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, by Christie Aschwanden James O. Hill
Free Download , by Christie Aschwanden James O. Hill
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Product details
File Size: 1173 KB
Print Length: 288 pages
Publisher: Rodale Books; Reprint edition (August 20, 2013)
Publication Date: August 20, 2013
Sold by: Random House LLC
Language: English
ASIN: B00AFU623Y
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Amazon Best Sellers Rank:
#123,995 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
The part of the book that will resonate with anyone who has ever tried to eat a 1200-calorie diet or follow a gimmicky diet for longer than 3 days is the bathtub analogy - you can reduce your calories (turning down the water) but if you don't unclog the drain (increase your metabolism), you can keep turning the flow down all you can but the water level (your weight) is going to level-out and then start rising again... and just keep rising.Just decreasing calories is a temporary fix. You gotta move. Every single day. The book wants you to work up to 70 minutes a day, 6 days a week with a rest day. There's no magic pill, no fancy formula, and no expensive shakes. Good/Smart calories in, as many calories out in activity as you can get.Phase 1/Those first two weeks? *Not* overly enjoyable - but I experienced waaaay less rage than I did with Whole30. I didn't lose the "it could happen" 8-10lbs in 2 weeks - I lost 3-4. I'm down 14lbs after 9 weeks, way more inches than I'd expect out of "just" 14lbs, and my energy level is the highest it has ever been.The meal plan is easy enough, you just fill in the blanks. You should have 4-6oz lean protein (I'm guessing this plan might be tough for non-meat eaters?) and at least one "veggie carb" (ha) at each of your 6 meals. At up to 3 of those meals, you can add a carb. And at 2 of those meals, you can also add a healthy fat. It's easy enough to fill out the blanks and if you think about it, also very similar to 21 Day Fix portions. I have never eaten more than 5 meals (and those are really rare, it's almost always 4) of the 6 recommended daily meals. I track calories (even though the book says not to worry about it) in MFP and those 4-5 meals put me in the range of 1250-1600.Your choices are to die of boredom with repeating the same veggies over and over or quickly learn to think outside the box in phase 1. It's not your run-of-the-meal "traditional" low carb diet - those obviously just don't work - but the first two weeks are pretty lean carb-wise but you do get up to 3 servings, albeit from very limited carb choices. Happily, oatmeal is one of those and I'm a huge oatmeal fan. Also led me to discover PB2.A standard Phase 1 day for me:Bkfast - oatmeal with pb2 + either 6 egg whites scrambled with veggies or a cup of greek yogurt or cottage cheeseLunch - usually leftovers from the night before like chicken fajitas served naked or lettuce wrap-style with lots of pico and grilled peppers & onions or turkey meatballs with marinara, served over zoodles.Afternoon snack - 1 cup greek yogurt + 100-calorie pack of nutsA few dinners - chicken fajitas, meatballs & zoodles, salmon, roasted asparagus, roasted broccoli with lemon, red pepper flakes, and lots of garlic; a skinny grilled chicken parm with marinara, over zoodles, and tomato-basil-balsamic salad. Eggplant noodles with tomatoes, basil, and grilled chicken. Balsamic roasted tomatoes over salmon... There's no reason to eat plain chicken and steamed broccoli. Like, ever.Phase 2 brings on more choices, berries and sweet potatoes (yay!), avocados (double yay!), and a weekly cheat meal (aka: wine and cheese for dinner). But that cheat meal (wine and cheese and more wine) is HUGE for psych. Your closed-on-Sunday spicy chicken biscuit with honey indulgence will NEVER taste as good as it did before, though.A standard Phase 2 day for me:Breakfast - green smoothie or one of my trusty phase 1 breakfasts (but I cut the oatmeal in half and add 1/2 a cup of berries)Lunch - Turkey wrap with hummus, lettuce, tomatoes, roasted peppers, onions, and cucumber. Options open greatly with the ability to have a ww tortilla although I prefer to use the Flatout Multigrain or a ww sandwich thin because 1 of those has approx the same nutritional values. And the flat-out is large enough to cut in half.Afternoon snack - Add a 1/2 cup berries to yogurt+nuts.Dinner - Options open with addition of sweet potatoes and avocados. Use your microwave and a 4oz chunk of sweet potato to make a generous serving of sweet potato chips to serve along side real guacamole on taco night. Spiralize sweet potatoes and serve topped with bbq chicken, pico, and avocado.The book is a quick read. I'm pretty proficient in the kitchen, tailoring already-favorite recipes to be "SoS compliant" so I haven't tried very many of the provided recipes (although I am making the muffins tomorrow). If you can swing it, look at getting a spiral vegetable cutter. I have one of the fancier ones with 4 blades and it has come in handy for creating pasta stand-ins and is just overall a big help with making veggies un-boring.
My family practitioner had this book in his office, so I ordered it. This is a wonderful way to boost metabolism while dropping pounds. Just have to plan ahead to keep appropriate foods on hand as with any healthy weight loss program and slowly incorporate a little exercise starting with 10 minutes a day the first week. And I felt like I was eating all day long, only higher protein and lower carbs starting out. I lost 14 pounds in a month, then got a stress fracture while visiting my Grands in Boston, so that set me back a little. Ready to start again! I am age 65.
I am decided I have had enough! I read this and started the next week! I lost 8 lbs. in 2 weeks and now down 12 lbs. in 4 weeks! There are days I am not sure I can do it but I look at the book again and know I can. I am going out of the country in about a month and a class reunion in July that I want to look good and feel good about myself. Thank you for helping me do this! 18 more to go!!
This easy-to-follow program really does work. I've been on the plan for several months as a patient of Dr. Wyatt and I lost 21 pounds in the first 8 weeks. And I've continued to drop weight, week after week. My metabolism seems to have totally changed. The plan is based on the fundamentals of eating healthier and increasing activity... but it's done in a way that is both satisfying and fun. You eat the foods that you like by picking a healthy mix of protein & carbs at every meal. I haven't felt deprived because there are awesome recipes for each phase and there are weekly "indulgence" meals included in phases two and three. So you can have chocolate, wine, pizza or whatever it is that you're craving and you can enjoy specials meals or celebrations without feeling left out. As Dr. Wyatt says, whatever food you crave is never more than seven days away. But, if you're like me, you'll find that your cravings and taste buds totally change and you don't want the sugar and carbs as much anymore.If you want to jump-start your weight loss and drop some pounds quickly - and then transition to a plan that you can stick with - you should try Dr. Hill and Dr. Wyatt's program! If I sound like a cheerleader for this book, it's because it's really working for me and it's hard not to get excited when talking about it with others.
As a Colorado native (the book is modeled on our lifestyle) I agree with a lot of what it says. The nutrition advise seems sound (basically Paleo) The only thing is , even though I live the very active Colorado lifestyle, meeting friends for hikes, skiing, biking, rafting, etc. The books advise to get 70 minutes of exercise 6 days a week is unrealistic. I'm self employed with a very flexible schedule, but even for me, it's not a goal easily reached because of time constraints.
I love this book and have recommended to many many people. The entire program WORKS. My 2 sisters and I have been on the program for 14 weeks and have lost almost 90 pounds between us. We are in our 50's and 60's and losing weight is much harder at this age but this has worked for us!! Not only are we slimmer but our blood pressure is normal and we feel great throughout the day.
I am following this diet. I have lost 30 lbs in 6 months. I have more energy, sleep better, my skin is clear, I have lowered my cholesterol by 50 points, stopped taking certain medicines and lowered the doses on the ones I do still need.The premise of the diet is eat small meals many times a day with lean proteins, veggies and a few good for you carbs -- all from provided lists. Exercise daily. Have the right mindset going in (find your why and make it your mantra!). Don't measure calories - measure portions. And, explore the word of vegetables.It's do-able, and it works. --- I will say, this diet will NOT work as written for vegetarians. It tells you that. So, if you are a vegan, maybe keep looking.
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