What do you think?
Rate this book
La dieta del supermetabolismo
Haylie Pomroy ha aiutato migliaia di persone a perdere fino a 10 chili in 4 settimane, semplicemente grazie al potere bruciagrassi dei cibi. Soprannominata «la donna che sussurra al metabolismo», la nutrizionista ci ricorda che gli alimenti non rappresentano il nemico, ma una medicina necessaria a riattivare il metabolismo rallentato e apatico al fine di trasformare l'organismo in una fornace bruciagrassi. ll suo metodo esclusivo prevede una rotazione settimanale di alimenti capace di scatenare questo processo. Mangerai molto – tre pasti e due spuntini al giorno – e nonostante ciò perderai peso. Non dovrai più contare le calorie e non rinuncerai a nessuna categoria di cibi. Scientificamente provata e utilizzata in diversi centri di cura non solo per dimagrire ma anche per combattere diabete, malattie metaboliche e croniche, questa dieta ha convinto celebrità e atleti per l'efficacia e la velocità dei suoi risultati. Un approccio che ha funzionato con tutti fin dal primo giorno, e che funzionerà anche con te mettendo letteralmente il turbo al tuo metabolismo! □ Fase 1 (lunedì-martedì) Tanti carboidrati e frutta □ Fase 2 (mercoledì-giovedì) Tante proteine e verdure □ Fase 3 (venerdì-domenica) Tutti gli alimenti precedenti più i grassi sani In 4 settimane vedrai calare drasticamente il tuo peso, e non stupirti se il tuo colesterolo si abbasserà sensibilmente e il tasso glicemico si stabilizzerà; ritroverai l'energia, dormirai meglio e sentirai meno lo stress. Con semplici schemi alimentari e oltre cinquanta ricette – compresi piatti vegetariani e senza glutine – questo libro è la soluzione per chi ha provato senza successo tutti i tipi di dieta, per chi una dieta non l'ha mai fatta ma vuole dare una sferzata al proprio metabolismo e per tutti quelli che vogliono mangiare in modo sano e naturale per essere più snelli, forti e in forma.
271 pages, Kindle Edition
First published March 26, 2013
2245 people are currently reading
2757 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 369 reviews
April 22, 2016
You can find a detailed summary of this diet at the bottom of my review. I made it so I could post it on my refrigerator and it has helped me a lot. I understand there is also an app to help you through the phases.
I've been fortunate to have a fast metabolism for most of my life, but was dismayed to note it slowed down considerably once I reached my 50's. I ate less and less but still kept putting on pounds and inches. I didn't see how I was going to change this trajectory until I found this book. I'm happy to report that this health plan did wonders in restoring my fast metabolism.
The nutritional plan is rather strict, but well worth it. There are a lot of little details and I missed many of them the first week or two. Despite this, I still had great results. The only days I felt deprived were the Phase 2 days (since I am not a big meat eater). But it really is not that hard to get through the two Phase 2 days and then you have the enjoyment of Phase 3, when you can enjoy healthy fats. When I did this diet with my daughter, she compared the final hours of phase 2 to the eager anticipation of Christmas Eve . . . only a few more hours and then you can delight in nuts, etc. So when anyone in my home is doing this diet, our standard line every Thursday night is, "Tomorrow is Christmas!"
I found I quite enjoyed the exercise recommendations: running on Phase 1, weight lifting on Phase 2, and yoga on Phase 3. I believe the exercise is key to the success of this plan. I hadn't run for years and had never lifted weights so it was very satisfying to get into shape.
When I first did this diet back in October of 2013, I dropped the 10 pounds I'd been trying to lose for years, and amazingly, was able to keep it off even while indulging in plenty of holiday goodies. Not only that, I also felt like I shed 10 years as well as the 10 pounds. I seriously feel great living this health plan.
It has been over two years since I first did the fast metabolism diet. I've repeated it a few times--about every 6 months or so. Sometimes I just do it for one week, other times I go the full four weeks. I'm always happy with the results because it really works to speed up my metabolism on top of helping me meet my weight loss goal. So I drop the weight and it stays off for a good long time before I start thinking that it's time to do the diet again.
I tried most all of the recipes in the book but find I like adapting my own recipes to meet the criteria for each phase. Also, you can find tons of recipes for each phase on Pinterest and Haylie Pomroy's website.
Here is my detailed summary of The Fast Metabolism Diet:
The Five Major Players:
1. Liver--manufactures carnitine which escorts fat to the mitochondria. This influences 90% of the metabolic rate.
2. Adrenals--secrete hormones regulating the body's response to stress of all types (physical, mental, emotional, environmental)
3. Thyroid--performs many metabolic tasks so T3 is key to the metabolic rate. RT3 is secreted in times of stress and blocks the T3 receptors
4. Pituitary--stimulates the thyroid
5. Body Substance: white fat, brown fat, and muscle--brown fat is thermogenic and enhances your metabolic rate because it releases a ton of energy from food. It is stored around the neck, under the collar bone and behind the shoulder blades.
Three Phases:
Phase 1--Unwind Stress and Calm the Adrenals Days 1 & 2
Phase 2--Unlock Stored Fat and Build Muscle Days 3 & 4
Phase 3--Unleash the Burn--Hormones, Heart, and Heat Days 5, 6, & 7
Rules:
1. You must eat five times per day
2. You must eat every three to four hours except when sleeping
3. you must eat within 30 minutes of waking
4. You must stay on the plan for the full 28 days (keep repeating if needed until you reach your target weight, then repeat either full 4 weeks every 6 months or 1 week every month)
5. You must stick to the foods allowed in the phase
6. You must follow the phases in order
7. You must drink half your body weight in ounces of water every day
8. Eat organic whenever possible
9. meats must be nitrate-free
10. Exercise according to your phase
11. No wheat (excepting sprouted or natural yeast wheat)
12. No corn
13. no dairy
14. no soy
15. no refined sugar
16. no caffeine (or alcohol)
17. no dried fruit or fruit juices
18. no artificial sweeteners or fat-free diet foods
Phase 1 (high-glycemic, moderate-protein, low-fat phase)
High in carbohydrate-rich foods
brown rice, quinoa, oatmeal, rice milk, rice pasta, tapioca
High in natural sugars
mangos, apples, cherries, cantaloupe, melon, kiwis, figs, peaches, pears, pineapples, strawberries, watermelon
High in B & C vitamins
Lean beef, turkey, tuna, lentils & legumes, oranges, guavas, kiwis, lemons and limes
Moderate amounts of protein
Vegetables
green beans, beets, broccoli, cabbage, carrots, celery, cucmbers, chilies, onions (green, yellow, red), jicama, kale, leeks, lettuce (except iceburg), mushrooms, parsnips, peas, peppers, pumpkin, spinach, sprouts, sweet potatoes, tomatoes, turnips, zucchini, squash
Herbs, etc
Brewer's yeast, broth, all dried and fresh herbs, garlic, ginger, ketchup (sugar free), mustard, pero, Liquid Aminos, pickles, pepper, chili powder, cinnamon, cumin, curry, raw cacao powder, nutmeg, onion salt, sea salt, salsa, tomato sauce or paste, stevia, vanilla, peppermint, vinegar (except rice)
Low fat
Phase 1 Exercise:
Do at least one day of vigorous cardio, like running, or an upbeat aerobic-based exercise class
Phase 2 (high-protein, high vegetable, low-carbohydrate, and low-fat phase)
High in foods that support liver function
leafy greens, broccoli, cabbage, onions, garlic, lemons
High in lean proteins
Lean beef & pork, chicken and turkey, low-fat fish (cod, halibut, smoked salmon), tuna, turkey bacon & sausage, nitrate-free jerky, boiled egg whites
Rich in alkalizing green, low-glycemic vegetables
kale, collard, chard, lettuce, arugula, watercress, mustard greens
High in carnitine-producing foods
Beef, chicken, cod asparagus
No fruits or grains (except lemons and limes)
Low in fat
Veggies
same as phase 2 but no beets, carrots, peas, pumpkin, sprouts, sweet potatoes, tomatoes, turnips, squash or zucchini
Herbs
same as phase 2 but no salsa, tomato sauce, paste or ketchup
Phase 2 Exercise
Do at least one day of strength training (weight lifting). Focus on lifting heavy weights with low reps
Phase 3
(high healthy-fat, mod-carbohydrate, mod-protein, low-glycemic fruit phase)
High in healthy fats
nuts and seeds, avocados, coconuts, olives, olive oil, safflower mayo, Tahini
Higher-fat proteins in moderate amounts
salmon, sesame and almond butter, hemp seeds, hummus, tuna, turkey bacon & sausage, shrimp, whole eggs, crab, clams, chicken, lean beef
Lower-glycemic fruits
blackberries, blueberries, cherries, peaches, plums, raspberries, cranberries, grapefruit, lemons and limes
Lower-glycemic vegetables
artichokes, asparagus, beans, cauliflower, bok choy, leafy greens, spinach, seaweed, sweet potatoes
Moderate amounts of unrefined carbohydrates
Barley, wild rice, oatmeal, quinoa, sprouted-grain bread
Thyroid-stimulating foods such as
seaweed, coconut, oil, shrimp, lobster
Foods rich in inositol and choline
Legumes, liver, nuts and seeds (almond milk), brussel sprouts
Veggies
same as phase 1 plus rhubarb, radishes and those listed under healthy fats and low glycemic vegetables
Herbs, etc.
same as phase 1 plus carob chips
Phase 3 exercise
Do at least one day of stress-reducing activity like yoga, deep breathing, or enjoy a massage
Portion sizes for 15 - 40 pound weight loss goal:
Food-- Phase 1-- Phase 2-- Phase 3
Meat-- 4 to 6 oz-- 4 to 6 oz-- 4 to 6 oz
Fish-- 6 to 9 oz-- 6 to 9 oz-- 6 to 9 oz
Legumes-- 1/2 to 3/4 c.-- 1/2 to 3/4 c.-- 1/2 to 3/4 c.
Grains-- 1 to 1.5 c-- none-- 1/2 to 3/4 c.
crackers-- 1 to 1.5 oz-- none-- 1/2 to 3/4 oz
bread-- 1 to 1.5 slice-- none-- 1/2 to 3/4 slice
Oats-- 1/2 c. uncooked-- none-- 1/4 c. uncooked
(15 lb goal)-- 1 c. cooked-- none-- 1 c. cooked
Oats -- 1.5 c. cooked-- none-- .75 c. cooked
(20-40 lb goal)-- No uncooked ........................................
Fruit-- 1 to 1.5-- 1 to 1.5-- 1 to 1.5 cup or piece
(Lemons/limes unlimited)
veggies-- Unlimited-- Unlimited-- Unlimited
Oils-- None-- None-- 4 - 6 Tablespoons
Hummus-- None-- None-- 1/3 - 1/2 cup
Guacamole-- None-- None-- 1/3 - 1/2 cup
Avocado-- None-- None-- 1/2 - 3/4
Raw nuts-- None-- None-- 1/4 - 3/8 cup
nut butter-- None-- None-- 2 - 3 Tablespoons
dressings -- 4 to 6 Tbsp-- 4 to 6 Tbsp-- 4 to 6 Tbsp
Smoothies-- 12 to 16 oz-- 12 to 16 oz-- 12 to 16 oz
*Herbs, spices, broths, condiments are all unlimited for all phases
I've been fortunate to have a fast metabolism for most of my life, but was dismayed to note it slowed down considerably once I reached my 50's. I ate less and less but still kept putting on pounds and inches. I didn't see how I was going to change this trajectory until I found this book. I'm happy to report that this health plan did wonders in restoring my fast metabolism.
The nutritional plan is rather strict, but well worth it. There are a lot of little details and I missed many of them the first week or two. Despite this, I still had great results. The only days I felt deprived were the Phase 2 days (since I am not a big meat eater). But it really is not that hard to get through the two Phase 2 days and then you have the enjoyment of Phase 3, when you can enjoy healthy fats. When I did this diet with my daughter, she compared the final hours of phase 2 to the eager anticipation of Christmas Eve . . . only a few more hours and then you can delight in nuts, etc. So when anyone in my home is doing this diet, our standard line every Thursday night is, "Tomorrow is Christmas!"
I found I quite enjoyed the exercise recommendations: running on Phase 1, weight lifting on Phase 2, and yoga on Phase 3. I believe the exercise is key to the success of this plan. I hadn't run for years and had never lifted weights so it was very satisfying to get into shape.
When I first did this diet back in October of 2013, I dropped the 10 pounds I'd been trying to lose for years, and amazingly, was able to keep it off even while indulging in plenty of holiday goodies. Not only that, I also felt like I shed 10 years as well as the 10 pounds. I seriously feel great living this health plan.
It has been over two years since I first did the fast metabolism diet. I've repeated it a few times--about every 6 months or so. Sometimes I just do it for one week, other times I go the full four weeks. I'm always happy with the results because it really works to speed up my metabolism on top of helping me meet my weight loss goal. So I drop the weight and it stays off for a good long time before I start thinking that it's time to do the diet again.
I tried most all of the recipes in the book but find I like adapting my own recipes to meet the criteria for each phase. Also, you can find tons of recipes for each phase on Pinterest and Haylie Pomroy's website.
Here is my detailed summary of The Fast Metabolism Diet:
The Five Major Players:
1. Liver--manufactures carnitine which escorts fat to the mitochondria. This influences 90% of the metabolic rate.
2. Adrenals--secrete hormones regulating the body's response to stress of all types (physical, mental, emotional, environmental)
3. Thyroid--performs many metabolic tasks so T3 is key to the metabolic rate. RT3 is secreted in times of stress and blocks the T3 receptors
4. Pituitary--stimulates the thyroid
5. Body Substance: white fat, brown fat, and muscle--brown fat is thermogenic and enhances your metabolic rate because it releases a ton of energy from food. It is stored around the neck, under the collar bone and behind the shoulder blades.
Three Phases:
Phase 1--Unwind Stress and Calm the Adrenals Days 1 & 2
Phase 2--Unlock Stored Fat and Build Muscle Days 3 & 4
Phase 3--Unleash the Burn--Hormones, Heart, and Heat Days 5, 6, & 7
Rules:
1. You must eat five times per day
2. You must eat every three to four hours except when sleeping
3. you must eat within 30 minutes of waking
4. You must stay on the plan for the full 28 days (keep repeating if needed until you reach your target weight, then repeat either full 4 weeks every 6 months or 1 week every month)
5. You must stick to the foods allowed in the phase
6. You must follow the phases in order
7. You must drink half your body weight in ounces of water every day
8. Eat organic whenever possible
9. meats must be nitrate-free
10. Exercise according to your phase
11. No wheat (excepting sprouted or natural yeast wheat)
12. No corn
13. no dairy
14. no soy
15. no refined sugar
16. no caffeine (or alcohol)
17. no dried fruit or fruit juices
18. no artificial sweeteners or fat-free diet foods
Phase 1 (high-glycemic, moderate-protein, low-fat phase)
High in carbohydrate-rich foods
brown rice, quinoa, oatmeal, rice milk, rice pasta, tapioca
High in natural sugars
mangos, apples, cherries, cantaloupe, melon, kiwis, figs, peaches, pears, pineapples, strawberries, watermelon
High in B & C vitamins
Lean beef, turkey, tuna, lentils & legumes, oranges, guavas, kiwis, lemons and limes
Moderate amounts of protein
Vegetables
green beans, beets, broccoli, cabbage, carrots, celery, cucmbers, chilies, onions (green, yellow, red), jicama, kale, leeks, lettuce (except iceburg), mushrooms, parsnips, peas, peppers, pumpkin, spinach, sprouts, sweet potatoes, tomatoes, turnips, zucchini, squash
Herbs, etc
Brewer's yeast, broth, all dried and fresh herbs, garlic, ginger, ketchup (sugar free), mustard, pero, Liquid Aminos, pickles, pepper, chili powder, cinnamon, cumin, curry, raw cacao powder, nutmeg, onion salt, sea salt, salsa, tomato sauce or paste, stevia, vanilla, peppermint, vinegar (except rice)
Low fat
Phase 1 Exercise:
Do at least one day of vigorous cardio, like running, or an upbeat aerobic-based exercise class
Phase 2 (high-protein, high vegetable, low-carbohydrate, and low-fat phase)
High in foods that support liver function
leafy greens, broccoli, cabbage, onions, garlic, lemons
High in lean proteins
Lean beef & pork, chicken and turkey, low-fat fish (cod, halibut, smoked salmon), tuna, turkey bacon & sausage, nitrate-free jerky, boiled egg whites
Rich in alkalizing green, low-glycemic vegetables
kale, collard, chard, lettuce, arugula, watercress, mustard greens
High in carnitine-producing foods
Beef, chicken, cod asparagus
No fruits or grains (except lemons and limes)
Low in fat
Veggies
same as phase 2 but no beets, carrots, peas, pumpkin, sprouts, sweet potatoes, tomatoes, turnips, squash or zucchini
Herbs
same as phase 2 but no salsa, tomato sauce, paste or ketchup
Phase 2 Exercise
Do at least one day of strength training (weight lifting). Focus on lifting heavy weights with low reps
Phase 3
(high healthy-fat, mod-carbohydrate, mod-protein, low-glycemic fruit phase)
High in healthy fats
nuts and seeds, avocados, coconuts, olives, olive oil, safflower mayo, Tahini
Higher-fat proteins in moderate amounts
salmon, sesame and almond butter, hemp seeds, hummus, tuna, turkey bacon & sausage, shrimp, whole eggs, crab, clams, chicken, lean beef
Lower-glycemic fruits
blackberries, blueberries, cherries, peaches, plums, raspberries, cranberries, grapefruit, lemons and limes
Lower-glycemic vegetables
artichokes, asparagus, beans, cauliflower, bok choy, leafy greens, spinach, seaweed, sweet potatoes
Moderate amounts of unrefined carbohydrates
Barley, wild rice, oatmeal, quinoa, sprouted-grain bread
Thyroid-stimulating foods such as
seaweed, coconut, oil, shrimp, lobster
Foods rich in inositol and choline
Legumes, liver, nuts and seeds (almond milk), brussel sprouts
Veggies
same as phase 1 plus rhubarb, radishes and those listed under healthy fats and low glycemic vegetables
Herbs, etc.
same as phase 1 plus carob chips
Phase 3 exercise
Do at least one day of stress-reducing activity like yoga, deep breathing, or enjoy a massage
Portion sizes for 15 - 40 pound weight loss goal:
Food-- Phase 1-- Phase 2-- Phase 3
Meat-- 4 to 6 oz-- 4 to 6 oz-- 4 to 6 oz
Fish-- 6 to 9 oz-- 6 to 9 oz-- 6 to 9 oz
Legumes-- 1/2 to 3/4 c.-- 1/2 to 3/4 c.-- 1/2 to 3/4 c.
Grains-- 1 to 1.5 c-- none-- 1/2 to 3/4 c.
crackers-- 1 to 1.5 oz-- none-- 1/2 to 3/4 oz
bread-- 1 to 1.5 slice-- none-- 1/2 to 3/4 slice
Oats-- 1/2 c. uncooked-- none-- 1/4 c. uncooked
(15 lb goal)-- 1 c. cooked-- none-- 1 c. cooked
Oats -- 1.5 c. cooked-- none-- .75 c. cooked
(20-40 lb goal)-- No uncooked ........................................
Fruit-- 1 to 1.5-- 1 to 1.5-- 1 to 1.5 cup or piece
(Lemons/limes unlimited)
veggies-- Unlimited-- Unlimited-- Unlimited
Oils-- None-- None-- 4 - 6 Tablespoons
Hummus-- None-- None-- 1/3 - 1/2 cup
Guacamole-- None-- None-- 1/3 - 1/2 cup
Avocado-- None-- None-- 1/2 - 3/4
Raw nuts-- None-- None-- 1/4 - 3/8 cup
nut butter-- None-- None-- 2 - 3 Tablespoons
dressings -- 4 to 6 Tbsp-- 4 to 6 Tbsp-- 4 to 6 Tbsp
Smoothies-- 12 to 16 oz-- 12 to 16 oz-- 12 to 16 oz
*Herbs, spices, broths, condiments are all unlimited for all phases
June 17, 2013
I'm starting week 3 and I feel AMAZING. This takes willpower and it is best to have a support system with your family/friends. It IS hard, but if I can do it, anyone can. I'm eating MORE food on this diet than I normally do and I've lost about 8 lbs in two weeks and I'm literally shrinking before my eyes! I've lost a solid 5 INCHES from my waist.
After the first week, I wondered what I had gotten myself into, but I stuck with it and I'm so glad I did! I would suggest though that if you're a sugar nut like me or even your coffee, don't make the same mistake I did - don't go cold turkey....the first two days were rough!
I went on vacation for 3 days and was able to stick to this...with some work. I prepacked my grains and nuts for breakfast and snacks, bought my salads and fruit while out and about and kept a water bottle filled at all times.
If this 47 year old, sugar-hooked, processed food lover can do this, YOU CAN!
After the first week, I wondered what I had gotten myself into, but I stuck with it and I'm so glad I did! I would suggest though that if you're a sugar nut like me or even your coffee, don't make the same mistake I did - don't go cold turkey....the first two days were rough!
I went on vacation for 3 days and was able to stick to this...with some work. I prepacked my grains and nuts for breakfast and snacks, bought my salads and fruit while out and about and kept a water bottle filled at all times.
If this 47 year old, sugar-hooked, processed food lover can do this, YOU CAN!
August 24, 2014
If you follow the plan faithfully, you will: spend a LOT of money on groceries; devote as much time to planning, shopping, preparing and eating your food as you would working a part-time job; drink more water than you ever thought you could; eat a wide variety of foods; and you will lose weight.
If you continue to use the principles she puts forward after the 28 days are up, you will continue to lose weight. 35 lbs in three months and counting.
If you continue to use the principles she puts forward after the 28 days are up, you will continue to lose weight. 35 lbs in three months and counting.
Read
December 31, 2014I can't figure out how to rate this book. Do I rate it purely on writing, or on content? And how would I rate the content, the diet, without trying it to see how it works? I'm at a loss.
The first half of this book reads a lot like an infomercial. You'll read about clients who have been angry - yes "angry" - at her "because this was so easy", and you'll read about how this is not a diet, and about how much food you get to eat, etc.
It sounds great. A little too good to be true.
And then you get to the actual diet. Which "isn't a diet!", but eliminates all corn, wheat (only sprouted breads & tortillas 2 days a week) dairy, caffeine (not even decaf coffee or tea is allowed) refined sugar, and most fats. That, to me, is a diet. For 28 days, no yogurt, no cheese, no coffee. Definitely no desserts, ice cream, not even a hamburger at a cook out - that is a diet. It made me a little angry, after all of the hype, to read how difficult this diet will be to follow. Although she states over and over that all of these ingredients can easily be found in any grocery store, that is definitely not true in my area. I will have to visit a health food store for items like almond butter, and sprouted bread. But, to be fair, my local grocery store has horse and buggy parking and the entire store is smaller than the entrance area of some super wal-marts.
I googled the diet and found a couple of blogs where women have tried it, and apparently it does work. Other sites have stated that of course it works, it is an extremely low calorie, low fat, diet. Quite a few have tried the diet, lost up to 10lbs the first week, but then quit the second week because it was so restrictive. That is my fear, that it is just way too restrictive for 28 days.
The exercise is just as regimented. I've been running 3 times a week, this program allows running only two days a week, day one and day two - phase 1 of the diet. On days 2 & 3 strength training only, and days 4-7 yoga or meditation only. I'm nervous that I would lose the progress I have made with my lung capacity and running on that schedule. It also eliminates all flexibility. Currently if I have to switch my run days around do to weather, or our schedule, it's no big deal - but on this plan, if it's thunder storming on Monday and Tuesday, or the kids schedules get in my way, I either have to find a treadmill or skip my run for the week and substitute some other cardio exercise. That concerns me almost as much as the restrictive food choices. But I DO need to add more strength training, I've known that for awhile.
The facts and science seem sound, although I have not researched them to be sure they are accurate, they make a lot of sense. The three phases each week allow for a lot of variety. The diet is do-abe, it's just not as easy as she hyped it up to be in the first few chapters.
With all of my reservations, the book still just makes enough sense to make me want to try it. I think I will ease myself into it first. Rather than starting the full diet straight off, I will try a week of making sure I drink that much water (half your body weight) eating every 3-4 hours (at least 5 times a day)making sure I eat within 30 minutes of waking up, and for the first week I will try her specific breakfast recipes. I'm not expecting the drastic results that her diet offers, but those are sound principles that I should have been following all along anyway.
She is honest that this is like a medical treatment, and you have to treat it as such. If a dr told me I had to follow a specific therapy after a surgery, I would do it, no matter how difficult. In theory. In reality, I tend to follow the drs instructions only about half as long as they prescribed them for, and that is why I doubt my ability to follow 28 days of this diet as well.
The first half of this book reads a lot like an infomercial. You'll read about clients who have been angry - yes "angry" - at her "because this was so easy", and you'll read about how this is not a diet, and about how much food you get to eat, etc.
It sounds great. A little too good to be true.
And then you get to the actual diet. Which "isn't a diet!", but eliminates all corn, wheat (only sprouted breads & tortillas 2 days a week) dairy, caffeine (not even decaf coffee or tea is allowed) refined sugar, and most fats. That, to me, is a diet. For 28 days, no yogurt, no cheese, no coffee. Definitely no desserts, ice cream, not even a hamburger at a cook out - that is a diet. It made me a little angry, after all of the hype, to read how difficult this diet will be to follow. Although she states over and over that all of these ingredients can easily be found in any grocery store, that is definitely not true in my area. I will have to visit a health food store for items like almond butter, and sprouted bread. But, to be fair, my local grocery store has horse and buggy parking and the entire store is smaller than the entrance area of some super wal-marts.
I googled the diet and found a couple of blogs where women have tried it, and apparently it does work. Other sites have stated that of course it works, it is an extremely low calorie, low fat, diet. Quite a few have tried the diet, lost up to 10lbs the first week, but then quit the second week because it was so restrictive. That is my fear, that it is just way too restrictive for 28 days.
The exercise is just as regimented. I've been running 3 times a week, this program allows running only two days a week, day one and day two - phase 1 of the diet. On days 2 & 3 strength training only, and days 4-7 yoga or meditation only. I'm nervous that I would lose the progress I have made with my lung capacity and running on that schedule. It also eliminates all flexibility. Currently if I have to switch my run days around do to weather, or our schedule, it's no big deal - but on this plan, if it's thunder storming on Monday and Tuesday, or the kids schedules get in my way, I either have to find a treadmill or skip my run for the week and substitute some other cardio exercise. That concerns me almost as much as the restrictive food choices. But I DO need to add more strength training, I've known that for awhile.
The facts and science seem sound, although I have not researched them to be sure they are accurate, they make a lot of sense. The three phases each week allow for a lot of variety. The diet is do-abe, it's just not as easy as she hyped it up to be in the first few chapters.
With all of my reservations, the book still just makes enough sense to make me want to try it. I think I will ease myself into it first. Rather than starting the full diet straight off, I will try a week of making sure I drink that much water (half your body weight) eating every 3-4 hours (at least 5 times a day)making sure I eat within 30 minutes of waking up, and for the first week I will try her specific breakfast recipes. I'm not expecting the drastic results that her diet offers, but those are sound principles that I should have been following all along anyway.
She is honest that this is like a medical treatment, and you have to treat it as such. If a dr told me I had to follow a specific therapy after a surgery, I would do it, no matter how difficult. In theory. In reality, I tend to follow the drs instructions only about half as long as they prescribed them for, and that is why I doubt my ability to follow 28 days of this diet as well.
February 2, 2018
La dieta del metabolismo acelerado
: 1 estrella.
Decidí leer este libro debido a que la dieta que propone empezó a ser nombrada en algunos medios de comunicación e incluso varias amigas me consultaron sobre esta. Aunque a primera vista ya le encontré falencias, compartidas también por otras nutricionistas que dieron su opinión al respecto, lamentablemente las voces de quienes saben del tema no fueron tan difundidas como creo que debería ocurrir. Por lo contrario, escuché a muchas personas defender este tipo de alimentación con justificaciones muy laxas, lo que demuestra su ignorancia o ingenuidad acerca de esto. Por eso, y considerándolo una falla propia, porque la difusión de la Nutrición en los medios de comunicación y en las redes sociales sigue siendo un campo no conquistado, quise tener una opinión formada de esta dieta y tratar de explicar, aún como estudiante de la carrera de Lic. en Nutrición, por qué se la desaprueba.
El libro podría dividirse en cuatro partes: la primera, que es la presentación y la autoreferencia; la segunda, que consiste en una explicación fallida de la dieta; la tercera, la descripción de la dieta propiamente dicha; y la cuarta, que son una serie de recetas y estrategias para acompañar a la persona durante cada etapa. Quiero aclarar antes que, como se trata de una autora estadounidense, hay mucha referencia a alimentos y costumbres de ese país. Allá, los alimentos orgánicos tienen mucha importancia, ya que la contaminación con pesticidas y la industrialización masiva y monopólica de la comida es abrumadora. En Argentina, no existe tanta monopolización de las cadenas alimentarias, o al menos no todavía, y hay organismos que, se supone, regulan el uso de agroquímicos. No obstante, he dejado este tema fuera de la reseña, porque en realidad un plan de alimentación debe considerar la situación económica de la persona y jamás debería obligarla a comprar o conseguir algo a lo que no pueda acceder (lo que sí hace esta dieta). A su vez, hay cuestiones químicas y biológicas que son comunes para todos los seres humanos y son irrefutables.
En la primera parte, Haylie Pomroy se presenta y cuenta un poco de su historia personal, desde su relación con la comida hasta cómo llegó a escribir este libro. Por supuesto que este último está basado en su propia alimentación, lo que ya advierte un error. Una nutricionista no elabora dietas, sino planes de alimentación, y la diferencia entre uno y otro es que los planes deben cumplir con una serie de leyes: tienen que aportar una alimentación completa, variada, armónica, suficiente y adecuada, o al menos hacer lo posible para lograrlo (en situaciones patológicas se hacen modificaciones, pero se tratan de mantener esas metas). Por ende, si bien todos deben cumplir esos estándares, cada persona requerirá una alimentación distinta y apropiada para sí misma. Pero, eso no fue lo más grave que leí. En una suerte de auto-bombo, ella se jacta de haber elaborado la dieta de muchos programas de televisión (¡qué sorpresa!) y de ser la "nutrióloga" de muchos famosos, consultora de médicos en hospitales y universidades, etc. Al principio pensé que el término "nutrióloga" era algo de la traducción o incluso la denominación que le daban en Estados Unidos a las licenciadas en Nutrición. Sin embargo, Haylie declara, y con mucho orgullo por cierto, que ella nunca estudió una carrera relacionada con alimentos, sino "una licenciatura en ciencias animales", y por alguna razón pensó que el sistema para alimentar a los caballos podría aplicarse a las personas también. De todas formas, igual se preparó, ya que después hizo UN CURSO y se convirtió en "consultora de bienestar físico, registrada con especialidad en salud holística, nutrición, ejercicio y manejo de estrés" y luego obtuvo muchas certificaciones... En fin, creo que no hace falta decir que un curso NO ES LO MISMO que una carrera universitaria. Y además, me gustaría señalar que esta mujer, en nuestro país, no tendría ninguna autorización para ejercer como nutricionista, o en los temas que la conciernen, así como tampoco lo puede hacer un médico o un médico especializado en nutrición (por ley, estos últimos sólo pueden intervenir si en el consultorio o equipo está presente un lic. en Nutrición).
Otra de las cosas que la autora destaca desde las primeras páginas es que se trata de una dieta placentera, sin privaciones, y que vas a comer los alimentos que te hacen "quemar" la grasa. Tal como sucede en buena parte del libro, se contradice tanto que me desespera. La alimentación que sugiere básicamente consiste en privarse de un grupo de alimentos por cada etapa (léase que no es armónica, ni completa, ni suficiente). Y lamento cortar con el pensamiento mágico, pero no hay comida que te haga "quemar grasas" (léase degradación de lípidos y obtención de energía). Lo único que permite esto es la actividad física.
La segunda parte comienza a explicar las bases biológicas y fisiológicas que justificarían esta dieta. Tengo que reconocer que, salvo algunos detalles (funciones de la aldosterona que jamás conocí y aún sigo sin encontrar la referencia bibliográfica), los conceptos que señala son bastante acertados. El problema empieza cuando se pone a hablar de la alimentación o de los alimentos, y ahí parece que el curso y las certificaciones estuvieron muy flojos. Lo que no entiendo es que por momentos parece conocer la teoría, pero al aplicarla hace lo opuesto. El piso de esta dieta es hacer que tu metabolismo sea más rápido. Hay personas que tienen un metabolismo lento y otras lo tienen más acelerado, por herencia o naturaleza propia. Sin embargo, nuestro organismo se rige por principios que son comunes para todos y no hay que "engañarlo" ni nada parecido como aquí se plantea. Al parecer, Haylie sabe y manifiesta más de una vez que cuando nos privamos de comida, nuestro cuerpo, en pos de subsistir, se ajusta a una menor proporción de calorías, el metabolismo se lentifica, e incluso comienza a obtener la energía necesaria de las proteínas del músculo, las cuales se ven privadas de su función plástica original (síntesis de tejidos, hormonas, etc.). Entonces, cuando esta dieta nos plantea que debemos privarnos de hidratos de carbono complejos como la harina de trigo o el maíz, los macronutrientes encargados de darnos energía, ¿qué piensan que pasa? Es la misma situación, sólo que en un período de tiempo más corto, pero el organismo reacciona de igual forma al no reconocer el tiempo. Claro que, al mantener esto, probablemente te veas más delgada y quizá tus análisis de sangre te den resultados aceptables durante cierto periodo. No obstante, tu evaluación nutricional estará alterada, tendrás la misma o mayor porcentaje de masa grasa y menor masa magra, lo que resulta muy desfavorable, pues esta última son las proteínas que necesita tu cuerpo para poder sostener tu esqueleto, para moverte, para defenderte de enfermedades, para que no te sientas cansada/o, entre otras cosas.
Luego, habla sobre la resistencia a los carbohidratos, que tal vez se refiera a la resistencia a la insulina o a la tolerancia alterada de la glucosa, que corresponden a la diabetes tipo dos. Si ese es el caso, los conceptos son completamente erróneos, ya que plantea que cualquier hidrato de carbono que ingrese directamente se almacenará como grasa. Esto es, en realidad, mucho más complejo, no sucede así y demuestra que no tiene idea de bioquímica tampoco. Insiste en la necesidad de nutrir a las glándulas suprarrenales, la tiroides y al hígado, aunque nunca menciona a los órganos más importantes que participan en la digestión, que hubiera creído que merecían cierta atención. De hecho, las glándulas suprarrenales, la tiroides y el hígado necesitan una alimentación saludable y armónica, que les aporte carbohidratos, proteínas y grasas, además de vitaminas y minerales (que brillan por su ausencia en todo el texto), como el yodo, para poder sintetizar sus respectivas hormonas y otras secreciones. Por lo tanto, no tiene sentido promover la privación de nutrientes.
Había tramos en los que tenía la sensación que este libro subestimaba a la gente, y sobre todo a nuestro organismo. Según Haylei, ella nos va a mostrar cómo comer y le va a enseñar a nuestro cuerpo a "tomar la energía que consume y transformarla en energía". Tengo el gusto de comunicarle que nuestro cuerpo viene haciéndolo desde el minuto uno que estamos vivos.
Vamos a ver la dieta: son ciclos semanales, que separan los siete días en tres etapas. La primera propone una "fase con elevados índices glucémicos, niveles moderados de proteínas y baja en grasas". El índice glucémico es una forma de medir la respuesta de la insulina ante el consumo de alimentos, según la velocidad de ingreso de la glucosa a la célula. Cuanto más bajo sea el índice glucémico, la liberación de insulina será menor y más sostenida en el tiempo. Esto significa que tendremos mayor cantidad de energía en comparación con un alimento con alto índice glucémico, que nos aportará energía por un corto período y necesitaremos comer nuevamente. Por ende, no es muy coherente que una dieta te impulse a que comas a cada rato, cuando en realidad podrías evitarlo. Comer cada tres o dos horas porque sí (exceptuando patologías), estimula una constante secreción de insulina, y hay evidencia que esto podría conducir a una diabetes tipo dos. Además, se plantean tres comidas con dos colaciones, cuando siempre deben ser cuatro comidas (desayuno, almuerzo, merienda, cena) y dos colaciones, sin siquiera analizar si la persona las necesita o puede hacerlas, y corriendo el riesgo de lo señalado anteriormente.
Por otra parte, la educación nutricional ofrecida por este libro es escasa o directamente nula. No se brindan detalles de los alimentos, la razón de por qué lo elige, cómo comerlos, no se nombran sus componentes, propiedades o beneficios de consumirlos; no hay referencia tampoco a los micronutrientes, la fibra, los antioxidantes u otros compuestos orgánicos que tanta importancia están adquiriendo actualmente. En ningún momento se habla de comer papa, la ignora completamente sin motivo (la batata y la mandioca están permitidas algunos días). Lo poco que se menciona se refiere a las grasas o algunas vitaminas, aunque se explica muy brevemente y con ejemplos erróneos, o que no tienen ningún criterio en común (el aceite de coco tiene más del 80% de ácidos grasos saturados, por lo que no se la puede considerar como una “grasa saludable”, al menos para usarla en la comida). Los alimentos que emplea como ejemplos no son alimentos fuentes (rico en el nutriente, económicamente accesible para la persona, acorde a sus gustos y hábitos). Como si no bastase, restringe el consumo de frutas secas, que sí aportan grasas saludables y contienen ácidos grasos esenciales, que necesitamos consumir diariamente, debido a que nuestro organismo no puede sintetizarlos. En resumen, todo mal.
Me parece que tampoco tiene muy claro el proceso de la digestión. La autora sostiene que se dan moderados niveles de proteínas y bajos de grasas para que la digestión implique el “menor esfuerzo posible”, pero en realidad, cuanto más compleja sea la mezcla de nutrientes, menor será la velocidad de vaciado gástrico y la persona tendrá mayor saciedad. Bajo las líneas de esta dieta, lo único que hacés es que la persona tenga más hambre y más rápido, porque en realidad no está alimentándose armónicamente. El cuerpo funciona como una máquina articulada. Incluso, a veces privándote de un nutriente o saltándote una etapa de un proceso, quizá se vea alterado otro proceso que involucre a otro nutriente. No existe esa personificación de que tu cuerpo “se tranquiliza” al tener menos trabajo.
Algo que quiero dejar muy en claro es que, salvo que tengas una enfermedad que lo justifique (celiaquía, intolerancia a la lactosa, etc.) y un diagnóstico médico que lo avale (recomiendo la biopsia para la celiaquía), necesitás comer trigo, maíz, lácteos, o cualquier otro alimentos que estén demonizando. No hay alimentos malos y buenos, sino que algunos tienen mejores propiedades que otros, nada más. Podemos comer harina blanca y maíz, porque nuestro intestino puede digerirlo. Claro que, a fines nutricionales, por su alto contenido de fibra, una harina integral será mucho mejor. Pero eso no significa que debemos rechazar para siempre a las harinas blancas, o a los fideos, o a las pastas. Según el caso y el gusto, habrá algunas opciones mejores que otras, y tu nutricionista te lo tiene que saber explicar. No hay nada de malo con comer azúcar (si no hay diabetes), en cantidades aceptables. Ya sé, que Haylei señala que “dos cucharaditas de azúcar van a inhibir la pérdida de peso” o que “van a disminuir el conteo de glóbulos blancos”. Respecto a lo primero, créanme que esos 10 gramos no van a hacer nada a nadie que esté sano, y sobre lo segundo sepan que largué una carcajada cuando lo leí. Aquí recomiendan el xilitol, que es un edulcorante natural, pero omite que no se debe consumir en grandes proporciones, porque puede generar flatulencia, y teniendo en cuenta que las personas suelen usar mucha cantidad, es un dato muy importante.
Por otro lado, no sé quién tuvo la brillante idea de demonizar a la leche de vaca, yogures o quesos. Los lácteos son la principal fuente alimenticia de calcio con la que contamos, y este es uno de los minerales críticos porque muy pocas personas cumplen con la recomendación de ingesta diaria, y eso en el futuro puede desencadenar enfermedades como la osteoporosis. Las llamadas leches de almendra o coco aportan poco o nada de calcio y tampoco deberían llamarse así, ya que la palabra “leche” se define como el producto del ordeñe de hembras animales (el Código Alimentario Argentino es más específico aún y habla de vacas lecheras, directamente). La Unión Europea está tratando de reglamentar esto para que los extractos de frutas secas o cereales dejen denominarse como “leche”, porque es claro que termina por confundir a la gente. Para que no quede todo ahí, Haylei luego relaciona una supuesta intolerancia digestiva congénita que parece tendríamos todos con la resistencia a la insulina y el retraso de la evacuación intestinal. No sólo no tiene nada que ver, sino que la lactosa, en todo caso, lo aceleraría.
Las ideas de menú que brinda en los desayunos son incompletas. En la primer comida del día necesitamos comer hidratos de carbono simples (en menor proporción) y complejos, para que nos den la energía para arrancar, y una buena fuente de proteínas y calcio, para tener fuerza y que nuestro organismo realice todas sus funciones metabólicas. Esta dieta sólo te deja con “un tipo de grano y una fruta”, y yo no entiendo por qué la necesidad de comer tan poco.
La segunda fase, siguiendo la desproporción nutritiva, es “alta en proteínas y verduras, y baja en hidratos de carbono y grasas”. Ya saben qué pasa si no comemos suficientes carbohidratos (se consume músculo), y las grasas no sólo nos aportan los ácidos grasos esenciales, sino que también las necesitamos para muchas otras cosas, como por ejemplo para la absorción de vitaminas A, D, E y K. Pero creo que esto tampoco lo tuvo en cuenta. Por otra parte, dice que esta fase, con las verduras, tiene alimentos con bajo índice glucémico, y que es rica en vitamina C… Obviando otros conceptos, sólo voy a decir que, por ejemplo, una zanahoria hervida tiene un alto índice glucémico y la vitamina C es termolábil, así que a menos que comas papa o brócoli crudo (es broma, no lo coman crudo), gran parte de la vitamina no va a estar disponible en el alimento. Claro que podemos comer frutas, pero esta fase sólo admite limones... ¿Por qué es tan complicada?
Otra idea, que también la vi en varias dietas, es la de los alimentos alcalinos que ayudan a mantener el ph del organismo. Es verdad que, por distintas reacciones metabólicas, existe un predominio de acidosis en nuestro cuerpo, pero el organismo cuenta con varios mecanismos reguladores del ph muy efectivos, y ninguno de ellos tiene que ver con la comida. No obstante, para Haylei esto también te puede llevar a la diabetes tipo dos. Creo que hasta ustedes, con lo poco y mal que puedo estar explicándoles, se dan cuenta que no tiene sentido.
Por último, en la fase tres se estimula el consumo de grasas, que vale decir estuvo ausente en casi toda la semana. Entre otras cosas, te obliga a comer verdura en el desayuno. Si esto fuese por gusto de la persona, no habría problema. Sin embargo, el motivo es por su contenido en celulosa (fibra), cuando podría obtener esta comiendo alguna fruta con cáscara o pan integral. Otra vez, no tiene sentido.
Hay mucha fantasía con los procesos digestivos y metabólicos, y una especie de misticismo con ciertos alimentos. No sé si escribió el libro mientras miraba alguna película de ciencia ficción o si subestima la compresión de los lectores, pero las cosas son mucho más sencillas de cómo se las plantea.
Si tuviese que rescatar algún consejo dado, sería el del desayuno. Es importante desayunar y hacerlo pronto, porque nos va a brindar la energía necesaria para empezar el día, pero para eso el desayuno deber ser saludable y completo.
No sé qué concepto maneja esta mujer de la ingesta de nutrientes o de agua. Según ella, la cantidad de consumo de agua resulta de un cálculo según tu peso, pero me gustaría avisarle que hay tablas con recomendaciones de ingesta adecuada según sexo y edad, elaboradas por organismos internacionales especializados, que residen en su país, en efecto.
Al finalizar, uno de los últimos consejos que la autora da es que, como este tipo de alimentación no es completa, probablemente vas a necesitar comprar algún suplemento. Si es multivitamínico, mejor, dice ella. Ah, pero no se cierra el libro sin antes lavarse las manos y decir que ni ella ni la editorial se hacen responsables de la aplicación del contenido del libro. Hubiese puesto esto en la tapa y me evitaba la lectura.
En conclusión, La dieta del metabolismo acelerado sostiene una alimentación no saludable, se basa en información falsa y es incoherente con sus propios principios. La alimentación es algo sumamente importante, ya que forma parte y define nuestra salud en gran medida. Por eso, las personas deben estar muy atentas para recibir los consejos de quienes realmente estudiaron y se prepararon para tratar el tema, y que preferentemente tenga un título universitario sobre Nutrición colgado en la pared. Yo, que voy en busca de esto último, traté de explicar en esta reseña lo mejor que pude algunas de las incongruencias de una de las tantas dietas que se ponen de moda todos los años. Me disculpo por lo extenso y si generé confusión, pero quise ser precisa y abarcar lo máximo posible. Si alguien tiene dudas con algo, soy feliz de poder dar alguna referencia. No obstante, mi recomendación siempre es que acudan a una profesional, a una licenciada en Nutrición, porque para eso están ahí; y ojalá espero estarlo pronto yo también.
Decidí leer este libro debido a que la dieta que propone empezó a ser nombrada en algunos medios de comunicación e incluso varias amigas me consultaron sobre esta. Aunque a primera vista ya le encontré falencias, compartidas también por otras nutricionistas que dieron su opinión al respecto, lamentablemente las voces de quienes saben del tema no fueron tan difundidas como creo que debería ocurrir. Por lo contrario, escuché a muchas personas defender este tipo de alimentación con justificaciones muy laxas, lo que demuestra su ignorancia o ingenuidad acerca de esto. Por eso, y considerándolo una falla propia, porque la difusión de la Nutrición en los medios de comunicación y en las redes sociales sigue siendo un campo no conquistado, quise tener una opinión formada de esta dieta y tratar de explicar, aún como estudiante de la carrera de Lic. en Nutrición, por qué se la desaprueba.
El libro podría dividirse en cuatro partes: la primera, que es la presentación y la autoreferencia; la segunda, que consiste en una explicación fallida de la dieta; la tercera, la descripción de la dieta propiamente dicha; y la cuarta, que son una serie de recetas y estrategias para acompañar a la persona durante cada etapa. Quiero aclarar antes que, como se trata de una autora estadounidense, hay mucha referencia a alimentos y costumbres de ese país. Allá, los alimentos orgánicos tienen mucha importancia, ya que la contaminación con pesticidas y la industrialización masiva y monopólica de la comida es abrumadora. En Argentina, no existe tanta monopolización de las cadenas alimentarias, o al menos no todavía, y hay organismos que, se supone, regulan el uso de agroquímicos. No obstante, he dejado este tema fuera de la reseña, porque en realidad un plan de alimentación debe considerar la situación económica de la persona y jamás debería obligarla a comprar o conseguir algo a lo que no pueda acceder (lo que sí hace esta dieta). A su vez, hay cuestiones químicas y biológicas que son comunes para todos los seres humanos y son irrefutables.
En la primera parte, Haylie Pomroy se presenta y cuenta un poco de su historia personal, desde su relación con la comida hasta cómo llegó a escribir este libro. Por supuesto que este último está basado en su propia alimentación, lo que ya advierte un error. Una nutricionista no elabora dietas, sino planes de alimentación, y la diferencia entre uno y otro es que los planes deben cumplir con una serie de leyes: tienen que aportar una alimentación completa, variada, armónica, suficiente y adecuada, o al menos hacer lo posible para lograrlo (en situaciones patológicas se hacen modificaciones, pero se tratan de mantener esas metas). Por ende, si bien todos deben cumplir esos estándares, cada persona requerirá una alimentación distinta y apropiada para sí misma. Pero, eso no fue lo más grave que leí. En una suerte de auto-bombo, ella se jacta de haber elaborado la dieta de muchos programas de televisión (¡qué sorpresa!) y de ser la "nutrióloga" de muchos famosos, consultora de médicos en hospitales y universidades, etc. Al principio pensé que el término "nutrióloga" era algo de la traducción o incluso la denominación que le daban en Estados Unidos a las licenciadas en Nutrición. Sin embargo, Haylie declara, y con mucho orgullo por cierto, que ella nunca estudió una carrera relacionada con alimentos, sino "una licenciatura en ciencias animales", y por alguna razón pensó que el sistema para alimentar a los caballos podría aplicarse a las personas también. De todas formas, igual se preparó, ya que después hizo UN CURSO y se convirtió en "consultora de bienestar físico, registrada con especialidad en salud holística, nutrición, ejercicio y manejo de estrés" y luego obtuvo muchas certificaciones... En fin, creo que no hace falta decir que un curso NO ES LO MISMO que una carrera universitaria. Y además, me gustaría señalar que esta mujer, en nuestro país, no tendría ninguna autorización para ejercer como nutricionista, o en los temas que la conciernen, así como tampoco lo puede hacer un médico o un médico especializado en nutrición (por ley, estos últimos sólo pueden intervenir si en el consultorio o equipo está presente un lic. en Nutrición).
Otra de las cosas que la autora destaca desde las primeras páginas es que se trata de una dieta placentera, sin privaciones, y que vas a comer los alimentos que te hacen "quemar" la grasa. Tal como sucede en buena parte del libro, se contradice tanto que me desespera. La alimentación que sugiere básicamente consiste en privarse de un grupo de alimentos por cada etapa (léase que no es armónica, ni completa, ni suficiente). Y lamento cortar con el pensamiento mágico, pero no hay comida que te haga "quemar grasas" (léase degradación de lípidos y obtención de energía). Lo único que permite esto es la actividad física.
La segunda parte comienza a explicar las bases biológicas y fisiológicas que justificarían esta dieta. Tengo que reconocer que, salvo algunos detalles (funciones de la aldosterona que jamás conocí y aún sigo sin encontrar la referencia bibliográfica), los conceptos que señala son bastante acertados. El problema empieza cuando se pone a hablar de la alimentación o de los alimentos, y ahí parece que el curso y las certificaciones estuvieron muy flojos. Lo que no entiendo es que por momentos parece conocer la teoría, pero al aplicarla hace lo opuesto. El piso de esta dieta es hacer que tu metabolismo sea más rápido. Hay personas que tienen un metabolismo lento y otras lo tienen más acelerado, por herencia o naturaleza propia. Sin embargo, nuestro organismo se rige por principios que son comunes para todos y no hay que "engañarlo" ni nada parecido como aquí se plantea. Al parecer, Haylie sabe y manifiesta más de una vez que cuando nos privamos de comida, nuestro cuerpo, en pos de subsistir, se ajusta a una menor proporción de calorías, el metabolismo se lentifica, e incluso comienza a obtener la energía necesaria de las proteínas del músculo, las cuales se ven privadas de su función plástica original (síntesis de tejidos, hormonas, etc.). Entonces, cuando esta dieta nos plantea que debemos privarnos de hidratos de carbono complejos como la harina de trigo o el maíz, los macronutrientes encargados de darnos energía, ¿qué piensan que pasa? Es la misma situación, sólo que en un período de tiempo más corto, pero el organismo reacciona de igual forma al no reconocer el tiempo. Claro que, al mantener esto, probablemente te veas más delgada y quizá tus análisis de sangre te den resultados aceptables durante cierto periodo. No obstante, tu evaluación nutricional estará alterada, tendrás la misma o mayor porcentaje de masa grasa y menor masa magra, lo que resulta muy desfavorable, pues esta última son las proteínas que necesita tu cuerpo para poder sostener tu esqueleto, para moverte, para defenderte de enfermedades, para que no te sientas cansada/o, entre otras cosas.
Luego, habla sobre la resistencia a los carbohidratos, que tal vez se refiera a la resistencia a la insulina o a la tolerancia alterada de la glucosa, que corresponden a la diabetes tipo dos. Si ese es el caso, los conceptos son completamente erróneos, ya que plantea que cualquier hidrato de carbono que ingrese directamente se almacenará como grasa. Esto es, en realidad, mucho más complejo, no sucede así y demuestra que no tiene idea de bioquímica tampoco. Insiste en la necesidad de nutrir a las glándulas suprarrenales, la tiroides y al hígado, aunque nunca menciona a los órganos más importantes que participan en la digestión, que hubiera creído que merecían cierta atención. De hecho, las glándulas suprarrenales, la tiroides y el hígado necesitan una alimentación saludable y armónica, que les aporte carbohidratos, proteínas y grasas, además de vitaminas y minerales (que brillan por su ausencia en todo el texto), como el yodo, para poder sintetizar sus respectivas hormonas y otras secreciones. Por lo tanto, no tiene sentido promover la privación de nutrientes.
Había tramos en los que tenía la sensación que este libro subestimaba a la gente, y sobre todo a nuestro organismo. Según Haylei, ella nos va a mostrar cómo comer y le va a enseñar a nuestro cuerpo a "tomar la energía que consume y transformarla en energía". Tengo el gusto de comunicarle que nuestro cuerpo viene haciéndolo desde el minuto uno que estamos vivos.
Vamos a ver la dieta: son ciclos semanales, que separan los siete días en tres etapas. La primera propone una "fase con elevados índices glucémicos, niveles moderados de proteínas y baja en grasas". El índice glucémico es una forma de medir la respuesta de la insulina ante el consumo de alimentos, según la velocidad de ingreso de la glucosa a la célula. Cuanto más bajo sea el índice glucémico, la liberación de insulina será menor y más sostenida en el tiempo. Esto significa que tendremos mayor cantidad de energía en comparación con un alimento con alto índice glucémico, que nos aportará energía por un corto período y necesitaremos comer nuevamente. Por ende, no es muy coherente que una dieta te impulse a que comas a cada rato, cuando en realidad podrías evitarlo. Comer cada tres o dos horas porque sí (exceptuando patologías), estimula una constante secreción de insulina, y hay evidencia que esto podría conducir a una diabetes tipo dos. Además, se plantean tres comidas con dos colaciones, cuando siempre deben ser cuatro comidas (desayuno, almuerzo, merienda, cena) y dos colaciones, sin siquiera analizar si la persona las necesita o puede hacerlas, y corriendo el riesgo de lo señalado anteriormente.
Por otra parte, la educación nutricional ofrecida por este libro es escasa o directamente nula. No se brindan detalles de los alimentos, la razón de por qué lo elige, cómo comerlos, no se nombran sus componentes, propiedades o beneficios de consumirlos; no hay referencia tampoco a los micronutrientes, la fibra, los antioxidantes u otros compuestos orgánicos que tanta importancia están adquiriendo actualmente. En ningún momento se habla de comer papa, la ignora completamente sin motivo (la batata y la mandioca están permitidas algunos días). Lo poco que se menciona se refiere a las grasas o algunas vitaminas, aunque se explica muy brevemente y con ejemplos erróneos, o que no tienen ningún criterio en común (el aceite de coco tiene más del 80% de ácidos grasos saturados, por lo que no se la puede considerar como una “grasa saludable”, al menos para usarla en la comida). Los alimentos que emplea como ejemplos no son alimentos fuentes (rico en el nutriente, económicamente accesible para la persona, acorde a sus gustos y hábitos). Como si no bastase, restringe el consumo de frutas secas, que sí aportan grasas saludables y contienen ácidos grasos esenciales, que necesitamos consumir diariamente, debido a que nuestro organismo no puede sintetizarlos. En resumen, todo mal.
Me parece que tampoco tiene muy claro el proceso de la digestión. La autora sostiene que se dan moderados niveles de proteínas y bajos de grasas para que la digestión implique el “menor esfuerzo posible”, pero en realidad, cuanto más compleja sea la mezcla de nutrientes, menor será la velocidad de vaciado gástrico y la persona tendrá mayor saciedad. Bajo las líneas de esta dieta, lo único que hacés es que la persona tenga más hambre y más rápido, porque en realidad no está alimentándose armónicamente. El cuerpo funciona como una máquina articulada. Incluso, a veces privándote de un nutriente o saltándote una etapa de un proceso, quizá se vea alterado otro proceso que involucre a otro nutriente. No existe esa personificación de que tu cuerpo “se tranquiliza” al tener menos trabajo.
Algo que quiero dejar muy en claro es que, salvo que tengas una enfermedad que lo justifique (celiaquía, intolerancia a la lactosa, etc.) y un diagnóstico médico que lo avale (recomiendo la biopsia para la celiaquía), necesitás comer trigo, maíz, lácteos, o cualquier otro alimentos que estén demonizando. No hay alimentos malos y buenos, sino que algunos tienen mejores propiedades que otros, nada más. Podemos comer harina blanca y maíz, porque nuestro intestino puede digerirlo. Claro que, a fines nutricionales, por su alto contenido de fibra, una harina integral será mucho mejor. Pero eso no significa que debemos rechazar para siempre a las harinas blancas, o a los fideos, o a las pastas. Según el caso y el gusto, habrá algunas opciones mejores que otras, y tu nutricionista te lo tiene que saber explicar. No hay nada de malo con comer azúcar (si no hay diabetes), en cantidades aceptables. Ya sé, que Haylei señala que “dos cucharaditas de azúcar van a inhibir la pérdida de peso” o que “van a disminuir el conteo de glóbulos blancos”. Respecto a lo primero, créanme que esos 10 gramos no van a hacer nada a nadie que esté sano, y sobre lo segundo sepan que largué una carcajada cuando lo leí. Aquí recomiendan el xilitol, que es un edulcorante natural, pero omite que no se debe consumir en grandes proporciones, porque puede generar flatulencia, y teniendo en cuenta que las personas suelen usar mucha cantidad, es un dato muy importante.
Por otro lado, no sé quién tuvo la brillante idea de demonizar a la leche de vaca, yogures o quesos. Los lácteos son la principal fuente alimenticia de calcio con la que contamos, y este es uno de los minerales críticos porque muy pocas personas cumplen con la recomendación de ingesta diaria, y eso en el futuro puede desencadenar enfermedades como la osteoporosis. Las llamadas leches de almendra o coco aportan poco o nada de calcio y tampoco deberían llamarse así, ya que la palabra “leche” se define como el producto del ordeñe de hembras animales (el Código Alimentario Argentino es más específico aún y habla de vacas lecheras, directamente). La Unión Europea está tratando de reglamentar esto para que los extractos de frutas secas o cereales dejen denominarse como “leche”, porque es claro que termina por confundir a la gente. Para que no quede todo ahí, Haylei luego relaciona una supuesta intolerancia digestiva congénita que parece tendríamos todos con la resistencia a la insulina y el retraso de la evacuación intestinal. No sólo no tiene nada que ver, sino que la lactosa, en todo caso, lo aceleraría.
Las ideas de menú que brinda en los desayunos son incompletas. En la primer comida del día necesitamos comer hidratos de carbono simples (en menor proporción) y complejos, para que nos den la energía para arrancar, y una buena fuente de proteínas y calcio, para tener fuerza y que nuestro organismo realice todas sus funciones metabólicas. Esta dieta sólo te deja con “un tipo de grano y una fruta”, y yo no entiendo por qué la necesidad de comer tan poco.
La segunda fase, siguiendo la desproporción nutritiva, es “alta en proteínas y verduras, y baja en hidratos de carbono y grasas”. Ya saben qué pasa si no comemos suficientes carbohidratos (se consume músculo), y las grasas no sólo nos aportan los ácidos grasos esenciales, sino que también las necesitamos para muchas otras cosas, como por ejemplo para la absorción de vitaminas A, D, E y K. Pero creo que esto tampoco lo tuvo en cuenta. Por otra parte, dice que esta fase, con las verduras, tiene alimentos con bajo índice glucémico, y que es rica en vitamina C… Obviando otros conceptos, sólo voy a decir que, por ejemplo, una zanahoria hervida tiene un alto índice glucémico y la vitamina C es termolábil, así que a menos que comas papa o brócoli crudo (es broma, no lo coman crudo), gran parte de la vitamina no va a estar disponible en el alimento. Claro que podemos comer frutas, pero esta fase sólo admite limones... ¿Por qué es tan complicada?
Otra idea, que también la vi en varias dietas, es la de los alimentos alcalinos que ayudan a mantener el ph del organismo. Es verdad que, por distintas reacciones metabólicas, existe un predominio de acidosis en nuestro cuerpo, pero el organismo cuenta con varios mecanismos reguladores del ph muy efectivos, y ninguno de ellos tiene que ver con la comida. No obstante, para Haylei esto también te puede llevar a la diabetes tipo dos. Creo que hasta ustedes, con lo poco y mal que puedo estar explicándoles, se dan cuenta que no tiene sentido.
Por último, en la fase tres se estimula el consumo de grasas, que vale decir estuvo ausente en casi toda la semana. Entre otras cosas, te obliga a comer verdura en el desayuno. Si esto fuese por gusto de la persona, no habría problema. Sin embargo, el motivo es por su contenido en celulosa (fibra), cuando podría obtener esta comiendo alguna fruta con cáscara o pan integral. Otra vez, no tiene sentido.
Hay mucha fantasía con los procesos digestivos y metabólicos, y una especie de misticismo con ciertos alimentos. No sé si escribió el libro mientras miraba alguna película de ciencia ficción o si subestima la compresión de los lectores, pero las cosas son mucho más sencillas de cómo se las plantea.
Si tuviese que rescatar algún consejo dado, sería el del desayuno. Es importante desayunar y hacerlo pronto, porque nos va a brindar la energía necesaria para empezar el día, pero para eso el desayuno deber ser saludable y completo.
No sé qué concepto maneja esta mujer de la ingesta de nutrientes o de agua. Según ella, la cantidad de consumo de agua resulta de un cálculo según tu peso, pero me gustaría avisarle que hay tablas con recomendaciones de ingesta adecuada según sexo y edad, elaboradas por organismos internacionales especializados, que residen en su país, en efecto.
Al finalizar, uno de los últimos consejos que la autora da es que, como este tipo de alimentación no es completa, probablemente vas a necesitar comprar algún suplemento. Si es multivitamínico, mejor, dice ella. Ah, pero no se cierra el libro sin antes lavarse las manos y decir que ni ella ni la editorial se hacen responsables de la aplicación del contenido del libro. Hubiese puesto esto en la tapa y me evitaba la lectura.
En conclusión, La dieta del metabolismo acelerado sostiene una alimentación no saludable, se basa en información falsa y es incoherente con sus propios principios. La alimentación es algo sumamente importante, ya que forma parte y define nuestra salud en gran medida. Por eso, las personas deben estar muy atentas para recibir los consejos de quienes realmente estudiaron y se prepararon para tratar el tema, y que preferentemente tenga un título universitario sobre Nutrición colgado en la pared. Yo, que voy en busca de esto último, traté de explicar en esta reseña lo mejor que pude algunas de las incongruencias de una de las tantas dietas que se ponen de moda todos los años. Me disculpo por lo extenso y si generé confusión, pero quise ser precisa y abarcar lo máximo posible. Si alguien tiene dudas con algo, soy feliz de poder dar alguna referencia. No obstante, mi recomendación siempre es que acudan a una profesional, a una licenciada en Nutrición, porque para eso están ahí; y ojalá espero estarlo pronto yo también.
July 10, 2013
This is my miracle book. I'm following the instructions as closely as possible, and I'm loosing weight for the first time in years. All with good food, and with feeling like I've been eating enough, or some days, too much. I wish I had this book 5 years before I spent a ton of money on doctors, diet supplements, exercise classes etc.
March 7, 2019
This wasn't for me. The bad news is that the recipes are not as flavorful as I want and I find a lot of the food either too salty or bland.
May 15, 2018
I feel inspired after reading this. I like that you eat from every food group and you only have to eat specific foods for 2 days at a time. It seems like it would be easier to maintain than many other diets. I may change my rating after I've tried it.
In January 2017 I went on this diet and I lost 18 pounds in 28 days! My sister lost 15! More importantly though, I felt so energized, my body seemed to run better than ever - it was a noticeable difference. My hair, nails, and skin were stronger and healthier than I've seen them in years. I felt so good on it that I decided to keep going. I'm not as strict with it - I'll allow dinners out here and there that aren't phase-specific and I'm exercising more because I really had to pull back with that during the diet. But as my new "normal" for the next while I'm going to be eating like the diet and have these occasional nights out or whatever. I must have a fast metabolism now because not a single time I've had a treat meal have I gained weight yet. I don't go nuts and pig out on really unhealthy things but still, this feels like my body can handle extra on occasion and I don't have to feel guilty about it. I am more excited for a workout after a meal like that. I'm on week 6 now and down 23lbs and counting!
I will say though that this diet requires a LOT of planning. I plan the entire week before it happens. And every day I think about what's coming the next day so I'm prepared. This is all about preparation! So be warned for people with busy schedules.
Ending week 11 at 40lbs lost!
It's been 70 weeks and I've lost 106lbs. For several months I was stalled in my weight loss because I was not strict at all and had a lot of extra snacks but since getting back to basics 2 months ago I'm down 25lbs.
In January 2017 I went on this diet and I lost 18 pounds in 28 days! My sister lost 15! More importantly though, I felt so energized, my body seemed to run better than ever - it was a noticeable difference. My hair, nails, and skin were stronger and healthier than I've seen them in years. I felt so good on it that I decided to keep going. I'm not as strict with it - I'll allow dinners out here and there that aren't phase-specific and I'm exercising more because I really had to pull back with that during the diet. But as my new "normal" for the next while I'm going to be eating like the diet and have these occasional nights out or whatever. I must have a fast metabolism now because not a single time I've had a treat meal have I gained weight yet. I don't go nuts and pig out on really unhealthy things but still, this feels like my body can handle extra on occasion and I don't have to feel guilty about it. I am more excited for a workout after a meal like that. I'm on week 6 now and down 23lbs and counting!
I will say though that this diet requires a LOT of planning. I plan the entire week before it happens. And every day I think about what's coming the next day so I'm prepared. This is all about preparation! So be warned for people with busy schedules.
Ending week 11 at 40lbs lost!
It's been 70 weeks and I've lost 106lbs. For several months I was stalled in my weight loss because I was not strict at all and had a lot of extra snacks but since getting back to basics 2 months ago I'm down 25lbs.
May 3, 2013
Of COURSE you're going to lose weight following this plan. It's super regimented, and your meals are small. The plan is far too strict for a normal person to follow, though I think it's an interesting theory that you need to "trick" your metabolism by changing up the types of food you eat frequently. I am curious about it, but not enough to be a slave to a highly regimented meal plan for a month.
May 21, 2013
Diet is easy to follow, but her instructions are too wishy-washy. Many conflicts between the recipes at the back and detailed charts. The charts are incomplete, you need to re-read sections thoroughly in order to grasp the "my way or the highway" instructions.
HATE, Hate, hate the kindle version. Charts are too small and with the disorganization of the book chapters and headings, I am constantly going back and forth. I had to contact the book's publisher to get pdf versions in order to actually read the meal plans.
I am a serial dieter. I can follow a well laid plan carefully; therefore I get results. The recipes are pretty great but they are so lacking in quantity and variety. Pomroy supposedly has cookbook coming out in Dec '13.
It is a real shame that her scientific background, which serves as the basis for the diet process, is touched on superficially. This book needs more! More recipes, more attention to detail and more step by step instructions. Scientifically sound, it is working for me, but I can see others getting easily frustrated and giving up before 28 days.
Oh, and she has a forum on her website. Another case of rushing to get things out there...it's not moderated and dieters are floundering with seeking answers.
HATE, Hate, hate the kindle version. Charts are too small and with the disorganization of the book chapters and headings, I am constantly going back and forth. I had to contact the book's publisher to get pdf versions in order to actually read the meal plans.
I am a serial dieter. I can follow a well laid plan carefully; therefore I get results. The recipes are pretty great but they are so lacking in quantity and variety. Pomroy supposedly has cookbook coming out in Dec '13.
It is a real shame that her scientific background, which serves as the basis for the diet process, is touched on superficially. This book needs more! More recipes, more attention to detail and more step by step instructions. Scientifically sound, it is working for me, but I can see others getting easily frustrated and giving up before 28 days.
Oh, and she has a forum on her website. Another case of rushing to get things out there...it's not moderated and dieters are floundering with seeking answers.
June 23, 2013
First of all, DO NOT buy this book online or for an e-reader. This is what I did and regretted it. You can't print out the charts in order for you to follow the darn thing. I went to my local library and got it from there. STILL, the charts are done in grey and dark grey and not printer friendly.
I gave it two stars instead of one because I did really like her explanation of the five major players in the role needing to take care of for a faster metabolism. It was very informative and have a better understanding because of this. Aside from this Chapter, everything else I read in this book sounded way too familiar from other diet books. The recipes are non-impressive and have gotten better low-fat recipes elsewhere.
In conclusion, I recommend that anyone who is even considering a diet should ask yourself what kind of weight are you trying to lose. Are you in your 20's, 30's, or older? I was trying to lose the few couple of pounds I gained around my waist due to being over 40 and pre-menopausal. Ask you doctor questions about your own particular situation and then find a good diet match for your case.
I gave it two stars instead of one because I did really like her explanation of the five major players in the role needing to take care of for a faster metabolism. It was very informative and have a better understanding because of this. Aside from this Chapter, everything else I read in this book sounded way too familiar from other diet books. The recipes are non-impressive and have gotten better low-fat recipes elsewhere.
In conclusion, I recommend that anyone who is even considering a diet should ask yourself what kind of weight are you trying to lose. Are you in your 20's, 30's, or older? I was trying to lose the few couple of pounds I gained around my waist due to being over 40 and pre-menopausal. Ask you doctor questions about your own particular situation and then find a good diet match for your case.
January 23, 2016
So, having gotten quite sick of carrying my fat around, I decided to be a bit more positive and try Pomroy's fast metabolism diet. I've now been on it for 11 of the 28 days recommended, and I plan to go through to the end, and perhaps even go beyond that to lose all 30-35 pounds, getting myself to my ideal weight of 130-135.
Let me say, before I tell you how the diet is going for me, that it's clear to me that this diet is not for people who have a large amount of weight to lose--say, more than 40-50 pounds. I know this because I was once around 90 pounds overweight and at that time in my life, this diet never would've worked for me. It's *very* restrictive and it's designed for the person who's already familiar with healthy eating and who also works out, at least to some degree. If you are more than 40-50 pounds overweight, the habits that got you to that point are probably unhealthy, and jumping into something like this will probably be overwhelming. That's not to say there aren't people who could bust through the barriers of those bad habits, but I know I couldn't have, not because I didn't have resolve, but because making such a dramatic change would've doomed me to failure from the outset. In my opinion, it would take a huge amount of resolve to go from being 90 pounds overweight and not exercising to giving up dairy for a month, eating only healthy fats and ONLY three days out of each week (the rest of the week, you basically eat NO fats except what's already in the lean meat and whole grains you're allowed) and to exercising regularly. It would have been tough, to say the least.
Also, it's important that you either already know, or are willing to learn, a bit about cooking for this diet. Since you can't use "bad" fat (butter, mayo, sour cream, etc.) or sugar (ketchup, BBQ sauce, store-bought salad dressings, etc.) to flavor your food, you have to be creative, which requires some knowledge of how to build flavors. I use lemons/limes and apple cider vinegar with salt and pepper on arugula, for example, and it's actually delicious. Most veggies can be flavored with lemon and vinegar, and you won't even miss the oil, especially if you add the right amount of salt and pepper. This diet requires adjusting your palate, but if you do it right, and you know a little about building flavor, you'll be fine. Also, in the 3rd phase of each cycle, you get to use "good" fat--like hummus, avocados, nuts and nut butter, olive oil--which gives you that fix you might have missed for the first two phases of the cycle. What's lovely, too, about the 3rd phrase is that it's the longest, so you get to use those healthy fats basically nonstop for three bliss-filled days.
Finally, you also need to be organized with this diet. You need to plan ahead for the week instead of just running to the store when you need something. One of the main concepts of the diet is not letting yourself get to the starvation point. If you feel hungry, and your stomach is growling, you have to shove something in your pie hole. You can't let the hunger linger because that's what slows your metabolism, and it also makes your body consume your muscles, not fat. So, you need to have the foods allowed for whatever phase of the diet you're in around at all times. For instance, since I know that for phase 3 (the last three days of each week) I will need to have avocados ripened and ready to eat, I go and buy them while I'm in phase 1 or phase 2 and let them sit on the counter until they're ripe, then put them in the fridge for later in the week. Anyone who eats avocados knows that, generally speaking, you can't just go and buy an avocado at the store and be able to eat it that same day. You need to plan ahead, is the point, for every phase. It requires time and organization.
Having said all of that, I went into this diet already knowing quite a lot about healthy eating, but I still had the attitude that "especially at this age (40), I'm basically going to have to starve myself if I want to lose weight." I had this attitude because I was doing moderate to high cardio 5 days a week *and* doing strength training and Pilates on top of that, and I felt that doing that amount of exercise *should* allow me to consume a lot of calories every day, but it didn't. I went through a phase when I first moved myself out of the "obese" category where I basically starved myself all day and then ate a big (nay, ginormous) dinner, plus three-quarters of a bottle of wine. Eventually, I burned myself out with that and started feeling exhausted every day. And I decided I needed to take better care of my body, so started eating a small breakfast (two eggs), having some green juice in the afternoon with some crackers and hummus, and then eating a regular sized dinner (along with three-quarters of a bottle of wine). At first, I put on about 5-8 pounds, then the scale hovered around 150 for a while. Then, over about eighteen months, I ended up gaining around another 15 pounds, which is where I found myself at the start of this diet. When I was in the 150s, I almost felt I could live with that, but when I tipped 160, I resolved to do something about it because I absolutely don't want to be this overweight, especially after knowing what being ten pounds away from my goal weight feels like.
So that's where I was when I started the fast metabolism diet. Now, first off, Pomroy recommends giving up caffeine for the 28 days. I, however, refuse to give up my morning coffee. I'm not a huge caffeine person, but I need that one cup in the morning to give me a little wake-up. But it's a fairly small cup, and I don't put any sugar in it, just a little creamer, and that's it. In the first week, I didn't want to give up wine either, but my weight loss was too slow, so I've now given that up, at least for the time being. I do believe I could get away with one glass of wine a few nights a week, but for now, I'm really giving it my all to stay off the alcohol until the diet is over.
The great thing about this diet is that you do actually consume a lot of food, but it's very nutritious food. My digestive health is wonderful and my energy level is high. I can't say that I crave the bad foods that I love (cheese, for example), but I have had moments of missing them. At the same time, my body feels totally nourished in a way I don't recall ever feeling before, and when I'm hungry, I eat the designated snacks or meals that I've already bought and put in the fridge and I don't oscillate about whether I should eat something that's not allowed. I just do what I've already planned, and it works great.
The exercise regimen is also kind of great because I used to run myself completely down trying to make up for all the calories I consumed. I hated going to the gym some days, but I knew I had to go. This diet gives me permission to vary my workout and to be less stressed out about it. I do two days of cardio, two days of heavy strength training, and two days of Pilates. The variety is a relief, and my body feels healthier than ever.
So far, I've lost 7 pounds, which is a huge triumph because that's despite cheating last week with (too much) wine and lingering Christmas candy. Because I made those bad calls in the first week, I think I'm going to have to do at least an extra, if not two, week on the diet to make up for it. Either way, it's almost worth it just for how healthy my body feels.
**UPDATE**
I've officially finished 28 days of this diet, and I've lost 10 pounds total. Not as accelerated as Pomroy claims in the book, but I cheated by having caffeine every day and a (large) glass of wine here and there. Otherwise, I followed the diet exactly. I *was* feeling really amazing because of all the nutritious eating for a while there. I think I still would be if it weren't for a medical condition that has returned--electric-shock drumming in my foot, which wakes me several times a night every night, resulting in a lot of stress as well as lost and disrupted sleep ... and which the doctors *can't* seem to identify. (Hopefully this condition will leave me soon, and I'll return to good health.) The stress, of course, is terrible for weight loss (and a whole bunch of other things). That's not the diet's fault though. I think it's a healthy and sustainable way to drop some weight, and I plan to do it indefinitely, though a little less strictly, since I still have more weight I want to lose and it's especially important right now that I maintain my health as best I can.
Let me say, before I tell you how the diet is going for me, that it's clear to me that this diet is not for people who have a large amount of weight to lose--say, more than 40-50 pounds. I know this because I was once around 90 pounds overweight and at that time in my life, this diet never would've worked for me. It's *very* restrictive and it's designed for the person who's already familiar with healthy eating and who also works out, at least to some degree. If you are more than 40-50 pounds overweight, the habits that got you to that point are probably unhealthy, and jumping into something like this will probably be overwhelming. That's not to say there aren't people who could bust through the barriers of those bad habits, but I know I couldn't have, not because I didn't have resolve, but because making such a dramatic change would've doomed me to failure from the outset. In my opinion, it would take a huge amount of resolve to go from being 90 pounds overweight and not exercising to giving up dairy for a month, eating only healthy fats and ONLY three days out of each week (the rest of the week, you basically eat NO fats except what's already in the lean meat and whole grains you're allowed) and to exercising regularly. It would have been tough, to say the least.
Also, it's important that you either already know, or are willing to learn, a bit about cooking for this diet. Since you can't use "bad" fat (butter, mayo, sour cream, etc.) or sugar (ketchup, BBQ sauce, store-bought salad dressings, etc.) to flavor your food, you have to be creative, which requires some knowledge of how to build flavors. I use lemons/limes and apple cider vinegar with salt and pepper on arugula, for example, and it's actually delicious. Most veggies can be flavored with lemon and vinegar, and you won't even miss the oil, especially if you add the right amount of salt and pepper. This diet requires adjusting your palate, but if you do it right, and you know a little about building flavor, you'll be fine. Also, in the 3rd phase of each cycle, you get to use "good" fat--like hummus, avocados, nuts and nut butter, olive oil--which gives you that fix you might have missed for the first two phases of the cycle. What's lovely, too, about the 3rd phrase is that it's the longest, so you get to use those healthy fats basically nonstop for three bliss-filled days.
Finally, you also need to be organized with this diet. You need to plan ahead for the week instead of just running to the store when you need something. One of the main concepts of the diet is not letting yourself get to the starvation point. If you feel hungry, and your stomach is growling, you have to shove something in your pie hole. You can't let the hunger linger because that's what slows your metabolism, and it also makes your body consume your muscles, not fat. So, you need to have the foods allowed for whatever phase of the diet you're in around at all times. For instance, since I know that for phase 3 (the last three days of each week) I will need to have avocados ripened and ready to eat, I go and buy them while I'm in phase 1 or phase 2 and let them sit on the counter until they're ripe, then put them in the fridge for later in the week. Anyone who eats avocados knows that, generally speaking, you can't just go and buy an avocado at the store and be able to eat it that same day. You need to plan ahead, is the point, for every phase. It requires time and organization.
Having said all of that, I went into this diet already knowing quite a lot about healthy eating, but I still had the attitude that "especially at this age (40), I'm basically going to have to starve myself if I want to lose weight." I had this attitude because I was doing moderate to high cardio 5 days a week *and* doing strength training and Pilates on top of that, and I felt that doing that amount of exercise *should* allow me to consume a lot of calories every day, but it didn't. I went through a phase when I first moved myself out of the "obese" category where I basically starved myself all day and then ate a big (nay, ginormous) dinner, plus three-quarters of a bottle of wine. Eventually, I burned myself out with that and started feeling exhausted every day. And I decided I needed to take better care of my body, so started eating a small breakfast (two eggs), having some green juice in the afternoon with some crackers and hummus, and then eating a regular sized dinner (along with three-quarters of a bottle of wine). At first, I put on about 5-8 pounds, then the scale hovered around 150 for a while. Then, over about eighteen months, I ended up gaining around another 15 pounds, which is where I found myself at the start of this diet. When I was in the 150s, I almost felt I could live with that, but when I tipped 160, I resolved to do something about it because I absolutely don't want to be this overweight, especially after knowing what being ten pounds away from my goal weight feels like.
So that's where I was when I started the fast metabolism diet. Now, first off, Pomroy recommends giving up caffeine for the 28 days. I, however, refuse to give up my morning coffee. I'm not a huge caffeine person, but I need that one cup in the morning to give me a little wake-up. But it's a fairly small cup, and I don't put any sugar in it, just a little creamer, and that's it. In the first week, I didn't want to give up wine either, but my weight loss was too slow, so I've now given that up, at least for the time being. I do believe I could get away with one glass of wine a few nights a week, but for now, I'm really giving it my all to stay off the alcohol until the diet is over.
The great thing about this diet is that you do actually consume a lot of food, but it's very nutritious food. My digestive health is wonderful and my energy level is high. I can't say that I crave the bad foods that I love (cheese, for example), but I have had moments of missing them. At the same time, my body feels totally nourished in a way I don't recall ever feeling before, and when I'm hungry, I eat the designated snacks or meals that I've already bought and put in the fridge and I don't oscillate about whether I should eat something that's not allowed. I just do what I've already planned, and it works great.
The exercise regimen is also kind of great because I used to run myself completely down trying to make up for all the calories I consumed. I hated going to the gym some days, but I knew I had to go. This diet gives me permission to vary my workout and to be less stressed out about it. I do two days of cardio, two days of heavy strength training, and two days of Pilates. The variety is a relief, and my body feels healthier than ever.
So far, I've lost 7 pounds, which is a huge triumph because that's despite cheating last week with (too much) wine and lingering Christmas candy. Because I made those bad calls in the first week, I think I'm going to have to do at least an extra, if not two, week on the diet to make up for it. Either way, it's almost worth it just for how healthy my body feels.
**UPDATE**
I've officially finished 28 days of this diet, and I've lost 10 pounds total. Not as accelerated as Pomroy claims in the book, but I cheated by having caffeine every day and a (large) glass of wine here and there. Otherwise, I followed the diet exactly. I *was* feeling really amazing because of all the nutritious eating for a while there. I think I still would be if it weren't for a medical condition that has returned--electric-shock drumming in my foot, which wakes me several times a night every night, resulting in a lot of stress as well as lost and disrupted sleep ... and which the doctors *can't* seem to identify. (Hopefully this condition will leave me soon, and I'll return to good health.) The stress, of course, is terrible for weight loss (and a whole bunch of other things). That's not the diet's fault though. I think it's a healthy and sustainable way to drop some weight, and I plan to do it indefinitely, though a little less strictly, since I still have more weight I want to lose and it's especially important right now that I maintain my health as best I can.
December 11, 2022
The plan is to reorientate your metabolism, not to diet; there is plenty of eating to do. The author states numerous times it is important to stick to the four week plan, three phases per week, for the full 28 days. The basic rules are:
· eat thirty minutes within waking.
· eat every three to five hours (except when sleeping)
· eat three meals and two snacks per day
· stick to food listed on your phases
·· follow the phases in order
· drink half your body weight in fluid ounces every day*
· eat organic
· meat choices must be nitrate free
· exercise three times a week according to the phase you are in
· no wheat*
· no corn
· no dairy*
· no soy*
· no refined sugar
· no caffeine
· no alcohol
· no dried fruit or fruit juices
· no artificial sweetners
· no fat free "diet foods"
* therein lies the challenges for me. I eat tofu, cheese and some form of wheat every day. If i try the diet and it works i'll upgrade the rating to five stars.
June 4, 2014
In a little over a week this plan has totally transformed my life. I have lost 6 pounds and my flabby middle is disappearing right before my eyes. Not to mention that I am less anxious and much happier. It sounds difficult to do but it really isn't. Since the diet changes every couple of days you never get bored. The key is to plan and to cook ahead and freeze. My approach to food has drastically changed. I am cooking way more than I ever have and I haven't felt this good in years. Just do it for a week and then see how you feel. I am guessing you will finish out the 28 days. If you have an IPhone I highly recommend the app - easy to plan your meals and automatically generate a grocery list. And her new cookbook has a lot of great recipes. Good luck'
February 10, 2017
Bottom line: Lost 10 lbs. and more than 2" off my waistline in 28 days. I'd say that was pretty successful.
Pros: You get to eat carbs and yummy food and you don't starve. The portion sizes are very reasonable. Success is very motivating, and baggy pants feel great. You are also eating super healthy food. Avoiding the long "no" list was not as hard as I expected (except it was sweet corn season, so I HAD to have an ear on day 29, but skipped the butter). Now I'm done with the first 4 weeks, I'm generally sticking with it (though not quite so strictly). It helps establish good eating habits. It didn't take a ton of exercise, just doing a cardio, a strength training, and a yoga session 1-2x/week for each type. In all honesty, I didn't keep every rule to a T, but I think my infractions were few and minor (e.g. eating tomatos and carrots in Phase 2, and a couple things I ate in small quantities had a wee bit of sugar, not separating out egg yolks in Phase 2 except once, not everything was organic, and went more than 4 hours without eating a couple times, etc.) I think I do have more energy.
Cons: It did seem like I spent almost every spare minute of the month prepping meals. I did try to cook a few meals ahead on weekends, and on work days I got all meals prepped for the following day on the evening before. It got better as the month went on as there were more leftovers available. You do get a little hungry in Phase 2, but I suspect I should have been eating even MORE protein than I did, but organic food, and meat in particular, is expensive. Loved Phase 3. Eating 2 snacks a day was cutting back from my usual 4 snacks/day, although you can always add more vegies. At one point, I thought I would binge on all the forbiddens when 28 days were up, but I'm still motivated to keep going, as I would like to drop another 25 lbs. The jury is still out on how this will go over the long haul.
P.S. I have no gall bladder (which is something she talks about stoking in the book), and it was still effective.
Pros: You get to eat carbs and yummy food and you don't starve. The portion sizes are very reasonable. Success is very motivating, and baggy pants feel great. You are also eating super healthy food. Avoiding the long "no" list was not as hard as I expected (except it was sweet corn season, so I HAD to have an ear on day 29, but skipped the butter). Now I'm done with the first 4 weeks, I'm generally sticking with it (though not quite so strictly). It helps establish good eating habits. It didn't take a ton of exercise, just doing a cardio, a strength training, and a yoga session 1-2x/week for each type. In all honesty, I didn't keep every rule to a T, but I think my infractions were few and minor (e.g. eating tomatos and carrots in Phase 2, and a couple things I ate in small quantities had a wee bit of sugar, not separating out egg yolks in Phase 2 except once, not everything was organic, and went more than 4 hours without eating a couple times, etc.) I think I do have more energy.
Cons: It did seem like I spent almost every spare minute of the month prepping meals. I did try to cook a few meals ahead on weekends, and on work days I got all meals prepped for the following day on the evening before. It got better as the month went on as there were more leftovers available. You do get a little hungry in Phase 2, but I suspect I should have been eating even MORE protein than I did, but organic food, and meat in particular, is expensive. Loved Phase 3. Eating 2 snacks a day was cutting back from my usual 4 snacks/day, although you can always add more vegies. At one point, I thought I would binge on all the forbiddens when 28 days were up, but I'm still motivated to keep going, as I would like to drop another 25 lbs. The jury is still out on how this will go over the long haul.
P.S. I have no gall bladder (which is something she talks about stoking in the book), and it was still effective.
April 28, 2013
The most entertaining diet book I have read - very interesting. Regarding the diet - very restrictive - not a lot of calories, low fat (if any), no dairy, wheat, corn, sugar, caffeine, etc. - in other words no processed foods - keep it natural! What I did like was the info about your metabolism, how it gets broken and how to repair it...
The diet has three phases that you rotate through each week:
Phase 1 (two days - Monday & Tuesday) - high-glycemic, moderate-protein, low-fat
Phase 2 (two days - Wednesday & Thursday) - high-protein, high-vegetable, low-carbohydrate, low-fat
Phase 3 (three days -Friday, Saturday & Sunday) - healthy-fat, moderate-carbohydrate, low-glycemic fruit
Also includes exercise:
Phase 1 - at least one day of vigorous cardio
Phase 2 - at least one day of strength training
Phase 3 - at least one day of stress-reducing activity (i.e. yoga, deep breathing, massage)
The diet has three phases that you rotate through each week:
Phase 1 (two days - Monday & Tuesday) - high-glycemic, moderate-protein, low-fat
Phase 2 (two days - Wednesday & Thursday) - high-protein, high-vegetable, low-carbohydrate, low-fat
Phase 3 (three days -Friday, Saturday & Sunday) - healthy-fat, moderate-carbohydrate, low-glycemic fruit
Also includes exercise:
Phase 1 - at least one day of vigorous cardio
Phase 2 - at least one day of strength training
Phase 3 - at least one day of stress-reducing activity (i.e. yoga, deep breathing, massage)
January 26, 2014
This diet is extremely restrictive, but it was exactly what I needed after the holidays to jump start a good clean eating plan. I have never been able to eat so much and loose so much weight!
September 5, 2017
I followed this diet starting in June 2015; I ended up losing a little over 30 pounds by the end of September.
April 23, 2022
Me parece muy convincente la explicación y muy sana la dieta.
Siento que en el lubro faltó un gráfico más claro de porciones de cada grupo alimenticio junto con las combinaciones, en lugar de ponerlos en distintas partes del libro.
Siento que en el lubro faltó un gráfico más claro de porciones de cada grupo alimenticio junto con las combinaciones, en lugar de ponerlos en distintas partes del libro.
September 28, 2012
Собственно, подзаголовок объясняет, о чем будет идти речь: "28-дневный план по избавлению от стресса, разблокировке жировых клеток и подстегиванию вашего обмена веществ".
Сначала автор разбирает причины, по которым люди не могут избавиться от лишнего веса. Она рассказывает, за что отвечает обмен веществ. Он может сжигать, запасать и строить. И задача данной книги - научить читателей управлять метаболизмом, заставить его сжигать и строить.
Хайли развенчивает "Мифы о метаболизме" и делится "Правдой о метаболизме". Далее она старается объяснить читателям физико-химические основы обмена веществ.
В конце книги приведены таблицы продуктов для каждой фазы каждой недели, дополнительные советы и подсказки, а также огромное количество рецептов (страниц сто), на случай, если вы не в ладах с кулинарией :)
Отличная книга. Пожалуй, лучшее, что я читала в этой области. Хайли Помрой является дипломированным специалистом в области питания, свои идеи она вынесла из изучения проблем питания животных, и практические наработки превратила в стройную теорию, подходящую людям : )
Самое ценное в книге – это как раз объяснение биохимических процессов, происходящих в организме. Одно дело – смутно представлять, что после поедания булочки уровень сахара в крови повышается, другое – прочитать (пусть и довольно схематичные) разъяснения про роль печени и щитовидной железы в процессе пищеварения.
Сначала автор разбирает причины, по которым люди не могут избавиться от лишнего веса. Она рассказывает, за что отвечает обмен веществ. Он может сжигать, запасать и строить. И задача данной книги - научить читателей управлять метаболизмом, заставить его сжигать и строить.
Хайли развенчивает "Мифы о метаболизме" и делится "Правдой о метаболизме". Далее она старается объяснить читателям физико-химические основы обмена веществ.
В конце книги приведены таблицы продуктов для каждой фазы каждой недели, дополнительные советы и подсказки, а также огромное количество рецептов (страниц сто), на случай, если вы не в ладах с кулинарией :)
Отличная книга. Пожалуй, лучшее, что я читала в этой области. Хайли Помрой является дипломированным специалистом в области питания, свои идеи она вынесла из изучения проблем питания животных, и практические наработки превратила в стройную теорию, подходящую людям : )
Самое ценное в книге – это как раз объяснение биохимических процессов, происходящих в организме. Одно дело – смутно представлять, что после поедания булочки уровень сахара в крови повышается, другое – прочитать (пусть и довольно схематичные) разъяснения про роль печени и щитовидной железы в процессе пищеварения.
February 28, 2015
This is a short and easy book to get through. My husband and I started the diet on Monday and on Friday we have each lost 6 pounds. You eat on this diet! There is also an app for the iphone that makes gracery shopping and menu planning easy! We have tried some new foods and new ways of preparing foods that are delicious. Fair warning... getting off caffeine and sugar gave me a 4 day headache. By day 5 I feel great, energized and healthy. Try it, it works!
December 21, 2015
While I found the premise interesting, I soon realized that you would have to eat certain foods on certain days. I wanted to check the book out after seeing the infomercial on tv recently. I quickly decided to stay on course with my "everything in moderation"/watch how much-how often I eat the white stuff (sugar/white flour) way of eating. It fits better with me.
Therefore, another book for my ditch-a-roo pile!
Therefore, another book for my ditch-a-roo pile!
February 29, 2016
This was very interesting and helped us greatly. My husband lost 20 pounds and I lost 10. It gives you a new way to look at food and a better way to eat without causing the stress diets usually cause. The hardest part besides giving up my butter for 28 days was to eat that often every day. Three meals and two snacks daily. We are still using the maintenance portion and probably will except maybe a dessert or two thrown in. Very good. Diet = Did I eat today!
November 8, 2013
I found this diet much easier to stick to than many. And it's working as I am down about 15 pounds
June 11, 2019
Es un libro que parecía interesante y que podría tener una buena base. Lástima que no fue así, encontramos una dieta que para una persona común es insostenible (comer 6 veces al día, si no la dieta no funciona, es algo complicado considerando que la mayoría por experiencia consume alimentos 3 veces como máximo);
Además de tener una gran restricción de alimentos (tipo y cantidad), esta dieta se divide en 4 semanas y cada semana en 3 fases, donde en cada fase se debe consumir tal cantidad o tipo de grupo alimentario, lo cual siento que le quita libertad a la persona de elegir que comer cada día y afecta en la variedad de las elecciones.
También me faltaron referencias bibliográficas a las afirmaciones, ya que basarse exclusivamente en experiencias no es lo ideal ni adecuado para una recomendación (General por cierto), considerando que todos tenemos necesidades distintas, igual investigare mayoritariamente sobre esto pero el libro es solo experiencia.
La dieta te ayudará a bajar de peso si la sigues: si, porque estás realizando una restricción de alimentos y ejercicio.
Es la mejor forma de perder peso: no, siento que hay mejores formas y más amigables para la población, y no tan generalizada como lo planteado en el libro, ya que no solo hay que ver la dieta sino que fijarse en las necesidades nutricionales, emocionales, culturales, económicas, entre otras características de cada persona. Además siempre se debe buscar el enseñar a comer y que la persona forme habitos de alimentación saludable.
Además de tener una gran restricción de alimentos (tipo y cantidad), esta dieta se divide en 4 semanas y cada semana en 3 fases, donde en cada fase se debe consumir tal cantidad o tipo de grupo alimentario, lo cual siento que le quita libertad a la persona de elegir que comer cada día y afecta en la variedad de las elecciones.
También me faltaron referencias bibliográficas a las afirmaciones, ya que basarse exclusivamente en experiencias no es lo ideal ni adecuado para una recomendación (General por cierto), considerando que todos tenemos necesidades distintas, igual investigare mayoritariamente sobre esto pero el libro es solo experiencia.
La dieta te ayudará a bajar de peso si la sigues: si, porque estás realizando una restricción de alimentos y ejercicio.
Es la mejor forma de perder peso: no, siento que hay mejores formas y más amigables para la población, y no tan generalizada como lo planteado en el libro, ya que no solo hay que ver la dieta sino que fijarse en las necesidades nutricionales, emocionales, culturales, económicas, entre otras características de cada persona. Además siempre se debe buscar el enseñar a comer y que la persona forme habitos de alimentación saludable.
March 14, 2020
Para empezar, empieza como toda una publicidad donde te prometen que bajaras 10 kilos en 28 días, siempre afirmando que la mayoría de sus pasientes han tenido muy buenos resultados, que también algunos actores han seguido su método y han bajado lo que ella promete, pero llega a ser que cuando llegas a las reglas de la dieta es donde ella misma se contradice, te dice que tal vez llegues solo a bajar 250gramos a la semana pero aun así esta funcionando su dieta, que no te rindas y sigas con la dieta. En la final de la dieta te dice que debes de mantener una dieta saludable y es lo que todo mundo sabe si sigues una comida saludable no súbitas de peso, te mantendrás, pero aquí está la cosa, dice que recomienda que hagas la dieta para que recupere la memoria tu cuerpo de que debes tener un metabolismo acelerado al menos dos veces al año, se supone dice que jamás volverás a hacer dietas, eso es dudoso. 🤔
Y por último te recomienda que si vas a seguir la dieta lo hagas después de que tu doctor te diga que si es recomendable para ti... 🤔 Ahí se cae todo lo que te dice durante todo el libro. Bien creo ya gano bastante dinero recomendando una dieta que té dice que si no bajas de peso o té hace daño la dieta no es culpa de ella, es tuya....
Aunque me quedo con la duda de si servirá o no... Así que porque no probar algo que leímos claro bajo la supervision de un doctor.
Y por último te recomienda que si vas a seguir la dieta lo hagas después de que tu doctor te diga que si es recomendable para ti... 🤔 Ahí se cae todo lo que te dice durante todo el libro. Bien creo ya gano bastante dinero recomendando una dieta que té dice que si no bajas de peso o té hace daño la dieta no es culpa de ella, es tuya....
Aunque me quedo con la duda de si servirá o no... Así que porque no probar algo que leímos claro bajo la supervision de un doctor.
May 21, 2024
OFICIALMENTE: ESTE ES MI ÚLTIMO LIBRO SOBRE DIETAS. Cuando llegas a cierta edad, y ya has hecho toooodas las dietas, pareciera que el cuerpo te dice “ya no más “. Así me había estado pasando, hasta que descubrí este libro, que no solo te explica el por qué del método, sino que te guía paso a paso, te plantea dificultades a las que quizás te expongas y cómo solucionarlas; te da menús exactos con recetas o la lista para que seas tú quien decida y arme su menú. Y lo que más me gustó, que te explica qué hacer al acabar la dieta para que nunca recuperes lo perdido. Y por si fuera poco: nunca sufres por hambre. 💯💃🏼🥰
November 18, 2019
Me gustó. Otra visión: jugar con el metabolismo. Engañar al cuerpo. (Audiolibro).
May 26, 2022
Una cosa es la teoría y otra la práctica 😅🥲
November 24, 2024
This is a very interesting book. While I’m not sure I agree with some of her science (there’s no such thing as a calorie) I am curious to see if this diet would work for me. Fingers crossed!
Displaying 1 - 30 of 369 reviews