This entry is answering a request made by some of you who know me a bit more personally and have seen one of the biggest changes I've made in my life. Losing the dreaded WEIGHT (before and after image below)!!! This has been a relatively closely guarded secret of mine since I actively went about trying to get in shape a few years ago but because so many of you have asked me either my email, FB message or in person, I think it's now time to spill all and get you in the loop.
A 'Minintroduction' (portmanteau's are cool and so are big words in foreign languages)
First off, I HATE going to the gym. In fact, I despise it. Fine, every 6 months to a year, I'll get the urge to throw on my trainers (sneakers for those of you who are confused) and 'gym clothes' and have a 2 - 3 week long slugfest either in the gym or at home with my weights, wobble board, medicine ball and exercise bike that I conveniently placed in front of a big TV but this phase does not last long at all. It certainly wasn't a priority when I went about trying to lose weight 120lbs ago...I found it much easier to do short term dieting. This is a little strange because as a failed ex-smoker (which means I still smoke) will power should not be a strong suit of mine. At any rate, I went about and scouted the market for the most suitable diet. What did I find? There was none.
The Truth About Diets
The truth of it all is that NO single diet is the answer, not Atkins, not South Beach, not Gi, not Weight Watchers. None of these diets are fool proof and neither is mine. What mine does is that it has looked at all these diets (I spent about 6 months researching the various diets before deciding what might work for me) and picked out where these diets are actually useful and applied them to a relatively easy and more enjoyable...I mean tolerable...plan. However, this diet might not suit you, it might sound horrific, it might appeal. That's up to you. I'm just telling you what I did and how and why it worked for me. But all 'diets' are only successful if you have the will power to follow them through. Remember, it's a marathon, not a sprint.
If you look at atkins, gi, and South Beach etc. you'll notice that they require a MAJOR lifestyle change. You don't need that. In most cases it's dangerous. Take a look at people who follow an atkins based lifestyle, they tend to have high bloodpressure and studies have generally shown that the diet is potentially dangerous. If you take people who live a vegan lifestyle, while this is admirable from a moral aspect, they tend to suffer from a major loss in their skin elasticity, anemia and also become prone to irritable bowel syndrome. It's called a 'diet', in this sense, because it it is supposed to be short term. Otherwise it would be called 'living'.
My diet is intended to be followed for 30 days at a time. It is not supposed to be followed long term although it can be but I believe that it will lose its effectiveness if used persistently for too long. Therefore, if you want to have the highest success rate then I would suggest using the diet for 30days, returning to a normal but more moderated diet for 30 days and them resuming this diet. Do this until the desired lbs are shed...this is what worked for me and for others who I shared this diet with prior to this entry.
Where This Diet Differs
Every diet has its perks, every diet has its downfalls. This diet is simple, easy to follow and not as burdensome as so many of the more famous/infamous diets out there. A major perk of this diet is that it acts as a mini-workout because of the focus on slow-release carbohydrates and fibre filled foods. When I began this diet, I lost about 35lbs of fat and gained about 6lbs of muscle on my torso, I felt fantastic and the people who have undertaken and stuck to this diet have all experienced the same results.
The Aduki Diet Itself
This diet has just a couple of very simple rules. The name sucks but I decided not to waste time thinking of something catchy. If you follow these rules, I promise you that you will see results quickly and they will be long term results!
Rule 1: NO quick release carbs
This includes bread, rice, pasta, corn based foods, potatos or potato based foods. I can only say that if you decide to include some of these foods, this diet will NOT work. It is a tough step but if you take it, the results will be faster and more noticeable.
A healthy diet needs a general carbohydrate base food. This is a fact. Without carbs in your diet, you will eventually wither away to nothing and get ill. Where this diet differs is that it is replacing those quick release carbs with slow release carbs that work your body harder and not only benefit your body and fill you up but also work your abdominal muscles and provide necessary proteins, vitamins and fibre. What am I talking about? Go out and buy pinto beans, aduki beans, haricot beans, peas, black eyed peas, lentils and chick peas. They can be used to replace pretty much all of the 'white' carbs in cooking and taste as good, if not better.
Rule 2: NO red meat
It's tasty, it's easy to prepare and it's full of saturated fat. Even when you get a succulent fillet steak, it's still got plenty of saturated fat in between the fibres of the meat. Treat yourself on your day off and have a bit of steak or some pork but for the other 6 days, steer clear.
Rule 3: NO fruit
Fruit is good for you, it is recommended that you include fruit in your 5-a-day, but fruit is full of sugar (good sugar but sugar that your body has to burn off). If you are not a gym bunny (or whatever that term is) then fruit is not your friend during this diet as it will mean slower results.This includes drinking fruit juices and having carbonated drinks with fruit extracts. In particular, avoid carbonated soft drinks (sodas) as they actually increase hunger rather than curb it. They are full of sugar and the diet ones that use aspartame increase hunger rather than curb it. Also, they are full of nasty acids that will destroy your teeth...why go to all the effort to lose weight and feel better physically and psychologically when you have the mouth of a pirate!!
Rule 4: Take 1 Day Off Per Week
Think of it like getting a vaccination. In order to help your body become immune it needs a little shot of the problem so it can learn to counteract it. By taking one day per week off the diet, you are giving yourself a shot of the bad which your body will learn to reject.I strongly suggest you comply with this rule. It not only has the positive physical effects but it will also help you to stick to the diet and set yourself mini-goals per week. So when you see that chocolate bar and are so tempted to devour it, remember, no matter what day of the week it is, that you can have it soon! If you are like me and prefer some home-cooking/baking instead of shop bought rubbish hop on over to Becky's page. Her recipes are amazing and the perfect reward for a hard week of dieting.
Rule 5: Take A Daily Multi-vitamin Supplement
Even though this diet is safe and healthy, you are still removing some necessary vitamins and minerals from your daily food cycle. Every diet does this but most don't tell you about it. Sure, you might think you are getting the optimum results quickly with other diets without vitamin supplements but this is usually due to fuild expulsion and not long term. Taking a daily vitamin supplement like Centrum or Multibionta will enable your body to better cope with the changes you are making in your diet and will also help to keep your body hydrated.
Rule 6a: Eat At The Same Times Every Day
This is one of the most important aspects of this diet after Rules 1 and 4. If you look at athletes and soldiers, most of them (whether they realise it or not) have quite well structured timing when it comes to eating. Another group, who particularly young people can relate to, that are generally excellent when it comes to conscious discipline regarding eating times are models. Yes, models. Contrary to the mean spirited stereotype that they are all brainless and suffering from eating disorders, most successful fashion models lead very healthy lifestyles and calculate their calorific intake and output, as well as eating times, very vigorously. The thing is folks, you can't be stupid and be successful at that kind of planning. At any rate, we can see exemplary timekeepers if all areas of life. The big point I'm driving here is that if you neglect to eat in the morning and for lunch but then eat the table in the evening, you will not see the results you want. Eating a minimum of 3 times per day is essential and by obeying a schedule you teach your body to metabolise food on time. If you miss a 'feeding time' then try to get back to the set time for the next day. But it is a very important rule because it also helps the mind, and subsequently the body, to prepare for food and you will see faster and more long term results.
Rule 6b: Eat After Exercise
If you exercise vigorously several times per week, it is important to replenish after you have been to the gym. Have some quick release carbs but try not to overdo it. This is where there is a slight loop-hole in terms of the diet. The most important diet aspect of exercising is to eat within the 1st hour after exercise. Your heart rate is still higher than when you are in your general state and your metabolism is in full swing. If you eat during this 1st hour, you minimise the calories your body retains and maximise the positive effects of your exercise.
Rule 6c: Eat Fists Full
This needs a little explanation for sure. Clench a fist and cover that fist with your other hand. That is roughly the size of your stomach when 'empty'. Empty is highlighted because it is never actually empty. You stomach is full of enzymes, acids and other fluids that are essential for digesion. However, your stomach when not filled with food is about the size of your wrapped fist. Most dieticians will recommend that a meal serving should not exceed this amount for a number of reasons. The main reasons being that the digestive system simply cannot process food as fast as you might think. Another reason, and perhaps the most practical, is the comfort factor. If you eat more than your stomach can 'take' you will feel bloated and fatigued. This isn't good for obvious reasons but in the end if will cause discomfort and you will risk falling off the diet wagon. A more asthetic reason for watching portion sizes is the physical effects that this kind of discipline will have on your visible stomach size. Your stomach, expands as it is filled beyond its normal size and as a result, over the long term, your muscles grow to accomodate this expansion. By restricting portion sizes you are actually helping your abdominal muscles readjust and tighten and you will look thinner and fit into those borderline clothers a lot more easily.
Rule 7: Keep A Food Log
Make notes of what you are eating every day. Try to stick to the same foods if you can. It is boring but it makes it easier to watch portion sizes and your body will become more focused on digesting particular foods and taking the best from them. If you eat a pick and mix, your body can only zone in on certain elements of the food that it recognises from regular consumption and so you might be wasting perfectly good nutrients. Also, by keeping a food log, you can save it for if you wish to do the diet again. It makes it a lot easier to pick up a food log and look back than having to remember what ingredients and rules to follow.
Rule 8: Get Some Sleep
The majority of studies related to dieting success indicate that a regular sleep regime is very important when dieting. Contrary to popular belief, the body still metabolises calories while you sleep. Also, by getting your 6 - 8 hours, you will feel better when you wake up. Like having a feeding schedule, have a sleep schedule. It makes sticking to your diet easier and your success will be higher.
Rule 9: Have A Drink
This is not the meanest diet in the World, I promise. Believe it or not, alcohol is not the enemy of the dieter. Sure, if you look at the cocktails that people drink in clubs they are full of sugar and just generally toxic for the body. But alcohol actually is good for digestion because of the enzymes in it as well as the enzymes it reacts with in the body. I don't recommend cracking open a 6-pack of beer with your evening meal, but feel free to have a decent sized glass of red wine. Red wine is full of tannins that not only have medically proven benefits for your heart and circulation, but they also help to curb hunger. The same effect has been noted by avid tea drinkers, particularly those who drink their tea without milk and sugar (like me). Also, if you opt for red wine, it naturally encourages the production and release of triptafen which makes you tired and will help you go to sleep.
Rule 10: Have FUN!
Diets generally suck and are not very enjoyable. But try to make the best of your 30 days. It's not a very long time and so you might as well have fun with it. If you live with people, try and get them to join you on your quest. Like going to the gym, studies indicate that having a diet-buddy is highly beneficial. However, remember, don't depend on them to stick to the diet. It's always fun to have a friend to diet or gym with you but if they quit, will you quit? At any rate, experiment with different dishes. Mine were boring. Make them interesting. Compete for the best dish and make notes. Take your diet day off on the same day and celebrate a week of good behaviour.
Ok, the above are my 10 rules for the Aduki Diet. They seem daunting but believe me, after a few days you'll barely notice you are dieting. The diet is healthy, tasty and will work if you stick to the rules outlined above. The rules are all well and good but you might be asking what you should eat and what you can/should put on your plate. Below I'll give you a sample food log and you can see what this diet is like.
Breakfast: 8am
One cup of green tea with a teaspoon of maple syrup and one teaspoon of tabasco
Before you say "WTF" tabasco is full of caipiscin which is famous for being good for weight loss and digestion, so is maple syrup. Most people enjoy putting milk and sugar in their tea but these are bad when dieting. Just try it, it tastes good and will give you a boost in the morning
Two poached eggs (2 part egg white, 1 part egg yolk for flavour - use the other egg yolk to help make your marinates or sauces for later meals)
Half a cup of haricot beans with the sauce of your choice and one chopped tomato
Lunch: 1pm
One cup of coffee (with sweetener and low-fat/skimmed milk if necessary)
One grilled tuna fillet with dill and red pepper sauce marinate
One half cup of pinto beans
One half cup of steamed broccoli
Dinner: 6pm
One small chicken breast (grilled) with cajun marinate
One cup of mixed lentils and pinto beans
One cup of steamed kale and broccoli
Lightly drizzle with a sauce of your choice
One cup of green tea with tabasco and maple syrup (after dinner)
Supper: 10pm
One nicely poured glass of red wine
One half cup of mixed nuts
Television or internet perusing for a couple of hours
The above is a sample food log. You'll notice that each meal will average about 300 - 400 calories. That is about right when you consider the average person's calorie burn per hour. While it is recommended that the average adult eat between 1500 - 2000 calories per day, a large number of studies show that those who don't have regular exercise actually burn as little as 900 calories per day. Moreover, you are dieting to lose weight, so at the end of the day, you should be taking in less than you are putting out. Therefore, if you use about 2000 calories per day, to make a minor reduction is only going to help your endeavor. Now, careful, that does not mean that if you don't eat, you'll get really fast results. Firstly, if you decide to reduce your intake to dust, you'll die. But to be more technical about it, if you reduce your calorific intake too much, your body will start to store whatever calories it takes in rather than burn them. By making a minor reduction of a fed hundred calories, you are pushing your body a little bit...but too much will backfire. Also, if you are exercising, eat a little more. you're body will thank you!
I really really hope that you enjoy the same success that I have by using this diet. It helped me to lose 120lbs over just a few years. The first time I went on the diet was when I saw the most incredible results. I lost over 30lbs and felt fantastic! The great thing is that the results have lasted. I haven't done the diet in over 18 months and I haven't gained a single pound. I am totally confident that if you can stick to the rules, you will be successful. I want to know if this diet works for you and I want to know about your experiences doing it. If you decide to give it a go, take a before and after picture, email them and, if enough of you do it, we'll start a wall of fame! I wish you all the best of luck and hope you win!
Send all your emails, comments and questions to smokinghotcoffee@gmail.com
