Instead, as it passes through the system, it creates a chain reaction, shrinking fat cells, preserving muscle, stoking your metabolism and making you feel fuller for longer.
Resistant starch is found in bananas (a green banana has 12.5g of resistant starch but a ripe one 4.7g), oats, beans, lentils, potatoes, pasta and rye bread (see a full list in last Monday’s paper or on dailymail.co.uk). The most effective way to harness its power is to consume at least 1g with every meal and to eat ten to 15g a day.
Last week, we introduced the Carb Lover’s Diet, with a seven-day kick-start plan, which promises dramatic weight loss in a week by maximising intake of resistant starch and keeping calories to 1,200 per day.
Once you have kick-started the seven-day plan, the Carb Lover’s Diet eases back slightly into a less restrictive 1,600 calorie-per-day regime, which maximises resistant starch intake, but allows you to indulge in delicious treats, snacks and puddings, while still losing weight. The Carb Lover’s Diet 21-day plan allows large portion sizes, suggests two snacks a day (instead of one) and allows the occasional treat.
Ellen Kunes and Frances Largeman-Roth, who devised the diet, found that people who stuck to it lost weight (6lbs over three weeks, on average), without feeling deprived and, significantly, could adapt the principles to make this a delicious and effective diet plan for life.
HOW THE DIET WORKS
- Consume at least 10g of resistant starch a day.
- Ensure resistant starch fills a quarter of your plate — the remaining three quarters should be lean meat and low-fat dairy products, fruit and vegetables.
- Keep a detailed food diary.
- If you exercise a lot and start to feel hungry, double your snacks.
- If you’re not losing weight, cut out one snack each day.
- If weight loss stalls, go back to the seven-day kick-start diet.
- Choose one meal from this list of breakfast, lunch and dinner options each day and two snacks, to maximise your resistant starch intake and weight loss.
No comments:
Post a Comment