Hayley Pomeroy's diet: menu for every day, as well as a list of allowed and prohibited foods

Hayley Pomeroy, a nutritionist from the USA, has developed a special system that helps to lose weight even in advanced cases. She allows you to get rid of 10 kg in a month.

It is based on accelerating metabolism and launching natural weight loss processes. The system does not affect the production of hormones that block each other, which is why fat deposits and volumes only increase.

Pros of the Pomeroy diet: giving up hungry diets and favorite foods; availability of a balanced diet; effectiveness; tasty and interesting menu. It does not cause stress to the body and provides it with all the necessary substances.

Disadvantages of the diet: expensive foods from the list of permitted, complex dishes; low calorie content on some days, not exceeding 700 kcal; lack of options for vegans and vegetarians.

Five important rules: try to be positive and avoid stress; give yourself the opportunity to enjoy your favorite food, but within reasonable limits; do not starve under any circumstances; do not count calories per day; do not follow generally accepted nutritional rules and strict diets.

Basic principles:

Eat five small meals a day, even if you have no appetite. The interval between meals is 3 hours.
The main part of the diet consists of proteins and complex carbohydrates.
Breakfast should be no earlier than half an hour after getting up.
It is necessary to drink as much plain still water and herbal tea as possible every day. On average it is 2-3 liters.
Remove sugar and honey from your diet and replace them with stevia and xylitol.
You cannot deviate from the established schedule and diet.
The weight loss system is divided into three stages. You can repeat them.
It is convenient to measure portions in glasses, one is 250 g. At first they should consist of two, that is, 500 g.
Physical activity is required. Without spending calories, losing weight will be extremely difficult.

You will have to remove from the diet: fast food, sweets, flour, semi-finished products, canned food, fatty, salty and smoked foods. Dried fruits, packaged juices, soy and corn products containing sugar, milk, alcoholic beverages, tobacco, black tea and coffee are prohibited.

All 3 phases of the diet must be completed every week of weight loss:

The first lasts a couple of days. Aimed at relieving stress and strain on the adrenal glands. At this time, they eat complex carbohydrates containing a lot of fiber. But there should be as little fat and protein as possible. But you should increase foods rich in vitamins B, C, and natural sugars. The diet should include vegetables, mushrooms, lean fish and meat, greens and fruits, and cereals.
The second phase lasts 2 days, involves unblocking lipid cells, eat a lot of protein and vegetables, greens. And carbohydrates are reduced to a minimum, even complex ones. Therefore, the menu includes meat and fish, mushrooms, legumes, eggs, vegetables, herbs, herbs, spices and seaweed. You should completely avoid fruits and cereals.
The third phase is needed to burn fat deposits. It lasts for the remaining 2-3 days. At this time, you can eat all the products of the previous two phases, plus adding vegetable fats, which are obtained from olive, sunflower and sesame oil. You can eat fruits and berries, raw nuts and seeds, but in small quantities.

Read more about Hayley Pomeroy's diet, features of the phases, menu planning and dishes for the diet.

Features of the diet from Hayley Pomeroy

It has been scientifically proven that difficulties in losing weight arise due to a slow metabolism. Hayley Pomeroy is a nutritionist from America who has developed a program to normalize metabolic processes. Together with Eve Adamson, she published the book “Diet to Speed Up Metabolism,” where she outlined her theory in detail (it is recommended to read it before starting to lose weight).

Strict diets, so-called “hunger” diets, help to quickly achieve the desired result. However, the extra pounds return after some time. Often the weight becomes even greater than it was before. Pomeroy believes that the reason lies in the hormonal background. Starvation diets disrupt the functioning of the thyroid gland, which synthesizes triiodothyronine. It is this hormone that is responsible for the breakdown of fats.

Hayley Pomeroy, a nutritionist from the United States, gained worldwide fame after she helped Robert Downey Jr. get in shape before filming Iron Man, and J.Lo for filming for American Idol.

With strict diets, the intensive work of the adrenal glands, which produces rt3, is activated. This is a hormone that is the opposite of triiodothyronine. It protects fat cells from breakdown. This is the reason for the lack of results with low food consumption.

Hayley Pomeroy's diet is aimed at normalizing the functioning of the thyroid gland. Thanks to this, metabolic processes are accelerated, the natural process of weight loss is activated, and this diet is a little similar to the Dukan diet for losing excess weight.

How many kilograms can you lose?

If you strictly follow the diet, then in 28 days you can get rid of 5 to 9 kg of excess weight, provided you eat one cup of food (one cup is 250 grams).

For every additional 20 pounds you want to lose: add half a serving. For example, if a serving of chili is two cups and you want to lose 20 pounds, then you should eat 2 cups of chili. If you want to lose 14 to 18 kg, you should eat 3 cups. If you want to lose 20 or 30 kg, then your serving is 4 cups. Yes, 4 cups!

If you need to lose a lot of weight, fasting is the last thing you should do. You need food to fire up your metabolism and only food will help you lose that extra weight. The more you weigh, the more food it takes to get your metabolism moving. As you get closer to your goal weight, reduce your portion according to the same formula.

Advantages and disadvantages

The Pomeroy diet has the following positive aspects:

no need to starve, take fasting days, or give up your favorite foods;
the menu is varied and tasty;
when losing weight, the body does not experience stress;
high performance;
balanced nutrition, so that the body receives all the necessary substances;
the effect lasts for a long time;
there is no risk of failure.

Dr. Pomeroy has developed a nutritional system that she calls “The Diet for Those Who Are Desperate to Find a Diet that Works.”

There are also disadvantages:

low daily caloric intake (for people involved in physical labor or sports this may not be enough);
quite high cost of products from the menu;
some components of the diet are difficult to find in stores;
the diet is not suitable for vegetarians and raw foodists;
the need to give up coffee, sweets and dairy products;
following the diet for a fairly long period of time (28 days);
difficulty maintaining a diet (5 rubles a day at the same time).

From a medical point of view, dietary nutrition has no disadvantages.

Basic rules and meal schedule

Hayley Pomeroy encourages you to adhere to the following rules and never break them:

avoid stress, think positively;
do not give up your favorite dishes;
not to starve;
do not count extra calories;
give up strict diets.

According to Hayley Pomeroy, most diets either don't work at all, or only work for a while, and then the body seems to stop responding to dietary restrictions.

Portions should be small. For breakfast, lunch and dinner, the total amount eaten should not exceed 300 g. Servings for snacks should not exceed 150 g. There are no restrictions on the consumption of green vegetables.

A sedentary lifestyle slows down metabolic processes. Therefore, physical activity must be present.

Despite the fact that the Pomeroy diet is positioned as a method in which you can eat your favorite foods, you will have to give up fast food, smoked foods, sweets, and fried foods. This is unhealthy food that not only adds extra pounds, but also has a bad effect on your health.

Breakfast must be eaten 30 minutes after waking up. The first meal is the start for launching all metabolic processes in the body. If the regime does not allow you to eat fully in the morning, then breakfast and snack can be swapped. Those. half an hour after getting up, eat something light, for example, an apple, and then have a full meal. The same applies to dinner if it is planned too late: after lunch you need to eat something hearty, and only have a snack before going to bed.

Without water, not a single process in the body takes place. It is a kind of solvent. Also, processed products and toxic substances are removed along with it. Therefore, you need to drink 1.5-2 liters of liquid daily. Take it in small sips, not in one gulp.

Effective results can only be achieved with strict adherence to the diet. No disruptions are allowed. Therefore, you need to create a menu in advance and buy all the necessary products. If you manage to stay on the diet for 4 weeks at least once, it will be much easier to repeat it if you want.

Products used on the menu should be as natural as possible. Before purchasing, be sure to read the ingredients on the label. The shorter it is, the fewer artificial additives it contains, the less processing it has undergone, the better.

The author of the method collaborates with leading nutritionists and intensive weight loss centers.

The diet provides for five meals a day, i.e. every 3 hours: three main and two snacks. Since the portions are small, during this time you usually feel hungry. Even if you don’t have an appetite, you still need to eat (at least have a snack).

Basic diet rules

Hayley Pomeroy's diet for a month is calculated. Four weeks is enough to get rid of 10-12 kg, and without much effort. You can lose weight only if you strictly adhere to the basic rules of the method. The principle of nutrition is to introduce fresh fruits (fruits, vegetables) into the diet. You will have to exclude from the menu all products containing chemicals, preservatives, dyes - these are the ingredients that reduce the activity of metabolism and the removal of harmful toxic and waste compounds from the body.

There are a number of rules and requirements that will have to be followed in continuing Haley Pomeroy’s diet:

do not give up breakfast, which allows you to stock up on energy for the whole day, launches digestive processes, and activates metabolism;
sit down to your morning meal within half an hour of waking up;
eat strictly five times throughout the diet - there should be three main meals at equal intervals and two light meager snacks;
carefully study the features of all phases of the diet (weight loss is carried out in three stages, each of which has its own characteristics and requirements);
drink plenty of fluids - drink at least two liters of water a day (when the body is dehydrated, metabolism decreases significantly).

It should be remembered that Hayley Pomeroy's diet will be much more effective if you engage in simple sports. It is not necessary to immediately go to the gym and train until exhaustion - instead of actively breaking down fatty tissues, the results of efforts will be unpleasant discomfort and pain in the muscles. To activate fat burning on the stomach, sides and thighs, it is enough to do gymnastics every day, special exercises for weight loss, and visit the fitness room three times a week.

There are practically no contraindications to the Hayley Pomeroy diet - while continuing to lose weight, you are allowed to diversify your diet even with foods prohibited by many methods. The advantages also include the absence of side effects and minimal risk of failure. The only drawback is that the diet is quite expensive.

Authorized Products

Dietary food has a fairly rich list of permitted products:

low-calorie meat and its by-products;
fish, seafood;
eggs;
vegetables and herbs (including mushrooms);
not very sweet fruits and berries;
nuts and seeds;
legumes;
cereals;
spices;
sweetener.

Drinks allowed are mineral and drinking water, vegetable juices and herbal teas.

According to Hayley, she sees her purpose in helping people get on the path to a healthy lifestyle.

Menu for every day to speed up metabolism

Pomeroy diet, menu for every day, Monday:

morning food consumption - oatmeal with banana;
snack - a glass of cherries;
daily - green beans in tomato paste, beef goulash, vegetable broth;
snack - a handful of strawberries;
evening - buckwheat porridge with slices of ham.

Day 2:

morning food - oatmeal with pear;
snack - citrus;
daily - buckwheat with white chicken meat, chicken broth;
snack - apple;
evening - brown rice with pollock in tomato sauce.

Day 3:

morning food consumption - omelet with vegetables;
snack - a sandwich with a piece of fish;
daily - salad of vegetables and fish;
snack - some boiled chicken or beef;
evening - salmon baked in foil with lemon.

The effectiveness of the Haley method has been confirmed on thousands of people who have not only overcome obesity, but also improved their health.

Day 4:

meal after waking up - salad of vegetables and ham;
snack - a piece of turkey;
daytime - stewed vegetables with chicken;
snack - herbal tea with lemon;
evening - boiled chicken fillet with cabbage and cucumber salad.

Day 5:

morning food consumption - millet porridge;
snack - cucumber and tomato salad;
daily - steamed vegetables and chicken;
snack - avocado;
evening - rice with pieces of vegetables.

Day 6:

morning food consumption - whole grain toast with berries;
snack - a handful of nuts;
daytime - sandwich with cheese and fish;
snack - fruit smoothie;
evening - vegetables with meat in a pot.

The disadvantage of the diet is that it is designed for the American diet and includes such exotic products as lobster, feijoa, lobster, pheasant and papaya, which makes it quite expensive.

Hayley Pomeroy diet menu day 7:

morning food consumption - egg and banana;
snack - baked apple;
daily - fish with rice;
snack - kiwi;
evening - salad of chicken breast, avocado and tomatoes.

We must not forget about the daily fluid intake.

Hayley Pomeroy - Metabolism Diet

Eve Adamson, Hayley Pomeroy

Diet to speed up metabolism

Dedicated to my son Eiland and daughter Gracen

Preface

“How timely we met you!” Those were the first words I spoke to Haley Pomeroy, a nutritionist whose practice I recently joined in Burbank, California. Haley and I had different work schedules, but I had heard about this brilliant nutritionist from my patients and practitioners in other specialties. When I finally met Hayley, I had to admit that there was truly something exceptional about her. Not to mention the attractiveness of her personality and the deep care with which she surrounded her patients. I was struck by the emotional state of her patients; They were all so happy, content, and on the fast track to full recovery after losing significant, even stunning, weight using Haley's program. The result of the diet was obvious.

I began sending my patients to her, especially persistently - obese patients, patients with diabetes and hypertension, for whom weight loss was literally a matter of life and death. They came to my next appointment praising Haley and the natural, delicious, nutritious foods they began eating at her recommendation. They all sincerely thanked me for referring them to Hayley. I have never seen such strict adherence to prescriptions before, some even shared recipes with me!

At first, when I looked at the progress of Haley's clients—the number of pounds and the rate at which they were lost—I thought that this was just another unstable weight loss program that would inevitably result in disappointment and dissatisfaction for patients who returned to their previous unhealthy weight. But when Hayley introduced me to her program, I realized that I was far from the truth. Haley's method is medically proven and the program's effectiveness is backed by real science, not untested theory or anecdotal evidence. There is no quackery in it! Hayley has a deep knowledge of the functioning of metabolism, how biochemical reactions caused by the consumption of certain foods or dishes can speed up or slow down this process. Hayley Pomeroy's program really works, and what's more, it works quickly.

The effectiveness of the program also lies in the fact that following the proposed diet is easy and pleasant. The original system of selecting products and splitting meals trains and speeds up metabolism. I've seen weight loss, cholesterol levels drop, blood sugar levels stabilize, sleep improve, depression disappear, and not just in the short term: these results stand the test of time. Hayley always says, “Make food work for you.” And she knows how to start the weight loss process even in overweight patients for whom other diets have not worked.

Hayley showed the light at the end of the proverbial tunnel of diet despair. I wish everyone could meet Hayley in person because she can inspire and motivate like no other. But since personal contact with everyone who wants to lose weight is impossible, I am extremely glad that Hayley finally wrote a book. Now anyone can have access to her wonderful program, charged with the positive energy of its creator. Hayley, among other things, is an excellent mentor: she combines the firmness necessary in some cases with humor, and does not skimp on encouraging those who are losing weight. Taken together, this leads to such joyful changes that many of us never dream of! Believe me, you can lose weight, improve your body health and change your life for the better! I am convinced of the effectiveness of Haley's technique and can't wait to give a copy of this book to each of my patients.

The fact that you are reading these words now may very well mean that you will never again have to seek medical help due to the devastating effects of chronic diseases caused by poor diet. If I lose a few patients because these people become healthier, well, that's a very good thing.

So congratulations! With Hayley Pomeroy's help, you and your metabolism are on the path to healing.

Bruce M. Stark, MD, Internal Medicine, Addiction and Developmental Medicine Specialist

Part one

LET'S GET TO KNOW YOUR OWN METABOLISM

Introduction

I listen to my body.

I know why you can't do this, why your body no longer responds to relentless dieting, mind-numbing exercise, low-carb diets, low-fat, high-protein diets. I know why you're not losing weight... and I know how to fix it.

I am a body mechanic, a personal trainer for your metabolism. I am an innovator, not an imitator. I've even been accused of black magic because my diet plan seems to work in a way that's ridiculously easy and the results defy past experiences with other diets. I can assure you: there is no black magic here.

I am committed to revolutionizing your eating behavior and eating mindset. You can lose 10kg in four weeks by eating real food, without counting calories, and get your metabolism back up and running. There is no magic or deception here. Even doctors ask me for advice and listen to my opinion. They copy my program, adopt the nutrition system and food recipes, and patients leave my office, as my tactful sister sometimes puts it, “ready to believe my every word.”

But such faith is what will really make you become slim, healthy and... perfect, finally freed from excess weight. My patients are not those who are willing to settle for a diet that is ineffective or a diet that is too difficult and joyless to stick to. My patients include National Football League athletes and their wives and film and television stars. Even the Emir of Dubai flew to me for a consultation on the advice of his doctor from Johns Hopkins University.

I've consulted with a lot of people who aren't too famous, but who need to lose weight, and lose weight at the insistence of their doctor right away. For several years I have been focused on counseling patients face to face, one on one. Collaborated with nutritionists and intensive weight loss centers. I visited the set of weight loss shows for major television companies. By popular demand from food manufacturers and advertising agencies, I analyzed their products, from sports drinks for children to comprehensive healthy lunch programs. I consulted for Safeway[1], gave movie advice for their animated series “Looney Tunes. Back to School”, participated in the project to create a socially significant television film “Food Corporation”.

I help people get on the path to a healthy lifestyle and promote real weight loss. This is my purpose, my mission. This is who I am. And that's why I can help you.

I'm telling you all this so you understand that the metabolism boosting diet is not an untested theory, a product of wishful thinking. I have prescribed this diet to hundreds of patients and seen them lose dozens of pounds, so I know it works. She can’t help but work, because otherwise I would lose my job. It works, and that’s why all my clinics have appointments months in advance. Clients send private planes for me so that I can consult them at home; they fly thousands of kilometers to meet me.

And now I am your personal nutritionist. With the help of this book I will introduce you to my program. I want everyone who wants to lose weight and get healthy to be able to do it quickly and permanently.

Years of research and clinical work have taught me that the key to losing weight is understanding how your metabolism works. I know how to get your body to start burning the fat that has been weighing you down for years. In this book, I will tell you exactly what you need to do to start the process.

This book is not for those who are going on a diet for the first time. This book is for those who are going on a diet for the last time. This is a book for those for whom the old tricks no longer work. This book is for those who love to eat, but who are tired of fighting their appetite, fatigue and protruding belly, the book is intended for chronic dieters who no longer dream of being able to diet again. If you're about to give up trying to reach your ideal weight, if you think you're destined to be heavier than you want, then this book is for you. Your battle is over. It's time to fall in love with food and learn how to use it to achieve real, lasting weight loss.

Hayley Pomeroy Diet Recipes

Oatmeal smoothie:

Grind half a glass of cereal in a blender.
Add the same amount of fresh or frozen fruit, 300 ml of water.
Turn on the blender again.
Season with cinnamon and stevia.

Tuna salad with vegetables and fruits:

Boil a piece of fish and carrots.
Cut into small slices.
Add chopped spinach, cucumber, red onion and green apple.
Stir and season with lemon juice or olive oil (depending on the phase).

The diet is described in detail in the book by Hayley Pomeroy together with Eve Adamson, “The Metabolism Diet.”

Baked meat:

Brush rabbit, turkey or beef with spices.
Place on a wire rack.
Bake in the oven until done.

As a side dish for meat, you can prepare a salad of cabbage, onions, cucumbers and egg whites.

Prohibited Products

The following are not allowed on a diet:

corn in any form;
wheat;
sugar and honey;
fruit juices and dried fruits;
milk products;
alcoholic and any drinks containing caffeine, coffee, regular tea;
soy;
butter and refined vegetable oil, margarine;
salt.

Without the latter product it can be quite difficult, but it can be replaced with various natural spices.

The Hayley Pomeroy Diet is technically not a diet at all, but a meal plan for a faster metabolism.

Reviews from those who have lost weight

Result in 20 weeks, more than -13 kg (photo at the end of the video):

Maria: “When my weight exceeded 80 kg, I decided it was time to lose weight. I tried different diets and went in for sports. I managed to lose weight, but after a short time, the weight returned. I decided to try the Hayley Pomeroy diet. In 28 days I lost 13 kg. Excellent result".

Vika: “I only lasted three days on the diet. I couldn’t find recipes for the dishes, so I couldn’t stand it any longer.”

Sofia: “This diet can hardly be called a diet. This is simply a special system that rebuilds the entire habitual diet. In just 1 week I managed to lose 2 kg. The body has become much more attractive. I advise you to try everything."

Phases of the Pomeroy diet

The weight loss program lasts 4 weeks. This period is divided into three phases.

First phase

These are the first 2 days of each week, i.e. Monday and Tuesday. The main task of this phase is to relieve tension and stress from the adrenal glands so that they stop negatively affecting the functioning of the thyroid gland. These days you need to reduce the consumption of protein foods and foods with fats, focus on foods with carbohydrates, natural sugars, vitamins B and C:

low-calorie meat and fish;
rice, oatmeal and buckwheat;
vegetables: tomatoes, cucumbers, pumpkin, eggplant, cabbage, zucchini, carrots;
greenery;
fruits;
peas, lentils, beans;
egg white;
mushrooms;
spices.

During the diet, physical activity is required. During this phase, it is necessary to perform exercises for the cardiovascular system. This could be a morning jog, a brisk walk, exercise on an exercise bike or treadmill, aerobics or rhythmic exercise.

The idea is to alternate phases focusing on different macronutrients.

Second phase

This stage falls on Wednesdays and Thursdays. Aimed at unblocking fat deposits so that they can be easily gotten rid of in the future. In the 2nd phase, you need to eat low-fat foods containing a lot of proteins and a minimum of carbohydrates. Vegetables must be present in the diet. Required Products:

beef, veal, lamb, pork;
egg white;
vegetables: sweet peppers and chili, cucumbers, cabbage, onions;
greenery;
lime and lemon;
beans;
spices;
seaweed;
herbal teas;
mushrooms.

Physical activity should be maximum. Strength exercises with dumbbells and barbells are recommended to speed up metabolic processes. Thanks to this, the protein consumed will go into muscle mass, and fat deposits will be burned.

Third phase

The last stage occurs on the last three days of the week. This period is aimed at maximum fat burning. You need to eat foods low in protein and high in healthy fats:

poultry and meat (rabbit, pork, beef);
seafood (including seaweed) and fatty fish;
cabbage, tomatoes, radishes, sweet peppers, beets, pumpkin, zucchini, eggplant, cucumbers, onions, carrots, mushrooms, olives;
grass;
rice, oatmeal, barley;
unrefined vegetable oils;
eggs;
legumes;
avocado;
fruits and berries;
seeds and fresh nuts;
natural seasonings.

Heavy physical activity is prohibited, only relaxing and meditative training. For example, yoga, swimming, breathing exercises. During this period, massage sessions are recommended, which should be performed by a specially trained person.

Hayley Pomeroy's diet helps not only to lose extra pounds in a month, but also to normalize all metabolic processes in the body. Thanks to this, the results obtained are preserved for a long time. The nutrition program offers a balanced diet and is approved by doctors.

Three fundamental phases of nutrition

The body gets used to monotonous food and begins to spend energy sparingly if it receives relatively few calories. To avoid the “plateau” effect, you need to periodically give your body a shake-up. Hayley Pomeroy breaks each week down into 3 phases:

F1 (day 1, 2): eliminates stress, calms the adrenal glands;
F2 (d. 3, 4): releases fat deposits, builds muscle;
F3 (d. 5, 6, 7): stimulates fat burning, affecting the endocrine system, heart, and heat exchange.

These three phases alternate over a period of 4 weeks. Each stage is created for the work and rest of different body systems. After the transition to the next phase, the previously neglected organs rest and recover. This way the body accelerates its metabolism without exhaustion or harm to health.

Phase 1

In the first 2 days of the week, focus on foods with a high glycemic index and low protein content:

brown and wild rice;
rice flour pasta;
whole grain bread, well-formulated crackers, pretzels;
oatmeal, quinoa, bulgur;
rice milk;
fruits (natural sugar): apples, pears, mangoes, pineapples, strawberries, peaches, figs, watermelon, kiwi.

Also add sources of vitamins B and C to your diet: lean beef, turkey, lentils, beans, guava, orange, lemon and lime, and all types of vegetables. Other foods should be low in fat and moderate in protein.

How to eat: Organize 3 main meals from the foods described above. Add 2 snacks in between. The time between meals is 3-4 hours. This nutritional pattern applies to the entire period of the diet.

Breakfast	Snack	Dinner	Snack	Dinner
Cereals + fruits	Fruits	Grains + protein + vegetables + fruits	Fruits	Grains + protein + vegetables
Example for the day
Oatmeal with banana and raspberries	Pear	Turkey soup with beans and vegetables, baked apple.	Peaches	Quinoa, grilled turkey, leafy green salad

You determine the serving size yourself. Focus on feeling full. To catch it, while eating, put all gadgets aside, turn off the TV and concentrate on food.

Recommended exercises during phase 1 : running, training on an elliptical (orbitrack), aerobic complex (cardio).

Phase 2

For the next 2 days, eat foods high in protein, low in carbohydrates and low in fat. The main ones are collected in the table:

To activate the liver (help unblock fat)	Low-fat foods with lots of protein	To alkalize the internal environment of the body	For the production of carnitine
-Green leafy vegetables -Broccoli -White cabbage -Onion -Garlic	- Beef - Chicken and turkey breast - Natural turkey ham - Dried meat - Lean fish: hake, pollock, cod, flounder, halibut - Tuna - Lean pork	- Cabbage - Beetroot, chard - Arugula - Watercress - Mustard greens	-Chicken breast -Beef

All products must be low-fat! Fruits and grains are prohibited. Power scheme:

Breakfast	Snack	Dinner	Snack	Dinner
Protein + vegetables	Protein, green vegetables	Protein + vegetables	Protein, green vegetables	Protein + vegetables
Example for the day
Egg white omelet, cauliflower and herb salad	Turkey ham, baked zucchini	Baked chicken with mushrooms, tomato and cucumber salad	Tuna with celery	Grilled pork steak with asparagus and spinach

Exercises : Lifting weights with low repetitions. Strength exercises greatly speed up your metabolism and promote muscle growth.

Phase 3

The basis of the next 3 days are foods rich in healthy fats. They have a moderate amount of protein. If you choose fruits, their glycemic index (GI) should be low. Phase 3 food table:

Sources of Healthy Fats	Sources of protein and fat	Berries and fruits with low GI	Low GI vegetables
-Olives, olive oil -Nuts (peanuts do not count) -Seeds -Avocado -Coconut	-Salmon -Almond oil, sesame seeds -Hemp seeds -Hummus	-Cranberry -Blueberry -Blackberry -Raspberry -Lemon -Lime -Grapefruit	-Green leafy vegetables -Artichokes -Asparagus -Spinach -Beans -Seaweed -Cauliflower -Eggplant -Sweet potatoes

Table continuation:

Moderate carbohydrate foods	Thyroid stimulants	Sources of choline, inositol
-Sprouted wheat grains -Barley -Brown rice -Quinoa -Oatmeal -Brown rice pasta	-Shrimp -Coconut oil -Lobsters (lobsters) -Seaweed	-Brown rice -Nuts and seeds -Brussels sprouts -Chicken liver -Beef -Black beans, peas, lentils

Power supply diagram for phase 3:

Breakfast	Snack	Dinner	Snack	Dinner
Fruit + fat/protein + grains + vegetables	Vegetables + fat/protein	Fat/protein + vegetables + fruits	Vegetables + fat/protein	Fat/protein + vegetables Grains/starches can be added
Example for the day
Whole egg omelet with spinach, tomatoes and mushrooms, double toast, berries	Baked salmon on a bed of vegetables	Hummus, stewed asparagus with eggplant, grapefruit	Vegetable salad with flax, pumpkin, hemp seeds	Shrimp pasta, leafy greens

Exercises : yoga, bodyflex, oxysize, breathing practices. You can enjoy a massage.

Note : For a complete list of allowed foods for each phase, see Hayley Pomeroy's book, The Metabolism Diet.