The Formula: A Personalized 40-30-30 Weight Loss Program - Hardcover

Daoust, Gene; Daoust, Joyce

 
9780345443052: The Formula: A Personalized 40-30-30 Weight Loss Program
Hardcover
ISBN 10: 0345443055 ISBN 13: 9780345443052
Verlag: Ballantine Books, 2000

Inhaltsangabe

Two pioneering nutritionists introduce an effective nutrition program that utilizes a 40-30-30 zone ration of carbohydrate, protein, and fat that is designed to balance one's fat-burning hormones in order to promote weight loss, balance blood sugar, and optimize athletic performance, accompanied by dozens of menus and recipes, shopping tips, and more. 125,000 first printing.

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Über die Autorin bzw. den Autor

Gene and Joyce Daoust are two of the original nutritionists who helped develop and test the 40-30-30 zone nutrition program.  In 1992, the Daousts opened the Bio Syn Human Performance Center, a cutting-edge weight-loss and sports-nutrition facility and the world's first 40-30-30 zone nutrition clinic.  The Daousts frequently appear as featured speakers and conduct programs for corporations nationwide.

Aus dem Klappentext

Are you frustrated by low-fat/high-carbohydrate or all-protein diets that don't work? Tired of white-knuckle restrictions or doing math at every meal? Fed up with a constant craving for sugars and carbohydrates? Do you wish you had a magic formula for losing weight and keeping it off? Well, now you do. . . .

From 40-30-30 zone nutrition pioneers and authors of 40-30-30 Fat Burning Nutrition comes a weight-loss program so easy and effective anyone can do it. The Formula actually helps your body to maximize its natural fat burning potential, making it much more than a diet: it's a dietary prescription for living well, feeling great, and performing better.

Here's how it works. When you eat the right proportions of carbohydrates, proteins, and fats, you can help your body to automatically unleash its own natural fat-burning hormone--glucagon--the key to getting rid of unwanted body fat while keeping blood sugar steady and energy high. The result? You can learn how to burn fat faster while eating foods you enjoy! Featuring menu plans, shopping lists, and progress charts, The Formula provides a personalized program for each person's specific needs and body type. So whether you're a couch potato, a professional athlete, or somewhere in between, you'll discover:

¸ Five different versions of The Formula--and how to find the right one for your weight and activity level
¸ The 21-Day Fat Flush Formula for accelerated weight loss
¸ More than 200 delicious recipes, including perfectly balanced 40-30-30 fajitas, chili, grilled cheese sandwiches, pork tenderloin, and New York cheesecake
¸ Special Kids' Favorites and Family Style meals
¸ Healthy advice on prepared foods, fast foods, and vegetarian meals

With The Formula, you don't have to give up the foods you love, follow complicated meal plans, count calories or food blocks, or bring a calculator to the dinner table. And forget about feeling constantly hungry or dissatisfied. Here is a dieter's dream--the lifetime secret to losing weight, staying slim, and feeling great!

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TITLE: THE FORMULA

Part One
THE SCIENCE MADE EASY

Chapter One

UNDERSTANDING BASIC HUMAN NUTRITION

THE SIX CLASSES OF ESSENTIAL NUTRIENTS

Your body requires six essential nutrient classes for growth,
maintenance, and repair of its tissues. Essential nutrients are those that
the body cannot make and must obtain from an outside source. To provide a
well-balanced diet, the foods you eat must contain all of the essential
nutrients in the amounts appropriate for good health. The challenge is to
eat a balanced diet that provides these nutrients without overeating. A
closer look at the nutrients helps you understand their importance as part
of a balanced diet. The six classes of essential nutrients are
carbohydrates, protein, fats, vitamins, minerals, and water.

The Six Classes of Essential Nutrients

1.Carbohydrates

2.Protein

3.Fats

4.Vitamins

5.Minerals

6.Water

Carbohydrates, proteins, and fats are classified as macronutrients and
must be consumed in large amounts throughout the day. These
energy-producing nutrients break down to supply calories (the measure of
energy in food). One gram of carbohydrate equals four calories, one gram
of protein also equals four calories, and one gram of fat equals nine
calories.

Vitamins and minerals are classified as micronutrients. These essential
organic and inorganic nutrients are found in the foods you eat and are
vital to life. They act as cofactors and are critical for proper body
function. Many foods today lack vitamins and minerals, having been grown
in depleted soils or overprocessed. For this reason, we recommend
supplementing your diet with a well-balanced vitamin and mineral capsule.
Think of it as nutritional insurance.

Water, of course, is indispensable for life. This essential nutrient flows
through every cell in your body, bringing in nourishment and taking wastes
away. However, most people don’t drink enough water. If you don’t get
enough water daily, you may experience heartburn, stomach cramps, low back
pain, headache, and fatigue. But if you drink adequate amounts of water,
your body runs more smoothly, your circulation is improved, your digestion
enhanced, and your complexion brightened.

How much water you drink depends on your size and activity level. Rather
than the standard eight 8-ounce glasses per day, try this method: Divide
your weight by two and drink that many ounces of water per day. Thus for a
woman weighing 130 pounds (130 4 2 5 65) the eight 8-ounce glasses of
water per day is right on target. However, a 200-pound man needs
approximately 100 ounces per day, or about eight 12-ounce glasses per day.

Burning fat is also a very dehydrating process. Toxins are stored in fat
cells, and as excess body fat is being burned for energy, these stored
toxins enter the bloodstream. Water becomes the vehicle for transporting
toxins from your body. Because of this process, water becomes even more
important when you are burning fat and losing weight.

Determine your water requirements and challenge yourself to drink that
amount of water daily. You will be amazed at how good you feel when you
simply drink adequate amounts of pure water.

Years of experience working with thousands of people taught us that most
people don’t know which foods are classified as carbohydrates, proteins,
or fats. That makes it difficult when you attempt to eat 40% of calories
from carbohydrates, 30% from protein, and 30% from fat. The following is a
simple review of the three groups of macronutrients. It can help you
understand the unique characteristics of each of these essential nutrients
and why it is important to include all of them in every meal you eat.

Although most foods contain a mixture of carbohydrates, proteins, and
fats, we classify foods according to their predominant nutrient.

CARBOHYDRATES

Carbohydrates are found in virtually all plant foods. Fruits, vegetables,
grains, legumes (beans), and starchy foods such as potatoes, rice, pasta,
and bread consist primarily of carbohydrates. Add to that list sugary
foods such as ice cream, cookies, cakes, candies, and pies, plus chips,
pretzels, popcorn, soda pop, and juice, and

Body Weight/ Water Requirement Calculator

1.Total body weight____

2.Divide by 2____

3.Daily ounces per day____

you can see that you are bombarded with carbohydrate foods. In fact, there
are very few people suffering from carbohydrate deficiency, unless, of
course, they are in ketosis—but we’ll discuss that later.

The primary role of carbohydrates is to supply energy to the body, or more
important, to provide energy to the brain. No matter what form of
carbohydrate, simple or complex, all carbohydrates convert into the same
thing—blood sugar, more properly termed glucose. So, whether you eat a
candy bar or pure sugar, an apple or whole wheat pasta, they all break
down into the same thing: glucose.

If you eat a meal that is primarily carbohydrate, such as a bowl of
cereal, juice, and toast, the level of glucose in your body will rise.
When large amounts of glucose enter the bloodstream at one time, your
blood sugar level rises and insulin is released to lower it. Elevated
insulin levels force your body to burn glucose for energy instead of
stored body fat. Even worse, elevated insulin levels convert excess
carbohydrates into fat.

Problems also occur when carbohydrates are avoided (for example, eggs and
bacon without toast or juice for breakfast). High protein, high fat, low
carbohydrate diets can promote a sluggish feeling because the brain
requires large amounts of glucose to maintain proper mental function. If
you don’t eat enough carbohydrates, blood sugar levels drop too low and
the brain suffers.

The best sources of carbohydrates are foods that are high in fiber, low in
starch, and low in sugar (low glycemic). We use low to medium glycemic
carbohydrates in the 21-Day Fat Flush Formula meals. These high fiber
carbohydrates are nutrient dense, which means they are naturally low in
calories and high in vitamins and minerals. They should be your primary
source of carbohydrates and will produce the best and fastest results.

Best High Quality Carbohydrate Sources

Fruits: Apples, oranges, grapefruit, strawberries, pears, peaches, and
plums

Vegetables: Broccoli, asparagus, green beans, cauliflower, zucchini, and
spinach

Grains: Barley, oatmeal, rye, brown and wild rice, and whole wheat pasta

Legumes: Black beans, white beans, garbanzo beans, kidney beans, and
lentils

what are your carbohydrate requirements?

In the Formula, we use the revolutionary 40-30-30 nutrition ratio. Forty
percent of your calories should come from carbohydrates. To determine your
carbohydrate requirements, you must know that you will need one-third more
carbohydrates than protein. We know most people don’t like to work on math
problems when they are hungry, so we have done this for you in the
Macronutrient Chart (page 65).

PROTEIN

Protein foods are primarily foods that come from an animal source. The
quality of a protein food is determined by two factors: the amino acid
balance it contains and its digestibility. A complete protein contains all
of the essential amino acids in relatively the same amount as humans
require. High quality protein sources should also be easy to digest and
low in fat, making some of the best protein sources eggs (less some
yolks), lowfat dairy products, skinless chicken and turkey, fish, and lean
cuts of red meat. Lowfat soy...

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Verlag
Ballantine Books
Erscheinungsdatum
2000
Sprache
Englisch
ISBN 10 
0345443055
ISBN 13 
9780345443052
Einband
Gebundene Ausgabe
Auflage
1
Anzahl der Seiten
298
Kontakt zum Hersteller
Nicht verfügbar
Verantwortliche Person
Nicht verfügbar

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Softcover