The best diet to speed up metabolism Hayley Pomeroy, every day menu with recipes

The essence of most diets recommended for effective weight loss is to reduce the calorie content of meals, which forces the body to convert energy from fat reserves. A significant disadvantage of such methods is that you need to carefully plan your diet, because even one mistake is enough for excess weight to begin to rapidly increase. Hayley Pomeroy's diet is a real lifesaver for those who do not have enough willpower or patience for a meager diet, because the principle of the method is to accelerate metabolic processes.

Basic principles of the diet from Dr. Pomeroy

Dr. Pomeroy published a small book where she described in detail how to eat for 4 weeks to lose weight. The doctor is convinced that her technique allows not only to get rid of excess weight, but also to get healthier, increase immunity, normalize blood pressure and normalize hormonal levels.

Basic principles of the diet from Dr. Pomeroy:

• You need to eat in small portions: there should be three main meals and two snacks a day.
• Portions should be small. To gradually reduce the volume of the stomach, the author of the technique advises limiting the amount of food for one meal to a 250-gram cup. For people with large body weight, this amount can be increased to 1.5-2 or more cups.
• You can only eat foods from the list of permitted foods.
• The diet consists of 3 phases, these 3 phases take one week. They need to be repeated 4 times. Thus, the diet lasts 28 days. The first two days a person eats foods that are sources of complex carbohydrates, the next 2 days he eats protein foods, and the last three days he just needs to eat a balanced diet.
• While dieting, you should exercise. In the first two days, they practice aerobic exercises, the second two days do strength training, and the last three days should be given preference to stretching or massage.

In addition, there is a list of prohibited foods that can slow down metabolic processes. These include: coffee, alcoholic beverages, sugar, wheat, corn. They should not be eaten throughout the diet.

Briefly, what is the essence of the diet, why do you lose weight by consuming more and more:

Mechanism of action

Metabolism or metabolism is a set of processes occurring in the body to maintain its viability. These processes can be aimed either at processing energy obtained from food into heat, or at building new cells (blood, muscles, bones, fat), or at creating reserves in the form of fat deposits. Some people can eat fatty, sweet, starchy foods while maintaining a slim figure. For others, even if you eat lettuce all day long, you won’t be able to lose weight.

It has been proven that the main aspect that explains difficulties with losing weight is the low intensity of metabolic processes. Metabolic speed, which determines the degree of predisposition to obesity, is only 10% determined genetically, the remaining 90% is the result of lifestyle.

Metabolic processes are “guided” by hormones, and therefore the reasons for the low effectiveness of many weight loss methods are the inevitable changes in hormonal levels caused by their limited diet. It has been established that low-calorie diets reduce the dynamics of the thyroid gland and increase the activity of the adrenal glands.

And since the thyroid gland produces a hormone that accelerates fat burning, and the adrenal glands produce a hormone that protects fats from breakdown, the result is predictable - fat goes into “storage areas”. The Pomeroy diet speeds up metabolic processes and directs them in the right direction, not for accumulation, but for burning fat.

Phases of the weight loss program

The duration of the Hayley Pomeroy diet is 4 weeks. The first week, like all subsequent ones, is divided into three phases.

1 phase

The menu is based on complex carbohydrates, low-fat foods and protein foods. You should enter the diet smoothly so that it does not become stressful for the body. Therefore, at the initial stage of dietary nutrition, preference should be given to foods that are easily digestible - vegetables and fruits, as well as foods with a low glycemic index.

Fats and proteins should be present in the menu in limited quantities. The body converts them into energy with difficulty.

The duration of phase 1 is 2 days. Recommended sports during this period are aerobics and running.

2 phase

The menu is based on high-protein foods, low-fat and low-carbohydrate dishes. During this time, you can eat meat and vegetables. During the second phase, metabolic processes accelerate. Products such as salmon, chicken, eggs, asparagus, lemons, and hot seasonings may also be present on the table.

The duration of phase 2 is 2 days. During this period, strength loads with dumbbells and a barbell are recommended.

3 phase

The basis of the third phase diet is foods low in protein and carbohydrates, but high in fat. During the first two phases, the body has already used up its fat reserves. To ensure that the achieved rate of metabolic processes is not lost, it is necessary to ensure the supply of the “right” fats. Therefore, the menu should include products such as: olive oil, homemade mayonnaise, eggs, pistachios, avocado and coconut milk.

The duration of phase 3 is 3 days. When it is completed, it is necessary to move on to the first phase again. The cycle should be repeated for 28 days. Yoga, swimming or massage sessions are best during this phase.

Nutrition rules

Haley Pomeroy's metabolism boosting diet has its own characteristics. Nutrition rules:

• eat every 3 hours;
• have breakfast within half an hour after waking up;
• maintain a drinking regime - at least 2 liters daily;
• snacks are small so that the body has time to process calories;
• complex carbohydrates and proteins are the basis of nutrition, they normalize muscles and the state of insulin in the blood;
• in addition to water, you are allowed to drink herbal tea (twice a day), natural lemonade;
• sugar, honey and syrups are replaced with stevia, xylitol;
• Servings are measured in cups - about 250 g.

To effectively create a diet menu, you need to choose only approved foods. These include:

• whole grain cereals (buckwheat, rice, oatmeal);
• foods rich in carbohydrates, calcium, omega-3;
• natural spices;
• cabbage;
• stevia;
• green or herbal tea;
• citrus fruits, apples, pears;
• hot peppers;
• pure still water.

Allowed diet foods to speed up metabolism

It is necessary to consume only those foods that enter a certain phase. You cannot replace foods from one phase with others on your own; it is important to strictly adhere to the instructions of a nutritionist.

For 1 phase

Products that can be consumed during phase 1 of the diet:

• Fish and meat low in fat.
• Oatmeal, rice and buckwheat.
• Vegetables: tomatoes, cabbage, pumpkin, cucumbers, carrots, zucchini, eggplant.
• Greens: cilantro, dill, parsley, spinach.
• Legumes: peas, beans, lentils.
• Chicken egg white.
• Mushrooms.
• Fruits: peaches, apples, pineapples, pears, apricots.
• Seasonings and spices.

For 2 phase

During phase 2 you can eat the following foods:

• Chicken egg white.
• Meat: pork, lamb, beef, veal.
• Greenery.
• Vegetables: bell peppers, cucumbers, chili peppers, onions, cabbage.
• Lemons and limes.
• Beans.
• Sea kale.
• Mushrooms.
• Spices, spices, seasonings.
• Herbal infusions.

For 3 phase

During phase 3 of the diet, you can eat the following foods:

• Meat: rabbit, pork, poultry, beef.
• Seafood, fatty fish.
• Vegetables: cabbage, tomatoes, bell peppers, radishes, pumpkin, beets, eggplants, zucchini, cucumbers, carrots and onions.
• Cereals: oatmeal, barley, rice.
• Unrefined oils: sunflower, olive, sesame.
• Chicken eggs.
• Greenery.
• Mushrooms.
• Legumes.
• Olives.
• Avocado.
• Fruits.
• Sea kale.
• Berries: blackberries, cranberries, cherries, raspberries.
• Raw nuts and seeds.
• Spices and seasonings.

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.

Sample menu for a week of Hayley Pomeroy's diet

Here is a menu adapted to our region, which has been tested and tested by our fellow countrymen.

Foodbook for the week of Hayley Pomeroy's diet:

Recipes for phase 1 of the diet

Fruit smoothie with oatmeal

In order to prepare a smoothie, you will need the following food set:

• Half a glass of dry oatmeal.
• Half a glass of frozen fruit.
• Half a glass of ice.
• Stevia – 1 packet.
• Cinnamon to taste.

Grind the oatmeal in a blender to form a powder. Then dilute it in one glass of water, add fruit, stevia, cinnamon to the mixture and beat again using a blender. Serve with ice.

Salad with green apple, tuna and spinach

To prepare the salad, you will need the following products:

• A glass of green apple, diced.
• Can of canned tuna.
• Half a glass of cucumbers, diced. Vegetables should be peeled.
• Half a cup of diced carrots.
• A tablespoon of chopped red onion.
• Juice of half a lemon.

Place the tuna in a salad bowl, add an apple, onion, cucumber and carrots and mix thoroughly. Season the salad with lemon juice and serve with spinach. Lemon can be replaced with balsamic vinegar.

Chicken soup with pearl barley

To prepare the soup you will need the following ingredients:

• Chicken broth - 4 cups.
• Vegetable broth - 4 cups.
• Chicken breast – 150 g.
• Diced onion – 1 cup.
• Chopped garlic - a tablespoon.
• Bay leaf – 1 pc.
• Sea salt 1/4 teaspoon.
• Pepper – 1/4 teaspoon.
• Winter nutmeg - 2 cups.
• Summer nutmeg - 2 cups.
• Broccoli – 1 cup.
• Mushrooms – 1 cup.
• Pearl barley – 1 cup.

Mix chicken and vegetable broth with 4 cups of water and place on the stove. Add chicken, garlic, onion and bay leaf to the broth, salt and pepper. When the broth boils, turn the heat to minimum and cook the soup for an hour. Then the remaining components, including pearl barley, are added to the broth. After boiling, reduce the gas again and cook the soup until the vegetables become soft.

Chicken with broccoli

To cook chicken you will need the following ingredients:

• Chicken broth - 4 cups.
• Chopped red onion - half a glass.
• Shredded carrots - half a glass.
• Chopped celery - half a glass.
• Chopped parsley - a tablespoon.
• Garlic - a teaspoon. Chopped chicken breast – 0.45 kg.
• Broccoli – 4 cups.
• Lime juice - a tablespoon.
• Half a teaspoon of sea salt and pepper.
• Two glasses of rice.

The broth is mixed with a glass of water, boiled along with spices, herbs and vegetables, when the water boils, add rice to the pan. Simmer for half an hour with the lid closed, then remove the lid to allow the water to evaporate. Broccoli is mixed with chicken, seasoned with lime juice, salt, pepper, and parsley is added to it. Place vegetables and chicken on a baking sheet and bake for half an hour at 200 °C. Place chicken and broccoli on cooked rice and serve with herbs.

Chicken with wild rice “Italian style”

To prepare the dish, you will need the following products:

• Chicken breasts, cut into cubes – 1.2 kg.
• Chicken broth - 2 cups.
• Wild rice - 1 cup.
• 1/4 cup chopped onion.
• Half a teaspoon each of chopped garlic, oregano and basil.
• Sliced ​​mushrooms – 2 cups.
• Chopped tomatoes – 0.4 kg.
• Sea salt - teaspoon.
• Ground black pepper – 1/4 tsp.

The broth with chicken fillet, rice, garlic and onions is brought to a boil, after which tomatoes, mushrooms, oregano and basil are added, salt and pepper are added. Simmer under a closed lid over low heat for 2 hours.

Recipes for phase 2 of the diet

Protein omelet with mushrooms and spinach

To prepare an omelet, you will need the following products:

• A tablespoon each of chopped onions, shallots and garlic.
• Half a glass of chopped spinach.
• 1/4 cup chopped mushrooms.
• 3 egg whites.
• Sea salt - one pinch.

Fry onions and shallots along with garlic. Then add spinach and mushrooms and cook until the spinach becomes soft. The whites are poured in last and fry until done. Salt the dish before serving.

Stuffed Red Peppers with Tuna Salad

To prepare the dish you will need the following products:

• A can of tuna.
• Pickled cucumbers – 3 pcs.
• Half a glass of basil.
• 1/8 cup chopped red onion.
• Two tablespoons of lemon juice.
• A tablespoon of mustard.
• Sweet pepper – 1 pc.
• Salt and pepper to taste.

Tuna is mixed with cucumbers, basil and onions, poured with lemon juice, mustard, salt and pepper. The bell pepper is cut into 2 halves, seasoned with the prepared salad and served.

Beefsteak with asparagus in lettuce leaves

To prepare the dish, you will need the following products:

• Half a teaspoon of chopped garlic, sea salt, lime juice.
• A pinch of pepper.
• Asparagus – 8 stalks.
• 1/4 tsp each of black and red pepper.
• 4 lettuce leaves.
• 2 tbsp. l cilantro.
• 300 g steak.

To prepare the marinade, mix lime juice, garlic, cilantro, pepper and sea salt. Pour this marinade over the meat, wrap it in foil for baking, put asparagus there and put it in the oven. Cook for half an hour. Place the meat and asparagus on lettuce leaves and spread mustard on top. You can roll the dish into a roll shape.

Fish with pepper, kale, garlic and lemon

To cook fish, you will need the following products:

• White fish – 170 g. You can take haddock, flounder, halibut or pangasius.
• Chili paste – 1 tsp.
• Lime juice – 1 tbsp. l.
• 1/4 tsp. red pepper.
• Chopped cilantro - half a teaspoon.
• Salt and pepper to taste.

Mix lime juice, chili paste, red pepper, cilantro and salt. The fish is poured with marinade and baked at 180 °C for half an hour.

Turkey Jerky

To cook meat, you will need the following products:

• 0.7 kg turkey.
• 1/4 cup pure soy sauce.
• Juice of a whole lemon.
• 1/4 tsp. garlic powder and ground black pepper.
• 1/8 tsp. sea ​​salt and the same amount of red pepper.

The meat is cut into thin strips, placed in a sealed plastic bag, poured with soy sauce and spices, closed and shaken thoroughly. Leave the meat to marinate for 12 hours. Then the marinade is drained and the meat is placed on a grill grate lined with foil so that it does not come into contact with each other. Bake at 100°C for 6 hours until the meat becomes tough. In this form, the meat can be stored in the freezer in an airtight container.

Exercise stress

It is difficult to lose weight with proper nutrition alone, even the most balanced one. Nutritionists and fitness trainers recommend combining regular exercise with healthy foods. This is a weight loss program.

There is no need to go to the gym every day and exhaust yourself with strength training (exercises with extreme weights). It is good to combine a metabolic diet with aerobic exercise and cardio training 3 times a week. Running, swimming, football, training on machines with light weights for many repetitions - 3 sets of 20 repetitions. On the weekends, you can treat yourself to a pleasant massage. For motivation, book a time at a massage parlor at the beginning of the week. This will set a goal for you to strive for throughout the week to thank yourself. I recommend choosing a massage parlor and even getting a discount on the Biglion or Groupon websites. I often go there myself and choose some procedures. I like the fact that people write reviews about each place. This makes it easier to navigate and choose the best in terms of price and quality.

Recipes for phase 3 of the diet

Toast with hummus and cucumber

To make toast you will need the following ingredients:

• A piece of bread.
• Hummus – 2 tbsp. l.
• Half a glass of chopped cucumbers and the same amount of tomatoes.
• A little sea salt and pepper.
• Basil leaves.

The bread is fried on both sides, spread with hummus, cucumbers and tomatoes are placed on top, garnished with basil, salt and pepper.

Egg salad

To prepare the salad you will need the following products:

• Three boiled eggs.
• A tablespoon of mustard.
• Half a tablespoon of mayonnaise.
• A tablespoon of chopped olives and chopped cucumber.
• Two cups chopped spinach.
• Half a teaspoon of red onion.
• Sea salt to taste.

Boiled eggs are finely chopped, using one yolk and three whites, mixed with olives, cucumbers and onions. Pour in mayonnaise and mustard, salt. Serve salad with spinach.

Sesame chicken

To prepare the dish you will need the following products:

• 0.7 kg chicken fillet.
• Sesame oil – 4 tbsp. l.
• Half a glass of red onion, chopped.
• A tablespoon of grated ginger.
• 2 tablespoons of minced garlic.
• A teaspoon of red pepper, the same amount of coriander.
• A glass of broccoli.
• A glass of chopped zucchini.
• A glass of chopped white cabbage.
• 1/2 cup sesame seeds.
• 4 cups quinoa.

Chicken fillet is cut into small pieces, onions, garlic and ginger are fried in sesame oil. Then put the chicken, red pepper, and parsley into the pan. After a few minutes, add cabbage, broccoli and zucchini, salt, pepper, and sprinkle with sesame seeds. The meat is served with quinoa.

Quinoa risotto with chicken

To prepare the dish, you will need the following products:

• 0.7 kg chicken fillet.
• Olive oil – 4 tbsp. l.
• Chopped onion – 1 head.
• Chopped sweet pepper – 2 pcs.
• Chopped garlic - 5 cloves.
• Hummus – 4 tbsp. l.
• Quinoa - a glass.
• Salt and pepper to taste.

Cut the chicken into small pieces, fry in oil for 5 minutes, add onion, pepper and garlic to the pan, fry for another two minutes, then add salt and pepper. Turn off the heat, add hummus and quinoa to the meat, garnish with basil and serve.

Roast pork with rosemary

To prepare the dish you will need the following products:

• 0.9 kg pork.
• Half a tablespoon of sea salt.
• 2 tablespoons olive oil.
• Half a teaspoon each of black pepper, rosemary, thyme, sage.
• Garlic – 6 cloves.
• Potatoes – 4 tubers.

Fry the meat with pepper, salt, rosemary, sage and thyme. Garlic is inserted into the cuts on the fillet. Place the meat on foil along with the potatoes and bake in the oven for two hours.

Guacamole cream

To prepare the dish, you will need the following products:

• Half an avocado.
• A teaspoon of mayonnaise, the same amount of chopped cilantro and lime juice.
• A pinch of red pepper, black pepper and salt.
• A glass of sliced ​​cucumbers.

Mix all the ingredients for the dish in a blender to obtain a homogeneous mass. Serve cream with cucumbers.

Pros and cons of the Hayley Pomeroy diet

Pros of the diet:

• The diet is not hungry.
• The dishes are tasty and have sufficient variety.
• The diet really helps you lose weight.
• The result will not be lost after a few days.

Disadvantages of the diet:

• The diet requires adherence to a nutritional schedule.
• People who do not eat meat will not be able to adhere to this diet.
• The diet is distinguished by the high cost of products.
• Some people may experience significant discomfort due to having to give up coffee and dairy products.

What foods should you not eat?

The diet allows almost all foods, it is very lenient, but at the same time it still makes some restrictions, without which normal adherence to the Pomeroy system is impossible.

Therefore you need to exclude:

• alcohol;
• tobacco;
• coffee Tea;
• soy products;
• sugar and any sweeteners;
• dairy products in any form (milk, kefir, cheese);
• corn and wheat.

The range of products is quite impressive and may scare a potential user of this program, but once you look at the recipes, everything will fall into place, as everything is quite tasty.

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.

Diet results

According to Hayley Pomeroy herself, the metabolic diet allows you to lose 10 kilograms on average in four weeks. But this number may be higher or lower depending on your initial weight. In addition, the diet can significantly speed up metabolism and improve health. There is no need to exit it as such. To prevent the extra pounds from returning, you need to try in the future to always eat according to the principles proposed by the author of the diet.

The diet has gained respect both from those losing weight and from nutritionists, because it is not a short-term emergency measure that puts the body under stress, but a complete system of proper nutrition, which makes it possible to lose weight without harming your health and lose weight so that it does not return. A book about a diet to speed up metabolism by Hayley Pomeroy, which can be read and downloaded online, also quickly became popular. It reveals in detail all the principles of this nutrition system.

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."

What is metabolism and how is it related to nutrition?

Metabolism (aka metabolism) is essentially the processing, absorption of nutrients and the subsequent release of final products by the body. This is the conversion of calories received into energy. The human physique depends on the speed of this process. The opinion that metabolism is determined by heredity is not entirely true.

Scientists have proven that the predisposition to fast, normal or slow metabolism depends 10% on genes. The remaining 90% depends on the lifestyle we lead.

It turns out that our metabolism depends on:

• on physiological indicators and characteristics (gender, age, weight)
• from lifestyle (nutrition, daily routine, physical activity)
• on the state of physical and mental health (presence or absence of chronic diseases, emotional shocks, stress)

Understanding your metabolic rate allows you to determine the appropriate metabolic diet. Determining this is very simple: go to the mirror and determine your body type. All types of figures can be divided into 3 blocks:

1. Ectomorphic – thin build, it is difficult to gain muscle and fat mass. Metabolism is very fast.
2. Mesomorphic – athletic body structure. It’s easy to gain muscle mass, but fat accumulates poorly. Metabolism is normal.
3. Endomorphic – plump, round body type. Gaining both muscle and fat mass is easy. This is the type that is predisposed to excess weight. Metabolism is slow.