Dr. Leo Galland created the Fat Resistance Diet. This diet is based on the concept of the appetite and body fat levels being controlled by hormones, which include leptin and adiponectin. High body fat levels cause inflammation that alters body chemistry and balance of these hormones.
Basics of the Fat Resistance Diet
The diet consists of three stages. Most high carbohydrate foods, such as grains and starchy vegetables, are avoided in the initial stages. The amounts of carbohydrates are increased as the dieter progresses through the three stages.
• Stage 1
The first stage focuses on restoring blood glucose balance and reducing inflammation. This is achieved by a large number of super foods in the diet and 9-10 servings of fruits and vegetables everyday with a high consumption of quality protein. This high nutritional diet helps rebalance body chemistry and reduces cravings for carbohydrates.
• Stage 2
Here the food choice increases to suit the diet for long-term fat loss. Body insulin levels are decreased after the completion of stage one. This stage allows the reintroduction of legumes, as well as some whole grains, such as brown rice and oatmeal.
• Stage 3
This is a maintenance stage in which a variety of foods are further increased to include healthy grain based meals, such as blueberry flax pancakes and pasta. Foods, which reduce inflammation, are still emphasized and the caloric content of the diet is slightly high.
Caffeinated coffee, sugar, processed foods, and alcohol is not allowed.
Recommended Foods
Fresh fruit and vegetables form the foundation of the diet. Foods, which are high in flavonoids, such as pomegranates, citrus fruit, dark grapes, and green tea. Foods, which are high in carotenoids such as, carrots, broccoli, pumpkin and papaya. Fresh herbs and spices help in reducing inflammation and improve the taste of food without additional calories. The diet also recommends increasing the consumption of good fats, such as omega 3 fatty acids (found in fish), flaxseed and green leafy vegetables.
Sample Diet Plan
Separate plans are provided for each stage of the diet and are designed for a weight loss of two pounds per week.
On Arising
Slim Chai tea
Breakfast
Fresh orange
Decaf coffee with non-fat milk
Morning Snack
Blueberry yogurt cup
Slim Chai tea
Lunch
Baby spinach salad with apple and roasted walnuts
Slim Chai tea
Afternoon Snack
Fresh vegetable juice
12 Raw almonds
Dinner
Immune Power Soup
Ginger salsa
Steamed broccoli
Dessert
Black Forest Banana Split
Pros
- Provides detailed meal plans and recipes
- Reduces the risk of many chronic diseases such as, cancer, diabetes and heart disease
- Includes high consumption of fruit and vegetables
- High fiber, protein and good fats in the diet reduces appetite quickly
Cons
- Food preparation requires time
- Some dieters feel uncomfortable as they withdraw from caffeine and sugar
Conclusions
It is a nutrient diet and improves many aspects of health, short term, and may prevent many chronic diseases that are associated with aging.
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