The next 4 weeks are going to be tough, but I promise will be worth it! I can not stress enough how important it is to gradually reduce the kilojoule intake and increase physical activity as we have been doing over the past few weeks. Weight loss will be much less successful for those who have not done the preparation and launch straight into high protein. Most people lose about 10Kg over the 4 week period (that includes the coming 2 week detox). How much you lose will depend on your start weight, metabolism and consistency.
The big no no's are alcohol, bread, pasta, rice and starchy vegetables (potatoes, pumpkin, corn).
Make sure you have nothing important on, like exams or important meetings. High protein diets, while are very effective, have a negative impact on concentration, mood and mental computation.
To give you some understanding about why this is. The body has preferred energy pathways depending on conditions. When you are going about your normal daily activities that don't cause you to be out of breath (eg oxygen is available) the body with use fat to synthesis glucose.
When you are running or doing a vigorous activity the body will synthesise glycogen from carbohydrates. The body can only store about an hour's worth of gylcogen and will spare these stores at all costs - they are actually intended for the 'fight or flight response'.
Protein will only be broken down for energy purposes in desparate times - when there is no other alternative. It takes alot of effort for the body to do this and the by-product that is produced is keytone bodies. They cause a poisioned acidic state that place a lot of pressure on the kidneys and leaves the brain starved for nourishment. The brain will only use carbohydrates for energy.
The body is very resilient and that is why we can do it for a couple of weeks, but celebrities that swear by the Atkins and Zone Diets are suffering themselves and doing a dis-service to the public by endorsing them. Fertility is something that is effected by this lifestyle and it always makes me shake my head when certain celebrities complain that they can't get pregnant.
2 week high protein guide
Breakfast choices: eggs, bacon, meat, seafood, smoothie. I will be having a smoothie containing 3/4 cup cold skim milk, 1 cold banana, 1 teaspoon of hot chocolate powder and blended for about 30 seconds. You can you any fruit.
If you go for the bacon and eggs, be sure to have a piece of fruit about 1/2 hour later. The reason for the delay its to create the serotonin effect. Basically, serotonin is the happy chemical in your brain, bit like prozac. It can only be synthesised when there is no competition from a protein source. I'm trying not too get techincal, just eat the fruit half an hour after the eggs n bacon to set up good brain chemistry for the morning.
Morning Tea choices: yoghurt, fruit, handful of nuts or a small choc milk. I will be having fruit or yoghurt.
Lunch choices: meat and salad, tuna, eggs, cheese, seafood. Some people go and get a big hunk of ham. I will be roasting a lump of meat that I can eat over a few days with a little salad.
Afternoon tea: same as morning tea
Dinner choiced: meat and veg/salad. This should be the easiest as it won't impact the rest of the family.
Sweets:jelly, stewed fruit, 1 scoop of icecream
For morning/afternoon tea a sweets the portions should be small eg 1/2 cup yoghurt. The other meals have as much as you like, most people have a limit to how much meat or eggs they can stomach. You will actually look foward to the meat free component of the detox diet!
Important - don't weigh or measure yourself during this time.
Consume a litre of water. You can have tea/coffee. No fruit juice.
In regard to exercise, it is a good idea to mix things up and keep surprising the body. If you can only manage walking, try an find a different route with more inclines. However, if you are able bodied, its time to start adding some tummy crunches, squats, lunges or other weight bearing exercises. The combination of cardio and weight bearing is the most effective. I'm going to drag out my denise austin short cuts dvds. They are 10 minute workouts that focus of different areas. With my kids its hard to commit to a 40 min dvd. You have to do what works for you - I hear Zumba's great. If your at a gym that has Les Mills Body Attack classes - I swear by them and they are so much fun.
Good Luck! Remember you can email me anytime at asnatureintended@bigpond.com with any questions.
The competition for the Onya prize pack closes 31st October so if you haven't sent in your before photo - do it now!
Kylie xx
Lunch choices: meat and salad, tuna, eggs, cheese, seafood. Some people go and get a big hunk of ham. I will be roasting a lump of meat that I can eat over a few days with a little salad.
Afternoon tea: same as morning tea
Dinner choiced: meat and veg/salad. This should be the easiest as it won't impact the rest of the family.
Sweets:jelly, stewed fruit, 1 scoop of icecream
For morning/afternoon tea a sweets the portions should be small eg 1/2 cup yoghurt. The other meals have as much as you like, most people have a limit to how much meat or eggs they can stomach. You will actually look foward to the meat free component of the detox diet!
Important - don't weigh or measure yourself during this time.
Consume a litre of water. You can have tea/coffee. No fruit juice.
In regard to exercise, it is a good idea to mix things up and keep surprising the body. If you can only manage walking, try an find a different route with more inclines. However, if you are able bodied, its time to start adding some tummy crunches, squats, lunges or other weight bearing exercises. The combination of cardio and weight bearing is the most effective. I'm going to drag out my denise austin short cuts dvds. They are 10 minute workouts that focus of different areas. With my kids its hard to commit to a 40 min dvd. You have to do what works for you - I hear Zumba's great. If your at a gym that has Les Mills Body Attack classes - I swear by them and they are so much fun.
Good Luck! Remember you can email me anytime at asnatureintended@bigpond.com with any questions.
The competition for the Onya prize pack closes 31st October so if you haven't sent in your before photo - do it now!
Kylie xx
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