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PRIME Appetite and Weight Reduction FAST Cook Book - Suggested FAST Food List

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List of Suggested foods found on the original FAST Diet


Protein Sources:


Suggested 5-7 ounces of lean protein weighed raw for the original 500-800 calorie diet. You should have two servings per day and all visible fat must be removed prior to cooking.


  • Chicken breast
    Beef
    Veal
    Fresh white fish
    Lobster
    Crab
    Shrimp


Note: Not all protein sources contain the same amount of protein for the same weight. Typically if you are eating 5 ounces of red meat or chicken, you should have several more ounces per serving when choosing fish due to its greater water content, which tends to skew the weight.


Vegetable Sources:


Originally one vegetable was to be consumed at each meal. There was no mixing of vegetables allowed. However, as new knowledge improved over the past 7 years, we have found that mixing of vegetables had no real impact on HOW clients lost fat weight. Thus, with each protein meal, about 2 cups of vegetables are to be eaten.


Red radishes
Onions
Cucumbers
Asparagus
Cabbage
Cauliflower
Broccoli
Spinach
Chicory
Chard
Beet-greens
Green salad
Celery
Tomatoes


Fruit and Complex Carbohydrate Sources:


A fruit selection is to be eaten "together with" a complex carbohydrate in the 2 carbohydrate-focused meals in the late mornings and late afternoons, and BEFORE each of the protein meals.


1 Apple – Granny Smith is preferred due to its lower sugar and higher fiber content and positive effects on the GI tract. Eat other apples sparingly.
1 Orange
½ Grapefruit
1 Cup Strawberries
… And 1 Complex Carbohydrate from the following list:
2 Melba Toasts
2 Grissini Bread Sticks
½ Cup Sweet Potato (steamed or roasted) - Preferred
¾ Cup Quinoa - Preferred


Note: The original diet called ONLY for Melba Toasts and Bread Sticks. However, the original research was conducted in Rome, Italy over 6 decades ago, and the flour sources back then were very different then they are today. Today, potential issues with gluten intolerance exist for many people, and therefore bread items may not be appropriate. As well, the bread items also have less nutrition then sweet potato and Quinoa, and a much smaller metabolic effect. For a better metabolism and more nutrition, eat mostly sweet potato or Quinoa, and have bread sticks once in a while if you need some "crunch" in your day.

Miscellaneous Items:


Black Coffee
Mineral water
Herbal Teas
Juice of 1 lemon daily (1/2 lemon in your morning water is wonderful for the gut and hydration).
Herbs and Spices (use black pepper sparingly due to its irritation on the GI tract)
Stevia (as a sweetener)
One tablespoon of milk daily


Goat cheese – low calorie, no allergenic option to add depth and creaminess to various dishes in the recipe book. Adding just a spoonful of goat cheese to most any dish can add a touch of low calorie, low allergen flavor you will truly enjoy

 

Table of Contents - Click on an Item to Go Direct to the Page


Introduction
List of Suggested foods found on the original FAST Diet
APPETIZERS AND SALADS
CHICKEN CREATIONS
BEEF CREATIONS
SEAFOOD CREATIONS
VEGETABLES
SOUP SELECTIONS
TASTY DESSERTS
STRICTLY DRINKS
SAUCES, DRESSINGS AND MERINADES
Appendix A - HELPFUL TIPS FOR IMPROVING PREPARATION
About the Author - Daniel C Riedel: BA, D.Div, SPN