The Fast Metabolism Diet – Week One Results

The Fast Metabolism diet

Last Monday I started The Fast Metabolism Diet.  It has been a full week and I can say I am down 3 pounds!  It’s so nice to see the scale finally move.  Those of you who have read my blog for long, know I have gone up and down and up again.  I am ready to see it go down again without any shakes, pills or bars.  I want to be able to eat real food.  The last few years, with all these diets, I have literally stopped my metabolism and had no idea how to jump start it again.

A couple months ago I saw Haylie Pomroy on Dr. Oz, talking about how to eat so you can get your metabolism started again.  Her book wasn’t out at that time so I just held tight and waited until it was released.  Last weekend I invited some girlfriends over to my house for a “Make and Take Party” for The Fast Metabolism Diet.  I made several recipes from the book and everyone received a gift bag which included their own copy of the book.

I am so excited to say that everyone who came has started the diet or will be.  Four of us started last week, two started today and two more will start next week.  We are helping each other with the shopping, portions questions, recipe ideas and anything else we need help with.

The Fast Metabolism Diets consists of 3 Phases in one week.  This keeps your body guessing so it continues to burn what you are feeding it.  Here is what a typical day looks like for me.

Phase 1:  (Monday and Tuesday)  Grains, Vegetable, Fruit and Protein

Breakfast – Steel Cut Oats with fresh mango

Snack – Apple

Lunch – Brown rice bread, turkey deli meat, mustard, tomato, lettuce and raspberries

Snack – Fresh Mango

Dinner – Brown rice spaghetti noodles with homemade tomato sauce

Snack – 1 cup raspberries

Phase 2:  (Wednesday and Thursday) Vegetables and Protein

Breakfast – 3 scrambled egg whites with spinach

Snack – Turkey jerkey

Lunch – tuna on a bed of spinach, with dressing from the plan

Snack – 3 boiled egg whites

Dinner – Lean steak with roasted zucchini

Snack – Turkey jerkey

Phase 3:  (Friday, Saturday and Sunday) Grain, Protein/Healthy Fat, Veggie and Fruit

Breakfast – Fried egg on Brown Rice Bread with avacado and spinach

Snack – Celery and Almond butter

Lunch – Romaine lettuce boats with tuna and avacado, apple

Snack – Raw almonds and cucumber slices

Dinner – Turkey burger with avacado, lettuce, tomato and mustard

Snack – Raw almonds

Not bad for eating healthy.  The diet is wheat free so if you are gluten free, this would definitely work for you.   Lots of water must be consumed.   Tonight 96 ounces have been downed by me! :)

I will be sure to post my results again next week.   I am enjoying the variety and have learned so much about foods we typically eat.  I will be buying an entire new way after this diet.

Feel free to ask me any questions you might have.  I am a week in so I am not an expert by any means but I can try and direct you to the correct answer.

Disclosure: I am sharing my personal experience using The Fast Metabolism Diet.

For more support, be sure to check out the Facebook group found here:

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  1. Deb says

    Just curious. Did you intentionally leave off the fruit in your phase 1 lunches? I’ m doing this along with my husband and girlfriend. Hubby burned 6 lbs in 4 days. My girlfriend and I aren’t weighing yet. But on day 4 I was asked by someone who had seen me the previous week if I had lost a lot of weight. This is music to the ears of a recovering sub-clinical hypothyroid! We are loving the plan and feel great! Good luck on your journey!

    • says

      Deb…I did forget my fruit on that day! Guess I should go back and edit. I had mango’s for my lunch…oh so good!

      Good luck with your journey on this diet too! Sounds like you are doing it right! Congrats!

  2. casy says

    This is my first week, I’m on day 4 and appreciate ideas for meals.
    I have been on a gluten free diet but not managed portion control. I am doing good so far lost 1.5 lbs.

    • says

      Great job Casy! Let me know if you want to be added to a great group on FB. It is a secret group but they are extremely helpful and supportive. We are all in different stages of the diet. Just let me know.

      • Alicia says

        Hi Tammy- I’m starting the plan this Monday and feeling nervous about it, could you let me know how to get added to the FB support group please? I feel like I’m going to have a million questions once I start and will need quick answers so I don’t screw the diet up, THANKS!!!

        • says

          Alicia…feel free to ask any questions here but the FB group has been so helpful. Send me your FB name and I will request your friendship and then add you to the group. :)

          You will do great!!! :) Just take one day at a time! Week one is the hardest to get a hold on but week two was so much easier! Keep an open mind too…I had friend who got hung up on it mentally as too much prepare work and gave up.

          • Rhonda McDonald says

            Tammy, my daughter started FMD 2 weeks ago and lost 9lbs. My husband and I started last week – he lost 14 and I lost 6. He drank his daily intake of water which was 150 oz of water. I on the other hand did good just to get 60-80 oz down each day. Will you please add me to the FMD FB group. I’m in Louisville, KY

      • Sabrina says

        Hi Tammy I am going to start this Monday I wondered if I could get access to the FB group. I am going to need all the help I can get to stay on this and with recipes. Thanks!

        • says

          Hi Sabrina, I am so sorry to be so late on your reply. Your message went into spam and I just caught it. So sorry! I would be happy to add you to the FB group. Please friend me on FB (Tammy Berbells) and then I can add you.

          • Karen says

            May I get added to your fb page on the fast metabolism.. I need some encouragement
            Karen Sara-DiBartolomeo

          • says

            Karen, if you ask me to be your friend on FB I will get you added…(I am no longer on the program so if I don’t have access to the FB page, I will find it out for you to ask to join.)

      • Kim Kazee says

        Is the facebook group still up and active? I am just trying this out for me and my husband and I would like to join for menu suggestions.

  3. says

    It’s been three days I’m on the diet and I feel like sh… the coffee withdrawal side effects are painful. I cannot work, my head is splitting and my whole body is aching. So I cannot enjoy the food, don’t feel like cooking. Anyone of you had these effects? I hope it’s gonna be over for the weekend.

    • says

      Sylvie…Hang in there until through the weekend! The first week is truly the hardest. I felt hungry, didn’t feel good. I had a headache for about 3 days. Your body is detoxing. Once you get rid of those side effects you will feel better. I promise! Week 2 was better but 3 and 4 I have felt fantastic. I have 7 friends doing this with me and we have all felt like you are now. Keep it up. Phase 2 is the hardest. Enjoy phase 3 with all the goodies. It will honestly make you feel better. I have had two friends go back on the coffee. They just couldn’t cope without it. If you have any questions, feel free to ask. I am here to help you if you want it! :)

      • Mary Aguero says

        I started on the FMD this week and feel awful. I am having severe headaches and the only thing that can get rid of it is ibuprofen 600 I received for knee surgery I had less than 1 month ago. Even this sometimes doesn’t help!! Isn’t taking this medication only putting more toxins in my body. I cannot survive these headaches without them. I just need someone to let me know if I am making a mistake taking medications while on the diet.
        Did I miss something in the book about medications because I don’t remember any mention of it.

      • Mary Aguero says

        Hello Tammy,
        I believe I may have posted on another persons question. I need help!!
        I am having severe headaches. The only thing that helps them are Ibuprofen 600 I received for knee surgery I had less than 1 month ago. Sometimes even the Ibuprofen doesn’t work. Isn’t this only putting more toxins in my body. I do not remember a section in the book that mentions medications. I am just worried about the severity of the headaches.

        • says

          Hi Mary,
          How long have you been doing the FMD diet? Your body could be detoxing which can give you headaches. I know I experienced headaches from the caffeine withdrawl. (It did take about 3-4 days before I felt better.) I would check with your doctor regarding the headaches if they continue. There may be some underlying issue that is causing this. I hope you get an answer soon.

  4. says

    Thank you Tammy! It’s nice to know that I am not alone. Cannot wait for tomorrow morning for toast, almond butter and raspberries:))) Have you lost the weight you wanted? How is it going back in real life eating?

    • says

      I hear ya there! I think it is my favorite breakfast!!! One of my other favorites is taking a tortilla (brown rice or sprouted wheat) and cook it until crisp. Break into pieces and dip into avacado! Delish! :)

  5. Denise says

    Hi Tammy, looked at you example diet and noticed on your week 3 lunch you don’t have a grain. I put the tuna on a spelt tortilla. Is that correct you think? The blank menu in the book says grain, but I notice that a lot of the sample menu items don’t seem to fit the blank menu instructions in the book. It can get really confusing. Any help with this would be great. My husband and I are doing the diet and are on our 10th day. My husband has lost 12 pounds and I have lost just shy of 7. It seems to be working!!!

    • says

      Great job Denise on your results. I am on round 2 right now and my husband is on his first week. Yes, phase 3 lunch should have a grain. Week 1 I was so confused, now I have it down but at times make errors on what veggies or fruits to eat and what phase. There are days when I say am eating a veggie and its okay if it is wrong. All other foods I try to stay phase specific. Let me know if you have any other questions! I am happy to help.

  6. Sharon says

    Anyone out there know what the FMD food bar is or where I can find it? My husband and I just started on phase one this morning. So encouraging to know that you are seeing results. We are also excited about learning a new way to eat and think about foods.


    • says

      I have the best idea for you! My favorite breakfast was using a cupcake pan, sprayed well with pam or use liners (I like the silicone ones!) Saute onion, turkey bacon (cut into small pieces) and spinach. Divide evenly between the 12 and then add egg whites (I used the carton kind) and bake at 350 degrees for about 15-20 minutes. I make these every Tuesday night and my husband and I have 3 each those 2 mornings. They reheat really well. You can also make them for Phase 3 too, just use the entire egg.

  7. says

    Hi all!
    I wanted to give you a brief account of my experience on FMD. I just finished my 1st 28 days… I was diagnosed with ‘adrenal fatigue’. I didn’t know what it was called, but as a healthy, active 44 yr old I knew I kept putting on about 10 lbs each decade and that was not acceptable. I was also VERY low on testosterone (even for a female), so that my body wouldn’t respond to exercise – no matter how much I did!
    FMD kept me plenty full… I’m amazed at the folks who are hungry… I did have a couple of days of caffeine withdrawal the 1st week, but that just shows you the negative effects of that stuff…
    I’m 5’6 and started at 154… my the end I’d lost 9 lbs. I am in the midst of a 2 week break but have not gained an ounce (thank goodness!!) and I plan on starting another round after the 4th of July.
    Good luck all!!

    • says

      Carla, I had the caffeine withdrawals too. A terrible headache the first couple of days. Once it was gone, I did great. I was pretty hungry in phase 2 but learned to bulk up on the veggies.

      Keep up the great work. Come Monday, I will be back at another few weeks before vacation! I just got back from Disneyland and did gain 2 pounds down there. I felt that was great since I didn’t eat at all by the plan.

  8. Lynn says

    I am still unsure about the portions. The iphone app I am using says 1 1/2 cups oatmeal. A serving size on the rolled oats bag says 1/4 cup is a serving. I just ate 1 1/2 cups per the app and have a splitting sugar headache….I am diabetic. Same applies for the fruit. Should I really be eating 1 1/2 cups of fruit?

    • says

      It really depends on how much you are wanting to lose. For 20 pounds you will definitely want to eat 1 cup of grain and 1 cup of sugar. If you want to lose more, yes, you will eat 1.5 portion sizes. It will seem like a lot in the beginning but your body will get use to it. Being a diabetic, you may want to check with your doctor to make sure this is okay. In the diet, we are eating high sugared fruits.

  9. Lkellyfly says

    Hi! I am on phase 1, day 1 and I am so curious if you’ve found a handy store bought alternative to the jerky, bars or shakes? I’m wondering if anyone has had success being a little less strict with certain store bought products because some are difficult to find.
    I havent had a chance to read above yet but thanks for sharing your story. :)

    • says

      I didn’t try to find alternatives to any of those. I know you can find her bars and shakes for sale online. You can make your own jerkey but I found I liked the Perky Jerky at Target. It is much softer than the Trader Joe brand she suggests. In phase 1 I would eat my fruits whole as my morning, lunch and afternoon meals but would make a smoothie for my evening snack. Feel free to ask me any questions you may have. I will try and answer them for you! :)

  10. Mel says

    Hi, I was wondering if we are allowed to have three snacks on the diet? I had thought it was just 2. And could anyone give me a general veggie and fruits list for the different phases until my book comes? I can’t wait for it to come. I read about this diet in the Weight Watcher magazine and followed their simplified version this week and have lost weight, so I ordered Haylie’s book. Until it comes, though, I want to make sure I’m eating the right veggies and fruits cause I just heard on youtube that you can only have broccoli on certain days and the magazine didn’t mention that.

    • says

      Hi Mel, I just got back from vacation so I hope you have received your book but just in case. Two snacks are scheduled but if you are a night owl like myself you need to eat one more. I would just make a smoothie for phase 1 and have a little protein (3 boiled eggs whites) for phase 2. Follow her on Facebook and also subscribe to her blog. It will help you with a ton. I will try and forward you the list of veggies if you still need them. Just let me know. :)

      • Mel says

        I know this post is late (I just now found this website again) but I did indeed receive my book. I’m so excited to be doing this. Thanks for the info!

  11. Danielle says

    Hi. I’m on Week 1, Day 5, and I have been feeling really lethargic and am having a hard time concentrating. Has anyone else felt this way? I had a headache the first two days (due to caffeine withdrawal), but that has gone away. I’m wondering if I could be going through sugar withdrawal?

    • says

      Hi Danielle! Week one was the absolute hardest for me. I felt very tired and wanted to nap alot. You will start to feel better at the beginning of week 2. Don’t give up because you will feel better. I assume you are in Phase 3 right now? Add in those healthy fats like avocado and olive oil. The fat will help fill you and give you the energy back. Use that almond butter or sunflower butter too…protein is the key. You are detoxing and that was hard for most of us. Feel free to email me too if you have any questions too…tammystwocents at q (dot) com.

      • Danielle says

        Thanks, Tammy! I am back in Phase 2 of week 2! I feel much better this week. Phase 3 fats really do help boost your metabolism. I’m looking forward to Friday when I will be back in Phase 3 again! Thanks for your help!

  12. Sabrina says

    Hi Tammy I am going to start this Monday I wondered if I could get access to the FB group. I am going to need all the help I can get to stay on this and with recipes. Thanks!

    • says

      Hi Sabrina, I would be happy to add you. Please request me to be your friend on FB (Tammy Berbells). Once you have done that I can add you to the group. Your name will have to be approved by the admin but it doesn’t take too long for that to happen.

  13. says

    Alexis told me about this diet and said she saw it on your blog. Thank you for your list of meals. I am trying to get into this diet but found myself kind of confused with all the details.
    I have been stuck on plateau after plateau so I really need help!

    • says

      Hi Deborah! This does have some conflicting rules and my advice is to follow the book to the best you can. We had to make some decisions when we did it and it worked out. Feel free to read all my weekly posts as I did share some recipes. Just remember if you get hungry, eat all the veggies anytime you need. They are not off limits so enjoy. Meal planning was the key to this diet and when my husband did it with me, it felt like work but it was very doable. Feel free to comment or email me at tammystwocents (at) q (dot) com. I would be happy to give you ideas etc.

  14. Lori says

    I joined 5 days ago and have lose 7 pounds and I can’t believe it. All the diets I have tried and with no results and finally I am losing meat.

  15. Jana says

    I noticed that you list an evening snack but all the documentation I’ve seen doesn’t list snacks after dinner. Granted, I don’t have the book, I’ve been looking online at various posts and reviews. Just wondering, thanks!

    • says

      Hi Jana,

      She will tell you if you are up 4 hours past dinner, you should add another snack in. We eat dinner around 5 or 6 so I would add one more snack in at 8 p.m. since I am a night owl and don’t go to bed until 11:30 or so. She does mention this in the book…she wants you eating every 2-3 hours no matter what which is why I would add in the evening snack.

  16. Hanan says

    Dear Tammy,

    can you tell me if the portions for meat and fish listed in ounces on page 107 of the book is for raw or cooked weight?

      • Hanan says

        Thank you very much. Ihave some additional questions I hope that you can help:

        In the book it says that we can have all types of vinager but I noticed that balsamic vinager has 3 grams of sugar listed on the label per tablespoon even though sugar is not listed in the ingredients, can we use it.

        Also, in the condiment section the book lists Salsa in phase 1 and 3, can you recomend a brand to use?

        • says

          She does say Balsamic is okay. I know I used it…I think the sugar must be low enough to use.

          I found Salsa at Target that was their brand and it did not have any sugar in it. I believe it was the Market Pantry brand. Organic salsa’s usually don’t have extra sugar added either.

          I hope this helps Hanan! :)

  17. Mel says

    I just started the Fast Metabolism Diet and ran across your site. I wonder how you have been maintaining your weight after the diet was complete.

    • says

      Hi Mel,

      I am still working on losing a few more pounds. I have found that I need an easier meal plan and recipes my entire family will eat. Weight Watchers has been where I have always found my success. The FMD is a great jumpstart to get your metabolism going but now I need something I don’t have to plan as hard for my meals and snacks. My co-worker has been doing the FMD since last April and she continues to eat according to plan. She continues to lose and can cheat a bit because her metabolism is on fire! She has lost almost 40 pounds!

  18. debbie says

    thanx for sharing. I just started the diet today, inspite of not having yet bought the book. My only questions is the portion sizes. In phase one I understand the portion size to be 1 cup of the grain. Beyond that I am winging it. I see you are doing 1.5 portions so I can see on some of your measured items how to translate that to my needs. Can you direct me to where I can see it all in writing. I tried Haylie’s website but couldn’t locate the amounts. Thanx again for all your support.

    • says

      Hi Debbie. Your best bet is to use the book and those recipes. You do have that correct? I found it hard to figure out portions too but you will catch on. In the book she will direct you on what portions to use by how much you need to lose. I hope this clarifies your question. Good luck!

  19. Kathy Willette says

    My husband and I will be starting the FMD on Monday. We working on getting our meal plan for the week figured out. We could use some help with some recipes. I would also like to be added to FB. I don’t know where to find some of the food suggested in the book. I would like to know the certain brand named foods used and where they can be found. Any help would be useful.

    • says

      Hi Kathy,

      Check out Pinterest for recipes. Here is a link to some great ones:|typed&term_meta[]=Metabolism|typed&term_meta[]=diet|typed

      I found that Trader Joe’s had a lot of the brands, Safeway has all the Applegate Nitrate Free meats and Whole Foods has a good amount of products too. Do worry about the brand as much as the specific product. I think the bread was the hardest for me to find and started using Dave’s Killer Bread Unsprouted grain. (Found it at Safeway too.)

      Good luck with the FMD program. It really works! I am working on another program now so gearing up for some changes myself.

      • Kathy Willette says

        Thank you Tammy for your prompt reply. We do not have Saveways in Houston. I think I have seen Trader Joes around. Have you tried Ezekiel bread? It is the frozen food section. What kind of jerky do you use?

        • says

          Yes, the Ezekiel brand bread is FMD approved and is really good. Especially with almond butter! I used Perky Jerky from Target. It is the best I found as it is softer than any other brand I purchased. You might be able to find it on Amazon also.

  20. Cathy says

    I bought the book last year but I have moved since. There is a recipe it had chicken and apples. It was very good.
    I would like the recipe if you can find it.

  21. Jean says

    Looking for real people to blog about this diet with. My husband and I are following it perfectly and I have lost only 4 pounds in 3 wks. I agree it’s healthy eating, but I sure wanted to lost weight as well. Any comments?

    • says

      Are you following the plan exactly Jean? You need to make sure you are eating enough food too or your body goes in starvation mode. Are you able to exercise? I would suggest adding 3 days of at least 30 minutes of activity. Even walking works! I know it took my body a bit to shed the pounds and I know with some friends, it wasn’t until the very end that they let go of the extra pounds.

      Keep going! You can do this. Right now I am doing a similar eating plan called 21 Day Fix: It is very similar to the FMD but to me it is easier since it comes with portion containers and there are not switching the foods in different phases. If you want, feel free to try it. I started on Monday and have lost 2.6 pounds already. It also includes a great workout program. Lots of toning and easy to do exercises! Feel free to let me know if you are interested.

    • says

      Hi Pam, I am no longer doing the FMD and do not have access to the Facebook group any longer. I would do a search on Facebook and see if there are any groups out there. Sorry!

  22. Lulu says

    Hi, thanks for sharing your experience with this diet, I just started yesterday. I have about 10-15 lbs to lose. I am really shocked at how hungry i have been though, and yet everyone else seems to think it is TOO much food?!! I think it is such a tiny amount! I am following the book perfectly I think;
    Breakfast – cup of oatmeal with cup of fruit
    snack – apple
    lunch – open faced sandwich on Ezekiel toast with turkey and a piece of fruit
    snack – piece of fruit
    dinner – made the chicken and wild rice slow cooker meal.
    So far, I am very tired, head achy (and all I ever had was green tea before this, 2-3 cups a day), and I am not exactly super hungry but not full/content.
    Im hoping to feel lighter and more energetic soon.


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