Phase 3

EXAMPLE OF A TYPICAL DAY IN THE THIRD PHASE OF THE NEWDIET PROTEIN DIET

breakfast
  • Sugar free drink (water, light black tea, weak coffee or coffee substitute), if necessary sweetened with stevia or “artificial” sweetener like aspartame
  • 1 NEWDIET instant protein meal (eg crêpe with ham and cheese flavor)
  • Permitted vegetables from the list (eg 1 tomato)

morning snack
  • 1 fruit or 1 low-fat yoghurt

lunch
  • 1 normal food (low-fat and with high protein content, child’s portion)
  • Unlimited amount of vegetables or side dish (child’s portion)

4 p.m. snack
  • Big glass of mineral water or weak tea
  • 1 NEWDIET protein bar or 1 fruit

dinner
  • 1 normal food (low-fat and with high protein content, child’s portion)
  • Unlimited amount of vegetables or side dish (child’s portion)

The yo-yo effect

The yo-yo effect is often misunderstood. It is often believed that after prolonged “fasting” (eg, in the course of a protein diet), the body has a tendency to form new energy reserves, preferably in the form of adipose tissue, when carbohydrates are re-absorbed into the diet too quickly. This is a paradox as the body does so before rebuilding the nearer source of energy, its own muscle tissue.

This mechanism increases the percentage of adipose tissue in the body in people who are “always on a diet”. At the same time, the body is less willing to degrade the fatty tissue as part of further diets. Gradually, these people develop the so-called metabolic syndrome. In this syndrome, the metabolism becomes “lazy and sluggish” with increased risks to health such as diabetes, gout or cardiovascular disease.

In order to avoid the yo-yo effect, it is important to gradually return to normal nutrition. This requires phase 2 (= a gradual return to carbohydrates*) and phase 3 for the given duration.

* The sudden consumption of carbohydrates at the end of the first or second phase leads to a greatly increased insulin production, which in turn supports the formation of new fat reserves. So the metabolism is directed in the opposite direction. Insulin plays a dual role in the body: it lowers blood sugar (ie it increases the utilization of glucose in the tissue) and is antilipolytic (ie it actively prevents the release of stored energy from adipose tissue).

Bars, alcohol, fruit and yoghurt…

NEWDIET protein bars can be consumed on a regular basis in phase 3 (maximum one protein bar per day), replacing a NEWDIET instant protein meal.

60 ml of good wine or a small beer (always accompanied by a meal) are allowed a maximum of 2-3 times a week. High-percentage alcohol is not part of a healthy lifestyle and should be avoided.

Phase 3 is no longer a diet because the goal is not to eat a little but to eat healthily.

Definition of the biggest enemies of a slim body

  • Eating irregularly
  • Fast absorbable carbohydrates and high fat foods
  • Too large portions (in terms of quantity, adults need smaller portions than teenagers!)
  • Too little movement
  • Excessive pleasure of classic stimulating and relaxing substances – coffee, alcohol, nicotine

10 NEWDIET commandments

  • Eat 3-4 times a day (small portions, foods high in protein and low in fat and carbohydrates).
  • Do not nibble and do not just eat without thinking, whether it’s daytime or evening television.
  • No diets, no matter what your food is.
  • Eat fresh fruit either as a snack in the morning or in the afternoon – never with the main meal.
  • Avoid unhealthy preparation methods (baking, roasting, grilling) and cook, steam or marinate instead.
  • Eat slowly and chew properly.
  • Eat high-protein foods twice daily and eat a varied diet.
    Eat red meat only 2-3 times a week. You should refrain from eating smoked meat.
    In poultry you should not eat the skin.
    Fish provides the healthiest protein, so you should eat fish 2-3 times a week, cooked at low temperatures (steamed or boiled). The best fish are low-fat fish.
    You can eat organic eggs 2-3 times a week (6-8 eggs a week if you have no cholesterol problems).
  • You can eat as much raw and fresh vegetables as you like.
  • Starchy foods (rice, potatoes or legumes) are acceptable in reasonable portions. You can also eat black bread, but only if you have eaten no other side dishes except of salad.
  • Desserts and other sweets without nutritional value must be avoided.

Most common mistakes in phase 3

  • A return to old eating habits
  • Thinking that you will simply keep your new weight (be sure to keep exercising at least 2 times a week).
  • You can not forego unhealthy favorite dishes or at least drastically reduce their consumption (smoked meat, saturated fat, gravy, fries, fast food, hamburgers, alcohol, etc.).
  • You can not do without certain cooking methods (roasting, grilling, baking).