Your Health Diet Plan Tips


When it comes to your health diet plan tips – diets, less is more.  Yes, less dieting will give you long term more weight loss.  The new trend in weight loss? Diet less, not more, for fast and long-lasting results. American and British scientists have learned that by  combining a 2 pound-off approaches—part-time dieting and low-carb eating—makes it possible to stick to a plan just 2 days a week while losing more weight and more belly fat than you would on a conventional 24/7 diet, all while slashing your risk of diabetes.

British researchers started using a part-time diet to help women at higher-than-average risk of breast cancer lose weight.  Obesity is a risk factor for breast cancer, and body chemicals associated with extra weight, such as the hormones insulin and leptin, which can help fuel tumors.

Researchers at the Genesis Prevention Centre at University Hospital in South Manchester compared weight loss and other health markers for 115 women who were randomly assigned to one of three diets: a no-carb diet on two days (patients could eat as much protein and healthy fats as they wanted, but just no carbs), a no-carb diet that also restricted calories to 650 on the two days, and a standard 1,500-calories-a-day Mediterranean-style diet for all seven days of the week.

Women in the no-carb diet lost an average of 9 pounds over four months, versus the Mediterranean-style dieters who lost 5 pounds over that same period.

The no-carb dieters also showed more improvements in other health markers, including insulin resistance (the women in the study had higher breast cancer risk due to family history).

Time Magazine reports: 

Both intermittently dieting groups lost more weight and saw more improvements in insulin resistance, compared with the Mediterranean-style diet group. The group that ate the calorie-restricted, low-carb diet fared a little better when it came to insulin levels, however, reducing insulin resistance by 22%, compared with 14% for the unrestricted low-carb dieters and 4% for those on the Mediterranean diet.

The first test:

2 days a week do an ultra-low-calorie plan.   The women lost weight and reduced levels of leptin and insulin; plus, they experienced a drop in levels of inflammation-boosting proteins that can also increase cancer risk

Diet Challenge:  Living on 650 calories a day 2 days a week isn’t easy.

Hard to stick to a diet that regularly leaves you starving for 48 hours.

The Second test:

2 days a week do  low-carb eating . The rest of the week, eat what ever they wanted, as long as it was healthy.

The results:  The women who followed the second test diet plan,  lost more weight and saw bigger improvements in levels of leptin, insulin, and inflammatory compounds than did a control group who followed a conventional reduced-calorie, fulltime diet.

3 month results: 

The group that cut out carbohydrate-packed foods such as bread, cereal, noodles, crackers, and sweets just 2 days a week lost 9 pounds, while the daily dieters on a 1,500-calorie plan lost only 5 pounds. The low-carb part-timers also saw greater reductions in insulin and inflammatory compounds, both of which can raise risks of diabetes and certain cancers, including breast cancer.

Your 2-day plan

Strive to eat low-carb, avoiding carb-heavy foods such as pasta, pizza, bread, snack foods, and sweets, 2 days a week.

On your low-carb days, aim to eat no more than 50 g of carbohydrates. Spread your carbs—from vegetables, low-carb bread, fruit, and dairy products—throughout the day, making lean proteins (eggs, fish, or poultry) the central part of your meals. In general, have 15 g of carbs at each meal (roughly the amount in a small apple or a glass of milk), plus 5 g of carbs for your daily snack (say, a few slices of fresh tomato and mozzarella). So on a low-carb day, you might eat an omelet for breakfast, a leafy green salad with grilled chicken for lunch, string cheese and a few almonds for a snack, and salmon with a side of string beans or broccoli for dinner. The rest of the week, enjoy regular-carb eating, but don’t go overboard on processed foods. Opt to get your carbs from healthier sources, such as grains, fruit, and non-starchy vegetables.

Will this diet plan work for you. 

The American Association for Cancer Research says that these findings suggest an intermittent, low-carb diet is superior to a standard daily calorie-restricted diet and it may also be a possible intervention for breast cancer prevention, but that further study is needed, of course.  If you are considering a change this may be a good option.  You pick which days, and they don’t have to be consecutive.  So it may be easier for you to make it a part of your life.

Hope this health diet plan tips serve you well.