The following are the Do's in The Fast Metabolism Diet
Rule #1: You must eat FIVE TIMES per day, 35 times per week
You may not skip any meals or snacks. This is crucial to repair the metabolism. It's nonnegotiable. Even if you're not hungry, you still have to eat.
Rule #2: You must eat EVERY THREE TO FOUR HOURS, except when you're sleeping.
Don't worry about how to fit all this eating into your busy schedule. The key is to time it to your individual schedule.
Rule #3: You must eat WITHIN 30 MINUTES of waking. Everyday.
If you are dashing out the door and don't have time to sit down for a full meal, you can have morning snack first and your breakfast when you get to work. Don't exercise first before you put something in your stomach. You must eat something within the first 30 minutes.
Rule #4: You must stay on the plan for the FULL 28 DAYS.
The reason for this is to follow the natural circadian rhythm of the body. Individual weeks can be repeated again and again for additional weight loss, but the initial commitment has to be for the full four weeks to get true repair in all phases of the body.
Rule #5: You must STICK TO THE FOODS allowed in your phase.
You must do it religiously. If you are in Phase 1 and it's not on the food or meal map for Phase 1 days, don't eat it. The same goes for all three phases.
Rule #6: You must follow the phases IN ORDER.
That means two days of Phase 1 followed by two days of Phase 2 followed by three days of Phase 3. It is easiest to follow if you start the plan in a Monday.
Rule #7: You must drink HALF YOUR BODY WEIGHT in ounces of water everyday.
That means if you weigh 200 pounds, you have to drink 100 fluid ounces of water every day. If you weigh 180 pounds, that's 90 flu ounces of water each day.
Rule #8: Eat organic WHENEVER POSSIBLE.
Any synthetic chemical products you put into the body-including additives, preservatives, pesticides, insecticides, and hormones - have to be processed through the liver. Eat as cleanly as possible.
Rule #9: Meats must be NITRATE-FREE
Eat meat that is cured and preserved naturally, with foods like celery juice and sea salt. These are perfectly safe and easy to find. If you aren’t sure about a product, look at the ingredients label for words like “nitrate-free” and “naturally cured,” or ask the butcher if the meat is preserved with nitrates.
Rule #10: Exercise ACCORDING TO YOUR PHASE.
PHASE 1: Do at least one day of vigorous cardio, like running, the elliptical trainer, or an upbeat aerobic-based exercise class.
PHASE 2: Do at least one day of strength-training with weights.
PHASE 3: Do at least one day of stress-reducing activity like yoga or deep breathing, or enjoy a massage.