Showing posts with label gluten free diet. Show all posts
Showing posts with label gluten free diet. Show all posts

Friday, December 22, 2017

What Is The Dukan Diet

What Is It:

The Dukan diet is the ultimate in prescriptive eating, with only a small choice of foods to choose from in the first phase. Carbs are the enemy, even if they come dressed as fruit and vegetables (as seen above).
Pierre Dukan’s high-protein, low-carb plan was first published in Europe in 2000. It wasn’t until 2010 that the Dukan movement really became popular, and was rebranded as the Dukan diet. Despite being the newbie on an already very carb-free block, The Dukan diet carved a gap in the jostling miracle weight loss market with a little help from some fairly well known fans throughout Hollywood.
Pierre Dukan began his medical career specializing in neurology but allegedly switched to nutrition after recommending a high-protein diet to a friend desperate to lose weight. So impressed with his friend's rapid reduction in size, Dukan embarked on developing and researching the diet that would eventually make him a household name. To date, the Dukan diet book has sold more than eight million copies worldwide.
Not without controversy, Dukan’s weight loss plan has come under criticism from health professionals, many believing that the diet promotes an unbalanced way of eating. 
The diet

Attack phase.

This first stage lasts between five-ten days and promises immediate results. Dieters have 72 high-protein foods to choose from, with absolutely no carbohydrates allowed.

Cruise phase.

While pure protein days are still encouraged, carbohydrates are slowly reintroduced in the form of 28 pre-approved vegetables. Dukanites, as the dieters are called, stay in this stage until they have reached their ‘goal weight’.

Consolidation phase

Previously forbidden foods such as fruit and dairy are gradually reintroduced. Followers are even granted two ‘celebration meals’ a week where they are allowed to eat almost anything they like (some restrictions still apply).

Stabilization phase

If you’ve managed to reintroduce carbohydrates back into your life without putting weight back on, you’re allowed to step into stage 4.

How long people stay on the diet depends on their current weight, fitness and desired goal weight. 
My Final Thoughts:

During the initial, very restrictive phase you can expect to lose weight quite quickly which of course acts as a great motivator. The diet is especially attractive for those who don’t like counting calories and prefer a more prescriptive way of eating because it sets out exactly what you can have.
The Dukan diet restricts fat and omits vegetables completely in the first phase, with a gradual re-introduction of some fruit, vegetables and carbs in the subsequent phases of the diet.  Beware that many followers find it difficult to stick to the dedicated weekly “protein day”.
There is limited scientific support that the Dukan diet is effective and sustainable in the long term, so although you can expect to lose weight in the initial very strict phases of the diet, most go on to regain the weight they originally lost.
More importantly, though, the diet ignores key healthy eating principles – including the importance of fruit and vegetables, the benefits of whole-grains and fiber and the health benefits achieved by selecting from a variety of food groups. For these reasons the diet is likely to be nutritionally imbalanced.

If you are just tired of all the fad diets like so many others that just zaps your time, energy, money, and eventually leads to you regaining the weight you previously lost, then let AdvoCare become your last stop...I did, and the results don't lie.

See also The Military Diet

                    Before & After AdvoCare 
This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Friday, December 15, 2017

What Is The Military Diet

Before diving into the details of the 3 day diet, the first thing I would like you to know is that the military diet, as claimed by many, is not designed by the nutritionists in the US military for the soldiers, airman, or marines. If anyone says so, don’t believe the hype.

It is just a low calorie weight loss diet that helps you lose a significant amount of weight in a span of about 7 days.

During the first 3 days of the military diet, you’ll be eating only the suggested foods, which help you lose weight and on the remaining 4 days off, you’ll be eating either the 1200 calorie meal plan (for women) or the 1500 calorie meal plan (for men) in order to maintain your lost weight.

Heres the deal: The Military Diet aka Army Diet is a 3 day weight loss diet followed by a 4 day maintenance diet. Due to the lower calorie consumption, you’ll lose weight no doubt. But, how much weight you’ll lose will depend on your age, health, current weight, and other individual factors etc…

How Does It Work?

As said above, the 3 day military diet menu is split into two phases, which lasts for about 7 days.

During the first three days of the diet, you’re allowed to eat low calorie meals 3 times a day with no snacks. On average, you’ll be getting roughly about a good 1000 to 1300 calories a day on the military diet.

On the other 4 days off menu, you’re free to indulge in a healthy meal comprising of no more than 1500 calories per day.

You can repeat the diet (3+4 days) several times, or so until you reach your weight loss goal.

The Menu

Below is the exact 3 day food menu plan you should follow during the first phase of the military diet.

Day 1 contains around 1,300 calories.

Breakfast:

1 slice of Wholegrain toast with 2 tablespoons of peanut butter.
1/2 Grapefruit.
1 cup of coffee or tea.

Lunch:

A slice of whole grain toast.
1/2 cup of Tuna.
1 cup of coffee or tea.

Dinner:

3-Oz (85 grams) serving of any meat
1 cup of green beans.
1 small apple.
1/2 banana.
1 cup Vanilla ice cream.

Day 2 contains around 1,100 calories.

Breakfast:

1 slice of toast (whole grain).
1 hard-boiled egg.
1/2 banana.

Lunch:

1 hard-boiled egg.
A cup of cottage cheese.
5 saltine crackers.

Dinner:

2 hot dogs without bun.
1/2 cup of carrots and 1/2 cup of broccoli.
½ banana.
1/2 cup of vanilla ice cream.

Day 3 contains about a 1,000 calories or so.

Breakfast:

1 slice of cheddar cheese.
5 saltine crackers.
A small apple.

Lunch:

1 slice of toast.
One egg (hard boiled or cooked according to your likes)

Dinner:

A cup of tuna.
1/2 banana.
1 cup of vanilla ice cream.

In addition to the three day military diet plan menu, it is advised to drink as much water as you can (at least 3 to 4 liters per day). If you’re into coffee you can have it as long as you don’t add any sugar, milk or cream, which spikes up your calorie intake and thus spoils your diet.


PHASE 2 (4 Days)

This is phase 2 of the military diet, where you’ll be eating healthy, but limiting your calorie intake to just 1500 calories per day. Women can go down up to 1200 calories per day.

You can use a Fitness app to count the calories from the foods you consume.

The only rule of thumb is to avoid any fast foods and include only healthy foods like vegetables, fruits and protein.

3 Day - Food Substitutions

Let's be real, not all of us will be able to eat all the foods listed above, this is why you are allowed to replace any food in the 3 day diet military menu with foods that contain the same number of calories and nutrients.

Is it safe?

Since the actual diet lasts for just 3 days, it is safe for an average person.

But, if you start following it vigorously for a continued period of time (for months at a time), then you may be in trouble due to lack of nutrients from such a low calorie diet plan. So, don’t put yourself at risk by doing so.

Bottom Line: The three day Military diet is safe, but not meant to be followed for months at a time. When done, stick to a healthy eating lifestyle and you’ll definitely be able to maintain your new weight.

Tips for better results
  • Start your day by drinking at least a liter of water. 
  • Pack your refrigerator with our grocery list before starting the diet so that you don’t have to get stressed out what foods to eat. This makes the dieting easier.
  • Exercising will help you lose more weight compared to just diet alone. But, it is only advised to start heavy workouts during the phase II, as you’ll be having less strength on the first 3 days due to low calorie consumption. However, you can do regular jogging, walking or running along with some yoga and meditation during the phase I.
  • Get a diet buddy, it will help you get motivated, and to continue (or stick to) the diet without quitting. I
  • Don’t drink any alcoholic or sweet drinks. Instead, drink a glass of warm water with ½ slice of lemon (juice).
In closing, if you’re looking for long term results, then you should not follow the three day military diet (or any diet program for that matter). The best way to lose weight and maintain it is by changing your lifestyle (healthy eating habits). If you cant seem to get the right foods, then try supplementing your caloric intake with reputable supplements. It is the only recommended way to stay fit for a longer period of time.


See also the Dukan Diet

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.