Metabolism Diet by Eve Adamson and Hayley Pomeroy

Diet to speed up metabolism Eve Adamson, Hayley Pomeroy

Title: Diet to speed up metabolism Author: Eve Adamson, Hayley Pomeroy Year: 2013 Genre: Foreign applied and popular science literature, Health

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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.

The essence of the diet

Many diets, according to the author of the technique, cause a slowdown in metabolism, since dietary restrictions reduce the activity of the thyroid gland. In this case, the T3 hormone, necessary for burning fat, cannot reach problem areas. The body, having received serious stress after fasting, quickly gains unnecessary kilograms upon completion of the diet.

To lose weight once and for all, without fear of gaining unnecessary pounds again, will help you with a regimen whose main components are healthy natural foods and a balanced psychological and emotional state. The Hayley Pomeroy diet promotes good metabolism throughout the entire diet - this is achieved by frequent small meals, which protects a person from overeating and maintains a sufficient energy level in the body.

The recommended duration of the diet to obtain long-term results is 4 weeks. Each week contains 3 mandatory stages. The author of the method recommends starting the diet on Monday, then each stage will end with the end of the week.

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).

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 Diet Recipes

Oatmeal smoothie:

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

Tuna salad with vegetables and fruits:

1. Boil a piece of fish and carrots.
2. Cut into small slices.
3. Add chopped spinach, cucumber, red onion and green apple.
4. 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:

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

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

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.

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:

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

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:

Table continuation:

Power supply diagram for phase 3:

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.

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.

What opponents of the food system say

At first glance, the diet does not have any significant disadvantages. This opinion is also shared by the world's leading nutritionists, because the proposed diet does not force one to limit the intake of any macro or micronutrients into the body necessary for its functioning. The results perfectly reflect the effectiveness of the compiled nutrition system, because minus 10 kg in 4 weeks is a significant indicator. However, opponents of the diet found several flaws in it:

1. Big costs. The proposed menu options in the book of the Hollywood nutritionist really consist of expensive products.
2. Strict control. A diet relieves a person from controlling calories, but he must strictly follow all the recommendations, the slightest violation of which will negate all the stages already completed.
3. Mandatory physical activity. Not suitable for people who do not have the opportunity to devote a lot of time to sports.
4. The daily energy value of the diet rarely exceeds 700 kcal. This can lead to malaise, fatigue and low mood.

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.

Diet to speed up metabolism Hayley Pomeroy and Eve Adamson: detailed menu, rules, recipes

Haley Pomeroy Metabolism Diet: detailed instructions for use

To effectively lose weight and improve metabolism, you must follow several important rules:

• Do not deny yourself treats, do not count calories and do not limit yourself in food;
• Combine nutrition with physical activity;
• Be sure to set yourself in a positive mood and not blame yourself for eating dessert or any other tasty dish: this exposes the body to stress.

Diet to speed up metabolism Hayley Pomeroy: menu for 4 weeks

First week

The nutrition system lasts only 4 weeks, and the very first is divided into 3 phases:

• Relieves stress and normalizes adrenal function – lasts 2 days;
• Building muscle mass – the duration is the same as the previous phase;
• Stimulation of cardiac activity and heat exchange lasts for 3 days.

How to eat in the first phase:

• We eat 5 times daily, 3 meals are main meals, and 2 are snacks;
• We prepare dishes from cereals and snack only on fruits.

Menu for the second phase:

• We remove fruits and cereals, and instead eat protein foods (fish, meat) and vegetables;
• The frequency of meals is 5 times, 2 of them are snacks.

Diet for the third phase:

• We leave only fruits, seeds, vegetables, nuts, legumes, seafood and cereals on the menu, season salads with vegetable oils;
• We eat three times a day and have a snack a couple of times.

Second week

Here everything remains the same as in the previous week, because, according to the author of the methodology, all attention should be directed to the following aspects:

• Stress relief;
• Getting rid of fear;
• Fighting guilt.

In addition, Hayley Pomeroy recommends paying attention to spiritual and psychological development - this helps in solving the three problems listed above

Third week

During this period of time, the nutrition remains the same, but the rules change:

• We eat 5 times a day without snacks;
• Every day we eat a maximum of every 4 hours;
• We start breakfast within half an hour after waking up;
• We drink a lot of water.