Fast Metabolism Diet Tips

Phase 3: Gluten Free, Sugar Free Seedy Bread!

Today I want to share with you the highlight of my eating week, and it’s good timing too since it’s phase 3 for all of us following the fast metabolism diet. Since starting FMD I haven’t really missed having bread. Don’t get me wrong, I love the taste of freshly baked white bread with melted butter, but it’s not really something that I crave. In New Zealand there isn’t a great variety of organic gluten free bread and of the small range there is, the price is high and it’s pretty much not worth it because it is not strictly FMD compliant anyway (plus the loaves are rock solid).

During Celiac awareness week a couple of months ago the New Zealand Herald (newspaper) published a pull out magazine with a bunch of gluten free recipes which my mum spied and promptly started experimenting with. One of our now favourite weekly recipes is “seedy bread”. So here is the original recipe for those of you who aren’t following FMD.


A few people I know have made this version with success. It seems to be a fool proof recipe. Only 1 person had an issue both times she made it, it came out sticky in the middle but it wasn’t under cooked. In the end we blamed her oven.
If you are on fast metabolism diet then here is the compliant sugar free recipe for this delicious phase 3 bread:

1 cup of sunflower seeds
½ cup of linseeds
2 Tbs black chia seeds
½ cup of slivered almonds (we use pumpkin seeds instead)
1 ¾ cup quinoa flakes
1/3 cup of psyllium husk
½ tsp salt flakes
1 ½ cups of water
¼ cup melted coconut oil
2 Tbs Birch xylitol (granulated form)
Note: Currently the organics shops we go to have been having supply issues with quinoa flakes so we came up with a variation that ended up being even better! Replace quinoa flakes with 1 cup of rice flakes and ¾ cup of uncooked whole quinoa (whatever colour it doesn’t matter)and up the water to 2 cups as the rice flakes are more absorbent.
1. Mix all dry ingredients together ensuring that they really are mixed well
2. Add water
3. Mix toughly
4. Press into a loaf tin lined with baking paper

5. Leave in the fridge overnight
6. Pop it in the oven on 150 degree Celsius for 30 -50 minutes (or until cooked)
7. Let the loaf stand until cool before cutting.

2014-11-14 09.42.52
We cut our loaf into about 14 pieces and freeze them in snap lock backs (2 pieces per bag). I love having this with chicken bacon and eggs for phase 3 breakfasts.

Phase 3 Breakfast

Or even 1 piece as a snack with some almond butter, mmm. This bread is at its best when toasted. I find I have to put it down twice as it takes a while to toast up and then it comes out sizzling and crakling!

Bread States
I hope you love this recipe as much as we do, not a single person I have offered it to didn’t like it!


Surviving Phase 1 on the Fast Metabolism Diet

I am writing this series to share my experiences on this diet and sharing my tips and tricks to make it a little easier to get through the common difficulties of each phase. Phase 1 is my favourite phase as I am a fruit lover and this phase accommodates most fruits. Plus you get to feel full from having all those grains. If you like this post you can check out my tips on how to survive phase 2 here.

That meal breakdown for phase 1 is:


1 Grain Serving, 1 Fruit Serving
Snack 1 1 Fruit Serving
Lunch 1 Protein Serving, 1 Vegetable Serving, 1 Grain Serving, 1 Fruit Serving
Snack 2 1 Fruit Serving

1 Protein Serving, 1 Vegetable Serving, 1 Grain Serving

I usually don’t get hungry in this phase but if you find that you do I would suggest adding more vegetables. I take extra tomatoes as snacks as well as salad or boiled vegetables seasoned with spices. I found the large grain servings were an adjustment in the 1st couple of weeks, having 1 cup of rice for lunch and dinner was a little over whelming. I would suggest you need to find a couple of different grains to have for lunch and dinner so you don’t get sick of anything. I have oats, rice and pasta each day otherwise by Tuesday night I have eaten 4 cups of rice which is just a little bit sickening. I suppose it’s OK if you love rice though! This phase is easy to pre-prepare, especially snacks as they are just a piece of fruit.

Typical Phase 2 Food and Meal Prep Diary:

Note I am on the smallest portion size as I only have a little bit more weight to lose so ingredient quantities may vary for you. If you need to lose more you get to eat more!

Breakfast: I always make my breakfast the night before in phase 1 and 3. I make fridge porridge which soaks overnight and is always delicious. I get ½ cup of old fashioned oats and combine in a plastic container with ½ cup of defrosted frozen mixed berries (raspberries, blueberries and strawberries) and ½ a cup of apple and some rice milk/water for consistency. I defrost the berries as I like them to mush into the porridge and I find that they stay frozen in the fridge overnight if they aren’t thawed a little 1st. The apple I make myself as I find that canned apple or baby food apple that you can buy from the store is firstly expensive and secondly has refined sugar added to it. You can skin and chop up the apple to boil it and then puree it. Alternatively, one day I got lazy and just grated a green apple, skin on, into the porridge and it was equally as good. If you are using rice milk then you are supposed to treat it as part of your grain serving so just be careful of that i.e. rice milk and oats combine = ½ cup for me. I then leave this in the fridge overnight and grab it and go in the morning. I eat it when I get to work at about 7:15am.

Phase 1 Breakfast

Snack 1 &2: Snacks are so easy on this phase. Just pick fruit that you like and there you go, no prep required in most cases. I usually opt for apples, pears and oranges. Sometimes at the markets they have cheap pineapple and mango’s so I get those and make a mini fruit salad that you can have for both snacks. I like to challenge myself to not eat the same fruit twice in one day which keeps things interesting although not everyone has this luxury as fruit is seasonal depending on where you live.

Phase 1 Snacks

Lunch: I keep lunch simple. It’s winter where I live so I have boiled veggies (cabbage, broccoli, beans, carrots, garlic and spinach) with some kind of roast or fried meat. If I am frying I use a nonstick pan with herbs and spices in water or leftover broth (no oil in this phase) and the opposite grain that I plan to have for dinner. Either brown rice quinoa mix or rice vegetable pasta spirals. My most common mistake is I forget the fruit with lunch. I feel so full by the time the main meal is done I forget about it and remember an hour later that I didn’t have it which is annoying so remember your fruit!

Phase 1 Lunch or Dinner

Dinner: Dinner is similar to lunch. Some kind of meat and try and alternate boiled vegetables or salad with whatever you had at lunch. Same with the grain I have pasta for 1 and rice for the other.

An experiment for interest only – No counting remember!

As a little experiment I plugged the above typical phase 1 food diary into as I did in the phase 2 post. Can I just reinforce that Haylie says no counting and I don’t do this on a regular basis, trust me, the feeling of freedom I get from not having to calculate everything I put in my mouth is overwhelming, I’m never going back! But out of interest as someone who was a calibrated kcal counter I wanted to see how it compared. Here are the results:

Phase 1

Approximately 1600 calories which is pretty decent. Note the macro percentages: Carbs: 66.5%, Fat: 10.9%, Protein: 22.6%. I definitely don’t feel hungry on this phase despite the amount of carbs. I guess that the fruits are pretty low GI.


Exercise for phase 1 is of course cardio. I always try and do at least a 30 minute session on both of the days and I like to mix it up. It’s not all about slogging on the bike, treadmill or cross trainer at the gym. If you hate boring yourself on the cardio equipment maybe you could consider a more social team sport or activity you can do with a friend. I play squash with my partner every Tuesday which is fantastic cardio, constantly sprinting and changing direction. Or if none of that kind of thing is available to you could do something like swimming or water walking as both these exercises are low impact and a bit different from the usual brick wall that you stare at while you’re on the bike. If you really must use the cardio equipment there are also ways to spice up your cardio routine in the gym. Doing interval training is an option, I like to do run walk combos for example 1 minute walk on an incline of 5% followed by 1 minute running on the flat, repeat 10 times. Then week to week you can keep improving the speed you run or the incline you walk and eventually pump up the intensity even more by playing with the times i.e. 30 second walk 1:30 run. This gives you something to focus on and a goal to strive for each week. Also the varying speed keeps you body guessing and gives a way more satisfying burn! This method is easily transferable to the elliptical, rowing machine or bike. Finally, in more recent months I started HIIT (High Intensity Interval Training). This seriously gets the heat pumping and can be as complex or as simple as you want it. Generally you can’t do this for more than 20 minutes if done properly it really is fun and you will be sweating bullets! I use this when I can’t get to the gym (or can’t be bothered) as you can do it at home with no equipment.

I think that is another good point, you should be sweating. Your heart rate should be elevated, your armpits should be sweaty and your face should be pink. That doesn’t mean that you have to do sprints or anything too crazy because everyone’s fitness levels are different. The main thing is that you feel mildly uncomfortable, no more leisurely walks in the park because that is not going to rev up your metabolism!

My closing statements:

This phase is my favorite for eating but my least favorite for exercising. I think that it is important to find fruits that you like and convince yourself that they are treats. I definitely believe that the psychological aspect of this diet is very important. You need to believe hole heartedly in what you are doing and enjoy the things you are eating. There are plenty of yummy dishes that can be made in this phase because you have all the elements: curries or stews with rice, pasta dishes with tomato sauce, soups full of lentils and deliciously fruity porridge for brecky. I always like to hit the beetroot, carrots and tomatoes hard on these days because I miss them on phase 2.

It is also important that you do at least 1 day of cardio training, even if it just a 20 minute HIIT session, to really get your heart pumping and metabolism all fired up. I do notice the effects especially when I work out in the morning. I am a lot hungrier than usual and have to up the vegetable and water intake so I don’t go looking for other things to eat! If you do workout in the morning make sure you eat beforehand. I swap my snack and breakfast around and just take the extra veggies to fill in any gaps throughout the day.

Good luck on phase 1 and enjoy your food because up next is phase 2 and you want to go into it feeling satisfied!

My Review of the Fast Metabolism Diet

I wanted to write this review without reciting the book to help anyone who is considering this diet. The diet definitely appears extreme on the surface but I wanted to share my account of it and how it really has surprised me and changed, well, my life! If you are curious to see my results check them out here. This review is purely about the expereience.

The Fast Metabolism Diet – What it’s all about

The purpose of the Fast Metabolism Diet (FMD) is to heal your metabolism in 28 days and subsequently you are going to lose a little weight. Unfortunately it appears very gimmicky as they advertise it as “lose 10 pounds in 28 days by eating more!” Let’s face it, if someone told you that you could lose 10 pounds in 28 days you would be asking where to sign. But just put aside the advertising hype for a second and understand what it is that you are signing up for. What this diet entails is eating in a strict and particular way which will satisfy the nutrient and energy requirements of your body and calm the hormones encouraging the body to stop storing fat and start burning it instead, hence the weight loss part of it. But weight loss is not the only side effect of this diet although that is how it is sold to you. There are also countless benefits to your health as well. There is no starving, no hunger pangs and no calorie counting if you are doing it correctly which can be kind of scary if you have come from serial calorie counting or low carb diet background. There are carbs galore on this diet! Although it is a 28 day diet depending on how badly damaged your metabolism is or how much weight you want to lose it may take a couple of cycles to reach your goal so don’t be disheartened if you complete the 28 days and haven’t lost all the weight you intended, you should hopefully recognize the benefits not only in the way you feel but your appearance too. Remember the scale isn’t the be all end all of fat loss measurement.

The diet is set out in 3 phases which complete a “round” if you like, in 7 days. Therefore there are 4 “rounds” in 28 days. Each phase has a specific function which is explained in the book and there is a set grocery list and set portion sizes for each phase which vary depending on the amount of weight you want to lose. These are important so follow them. I printed all 3 grocery lists, the portion control table and the phase specific meal plan (fruit, grain, protein, and vegetable on what day for what meal) and stuck them to my fridge so there were no excuses.

The diet a nutshell

Phase 1 focuses on fruits and grains and is personally my favourite phase. You can eat most fruits and the grains really keep you full. This phase is on Monday and Tuesday and you are encouraged to do a cardio workout on 1 at least, or both of these days. Phase 2 is protein and vegetable only phase, however there are certain vegetables that comply so things like carrots and tomatoes are out because of their high GI values. It is extremely limited and this is the hardest phase for most people. You have 3 main meals of protein and vegetables and 2 snacks of just protein, although vegetables are unlimited if you get hungry. In this phase you are supposed to do resistance training i.e. lifting weights for at least one or both of the days. Phase 3 is a popular favourite amongst most people as it allows healthy fats such as nuts, oils and hummus, with moderate grain and protein and very restricted fruits (just certain berries and peaches which aren’t in season for me at the moment :().

The Rules

There are also rules; no dairy, no caffeine, no corn, no wheat, no preservatives, no sugar, no soy, no alcohol, no dried fruit, no juices, no artificial sweeteners, no non grocery list foods to be added, drink half your body weight in pounds in ounces of water, minimum exercise 3 times a week as per phases. No skipping meals, follow the phases in order and eat every 3 hours. So this sounds like no fun right? Pretty much every food you enjoy is off the menu. I know that definitely in New Zealand dairy is a staple of our diets and sugar is in almost everything that has a wrapper, as I found out.

It sounds extreme. So how are you supposed to cope with this?

Yes when I first read the rules I was like there is no way that I can give up sugar let alone all that other stuff. I am pretty lucky as I am a very fussy eater. I don’t drink coffee, tea, fizzy drink or alcohol or have any kind of craving for beverages like fruit juice. I have always drunken large amounts of water so this was very easy for me. The only aspect of the dairy replacement that I had to adjust to was not having cow’s milk on porridge, but I actually love the alternative (fruity oats soaked overnight in the fridge) so that is another plus. It was the wheat corn and sugar that were the most challenging for me. Previously I had been a huge sugar consumer. We are talking blocks of chocolate in one sitting, bags of lollies and whole packets of cookies nom nom nom. I didn’t have that sick feeling that people get when they eat too much sugar, I could just keep going and I definitely craved it. So I was very nervous about how I would go. Boy was I amazed that pretty much everything in a package in the supermarket has 1 of those 3 ingredients in it. Sugar in ready roasted chicken, sugar in tomato pasta sauces, dextrose (corn derived) in meat such as corned beef and chicken bacon, wheat is in everything as well. So it’s safe to say that the easiest way to comply with this diet is to make everything from whole natural foods. Don’t buy sauces or processed/flavoured meat. As for how I went on the no sugar side of things. I actually was full enough and my hormones were probably balanced so I didn’t actually crave or even feel tempted to have a piece of cake or chocolate. In fact I planned to eat out at a buffet at the end of the 28 days and was dreading it because I didn’t want to ruin my streak. I also found that my pallet changed after the 1st two weeks as well. Fruit suddenly tasted so much sweeter, and everything else was way tastier for some reason. I guess sugar dulls your taste buds?

Tips to get through:

  • Read the book: there is so much information in the book. It explains why you are doing each and every little thing. It explains why you can’t have certain foods at certain times. It explains why you probably feel really crappy in the 1st two weeks especially on phase 2. There are so many helpful hints and I would actually recommend re-reading it. My mum has read it 3 times now and every time she tells me something we over looked the 1st time. If you don’t want to pay the money then get it out from the library, that’s what I did. Haylie is releasing a new version soon I believe so when that comes out I’m going to buy it for sure.
  • Plan EVERYTHING: I would definitely say that you cannot do this diet successfully if you don’t plan. There is way too much to think about, you are constantly eating and if you are a busty person who works all day and pretty much just comes home to sleep then pre-preparing meals is what you will be doing. It’s extremely hard to find places to eat out or “healthy” fast food chains that comply with this diet. Plus, when you plan it saves you running back and forth from the supermarket every other day because you forgot something or ran out of phase specific veggies or fruit.
  • Get ready to cook A LOT: as stated above you will be cooking all your meals from scratch. Fortunately my mum is home all day so she takes care of the cooking 70% of the time and I just buy the food. Alternatively you can…
  • Cook once, eat twice: Because there are only 2 days (or 3 for phase 3) I like to cook a double meal and have it for lunch 1 day and dinner the next. Or just have the same dinner two days in a row. When you realize how much cooking is involved then you learn to appreciate leftovers. Another great tip is to cook big meals, split them into portions and then freeze them for those times when you just cannot be bothered cooking. After a while you build up an inventory of meals and trust me they are life diet savers!
  • Keep it simple to start with: I went crazy and got hold of the cook book and made all sorts of disgusting healthy smoothies and buckwheat pancakes which were just yuck. For the 1st two weeks just make simple food that you are used to. Roast meat, boiled veggies, rice, porridge, omelettes. These were and still are all staples for me.
  • Learn the jargon: when you first step into the world of organic whole foods you will encounter 101 ingredients that could be grown on an alien planet for all you know. You need to do the research. Just Google every ingredient on the food label or in the recipe. Just because something is organic or gluten free it doesn’t mean that it is FMD compliant. Usually there are corn products in gluten free stuff. There are also ingredient substitutes for your favourite recipes. The big ones for me are; Birch Xylitol which I use like sugar, it is FMD compliant and it doesn’t have the blood sugar response that sugar has although it still has calories, Cacao powder which tastes the same as cocoa powder just way more expensive, brown rice pasta which to me tastes no different to the real deal and sprouted grain bread which may be hard to come by but if you are used to eating seedy brown bread the difference is minimal. My mum actually made this beetroot chocolate cake on the weekend and it was delicious. So there are compliant desserts that don’t taste like crap I promise you, you just need to work your way up to them and learn the substitutes.

When you get past the 1st couple of weeks and get in a routine this stuff becomes second nature and is actually really easy. I was the biggest chocoholic before and never in my wildest dreams would I think that I would want to continue this lifestyle by choice. But I honestly feel better for it. I am more aware of my body, the way it feels when I eat certain foods and the general feeling of being healthy is like high of its own. It really is easy once you have taught yourself the basics. It definitely helps having someone else in your household that is doing this too, although it is not impossible to do it on your own especially when you are the one cooking for the family.

I would like to end this post with the some food for thought. Even though I had more rapid weight loss on low calorie high protein diets there was something different about this for me. I definitely feel like it was fat that I was losing as opposed to other times where I was just getting lighter. I have come to realise something with the number on the scale yo-yoing up and down for the last year and a half. Be wary of rapid weight loss. When it comes off fast it tends to go back on even easier. Even though on FMD I lost 3.2kg in 28 days which is only 7 out of the advertised 10 pounds (not a bad effort), it felt different for some reason. It didn’t feel like I was punishing my body. I instead have this elated feeling of happiness and wellbeing. There is a famous quote which I feel applies to my experience on this diet (not sure who said it) “Once you start to see the results it becomes an addiction”. I challenge you to take charge of your health and give this a go even just to experience the high you get from having a clean system. You miss 100% of the shots you don’t take and you never know this could very nearly be the last diet you ever go on.

Surviving Phase 2 on the Fast Metabolism Diet

I thought I would write some phase specific tips on how to get through each phase of the FMD. I will start with phase 2 as this seems to be the hardest phase for everyone. I will admit in the 1st few weeks I hated phase 2 with a passion, I mean fine no grains but then they take away carrots and tomatoes as well? Come on! But now I’m on my second cycle of 28 days don’t seem to mind. I think it is because I figured out how to prepare the food in a way that I like and I found a silver lining. I love weight training so I think of that as my treat. The food is boring but my reward is a fun gym session. Plus, because I work out after work I just imagine all the protein as I am eating it and how it is going to help me feel awesome in the gym and really kick my body into fat burning mode, because as you must know by now high protein diet plus the long lasting calorie after burn of weight training equals metabolism fat burn in over drive!

So the meal breakdown for phase 2 is:

Breakfast 1 Protein Serving, 1 Vegetable Serving
Snack 1 1 Protein Serving
Lunch 1 Protein Serving, 1 Vegetable Serving
Snack 2 1 Protein Serving
Dinner 1 Protein Serving, 1 Vegetable Serving

Now remember, vegetables are unlimited so every meal could technically be Protein and Vegetable but it’s up to you. Obviously these are not the most glamorous meals so this is the time to really go hard on herbs and spices. Some of my favourite things to have on this phase are soups, stews and of course roasted meat with boiled vegetables. My favourite snacks are meatballs.

Typical Phase 2 Food and Meal Prep Diary:

Breakfast: I will get up slightly earlier on these days as I don’t like to pre-prepare phase 2 breakfasts. I always have an omelette as I can’t imagine vegetables at breakfast any other way, it’s just wrong! I have a small non-stick fry pan the perfect size for omelettes which I picked up for $10 from a homeware store. I put in a ¼ of a cup of water, half an onion (red or brown) and kind of let the onion boil until it’s nice and soft. Just before all the water disappears I add spinach (about 4-5 medium leaves ripped up into small pieces by hand) and let that soften up as all the water boils off. I then add pre-cooked meat, usually chicken or ham (this morning I tried leftover mince this morning and it wasn’t bad!) and then immediately add the egg whites. Once it is cooked I serve with raw sliced red capsicum because they are crunchy and sweet. Now I cheat a little on the quantities in this omelette as I have 50 grams of cooked meat and the three egg whites whereas the portions indicate that a protein serve is 3 eggs OR 100 grams of meat. I am on the lowest weight loss amount therefore smallest portion sizes, I’m sure it would be easier for people who need to lose more weight as they get to eat bigger portions. I eat breakfast at 6:30am, I find that this keeps me full for long enough to get me through to the snack at 10:30am which is a little more than the 3 hour max you are supposed to go without eating but I did add 50 grams of meat so whatever.

Snack 1 &2: My snacks are usually the same for both snacks on both days, cook once eat twice I always say. Or four times in this case. I like to cook up pork meat balls on Tuesday night. You can even have them a phase 1 protein for dinner and save the leftovers for phase 2. So I take 600 grams of pork mince (this makes a dinner and phase 2 snacks for two people) finely chop an onion, celery, fresh coriander and ginger as well as adding garlic herb salt and 1 egg white for binding. I put all that stuff in a bowl and mix with my hands. Then roll little meat balls weighing approx. 40 grams (these will shrink down to approx. 25-30 grams when cooked) and put them on an oven tray lined with baking paper. Then I cook them in the oven for 20-30 minutes and just keep checking them till they look like they are done, Yum! Note my phase 2 snack portion size is 50 grams of meat, this may be different for you.

Extra tip: don’t forget the fruits in this phase are lemon and lime. I like to dissolve birch xylitol (FMD compliant substitute I use for sugar) in boiling water then add the juice of a lemon and lime and add cold water till it’s the desired temperature. This is a supplementary drink that you can have between meals and snacks if you feel hungry.

Lunch: I generally keep lunch simple. I either have a cut of meat which is roasted in the oven with boiled vegetables or a simple soup which I can re-heat at work. So if you want soup here’s what I do. I have an element top pressure cooker which is like the opposite to a slow cooker. It’s a big pot traps all the heat and steam inside as it boils and uses pressure to cook the food really fast. So all I do is chuck in the pot raw beef or chicken, herbs and spices that I like such as garlic, salt, cumin, mixed herbs, coriander, rosemary and vegetables such as celery, spinach or silverbeet, cabbage, onion, broccoli and of course a cup or so of water. Then put the lid on and let it do the rest. Of course you can do this in a normal pot or slow cooker it will just take longer. I like chunky soup but you can also whiz it up in the food processor if you like smooth soup. It takes about 10 minutes to prepare and 15 to cook so it’s super easy! Make a double if you want lunch for 2 days. Again cook once eat twice.

Dinner: Phase 2 dinners for some reason I always opt for a big juicy eye fillet steak or again roast meat and boiled vegetables. You can fry the steak in a non-stick pan and just use water or broth (left of juices from other times you have cooked meat) instead of oil. I season mine with garlic herb salt and it always hits the spot. I also boil my vegetables in garlic herb salt, I am slightly obsessed with it, I put it in everything!

An experiment for interest only – No counting remember!

As a little experiment I plugged the above typical phase 2 food diary into which is what I use to lose my 1st 12kgs by calorie counting. Now I know Haylie says no counting and I don’t do this on a regular basis, trust me, the feeling of freedom I get from not having to calculate everything I put in my mouth is overwhelming, I’m never going back! But out of interest as someone who was a calibrated kcal counter I wanted to see how it compared. Here are the results:

Phase 2

Approximately 1200 calories which is surprising low considering the amount of meat. Keep in mind am I on the smallest portion size as I don’t have a lot of weigh to lose. However this used to be my daily limit so it’s not that unfamiliar and I know phase 1 and 3 are a lot higher (I will do this again in surviving phase 1 and 3 posts). Note the macro percentages: Carbs: 29.7%, Fat: 14.2%, Protein: 56.1%. Again very interesting if you are or were into this kind of thing.

My closing statements:

This phase is boring but your key to making it through is flavour. I used to I get hungry so I take extra salad. I like to get red capsicum and cucumber diced, half a lemon juiced and a sprinkle of cumin. Or just take extra salad or boiled vegetables. I like to drink a big glass of water if I get an inkling of a hunger pang. But Haylie does say that you shouldn’t be hungry and if you are it’s because you aren’t eating enough vegetables.

The real adjustment in this phase is that you need to make sure you are getting enough vegetables and you need to make sure that you are drinking enough water. Common symptoms that people seem to have are headaches and constipation which usually is caused by lack of the above. I also have a magnesium supplement (dissolves in water) which helps with the muscle soreness from the weight and cardio training that I have done by the time I am in this phase and when I take it I notice I go number twos more often (too much info I’m sorry). Not sure on the science behind that but I’m sure there is a reason.

I wouldn’t recommend weighing yourself after this phase as I was always my heaviest on Friday after phase 2 had finished. I think it might be because protein doesn’t digest as quickly so maybe there is more food working your way through the system at this time making you heavier? That’s my guess and is no way scientific by the way. Find a silver lining in this very grey cloud like I did with weight training and focus on that even if it is “ Just 32 hours to go and it will be phase 3 and I can have *insert favourite phase 3 food here*”. You just have to grin and bear it, it’s only two days you can do it I believe in you!

If you liked this post please check out how to survive phase 2 here.