Complete Phase 2 Fast Metabolism Diet Food List and Meal Plan

Understanding the Fast Metabolism Diet

The Fast Metabolism Diet is a popular weight loss program developed by Haylie Pomroy. It focuses on eating specific foods that help boost your metabolism and encourage fat burning. The diet has three phases, each lasting one week. During each phase you eat different foods that serve specific purposes.

What Happens in Phase 2

Phase 2 of the Fast Metabolism Diet is all about bringing fat-burning foods back into your diet. The goal here is to continue stoking your metabolism while reintroducing a wider variety of foods. This article provides a complete phase 2 fast metabolism diet food list so you know exactly what to eat during this stage.

The Phase 2 Fast Metabolism Diet Food List

During phase 2 you can incorporate healthy fats, carbs and proteins. However, they must come from approved sources. Refer to the phase 2 fast metabolism diet food list below to see what's allowed.

Proteins

Proteins help maintain and build muscle mass. They also promote satiety and stable blood sugar levels. Good protein choices for phase 2 include:

Organic, free-range poultry like chicken, turkey and duck
Grass-fed lean beef
Fresh or canned wild fish like salmon, tuna, halibut and sardines
Shellfish such as shrimp, lobster and crab
Organic eggs
Non-GMO tofu and tempeh
Legumes like lentils, chickpeas and all types of beans
Hemp seeds
Whey protein powder (hormone-free)

Fruits

Fruit provides important vitamins, minerals and antioxidants. Stick to low-sugar fruits as much as possible during phase 2, such as:

Berries - blackberries, raspberries, blueberries and strawberries
Grapefruit
Melon - cantaloupe, honeydew and watermelon
Kiwi
Peaches and nectarines
Pears
Pomegranate seeds

Starchy Carbs and Grains

Phase 2 reintroduces healthy carbs to help replenish glycogen stores. Choose unprocessed whole food sources like:

Quinoa
Oats
Amaranth
Buckwheat
Brown or wild rice
Millet
Sprouted grain bread
Sweet potatoes
Regular potatoes
Winter squash like butternut and pumpkin
Fresh corn
Ancient grains like farro, spelt and teff

Non-Starchy Vegetables

These low-sugar veggies provide bulk along with antioxidants. Great choices include:

Asparagus
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Cucumbers
Kale
Lettuce
Mushrooms
Onions
Peppers
Spinach
Tomatoes
Zucchini

Dairy and Dairy Alternatives

Dairy from grass-fed sources is allowed during phase 2. Vegans can use fortified non-dairy options like:

Grass-fed cheese
Plain Greek yogurt
Kefir
Organic milk
Unsweetened non-dairy milk
Tofu

Added Fats

Healthy fats help reduce inflammation and promote satiety. Allowed sources in phase 2 are:

Avocado and avocado oil
Nut oils
Nut butters
Seeds like chia, hemp and flax
Coconut oil
Coconut butter
Olives and olive oil

Sample Phase 2 Fast Metabolism Diet Meal Plan

Making an approved phase 2 meal plan ensures you stay on track. Use the ideas below for inspiration:

Breakfast

Scrambled eggs with peppers, onions and spinach
Overnight oats made with oats, chia seeds, non-dairy milk and berries
Avocado toast on sprouted grain with a poached egg
Berry smoothie with whey protein powder and almond milk

Lunch

Massaged kale salad with chickpeas, beets, avocado and hemp seeds
Vegetable stir fry with tofu over quinoa
Tuna salad stuffed in a sweet potato
Zoodle pasta with turkey meatballs and tomato sauce

Dinner

Sheet pan fajitas with chicken, peppers and onions with guacamole
Pumpkin turkey chili
Cajun shrimp and sausage with cauliflower rice
Veggie burger on a sprouted grain bun with oven fries

Snacks

Apple slices with almond butter
Kefir smoothie with berries
Hard boiled eggs
Bean and veggie salad
Celery with nut butter

Use this thorough phase 2 fast metabolism diet food list to make sure you stay compliant during week two. Feel free to get creative with meal prep too within the guidelines. Before you know it you'll be on to the final reintroduction phase.

FAQs

What are the benefits of the fast metabolism diet?

The fast metabolism diet aims to boost your metabolism through strategic eating which promotes weight loss. It also reduces inflammation, balances hormones, increases energy levels, and provides overall improved health.

Why can I eat more foods in phase 2?

Phase 1 limits food choices to proteins and veggies only to stimulate fat burning. Phase 2 reintroduces healthy carbs, fruits and fats to maintain momentum while allowing your body wider nutrient variety.

Do I need to count calories on phase 2?

No calorie counting is required on the fast metabolism diet, including phase 2. You simply focus on eating specific metabolism-boosting foods until satiated during each phase.

Can I have alcohol in phase 2?

Alcohol is not included or recommended for any phase of the fast metabolism diet. It can stimulate fat storage which works against the diet's aim of burning body fat.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.