The Stillman diet are some things you must definitely try. And, yes this diet will work! This revolutionary diet was designed by Dr.Irwin Maxwell Stillman, a renowned and famous physician. This man has dedicated his life to treating fat and obese individuals for a bit over four decades!
This is a weight loss diet plan that really works and is based on an easy diet theory. what’s this theory you ask? this can be not something new! this is what we’ve been taught in school, college and via media all the time! “The right balance of low carb, high protein, and low-fat meals.” Yes, this is the same principle that Stillman diet works on.
It emphasizes on striking the correct balance of carbohydrates, protein and fat. Over the years, whereas working with overweight people, Stillman found out that the people that followed a low-fat and low-carbohydrate diet experienced the fastest weight loss.
The diet recommends consumption of half-hour protein per day because of that the metabolism is stimulated and remains busy digesting the protein. Thus, the digestive function gets the required boost. Stillman 1st tried a similar diet program on himself and was successful in losing around 50 pounds.
For this, he increased his protein intake to 90th per day. though the plan appears to be excessively restricting, the way it reduces weight can have you following it religiously all through the program. With the Stillman diet, you’ll pretty simply melt away anything between a mere seven to a whopping fifteen to twenty pounds in the very 1st week of following the diet, and a neat 5 pounds every alternate week thereafter.
Basics Of Stillman Diet Plan
The foods chosen in the diet plan not solely help you melt those additional pounds quicker, but also make you feel more energetic than before. It works like magic. according to the Stillman diet, you’ve got to consume six smaller meals per day instead of three bigger ones.
This division of your food portion all through the day triggers the important ketosis process in the body. When the body doesn’t get the requisite amount of carbohydrates it’s wont to, the body has no other option but to enter into the phase of ketosis since carbohydrates are the first supply of energy for your entire body.
Like we all understand, it’s in the absence of enough carbohydrates that the body starts feeding on the fat stocks that are stored inside to get energy, thereby stimulating rapid weight loss. So, this diet propogates low carbs, to get the body to start feeding on the fat reserves.
Protein is the main ingredient in this plan. If you feel that you are losing on the important nutrients or micronutrients, you can always consume vitamin supplements to compensate for the deficiency. But if you include a variety of proteins in your diet, chances of deficiency are quite low.
Different Stillman Diet Plan Phases
The Stillman diet plan works in 3 phases.
- During the first part, you’ll need to intake food in a very restrictive manner because only a few types of foods are allowed to be eaten.
- As you reach the second and also the third part, all the foods that were taken off the list, are introduced slowly one by one in little amounts.
The main intention of breaking the diet plan into 3 phases is to make sure that you just retain the slim and shapely body once the weight loss for a long time. If you regain a few pounds in the third part, then you’re again advised to move back to the first part to initiate the weight loss process.
Significance Of Workouts In Stillman Diet
The Stillman diet places lots of emphasis on the importance of workouts. It recommends strength or resistance training to maintain lean and fit body. weightlifting, being the main tool of most resistance training regimens, you’ll carry out this exercise using dumbbells at home and provides your body the weight lifting practice.
This works best for people that don’t wish to waste their time in transition for reaching the gym. Apart from toning and strengthening your body, the exercise conjointly will increase your stamina. cycling and running give a whole and fulfilling body workout, whereas push-ups help tone your belly.
Recommended Foods For Stillman Diet
With so much stress on including solely proteins in your daily diet, you need to be wondering what exactly you’re allowed to eat. The diet recommends inclusion of some of the crucial food items. you’ll safely eat protein-rich food to your heart’s content. Such foods include low-fat cheese, lean meat, soft or hard-boiled eggs, farmer’s cheese, lean fish like flounder, cod, haddock, low-calorie gelatin and different food like lobsters, crabs, shrimps and oysters.
These foods are wealthy in protein and keep you satiated for a longer period. So, even smaller portions of proteins keep you satiated and automatically your intake of food is controlled.
The Stillman diet plan conjointly advises drinking lots of water to stay your body hydrated. after you begin following a low carbohydrate diet, chances are you may suffer from dehydration. Hence, you must follow drinking 8 to 10 glasses of clear water each day. you’ll additionally maintain the fluid level in your body by drinking diet soda, coffee or tea occasionally.
Foods To Avoid It
As said earlier, the Stillman diet eliminates a number of commonly eaten foods from the list. Here is a list of such forbidden foods:
1. Foods That Add Flavor :- The Stillman diet recommends banishing fat and carb rich food like salad dressings, mayonnaise, ketchup and different similar foods that are used for adding flavor to the recipe. However, use of spices and herbs to add additional flavors to the meal is allowed.
2. Fat-Rich Foods :- The diet eliminates all fatty food like margarine, dense skin poultry, greasy, fried foods, whole-fat dairy products, sauce, gravy, tartar, etc.
3. all types Of Sugar :- All types of sugars, natural or refined, are restricted under this plan. Except brown sugar, molasses, white sugar, corn syrup, sugar cane syrup, natural sugar and different varieties of refined sugars like candy sugar, fruit juices, syrup with sweeteners, sweet desserts etc. are a big NO during this diet’s blueprint.
4. Starchy Foods :- Foods that are rich in starch, as well as whole wheat, legumes, dried potatoes, white bread, barley etc. are banished from this diet.
5. Vegetables And Fruits :- Surprisingly, the Stillman diet plan conjointly banishes consumption of vegetables and fruits. Lettuce and salad too are struck off your daily diet, which can bring a smile on the face of many!
Alcohol is also prohibited, because it is rich in carbohydrates.
Although, the diet has its own side effects, if carried out under the guidance of a health expert, you’ll surely lose weight through the Stillman diet.