The Fast Metabolism Diet (33 page)

glycoprotein

GMO foods

grains and starches,
4.1
,
10.1
.
See also
carbohydrates
;
specific types

for gluten-free diets

Phase 1,
3.1
,
3.2
,
3.3
,
3.4
,
3.5
,
3.6
,
5.1
,
bm1.1

Phase 3,
3.1
,
3.2
,
3.3
,
5.1
,
bm1.1

portion sizes

grapefruit: Baked Cinnamon Grapefruit

Endive Tuna Salad

Graves’ disease,
2.1
,
2.2

green vegetables,
3.1
,
3.2
,
3.3
,
3.4
,
3.5
.
See also
vegetables
;
specific vegetables

Guacamole, Creamy

guilt, avoiding,
1.1
,
7.1
,
10.1

halibut: Broiled Halibut with Broccoli

Coconut Pecan-Crusted Halibut with Artichoke and Dip

Hashimoto’s disease,
2.1
,
2.2

HDL

heart health,
3.1
,
9.1

hemoglobin A1C

herbs and spices,
3.1
,
4.1

Phase 1,
3.1
,
bm1.1

Phase 2,
3.1
,
bm1.1

Phase 3,
3.1
,
bm1.1

holidays.
See
celebrations

hummus: Cucumber Hummus Toast

Endive Tuna Salad

Hummus Turkey Roll-Up

Sweet Potato Hummus and Cucumbers

White Bean and Dill Hummus

hyperthyroidism

hypoglycemia

hypothalamus,
2.1
,
3.1

hypothyroidism

immune function

inflammation,
3.1
,
3.2

inositol,
3.1
,
3.2

insulin

insulin resistance,
3.1
,
3.2
,
3.3

iodine

jerky

Turkey Jerky

Jicama, Nutty, with Lime

kale: Beef, Kale, and Leek Soup

Spicy Red Pepper Fish with Lemon-Garlic Kale

Turkey, White Bean, and Kale Soup

keto-acidosis,
3.1
,
10.1

kidney function

lactic acid buildup

lactose

LDL

Leek, Beef, and Kale Soup

legumes,
3.1
,
3.2
,
5.1
,
5.2
.
See also
beans
;
lentils

lemonade

lentils: Avocado Chili

Lentil Stew

leptin,
1.1
,
2.1

lettuce wraps.
See
sandwiches and wraps

lifestyle changes.
See
Fast Metabolism living

lipid panel

liver health and function,
1.1
,
2.1
,
2.2
,
3.1
,
4.1

alcohol and,
4.1
,
10.1
,
10.2

foods to support,
3.1
,
3.2

sugars and

low-carb meals and diets,
3.1
,
3.2
,
8.1

lunches
.
See also
meal maps

Phase 1,
3.1
,
3.2

Phase 2,
3.1
,
3.2

Phase 3,
3.1
,
3.2
,
3.3

timing

lysine

main courses: Phase 1,
11.1
,
11.2

Phase 2,
11.1
,
11.2

Phase 3,
11.1
,
11.2

maintenance rules

manahexolose

mangos

Frozen Mango Fat-Burning Smoothie

massage,
3.1
,
4.1
,
6.1
,
7.1
,
7.2

meal maps

blanks

Super-Simple option

week one

week two

week three

week four

meal timing,
1.1
,
4.1
,
4.2
,
5.1

after completing the diet,
10.1
,
10.2

Phase 1,
3.1
,
3.2
,
3.3

Phase 2,
3.1
,
3.2

Phase 3,
3.1
,
3.2

skipping meals or snacks,
1.1
,
4.1
,
7.1
,
8.1
,
10.1

measuring yourself

meats,
4.1
,
10.1
.
See also
food lists
;
protein
;
specific types

Phase 1

Phase 2

menopause

milk
.
See also
dairy foods

minerals

mitochondria,
2.1
,
3.1
,
3.2
,
10.1

muscle: fat burning and,
3.1
,
3.2

stress or starvation and,
1.1
,
2.1

muscle development,
3.1
,
3.2
,
3.3
,
4.1
,
10.1

acid levels and

exercise and,
8.1
,
10.1

Phase 3 toning

mushrooms: Egg White, Mushroom, and Spinach Omelet

Stuffed Mushrooms

nitrates

norepinephrine

nut butters

Almond Butter-Stuffed Celery

B and B Toast

nutrient density

nutritional supplements

nuts and Seeds,
3.1
,
3.2
,
11.1
.
See also
specific types

Berry Nutty Oatmeal

oatmeal: Berry Nutty Oatmeal

Berry Nutty Oatmeal Smoothie

gluten-free

Oatmeal

Oatmeal Fruit Smoothie

obesogens

oils,
3.1
,
5.1
,
bm1.1
.
See also
fat, dietary;
food lists

Olive and Tomato Salad

olive oil

omega-3 fatty acids

omelets.
See
eggs

organic foods,
4.1
,
10.1

organic wine

oysters: Oysters Canapé

Oysters on the Half Shell

pancreas,
3.1
,
3.2
,
3.3

parties.
See
special events

pasta: Chicken Sausage with Brown Rice Fusilli

Shrimp and Veggie Stir-fry with Quinoa Pasta

peanut butter

pecans: Coconut Pecan-Crusted Halibut with Artichoke and Dip

peppers: Chicken and Quinoa Risotto

Pepperoncini Pork Roast

Roast Beef-Stuffed Green Chili Pepper

Stuffed Red Bell Pepper

Tuna Salad Stuffed Red Pepper

Phase 1,
3.1
,
3.2

blank meal maps,
5.1
,
5.2

exercise,
3.1
,
3.2
,
4.1
,
5.1
,
5.2
,
6.1
,
10.1

food lists,
3.1
,
3.2
,
bm1.1

ideal meal maps,
6.1
,
7.1
,
8.1
,
9.1

meal timing,
3.1
,
3.2
,
3.3

pocket guide

recipes

super-simple meal map

typical day

Phase 2,
3.1
,
3.2

blank meal maps,
5.1
,
5.2

exercise,
3.1
,
4.1
,
5.1
,
5.2
,
6.1
,
10.1

food lists,
3.1
,
3.2
,
bm1.1

ideal meal maps,
6.1
,
7.1
,
8.1
,
9.1

meal timing,
3.1
,
3.2

pocket guide

recipes

super-simple meal map

typical day

Phase 3,
3.1
,
3.2

blank meal maps,
5.1
,
5.2

exercise,
3.1
,
4.1
,
5.1
,
5.2
,
6.1
,
10.1

food lists,
3.1
,
3.2
,
bm1.1

ideal meal maps,
6.1
,
7.1
,
8.1
,
9.1

meal timing,
3.1
,
3.2

pocket guide

recipes

super-simple meal map

typical day

pH levels

Pineapple, Pork Tenderloin with Broccoli and

pine nuts: Nutty Jicama with Lime

pituitary gland,
2.1
,
2.2
,
3.1
,
3.2

pleasure,
1.1
,
2.1
.
See also
enjoying your food

pork: Pepperoncini Pork Roast

Pork Tenderloin with Broccoli and Pineapple

Rosemary Pork Roast with Sweet Potato

portion sizes,
5.1
,
6.1

positive affirmations

potassium-rich foods

preservatives,
1.1
,
4.1

processed foods,
1.1
,
10.1
,
10.2

protein,
2.1
,
2.2
,
3.1
,
10.1
.
See also
food lists
;
specific types

acid levels and

alcohol and

before a splurge

Phase 1,
3.1
,
3.2
,
3.3
,
3.4
,
3.5
,
bm1.1

Phase 2,
3.1
,
3.2
,
3.3
,
bm1.1

Phase 3,
3.1
,
3.2
,
3.3
,
bm1.1

portion sizes

for post-workout snacks

vegetarian or vegan diets and,
4.1
,
5.1
,
5.2

Quesadillas, Avocado

quinoa: Chicken and Quinoa Risotto

Coconut Curry Chicken

Sesame Chicken Stir-fry

red peppers.
See
peppers

refined sugars,
3.1
,
3.2
,
4.1
,
10.1
.
See also
desserts

preparing for a sugar binge

reverse T3,
1.1
,
1.2
,
2.1
,
2.2
,
2.3
,
2.4

rice: Filet Mignon with Brown Rice

Italian Chicken and Wild Rice

Sesame Chicken and Rice

rice: Filet Mignon with Brown Rice

Shrimp and Veggie Stir-fry with

rice milk

Risotto, Chicken and Quinoa

Roll-Up, Hummus Turkey

Rosemary Pork Roast with Sweet Potato

RT3,
1.1
,
1.2
,
2.1
,
2.2
,
2.3
,
2.4

Salad Dressing and Veggie Dip: Phase 1

Phase 2

Phase 3

salads: Endive Tuna Salad

Olive and Tomato Salad

Phase 1,
11.1
,
11.2

Phase 2,
11.1
,
11.2

Phase 3,
11.1
,
11.2

Shrimp Salad

Steak and Spinach Salad

Three-Egg Salad

Tuna, Green Apple, and Spinach Salad

Tuna and Cucumber Salad

Tuna Salad Stuffed Red Pepper

salmon: Baked Salmon and Sweet Potatoes

Smoked Salmon and Cucumbers

sandwiches and wraps: Avocado and Turkey Lettuce Wrap

Open-Faced Turkey Sandwich

Phase 1,
11.1
,
11.2

Phase 2,
11.1
,
11.2

Phase 3,
11.1
,
11.2

Roast Beef, Horseradish, and Cucumber Wrap

Roast Beef, Mustard, and Lettuce Wrap

Sliced Chicken Wrap

Sprouted-Grain Turkey Wrap

Steak and Asparagus Lettuce Wraps

saunas

sausage: Chicken Sausage with Brown Rice Fusilli

seafood.
See
fish
;
protein
;
specific types

seasonal eating

serotonin

Sesame Chicken and Rice

Sesame Chicken Stir-fry

sex hormones,
2.1
,
2.2
,
2.3
,
4.1

shrimp: Shrimp and Veggie Stir-fry with Quinoa Pasta

Shrimp Salad

for snacks

skipping meals or snacks,
4.1
,
7.1
,
8.1
,
10.1

Smoked Salmon and Cucumbers

smoothies: Berry Nutty Oatmeal Smoothie

Frozen Mango Fat-Burning Smoothie

Oatmeal Fruit Smoothie

Watermelon Smoothie

snacks,
5.1
,
10.1
,
10.2
.
See also
meal maps

before and after exercising