The Fast Metabolism Diet FAQ

 

The Fast Metabolism Diet Frequently Asked Questions:

Note: This page is regularly updated to address common questions of fast metabolism dieters. The questions on the topmost part are the compiled questions recently submitted to us which are sourced from our different social media platforms – Facebook Twitter Pinterest Blogger or directly from this site. If your query has not been answered yet, you can post them in the forum or you can contact us. Visit this page often to get some fresh answers.

  • My weight is STUCK! What should I do? HELP!

You shouldn’t stress yourself too much on the weight plateau you’re experiencing. There are many cases where weight plateau happens while you’re on the fast metabolism diet. That’s why the program is set to a 28-day cycle because it takes that long to fully heal your metabolism. For more tips and information on how to beat weight plateau, you may read these related articles: how to beat the never ending weight plateaubreaking weight plateaus, slow weight problems and how to beat it, finding your right weight loss goal.

Or you can check out The Burn Book, it discusses weight plateaus, even if dieters religiously follows everything on the fast metabolism diet book.

  • How do I join the forum/ What is the forum link?

You can join the forum by registering on this link.

  • Is there an android version for the fast metabolism app?

Currently, the app is only available on Iphones.

  • How many minutes should I spend on exercising?

For beginners, you can have 30-45 minutes of exercise for phases. For intermediate, you can have 45 minutes to 75 minutes exercise. If you are busy, you can split the exercise duration into 15 minute session. Ex take a 15 minute walk in the morning and jog in the afternoon

  • Can we eat veggies anytime of the day? It says we can have unlimited veggies. Can we eat them between the 3 to four hour gap before we take our next meal/snack?

Yes. You can eat veggies anytime of the day, granted you are still hungry. Just be sure to still follow the 5 meals per day and phase-specific veggies

  • I am a vegan and I don’t want to eat eggs or fish. What can be our substitute for these meals?

You can have Tofu, soy tempeh, and edamame on Phase 2 and break the no soy rule. Just be sure that the meat you are eating are all organic.

  • I am having a horrible symptoms of caffeine withdrawal! What should I do?/ What are the replacements for coffee as my drink?

You can have the following drink as a substitute for your coffee:

Pero — a mix of malted barley, chicory and rye — is one of the best. It comes as a powder; you simply add hot water (along with almond milk and/or stevia if you like).
Cafix (made of barley and chicory) is also popular. It also comes as an instant powder.
Celestial Seasonings produces a coffee substitute called Roastaroma that comes as a tea bag
Some people swear by roasted dandelion root as a coffee replacement. Traditional Medicinals makes one that comes as a tea bag

  • After my fast metabolism diet  28 day program, can I have mixed exercise if I do the diet again?

Absolutely! If you’re in the maintenance phase, you can mixed up your exercises like how you can have your varied Phase 3, For more information about fast metabolism diet maintenance, you can read your life after fast metabolism diet article.

  • Is there a difference between the various Phase 1 s throughout the four weeks? (Same question for other Phases)

No. It is still the same phase. But you can vary your foods and exercise every week as long as it is still phase specific.

  • In Phase 1 of the Fast metabolism diet, I don’t want to eat brown rice. What can I substitute with it?

You can have Quinoa, Spelt, or oatmeal as substitute for 

  • How many food portions do I have to eat each Phase?

If you want to lose 20 pounds, just follow the standard portions of meals written in the book. On every 20 more pounds you want to lose, add an additional ½ servings. Know more about food portioning here.

  • I am on day 1 and I am having severe headaches, what should I do?

You are most probably experiencing the symptoms of caffeine and sugar withdrawal. It should pass after three to four days. In order to deal with its symptoms, read the full article here. 

  • I feel hungry all the time!

By the meal map provided you should not be hungry. But in any case you still feel hungry, eat more veggies according to the approve list of veggies in your Phase.

  • I mess up today. Should I start over?

There’s no need for you to start over. Just be extra perfect for the next day. Of course, you can start over if you preferred.

  • I’m several days in the diet and still not losing weight. What should I do?

This scenario is not uncommon. That’s why the program is a 28-day cycle. It takes that long to heal your metabolism. Relieve yourself from stress and give your body a chance to heal in its own pace. Keep on following the phases each week.

  • How many times do I have to exercise per week?

You need to exercise three times a week. One day for cardio-exercise in Phase 1, one day for weightlifting in phase 2 and yoga or massage for phase 3. It should not be more than that. We need to use up your energy for your metabolism to heal.

  • I am a vegan. Can I do this diet?

Definitely. You can just substitute ½ cup cooked phase-specific legumes for meat. In Phase 2 you are allowed to break the no soy-rule in three ways to up your protein intake: Tofu, soy tempeh and edamame. Just make sure they’re organic and non GMO.

  • What happens after I finish the diet?

First things fist, congratulations! You’ve completed the program and you are now living a balanced, food-loving life. Know more about your life after the fast metabolism diet program.

  • What if I start gaining weight again?

Your weight will stay off if you follow Haylie’s rule of maintenance

  • What are the approved fruit lists in the fast metabolism diet program?

See Approved fruit list in Phase 1, approved fruit list in Phase 2 and approved fruit list in Phase 3.

  •  What kind of sweeteners can I use?

Reach for stevia or birch based xylitol. Remember not to take foods with artificial sweeteners as they slow down your metabolism.

  •  An event (birthday/party/reunion,etc) is coming up! What should I do?

Don’t be afraid of these events! Instead, embrace and enjoy this festivity! You can eat protein snacks throughout the day, you can eat natural sugars during breakfast and lunch, or eat good fats in dinner before you eat a cake. To know more, read the survival tips on attending events.

126 Comments on The Fast Metabolism Diet FAQ

  1. Jessica Knopf
    December 12, 2016 at 8:42 pm (10 months ago)

    Can I substitute the Fast Metabolism Cleanse shake for breakfast on Phase 2? If not, when can I substitute a shake (which Phase)?

    Reply
    • admin
      December 13, 2016 at 11:39 pm (10 months ago)

      Hi, Jessica! Yes, you can use Haylie’s Phase-specific FMD Shake to substitute for meals and snacks in any phase. Hope this helps 🙂

      Reply
  2. Tamara
    November 29, 2016 at 2:19 am (11 months ago)

    Hi
    For proteins can i have for example beans and chicken in one meal? or do i have to stick to one specific protein?

    Reply
    • admin
      December 3, 2016 at 4:44 am (11 months ago)

      Hi, Tamara! Yes, you can mix your protein (as well as other food category too), as long as you met the standard portion per meal/snack. Hope this helps! 🙂

      Reply
  3. Aliza
    November 8, 2016 at 12:35 am (12 months ago)

    Hi! I have a question regarding time. Lets say I wake up late, 11/ 11:30 what happens if I cant fit all my meals and snacks in one day. For example wake up at 11, 11:30 breakfast then at 2 I had a snack then at 5 I had lunch then at 8 is a snack but dinner is at 8 too!? Any suggestions for this type of scheduling conflict? Is it okay to forget the last snack? Thanks a bunch

    Reply
    • admin
      November 9, 2016 at 12:02 am (12 months ago)

      Hi, Aliza! You can just follow the mealmap and suit it to your schedule. Your meal map would be:
      11:00am – breakfast
      1:30-2pm – snack
      4-5pm – lunch
      7-8pm – snack
      10-11pm – dinner (if you’re still up by then). You can shift your mealmap and fit in to your schedule just as long as you met the 3 meal 2 snack requirement. If you’re still up beyond midnight, you can have additional snack. Hope this helps 🙂

      Reply
  4. Daniela
    November 1, 2016 at 7:42 pm (12 months ago)

    I would like to know what I should do if I am still awake 3 hours or more after dinner. Should I supplement with veggies every three hours? or take a phase specific snack.

    Reply
    • admin
      November 24, 2016 at 1:49 am (11 months ago)

      Hi, Daniela! You can eat an additional snack (according to your phase) or veggies, granted you’re still hungry when you woke up. Hope this helps! 🙂

      Reply
  5. epeterson783
    October 29, 2016 at 12:37 am (12 months ago)

    I’m confused about phase 3. In the book it states fat/protein with every meal. However, on a link through this sight a reply says: fat only with snack. Which is correct?

    Also, in the book it says sweet potatoes are a vegetable and all vegetables are unlimited, but that is incorrect as well? Would the same logic apply to Jicama on phase 2? It’s listed as an unlimited vegetable but shouldn’t actually be one?

    Reply
    • admin
      October 31, 2016 at 12:23 am (12 months ago)

      Hi! On Phase 3, you need to eat fat AND Protein in eating meals. For snacks, you can omit the protein and go for fat with veggies instead.

      As with sweet potatoes, yes, it’s listed as a veggie in FMD. But we all know that sweet potatoes are also a starchy veggie. It can be used as a substitute for grain in Phase 1/3, so we may need to limit our consumption of it. And no starch on Phase 2. With regards to jicama, you can also have it on Phase 2. You can consume 1 jicama, and add 1/2 portion if you have more than 20 lbs to lose. Hope this helps 🙂

      Reply
  6. mymystic
    October 20, 2016 at 3:54 pm (1 year ago)

    I am on day 4 of the week one and I feel horrible. I actually feel as though I am gaining weight. I feel bloated and tired and my muscles ache all over. I had a constant throbbing headache on day 1 and 2 (more than likely caffeine withdrawal, I know, though I only ever drank one cup of coffee in the am so it seemed weird). Any suggestions or insights would help.

    Reply
  7. Peggy
    October 14, 2016 at 5:16 pm (1 year ago)

    I am on my first week of FMD. I have two questions…

    How do we count almond/coconut milk in Phase 3? How much is a serving? Is it considered a fat portion?

    Not sure why, but I get constipated without fat during Phase 1 and 2. Suggestions? I am drinking all of my water.

    Reply
    • admin
      November 24, 2016 at 1:52 am (11 months ago)

      Hi, Peggy!

      Almond/coconut milk is considered as fats in Phase 3. The standard portion is 1/4 cup. You can add 1/2 portion if you have more than 20 lbs to lose.

      You can read Haylie’s tips about constipation here. Hope this helps! 🙂

      Reply
  8. JulKent
    October 10, 2016 at 6:03 pm (1 year ago)

    I just finished Phase 3 of my second week and have had a severe headache and fatigue for the last day and continue to have it today (Monday). I did quite a bit of physical work in the yard over the weekend and am wondering if that is why I am feeling so poorly? And what can I do to make the headache go away? Is it okay to take ibuprofen?

    Reply
  9. mariana
    October 5, 2016 at 11:22 pm (1 year ago)

    hi, I’m on phase 2 and I’m wondering if I’m able to cook with wine? since the alcohol will vaporize.

    Reply
    • admin
      October 11, 2016 at 3:21 am (1 year ago)

      Hi, Mariana! Alcohol are not allowed as ingredients in our fast metabolism diet recipes. Hope this helps 🙂

      Reply
  10. Brenda B.
    October 3, 2016 at 10:22 pm (1 year ago)

    I am curious about specific service sizes for various vegetables. I read somewhere that if a meal calls for a vegetable, you should have 2 cups (1 cup for snack). I have well over 40 pounds to lose so does that mean I need to have 4 cups of veggies with the meal and 2 cups for a snack? I love green beans but I can’t imagine eating 4 cups of them with my turkey burger! I just finished my first week and did well sticking to the diet but didn’t lose any weight. I am thinking that I may not be eating enough veggies.

    Reply
    • admin
      October 11, 2016 at 3:23 am (1 year ago)

      Hi, Brenda! You can just have 2 cups of veggies if you want to lose 40 lbs. Of course, you can add more if you want to. Eating veggies in this diet is unlimited, and it can be eaten at any time of the day. You can read more about food portions here. Hope this helps! 🙂

      Reply
  11. shant625
    September 26, 2016 at 10:01 pm (1 year ago)

    I am on week 3, phase 1, day 15. I forgot to eat my fruit with lunch today. What should I do?

    Also, if I have to add an extra snack what should I add for each phase. Example, today, phase 1, I need to add an extra snack to get me from my 2:30 snack to 8:30 meal time, with rowing practice in between. Should I eat part of my dinner early or add something altogether.

    Thank you.

    Reply
    • admin
      September 27, 2016 at 6:17 am (1 year ago)

      Hi!

      No worries, just move on and follow your next meal/snack. Committing mistakes in FMD is normal, but it’s not good that you rely on them too much and ruin your weight loss journey. Don’t be too hard on yourself :).

      With regards to your next questions, you can eat phase-specific veggies (they’re unlimited and you can eat at any time of the day!) or add another snack according to your phase. Example, you can have another piece of fruit before your dinner. Hope this helps 🙂

      Reply
  12. Daphne
    September 20, 2016 at 6:13 pm (1 year ago)

    I just started the FMD and made a fruit smoothie from the recipe in the ebook. 1 cup of steel oats seemed like a lot. When I got to work I looked online and it showed it only having 1/2 c of the oats. Will having the extra oats for breakfast mean I need to skip them at lunch or dinner?

    Reply
    • admin
      September 27, 2016 at 6:22 am (1 year ago)

      Hi, Daphne! No, as much as possible, we discouraged skipping meals in this diet. If the food portion is too much for you in one sitting, you can inspect this checklist before making the necessary adjustments to your food.

      Reply
  13. Teri P
    September 5, 2016 at 1:40 am (1 year ago)

    Hi! I am getting ready to start the FMD. My question is this, I have more than 20 pounds to lose (60). Should I focus on the regular portions and plan on losing less in 28 days, then re-start the diet again after 28 days. Or should I go for the extra portion sizes and see what happens in 28 days? Thank you!

    Reply
    • admin
      September 6, 2016 at 11:38 pm (1 year ago)

      Hi, Teri! You can follow the 1.5 cups portions for your meal/snack since you have 60 pounds to lose. You can read more about food portioning here. Hope this helps! 🙂

      Reply
  14. Denise Drucker
    July 24, 2016 at 7:55 pm (1 year ago)

    I have a question…
    In Phase 3 I see Fat/Protein and Grain/Starch. Does this mean to have a Fat AND a Protein
    and a Grain AND a Starch?? or is it a choice that I make.
    thanks so much, I love this food plan am doing well and feeling GREAT!

    Reply
    • admin
      July 26, 2016 at 4:37 am (1 year ago)

      Hi, Denise! On Phase 3, you need to eat fat AND protein. While for Grain/Starch, you have the option to eat grain OR starch for a particular meal/snack. Hope this helps! 🙂

      Reply
  15. Heather
    July 20, 2016 at 3:38 pm (1 year ago)

    I’ve read the book and am using the app to track my meal plans and progress. I’m on day 4 (P2) and looking forward to hitting P3 tomorrow! I notice that the app lets me choose a protein and it allows 4oz of lean meat (beef, chicken, turkey) but only 1 egg. 1 egg and 4oz of meat are not going to give me the same feeling of fullness. Why is the protein serving only 1 egg? Is the app wrong? Seems like I should get 2 or 3 eggs in place of 4oz of meat.

    Reply
    • admin
      July 22, 2016 at 3:11 am (1 year ago)

      Hi, Heather! 1 egg (assuming this is on Phase 3) is the standard serving if you want to lose 20 lbs. You can add 1/2 portion if you have more than 20 lbs to lose. On Phase 1/2, you can have 3 egg whites. Hope this helps! 🙂

      Reply
  16. Terhi
    June 23, 2016 at 6:25 am (1 year ago)

    Hi,

    I am wondering the suitability of certain food stuff to different phases. Namely fish: pike, pikeperch, rainbow trout, (Arctic) char, vendace, herring, Baltic herring. Is there a way to determine on my own if they are ok or not for different phases. What to look for, Which fish are considered white and which not? Eg tuna is not white as fresh, but it is still considered ok (at least parts of it) for all phases.

    I know there is a list of foods to eat but is there a list of foods that cannot be eaten and the reason for it? I’ve been trying to find the reason why nectarines are not in any lists, but unlike with grapes, I haven’t found one. I would expect them to appear in either phase 1 or 3 since peaches are there and aren’t they almost the same? Actually, I would presume that peaches have more sugar in them than nectarines, but am I wrong?

    Reply
    • admin
      June 25, 2016 at 1:05 am (1 year ago)

      Hi, Terhi!

      The foods not listed on the food list are generally not allowed in the diet because they are farmed and are primarily fed by antibiotics and soy. Avoid eating fishes like tilapia, catfish, and swordfish as much as possible.

      As to your question with regards to nectarine, you can watch a video about Haylie discussing it here. Hope this helps! 🙂

      Reply
  17. Jennifer Rohr
    May 24, 2016 at 5:46 pm (1 year ago)

    Can you have plain instant quaker oatmeal as a substitute once in a while in place of old fashioned ?

    Reply
    • admin
      May 30, 2016 at 7:03 am (1 year ago)

      Hi! Steel cut oatmeals are the ones recommended in the fast metabolism diet. Hope this helps! 🙂

      Reply
  18. Nicole
    May 14, 2016 at 7:43 pm (1 year ago)

    I’m confused about the grains allowed in Phase 3. Is brown rice not allowed? It’s not on any of the phase 3 lists that I could find, but I’ve seen phase 3 recipes that include brown rice. Thanks!

    Reply
    • admin
      May 24, 2016 at 5:52 am (1 year ago)

      Hi, Nicole!

      Brown rice is only allowed in Phase 1. Hope this helps! 🙂

      Reply
  19. Lois
    May 1, 2016 at 5:04 pm (1 year ago)

    Prior to exercising, you book says to eat a piece of fruit 30 min prior to Woking out and 10 to 20 grams of protein after working out. Does the fruit and protein have to be phase specific?

    Reply
    • admin
      May 2, 2016 at 8:15 am (1 year ago)

      Hi, Lois! Yes, it needs to be phase-specific. Everything you eat for the day must be phase-specific. Hope this helps! 🙂

      Reply
  20. denise
    April 30, 2016 at 2:13 pm (1 year ago)

    Loving the diet but find myself eating a lot of sweet potato…is it really unlimited as a veg? it’s really high in carbs compared to most veg on the list. i am eating all kinds of veg but having two sweet potatoes a day….

    it’s my first week so want to make sure I have this correct. thank you.

    Reply
    • admin
      May 2, 2016 at 8:32 am (1 year ago)

      Hi, Denise! Technically, sweet potatoes are veggies in the fast metabolism diet but since it is high in carbs, it is treated more as a carb substitute for grains. We recommend to only take 1 cup of grains (depending on your food portions) on Phase 1 and 3. Hope this helps! 🙂

      Reply
      • Jennifer Rohr
        May 24, 2016 at 5:38 pm (1 year ago)

        I am in phase 1, so if I am having my lunch would the sweet potato count as my grain? Or would I want to add an additional grain serving?

        Reply
        • admin
          May 30, 2016 at 6:58 am (1 year ago)

          Hi!

          It will be counted as starch, but it can be a substitute for grain. Hope this helps! 🙂

          Reply
  21. Melissa Villarreal
    April 29, 2016 at 5:12 am (1 year ago)

    Hi, we went to dinner at a restaurant. Im at phase 2 for week 3 and I ate 1/4 of a roasted beet by mistake, this vegetable is not allowed on phase 2…I was doing it flawlessly until now.
    Is this going to affect the 28 day cycle result? Does this mean I start over or do I keep going?
    Everything else is done to perfection until the last drop of water

    Reply
    • admin
      April 29, 2016 at 5:42 am (1 year ago)

      Hi, Melissa! That’s fine. Mistakes do happen. There’s no need to fret about it. You can keep going to your next meal/phase. Hope this helps! 🙂

      Reply
  22. Cristina
    April 21, 2016 at 8:02 pm (2 years ago)

    the portions are weighed raw or cooked

    Reply
    • admin
      April 22, 2016 at 3:40 am (2 years ago)

      Hi, Cristina! They are mainly measured as raw. But for oatmeal, you can also measure it cooked. Hope this helps! 🙂

      Reply
  23. malalx
    April 14, 2016 at 10:51 am (2 years ago)

    I have been doing my Phase specific exercises , can you still walk a mile daily?

    Reply
    • admin
      April 15, 2016 at 2:59 am (2 years ago)

      Hi, Mala! Yes, you can do that! More movement in your body means burning your fat more! 🙂

      Reply
  24. Leah
    April 12, 2016 at 12:26 pm (2 years ago)

    Hi!

    Thanks for your site– it’s super helpful! I am in my last week of the Fast Metabolism Diet. I have followed the diet to a T and maybe lost 5 pounds. I’ve tried all of the suggested weight loss plateau tricks with no result. The only thing that has worked for me in the past has been ultra low carb. Any suggestions?

    Thanks so much!

    Reply
    • admin
      April 14, 2016 at 6:22 am (2 years ago)

      Hi, Leah! This result is often common for dieters who are used in low-carb dieting. Your body have been deprived of eating fruit and grain for so long that your body had become carb-intolerant. That’s why you’re gaining pounds whenever you eat carbs since your body is repairing your metabolism and is relearning how to use the nutrients in carb-rich foods.

      You may not be losing too much weight (based on scale) right now but there are other factors in determining whether you lose weight or not. http://thefastmetabolismdietcommunity.com/5-tips-to-determine-if-youre-losing-weight-or-not/

      Reply
    • admin
      April 14, 2016 at 6:23 am (2 years ago)

      Hi, Leah! This result is often common for dieters who are used in low-carb dieting. Your body have been deprived of eating fruit and grain for so long that your body had become carb-intolerant. That’s why you’re gaining pounds whenever you eat carbs since your body is repairing your metabolism and is relearning how to use the nutrients in carb-rich foods.

      You may not be losing too much weight (based on scale) right now but there are other factors in determining whether you lose weight or not. http://thefastmetabolismdietcommunity.com/5-tips-to-determine-if-youre-losing-weight-or-not/. Hope this helps! 🙂

      Reply
  25. malalx
    April 11, 2016 at 6:36 pm (2 years ago)

    I just finished my first week and only lost 2.5 lbs. I am a little disappointed, thought I would have lost more. Is this the average weight loss ?

    Reply
    • admin
      April 12, 2016 at 6:52 am (2 years ago)

      Hi!

      You shouldn’t stress yourself too much on the weight plateau you’re experiencing. There are many cases where weight plateau happens while you’re on the fast metabolism diet. That’s why the program is set to a 28-day cycle because it takes that long to fully heal your metabolism. You can read these tips in order to beat the weight plateau you’re experiencing.

      Hope this helps! 🙂

      Reply
  26. Melissa Villarreal
    April 11, 2016 at 5:04 pm (2 years ago)

    Hello, can I switch the lunch for my snack time and do the same for dinner?
    12 pm snack
    230 pm lunch
    530 pm snack
    830 pm dinner

    Reply
    • admin
      April 12, 2016 at 6:59 am (2 years ago)

      Hi, Melissa! You can do that as long as you follow the 3 meals/2 snacks mealmap in a day with an interval of 2-3 hours. Might I ask if you switch over your breakfast and snack too?

      Reply
      • Melissa Villarreal
        April 12, 2016 at 2:09 pm (2 years ago)

        I wake up at 645 am to get the kids ready for school. So I have my breakfast at 715 am, then a snack at 10:45 am; for lunch I do 2:30 pm…then 5 pm snack and 8 pm dinner, a 11 pm snack as well because I usually go to bed at 11:30 pm

        Does that work? the book says a 4 hour interval is ok but for some reason my app is not happy…

        In summary, I need my lunch to be between 2-230 pm and my dinner 8 -830 pm everything else can be rearranged…I need help

        Reply
        • admin
          April 14, 2016 at 5:41 am (2 years ago)

          Hi, Melissa! Yes, your mealmap should work. You can adjust your next meal/snack after 2-3 hours interval. You can also add one snack after dinner if you are staying late. Hope this helps! 🙂

          Reply
  27. tmurray
    February 18, 2016 at 7:31 pm (2 years ago)

    i’m on phase 2 day 17…16 lbs so far…i’m also a type 2 diabetic and on phase 2 days i always seem a little lightheaded…blood sugars are excellent and my MD has taken me of my diabetes meds…a few times i ate a few raspberries and felt better. am i messing up the phase by eating the fruit?

    Reply
  28. Erika
    February 1, 2016 at 2:31 pm (2 years ago)

    Can I eat Nay kind of beans in phase 2 ??

    Reply
    • admin
      February 2, 2016 at 4:54 am (2 years ago)

      Hi, Erika! You can eat green, yellow (wax) and French (string) beans in Phase 2. Hope this helps! 🙂

      Reply
  29. Erika
    February 1, 2016 at 2:28 pm (2 years ago)

    Hello, I’m not sure if in the phase 2 i can eat (or no) the beans. Can I eat ?

    Reply
    • admin
      February 2, 2016 at 4:59 am (2 years ago)

      You can eat beans in Phase 2, Erika 🙂

      Reply
  30. Mayuri
    January 27, 2016 at 1:02 pm (2 years ago)

    Hi,

    Can I gave fresh sardines instead of Sardines packed in water on phase 2?

    Thanks
    Mayuri

    Reply
    • admin
      January 28, 2016 at 6:25 am (2 years ago)

      Hi, Mayuri! Yes, you can have so 🙂

      Reply
  31. Michelle
    January 21, 2016 at 5:49 pm (2 years ago)

    I have had a headache every day around 10:00am since I started the FMD 18 days ago. I have to take aspirin to feel better. Is this a detox headache? I’ve only lost 6 pounds so far.

    Reply
    • admin
      January 22, 2016 at 5:56 am (2 years ago)

      Hi!

      If you are experiencing these symptoms during the first few days since you started the diet, you are most likely having a caffeine withdrawal. You can have the following drink as a substitute for drinking coffee.

      • Pero — a mix of malted barley, chicory, and rye — is one of the best. It comes as a powder; you simply add hot water (along with almond milk and/or stevia if you like).
      • Cafix (made of barley and chicory) is also popular. It also comes as an instant powder.
      • Celestial seasonings produce a coffee substitute called Roastaroma that comes as a tea bag
        Some people swear by roasted dandelion root as a coffee replacement. Traditional medicinals makes one that comes as a tea bag
      • Herbal teas

      You can read more about tips in alleviating the symptoms of caffeine withdrawal here.
      If you are experiencing a headache on the later phase of the program, then you are most probably having a sugar withdrawal. You can read about tips to fight sweet cravings here. Hope this helps! 🙂

      Reply
  32. Dimitra
    January 12, 2016 at 4:41 pm (2 years ago)

    Hello!i ve recently started the fmd and so far so good!Along the way some questions have occured and i d really need the help.Is coconut oil allowed to phase 1 and 2?i have to mention that i want to follow the fmd as a longterm plan cos i need to lose more than 20 pounds but sometimes,specially in phase 1 during lunch i feel easily filled up,should i reduce the meal portions or will this affect negatively the plan in the future?Last,is whole grain pasta permitted?thank you in advance!

    Reply
    • admin
      January 13, 2016 at 7:31 am (2 years ago)

      Hi!

      Coconut oil is only allowed in Phase 3. No oils on P1 and P2. You can inspect this checklist before making necessary adjustments for your food portion. And whole grain pastas are not allowed in the diet. You can only have brown rice pasta, quinoa pasta, kamut , buckwheat pasta, sprouted grain and spelt pastas. Hope this helps! 🙂

      Reply
  33. Dancing Elefant
    November 1, 2015 at 12:57 am (2 years ago)

    Hello,

    I’m starting FMD on Nov 2nd. I’m excited about this program. I completed my shopping list for the week and just finished one the Phase 2 recipes. However, I’ve read quite a few reviews where people complained about recipe errors in the book. Have corrections been listed anywhere? Is so, where can I find them? I want to be prepared.

    Thank you in advance,
    DE

    Reply
    • admin
      November 2, 2015 at 4:22 am (2 years ago)

      Hi! We are checking the recipes posted online so the recipes have been updated and double checked. However, if you happen to see some errors feel free to message us so that we can check it and edit if there are necessary changes to make.

      We’re excited to have you part in our community and we can’t wait to hear your progress! If ever you have any questions or is struggling with something, don’t hesitate to reach out to the community and we will gladly help you out! 🙂

      Reply
  34. elisrun09
    October 13, 2015 at 9:53 pm (2 years ago)

    First week, new to program and have lost weight in Phases 1 and 2. In phase 3 where it shows Fat/Protein, does it mean eat both or chose on or the other? I don’t want to mess up!

    Reply
    • admin
      October 14, 2015 at 2:48 am (2 years ago)

      Hi! In phase 3, you need to eat protein AND healthy fats. Example you can have chicken and avocado for breakfast. Hope this helps!

      Reply
      • elisrun09
        October 14, 2015 at 7:47 pm (2 years ago)

        Yes! Thank you.

        Reply
  35. Dylis
    October 5, 2015 at 1:06 am (2 years ago)

    I am following the FMD and pleased with my weight loss, however the volume of green leafy vegetables is creating a health risk for me. I am on Coumadin ( Warfarin) after a stroke & must restrict my intake of anything which contains Vitamin K. Green leafy vegetables are chock full of Vitamin K. What do you suggest I should do to continue this wonderful metabolic eating plan yet try to ensure the prevention of another stroke? Thank you in advance.

    Reply
    • admin
      October 5, 2015 at 5:32 am (2 years ago)

      Hi Dylis! The best thing you can do is bring the book along with you and have it consulted by your physician in your next medical appointment. Your physician may adjust your food portions as well as restrict/allow some foods written in the book to suit your specific medical condition. Hope this helps!

      Reply
  36. Ana Aguilar
    September 29, 2015 at 3:04 am (2 years ago)

    Hi,
    I am in phase 1 of week2 , and I really like the diet. I feel more energetic and balanced in general, however I had horrible headaches day1 and day 2 of the first week. I thought it was caffeine withdrawal as mentioned, and I felt better and as new in phase 2 and 3. But now again in phase 1 I have again headaches that clearly are not from coffee withdrawal. I think, it is the sugar in the fruit ( I had kiwi, cantaloupe and mango today). I am not diabetic but I am sensitive to high glycemic food. I usually do not eat all this sugar in fruits or otherwise. What can I do? I have taking aspirin more than anytime in my life … Sigh…

    Reply
    • admin
      September 30, 2015 at 4:37 am (2 years ago)

      Hi Ana! You can read this article to help you deal in the sweet cravings you’re experiencing. Alternatively, you can try eating phase 1 fruits that have lower glycemic index than mangoes, pineapples, etc. You can eat berries, apricots, pears, apples, lime. Hope this helps!

      Reply
  37. Lori
    September 21, 2015 at 7:03 pm (2 years ago)

    Hi again….I posted this question already but I don’t see it here. I’ll try again. I have to have a medical procedure done tomorrow and can’t eat or drink for 6 hours before. It will probably be a total of 8-10 hours before I can eat. What will this do? I’m in week 4 of the plan. Thank you.

    Reply
    • admin
      September 22, 2015 at 6:22 am (2 years ago)

      Hi Lori! There is a related article here about fasting. Even though the article tackles about religious fasting but you can still apply the tips stated here. Hope this helps and we wish you all the best for your medical procedure!

      Reply
  38. twilli1
    September 18, 2015 at 10:08 pm (2 years ago)

    I’m on day 5 of week 3 and have not lost any weight. I’ve followed the plan exactly. I’m afraid this will be yet another thing at which I failed. I don’t know what to try next, the H burn or the 10 day cleanse. I’m not optimistic that either one will make a difference. A month ago I was beating myself up for being over weight and not doing anything about it. Today I’m beating myself up for being over weight and believing I could do something about it, only to realize that my best effort is not good enough.

    Reply
    • admin
      September 19, 2015 at 6:17 am (2 years ago)

      Hi Twili! Have you had your tests before you started the diet? It is recommended in the book to have your tests first to know if you have some specific conditions that prevented you from losing weight. Your physician will then assist you in making necessary adjustments to suit your condition. If you have digestive issues, hormonal imbalance or inflammation then you can try The Burn. Years of chronic dieting and unhealthy lifestyle ruined our metabolism and body. Here is an article to keep you motivated in losing weight again. Don’t give up! We are here to help you.

      Reply
      • twilli1
        September 20, 2015 at 10:19 pm (2 years ago)

        Thank you for the reply. I have not seen my physician in a year and plan to make an appointment. I’ve asked my doctor for years to perform tests outside of the typical screening to provide insight into why I can’t lose weight despite a healthy lifestyle and consistent exercise. He has refused and with a pat on the head tells me to watch my portion sizes. I have not been a junk food eater in 40 years and cut fruit, carbs and dairy out of my diet years ago. I think the most frustrating feeling is that I’m doing something WRONG when I know I’m following the rules. I will continue to the end of the 28 days and hope for the best.

        Reply
  39. jacob
    September 15, 2015 at 4:56 pm (2 years ago)

    hello, i have a question, i work out usually 4-5 times a week will this diet not work for me becuase of the amount of days i work out?

    Reply
    • admin
      September 15, 2015 at 11:50 pm (2 years ago)

      Hi Jacob! It is recommended to have your workout limit into 3 times per week, 1 day each phase. But if you’re really a workout enthusiast, you can have your exercise 4-5 times a week. Just be sure that you are doing phase specific exercise. That is 2 days cardio (Phase 1), 2 day weight lifting (Phase 2) and 3 days yoga (Phase 3). Hope this helps!

      Reply
  40. peaceonthebeach
    September 15, 2015 at 1:19 am (2 years ago)

    Hi,
    Will it cause a problem to drink more water than the 1/2 your body weight in ounces? I am stuck in a plateau after only one week. It’s very frustrating but I will keep going! I read some of your previous responses and will read the suggested articles. But, I feel like I AM the “one” that it’s not going to work for….

    Reply
    • admin
      September 15, 2015 at 11:55 pm (2 years ago)

      Hi! No, it will not cause a problem if you drink more than the recommended water intake. You can read this article to help you deal with weight plateau. If you applied everything and you’re still stuck, perhaps you can use The Burn then. Hope this helps!

      Reply
      • peaceonthebeach
        September 16, 2015 at 12:54 pm (2 years ago)

        Thank you! But, should I finish the 28 day plan first?

        Reply
        • admin
          September 16, 2015 at 11:23 pm (2 years ago)

          Hi! It usually depends on your situation. If you are having a digestive, inflammation or hormonal imbalance issues then you have the option to start The Burn right away. Once you are done with your The Burn plan, you need to reevaluate yourself if you’re still experiencing the symptoms. You can then repeat The Burn plan two or three more times to get the maximum benefit of micro-repair. After you’re done with The Burn plan you can jump to the Fast Metabolism Diet plan right away.

          However, if you found yourself not experiencing those specific issues, you can start with FMD first. If you found your weight has stalled, you can then insert The Burn plan. Example for this is if you have inflammation issues. Do Phase 1 and 2 and on the fifth day, instead of going to Phase 3, you do the I-burn plan(for three days) instead. After that, you can restart FMD on monday again.

          You start counting the time interval to your next meal/snack as you start eating. Hope this helps!

          Reply
  41. mkapperman
    September 11, 2015 at 11:56 pm (2 years ago)

    Hello, I don’t like any of the items listed under “grain”, Are there other options for me?

    Reply
    • admin
      September 16, 2015 at 12:01 am (2 years ago)

      Hi! Which phase are you referring? There are actually many options for Grains under phase 1 and 3. You can try any of the options that you never tried before and see if it works for you. Hope this helps!

      Reply
  42. Vikki
    August 31, 2015 at 1:53 pm (2 years ago)

    Hi there! I’ve been enjoying the diet and just cycled through the 28 days – I didn’t lose as much weight as I had hoped so I am going to continue for another week or two. I am vegetarian though I do eat eggs – on Phase 2 is the only thing I can eat all day Eggs??? Is it ok to have 11 egg whites a day on Phase 2?! Please help!

    Reply
  43. mrgmsc
    August 24, 2015 at 11:57 pm (2 years ago)

    Today is my first day. I’ve been starving all day. Usually I have scrambled eggs and 1/2 a grapefruit each morning and don’t feel like eating lunch until 2 p.m. or so. Today I started with a raspberry smoothie & rice crackers, pear for snack, sprouted tortilla with left over steak and cauliflower for lunch. apple for 2nd snack and chicken barley with a salad for dinner. Finally at dinner I felt full and didn’t finish all the soup. When I look at meal plans people have made, none have salads. Are they ok to add? Is cauliflower ok prior to Phase 3? Just a little confused for the first day. Thanks for any assistance.

    Reply
    • admin
      August 25, 2015 at 6:44 am (2 years ago)

      Hi! Yes you can have salads as your snack. Just make sure that the ingredients you included in your salad recipes are allowed in your current phase. Cauliflower is only allowed in Phase 3. Hope this helps!

      Reply
  44. Irene
    July 20, 2015 at 6:32 am (2 years ago)

    I have good weight loss during phase one and two but seem to pick halfmofmthatbup again during phase three. I mainly eat avocardos, coconut milk for curries or soups and almonds. For instance this week, by the end of phase two I was 2.1kgsndown and after phase three the loss of the week was 0.9. So I picked up 1.2 during phase three… What can I do differently? I am now starting week three and am down 3.4kgs in total!

    Reply
    • admin
      July 23, 2015 at 11:04 am (2 years ago)

      Hi Irene!

      You can use these tips if you found yourself gaining weight during Phase 3:

        Try using starchy vegetables instead grains. Substitute sweet potato, beans or winter squash at dinner instead of rice or quinoa.
        Add lots of fresh herbs and spices, which support the gallbladder and help emulsify fat.
        Skip the grain at dinner at least one of the three days
        Extend Phase 2. Do this ONLY after you’ve completed a full round of the 28-day diet. For one or two weeks, do two days of Phase 1, three days of Phase 2, and two days of Phase 3.

      Hope this helps!

      Reply
  45. fabster
    July 19, 2015 at 3:21 pm (2 years ago)

    Hello. Is salmon allowed in each phases ? I thought only in phase 3 since it only list smoked salmon nitrate free in all phases. I’m a bit confused. Please clarify.

    Reply
    • admin
      July 23, 2015 at 11:07 am (2 years ago)

      Hi! Smoked Salmon is allowed in Phase 2 while you can have Salmon in Phase 3. All must be nitrate-free, though. Hope this helps!

      Reply
  46. Sandyann
    July 16, 2015 at 10:22 pm (2 years ago)

    In the book it says FMD Bar. What is this??

    Reply
    • admin
      July 17, 2015 at 5:29 am (2 years ago)

      Hi! the production of FMD bars had stopped and it’s now unavailable. But you can have Great Stuff bars if you’re in fast metabolism diet maintenance already. Hope this helps!

      Reply
  47. Laura
    July 6, 2015 at 11:03 pm (2 years ago)

    Hi!

    I am trying to figure out if I can drink almond milk, or if I am restricted to rice milk. Happy either way, just want to make sure I’m incorporating the right foods during these first 28 days. Thanks!

    Reply
    • admin
      July 8, 2015 at 4:58 am (2 years ago)

      Hi Laura! Yes, absolutely! You can have unsweetened almond milk during Phase 3 while rice milk is for Phase 1. Hope this helps!

      Reply
  48. nmbrame
    June 22, 2015 at 12:51 am (2 years ago)

    I am very happy with this program. I have completed the 28 day program and lost about 10 pounds–I was hoping to lose more, though. Each week on days 1-4, I lost 4-6 pounds. Then on days 3-7, I gained back about 1/2 of what I lost. The total was still 2-3 pounds per week, but I feel like I must be doing something wrong during phase 3. Any suggestions?

    Reply
    • admin
      June 22, 2015 at 5:39 am (2 years ago)

      Hi! You can apply these tips if you are gaining weight in phase 3.

        Try using starchy vegetables instead grains. Substitute sweet potato, beans or winter squash at dinner instead of rice or quinoa.
        Add lots of fresh herbs and spices, which support the gallbladder and help emulsify fat.
        Skip the grain at dinner at least one of the three days
        Extend Phase 2. Do this ONLY after you’ve completed a full round of the 28-day diet. For one or two weeks, do two days of Phase 1, three days of Phase 2, and two days of Phase 3.

      In addition, you might want to read this article that tackles about weight plateau. Hope this helps! 🙂

      Reply
  49. littlehammie
    June 16, 2015 at 1:48 am (2 years ago)

    I am 2 weeks into the program. I have gained .5 lbs overall. I have messed up a few times like tonight I had asparagus mixed in with my veggies for phase 1 dinner. Yesterday I ate strawberries for fruit. I should have looked better at approved list but felt like I knew.
    I’m getting very discouraged. Also I feel very bloated and full of gas during phase 3 both times in this phase.

    Reply
    • admin
      June 16, 2015 at 5:07 am (2 years ago)

      Hi Hammie! First of all, the community wants you to take a deep breath and be calm. No need to stressed out if you messed up with your diet. Just move forward and eat phase-specific foods in your next meal/snack. Of course, you can also have the option of starting over again, if you want to.

      As with your weight plateau, we all have unique body and our body is reacting differently from the diet program. And that’s why the fast metabolism diet program is designed to be a 28 day program because it takes that long to heal your metabolism.

      To help you deal with the weight plateau you’re experiencing, you can read this article. There are also related articles attached in there so be sure to read it so that you will have all the tips you needed to overcome weight plateau.

      Hope this helps!

      Reply
  50. Val
    June 14, 2015 at 7:39 pm (2 years ago)

    I’m in day 7 – Meat portion weights are cooked or raw ? (Exampke: 9oz sole )
    Please advise

    Reply
    • admin
      June 14, 2015 at 11:46 pm (2 years ago)

      Hi Val!

      The meat portion weights must be weighed in raw. Hope this helps!

      Reply
      • shoie123
        July 5, 2015 at 7:51 pm (2 years ago)

        Well, am I ever thankful for that! Info. I bought the whole package read book throughly and never came across info about raw/versus cooked protein. I have been eating weight cooked, no wonder full! First full week, am 75 yrs young and trying real hard. Also, how often to measure , weekly? Or? Thnx

        Reply
        • admin
          July 6, 2015 at 5:02 am (2 years ago)

          Hi! That’s the spirit! It’s never too late to live a healthier lifestyle! And the community is here to support you on your quest!

          With regards to your question, it actually depends on you on how often you want to measure your weight scale. Most of the fast metabolism dieters weigh in every week to monitor their progress or if they hit a plateau. There are also some dieters who monitors it on daily basis, to know their development every phase and which phase they lose weight the best and which phase they struggle. There are also some who measure it by the end of the month. Hope this helps!

          Reply
  51. Korrie
    June 11, 2015 at 12:10 pm (2 years ago)

    HELP! I am following the diet plan exactly & to the minute! I feel great & am loving it…but the last 3 days, I am GAINING weight! What could be the problem? This is so frustrating for me…

    Reply
  52. Lisa
    April 23, 2015 at 6:05 pm (3 years ago)

    I’m a vegan and I want to make sure I know the FMD rules before starting.
    1. No soy.
    2. Phase specific legumes = meats.
    3. For extra protein in phase 3 Tofu, soy tempeh and edamame are allowed.

    I do I have all vegan concerns here and correct?

    Thanks!

    Reply
    • admin
      April 24, 2015 at 1:54 am (2 years ago)

      Hi Lisa!

      No soy rule applied on Phase 1 and 3 for the vegans. On Phase 2, we make a special exemption (since Phase 2 is a low carb phase) the vegans can break the no soy rule and have Tofu, soy tempeh and edamame as replacement for meat protein (but not in Phase 3). Of course, if you’re a vegan and is allowing to make an exemption on eating fish and eggs, you can eat eggs and fish recipes in all three phases. Hope this helps!

      Reply
  53. rob
    April 7, 2015 at 8:33 pm (3 years ago)

    Can I start on a Wednesday in phase 2 instead of phase 1 monday?

    Reply
    • admin
      April 9, 2015 at 7:31 am (3 years ago)

      Hi Rob! Absolutely! Most fast metabolism dieters starts on Monday to easily remember the 2 day Phase ,1, 2 day Phase 2 and 3 days Phase 3 with the order of days in a week. But if you wanted to start on Wednesday, you can do so!

      Reply
  54. nicky
    March 16, 2015 at 4:37 pm (3 years ago)

    What if i’m not hungry to eat the full portions? Also, Can I do more exercise than what is mentioned? I have zumba twice per week and attend the gym 5 days a week…. please advise ASAP 🙂

    Reply
  55. Sharon George
    March 6, 2015 at 3:20 pm (3 years ago)

    Don’t mean to dogmatic about it and I still haven’t seen anything about V-8 juice whether it can be substituted or not for a regular vegetable. You didn’t comment and I still
    Don’t know

    Reply
    • admin
      March 11, 2015 at 4:47 am (3 years ago)

      Hi Sharon!

      v8 juice is not allowed in fast metabolism diet. Hope this helps!

      Reply
      • Sharon George
        March 14, 2015 at 4:52 pm (3 years ago)

        Sorry it’s not permitted as I really like it and but thank you for the reply

        Reply
  56. Amber
    February 26, 2015 at 10:28 pm (3 years ago)

    I am loving this healthy eating plan. I am training for a 30km race and have to run on phase 2, can I just eat more protein and veggie to make up for it?

    Reply
    • admin
      April 9, 2015 at 7:52 am (3 years ago)

      Hi Amber!

      Yes you can have protein and veggies to make up for it! Especially the veggies, as they give more nutrients for your body. Also, be sure to drink more water to rehydrate yourself!

      Reply
      • Helen
        February 1, 2016 at 3:56 pm (2 years ago)

        Hi! What if i’m not hungry to eat the full portions? I started today and I force myself to eat the first snack. I have hyperinsulinemia, which make meI eat small portions (althought im overweigh) So this diet have too much food.Thanks!!

        Reply
        • admin
          February 2, 2016 at 4:44 am (2 years ago)

          Hi, Helen! You may want to inspect this checklist before making the necessary adjustment to your food portion. The main article is about the importance of not skipping meals in this diet (since most dieters tend to skip meals because they often felt full when eating the standard portion) but it also tackles about reducing your food portions. If you still find yourself being full after doing the tips above, then you can cut your food portions into half. Hope this helps! 🙂

          Reply

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