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Weight Loss - Specific Diets and Strategies

.... you hit a plateau, you haven’t lost any weight for a couple of weeks, and the big question is, “What Now”?

article by Dieter Luske - Copyright


Part 13 - Specific weight loss diets and strategies

*Part 12 of the weight loss support series has highlighted the importance of having a well balanced diet as a general diet to fall back on.

By now, you have lost some weight, and you are probably a bit healthier and fitter.

But now you seem to have hit a plateau, nothing is happening, you haven’t lost any weight for a couple of weeks, and the big question is, “What Now”?

It’s not as hard as you may think, but you may have to become a bit adventures.

As mentioned in the last article, “Whenever you change your diet, the initial change will always results in some weight loss”.

You more or less use this principle to achieve more weight loss.

You have a number of options, and the main fact to remember is that most of the options are not designed as a Permanent Diet.

Therefore, once you have achieved your next goal and lost more weight, you will switch back to your healthy balanced diet to make sure you will not gain the precious pounds lost.

Here are some of the specific weight loss diet options:

Fasting:

Fasting is an incredible beneficial method to achieve health and obviously weight loss. However, I will not recommend to attempt complete fasting on your own, as there are many pitfalls, but what I do recommend, and you actually can do this as long as you like, is a method usually called  “intermittent fasting”.

Intermittent fasting:

You may have seen a program about it on TV, or read about is somewhere. The good news is, it works, not only will you lose weight, but it addresses many health problems, such as type 2 diabetes, insulin resistance, obesity, inflammation, and best of all it is recommended as an anti-ageing diet, what more can we want.

How does it work?

There are various methods to make it work. One of the main known one is to restrict food intake for 2 days, which is the fasting period and stick to your basic balanced diet for the rest of the week, which is 5 days. That’s why this diet is often called the 5 / 2 intermittent diet.

If you find hat idea to bothersome, you may adopt another version of it, which is the prolonged night fasting, meaning you either skip breakfast, or dinner. By doing either, you have prolonged or expanded the natural night fast, in fact, it should be a period of 16 hours with nothing to eat, and again, you do that twice a week, or more often if you like to.

The good thing about Intermittent Fasting is that you can experiment with it, use different forms of it, and design your own diet program in regards of what low caloric food you will include on the 2 days fasting.


Paleo Diet

If however you simply can’t face any fasting what so ever; why not adopt a Keytogenic or Paleo diet style or of eating?

I am sure that you are by now aware that in order to lose weight, the trick is to have a low carbohydrate intake. - Most carbohydrates that cause weight gain, come in the form or “Grains”, any grain for this matter, which is NOT allowed in the Paleo Diet concept.

You basically have no grains at all and eat lots of veggies and protein (preferable grass fed).
Eat:

  1. Grass-produced meats
  2. Fish/seafood
  3. Fresh fruits and veggies
  4. Eggs
  5. Nuts and seeds
  6. Good cold pressed oils ( Flaxseed, coconut, macadamia, avocado,  olive, walnut)

Don't eat:

  1. Cereal grains, breads, pizzas, cakes etc.
  2. Legumes (including peanuts)
  3. Dairy
  4. Sugar or sugar products
  5. Potatoes
  6. Processed foods
  7. Refined Salt
  8. Refined vegetable oils

Simple Tips for Paelo:

Breakfast - Omelets: your choice of veggies, eg, onion, peppers, mushrooms, broccoli – coconut or olive oil, free-range eggs and possibly even some chicken, or other preferred protein pieces.

Lunch: Heaps of  salad with anything you like. A good starting point can be mixed greens, spinach, radishes, bell peppers, cucumbers, carrots, avocadoes, walnuts, almonds and sliced apples or pears -  mix in meat pieces, chicken, turkey, ground bison; or seafood of choice, salmon, tuna, or any fresh.
Toss with olive oil and lemon juice and some spices.

Dinner: Any meat, poultry or fish with veggies. Cook or bake or Roast


The Keytogenic Diet:

This diet is similar to the Paelo diet in that it is a low carbohydrate diet. But that doesn’t make it a high protein diet.

The keytogenic diet is a reduced carbohydrate diet, rather than cutting out all grains. With other words it is more related to your basic balanced fall back diet, but with extra restriction on carbs, but you may still have some grains, which can make it easier for some people.

For example instead for an ordinary sandwich with 2 slices of bread, you could have a Ryvitta cracker instead.

NOTE: I have refrained from going into details about above mentioned diets, mainly because once you know the names you will be able to find heaps or info and recipes on the net.


Besides low carbohydrate diets, you also could try the opposite, I know that sounds controversial, but it isn’t really, because the principle we go by is a change in diet for a short period of tine to re-stimulate weight loss.

Therefore it is totally OK, to use the intermittent fasting method, whereby your 2 days of fasting could be watermelon fasting days, or other fruit or fruit combination for that matter.

You even may decide to go on a Mono Diet for a 2 to 3 weeks. - This could mean just juices, maybe mixed with some linseed meal for extra fiber to make sure you can go to the toilette.

All above diet suggestiin provides a change within your metabolism, and the number 1 rule is to go back to your balanced personal lifestyle Diet after you have achieved more weight loss or after 3-4 weeks.

From time to time you may be tempted to listen to sources that proclaim they know the truth, and their diet is the one for everyone. Please don’t believe it, we are all individuals, with different requirements and different problems.

I always recommend seeing a Holistic Practitioner, Naturopath or Nutritionist to work out an individual conceived diet just for you.

It is always important to address your underlying health or digestive problems, such as food sensitivities.

The future may hold a lot of hope in this regard. Genetic testing, in combination with food sensitivity testing may provide us one day for our “real” individual lifestyle diet.

.. next article ...

... more info on Intermittent Fasting: Anti Ageing Research

 

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Article by:

Dieter L. Editor of useNature Gold Coast - Brisbane


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Disclaimer:
The information provided in this article is intended for general use and for personal interest only. It should not be used or understood as suggestion or medical advice.

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Dieter Lüske
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