Diet to speed up metabolism Hayley Pomeroy - eat and lose weight

Losing weight is problematic for many people. The weight may not go away at all, or may return immediately after being lost. The reason may be a slow metabolism, which does not allow even those who eat a little to become slim. The strict diets loved by many, which are closer to starvation than to a healthy diet, only kill metabolism. But now Hayley Pomeroy’s diet is gaining popularity, which will not make you suffer from hunger and will help normalize metabolic processes, so you can lose weight easily and painlessly.

The Basics of Hayley Pomeroy and Eve Adamson's Metabolism Boosting Diet

American nutritionist Haley Pomeroy has developed a special nutrition system aimed at activating metabolism. Together with Eve Adamson, they published a book in which they outlined their theory.

In their opinion, strict restrictive diets cause malfunctions of the thyroid and adrenal glands, and it is the substances produced by these organs that are responsible for lipid metabolism.

When fasting, due to excessive activity of the adrenal glands, the production of the thyroid hormone T3 decreases, it is responsible for burning fat deposits. At the same time, the production of the RT3 hormone is activated, which protects lipids from breakdown.

The result is the opposite effect: you eat less, but the excess weight does not go away, and sometimes, on the contrary, it increases. This is especially felt after the restrictions are lifted, when weight gain begins due to impaired metabolism.

To regulate metabolism, each of the four weeks of Hayley Pomeroy's diet is divided into three phases: de-stress 2 days, unblock fat 2 days and boost metabolism 3 days. When changing phases, proteins and carbohydrates alternate, which leads to the burning of fat depots.

The key to the success of the diet is compliance with its basic principles:

• eat in small portions without fasting;
• always have breakfast to start metabolic processes in the body;
• to drink a lot of water;
• eat only foods from the permitted list (proteins, complex carbohydrates); no junk food, sugar or honey;
• adhere to the developed diet, without failures;
• include physical activity.

It is important to add a positive attitude to this, eliminate stressful situations, then the new way of eating will give the desired results.

Principles of Metabolism

The human body draws vital energy from the food it consumes, and its breakdown and processing is called metabolism. That is, these are chemical processes that occur in the body from the beginning of food intake until processed foods are removed from it.

Metabolic problems are quite common in overweight people, causing unused calories to be stored as fat. There are a number of factors known that negatively affect metabolic rate:

• hereditary obesity;
• excess calories consumed;
• hormonal problems;
• low physical activity;
• poor nutrition.

The human body is a kind of piggy bank that receives calories. In case of surplus, they are simply postponed until “worse” times. Fats are used only in case of energy consumption.

To speed up the metabolic process, active exercise is necessary, and laziness is the main ally of excess weight.

Advantages and disadvantages

There are no ideal diets; they all have their pros and cons.

Hayley Pomeroy's diet has the following advantages:

• no feeling of hunger, no hard fasting days;
• the menu is varied, it contains many delicious products;
• the ability to lose weight without stressing the body;
• high efficiency.

The disadvantages of the nutrition system for accelerating metabolism include:

• reduced calorie intake (on some days 700-800 kcal), which is not enough for people engaged in physical labor;
• the menu of proper food is quite expensive;
• some approved products are difficult to find in the store;
• not suitable for vegetarians and raw foodists;
• you will have to give up coffee, sweets and dairy products.

Also, the disadvantages include the duration of the diet of 4 weeks, which is a lot, especially for those who are accustomed to restrictions of 5-7 days. So you'll have to be patient.

What can you eat while dieting?

This is an extremely important point. You need to tune in, come to an agreement with yourself. Remove everything that can distract you: unnecessary foods (buns, chocolates, cakes, breakfast cereals, alcohol). Visits for tea or “smoke breaks” at work can provoke a desire to eat candy or a small piece of cake. It’s better to take weight loss cocktails to work - they’re both tasty and healthy.

Brief diet menu :

The most important thing is the right attitude and discipline. Hayley Pomeroy's book contains a detailed description of the menu and daily diet. Plus a very detailed list of permitted products for each phase. Therefore, with the book it will be very easy for you to follow this diet.

But here is a list of what you can’t eat that is quite specific and surprisingly small – foods that are “banned”:

• Alcohol
• Sweet dried fruits
• Packaged fruit juices
• Milk and dairy products
• Corn, wheat, soy products
• Low-fat products labeled as “diet”
• Artificial sweeteners (including carbonated drinks, sugar-free chewing gum, etc.)
• Caffeine (including tea, coffee, chocolate)

Rules and meal schedule

A diet to speed up metabolism is a clear diet. In addition to the time of eating, its quantity and additional factors are important.

Small portion sizes

The principle is that for breakfast, lunch and dinner the amount eaten should not exceed 300 g, the weight of snacks should be 150 g each. For specific products, the approximate amount for one meal is as follows:

• meat 100-120g;
• fish 70-80 g;
• legumes 0.5 cups;
• cereal (porridge) in phase 1 - 1 cup, in phase 3 - 0.5 cups;
• fruits – 1 piece;
• vegetable oil in phase 3 2 tbsp. as a gas station;
• nuts ¼ cup.

As for green vegetables, the serving size is at your discretion, there are no restrictions.

Physical education as an important addition to the diet

A sedentary lifestyle leads to a slowdown of all metabolic processes in the body. Therefore, to speed up your metabolism, you should include training. You need to exercise three times a week.

1. At the beginning of the week (in the first phase), exercises for the cardiovascular system are important. This could be an exercise bike or treadmill, jogging in the park, fast rhythmic dancing, aerobics. They are suitable because the food is high in carbohydrates.
2. In the middle of the week (in the second phase), physical activity is maximum; strength exercises with a barbell or dumbbells are required. They are necessary to speed up metabolism. At this time, the protein taken with food goes into muscle mass, and fat is burned.
3. At the end of the week (in the third phase) no heavy loads, only relaxing, meditative exercises. Massage, yoga, breathing exercises, swimming are beneficial.

Exercises cannot be mixed or replaced. They must be clearly combined with the power phases.

Small meals are important

You should eat every 3 hours, even if you don’t really want to. But usually with such small portions of food, just in time for the next meal, the feeling of hunger awakens. The menu is designed for a five-course meal plan: 3 main meals and 2 snacks between them.

Moreover, only the right products corresponding to a certain phase are provided for snacks. Eating every 3 hours.

“Stop” junk food

No sweets or fast food, otherwise there will be no point in the diet. You need to cook food without frying, but by boiling, stewing or baking. It’s good to get a double boiler or multicooker, this will make the task much easier.

Breakfast is required

Hayley Pomeroy's nutrition plan suggests that the first meal should be 30 minutes after waking up. Breakfast works as a “start” button for metabolic processes.

If your work schedule does not allow you to have a full meal in the morning, then you can rearrange your breakfast and first snack and eat an egg or an apple within half an hour after getting up, and then oatmeal as breakfast.

If you plan to have a late meal, it is better to make the second snack more dense, and then eat an avocado for dinner.

Water is the basis of metabolism

Water is a solvent in the body; without it, no process is possible. It also removes all toxins and processed products. Throughout the diet, you need to drink 1.5-2 liters of fluid per day. It is better to drink in small portions than in one gulp.

A clear plan for 28 days and no deviations

Even small disruptions can ruin all your efforts. If you manage to complete the full course at least once, then next time (after a short break) repeating the diet will be much easier. Therefore, it is better to write out the menu for the week at once and make the necessary supply of food in the freezer.

Food must be natural

No diet will be beneficial if you buy semi-finished products and products with an abundance of E-shek and substitutes in the composition. Therefore, it is important to read the composition indicated on the label. The shorter, more natural, the less processed the product, the better.

Menu for every day

The diet lasts 4 weeks. Each new week is a consolidation of the results of the old one. Pomeroy recommends starting on Monday so that each stage ends with the week.

First week

This week's goal is to:

• combating stress and relieving tension;
• activation of fat burning;
• active functioning of hormones responsible for fat burning.

Monday + Tuesday: The first thing you should do is divide your meals into 3 main meals and 2 snacks. These days, the main meals will be cereals, and snacks will be fruits. Add physical activity to your life (running, jumping rope, stepper, etc.).

Wednesday + Thursday: main dishes - fish, meat, poultry and vegetables. You can snack on fruit. These days we give preference to working with barbells and dumbbells.

Friday + Saturday + Sunday: the diet remains the same - 3 main meals and 2 snacks. We eat meat, poultry and cereals. You can snack on fruit. It is allowed to add legumes, seafood and some seeds to the diet. These days we do yoga and enjoy a massage. Even such a passive type of activity brings a lot of benefits.

Second week

Hayley Pomeroy asks to pay attention to the psychological state. Remove stressful situations, overcome guilt, avoid fears

The diet menu remains the same as in the first week. The training remains the same.

Hayley claims that the main thing is to survive the first week, as this will be the hardest. After a successful first phase it will be much easier. The body will get used to the new diet and training regimen.

The menu for this week might look something like this:

• Breakfast: porridge with egg or vegetables; a piece of rye bread and a slice of cheese.
• Snack: fruit salad.
• Lunch: meat with porridge or vegetables.
• Snack: any fruit.
• Dinner: low-fat fish with vegetables.

Third week

The food remains the same, but some rules are added.

• We have breakfast half an hour after we wake up and drink water.
• We remove snacks and get 5 main meals.
• The hour interval between doses should not be more than 4 hours (sleep is an exception).
• Drink a lot of water (2−2.5 l).

A sample menu for the day looks like this:

1. Before breakfast, drink a glass of water and after 30 minutes you can start eating. For breakfast you can eat an omelet of two or three with vegetables and some fruit.
2. Half an hour before your snack, drink water. You can snack on baked apples or any fruit.
3. We drink water again and after half an hour we go to lunch. This meal can be meat or fish, you can add mashed potatoes and vegetables.
4. Water. Fruit snack.
5. Water and you can have dinner. A light salad, etc. will do.

Fourth week

Last week of the diet. Everything remains the same, but new rules are added that should be followed not only during this week, but preferably throughout life:

• whenever possible, consume only natural products;
• have breakfast 30 minutes after waking up and drinking a glass of water;
• exclude from the diet foods that slow down metabolic processes, or reduce them to a minimum;
• It’s better to eat what you yourself have prepared;
• consume vitamins and vitamin complexes.

The menu for the day could be something like this:

• Breakfast: oatmeal with water + fruit.
• Snack: pear, banana or apple.
• Lunch: Chinese cabbage salad with chicken fillet and a little oil.
• Snack: any fruit.
• Dinner: a piece of lean fish and a vegetable salad.

Authorized products

On this diet, you are allowed to consume a fairly large number of foods.

• Oatmeal, rice, buckwheat, pearl barley, millet. Those that will not be deposited with fat on the sides, but will provide energy for a long period of time.
• Foods high in calcium.
• Spices (natural).
• Cabbage: white cabbage, cauliflower, Beijing cabbage.
• Green or herbal tea.
• Apples, pears and citrus fruits (bananas - only in the first half of the day).
• Hot pepper, it speeds up metabolism.
• Foods that contain omega-3 fats.
• Water.

Prohibited products

As with any other diet, the Pomeroy diet does not allow the consumption of the following foods:

• alcohol;
• fast food;
• coffee and black tea;
• carbonated drinks, chewing gum, chips, crackers;
• chocolate, candies, bars, cookies, cakes;
• juices and dried fruits;
• dairy products.

Products to exclude

During the diet, you should not eat smoked products, pickles, baked goods and fried foods, as well as the following products:

• corn, in any form: cereal, canned, boiled;
• sugar, honey, instead of them only sweeteners;
• sweet fruit juices and dried fruits;
• dairy products;
• coffee, tea, any caffeine-based drinks;
• alcohol;
• soy,
• wheat;
• solid fats (butter, margarine) and refined oils.

Salt is also subject to restrictions, but the bland taste can be compensated for by adding herbs, spices, and spices. They are allowed during the entire period of weight loss.

What is metabolism and is it possible to speed it up?

How to speed up your metabolism to lose weight? Why do we need this? To spend more money on food? Any athlete already spends a significant portion of their income on meeting their macronutrient needs. No, we need it to get more pleasure from the process of eating. That’s why different “metabolism diets” and other similar things are springing up like mushrooms after rain.

Unfortunately, you can't speed up your metabolism. We can increase our daily calorie consumption, and then we will lose weight. Metabolism is the process of converting nutrients into energy, whether it proceeds quickly or slowly is not important for our weight loss. The speed of metabolic processes matters in some sports, but not for those who dream of simply removing excess fat and tightening muscles. Usually such people have a completely normal metabolism, they just move too little in everyday life and eat a lot.

The only way to get a faster metabolism is to increase physical activity at home. You should walk more, lie down and sit less, and expend more energy throughout the day. In this context, to “boost your metabolism” you don’t need the Pomeroy diet, but a fitness tracker. Increases consumption and reconsiders your attitude towards training. You should increase the working weights to at least 70% of the one-repetition maximum, and try to increase them, and for cardio, do not watch TV shows, but run sprints or pedal with acceleration. Then your expenses will be in order, and you yourself will get everything you need.

Authorized Products

The diet includes a fairly large list of foods that you can eat:

• meat, almost all types, but with a low fat content;
• fish, seafood, seaweed;
• eggs;
• vegetables and herbs, mushrooms;
• fruits and berries, preferably not too sweet;
• nuts, seeds;
• all legumes except soybeans;
• cereals other than wheat and corn;
• spices, seasonings.

The exact list of allowed foods is determined by the diet phase. Drinks you can drink include water, vegetable juice, and herbal tea.

The essence

According to the authors of the methodology, the proposed nutritional system reduces the production of insulin and estrogen - hormones that promote fat deposition, and at the same time improves the synthesis of testosterone, adrenaline, somatotropin and thyroid hormones, which promote active fat burning and, accordingly, rapid weight loss. Adhering to a metabolic diet is quite simple: you need to consume permitted foods at certain stages strictly at the specified times. To do this, they are all divided into 5 groups according to the number of points - from 0 to 4.

In addition, several mandatory rules must be observed:

• give up fried foods and smoked foods;
• reduce the consumption of salt, semi-finished products, canned food;
• reduce the amount of animal fats and meat (you are allowed to eat lean meat once a day, no more than 6 times a week);
• introduce more grains, plant foods, fermented milk products, durum wheat pasta, and whole grain bread into the diet;
• increase the consumption of magnesium-rich plant foods - legumes, nuts, dried fruits;
• minimize the presence of easily digestible carbohydrates in the menu (the maximum dose of sugar is 20 g per day);
• control the weight of each portion using a kitchen scale (the permissible limit is 300 g);
• eat food at least five times a day, measuredly and slowly;
• take enzyme preparations at the first stage of the diet to prevent increased gas formation;
• have dinner no later than 3 hours before bedtime.

Today, the metabolic diet is considered one of the most effective and safe weight loss methods. It allows you to get excellent results even when any other dietary restrictions along with intense physical activity are powerless. In addition to ensuring stable weight loss, with the help of this nutritional system you can normalize metabolic processes and digestion, improve your physical and emotional-mental state, and improve your overall health.

At the same time, the metabolic diet does not lead to rapid loss of extra pounds, since it primarily promotes the transition to a healthy, balanced diet, normalization of body weight and its maintenance throughout life. On average, in 1 month of following the recommended diet, you can lose up to 8–10 extra pounds. However, this indicator largely depends on the initial weight and characteristics of the body. As a rule, the bulk of fat deposits disappears quite quickly during the first stage of weight loss. During the second, weight loss becomes stable and gradual, and during the final, third, the results obtained are consolidated.

Other benefits of the metabolic diet include:

• no need to count calories;
• the possibility of a rather late meal (dinner time depends on bedtime);
• a balanced diet that includes all the necessary nutrients and does not harm the body;
• the ability to maintain a normal lifestyle;
• availability and large selection of dishes in catering establishments;
• lack of a strict menu - you can compose it according to your taste preferences, based on the list of permitted products.

The main disadvantage of this technique is the rather slow weight loss. In most cases, losing 1-2 kg in a week seems quite insignificant. Although it is precisely this plumb line that is considered by nutritionists to be the most beneficial and safe for health. In addition, kilograms disappear forever, which positively distinguishes the metabolic diet from quick express diets that give short-term results.

Attention! Independently changing the rules of the metabolic nutrition system is strictly prohibited, since it affects hormonal levels, on which the proper functioning of almost all internal organs and systems depends. Any uncontrolled disruptions in the production of hormones can lead to irreversible consequences that are difficult to restore.

There is usually no talk of repeating this diet, since the third, consolidating phase is recommended to be a lifelong diet, which eliminates weight gain in the future. If you tend to periodically overeat, it is recommended to reduce the number of points in your diet after such cases in order to prevent the appearance of fat deposits.

Duration of the diet and what the results should be

One course is designed for exactly 4 weeks, but if desired, the diet can be extended for another 1-2 weeks or repeated 2-3 courses in a row.

To maintain weight at an optimal level, this diet should be practiced 2 or 4 times a year.

If you follow all the diet requirements, you can reduce your weight by up to 10 kilograms in 28 days.

The paradox of dieting is that if you want to lose more, then you need to eat more. To lose 18 kg in 4 weeks, you should increase your food portions by one and a half times.
This amount of food accelerates metabolism even more and burns accumulated fat.

What factors influence metabolic rate?

Metabolism is the process of converting nutrients that come into the body through food into energy (calories).

The intensity of this transformation depends on the following factors:

1. Heredity - if relatives in your family suffered from a slow metabolism and excess weight, then you will most likely also be susceptible to this phenomenon.
2. Diet - accelerated metabolism directly depends on nutrition. Below we will describe in detail what this means.
3. Diet - improperly selected foods can cause a slow metabolism.
4. Physical activity - physical activity normalizes the body's metabolism.
5. Sleep - 7-8 hours of sleep daily is enough for the body to absorb nutrients and ensure the smooth functioning of the gastrointestinal tract.
6. Mental well-being - nervous stress increases the risk of metabolic failure.
7. Chronic diseases - metabolic disorders, galactosemia, hyperthyroidism, hypothyroidism, phenylketonuria, as well as diabetes mellitus disrupt the gastrointestinal tract and metabolism.

Hayley Pomeroy's 28-day weight loss program

The diet is designed for 4 weeks, with each of them divided into 3 more phases, depending on which you should select products and create a menu for each day.

The first phase is to relieve stress

The first phase is the first two days (Monday, Tuesday). The main purpose of the period is to relieve stress from the adrenal glands so that they do not affect the functioning of the thyroid gland.

It is important that the body calms down, does not panic, and does not store fat for a “rainy day.” Therefore, fat and proteins are minimized in the menu, with an emphasis on complex carbohydrates. Food should have a lot of fiber.

Allowed products for the first two days:

• rice (brown), oatmeal and buckwheat, vegetable milk from them;
• legumes (peas, beans, lentils);
• meat, fish, dietary varieties with minimal fat content;
• egg white;
• all fruits, including sweet ones, vegetables, always a lot of greens.

It is important to eat enough fruits rich in vitamin C: kiwi, lemons, oranges.

Main meals should be rich in carbohydrates, but low in protein and fat, and snacks should be fruit-based. The tables provide guidelines for product groups, as well as a sample menu.

breakfast	snack	dinner	snack	dinner
cereals and vegetables	fruits	cereals, protein, fruits and vegetables	fruits	cereals, protein, vegetables
1 day	oatmeal with bananas or oatmeal smoothie with berries	tangerines	stewed breast with broccoli, baked apple	apple or pear	Buckwheat pasta with lean fish
Day 2	wholemeal flatbread with apples	mango or pineapple	vegetable and turkey soup, fresh apple	tangerines	chicken with brown rice

Oatmeal pancake recipe for the first week

Video diary: About the first week

The second phase is to unblock fat

The next two days (Wednesday, Thursday) are reserved mainly for protein foods and vegetables. At this stage, you need to release blocked fat reserves, so there should be very little lipids in the diet.

Restrictions also apply to slow carbohydrates and sweet fruits. In the second phase, it is important to activate the liver.

Allowed products of the third and fourth days:

• meat (veal, beef, pork, poultry);
• egg whites;
• all vegetables, greens, especially peppers, cabbage, cucumbers, onions;
• seaweed;
• mushrooms;
• sour citrus fruits.

This is a rather active, intense phase. Meat-eaters will especially like it, but it will be difficult without fruit.

breakfast	snack	dinner	snack	dinner
protein, vegetables	proteins	protein, vegetables	proteins	protein, vegetables
Day 3	egg white omelette with herbs and mushrooms	boiled beef or ham	chicken fillet with vegetable salad	boiled egg	baked salmon with spinach
4 day	turkey and coleslaw	chicken with fresh cucumber	tuna with fresh bell pepper	baked beef slice	turkey with asparagus

The third phase is to activate metabolism

The third phase is the remaining 3 days (Friday and weekend). It is easier because you can eat all the foods on the approved list and use vegetable oil. At this stage, metabolic processes and weight loss are activated.

Allowed products for the fifth to seventh days:

• meat (poultry, rabbit, pork, beef), chicken liver;
• fish, including fatty fish (mackerel, salmon), all seafood;
• porridge made from rice, barley, oatmeal;
• legumes (lentils, beans, peas);
• eggs;
• all vegetables, sour fruits and berries, herbs, mushrooms, including olives, avocados;
• unrefined oils (sunflower, nut, olive, sesame);
• not roasted nuts, seeds, coconut, sesame, hemp seeds;
• sea ​​kale.

The menu includes healthy unsaturated fats, and protein is slightly limited.

breakfast	snack	dinner	snack	dinner
fruits and fat or protein, grains and vegetables	vegetables and fat or protein	fat or protein, grains and vegetables	vegetables and fat or protein	fat or protein and vegetables, maybe cereals
5 day	whole egg omelet with vegetables and bread	fresh vegetable salad with butter	porridge with breast and vegetables	avocado	rice with vegetables
Day 6	oatmeal with nuts, fruits	baked apple	salmon with rice	kiwi	baked poultry, stewed vegetables
Day 7	millet porridge, egg, banana	nuts	seafood with vegetables	avocado	vegetable salad with poultry

Second and third week

Rule of the fourth week, consolidation of the result

Hayley Pomeroy's weight loss method suggests that week 4 should be as correct as possible. If in the first three the body gets used to the new nutrition system, then on this one it consolidates the result.

It is important to perform this phase as accurately as possible. You can try new foods or exercise. It’s worth considering whether to quit the diet or make it a new way of life.

Menu for every day to speed up metabolism

Hayley Pomeroy's Metabolism Diet is based on three phases. All 3 stages must be completed every week of weight loss. They are as follows:

1. The first phase lasts a couple of days. It is 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, on the contrary, 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.
2. The second phase involves unblocking lipid cells. To do this, 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, and vegetables, herbs, herbs, spices and seaweed. You should completely avoid fruits and cereals. It also lasts two days.
3. 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.

The weight loss system includes quite rare and expensive products. But, in fact, it is quite possible to replace them with ordinary, affordable ones. The daily menu for all three phases can be adapted to your region and preferences.

In the first two days you should eat according to the following scheme:

• For breakfast, eat porridge (buckwheat, oatmeal, rice) with any fruit, for example, banana.
• You can snack on a handful of berries.
• Pour over low-fat broth, meat or fish with a side dish of stewed vegetables.
• For an afternoon snack you can have a handful of berries.
• They have dinner with low-fat ham with buckwheat, that is, again protein food.

There are no special restrictions in recipes and methods of preparing dishes, but it is important that portions do not exceed 300 g, and snacks - 150 g. In the next two days of the Hayley Pomeroy diet, in phase 2, you should eat according to the following scheme:

In the next two days of the Hayley Pomeroy diet, in phase 2, you should eat according to the following scheme:

• For breakfast, eat protein foods, for example, cottage cheese or egg dishes, vegetables.
• Snack on proteins. For example, a dish of legumes or mushrooms.
• Serve with lean meat or fish with a side dish of vegetables. They can be stewed, boiled, made into a salad, or eaten raw.
• For an afternoon snack there is plant food or protein.
• They have dinner with dishes made from protein, vegetables, and herbs.

It is very important to drink as much fluid as possible at this stage. Simple and mineral water, herbal teas and infusions, even unsweetened fruit drinks and compotes are suitable.

For the last three days you will have to eat according to the following plan:

• For breakfast you need to eat a choice of complex carbohydrates, protein foods, vegetables, fruits, and also fill with vegetable fats.
• You should have a protein snack. You can also add herbs or vegetables.
• They serve dishes containing proteins, complex carbohydrates, that is, plant products, cereals, durum wheat, and unprocessed rice. You can allow fruit.
• The afternoon snack is the same as the first snack. Berries and nuts are allowed, but no more than a handful.
• It is worth having dinner with dishes made from protein foods, vegetables, and unprocessed cereals. Everything should be seasoned with olive, sesame or sunflower oil.

Expert opinion Yulia Mikhailova Nutrition expert

If in the first two phases the body had to spend its own reserves to provide energy, now it needs to be saturated with the “right” fats. They will enhance the breakdown of lipids and speed up the metabolic process. You can get them from homemade mayonnaise, hummus, eggs and avocado.

Recipes

Breakfast is the hardest thing to prepare because you never have time for it. Here are simple and affordable recipes for each phase in the morning.

Oatmeal smoothie for the first phase

You need to take:

• 0.5 cups oatmeal;
• 0.5 cups of fresh or frozen fruit;
• 1 glass of water.

First, you need to grind the flakes in a blender, and then add the rest of the ingredients and grind again. Season to taste with cinnamon and stevia and breakfast is ready in 5 minutes.

Omelette with vegetables for the second phase

Required ingredients:

• 1 onion;
• 0.5 cups chopped spinach;
• 2 champignons;
• 3 egg whites.

Simmer the chopped onion in a frying pan without oil, add spinach and chopped mushrooms. Add the whites to the vegetables and fry, stirring constantly until cooked.

Quick tuna salad with vegetables for the second phase

You need to take:

• 1 can of canned tuna in its own juice;
• 3 pickled cucumbers;
• 1 large red onion;
• a few basil leaves;
• 2 cups shredded cabbage.

For dressing 2 tbsp. lemon juice, 1 tbsp. mustard, ground black pepper to taste.

All you need is to chop the greens and vegetables, drain the liquid from the tuna and mash it with a fork. Combine all ingredients and season salad.

Oatmeal with nuts and berries for the third phase

List of required products:

• 1 cup oat flakes;
• 2 glasses of water;
• 0.5 cups of berries;
• 0.5 cups of mixed nuts and seeds.

Add the flakes to boiling water, boil for 15 minutes, remove from heat. After 10 minutes of infusion, add berries and nuts. Simple, tasty and satisfying.

Eating mistakes on the Hayley Pomeroy diet

The most common mistake when dieting is deviating from it on the occasion of holidays. You can also get an unsatisfactory result if you confuse products from different phases.

For example, if you eat fatty foods at the beginning of the week, and not at the end, then there will be no benefit, but only harm. The use of canned vegetables when sugar is added to the marinade can spoil the effectiveness. Those who do not engage in physical exercise complain about slow weight loss.

Contraindications and possible side effects

This diet is quite balanced in terms of proteins, fats and carbohydrates. There should also be no lack of vitamins due to the abundance of vegetables and fruits. However, it may be necessary to supplement it with calcium supplements.

Due to the ban on dairy products and the low caloric content of the diet, it is contraindicated for pregnant and lactating women. This nutritional system is also not suitable for people with diseases of the endocrine system. It should not be practiced by those under 18 or over 60.

Side effects may include weakness, especially in people with hypotension, and dizziness.

Reviews

The diet is quite easy to tolerate. Protein days were not comfortable for me, they are the hungriest. I was not able to give up tea and coffee completely; in the evening my blood pressure dropped completely. In 3-4 weeks I managed to get rid of 5 kg even without physical activity. The disadvantages of the Hayley Pomeroy Diet include the fact that you constantly need to think about what you can eat today. I can recommend it to disciplined people who are determined to work on themselves for a long time. There will definitely be no results from one week of use. —beshapJn

Why did I choose the Hayley Pomeroy diet? Because if you follow all the recommendations and diet, this diet should fire up your metabolism! My husband is also on the diet with me. He was skeptical at first. At the end of 28 days, I lost 5 kg, my husband lost 10 kg. As planned, we rested for a week and started the diet again. During the week of the break, I ate 300 grams. My husband’s weight did not change, although he did not deny himself anything. But we ate everything strictly according to schedule, at a time that was familiar to us. I think this is the key to the success of the diet! —california

Leave your comments on the article, how you managed to lose weight and what results you achieved.

A diet to speed up metabolism is good because it normalizes metabolic processes in the body and allows you to maintain the results for a long time. Within a month, you develop the habit of eating right, which helps you control your weight in the future. In addition, it involves a varied menu without strict hunger strikes.

How many kilograms can you lose

According to research, within 28 days you can get rid of 9-10 kg of excess weight. Reviews from those who have lost weight confirm this. This result is achieved only if you strictly follow the recommendations described in the book.

Real before and after photos taken from Hayley Pomeroy's website. Transformation on the face and body