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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
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