Tue, Oct-06-09, 11:04
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Senior Member
Posts: 3,025
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Plan: Optimal Diet
Stats: 00/00/00
BF:
Progress: 8%
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I agree with the other posters also. I think it's a good idea to pick a controlled carb plan that resonates with you and then just do it by the book. Even though I've read all of them and personally follow one like England's Groves, a newer book that's one of the simplest ever is The Leptin Diet by Richards. So simple. Just five rules. It would be a good start coming from SAD and if it doesn't make a dent you can get more technical as you learn more about controlled carb.
Any controlled carb plan, it will help with the fatigue, the hormones, the cholesterol, the triglycerides, the skin issues, the overweight - they are all effects of too high insulin all day.
What is she eating now? Is she eager to make diet changes?
If she's carb addicted another good book for effective family-wide changes is DesMaisons' Little Sugar Addicts. It teaches about the biochemistry and takes the shame out of eating behavior so families actually enjoy learning about and putting to use some new understandings. My two teenage DDs did, and we now talk about overweight and issues like that with interest and compassion instead of frustration and shame.
5 Rules below...
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Quote:
Rule 1: Never eat after dinner. Finish eating 3 hours before bedtime. Never go to bed on a full stomach. Allow 11-12 hours between dinner and breakfast. For approximately the first 6-8 hours after eating our evening meal, the body is burning up the calories from that day. The most effective fat burning time (i.e. stored fat in our thighs, bums and tums) is between approximately 8 and 12 hours after eating. If we have a little snack before bedtime, or have our evening meal too late, the leptin tells the brain that no energy is required, and no fat burning will occur in the latter part of the night. So that little snack, however healthy it may have been, puts paid to any fat-burning that night.
Rule 2: Eat 3 meals per day. Allow 5-6 hours between meals. Do Not Snack. During the first three hours after a meal, insulin is in charge of storing the calories from the food we have eaten. During this time we are not in 'fat-burning mode'. Even low-calorie snacks stimulate insulin release.
If you find it too difficult to wait 5 hours before eating, then you can start this plan by eating four meals per day, instead of three. In time, with regular exercise added, you will more and more often be able to leave 5 hours between meals. The most important time is the night-time 11-12 hour fat-burning interval.
Children and teenagers of normal weight, athletes and bodybuilders will probably need to eat more often than three times per day. However, try to avoid unhealthy snacks or fizzy drinks.
Rule 3: Do not eat large meals. The idea behind this is to not give the body more fuel than it can use. Regular large meals leads to leptin and insulin resistance. One of the best techniques for reducing the size of meals is to eat slowly and chew really well. It takes the brain ten minutes to realise you are full. If you really can't slow down, then put down your knife and fork for 5 minutes when you've eaten about half your food. Don't feel you have to 'clean your plate' if you have had enough - you becoming overweight and unhealthy doesn't help anyone.
Rule 4: Eat a high-protein breakfast. This keeps the body in a calorie-burning mode. Eating a protein breakfast supports blood sugar levels so that late afternoon energy crashes are minimised. These energy crashes are often the result of eating a breakfast with too many carbohydrates and very little protein. If you eat a high carbohydrate breakfast, and are leptin resistant, you are more likely to overeat generally, but particularly at night.
Rule 5: Reduce the amount of carbohydrate eaten. This does NOT mean cutting out all, or virtually all, carbohydrates. We do need carbohydrates to maintain health.
However, eating too many carbohydrates at lunchtime may cause you to be ravenously hungry before dinner, tempting you to break rule 3 (no snacking).
Byron and Mary Richards recommend a ratio of 50/50. That is, a palm sized portion of protein, and the same amount of starch. In other words, meat, fish, egg or vegetable protein the size of your palm, could be matched with an equal amount of rice, bread, potato, fruit or dessert. Along with this, eat as many vegetables as you like, but go easy with the peas, corn and cooked carrots.
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Last edited by Seejay : Tue, Oct-06-09 at 11:19.
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