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Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism DietReady for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism DietFOODSCHEATSHEETReady for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism DietINTRODUCTIONThis guide is only meant to be a quick cheat sheet and certainlydoesn’t provide extensive details on how to execute the diet properly.If this isn’t enough information, we recommend you buy the bookhere. If cost is an issue, you can often find used versions for a dollar ortwo.PORTION SIZINGThe more weight you have to lose the more you have to eat. Isn’t thisdiet great? So pay attention to this section as you enter each phase ofthe diet. Depending on how much you have to lose, your portionrecommendations will be different.Ready for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism DietUp to 20 pounds to loseInitial portion size x 121-40 pounds to loseInitial portion x 1½41 or more pounds to loseInitial portion x 1½, veggies portion x2 (note that salad greens andveggies are unlimited; at a minimum double the suggested portion)As you lose weight, lower the portion sizes to match the new amountof weight you still need to lose.FOODS YOUCAN’T EATWheat and foods containing it – e.g. bread, crackers, rolls, cereals,cakes, cookies, etc.Wheat in a sprouted form is the exceptionReady for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism DietCorn in all forms – e.g. corn tortillas, corn chips, corn cereals,cornstarch, grits, hominy, polenta, sweet corn, popcorn, processedfoods containing corn, etc.Dairy in all forms – e.g. milk, cheese, cottage cheese, butter, yogurt,Greek yogurt, wheySoy in all forms – e.g. tofu, miso, tempeh, meat substitutes, processedfoods containing soy, etc. Two exceptions: tamari and Bragg LiquidAminosAll types of refined sugar (Just 2 teaspoons of refined sugar can inhibityour weight loss for 3-4 daysCaffeine in all forms, including green and black tea as well asdecaffeinated coffeeAlcohol in all formsDried fruit and fruit juices in all formsArtificial sweeteners as well as natural ones like Truvia, Stevia, or XylitolFat-free “diet” foods including those described as low fat, diet orreduced fat. No frozen diet dinners either. No packaged junk food, nopre-packaged snacks.Ready for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism DietPHASE 1 PORTIONSFor 3-10 days (you can choose how many days), you’ll be Beloware the portion sizes for losing 20 pounds or less—see the first page forhow to adapt portion to your weight loss goals.Vegetables – unlimited phase-appropriate veggiesProtein – 4 ounces of meat, 6 ounces of fish, ½ cup cooked legumes,or 3 egg whitesGrains – 1 cup cooked grains, or 1 ounce (about 28-30 grams) orabout ¼ cup of crackers or pretzels. Portion size isn’t listed in the bookfor sprouted grain products for this phase, but the phase 1 recipesshow 1 slice sprouted-grain bread or 1 sprouted-grain tortilla perservingFruit – 1 piece or 1 cup of phase-appropriate fruitFat – none added to food or cookingSmoothies – 1 x 12-ounce glassThese portions are per meal, not for the whole dayReady for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism DietPHASE 1 FOODSEat 3 carb-rich, moderate-protein, low-fat meals, and 2 fruit snacks.Eat 5 times a day, every 3-4 hoursBreakfast: grain and fruit – within 30 minutes of wakingSnack: fruit – 3 hours laterLunch: grain, protein, fruit, vegetable – 3 hours laterSnack: 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, yellowbeans, wax beans, french beans, haricots vert, string beans), beansprouts, beets (fresh okay, canned/jarred check for sugar), beetgreens, 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. bibblettuce, frisée, green leaf lettuce, red leaf lettuce, romainelettuce), mixed greens, mushrooms (all types), onions (all types –Ready for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism Diete.g. red onions, white onions, yellow onions, vidalia onions),parsnips, peppers (all kinds – e.g. anaheim peppers, bananapeppers, bell peppers, cherry peppers, chipotle peppers,habanero peppers, Italian peppers, jalapeno peppers,pepperoncini, poblano peppers), pumpkin, radishes, rutabaga,snap peas, snowpeas, spinach, spirulina, sprouts, sweetpotatoes/yams, tomatoes (including cherry tomatoes, plumtomatoes, roma tomatoes and canned tomatoes), turnips, wintersquash (all types), yellow squash, zucchini/summer squashFruits (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, watermelonAnimal proteinLean meat: beef (beef filet, lean ground beef, beef strip steak),buffalo meat (ground), pork (tenderloin)Lean poultry: chicken (skinless, boneless white meat chickenbreast), game (partridge, pheasant), guinea fowl, turkey (breastmeat, lean ground turkey, smoked turkey)Ready for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism DietProcessed 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 inwater)Eggs – white onlyVegetable protein / legumesBeans (dried or canned: adzuki, black beans, butter beans, favabeans, great northern beans, kidney beans, lima beans, navybeans, pinto beans, white beans), black-eyed peas,chickpeas/garbanzo beans, fava beans (fresh or canned),lentils/chana dalBroth, herbs, spices, and condimentsArrowroot, baking powder, baking soda, broth (beef broth,chicken broth, vegetable broth; free of additives and preservativesif possible), cream of tartar, dijon mustard (sugar-free only), dillpickles (sugar-free only), horseradish (prepared), ketchup (nosugar added, no corn syrup), mustard (prepared or dry), liquidsmoke, natural seasonings, pickles (no sugar added), salsa, tomatosauce (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.netFor the Fast Metabolism DietHerbs – fresh or dried – all types, e.g. basil, bay leaves, chives,cilantro, dill, marjoram, mint, oregano, parsley, rosemary, sage,tarragon, thymeGarlic (fresh or dried), ginger (fresh or dried)Spices and seasonings: black pepper, white pepper, carawayseeds, cardamom, celery seed, chili powder, cinnamon,chophouse seasoning, coriander, crushed red pepper flakes,cumin, curry powder, fennel, ginger, ginger paste, ketchup (sugarfree/corn syrup-free only), mustard seed, nutmeg, paprika, onionsalt, sea saltGrains and starchBarley, brown rice (rice, brown rice cereal, crackers, tortillas orpasta made of brown rice, oats/oatmeal (steel-cut), quinoaNut floursBrown rice cheese, brown rice milk, rice milk (plain)Arrowroot, tapioca, tapioca flourHealthy fatsNone for this phaseBeveragesWater. Drink half your body weight in ounces of water every dayNoncaffeinated herbal teasReady for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism DietPHASE 2 PORTIONSRemember to check the first page to adjust portions according to yourweight loss goals.Vegetables – unlimitedProtein – 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 2ounces, or about 3-4 thin slices from the deli counter.Grains – noneFruit – 1 piece or 1 cup of phase-appropriate fruit (note that the onlyphase-appropriate fruits are lemons and limes)Fat – none added to food or cookingSmoothies – 1 x 12-ounce glassThese portions are per meal, not for the whole day.Ready for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism DietPHASE 2 FOODSMealsEat 3 high-protein, low-carb, low-fat meals, and 2 protein snacks.Eat 5 times a day, every 3-4 hoursMake sure you eat enough lean protein and green vegetableseach dayBreakfast: protein and veggie – within 30 minutes of wakingSnack: protein – 2-3 hours laterLunch: protein, vegetable – 3 hours laterSnack: protein (3-4 hours later)Dinner: protein, vegetable (3-4 hours later)Choose organic where possibleVegetables and salad greensUnlimited 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), mixedgreens, mushrooms, mustard greens, red onions, white onions,Ready for a 10 Day Whole Food Cleanse?

Foods Cheat Sheet skinnybitch.netFor the Fast Metabolism Dietyellow 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, watercressFruitsOnly lemons and limes (juice and zest)Animal proteinLean meat: beef (all lean cuts: beef filet, beef tenderloin, beefstrip, sirloin steak, shell steak, London broil, beef round steak, beefrump roast, skirt steak, beef stew meat, lean ground beef), buffalomeat (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, chickenbreast), turkey (turkey breast steaks, lean ground turkey, smokedturkey), ostrichProcessed 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.netFor the Fast Metabolism DietLean fish: cod/scrod (fillet), dory (fillet), flounder (fillet), halibut(fillet, steak), smoked salmon (nitrate-free), sardines (packed inwater), sole (fillet), tuna (packed in water)Shellfish: oysters (packed in water)Eggs – white onlyVegetable protein / legumesNone in this phaseBroth, herbs, spices, and condimentsArrowroot, baking powder, baking soda, brewer’s yeast, broth(beef broth, chicken broth, vegetable broth; free of additives andpreservatives if possible), cream of tartar, horseradish (prepared),liquid smoke, mustard (prepared or dry, all types), naturalseasonings (Bragg Liquid Aminos, coconut amino acids, tamari),pickles (no sugar added), raw cacao powder, vanilla extract,peppermint extract, Tabasco, tamari, vinegar (any type exceptrice 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, thymeGarlic (fresh or powdered), ginger (fresh or dried)Ready for a 10 Day Whole Food Cleanse?