For the Fast Metabolism Diet - Skinny Bitch · green onions/scallions, jicama, kale, leeks, bibb...

Foods Cheat Sheet ©skinnybitch.net For the Fast Metabolism Diet

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FOODS CHEAT SHEET




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.


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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




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.




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




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 –




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)




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.




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




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


These portions are per meal, not for the whole day.




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,




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


chicken, roast beef), jerky (nitrate-free: beef jerky, buffalo jerky,

turkey jerky, elk jerky, ostrich jerky), turkey bacon (nitrate-free)




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


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)



tarragon, thyme

Garlic (fresh or powdered), ginger (fresh or dried)




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




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


These portions are per meal.




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,




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




Poultry: chicken (skinless, boneless dark or white meat, chicken

breast, ground chicken), game (pheasant), turkey (including

ground 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




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


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)



tarragon, thyme

Garlic (fresh or dried), ginger (fresh or dried)




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




Mayonnaise (safflower)

Beverages

Water. Drink half your body weight in ounces of water every day in

this phase.

Non-caffeinated herbal teas


For the Fast Metabolism Diet - Skinny Bitch · green onions/scallions, jicama, kale, leeks, bibb...

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