THE 3 WEEK DIET SYSTEM BOOK
Start by marking “The 3 Week Diet System By Brian Flatt” as Want to Read: The 3 Week Diet is a diet system designed to help you to lose some pounds of your body fat. See all 3 questions about The 3 Week Diet System By Brian Flatt. Rate this book The program, which is called “The 3 Week Diet,” was developed by Brian Flatt, an experienced nutritionist and personal trainer from South. Product description. SIMPLY PUT, WHAT MOST DIETS ACCOMPLISH IN MONTHS, THE 3 Not the real book just advertising which we don't need since we obviously know enough to look it ppti.infoh only of I can rate it negative.
|Language:||English, Spanish, Portuguese|
|ePub File Size:||27.87 MB|
|PDF File Size:||18.34 MB|
|Distribution:||Free* [*Regsitration Required]|
The 3 Week Diet: The Simple Way To Lose Weight - Kindle edition by Jason Gardner, Want to know our Editors' picks for the best books of the month? Browse. Brian Flatt's 3 Week Diet is a weight loss system based on various manuals The 3-week diet system consists of four books with a specific aim. Learning how to diet correctly is a must especially if it is your first time. But with the help of the 3 Week Diet Plan book, you will be able to know how the system.
Amazingly, the program guarantees to shed 12 to 23 pounds within 25 days of practice. Expect your plan to alter your diet by schooling you to follow strict diet program utilizing strategic protein consumption yet still time restricts carbohydrates.
The author - Brian Flatt Brian Flatt may be the author on this system, a professional Trainer, who's actually been with us doing work in the fitness and health market considering that the late He was obliged to produce his individual diet regime regimen due to the fact which he couldn't disregard the false specifics of weight-loss that mislead numerous individuals. Because of the fact that of this falsehoods much more individuals discover themselves absolutely stopping their diet strategy. It offers that you simply customized fast weight-loss strategy in accordance with your whole body kind.
Furthermore, it supplies truths about what foods to prevent and the ones that one could consume continuously to further improve your metabolic rate. But it really might likewise accommodate people do. Its material carries a exercise routine which could 20 min including one of the most four days regular. That is It for? Are there weight to lose? Do you wish to lose it AND maintain it? To do this, we will focus on depleting the body of carbohydratesto trigger the starvation response.
Again, this starvation response forces the bodyto switch over to burning incredible amounts of fat for our daily energy needs. Basically, we are going to throw all kinds of things atthe body to force it to burn more and more body fat, which will result in ultra-fastweight loss. Amazingly, the human body is capable of producing thousands ofnutrients that it needs to sustain its own life.
Nonessential nutrients: the nutrientsmanufactured by your body thatyou do not need to get from thefood you eat. To sustainlife, it is essential that you get thesenutrients from your dietary intake. Essential nutrients: the nutrients you must getfrom your diet because they are not being made in thebody. Some examples of essential nutrients include water, proteins, fats, vitamins andminerals. One very common nutrient that has been purposely omitted hereare carbohydrates.
You will learn a lot more about this in the coming sections. The 3 Week Diet is about maximizing the nutrients that we do need while restrictingthose that we do not. Really, it is all about eating the right foods in the rightquantities at the right time. Understanding the role each of these primary nutrients play on our health andon our ability to gain or lose weight is an important feature of The 3 Week Diet. Istrongly encourage you to familiarize yourself with this portion of The 3 Week Diet,as it will have long lasting ramifications on your daily life.
They are essential toyour muscles, hair, skin, hair,organs and hormones. While thebody can survive without eatinganother carbohydrate and last forextended periods without eatingfat, a lack of protein in your dietwill cause degeneration of yourmuscle tissue and organs, whichwill eventually lead to death. Knowing how important protein is to the body, it is unbelievable to see how manypeople still get most of their calories from high-carbohydrate diets. Several studies have shown that the recommended daily allowance for proteinconsumption is far lower than it should be Proteins are made up of amino acids and there are just 20 amino acids that make upALL human proteins.
Of these 20 amino acids, the body can only produce 12 of theseitself. This means the other eight amino acids must be obtained through the foodsyou eat. Lysine, leucine, isoleucine, methionine, phenylalanine, threonine, tryptophan, andvaline are the essential amino acids that are not made by the body there are twoothers necessary for infants and small children. We get these amino acids when weconsume protein sources like meat, fish, poultry and legumes.
To get enough essential aminoacids through vegetable protein, one usually has to combine several different foodgroups together in a strategic combination. Breaking down and processing protein takes a lot more energy and much more timethan it does to break down other nutrients. In other words, the body has to work alot harder to digest protein than it does with carbohydrates and fat.
The extra energy it takes to break down and process protein reduces the amount ofenergy your body receives from that food it consumed. Also, because it takes longerto break down and to assimilate protein, the process of emptying the stomach takeslonger as well, which causes us to feel full longer, which reduces hunger pangs. So, when you eatcalories primarily from protein, you can rest assured that these protein calories arerepairing and rebuilding your body with the excess being eliminated as waste.
Theextra protein will not be stored as body fat. As you will see, this is in stark contrast toexcess carbohydrates and fat we eat, which are stored on our bodies in our fat cellsinstead of being eliminated. Adding protein to your meals causes your body to release a hormone calledglucagon. Glucagon works to slow down the harmful effect of excess carbohydratesfrom being deposited into our fat cells.
It does so by slowing the rate of absorptionof those carbohydrates. Additionally, there are new studies that have shown thatwhen the body releases glucagon by consuming protein in your diet , it also worksto stimulate fat-burning by freeing up your stored body fat, so that it can be used tofuel your body.
As you will see, when we increase protein consumption and significantly decreasethe amount of carbohydrates we consume, we benefit from a dual fat-burning effect. On one hand, when the body does not have carbohydrates to turn to, to fuel the body, it begins to use stored body fat.
Secondly, the release of glucagon into thebody appears to have the added effect of attacking the fat stores that the insulin hasworked to preserve. The 3 Week Diet is strategically designed to take advantage ofboth of these events. FatUnfortunately, fat has received a bad rap for decades. The notion that fat makes us fat makes perfect sense at face value, especially whenyou considered how calorically dense fat actually is.
A gram of fat contains 9 calorieswhile the same gram of protein or carbohydrates are only 4 calories. On the same token, it is important to note that fat by itself also does not make us fat. In fact, fat plays an important role in many parts of the body.
While we can go forlong periods of time without fat, we cannot live without it completely. Those fatsthat we cannot live without are known as essential fatty acids EFAs. Research hasshown that these EFAs actually help us burn the stubborn, stored body fat that wewant to get rid of, in addition to numerous other health benefits. In The 3 Week Diet,we will focus on getting an optimal amount of these good fats to enhance our abilityto lose weight fast, while becoming healthier.
Fat CellsRecently, research has shown that once a fat cell is created, it never goes away. Fat cells get larger and larger until they can no longer hold stored fat. When thishappens, your body creates new fat cells to hold the excess. And again, once thosenew fat cells are created, they are yours for life. While we cannot totally eliminate fat cells from the body, we can get rid of thegooey fatty acids and dangerous triglycerides that those fat cells are holding whichwill make us thinner.
Understand that fat is actually the perfect fuel for your body. CarbohydratesAlthough carbohydrates are the most common source of energy in humans, thesimple fact is, there is not a single carbohydrate that is essential to human life.
Simple carbohydrates are also known as simple sugars. Simple sugars are thosefound in refined sugars and the foods they are made with like cookies, candies, etc but also in food like fruit and milk. Complex carbohydrates are known as starches. Starches include grain productssuch as cereals, bread, pasta, crackers and rice. Like simple carbohydrates, complexcarbohydrates can be refined or left unrefined.
291 • Excellent
Refined carbohydrates are consideredto be less healthy as the refining process strips away much of the vitamins, proteinand fiber. Unrefined carbohydrates cause less insulin spike and because of that, theyare considered to be the healthiest of the carbohydrates.
Regardless of whether the carbohydrates are simple or complex, both of them causespikes in blood sugar. As you will see shortly, these spikes in blood sugar are the 1cause of unwanted body fat.
And what goes into the foodpyramid will, in turn, dictate how muchmoney we spend on certain food products. King Senwosret, of course, claims the honor. But so does his architect, the quarry master, the stonecutters, slaves, and the boys who carried water to the workers.
Intense lobbying efforts from a variety of food industries also helped shape the pyramid. According to federal regulations, the panel that writes the dietary guidelines must include nutrition experts who are leaders in pediatrics, obesity, cardiovascular disease, and public health.
FIBERFiber is actually a carbohydrate but I felt the need to devote a specific section tofiber because of the misinformation surrounding it. This isbecause fiber cannot be digested by the human body.
The '3 Week Diet' Says It'll Help You Lose More Than 12 Pounds
Since fiber is not digested bythe body, it does not create a rapid rise in blood sugar like other carbohydrates. But beware! There are two schools of thoughts on fiber.
However, you should be sure to get yourfiber from vegetables and salad greens rather than forcing yourself to get 30 gramsper day as recommended by the mainstream medical community. If you are concerned about constipation, some researchers believe that constipationitself is caused by too much fiber in the diet. Increasing your water intake duringthis diet is essential to good health, proper kidney functioning and it has remarkableeffects on relieving constipation.
It accomplishes thisthrough a complex series of chemical reactions whereby food is converted to theenergy we need. When we eat, the food we swallow enters our digestive tract andis broken down by digestive enzymes. Carbohydrates are converted to glucose, fatsto fatty acids and protein to amino acids. Once these nutrients are broken down,they are absorbed by the bloodstream and carried into the cells of the body. Ourmetabolism then works to either release these nutrients as energy, use them to buildand repair lean tissue or store them for later use.
The other is destructive, thoughin a positive sense, as it breaks down nutrient molecules to release energy. Theconstructive metabolic process is called anabolism, whereas the destructive processis called catabolism.
Small nutrient molecules are converted into larger molecules of protein, carbohydrates and fat. Catabolism: is responsible for immediately providing the body energy to use.
Instead of building up, it breaks down the nutrient molecules to release energy. These two processes do not occur simultaneously but are balanced by the bodybased on several factors. Even if you were bedridden the whole day, basal metabolism is still at work. People who want to lose weight usually aim for a higher basal metabolic rate BMR. Usually 25 percent of the calories you consume are for this purpose.
As you will see, the digestion of certain foods will require much more calorie expenditure than others. Protein takes a lot of calories to digest while carbohydrates take far less. Sometimes this makes an entire world of difference between a person who can eat almost everything and not gain an ounce and a person who easily balloons after indulging just once.
Metabolism slows down as you age. Muscle plays a key role in a fast metabolism, as will be discussed in exercise portion of The 3 Week Diet.
While timing is not everything, meal frequency greatly affects your metabolism. The more stressed you are subjected to, the lower your metabolism will be.
See a Problem?
How well the hormones work, then, directly affects metabolism. To a certain extent, diet and stress levels affect the hormones involved in metabolism, as you will find out later. Hormonal disorders or imbalances can affect metabolism as well. Perhaps you even gave itsome credence for a while.
If you want to burn fat and becomelean, you must accept this fact right now and you must hold this truth sacred. When you restrict carbohydrates in your diet, you will become leaner. This is anabsolute fact. When you increase your carbohydrate consumption, you will getfatter. This is not disputed. When our blood sugar increases, our pancreas secretesinsulin into the bloodstream. It does this by moving the sugar out of the blood and into the muscles, liverand fat cells.
If not for insulin, this high blood sugar aka glucose would be toxic. Asyou may know, diabetics need to add insulin to their bodies to keep them alive andfunctioning. So, insulin is a good thing with regards to keeping us alive by alleviating high bloodsugar levels that are triggered by carbohydrate consumption.
Insulin is also a storage hormone. What this means is that when insulin ispresent in the bloodstream, as it is when we consume carbohydrates sugar, starch ,the excess carbohydrates those that are not needed right away for energy arebroken down and stored in our fat cells as fat.
When this happens, our fat cells getlarger So, as long as there is high levels of insulin is flowing through your bloodstream which is only caused by carbohydrate consumption , your body will be working tostore fat rather than working to burn it. You simply cannot consume a carbohydrate-rich meal and burn fat at the same time. Your body is either storing fat or burning it, depending on the food you eat.
And because of that, the body needs tofuel its work on a non-stop basis for as long as we live. Another thing to keep in mind is that YOU can make a decision to have your bodyrunning on carbohydrates or have it running on fat.
On The 3 Week Diet, we will shiftfrom carbohydrate burning to high-octane fat burning instead. Contrary to popular belief, fat flows in an out of your fat cells in the form of fattyacids , on a continuous basis throughout the day, making itself available to be usedfor energy. Now, when we eat three meals per day and everything is working properly, yourbody will become fatter after eating a carbohydrate-rich meal and then, leaner inbetween meals after all the carbohydrates have been burned and the body begins toburn fat because it has run out of carbohydrates.
Understand that various cells in the body have a need for fat. However, when thosecells that need fat to function properly are not getting the fat they need because ofinsulin present in the bloodstream , your blood sugar drops.
Guess what happens when they arenot used up for energy? Because of this, they remain stuck inside the fat cells and become thestubborn, stored body fat that we want to get rid of. This is why so many people have so many problems with stubborn body fat.
Theycan reduce their calorie intake all they want but as long as they are consumingcarbohydrates, those triglycerides are going to remain intact! Insulin causes your body to store excess calories as fat AND prevents fat from being released from your fat cells to be burned for energy. Remember, nothing causes us to burn fat faster than starvation. Since the body relies primarily on carbohydrates for its energy, when we removethose carbohydrates, the body will be forced to get its fuel elsewhere.
Now, in thecase of starvation, the body would normally begin to break down lean body massfor glucose energy via a process known as glucogenesis. Now, glucogenesis will be completed by using the protein we are getting from ourdiet which spares our lean body mass.
And, consuming less carbohydrates increasesglucogenic activity. The presence of glucogenic activity means we cannot store fatbecause that glucogenic activity needs all the fat it can get to be able to fuel theglucogenic process.
Andneedless to say, maximizing the hours that your body is burning fat in a day is theultimate key to a sexy, lean body. Without carbohydrates, your body is forced to turn to an alternate fuel source tokeep you running all day long.
Onceyou restrict carbohydrates from your diet and keep protein intake up , your body hasabsolutely no choice but to break down andburn body fat for the fuel it needs. You will be truly amazed at just how much fatyou will burn once you restrict carbohydratesfrom your diet. On The 3 Week Diet, we will usenothing but stored, gooey body fat to keepus going. This diet alone will produceamazing weight loss. However, by followingThe 3 Week Diet exercise program, wecan nearly double our weight loss goals,while obtaining some very favorable bodycomposition changes.
When you add The 3 Week Workout to the diet, fat loss is typicallyover 1 pound per day. Because of this, you will start to see some nice progress in justa couple of days after starting. In following this diet without deviation, I have yet to find anyone not being able tolose at least 10 pounds in the 21 day period.
In addition tocarbohydrate restriction and strategic protein consumption, we will add quality,healthy fats to enhance our fat-burning goals. While carbohydrates are NOT essential to the human body, we cannot live withoutprotein and fat. Interestingly, we could eat all the carbohydrates we wanted andcould still die of starvation if we did not have fat and protein in our diet. We restrict carbohydrates in this diet because it immediately stops adding to the fatcells we already have AND it forces our bodies to burn fat for all of our daily energyneeds.
We limit the fat in this diet to EFAs essential fatty acids and the trace amountsof fat in the allowed foods.
The 3 Week Diet - Introduction Manual
Limiting but not completely eliminating fat will forceour bodies to burn stored fat rather than to use dietary fat the fat we eat for ourenergy needs. Keep in mind that our bodies do need a certain amount of fat everyday for proper functioning. So, we will giveyour body the kind of fat it loves and needs in the form of EFAs.
We increase our protein consumption because it helps preserve lean body mass andit keeps our metabolisms cranked up. Also, digesting protein burns a ton of caloriesdue to its chemical structure that makes it far more difficult to digest than fat andcarbohydrates.
Protein keeps you full for hours and the amino acids in protein are anabsolute requirement to sustain your life and to keep you healthy. After about three hours, the amino acids taken fromyour last protein-based meal are no longer in yourbloodstream.
At this point, your body begins to seekout the amino acids it needs from your lean body mass. Eating every three hours prevents this from happening. Eating frequently ensures your lean body mass stays intact and that your musclesare not being broken down and used for energy.
Remember, the more lean mass youhave, the faster your metabolism will be. Frequent meals also help to control cravings and binge eating. Bythis time, you just want food and you go after whatever it is that you crave. Whenyou eat strategically, you will never get to this point and you can always have a planfor your next meal.
Frequent meals keep blood sugar levels normalized, which keeps insulin levels atbay. This means you will be burning fat rather than storing it. Missing a meal is a cardinal sin on The 3 Week Diet. The simple fact of the matteris that when you skip a meal, your metabolism slows down and puts your body intoa catabolic state. Never, ever skip a meal! The key to pulling this off successfully is to have preplanned meals forevery day. Meal frequency is a key component to losing weight on The 3 Week Diet.
By eatingfive meals a day as prescribed in The 3 Week Diet, you will significantly increaseyour metabolism, effectively build lean muscle and increase the amount of fat youburn on a daily basis.Like simple carbohydrates, complexcarbohydrates can be refined or left unrefined. Those fatsthat we cannot live without are known as essential fatty acids EFAs. Beforebegining this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you.
Rating details. As you will see, the digestion of certain foods will require much more calorie expenditure than others.