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Fast Metabolism Diet - Week Four

Saturday, March 28, 2020

Well, I completed the 28 days of the Fast Metabolism Diet (FMD) and over the course of the last 28 days I am happy to report that I lost 9lbs. The book promises up to 20lbs, but I had no illusions that I would have that kind of a loss. Still, 9lbs in one month is pretty good. The best part about this diet is that it didn’t feel like a diet at all. In fact, there was such an abundance of food that it was overwhelming at times and I wondered how I was going to eat it all.

Each week I ate 21 cups of fruit, 13.5 cups of grains, 42-60 cups of vegetables, and 84oz of meat. In terms of the healthy fats, I used grapeseed oil and olive oil for cooking, and ate avocado, nuts or almond butter.

On top of that, you drink half your body weight in ounces of water. So when I started, I was drinking 96 ounces of water per day and I kept that up for the 28 days. The purpose of the water is to hydrate your body and flush the toxins from your system. I guess if I were to do this again, I would now be drinking 90 ounces of water. That’s a ton of water but it’s perfectly doable. I filled up three 32-oz bottles every evening and put them in the refrigerator and then I would drink on them throughout the day. It made it pretty easy to keep track of that way.

When I run the calories over time report and take a weekly average for the month of March, I ate an average of between 1700 and 1800 calories per day. The Phase 2 days tended to be on the low side with 1200-1400, and the remainder were generally between 1600-2000 calories.

To recap the way this thing works:
Phase 1 is two days of high carb, moderate protein, low fat
Phase 2 is two days of low carb, high protein, low fat
Phase 3 is three days of moderate carb, moderate protein, and high (healthy) fat
You repeat these three phases four times for a total of 28 days of FMD

The way my schedule works in that I am away from my home two days a week, I had to make sure I had all the meals and snacks I needed for those days, which led me to do a lot of planning and meal prep. I took pictures of most of the meals throughout this four week process so that I could document for my interest and perhaps for the community board, all the various food combinations I chose to eat. That way, if I choose to do this again, I will have a basis from which to start. Check out my photo gallery if you’re interested in seeing pictures of the meals I ate during this 28 day period.

Other than the fact that it was pretty expensive to buy all the fresh ingredients in the sheer quantities in which we had to buy them, and that the planning and meal prep took up a lot of time, this four week journey was pretty cool. I never got the chance to be hungry, there was always more food around the corner. I did find that I was very much preoccupied with it and had food on my mind constantly, which I didn’t really care for. I was watching the clock and planning out - “do I eat now, or do I do this thing and then eat?” Or, It’s phase 3 today so cauliflower is ok, but not broccoli.” Or, “it’s been almost 4 hours, better eat something.” Or, “it’s only been 2 hours since my last snack, I am not sure if I should be having dinner now.” So for those reasons, I am glad that the 28 days are over.

When I told my husband the 28 days were over he didn’t really react. When I asked him if it felt like eating diet food, he said no, no way, it was all really good food. He never had a salad in the past 28 days. I had three salads for lunch during the past four weeks only because they were days when I wasn’t going to have access to a microwave. Every other lunch or dinner meal was cooked. The recipes we cooked were tasty for the most part. As with any cookbook, you’re not always going to get winners. But I think there were only about 3 meals to which we said, that was nice, but let’s not do that one again. The others all made it to our keeper list.

So where will I go from here? I am going back to just tracking my food like I normally do. I will probably continue to cook the meals and the recipes that we printed, just to add new recipes to our repertoire and prepare for another round in the future. For now, probably for the month of April at least, I am going to take a break from all the planning and the prep and the timing and the anal retentive part of the program, and not worry about whether I should eat this food on this day or if I need to wait for another day. I will still try to eat breakfast within 30 minutes of waking, having three meals and two snacks daily and try to not eat them more than four hours apart. I will continue to drink 90+ ounces of water per day.

I have learned a lot about portion control, and learned which containers hold which amounts, so I don’t have to measure food as much. I will continue with the right portion sizes going forward. The biggest thing I learned is that I don’t have to starve myself to lose weight. Not that I ever did that, but I used to really work on limiting calories. I have learned that I don’t necessarily have to do that. Just make sure the food is healthy and good food.

If you are interested in doing the Fast Metabolism Diet, look for the book written by Haylie Pomroy. If you choose to do it, I advise you to follow it 100%. It’s not going to give you the results you’re looking for if you only do it half way. I made the commitment to do it. I gave up dairy for a month, regular bread, sugar, white rice and regular pasta, and followed the other rules also. I can’t say I missed any of those foods. It was more out of habit than craving that I looked at those items and had to consciously choose to leave them in the store.

For those of you who are interested in learning what I ate in the fourth week, here’s the menu:

MENU: WEEK FOUR, DAY TWO (PHASE 1)
Breakfast: egg white french toast with mixed berries
Snack: mandarin oranges
Lunch: beans & rice w/ chicken sausage, onions, sweet potato, mushrooms, and spinach + 3 kiwi
Snack: mixed frozen fruit
Dinner: sweet chili sloppy joe on 2 slices of ezekiel bread

MENU: WEEK FOUR, DAY THREE (PHASE 2)
Breakfast: tuna with mini sweet peppers
Snack: garden meatballs
Lunch: pork roast plus peppers & onion mix
Snack: garden meatballs
Dinner: pork roast plus mushrooms, beans & onions

MENU: WEEK FOUR, DAY FOUR (PHASE 2)
Breakfast: garden meatballs
Snack: turkey bacon-wrapped asparagus
Lunch: buffalo chicken + broccoli
Snack: turkey bacon-wrapped asparagus
Dinner: pork roast plus mushrooms, beans & onions

MENU: WEEK FOUR, DAY FIVE (PHASE 3)
Breakfast: scrambled eggs w/ turkey bacon, mushrooms, onions, and berries
Snack: cucumber slices and salmon
Lunch: roast beef, cauliflower risotto w/ asparagus & mushrooms + avocado and diced peaches
Snack: cashews & almonds and carrots
Dinner: braised beef with mushrooms and sweet potatoes + avocado

MENU: WEEK FOUR, DAY SIX (PHASE 3)
Breakfast: chia-flax granola w/ berries + vegetable
Snack: cucumber slices and salmon
Lunch: roast beef, cauliflower risotto w/ asparagus & mushrooms + avocado and diced peaches
Snack: celery w/ almond butter
Dinner: braised beef with mushrooms and sweet potatoes

MENU: WEEK FOUR, DAY SEVEN (PHASE 3)
Breakfast: chia-flax granola w/ berries + vegetable
Snack: cashews & almonds and carrots
Lunch: roast beef, seasoned brussels sprouts + walnuts and diced peaches
Snack: cashews & almonds and carrots
Dinner: braised beef with mushrooms and sweet potatoes
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Member Comments About This Blog Post
  • LYNMEINDERS
    Woohoo....go you.....9lbs is 9lbs.....it is off....great springboard for going forward
    451 days ago
  • SERENASEA
    I saw your post on the Community Feed and came to look at your weekly blogs of the FMD. Congratulations on the 9 pounds! I think your review and your menus will be very helpful to anyone who is considering following this plan. Looking back at my weight chart from my experience on the plan, I see that I lost 6 pounds over the four weeks, and DH went along with what I prepared for the most part, adding some extras along the way. He wasn't given the veto option that you gave your DH. Although I held onto my menus/meal charts from that time "just in case," I'm not sure I would ever do it again -- all I remember now is ALL THAT WATER, lots of chopping up veggies, and a lot of food. I certainly never felt deprived. We did enjoy some of the recipes, and one that I still make every so often is the Coconut Curry Chicken.
    452 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.