Read Online The 17 Day Diet by Dr. Mike Moreno - Free Book Online Page B
Authors: Dr. Mike Moreno
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intake.
• This Cycle clears your body of sugars and toxins to pave the way for weight loss.
• Use my Hunger/Fullness Meter to help you eat just the right amount of food for your body.
• Use this Cycle as a tool to re-ignite weight loss if you ever have a slip and need to get back on track.
THE 17 MINUTE WORKOUT: Get in Two Quickies
N ot those kinds of quickies (although you burn calories that way too). What I had in mind are two mini aerobic workouts: 17 minutes in the morning, and 17 minutes in the afternoon or early evening. Science already tells us that exercise boosts your metabolism for a few hours afterward, so just think: you’ll nearly double the afterburn if you split it up. Aerobic exercise includes fast walking, jogging, running, exercising on cardio machines and anything that gets your heart pumping for 17 minutes.
The Fiber Factor
E veryone knows about fiber. It is the indigestible part of plant foods our body cannot use for energy. Fiber, which our grandmothers used to call “roughage,” travels through our digestive tract creating bulky, soft stools that pass easily. Without adequate fiber, things get stopped up.
The 17 Day Diet is high in fiber on purpose. A growing body of research shows that high-fiber eating helps peel off pounds and banish them for good. Fiber does this mainly by curtailing your food intake. Specifically, fibrous foods provide bulk and stimulate the release of appetite-suppressing hormones. As a result, you feel full while eating a meal, so you’re less tempted to overeat.
High-fiber foods also take longer to chew. You may have to chew some foods 42 times before swallowing them. High-fiber foods may even have negative calories, because by the time you have finished chewing them, you have burned up more calories than the food provides. Chewing also makes yourmeals last longer. That’s nice, since it takes about twenty minutes after starting a meal for your body to send signals that it’s full. And, when eaten with other nutrients, fiber slows the rate of digestion too, curbing your appetite between meals.
Inhaling fiber-rich foods will have your body running strangely. So make sure you have a good book and some nice soft toilet paper on hand. All of this is good for weight loss, though. The fiber accelerates the time it takes for food to move through your intestinal tract. This means fewer calories are left to be stored as fat.
Attention, everyone reading this: If you eat too much food with a lot of fiber and don’t drink enough water, you will have to buy a laxative. Fiber needs water to move through your system, or it will harden up like a block of cement in your colon.
4
Cycle 2: Activate
I f you’ve been on other diets, you’re all too aware of the standard outcome: You cut back on your food and you lose weight … at least initially. But then your progress slows to a crawl, before lagging or sometimes stopping altogether. Your body’s natural tendency to preserve itself and its fat, at all costs, kicks in. The Activate Cycle corrects this, resetting your metabolism, so that your body stays in a fat-burning mode.
This Cycle is easy to follow too: You alternate your Cycle 1: Accelerate days with Cycle 2: Activate days. In other words, you work this Cycle by spending one day on the Activate diet and the next on the Accelerate diet, switching between the two, one day at a time, as you progress toward your goal weight over the next 17 days. Another way to look at it: On odd days you stick to the Activate Cycle; on even days, the Accelerate Cycle.
The approach of alternating Accelerate days with Activate days is based on the scientifically validated mechanism of “alternate-day fasting” (although there is no fasting on this diet in the true sense of the word). In a nutshell, this means alternating low-calorie days with higher-calorie days in order to lose body fat. Scientists at the University of California have led the way in this
• This Cycle clears your body of sugars and toxins to pave the way for weight loss.
• Use my Hunger/Fullness Meter to help you eat just the right amount of food for your body.
• Use this Cycle as a tool to re-ignite weight loss if you ever have a slip and need to get back on track.
THE 17 MINUTE WORKOUT: Get in Two Quickies
N ot those kinds of quickies (although you burn calories that way too). What I had in mind are two mini aerobic workouts: 17 minutes in the morning, and 17 minutes in the afternoon or early evening. Science already tells us that exercise boosts your metabolism for a few hours afterward, so just think: you’ll nearly double the afterburn if you split it up. Aerobic exercise includes fast walking, jogging, running, exercising on cardio machines and anything that gets your heart pumping for 17 minutes.
The Fiber Factor
E veryone knows about fiber. It is the indigestible part of plant foods our body cannot use for energy. Fiber, which our grandmothers used to call “roughage,” travels through our digestive tract creating bulky, soft stools that pass easily. Without adequate fiber, things get stopped up.
The 17 Day Diet is high in fiber on purpose. A growing body of research shows that high-fiber eating helps peel off pounds and banish them for good. Fiber does this mainly by curtailing your food intake. Specifically, fibrous foods provide bulk and stimulate the release of appetite-suppressing hormones. As a result, you feel full while eating a meal, so you’re less tempted to overeat.
High-fiber foods also take longer to chew. You may have to chew some foods 42 times before swallowing them. High-fiber foods may even have negative calories, because by the time you have finished chewing them, you have burned up more calories than the food provides. Chewing also makes yourmeals last longer. That’s nice, since it takes about twenty minutes after starting a meal for your body to send signals that it’s full. And, when eaten with other nutrients, fiber slows the rate of digestion too, curbing your appetite between meals.
Inhaling fiber-rich foods will have your body running strangely. So make sure you have a good book and some nice soft toilet paper on hand. All of this is good for weight loss, though. The fiber accelerates the time it takes for food to move through your intestinal tract. This means fewer calories are left to be stored as fat.
Attention, everyone reading this: If you eat too much food with a lot of fiber and don’t drink enough water, you will have to buy a laxative. Fiber needs water to move through your system, or it will harden up like a block of cement in your colon.
4
Cycle 2: Activate
I f you’ve been on other diets, you’re all too aware of the standard outcome: You cut back on your food and you lose weight … at least initially. But then your progress slows to a crawl, before lagging or sometimes stopping altogether. Your body’s natural tendency to preserve itself and its fat, at all costs, kicks in. The Activate Cycle corrects this, resetting your metabolism, so that your body stays in a fat-burning mode.
This Cycle is easy to follow too: You alternate your Cycle 1: Accelerate days with Cycle 2: Activate days. In other words, you work this Cycle by spending one day on the Activate diet and the next on the Accelerate diet, switching between the two, one day at a time, as you progress toward your goal weight over the next 17 days. Another way to look at it: On odd days you stick to the Activate Cycle; on even days, the Accelerate Cycle.
The approach of alternating Accelerate days with Activate days is based on the scientifically validated mechanism of “alternate-day fasting” (although there is no fasting on this diet in the true sense of the word). In a nutshell, this means alternating low-calorie days with higher-calorie days in order to lose body fat. Scientists at the University of California have led the way in this
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