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Review Het 20/20 dieet van Dr. Phil McGraw
Dr Phill, wie kent hem niet. Hij is recht voor zijn raap en eerlijk en dat zien we terug in zijn boek: The 20/20 Diet: Turn Your Weight Loss Vision into Reality. Hij heeft in 2003 al eerder een boek geschreven over gewichtsverlies. Zijn nieuwe boek gaat over een dieet dat is gebaseerd op de laatste onderzoeken en theorieën die stellen dat er voedingsmiddelen bestaan die de energieverbranding verhogen en voor een sterk gevoel van verzadiging zorgen. Het boek helpt lezers om met behulp van deze onderzoeken hun eet- en beweeggewoonten te verbeteren. Uiteindelijk willen we maar 1 ding, (buik)vet verliezen .
Voel je Goed in je Lijf De Nederlandse vertaling van Het 20/20 Dieet heeft de titel ‘Voel je goed in je lijf ‘. Zelf zegt Dr. Phil het volgende over zijn boek:
‘Mijn boek Voel je goed in je lijf is het product van dertig jaar werken met patiënten met overgewicht en vertelt je wat echt helpt. Door je de ware strategieën aan te reiken om overgewicht aan te pakken verandert je leven en de kwaliteit ervan. Ik ben vastbesloten om jou directe resultaten te geven op zo’n manier dat ze een leven lang zullen kunnen standhouden. Blijvende gewichtscontrole heeft te maken met het veranderen van veel dingen in je leven, en Voel je goed in je lijf zal je helpen om precies dat te doen: jezelf veranderen, de manier waarop je over diëten denkt te veranderen, waarop je over voedsel en je gezondheid denkt te veranderen. De zeven sleutels in dit boek zullen voor jou de deuren openen naar een nieuw leven.’
Naast het basisboek heeft Dr. Phil McGraw ook een kookboek laten vertalen naar het Nederlands. Het Voel je goed in je lijf Kookboek is het praktische vervolg op Dr. Phils succesvolle boek Voel je goed in je lijf. Je kunt de theorie van Dr. Phil op een eenvoudige en lekkere manier in praktijk brengen. De zoon van Dr. Phill, Jay McGraw heeft een uitgave geschreven die speciaal is gericht op kinderen en jongeren. Hij legt hier op een duidelijke en no-nonsense manier uit wat je kunt doen om die extra kilo’s kwijt te raken. Geen hongerdiëten, maar heldere en makkelijk uit te voeren adviezen.
Het boek beschrijft 20 belangrijke voedingsmiddelen, de 20/20 voedingsmiddelen. Deze voedingsmiddelen zouden de energieverbranding verhogen en het gevoel geven dat je vol zit. Maar dat is slechts het begin. In het boek wordt ook uitgelegd waarom het sommige mensen maar niet wilde lukken om gewicht kwijt te raken. Hier zouden zeven redenen voor zijn: honger, verlangen, gevoelens van beperking, onpraktisch en de kosten, verveling, verleidingen en tegenvallende resultaten. Dr. Phill behandeld al deze redenen en geeft belangrijke instrumenten om wel je doel te bereiken.
Zo werkt het 20/20 Dieet Het 20/20 dieet bestaat uit drie fases (vier met het ‘after diet plan’ meegerekend). De eerste twee fases bestaan beide uit vijf dagen. De derde fase bestaat uit twintig dagen. De cyclus bestaat in totaal uit dertig dagen. De cyclus wordt alleen herhaald als het streefgewicht na de eerste dertig dagen niet is bereikt. Is het streefgewicht wel bereikt dan ga je door naar fase vier.
De belangrijke 20/20 voedingsmiddelen die in het boek genoemd worden verhogen de thermogenese. De thermogenese is de hoeveelheid warmte die het lichaam dagelijks produceert. De warmte uitstoot is een handige meter voor het calorieverbruik. Met een verhoogde thermogenese wordt dus een verhoogde energieverbranding bedoeld. Tevens wordt er meer vet verbrand.
Met de 20/20 voedingsmiddelen alleen zijn we er nog niet. Het boek beschrijft dat het over het gehele plaatje gaat. Kijk naar de fouten die je voorheen hebt gemaakt op het gebied van diëten, de mislukte pogingen en geleerde lessen. Het doel van het 20/20 dieet is het goed maken van alle mislukte pogingen tot diëten in het verleden.
Het dieet geeft geen richtlijnen met betrekking tot hoeveel gewicht men ermee kwijt zal raken.
De 20/20 voedingsmiddelen De volgende 20/20 voedingsmiddelen staan genoemd in het boek: kokosolie, groene thee, mosterd, walnoten, olijfolie, amandelen, appels, kikkererwten, groene bladgroenten, gedroogde pruimen, linzen pindakaas, ongezouten en geroosterde pistachenoten, rozijnen, eieren, kabeljauw, tofu, wei-eiwit en rogge.
Dit zijn niet de enige 20/20 voedingsmiddelen, maar dit zijn wel degene die in elke fase voorkomen. Het boek bevat recepten met deze voedingsmiddelen. De recepten zijn zo gemaakt dat ze de juiste hoeveelheid koolhydraten, eiwit en gezonde vetten bevatten, waardoor ze voor een vol gevoel zorgen.
Naast deze voedingsmiddelen mag er water en groene thee gedronken worden. Als je het echt nodig hebt mag er ook een kopje koffie worden gedronken. Het liefst zwart, maar eventueel met een beetje melk en/of suiker. Geen zoetje.
De Eerste Fase Fase 1 duurt dus vijf dagen. Elke dag mogen er vier maaltijden gegeten worden. Tussen de maaltijden zit steeds vier uur. Elke maaltijd mag alleen maar 20/20 voedingsmiddelen bevatten.
De Tweede Fase Ook fase 2 duurt vijf dagen. Er mogen wederom vier maaltijden, vier uur uit elkaar, gegeten worden.
Naast alle voedingsmiddelen uit fase 1 mag er nu meer gegeten worden. Voorbeelden zijn: kipfilet, tonijn, bruine rijst, haver, maïs, wortelen en cashewnoten.
De Derde Fase Fase 3 duurt twintig dagen. De regel van vier maaltijden, elke vier uur, blijft ook nu gelden. Wel is er in deze fase nog meer keuze uit voedingsmiddelen. Het boek bevat voo