Diet plan

Diet plan theory

The Pritikin diet is a plan to eat very low fat, high carbohydrate. The perfect food is to eat vegetables, fruits, and high fiber grains. Nathan Pritikin's diet is based on the principle of eating low-fat, low-calorie, plant-based foods to reduce weight, promote weight loss, promote weight loss, and prevent or improve heart disease. A "Calorie Density Solution:" Complete low-calorie dense foods (eg, apples, brown rice), six to seven times per day in the modified Pritikin diet. Eating low-calorie foods throughout the day will reduce appetite and reduce weight.

Benefit

Research has shown that the calorie density of our diet will affect our weight. The density of calories in any weight of food is the number of calories. Eating low-calorie foods that reduce weight. These foods will provide a high volume without too many calories. Instead of high-calorie dense foods, you save extra calories. Some people find it more satisfying to focus on the intake of more calories vs. more calorie-dense foods in counting calories.

The most recent version of the Atkins diet is by far the most balanced nutrition. For the first time, the Atkins diet has emphasized the type of fat rather than allowing all dietary fats. Monounsaturated and polyunsaturated fats are now emphasized on saturated and trans fats. The diet has changed to allow "good carbs" instead of severely restricting all carbohydrates. These foods provide fiber, vitamins, and minerals once this diet is deficient. High amounts of protein will be beneficial in keeping you full. Research is clear that protein has a positive effect on satiety, which means that you will feel full between meals.

loss

 The Pritikin Principle requires consuming less than 10% of your calories from fat. In addition to providing flavor in your diet, dietary fat has other functions and can be reduced by up to 10% to meet your needs. There is a considerable amount of research showing the health benefits of omega, including the protection of your heart. The American Heart Association now recommends that people with coronary heart disease eat fish containing various types of omega-3 fats at least twice a week, and people with coronary. Fat-soluble vitamins A, D, E and K. They require fat for transport, without fat to transport them, they will not be able to serve their functions in your body.


  There is a balance of protein, carbohydrate, and fat in our food. When you consume very little of one of these nutrients, it means that you are consuming too much of any other nutrient. Most people who follow a very low-fat diet consume a high amount of carbohydrates. Excessive amounts of any nutrient can cause health problems. Dietary Reference Intake (DRI) established the need for each of these nutrients based on research for optimal health and weight. Dietary goals set from 45% to 65% from carbohydrates, 20% to 35% from fats, and 10% to 35% from proteins in DRI. If you follow the Pritikin principle then it would be best to adjust your intake to meet the DRI guidelines.

The Atkins diet has gone through many modifications over the years, although none of the diet plans had flaws. Until recently, no studies have been conducted on the safety or efficacy of the Atkins diet. Short-term studies have shown an improvement in blood cholesterol and blood sugar and an increase in weight in the first three to six months compared to dietary control. Unfortunately, one does not lose weight in a year, and the improvements that were observed were not due to weight loss and actual diet. The long-term safety of low-carbohydrate, high-protein diets is unknown at this time. In the 2007 Diet Books ratings by Consumer Reports, the Atkins diet was ranked at the bottom.

The plan has four stages, and the former is severely restricted in carbohydrates. The induction phase lasts two weeks and claims that you can lose up to 15 pounds at this time. During this time you do not consume more than 20 grams of carbohydrates per day. For example, a slice of bread contains 15 grams of carbohydrates, a serving of fruit contains 15 grams of carbohydrates, a serving of dairy contains 12 grams of carbohydrates, and a serving of vegetables may include 5 to 15 grams of carbohydrates. Are... It is clear that 20 grams is extremely limited, potentially unhealthy, and will be very difficult to follow for long periods.

The Atkins web site states that "Depending on how much weight you have to lose, you can safely continue with the induction phase until the following three conditions are met:

Your blood chemistry, lipid values, blood pressure or blood sugar levels continue to improve or remain stable and within normal limits. (You will need to see your doctor to test these levels.)
You feel well and are experiencing a high energy level, normal sleep pattern and stable mood.
You are not bored. Boredom can deceive and weaken your efforts. "
Most people who follow this diet are not under medical supervision, and it can become a very dangerous condition for them.

In the induction phase, people lose weight rapidly, which will not last and is not healthy. Rapid weight loss does not mean losing a healthy weight. Any diet that loses weight fast, easily, is to approach with caution. The guidelines are clear that a safe, healthy rate of weight loss is to lose 1 to 2 pounds per week after the first few weeks. The Atkins diet states that you will lose "body fat" by eating a regular diet, consuming enough calories and keeping your insulin levels down. There is no way to lose body fat just to lose weight. Each pound you gain from the intake of extra calories contains 75% fat and 25% muscle, and each pound you lose by cutting 3,500 calories has the same fat and muscle ratio. They claim that you will only lose fat is not science although the Atkins diet claims to be scientifically based.