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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
Ready for a 10 Day Whole Food Cleanse?
FOODS CHEAT SHEET
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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.
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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.
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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 –
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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)
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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.
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
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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
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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.
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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,
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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)
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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)
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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.
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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,
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
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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
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
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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
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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)
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
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
Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet
Ready for a 10 Day Whole Food Cleanse?
Mayonnaise (safflower)
Beverages
Water. Drink half your body weight in ounces of water every day in
this phase.
Non-caffeinated herbal teas
Getting Started ©skinnybitch.net SKINNY DETOX: 10 Day Reset
Ready for a 10 Day Whole Food Cleanse?