Fast Metabolism Diet Review

Fast Metabolism Diet Review


Update: May 18, 2022

7.5 Out of 10
Fast Metabolism Diet Review
Fast Metabolism Diet Review
The Fast Metabolism Diet was written in 2013 by Haylie Pomroy, a wellness coach and celebrity nutritionist who has impacted many lives with her weight loss book. Claiming to be “the silver bullet” for weight loss, the book is geared around eating whole foods in the right amounts, keeping your metabolism working harder, faster, and confusing it to burn more calories.. The book suggests the dieter should eat three main meals and two snacks per day. Pomroy touts her program as one that won’t cut calories, ban food groups, or require vegetarian- or vegan-ism right out of the gate, to keep it more manageable. The book—the only moving part of this program outside of the grocery store—costs just $15.00 plus shipping and handling.

How Does The Fast Metabolism Diet Work?

From Pomroy’s own website, quoting a review at

‘The Fast Metabolism Diet is a strategic 28-day plan to nurture the body back to health. It uses targeted nutrients at strategic times to evoke a metabolic change in a body that’s stuck or has become sluggish at burning fat. [The Fast Metabolism Diet] incorporates healthy whole foods and all of the food groups but in a way that rotates between rest and restoration and rebuild and burn cycles. It celebrates food. The recipes are delicious and decadent. It is based on the science that pleasure stimulates the metabolism and that the body needs more, not less, for true repair.’ [1]

The Fast Metabolism Diet is broken into three phases over four weeks, for a total of 28 days (which presumably you can repeat if needed). It does not promote starvation as a means to losing weight; you are guaranteed food during each phase. The book includes four sample weekly menu plans as well as recipes. The recipes include mainstream, vegetarian, vegan, and gluten-free options.

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The Three Phases of The Fat Metabolism Diet


  • (Monday-Tuesday): Lots of carbs and fruits


  • (Wednesday-Thursday): Lots of proteins and veggies


  • (Friday-Saturday-Sunday): All of the above, plus healthy fats and oils

Repeat for four weeks! [1]

Exercise is also a part of this program, tailored for each phase. From the book:

Do at least one day of vigorous cardio, like running, the elliptical trainer, or an upbeat aerobic-based exercise class during Phase 1. Cardio is perfectly suited for high-carb Phase 1. …

Do at least one day of strength training (weight lifting) during Phase 2. Focus on lifting heavy weights with low reps. Lifting weights during Phase 2 will seriously increase your metabolic power, so go for it! If you aren’t sure how to do it safely, see if someone at your local gym can guide you through the free weights, or take a class that uses weights, like Body Pump. …

Do at least one day of stress-reducing activity like yoga, or deep breathing, or enjoy a massage during Phase 3. Yes, massage counts! It’s not an “activity” per se, but it increases blood flow to the fatty areas of your body, reduces cortisol, and does the work we want for you during this phase. [2]

The tagline to the diet is “Eat more food and lose more weight.”

In 4 weeks not only will you see the weight fall off, you’ll also see your cholesterol drop, your blood sugar stabilize, your energy increase, your sleep improve, and your stress dramatically reduce. All thanks to the miraculous power of real, delicious, satisfying food! [3]

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Is The Fast Metabolism Diet Safe?

This is a gentle diet, with nothing really harmful—though many medical professionals caution against the 5-pounds-per-week loss Pomroy alleges her program will produce (more on that claim in a minute)—they rather suggest 1-2 pounds per week as ideal. There are neither harsh supplements with potentially dangerous side effects, nor dangerously low caloric intake levels. Food portions are also adjusted to how much weight you need to lose; each dieter’s portions will be different.

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Pros And Cons Of The Fast Metabolism Diet


  • No dangerously low calorie marks
  • None of the major food groups necessarily banned, though certain individual substances are: for example, caffeine, refined sugar, soy products (unless you’re a vegan, and then it’s only for a meat replacement), and processed foods—basically the standard stuff
  • Lacks long stretches of narrow food variety
  • Reviews indicate blood work comes back cleaner after completing the program


  • Book-oriented; implementation does require user effort of meal planning and prep
  • Even though blood work came back cleaner, the reviews were split on actual weight loss of the degree touted by the book
  • Typos are prevalent in the recipes. One customer said,

There are many mistakes within the recipes like no one proofread it. Very difficult to find certain ingredients and let’s just say that recipes are kind of bland and boring… the peperoncini pork roast was not good. The chili was ok but I had to google the fb page to find out that the soup called for in the recipe is no longer compliant and you have to use crushed tomatoes instead. Good plan in theory but they need to remake the book. [4]

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The Bottom Line

The Fast Metabolism Diet is not the most amazing book on the market, but it’s not the worst. If you are looking for a middle-of-the-road diet program and have the time to cook, it may be for you. A lot of customers who tried the program were indeed pleased with the results; they felt healthier overall. In the end, Pomroy does a decent job of helping a person clean up their eating habits, but I wouldn’t hold my breath for that “20 pounds in 28 days” claim.

7.5 Total Score
Fast Metabolism Diet Scorecard

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  1. If you use the app it makes it a lot easier. No need to skim through the book every few minutes trying to decide what to eat. It really teaches you to cut back on processed foods and if you plan your meals their is a place to add to your shopping list so when you go to the store you are ready to get just what you need. No sneaking through and buying junk.

    I have used it and lost weight. Sometimes life gets in the way and I get sidetracked from the plan but you can pick back up and start again. If I go back eating chips and salsa every week or fast food I do gain some back. My family loves Chili’s chips and salsa and if you look at the calorie content most would be horrified and then you eat a meal too. So weight gain is a no brainer. A little cheat after the plan isn’t going to kill you but cheating during doesn’t help you lose the weight.

  2. Haylie admits the average loss is 1.5 pounds a week. Eating 16 cups of veggies a day and an entire cup of fat on other days seems excessive.

  3. I lost 40 lbs and have 5 more to lose. I started July 4, 2016. I went from a tight size 12 to a comfortable size 6. This really is the only diet that has worked for me I’ve tried a lot of other ones. As far as cooking goes you can cook as little or as much as you like. How hard is it to cook a piece of fish and have a salad, not very difficult. Even Walmart carries almond butter, so I don’t see the issue there. Any good eating plan requires you to plan ahead and make your own meals. Preparation is the key to success.

  4. If you do it correctly you will lose weight. It is hard for me to believe that the person that lost only 3 pounds in 28 days actually followed the diet correctly. Like anything, go into it with an open mind and think realistically when it comes to weight loss. Also, Haylie said UP TO 20 POUNDS IN 28 DAYS, NOT EXACTLY 20 POUNDS IN 28 DAYS. Use your common sense, follow the program, and use a diet journal. Do it with a friend so that you will be held accountable. Also, if you cheat on the program, you are only cheating yourself out of feeling awesome and losing weight!

  5. I am 57 years old. I dramatically gained weight after I started taking medications for stress, which coincided with menopause. I found information of Fast Metabolism Diet after fruitless attempts to lose weight for six years. I have been on a diet for four weeks. I was faced with the problem of food choice and cooking method, because not all the dishes offered in the cookbook are familiar and applicable for my usual diet. I used food and cooked in my usual way with minor changes.
    Without much effort and without significant changes in my usual life, I lost 18 pounds and remained at almost the same weight for a year.
    I continue to take food every three hours, but I do not adhere so strictly to the selection of products by phase, as it was at the beginning.

  6. My food addiction is gone. I feel like my body has been nourished and the cravings are gone, temptations are mild as compared to before when they were such a fight. I could live on this diet for the rest of my life. There is security in this diet knowing that I am doing the best I can to take care of my body. My lighter body feels so good. I have lost 15 – 20 pounds in the last 2 months, I would like to lose 15 more. Imagine mid summer being my correct weight. What a thought!

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