The 3 week diet may be a way for heart patients to lose weight and stay on weight. The inventor Arthur Brian Flatt is a cardiologist and professor of medicine and the author who has written many popular books about the 3 week diet. The diet focuses on eliminating bad fats and carbohydrates and replacing them with good ones. The 3 Week Diet Easy to do in 21 days? This leads to sustainable weight loss and a healthier lifestyle.
Good carbs and good Fats
Good and bad carbohydrates are incorporated in a product to improve the taste or shelf life of the product. They no longer have any nutritional value and are easily broken down by the digestive system. Some examples of refined carbohydrates are crackers, white bread, pasta and food made with white flour. Good carbs are unrefined or natural. They contain vitamins, minerals and nutrients that are important for a healthy diet. Good carbohydrates also contain fiber, which slows digestion and is more difficult to process. They affect the absorption of sugar, which makes the body feel full longer. Some examples of unrefined carbohydrates are whole grains, brown rice, whole grain pasta, starchy vegetables and fruit.
Not all fats are considered bad on the South Beach diet. Good fats, such as the monounsaturated and polyunsaturated fats in olive oil and nuts and omega-3 fish oil, with lower LDL cholesterol. Good fats also keep HDL cholesterol, with an excess of bad cholesterol being removed to the liver. Bad fats are saturated fats in red meat and trans fats in margarine, biscuits, cakes and partially hydrogenated oils. Instead of eliminating fats, the 3 week diet replaces the bad fats with good fats.
The 3 week diet official website breaks the diet in three stages. The first two weeks of the diet are referred to as the first phase. It focuses on removing bad carbohydrates by removing almost all carbohydrates from the diet and replacing them with lean proteins, low-fat cheese and non-starchy vegetables. The diet claims that the consumption of highly processed, refined carbohydrates causes profound changes in blood sugar levels and the removal of these starches and sugars from the diet can stabilize blood sugar levels and reduce hunger.
Phase two is the long-term phase of the 3 week diet in which patients gradually lose weight, often 1 to 2 kilos per wee. It includes food from the first phase and therefore good carbohydrates, such as wholemeal bread, brown rice, wholegrain pasta and most fruits. Canned fruits such as watermelon, raisins and bananas are not allowed.
Maintaining the Healthy Weight
Phase three is designed to maintain a healthy weight after achieving good weight. It is the lifelong phase of the 3 week diet. This phase includes all foods from the first two phases of the diet, but occasional truancy may. Although the plan is relatively easy to follow because it does not require counting calories, the limitations of carbohydrates and other particular foods are difficult in the long term.
Benefits and Dangers
Benefits and dangers associated with the 3 week diet exist in each of the three phases. During the first phase, a weight loss can occur that is greater than the healthy 1 to 2 kilos per week during phase two. Because this weight loss means the loss of moisture rather than fat, there is a risk of dehydration. The first phase is also more dangerous than the other phases, because many nutritious foods are excluded, while phases two and three provide a more balanced diet. All three phases can cause a shortage of fiber and calcium content because they limit the consumption of cereals and dairy products. Phases two and three are the healthiest phases of the diet, apart from helping to lose weight, they can also lower blood pressure and cholesterol levels and the risk of a heart attack.
Pregnant women should also be careful, and it is recommended that they skip the first stage because it excludes certain foods that are needed in pregnancy. People with certain medical conditions, such as cardiovascular disease, diabetes and kidney problems, or who take medication, are better off discussing with a doctor whether they will follow the diet.