The whole point of the Fast Metabolism Diet is get your metabolism humming so you can burn food more efficiently as fuel. But what happens at the end of your 28 days? What happens on day 29?

Did you hit your goal weight?

If you did, hurray! Skip to the next section. If not, you can add a week, two weeks, or several 28-day cycles. Or you can take a little break and start up again. And even you have just 5 or 7 pounds to go until you hit your goal weight, it’s best to forge ahead and keep the momentum you’ve built. Lose those last few pounds now so we’re not talking them a year from now!

Keep your metabolism burning hot

The number one question I get as people near the end of their fourth week: “Can I have coffee/ice cream/cake/muffins/tortilla chips/French fries again? ”

Let’s think about that for a moment. Remember that searing headache you had for four days when you stopped drinking your cappuccinos and diet soda? And the irritability and sluggishness in those first few days without sugar? And remember how those withdrawal symptoms went away, leaving you feeling more energetic than you had in years? Caffeine and sugar were dragging you down all along. They were the very things that slowed your metabolism in the first place!

Now that you’ve made it through the 28 days of the Fast Metabolism Diet, you can handle the occasional splurge – and I WANT you to go to birthday parties and anniversary dinners and weddings and have a fabulous time. But I want you to enjoy them strategically, and so that your fast metabolism can handle the occasional cheesecake incident.

So stick with the Fast Metabolism Rules: Keep exercising, keep making your own foods, keep eating regular, balanced meals (three meals and two snacks), and drinking lots of water. Eat only what comes from the land, earth, sea and sky. Steer clear of ingredients you can’t pronounce, chemicals, colors and preservatives. If you want those things, head to a hardware store, not the grocery store.

Yeah, but what do I eat now? What’s my “Phase 4?”

Here are some strategies that have worked for my clients. Choose one that sounds like it will work for you and modify from there. What feels best to you may be a combination.

1. Modified Phase 3

If you’ve met your goals and you’re feeling good, eat like you’re on Phase 3, but include any of the foods on all of the food lists for any phase.

Keep your grains at breakfast and dinner, but not lunch — we want your body to burn through foods that are harder to digest like proteins and fats. You want to be strategic with easy-to-access carbs. Eat fruit with breakfast and lunch. Keep eating your two snacks each day. And keep exercising. You can also add a dessert for every day you work out. Make it a healthy dessert: One of my sorbets, or a healthy cookie recipe. And make your treats yourself, with love and in your own kitchen.

2. Keep doing the phases, with modifications

If you’re not quite where you want to be, or if you want to be extra cautious when transitioning into the Fast Metabolism Lifestyle, stick to the three phases, with one big exception: Go ahead and cook with healthy oils on any phase. So on Phase 1, for example, you can stir fry your veggies or use oil in a salad dressing, but don’t add nuts, seeds or avocados yet. On Phase 2, same deal: It’s fine to add oil in cooking or in a salad dressing, but otherwise, follow the Phase 2 food lists and guidelines. Then Phase 3 is Phase 3.

3. Stay on the Fast Metabolism Diet for a while longer

If your metabolism was super slow, if you had a lot of ups and downs on the diet, or if your lab results aren’t quite where they should be — even if you lost weight — hop back on the diet. You can repeat a week, two weeks, a month. It’s like getting your car fixed – sometimes you just need an oil change, but sometimes your whole transmission needs an overhaul. Your body is no different.

Foods that weren’t on the diet

If you decide to add foods back into your life that weren’t part of the Fast Metabolism Diet, make it intentional and make the cleanest possible choices. Eat organic — that especially goes for dairy. And remember, no fake stuff: no fake sweeteners, no artificial colors, no chemicals. No fat-free anything! Dairy products and cheese from goat and sheep’s milk are better choices than cow’s milk, as they seem to be easier for the body to digest.

Use smart strategies for other foods too. Try alternative flours for baking that aren’t wheat-based. Explore gluten-free cooking and baking. Find a great cookie recipe that makes healthier swaps for ingredients, like this awesome oat-cookie recipe that uses lower-glycemic coconut sugar instead of table sugar. Go slow — add a food and check in with how your body feels.

If there was one thing I’d urge you to keep out of your life, it would be caffeine. It’s hard to overemphasize how much caffeine stresses your adrenal glands — you were so nice to them during the past month! Caffeine is simply not something the body needs, and it’s a fabulous way to screw up your metabolism.

Join the lifestyle

You may no longer be on the diet: Now you’re living the Fast Metabolism Lifestyle. Stay engaged with my blog, Facebook, Pinterest and YouTube channels. Keep learning about good health and your metabolism. Limit your use of packaged products, and don’t buy one without flipping it over to check out the ingredient list. Focus on buying and eating real food.

And if you get off track, the Fast Metabolism Diet is always here for you!

The post Now what? Day 29 of the Fast Metabolism Diet appeared first on Haylie Pomroy.

When you change up your diet, like you’re doing on the Fast Metabolism Diet, your body sometimes goes “Whoa, what’s going on here.” Occasionally, one result can be temporary constipation. It’s no fun, but there are some very effective natural ways to ease the way, whether you’re doing the Fast Metabolism Diet or not.

Okay, we had a hard time choosing an appropriate photo to accompany this post… but hey, it’s a cat in a toilet. It’s cute!

Five ways to get relief

Smooth Move Tea

Senna leaf is the active herbal in this caffeine free tea, made by Traditional Medicinals. Senna has been used in traditional and folk medicines for thousands of years. Senna increases movements in your colon by stimulating the innermost, mucus-y layer of membrane in your colon.  Smooth Move tea is also great for travel, particularly flying, which can often contribute to constipation. Check out some of the reviews on Amazon.com from users. It’s also been working for those on the Fast Metabolism Diet, with comments in our forums. You can sip Smooth Move tea on any phase of the diet.

Psyllium

Another herbal remedy, psyllium, has some unique properties that make it good for both constipation and also for relieving mild diarrhea: It’s a dietary fiber that helps stimulate normal bowel movements, but at the same time, it absorbs excess water. Be sure to find gluten-free psyllium, which is usually easy to find in the vitamin and supplement aisle in stores. A typical dose is 2 Tbls. dissolved in 12 ounces of water, taken at bedtime.

Vitamin C

You probably hadn’t thought of vitamin C as a relief for constipation, but it is: Vitamin C helps reduce swelling in the bowels, making the way a little easier. Your body doesn’t store excess vitamin C beyond what it needs for the day, so excess vitamin C can have a laxative effect. A typical dose for relief of constipation is 1,000 mg taken with 12 -ounces of water before bed, then another 1,000 mg in the morning. Try a third 1,000 mg dose at noon if things aren’t moving yet. Be sure to buy a corn-free vitamin C supplement! Corn isn’t part of the Fast Metabolism Diet, and it can have a negative effect on your metabolism. Instead, look for palm-based or beet-based vitamin C. You’ll often see beet-based Vitamin C sold as ascorbic acid. But check the label carefully, or ask at the store or pharmacy.

Magnesium

The mineral magnesium is a proven aid for constipation. It works by helping relax the muscles in the bowels, and because magnesium attracts water, it increases the amount of water in the colon, which softens the stool. It’s especially important to talk to your doctor before taking magnesium supplements to make sure it won’t conflict with another medication or supplement. Those with a history of kidney problems should especially consult first with a physician. A typical dose is 1,000 mg taken before bed with 12 ounces of water.

Cod Liver Oil

Your mother might have given you cod liver oil as a child (and your grandmother might have given it to her!), but it still works. Try 2 Tbls. before bed. If you’re doing the Fast Metabolism Diet, take cod liver oil only Phase 3 where healthy fats are allowed.

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What other types of videos would you like to see? Let us know! More short tips like these? Cooking demo’s? Taste tests? We want to know! In the meantime, check out this short video on why homemade cupcakes are important.

The post FMD tips: Now on YouTube appeared first on Haylie Pomroy.

The role of healthy fats

On the 28-day Fast Metabolism Diet, we use those three phases of eating to reboot your metabolism and get your body back to torching fat. On Phase 1 and 2, your body is flooded with muscle-building proteins, adrenal-calming natural sugars (fruit), whole grains and loads of green alkalizing vegetables. These replenish and restore the organs and glands responsible for fat-burning in the body. And during those four days, your body burns stored fat – the fat you’re trying to lose – for energy.

On the fifth day – Phase 3 – we add wonderful healthy-fat foods like cold-water fish (salmon, tuna), olives, almond milk, raw cashew butter, avocados, hummus and more. This easy-to-metabolize dietary fat prompts the release of fat-melting enzymes, signaling your body to burn fat that’s been stuck on your belly, hips and thighs.  The healthy fats on this phase are balanced with protein and veggies – each meal includes all three — but here’s where it gets a little tricky. You’ll need to use some judgment on this phase, but that’s good! You’re learning a new way of eating, and you’ll need those skills after you hit your goal weight and move into maintaining the Fast Metabolism Lifestyle.

For meals, be sure to include both a protein AND a healthy fat — and remember you can mix and match items within a category, as long as the total portion makes sense. For example, to your lunch of tuna salad, you could use 2 tablespoons of chopped olives (the full serving would be 1/4 cup) and 2 tablespoons safflower mayo (the full serving would be 2 to 4 tablespoons). Or you could use 2 tablespoons of olive oil for a salad dressing, and also add a handful of sliced almond to your salad.

For snacks, don’t worry about the protein. Go for the healthy fat with vegetables: Guacamole with red-pepper strips. Hummus with cucumbers. Raw nuts and a tomato with salt and pepper. 1/4 cup olives on endive leaves.

Putting it all together

So here’s what a Phase 3 day might look like:

Enjoy your healthy fats!

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Fighting the itching and sneezing

Allergies come and go. When you’re a kid, your immune system is still developing — it’s not yet mature, so you’re susceptible to seasonal sniffles and sneezes. Many people outgrow those allergies as they grow older. Then there are others who develop allergies — or develop new allergies — as an adult. In that case, your immune system is out of balance and under stress. When mold and pollen spores sneak into your nasal passages, your immune system goes nuts trying to battle the invaders. As your body tries to defend itself, chemicals called histamines flood your blood stream, and that’s what causes your itchy eyes, runny nose and other symptoms that make springtime not so fun for many people.

Natural methods of battling allergies are gaining in popularity — and these won’t leave you feeling groggy and weird like some allergy medicines can do. Give them a try.

Almond Oil

Almond oil and sesame oil have natural antimicrobial properties, so they can form a physical barrier between allergens and your sensitive nasal membranes. Don’t try this with petroleum oil or olive oil! They lack the antimicrobial properties that make almond and sesame oil beneficial and can actually cause further inflammation.

How to use it: Dip a Q-tip in either oil, and swab the inside of your nose first thing in the morning, and again later in the day if needed.

Quercetin

Quercetin is a phytochemical — a plant-based compound that belongs to a group of botanical pigments called flavenoids (flavenoids give many flowers, fruits and veggies their colors). Quercetin in particular comes from the pith of citrus like grapefruit and oranges. Quercetin is a natural antihistamine — meaning it works to combat the histamines your body is producing while trying to fight the invasion of allergens. It can help alleviate itchy eyes and sneezing, and is non-drowsy.

How to use it: Quercetin is an herbal supplement that comes in capsules. A typical dose is 2,000 mg, twice day (morning and night).

Nettle Tea

This is another great natural antihistamine, and it could be easier to take (particularly for those who don’t like to swallow pills or capsules).

How to use it: Traditional Medicinals makes a nettle-leaf tea. Just brew and sip like any other tea. It has a fresh, grassy taste. Sweeten with a little stevia if you like.

NAC

N-Acetyl Cysteine (NAC) is a form of the amino acid L-Cysteine. This supplement can help combat itchy, ringing ears associated with allergies and colds. I love to take it if I have to fly with a cold. NAC helps fight post-nasal drip and mucus, and it’s anti-inflammatory. NAC can boost your body’s production of an antioxidant enzyme called glutathione, which can bolster the immune system and help fight allergy symptoms.

How to use it: Sold as an herbal supplement, NAC usually comes in capsules. A typical dose is two 600-mg capsules daily.

Bee Pollen

Used in Chinese medicine for centuries, bee pollen can help fight seasonal allergies, particularly if the pollen was harvested in your geographic area. Bee pollen has antibacterial properties, so when the pollen comes from your region, it’s fighting the same plant spores that are causing your itchy eyes and sneezing.

How to use it: Bee pollen comes in granules. Crush about a 1/4 teaspoon of granules into a powder and sprinkle on salads or into a morning smoothie, three or four times a day.

The post Achoo! Fight seasonal allergies naturally appeared first on Haylie Pomroy.

Years of chronic dieting, eating junk food and even just eating the same few meals over and over get your body into a major rut. A huge part of what we’re doing on the Fast Metabolism Diet is clearing the log jam — shaking things up to get your body out of the same-old, same-old to reboot, renew and repair. Remember: “Confuse it to lose it” applies to the whole 28 days of the Fast Metabolism Diet. So get yourself off that plateau by breaking the routine.

Your body adapts to a new lifestyle pretty quickly. And your metabolism is a creature of habit — it LIKES knowing what to expect every day. So let’s throw it some curve balls!

• Make a fruit cocktail. Have you been eating the same apples and oranges for your Phase 1 fruit? Get crazy! There are more than 25 fruits on that P1 list, and each of them has different nutrients. So don’t let your body get in an apple rut: toss in some melon, berries, and especially the higher-glycemic tropical stuff like papaya, pineapple and mango. Add lime juice to your fruit — it lowers inflammation. Try mint, which relieves gas and bloating.
• Party with plants. Broccoli is great, but you can only eat so much it! Other veggies have different nutrients your body needs. Challenge yourself not to eat the same vegetable twice during the day. And try something new: kohlrabi, fennel, jicama or seaweed. Try cucumbers, which helps smoothe cellulite (and who doesn’t want that?) and jicama has lots of fiber and water — great for easing constipation.
• Go fishing. Have you been sticking to chicken for dinner and beef jerky snacks on Phase 2? Try smoked salmon and cucumbers for a snack. Or roast beef and horseradish. And don’t forget fish for dinner! Cod, flounder and halibut are delicious and quick to cook. Halibut is great on the grill, too. Add green and red peppers, asparagus and grilled portabellas.
• Switch up your workouts. If you’ve been doing your cardio in the morning, try doing it in the afternoon, if you can. Instead of the same weight routine at the gym, try something new, like resistance bands or kettle bells. And on Phase 3, don’t forget dry brushing — a simple and amazing detox tool.
• Give yourself an FMD checkup. If you read the book a month ago, grab it again and read about the three phases and four weeks again. Have you been eating within 30 minutes of waking? Have you been eating your correct snacks and dinners? Lots of my clients, upon re-reading the book find they’ve been mixing up which veggies are on which phase, and which fruits belong where.

Tweak the diet

You can also make the diet a little more extreme by choosing certain foods within the phase.

Phase 1: Go for higher-sugar fruits like pineapple and mango. Eat lots of veggies containing cellulose, which helps stimulate fat burn: cucumbers, radish, jicama and celery.

Phase 2: Go heavy on the spices and herbs! Toss them into salads, use spices as a rub for Phase 2 meats and fish. Use plenty of cayenne and lemon to stimulate the pancreas and fire up your taste buds in the process.

Phase 3: Skip the optional starch at dinner. Don’t get so excited about eating healthy fats that you neglect your veggies — eat lots of them in this phase. You need them to kick-start fat burn.

When you lose weight fast, like a lot of people do in Phase 1, you release a huge number of soluble toxins for your liver to process. Dry brushing is great because it gives your liver a helping hand by adding another avenue for detoxification and letting your liver concentrate on burning fat. It’s such a simple thing to do. Read here on how to add dry brushing to your routine. It’s great for Phase 3, but you can do it any time.

If you haven’t asked your doctor to run your labs (Chapter 2 in the book), now is a good time. If your numbers are off, indicating a very slow metabolism, that tells you you’ll need lots of repair and is extra incentive for improving your health. So even more than weight loss, your body needs this process to get back on track.

Lastly, don’t get discouraged now! If you haven’t lost quite as much weight as you would have liked in the first two weeks, focus on how your body feels — and on the wonderful nutrient-dense foods you’ve been eating. Are you sleeping better? Has your skin cleared? Is your hair shinier and stronger? And is your mood more stable, more content?

Even when your weight is holding steady on the diet, you’re still experiencing major metabolism repair. You’re retraining your body to extract nutrients more efficiently so you can have normal biochemical and psychological responses to life. Weight loss is just another pleasant side effect to having a fast metabolism.

So don’t stop now! Your body need that full 28-days to reboot and renew. Your body hasn’t yet made it through the whole repair cycle yet. Would you take your clothes out of the washing machine before the rinse cycle? Would you sit up in the middle of emergency surgery and say “hey doc, I think that’s enough for today.” Of course you wouldn’t! So don’t quit now – we’re not done yet!

The post Slowwww metabolism stuck? Mix it up! appeared first on Haylie Pomroy.

It’s easy — just head to the Pin to Win contest page, sign up for the sweepstakes and start pinning some of your favorite foods from Haylie’s boards to yours. New to Pinterest? No problem. It’s easy and free to sign up.

So what can I win?

If you’ve been waiting to start the Fast Metabolism Diet — or just want to try some of the foods and brands Haylie loves, this is the prize for you!

• A delicious assortment of organic, nitrate-free meats worth $75 from Applegate
• A beautiful basket of caffeine-free teas and accessories from Celestial Seasonings worth $50
• A jar of delicious raw almond butter from Artisana
• Coconut Secret Coconut Aminos — a great alternative to soy sauce
• Stevita Liquid Stevia, a perfect addition to tea or selzer water
• A SIGNED copy of the #1 New York Times bestseller, The Fast Metabolism Diet!

Start pinning today! The sweepstakes ends May 15.

No purchase necessary. U.S. residents only. Must be 18 to be eligible to win. See full contest rules.

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Cardio is perfect for Phase 1, when you’re eating plenty of carbs (in the form of whole grains) and natural sugars (in the form of fruit). That means you’ll have lots of available fuel to convert to energy. And along with that available fuel you’ve just eaten, you’ll be burning stored fat! So be sure to eat a fruit snack 30 to 45 minutes before you exercise so your fuel tank is topped up. Don’t fast before going fast!

For fat loss, you don’t have to be working out super hard — in fact, you shouldn’t if you want to drop pounds. Ideally, your heart rate should remain between 120 and 150 beats per minute, depending on your age and fitness level. Here’s how to find your optimal fat-burning heart rate. When you do cardio, try to keep your heart rate in that zone — check every once in a while by taking your pulse for 15 seconds and multiplying by four. You shouldn’t be breathless or unable to hold a conversation. By doing this, you’re working SMARTER, not harder — just like the Fast Metabolism Diet helps you eat smarter, not diet harder!

Here’s why cardio is so great on this phase of the diet:

Exercise regulates blood sugar.

When your blood sugar spikes and falls, your adrenals release hormones like cortisol that tell your body to hold onto fat — just in case! Exercise helps keep your blood sugar under control so your adrenals can do their job: triggering the release of hormones that burn fat, instead of storing it.

It busts stress.

What’s that got to do with your weight? Well, your body responds to stress by releasing hormones that slow your metabolism. If you’re struggling with your weight, that slow-down can cause even more stress and create a vicious cycle.

It boosts endorphins and catecholamines.

The fabled “runner’s high” is a good example of endorphins can catecholamines at work, but you don’t have to run to get your share of these feel-good hormones. Biking in the sun, kayaking across a lake, or taking an upbeat aerobics class set to music you love are all great ways of triggering the hormone release. It all happens because fuel is being quickly and efficiently converted to energy!

Not only does doing cardio for the endorphin rush feel good, it also primes your body to let fat go instead of holding onto it. Congratulations, you’ve just broken the stress cycle and replaced it with something positive instead.

It burns fat.

Cardiovascular exercise does more than prep your body for burning fat — it also gives your body a chance to put that stored energy to work. Some of the fuel your body burns during cardio comes from the food you’re bringing in; during Phase 1 that means lots of easy-to-metabolize, healthy carbohydrates and natural sugars.

The rest of the fuel you burn comes from fat and, because you’re not consuming fat in this part of your diet, guess where your body gets it from? That’s right — that extra jiggle your body’s been holding onto finally comes in handy for something. And as long as you’re giving your body the fuel it needs, the weight starts to come off.

The post Cardio and your metabolism appeared first on Haylie Pomroy.

Frozen fruit is a godsend when it’s a little too early for summer fruit at the markets. If you’re doing the Fast Metabolism Diet, this recipe is great for Phase 3 for a sweet end to your lunch, satisfying your healthy fat and fruit requirements.  You could also leave out the sunflower seeds to make it appropriate for a Phase 1 fruit, and you could easily swap fruits to change it up. Mango works well for Phase 1, first instance.

Peach Sorbet with Sunflower Seeds

Serves 2

4 cups ice

½ cup birch-based xylitol

2 cups frozen peach chunks

¼ cup sunflower seeds

4 mint leaves (optional)

Place all ingredients in a Vitamix (or other powerful blender). Blend until smooth. Serve immediately or freeze to desired consistency.

If your blender isn’t that powerful, your sorbet will turn out chunkier and soupier at first. Just pour it in a bowl and freeze for 30 minutes or until it’s the consistency you want.

The post Peach-Sunflower Seed Sorbet appeared first on Haylie Pomroy.

1. My thyroid or gallbladder has been removed. Can I do the diet?

In my clinics, people with thyroid and/or gallbladder issues are frequently referred to me by their medical doctors. Especially for those with these issues, a diet that supports healthy metabolic function is important, and that’s what the Fast Metabolism Diet is. These are real, healthy, whole foods — we should all eat like this all the time. By cutting out processed foods, fake sugars and wheat you are doing your body a huge favor. Everyone’s weight loss on the Fast Metabolism Diet is different, but these foods will certainly work for you to improve your health and metabolism.

2. Is there an Android app?

We are focused on the iOS version for the time being, but we will be exploring development on additional platforms and updates to the current app in the near future.

3. I have a crazy schedule. How can I make this work?

The best questions so far have been from a flight attendant who travels international routes, and from someone who works the graveyard shift. Yes! You can do this. The key is making sure you eat every 3 to  4 hours. You still want to follow the phase guidelines, but no one says “breakfast” has to be breakfast foods. As long as you eat a grain and a fruit (for Phase 1 breakfast), that’s fine. And if you find yourself up really late, be sure to add a snack if it’s been 4 hours since you’ve eaten. And be sure to have breakfast or a snack 30-45 minutes after you wake up.

4. I have a lot of weight to lose. How do I adjust the diet’s portions?

For each additional 20 pounds you want to lose, add 1/2 portion, up to double. So for 1-20 pounds, it’s the standard portion. for 21-40 pounds, it’s 1.5; for 41 and more, eat double portions.

5. I’ve had gastric bypass or lap band surgery. Can I do the diet?

You’ll need to consult with your physician on this one. The foods themselves will be fine, but depending on own situation, your doctor may advise adjusting the portions. Please take the book along with you to your appointment and discuss it with him or her. In addition, some vegetables and foods are restricted for certain patients, but there are enough food choices, you’ll be able to adjust.

6. I have Celiac or gluten sensitivity.

It’s actually really easy to do the Fast Metabolism Diet gluten-free. There’s no wheat on the diet already, and there are plenty of other gluten-free grains to choose from like quinoa, buckwheat, teff, brown rice and wild rice. It may be difficult for you to find a sprouted grain bread that will work (that doesn’t have sugar, soy or corn in it), but you can just choose another grain.

7. I started the diet yesterday and have had a terrible headache.

Sounds like you gave up caffeine for the diet, which is great. But the number-one symptom of caffeine withdrawal is a bad headache. The symptoms should dissipate in about three days. Read my post on giving up caffeine for some tips.

8. I’m on Phase 1 and I’m still hungry.

You can always add phase-specific vegetables, even if they aren’t specific for that meal or snack. Don’t let yourself feel hungry!

9. Help! It’s been four days and I’ve only lost 1 pound.

Everyone is a little different. Assuming you’re following all the guidelines, give it a chance. Some people don’t lose much the first week, then lose during the second week. And for some others, it’s the opposite. If you get through two weeks and it doesn’t seem like anything is happening, get your labs done (the book discusses doing this) to make sure there isn’t an underlying issue. Also, stress can make a big impact on your weight loss, so try to do some stress-relieving activities.

10. Oh no! I messed up and ate the wrong thing on the wrong day.

Don’t panic. If you accidentally ate the wrong food on the wrong day, just get back on track the next day. Same thing if you have a big event or something that throws off your schedule. Just get back on track the next day. And if you’re in a situation where you fall off the wagon for several days, keep in mind that you can always start over.

Got more questions?

Check out our FAQ section for lots more answers.

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