Are you looking for a perfect low-carb diet to lose those unwanted pounds on your body? Then, the Stillman diet is something you should definitely try out. And, yes this diet does 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 people for a little over four decades!
This is a weight loss diet plan that actually works and is based on a simple diet theory. What is this theory you ask? This is not something new! This is what we have 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 right balance of carbohydrates, protein and fat. Over the years, while working with overweight people, Stillman found out that the people who followed a low-fat and low-carbohydrate diet experienced the quickest weight loss.
The diet recommends consumption of 30% protein per day due to which the metabolism is stimulated and remains busy digesting the protein. Thus, the digestive function gets the required boost. Stillman first tried the same diet program on himself and was successful in losing around 50 pounds. For this, he increased his protein intake to 90% per day. Although the plan seems to be excessively restricting, the way it reduces weight will have you following it religiously all through the program. With the Stillman diet, you can pretty easily melt away anything between a mere seven to a whopping fifteen to twenty pounds in the very first week of following the diet, and a neat five pounds every alternate week thereafter.
Just check out what exactly the Stillman diet includes:
Basics Of Stillman Diet Plan
The foods chosen in the diet plan not only help you melt those extra pounds faster, but also make you feel more energetic than before. It works like magic. According to the Stillman diet, you have to consume six smaller meals per day instead of three bigger ones. This division of your food portion all through the day triggers the vital ketosis process in the body.
When the body does not get the requisite amount of carbohydrates it is used to, the body has no other option but to enter into the phase of ketosis since carbohydrates are the primary source of energy for your entire body. Like we all know, it is in the absence of enough carbohydrates that the body starts feeding on the fat stocks that are stored within 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.
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Different Stillman Diet Plan Phases
The Stillman diet plan works in three phases.
- During the first phase, you will have 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 the third phase, all the foods that were taken off the list, will be introduced slowly one by one in small amounts.
The main intention of breaking the diet plan into three phases is to make sure that you retain the slim and shapely body after the weight loss for a long time. If you regain a few pounds in the third phase, then you are again advised to move back to the first phase to initiate the weight loss process.
Significance Of Workouts In Stillman Diet
The Stillman diet places a lot 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 can carry out this exercise using dumbbells at home and give your body the weight lifting practice. This works best for people who do not want to waste their time in transition for reaching the gym.
Apart from toning and strengthening your body, the exercise also increases your stamina. Cycling and running provide a whole and fulfilling body workout, whereas push-ups help tone your belly.
Recommended Foods For Stillman Diet
With so much stress on including only proteins in your daily diet, you must be wondering what exactly you are allowed to eat. The diet recommends inclusion of some of the crucial food items. You can 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 other food such as lobsters, crabs, shrimps and oysters.
These foods are rich in protein and keep you satiated for a longer duration. So, even smaller portions of proteins keep you satiated and automatically your intake of food is controlled.
The Stillman diet plan also advises drinking lots of water to keep your body hydrated. When you start following a low carbohydrate diet, chances are you might suffer from dehydration. Hence, you must stick to drinking 8 to 10 glasses of clear water every day. You can also maintain the fluid level in your body by drinking diet soda, coffee or tea occasionally.
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Foods To Avoid
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 such as salad dressings, mayonnaise, ketchup and other similar foods that are used for adding flavor to the recipe. However, use of spices and herbs to add more flavors to the meal is allowed.
2. Fat-Rich Foods
The diet eliminates all fatty food such as 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 such as candy sugar, fruit juices, syrup with sweeteners, sweet desserts etc. are a big NO in this diet’s blueprint.
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4. Starchy Foods
Foods that are rich in starch, including whole wheat, legumes, dried potatoes, white bread, barley etc. are banished from this diet.
5. Vegetables And Fruits
Surprisingly, the Stillman diet plan also banishes consumption of vegetables and fruits. Lettuce and salad too are struck off your daily diet, which may bring a smile on the face of many!
Alcohol is also prohibited, as it is rich in carbohydrates.
Although, the diet has its own side effects, if carried out under the guidance of a health expert, you can surely lose weight through the Stillman diet. Try it, feel the difference and let us know how it worked for you!
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