A Guide to Flexible Dieting by Lyle McDonald

By Lyle McDonald

A consultant to versatile Dieting
How Being much less Strict along with your vitamin could make it paintings Better

About the Book

Rather than offering a selected vitamin, A advisor to versatile weight loss program is a glance at many of the mental and physiological explanation why diets so usually fail. between those is the learn tested proven fact that people who are too inflexible of their method of weight-reduction plan (e.g. awaiting entire unyielding perfection continuously) are literally much less profitable within the long-run than people who are extra versatile of their approach.

Building in this learn, in addition to the body structure at the back of body weight legislation, A advisor to versatile weight loss program examines 3 exact techniques that dieters can use to make their fats loss efforts extra versatile. unfastened nutrition (single foodstuff that ‘break’ the diet), refeeds (periods of planned high-calorie intake) besides complete vitamin breaks (periods of 10-14 days the place lively weight loss plan isn't really pursued) are all mentioned intimately with particular guidance for his or her implementation.

Dieters who locate themselves falling into the capture of “I broke my vitamin via consuming a unmarried cookie, I may still simply pass forward and consume the whole bag (and one other for strong measure).” may still learn this e-book to determine how such inflexible attitudes in the direction of food plan are eventually either restricting and damaging to long term success.

Table of Contents

Introduction
Chapter 1: this isn't your father’s vitamin book
Chapter 2: a quick tangent: weight vs. fats loss
Chapter three: Why diets fail half 1: body weight Regulation
Chapter four: Why diets fail half 2: Introduction
Chapter five: How dieters fail diets
Chapter 6: How diets fail dieters
Chapter 7: advent to versatile dieting
Chapter eight: choosing your bodyfat percentage
Chapter nine: unfastened meals
Chapter 10: established refeeds: half 1
Chapter eleven: based refeeds: half 2
Chapter 12: the whole nutrition holiday: Introduction
Chapter thirteen: consuming at upkeep Non-calculating approach half 1
Chapter 14: consuming at upkeep Non-calculating strategy half 2
Chapter 15: consuming at upkeep Calculation Method
Chapter sixteen: relocating again into dieting
Appendix 1

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Extra info for A Guide to Flexible Dieting

Example text

For example, if you start a diet and exercise program, it’s not uncommon to lose bodyfat while gaining muscle weight; this means that your bodyweight may not change (making you think that your diet isn’t working) but your bodyfat percentage is going down. However, after writing that whole long paragraph for you to read, I’m not going to give you a method that really allows that here. For the purposes of this booklet, the main reason to really have any idea of what your bodyfat percentage is is that it will determine how you utilize the three different types of flexible dieting I’m going to describe in the next chapters.

100 grams of sucrose (this is easy to go over if you eat a lot of candy or junk food) and 50 grams of fructose (which is a probably 5-7 normal pieces of fruit or a rather small amount of most refined foods) should be about the maximum during a refeed and this does limit the types of foods you can eat somewhat. So all starches, moderate amounts of fruit (2-3 pieces total), and even some junk food (again, not too much) is fair game. This should give you plenty of food freedom and allow you to fulfill any nagging carbohydrate cravings (people tend to crave carbs more than anything else on a diet) without causing problems.

If the response is poor and no major mistakes (in terms of amounts or types of foods) were made, it may indicate that the dieter shouldn’t do refeeds (I’ll come back to this below). Recall from a few chapters back that the exercise categories are as follows: Category 1 is for individuals involved in fairly intensive weight training 2-3 days per week for at least an hour, or long duration or high intensity endurance exercise and category 2 is for everyone else. That means that category 2 includes people who are not exercising, people only doing low to moderate intensity aerobic exercise, or people just lifting baby weights in the gym who don’t work very hard.

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