STEP 3

 

EXAMPLE OF A TYPICAL DAY IN THE THIRD STEP OF THE PROTEIN DIET NEWDIET®

breakfast

  • sugar-free beverage (water, light black tea, weak coffee or coffee substitute), if desired sweetened by stevia or „artificial“ sweeteners, such as aspartame
  • 1 protein meal NEWDIET®

Morning snack

  • 1 fruit or 1 low-fat yoghurt

lunch

  • 1 real low-fat food high on proteins (child’s portion)
  • Unlimited amounts of vegetables or a side-dish (child’s portion)

4 p.m. snack

  • A big glass of mineral water or weaker tea
  • 1 protein bar NEWDIET® or 1 fruit

dinner

  • 1 real low-fat food high on proteins (child’s portion)
  • Unlimited amounts of vegetables or a side-dish (child’s portion)

THE YO-YO EFFECT

The essence of the yo-yo effect is often misunderstood not only by patients but by nutritionists as well. The general idea is that an organism that has been „fasting“ for a long period of time (during the course of a protein diet for example), has a tendency to prefer creating new energy reserves in the form of fat tissue should the return to carbohydrates be too fast. It’s a paradox, since the body does so before replenishing its closer source of energy which is its own muscle tissue.

This mechanism steadily increases the percentage of fat tissue in the organisms of people who are „eternally on a diet“. At the same time, the body decreases its willingness in getting rid of the fat tissue by means of any diet. Gradually, these people develop the so-called syndrome of metabolic resistance, the syndrome of metabolic „laziness and unwillingness“, with all the consequences it has for their health… These patients find themselves in the hallway of the world of diabetes, gout and cardiovascular disease.

In order to avoid the yo-yo effect, it’s important to return to a normal diet gradually, or in other words, remain as long as indicated in step 2 (= a gradual return to carbohydrates*) and step 3.

*A sudden carbohydrate intake right after completing the first or second step will cause an important production of insulin, which will support the process of creating new fat reserves, thus reversing the metabolism that’s configured the opposite way. Insulin has a dual role in the organism: glucose lowering (= increases the use of glucose in the tissue) and antilipolyc (= actively inhibits the release of stored energy from the fat tissue).

BARS, ALCOHOL, FRUIT AND YOGHURT…

NEWDIET® protein bars can be eaten regularly in step 3 (with a maximum of one protein bar per day) as a replacement for one NEWDIET® protein meal.

2oz of good wine or a small beer, always accompanied by a meal, can be tolerated 2-3 times a week maximum. Hard liquor does not belong into a healthy lifestyle at all.

Step 3 isn’t really a diet anymore as its goal isn’t to eat little, but to eat healthy.

DEFINITION OF THE BIGGEST ENEMIES OF A SLIM BODY

  • Eating irregularly
  • Fast sugars and food high in fat
  • Servings that are way too big (quantitatively, an adult needs smaller portions than a teenager!)
  • Lack of exercise
  • Overusing classic stimulating and relaxing substances – coffee, alcohol, nicotine

10 NEWDIET® COMMANDMENTS

  1. Eat as if you had diabetes – meaning 3-4x a day (small servings, food high on protein and low on fat and carbohydrates)
  2. Stop picking on food and don’t just mindlessly put food in your mouth, whether it’s during the day or in the evening when you’re watching television
  3. Don’t indulge in food fads, no matter what type of food it is
  4. Eat fresh fruit either as your morning or afternoon snack – never with your main course.
  5. Reduce unsuitable methods of cooking (baking, frying, grilling) in favor of stewing, steaming or marinating.
  6. Eat slowly and masticate properly
  7. Eat foods high on protein 2x a day and vary your menu. Eat red meat only 2-3x a week. Smoked meat should disappear from your life. When you eat poultry, take off the skin. Fish offer the best proteins for your health, which is why one should eat fish 2-3x a week, cooked at low temperatures (steamed or stewed). The best fish are low-fat fish. You can eat organic eggs 2-3x a week (so 6-8 eggs weekly if you do not have cholesterol problems)
  8. You can eat as much raw and fresh vegetables as you’d like
  9. Starchy foods (rice, potatoes, pulses) can be tolerated in reasonable portions. You can also eat dark bread but only if you aren’t having any other side-dish with your meal except for salad
  10. Avoiding desserts and other sweets without any nutritional value is necessary, as they will efficiently lead you right back to the point where all this has started…. Meaning step 1.

MOST COMMON MISTAKES IN STEP 3

  • A return to old eating habits according to the proverb „habit is second nature“ or under pressure from people around you („everyone eats it all the time and I don’t see them gaining weight”)
  • The idea, that your new weight will maintain itself (it’s important to continue to exercise at least 2x a week and control yourself when eating without succumbing to food ads)
  • The inability to wave goodbye to favourite harmful foods or to at least drastically diminish its consumption (smoked meat, saturated fats, gravy, fries, fast food, hamburgers, alcohol…)
  • The inability to say goodbye to some types of cooking methods (frying, grilling, baking).