QUICK_DIET

DIET QUICKLY AND HEALTHY Author: Tanja Todic London 2005 CONTENTS INTRODUCTION AWARENESS HEALTHY MIND- HEALTHY BODY CONCEPT OF ENERGY AND FAT BEST KEPT SECRETS OF WEIGHT LOST • • • • • • • • • Drink lots of water! Eat breakfast! Don't eat within 2 hours of bed time! Control Portions! Get moving! Stay Motivated! Escape Emotional Eating! Feel Good About Yourself! Indulge and enjoy! 4 4 5 5 6 6 6 7 7 7 7 8 8 8 WE RECOMMEND THE QUICK DIET • • • • • • • First day Second day Third day Fourth day Fifth day Sixth day Seventh day 8 9 10 10 11 11 11 11 12 CONCLUSION 2 13 3 INTRODUCTION Improper nutrition, as well as lack of exercise is the main cause of obesity in today’s modern world. On the other hand, proper nutrition combined with hard physical training is the main cause of winning gold medals at the olympics today! Everyone can lose weight. If you do the work, you will reap the rewards. This one is not really a secret but it is worth thinking about. You may be tempted to go for the fad diet, jazzy exercise, or magic pills that offer you a quick and easy solution. But in your heart you know that those programs are mostly half-truths and some even blatant lies. There are no magic pills that will make you look like a model in a month! We are sorry but that is the cruel truth! There is no easy solution! Face it! You are better off with a plan or a guide that tells you the truth. This will make you stronger, more successful and most important- healthier! AWARENESS I read in a magazine one time that we have to think of our bodies as high performance sports cars: the higher grade fuel we put into the tank, the better the car runs. This is true with our bodies. Whether you are trying to loose fat, build muscle, or both, or maybe just maintain your weight, you must realize that proper nutrition will help you to reach your results more than twice as fast! Awareness is far more important to weight loss than diet or exercise. Most people are unconscious when they eat and everyone is unconscious when overeating. Practicing and increasing awareness before and during food consumption will have a dramatic effect on what and how much you eat. Most people who are chronically 25 or more pounds overweight are food addicts. Food addiction is the only addiction that must be managed by limited contact with the addictive substance. Understanding your eating patterns as addiction instead of problems with selfdiscipline or will power will redirect you towards more productive solutions. 4 HEALTHY MIND- HEALTHY BODY Spirituality is often a significant factor in weight gain and can be just as important in sustained weight loss. Spirituality is natural and necessary to the human condition. Spiritual deprivation is often confused with hunger and causes the dieter to substitute food for spirituality. Lack of self-esteem is a major factor in food addiction and sustained weight loss is almost impossible without it. Low selfesteem causes many painful and often unmanageable emotions. Food addicts eat to kill these emotions. Self-love releases the addict from the destructive emotional cycle that causes overeating. Even great diets are doomed to fail if they do not include attention to self-esteem and self-love. Every dieter will ultimately fail the sustained weight loss test, unless she/he learns to identify and manage the inner causes of overeating. Anyone who wants to change anything in their lives must pay attention to this reality and its messages and guidance. Individuals and diet programs that ignore this fact will be consistently frustrated in their weight loss attempts. However, the good news is that those who pay attention will be highly successful and will tend to sustain weight loss over greater periods of time! CONCEPT OF ENERGY AND FAT Let me explain as simply as possible, the concept of energy and fat. The main reason we eat and drink is for energy. The energy that food supplies you is measured in units called calories. Calories are made up of carbohydrates, proteins, and fats. Carboyhdrates (carbs) are the bodies prefered fuel source, and are the sugars, fibres and starches found foods. Foods known to be high in carbs include potatoes, rice, cereal, bagels, fruit, etc. One gram of carbohydrate is equivalent to 4 calories: for example, an apple containing 20g of carbohydrtes would contain 80 calories of energy. Proteins are found mainly in dairy and meat products, and are the essential building blocks of muscle. Protein repairs and builds torn muscles after tough workouts, making them stronger for the next session. Foods high in protein include fish, eggs, meat, milk, cheese, baked beans, etc. Like carbs, one gram of protein is equal to 4 calories. For example, a 5 can of tuna containing 30g of protein would be equal to 120 calories. Finally, fats are another source of energy for your body, and help in the transportation of nurients. Some fats are good for you, and are found in nuts, fish, and in some natural oils (canola oil, sunflower oil, etc), while other fats are saturated, and high in cholesterol, and include foods sold at fast food hamburger restaurants. Unlike carbs and protein, one gram of fat contains 9 calories. For example, a teaspoon of butter containing 10 grams of fat has 90 calories. Now, here is what many people misunderstand: fat does not make you fat! Any excess calories, whether from carbs, protein, or fat will convert to body fat to be used as energy at a later time. So technically, your whole diet could come from fast food, as long as your daily intake of calories equaled the amount of calories that you used, or 'burned'! BEST KEPT SECRETS OF WEIGHT LOST • Drink lots of water! Water contains no calories!!! Water takes up room in the stomach making you feel full sooner, consequently making you eat less at meal times. Water helps disolving bad fats and it flushes them through the digestive system. A type of carbohydrate, fibre (found mainly in grains like all bran cereal), has a similar effect of water. • Eat breakfast! Breakfast is the most important meal of the day: as explained earlier food is our energy… “so we have to put some energy into our cars in order to get going”! Try to eat 2/3 of your calories during the first half of the day. I understand what you thinking: “But I don’t have time in the morning, I have to take kids to school, have to go to work…” Yes of course, we all have morning obligations, but get up 15 minutes earlier and the problem is solved! And another tip for those, who cannot eat in the morning (once I was one of them)- it is all a mater of habit! But as we said earlier your body needs that energy, otherwise it will not work well as it could! 6 • Don't eat within 2 hours of bed time! Eat less in the evening, when you are less active. Try to eat 2/3 of your calories during the first half of the day. For loosing fat, food before bed is a no-no, unlike for gaining muscle. Unless you are also weight training and need the protein to repair muscle tissue, don't eat within 2 hours of bed time. If you really are starving, try a salad. Lettuce contains hardly any calories and will satisfy hunger. (But lettuce without bread!) • Control Portions! Eat mini-meals and eat more frequently! Small, frequent meals keep metabolism up, and keep you burning fat. Your body will digest 5 or 6 smaller meals throughout the day better than 3 or 2 big ones. Two daily meals should contain fruits and vegetables! And one more thing: cook for your family, not an army. My friend stopped overfeeding her family of four: "I stopped making six or seven breasts, thinking that everybody had to have two or three," she says. "Now I make just one for each person." • Get moving! The tough part with exercise, of course, is getting out there and doing it. You might say: “But I don’t have time for exercise!” No problem- prioritize: you’ll have to schedule and let go of other things, but you’ll make time for exercise! Find a passion: whatever makes you happy: dancing, walking (a dog), playing basketball with your kids, gliding, skating, … Set a goal! For example: losing weight, walking over that hill, running one minute faster, … Trust me, after two weeks of exercise- skipping just one day and you shall miss your daily routine! • Stay Motivated! Don't give up. You can do it. Repeat this to yourself. Many people post affirmations around their homes or offices as constant reminders. One dieter even programmed her computer screen to keep her on the right track. Find new measures of success. When my friend lost some weight, trying on her old, too-big clothes further motivated her. "I also bought myself a size below what 7 I was wearing," she said. "I'd see if I could get the pants on, then if I could zip them, and finally when I could wear them comfortably." • Escape Emotional Eating! Know your triggers. You have to know which moods send you to the cookie jar before you can do anything about it. Once you know your triggers, have a list of alternate things to do when the mood strikes. Quiz yourself: determine if you're really hungry or eating for other reasons. Or call a friend: talking about what's bothering you can keep you from eating. Get spiritual: if religion isn't for you, try yoga, meditation, or relaxation exercises. • Feel Good About Yourself! Stop negative talk!!! Don't compare yourself to others. Instead, think you are better or just as good as anyone else is! Learn to like your trouble spots. Pamper yourself: take baths and get massages, facials, manicures, and pedicures. • Indulge and enjoy! Go for the best brand of ice cream or the best cut of steak. If you are going to blow 500 or 600 calories, make sure that you are enjoying it to the maximum! And one more thought: if you indulge once in a while, don't worry! But try not to make it a habit! WE RECOMMEND Gaining fat is a simple mathematical equation: take in more calories than you burn and your body stores those calories as fat. Loosing fat is also simple. Just reverse the equation: take in less calories than you burn and your body will use those body fat stores for energy. But that is not the case with THE QUICK DIET, which is modified for those who want to lose weight, but don’t want to be hungry during their diet. Finally, a diet program that works! Finally, a diet concept that results in (massive) weight loss! Toss the rest of your diet plans in the garbage! In order for your body to use the food you eat, the food itself must go through physical and chemical changes i.e., your digestive system. 8 Your digestive system "breaks down and processes" everything you consume! The process starts by chewing. Then your esophagus moves everything down to your stomach. This usually takes anywhere from a few minutes, to a half hour. For about 4 hours, your stomach mixes the food up with acid and sends everything down to your small intestine. For approximately another 4 hours, your small intestine receives very strong alkaline (digestive) juices from your gallbladder and pancreas. These digestive juices mix with the now liquified food and your body starts to absorb it. This process continues on down to your large intestine where the rest of any food and fluids are absorbed into your body. This may take up to 12 hours! Any residue that is left over is eventually eliminated, but here's the good news! This entire process burns calories and results in weight loss! All you have to do is follow the instructions… THE QUICK DIET This diet is also recommended for people with heart disorders, that quickly have to loose redundant weight (for example before operations). Anyhow if you have any health conditions discuss them with your doctor before starting the plan. This diet can cause different reactions with different people. In a few days you shall notice difference in your digestion. If sequent is diarrhoea, you should eat barley or other oats with milk or add a cup or two of bran to your soup. Recipe for a soup, which improves burning off fat: • • • • • • • 500 ml canned tomato (pellati) 1, 5 l water 2 packet of instant soup 2 big paprikas (green, red or yellow) 6 big onions 1 head cabbage (cca 1kg) 0, 5 kg celery Chop vegetables on middle-sized pieces, put vegetables in water and cook on big fire for 10 minutes. Turn fire down and cook for another 10 minutes (until the vegetables are soft). At the end, add salt, pepper, soya sauce or other spices that you like … 9 You can eat the soup whenever you're hungry; the more soup you eat, the more weight you lose!!! Remember, you can drink water, tea when you're thirsty (without sugar!) but do not have soft drinks and carbonated beverages! There is also one special rule about this soup diet: no booze - not even a drop!!! THE QUICK DIET does not allow drinking alcohol at any time because of the removal of fat from your organism!!! If you decide to drink alcohol, you should stop this diet for at least 24 hours! As for the exercise component: you don't have to run a daily marathon, just give those walking shoes a workout for 30 minutes every day. As said earlier: “Get moving!” WE WISH YOU A LOT OF SUCCES!!! There's also a seven-day eating plan that goes with the soup: • First day Eat only fruit and soup. You can eat any fruit, only not bananas! Bananas are rich source of calories and carbohydrates and are good substance for sweets and we shall avoid them that day! Best are watermelon and melon, because they contain a lot of water. For drinking you can use tea without sugar or water. • Second day You can eat all sorts of fresh or conserved vegetables and soup. Try eating green vegetables (like lettuce or spinach). For dinner you can regal yourself with a big grilled unpeeled potato with butter or cream. Don’t be excessive with butter or cream (2-3 soup spoons of cream will do), remember: you are on a diet! Avoid corn, bean, pea! Don’t eat fruit that day! 10 • Third day Eat soup, fruit and vegetables as much as you like and nothing else. By now, if you’ve followed the rules of this menu, you should lost about 4 to 6 pounds. Congratulations! • Fourth day Eat soup, bananas and milk without fat (yogurt or kefir). You can eat three bananas and drink water as much as you like. Bananas are rich source of calories and carbohydrates, the same is with milk. On that day your organism shall need potassium, carbohydrates, calcium and proteins in order to decrease the need for sweets. You shall notice while eating bananas, your body shall start to vibrate and after eating them you shall feel much better and optimistic! • Fifth day Eat soup, beef and tomato. You can eat cca 200 g beef and up to 6 tomatoes. We recommend quickly grilled (without fat) beef steak or cooked beef. Eat soup at least once that day! Try to drink at least 2 l of water in order to decrease the level of citron- acid in your organism. (You can change beef with grilled chicken breasts (without skin or fat) or grilled fish. It is important to eat beef at least once during this diet!) • Sixth day Eat soup, beef and vegetables. You can eat in unlimited amounts: 2-3 steaks and it is best to eat green vegetableswe recommend salad and spinach! Eat soup at least once that day! (You can change beef with grilled chicken breasts (without skin or fat) or grilled fish. It is important to eat beef at least once during this diet!) 11 • Seventh day Eat soup, unpolished rice and vegetables, but without fat! You can drink fruit juice without sugar and water in unlimited amounts. You have successfully completed the cycle of THE QUICK DIET! CONGRATULATIONS!!! After seven days (if you have strictly followed this menu) you should lost 10- 16 pounds. If you have lost more than 14 pounds, you should stop this diet at least for one day before you retrace the steps of THE QUICK DIET. You always start this diet with the first day on the menu. You can use this menu as many times as you like; actually when you strictly follow this menu you will clean your organism of all poisons- you shall feel healthier and withier than ever before! THE QUICK DIET does not allow drinking alcohol at any time because of the removal of fat from your organism!!! If you decide to drink alcohol, you should stop this diet for at least 24 hours! Although coffee is not forbidden, you shall notice the reduction of the need for caffeine. Anyhow, if you drink coffee, drink it without milk and especially without sugar! For drinking we recommend water, juice without sugar, tea without sugarespecially green tea, milk without fat. FORBIDEN!!! • BREAD, • ALCOHOL, • BAKED GOODS, • CARBONATED AND SOFT BEVERAGES!!! You have successfully completed the cycle of THE QUICK DIET! CONGRATULATIONS! 12 CONCLUSION But remember the rules of healthy eating and living! Your body is now clean of all poisons and try to remain it that way as long as possible! After you’ve finished THE QUICK DIET do not throw yourselves in eating sweets, hamburgers and drinking alcohol! If you shall do it that way you shall quickly gain those pounds that you have successfully lost! So once more: drink lots of water, eat breakfasts, control your portions, do not eat within 2 hours of bed time, escape emotional eating, get moving, feel good about yourself, stay motivated and from time to time indulge and enjoy! 13