Foods Cheat Sheet ©Skinnybitch.Net for the Fast Metabolism Diet

Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

FOODS CHEAT SHEET

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

INTRODUCTION

This guide is only meant to be a quick cheat sheet and certainly doesn’t provide extensive details on how to execute the diet properly. If this isn’t enough information, we recommend you buy the book here. If cost is an issue, you can often find used versions for a dollar or two.

PORTION SIZING

The more weight you have to lose the more you have to eat. Isn’t this diet great? So pay attention to this section as you enter each phase of the diet. Depending on how much you have to lose, your portion recommendations will be different.

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

Up to 20 pounds to lose Initial portion size x 1

21-40 pounds to lose Initial portion x 1½

41 or more pounds to lose Initial portion x 1½, veggies portion x2 (note that salad greens and veggies are unlimited; at a minimum double the suggested portion)

As you lose weight, lower the portion sizes to match the new amount of weight you still need to lose.

FOODS YOU CAN’T EAT

Wheat and foods containing it – e.g. bread, crackers, rolls, cereals, cakes, cookies, etc. Wheat in a sprouted form is the exception

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

Corn in all forms – e.g. corn tortillas, corn chips, corn cereals, cornstarch, grits, hominy, polenta, sweet corn, popcorn, processed foods containing corn, etc. Dairy in all forms – e.g. milk, cheese, cottage cheese, butter, yogurt, Greek yogurt, whey Soy in all forms – e.g. tofu, miso, tempeh, meat substitutes, processed foods containing soy, etc. Two exceptions: tamari and Bragg Liquid Aminos All types of refined sugar (Just 2 teaspoons of refined sugar can inhibit your weight loss for 3-4 days Caffeine in all forms, including green and black tea as well as decaffeinated coffee Alcohol in all forms Dried fruit and fruit juices in all forms Artificial sweeteners as well as natural ones like Truvia, Stevia, or Xylitol Fat-free “diet” foods including those described as low fat, diet or reduced fat. No frozen diet dinners either. No packaged junk food, no pre-packaged snacks.

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

PHASE 1 PORTIONS

For 3-10 days (you can choose how many days), you’ll be Below are the portion sizes for losing 20 pounds or less—see the first page for how to adapt portion to your weight loss goals.

Vegetables – unlimited phase-appropriate veggies Protein – 4 ounces of meat, 6 ounces of fish, ½ cup cooked legumes, or 3 egg whites Grains – 1 cup cooked grains, or 1 ounce (about 28-30 grams) or about ¼ cup of crackers or pretzels. Portion size isn’t listed in the book for sprouted grain products for this phase, but the phase 1 recipes show 1 slice sprouted-grain bread or 1 sprouted-grain tortilla per serving Fruit – 1 piece or 1 cup of phase-appropriate fruit Fat – none added to food or cooking Smoothies – 1 x 12-ounce glass These portions are per meal, not for the whole day

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

PHASE 1 FOODS

Eat 3 carb-rich, moderate-protein, low-fat meals, and 2 fruit snacks. Eat 5 times a day, every 3-4 hours

Breakfast: grain and fruit – within 30 minutes of waking Snack: fruit – 3 hours later Lunch: grain, protein, fruit, vegetable – 3 hours later Snack: fruit (3-4 hours later) Dinner: grain, protein, vegetable (3-4 hours later)

Vegetables and salad greens (fresh, canned or frozen) Arrowroot, arugula, bamboo shoots, beans (green beans, yellow beans, wax beans, french beans, haricots vert, string beans), bean sprouts, beets (fresh okay, canned/jarred check for sugar), beet greens, broccoli florets, butternut squash, cabbage (all types), carrots, celery (including tops), chicory, cucumbers, eggplant, garlic scapes, green chiles, green onions/scallions, jicama, kale, leeks, lettuce (any except iceberg, so you can eat e.g. bibb lettuce, frisée, green leaf lettuce, red leaf lettuce, romaine lettuce), mixed greens, mushrooms (all types), onions (all types –

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

e.g. red onions, white onions, yellow onions, vidalia onions), parsnips, peppers (all kinds – e.g. anaheim peppers, banana peppers, bell peppers, cherry peppers, chipotle peppers, habanero peppers, Italian peppers, jalapeno peppers, pepperoncini, poblano peppers), pumpkin, radishes, rutabaga, snap peas, snowpeas, spinach, spirulina, sprouts, sweet potatoes/yams, tomatoes (including cherry tomatoes, plum tomatoes, roma tomatoes and canned tomatoes), turnips, winter squash (all types), yellow squash, zucchini/summer squash Fruits (fresh or frozen but not canned) Apples, apricots, asian pears, berries (blackberries, blueberries, mulberries, raspberries), cantaloupe, cherries/black cherries, figs, grapefruit, guava, honeydew melon, kiwis, kumquats, lemons, limes, loganberries, mangos, oranges, papaya, peaches, pears, pineapples, pomegranates, strawberries, tangerines, watermelon Animal protein Lean meat: beef (beef filet, lean ground beef, beef strip steak), buffalo meat (ground), pork (tenderloin) Lean poultry: chicken (skinless, boneless white meat chicken breast), game (partridge, pheasant), guinea fowl, turkey (breast meat, lean ground turkey, smoked turkey)

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast beef), sausages (nitrate-free: turkey, chicken), turkey bacon (nitrate-free) Lean fish: haddock (fillet), halibut (fillet, steak), pollock (fillet), sardines (packed in water), sole (fillet), tuna (solid white, packed in water) Eggs – white only Vegetable protein / legumes Beans (dried or canned: adzuki, black beans, butter beans, fava beans, great northern beans, kidney beans, lima beans, navy beans, pinto beans, white beans), black-eyed peas, chickpeas/garbanzo beans, fava beans (fresh or canned), lentils/chana dal Broth, herbs, spices, and condiments Arrowroot, baking powder, baking soda, broth (beef broth, chicken broth, vegetable broth; free of additives and preservatives if possible), cream of tartar, dijon mustard (sugar-free only), dill pickles (sugar-free only), horseradish (prepared), ketchup (no sugar added, no corn syrup), mustard (prepared or dry), liquid smoke, natural seasonings, pickles (no sugar added), salsa, tomato sauce (sugar-free, corn-free only) tomato paste, vanilla extract, peppermint extract, vinegar of all types.

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

Herbs – fresh or dried – all types, e.g. basil, bay leaves, chives, cilantro, dill, marjoram, mint, oregano, parsley, rosemary, sage, tarragon, thyme Garlic (fresh or dried), ginger (fresh or dried) Spices and seasonings: black pepper, white pepper, caraway seeds, cardamom, celery seed, chili powder, cinnamon, chophouse seasoning, coriander, crushed red pepper flakes, cumin, curry powder, fennel, ginger, ginger paste, ketchup (sugar- free/corn syrup-free only), mustard seed, nutmeg, paprika, onion salt, sea salt Grains and starch Barley, brown rice (rice, brown rice cereal, crackers, tortillas or pasta made of brown rice, oats/oatmeal (steel-cut), quinoa Nut flours Brown rice cheese, brown rice milk, rice milk (plain) Arrowroot, tapioca, tapioca flour Healthy fats None for this phase Beverages Water. Drink half your body weight in ounces of water every day Noncaffeinated herbal teas

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

PHASE 2 PORTIONS

Remember to check the first page to adjust portions according to your weight loss goals.

Vegetables – unlimited

Protein – 4 ounces of meat, 6 ounces of fish, ½ cup cooked legumes, or 3 egg whites. If you are eating deli meat as a snack, one portion is 2 ounces, or about 3-4 thin slices from the deli counter. Grains – none Fruit – 1 piece or 1 cup of phase-appropriate fruit (note that the only phase-appropriate fruits are lemons and limes) Fat – none added to food or cooking Smoothies – 1 x 12-ounce glass These portions are per meal, not for the whole day.

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

PHASE 2 FOODS

Meals Eat 3 high-protein, low-carb, low-fat meals, and 2 protein snacks. Eat 5 times a day, every 3-4 hours Make sure you eat enough lean protein and green vegetables each day Breakfast: protein and veggie – within 30 minutes of waking Snack: protein – 2-3 hours later Lunch: protein, vegetable – 3 hours later Snack: protein (3-4 hours later) Dinner: protein, vegetable (3-4 hours later) Choose organic where possible Vegetables and salad greens Unlimited vegetables and greens (fresh, canned, or frozen) Arugula, asparagus, green beans, yellow beans, wax beans, french beans, haricots vert, string beans, broccoli florets, cabbage (all types), celery, collard greens, cucumbers, endive, fennel, green onions/scallions, jicama, kale, leeks, bibb lettuce, frisée, green leaf lettuce, red leaf lettuce, romaine lettuce), mixed greens, mushrooms, mustard greens, red onions, white onions,

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

yellow onions, vidalia onions, anaheim peppers, banana peppers, bell peppers, cherry peppers, chipotle pepper, green chiles, habanero peppers, Italian peppers, jalapeño peppers, pepperoncini, poblano peppers), radishes, rhubarb, shallots, spinach, spirulina, swiss chard, watercress Fruits Only lemons and limes (juice and zest) Animal protein Lean meat: beef (all lean cuts: beef filet, beef tenderloin, beef strip, sirloin steak, shell steak, London broil, beef round steak, beef rump roast, skirt steak, beef stew meat, lean ground beef), buffalo meat (steaks, stew meat, ground buffalo), game (venison, ostrich, elk), lamb (lean cuts, ground lamb, lamb leg, lamb loin chops, lamb shank), pork (loin roast, tenderloin) Lean poultry: chicken (skinless, boneless white meat, chicken breast), turkey (turkey breast steaks, lean ground turkey, smoked turkey), ostrich Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast beef), jerky (nitrate-free: beef jerky, buffalo jerky, turkey jerky, elk jerky, ostrich jerky), turkey bacon (nitrate-free)

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

Lean fish: cod/scrod (fillet), dory (fillet), flounder (fillet), halibut (fillet, steak), smoked salmon (nitrate-free), sardines (packed in water), sole (fillet), tuna (packed in water) Shellfish: oysters (packed in water) Eggs – white only Vegetable protein / legumes None in this phase Broth, herbs, spices, and condiments Arrowroot, baking powder, baking soda, brewer’s yeast, broth (beef broth, chicken broth, vegetable broth; free of additives and preservatives if possible), cream of tartar, horseradish (prepared), liquid smoke, mustard (prepared or dry, all types), natural seasonings (Bragg Liquid Aminos, coconut amino acids, tamari), pickles (no sugar added), raw cacao powder, vanilla extract, peppermint extract, Tabasco, tamari, vinegar (any type except rice vinegar – e.g. e.g. apple cider vinegar, balsamic vinegar, coconut vinegar, malt vinegar, red wine vinegar, white vinegar) Herbs – fresh or dried – all types, e.g. basil, bay leaves, chives, cilantro, dill, marjoram, mint, oregano, parsley, rosemary, sage, tarragon, thyme Garlic (fresh or powdered), ginger (fresh or dried)

Ready for a 10 Day Whole Food Cleanse? Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

Spices and seasonings: black and white peppers, caraway seed, cardamom, cayenne, celery seed, chili powder, chili paste, cinnamon, coriander, crushed red pepper flakes, cumin, curry powder, fennel, nutmeg, onion salt, sea salt, Simply Organic seasoning Sweeteners – if you must use them Stevia (powdered or liquid) (Truvia is listed as okay in one part of the book), xylitol (birch or hardwood only) Grains and starch None in this phase Healthy fats None for this phase Beverages Water. Drink half your body weight in ounces of water every day Non-caffeinated herbal teas

PHASE 3 PORTIONS

Check page one for portion size adjustments

Vegetables – unlimited phase-appropriate veggies Protein – 4 ounces of meat (2 ounces for snack), 6 ounces of fish (3 ounces for snack), ½ cup cooked legumes, or 1 whole egg Grains – ½ cup cooked grains or ½ ounce (about 15 grams) of crackers or pretzels, 1 slice sprouted grain bread, ½ sprouted grain bagel, 1 sprouted grain tortilla, ½ cup cooked oats Fruit – 1 piece or 1 cup of phase-appropriate fruit Fat – ½ avocado, ¼ cup raw nuts, 1/3 cup hummus or guacamole, 2 tablespoons raw nut or seed butter, 3 tablespoons oils, 2-4 tablespoons salad dressing Smoothies – 1 x 12-ounce glass These portions are per meal.

PHASE 3 FOODS

Meals Eat 3 meals, and 2 snacks. Eat 5 times a day, every 3-4 hours.

Breakfast: fruit, *fat/protein, grain, and veggie – within 30 minutes of waking. Don’t neglect the vegetable serving Snack: veggie, *fat/protein – 2-3 hours later Lunch: *fat/protein, vegetable, fruit – 3 hours later Snack: vegetable, *fat/protein (3-4 hours later) Dinner: *fat/protein, vegetable, grain/starch (one place in the book says that grain/starch is optional, another says that it is required, and the app says that it is required for dinner in phase 3) (3-4 hours later) Vegetables and salad greens Fresh, canned, or frozen Arrowroot, artichokes/artichoke hearts, arugula, asparagus, avocados, bean sprouts, beans (green beans, yellow beans, wax beans, french beans, haricots vert, string beans), beets(fresh okay, canned/jarred check for sugar), beet greens, bok choy, broccoli, Brussels sprouts, butternut squash, cabbage (all types), carrots,

cauliflower florets, celery, chicory (curly endive), collard greens, cucumbers, eggplant, endive, fennel, garlic scapes, green chiles, green onions/scallions, hearts of palm, jicama, kale, kohlrabi, leeks, lettuce (any except iceberg), mixed greens, mushrooms (any type), okra, olives (any type), onions (all types), peppers (only bell peppers, Italian peppers/pepperoncini, poblano peppers), radishes, rhubarb, seaweed, shallots, spinach, spirulina, sprouts/bean sprouts, sweet potatoes/yams, tomatoes (fresh and canned), watercress, winter squash (all types), zucchini/summer squash Fruits Fresh or frozen but not canned Blackberries, blueberries, cherries/black cherries, cranberries (fresh or frozen, unsweetened), grapefruit, lemons, limes, peaches, plums, prickly pears, raspberries, rhubarb Coconut, coconut milk, coconut cream, coconut water Animal protein Meat: beef (beef filet, beef steaks, beef tenderloin, lean ground beef, London broil, round steak, shell steak, sirloin steak, skirt steak), buffalo meat and ground buffalo, lamb (ground lamb, lamb leg, lamb loin chops, lamb shank), liver, pork (chops, loin roast), rabbit Liver

Poultry: chicken (skinless, boneless dark or white meat, chicken breast, ground chicken), game (pheasant), turkey (including ground turkey) Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast beef), sausages (nitrate-free: turkey, chicken), turkey bacon (nitrate-free) Fish, including fatty fish: halibut (fillet), herring, salmon (fresh, frozen, or nitrate-free smoked), sardines (packed in water or olive oil), sea bass (fillet), skate, trout, tuna (packed in water or oil) Shellfish: calamari, clams, crab (lump meat), lobster meat, oysters (water-packed or fresh), smoked oysters (packed in olive oil), scallops, shrimp Eggs – whole Vegetable protein / legumes, nuts, and seeds Beans (dried or canned: adzuki beans, black beans, butter beans, cannellini beans, fava beans, great northern beans, kidney beans, lima beans, navy beans, pinto beans, white beans), black-eyed peas, chickpeas/garbanzo beans, lentils/chana dal Almond milk (unsweetened), almond cheese, almond flour, cashew milk, hemp milk (unsweetened), vegan cheddar cheese Nuts and seeds are listed under “healthy fats” below Grains and starch

Barley (black or white), oats/oatmeal (steel-cut, old-fashioned), quinoa, quinoa pasta such as fusilli, sprouted grain (sugar-free, corn-free only, bagels, breads, English muffin, tortillas), black rice, wild rice Nut flours Brown rice cheese, brown rice milk, rice milk (plain) Arrowroot, tapioca, tapioca flour Broth, herbs, spices, and condiments Arrowroot, baking powder, baking soda, brewer’s yeast, broth (beef broth, chicken broth, vegetable broth; free of additives and preservatives if possible), carob chips (unsweetened only), cream of tartar, horseradish (prepared), ketchup (no sugar added, no corn syrup), liquid smoke, mustard (prepared or dry, including Dijon mustard), natural seasonings (Bragg Liquid Aminos, coconut amino acids, tamari), pickles (no sugar added), raw cacao powder, salsa, tamari, tomato paste, tomato sauce (no sugar added, corn-free), vanilla extract, peppermint extract, vinegar (any type except rice) Herbs – fresh or dried – all types, e.g. basil, bay leaves, chives, cilantro, dill, marjoram, mint, oregano, parsley, rosemary, sage, tarragon, thyme Garlic (fresh or dried), ginger (fresh or dried)

Spices and seasonings: black and white peppers, caraway seed, cardamom, celery seed, chili powder, cinnamon, coriander, crushed red pepper flakes, cumin, curry powder, fennel, garlic powder, nutmeg, onion powder, onion salt, paprika, sea salt, Simply Organic seasoning Healthy fats Avocados Olives (black and green) Nuts (raw): almonds, cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts Coconut milk, unsweetened coconut, unsweetened coconut cream, unsweetened coconut milk Unsweetened almond milk, unsweetened cashew milk, unsweetened hemp milk Seeds (raw): chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds Nut/seed butters and pastes (raw and unsweetened only) e.g. almond butter, cashew butter, coconut butter, hazelnut butter, tahini, walnut butter Oils: coconut oil, grapeseed oil, olive oil, sesame oil, toasted sesame oil (Asian) Hummus

Mayonnaise (safflower) Beverages Water. Drink half your body weight in ounces of water every day in this phase. Non-caffeinated herbal teas

Ready for a 10 Day Whole Food Cleanse?