favorite meat recipe while helping you get through the last and third phase of the Fast Metabolism Diet Program.

Ingredients:

  • 1/2 cup coconut aminos
  • 1/4 cup Xylitol
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon garlic powder
  • 6 boneless pork chops  

Preparation:

  1. In a bowl, mix the coconut aminos, Xylitol, lemon juice, olive oil, cinnamon, and garlic powder. Set aside some of the mixture in a separate bowl for marinating during cooking. Pierce both sides of the pork using a fork and put it inside a large resealable plastic bag. Pour the remaining marinade mixture on the pork and refrigerate it from 6 to 8 hours.
  2. Preheat the grill to high heat.
  3. Put a little amount of oil on the grill grate. Remove pork chops from the marinade mixture and grill for about 6 to 8 minutes on one side and the same duration on the other side or according to your desired appearance and doneness of the food.

Crab and Avocado Salad

Crfab and Avocado Salad

Crab meat has long been considered to one of the most likable meats in the world. However, little do we know that it also has numerous healthy and nutritious content which prevents the development of many diseases including cancer. It is also low in fat and is a very digestible food good for those who are at the 3rd and last phase of the Fast Metabolism Diet Program. Mix with the richness and goodness of avocado fruit, what more can you think of a perfect salad meal?

Ingredients:

  • Kosher salt
  • 1/2 pound green beans, halved
  • 3 tablespoons Safflower mayonnaise
  • 1 to 2 tablespoons fresh lemon juice
  • 1/2 cup chopped fresh chives
  • 1/4 cup chopped fresh basil
  • 3 Sea Bass fillets, chopped
  • Freshly ground pepper
  • 1/2 pound lump or claw crabmeat
  • 1 Hass avocado, halved, pitted and diced
  • 3 romaine hearts, chopped
  • 1-pint cherry tomatoes halved

Instructions:

  1. Pour water on a saucepan and sprinkle with salt. Pour in green beans and cook until crisp-tender for about 3 to 5 minutes. Drain water from the saucepan and and run under cold water to stop the cooking.
  2. Put mayonnaise, lemon juice, chives, basil and sea bass in a blender and blend until becomes smooth. Add salt and pepper to season.
  3. Toss in the crabmeat and half of the avocado in a small bowl. Add the romaine, green beans and the remaining avocado with the remaining dressing in a large bowl.
  4. Fill each plate with the romaine salad and put tomatoes on top of each plate.
  5. Place some of the crab mixture on the center of each plate for a nice presentation.
  6. Serve and enjoy!

Fried Razor Clams

Fried Razor Clams

This recipe is a simple western Washington delicacy with razor clams as the star ingredient and is a good treat for those who are already at the final stage of the Fast Metabolism Diet Program. All other natural seasonings and the manner of slow cooking make up for the innocence of the clam meat.

Ingredients:

  • Olive oil
  • ½ teaspoon ground black pepper
  • ¼ teaspoon ground cayenne pepper
  • ¼ teaspoon paprika
  • ¼ teaspoon garlic powder
  • 2 eggs, beaten
  • 4 large razor clams, cleaned and dried

Preparation:

  1. On a large skillet, heat the olive oil with medium heat.
  2. Mix black pepper, cayenne pepper, paprika, and garlic powder.
  3. Place beaten eggs on a bowl and then dip clam meats onto it to evenly coat.
  4. Fry coated clams on the preheated oil until it becomes golden brown without overcooking.  

Chili Roasted Chicken Thigh

Chili Roasted Chicken Thighs

It is given that however you choose to cook your chicken meals, it would always turn out delicious. However, in this Phase 3 chicken recipe, it is much better to use boneless chicken thighs so that the cooking time will not take that long and will only use up 20 minutes of your time. Boneless chicken thighs will also result in a juicier and more flavorful meal which is perfect for dinners or special occasions. Any leftovers can also be put to the refrigerator for the next day.

INGREDIENTS:

  • 2 pounds boneless chicken thighs
  • 1 tablespoon organic extra virgin olive oil
  • 1 tablespoon chili powder
  • sea salt to taste
  • fresh crushed red pepper flakes to taste
  • fresh cilantro for garnish
  • lime wedges for serving

INSTRUCTIONS:

  1. Preheat your oven to 375 degrees Fahrenheit.
  2. Put chicken on a sheet pan and drizzle with olive oil on all sides. Rub with chili powder, salt, and pepper.
  3. Cook chicken thighs until cooked thoroughly or for about 15 minutes.
  4. Sprinkle with cilantro and serve with lime wedges.

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