Petronella Ravenshear has long supported people wanting to lose weight, until she found herself in this situation. After menopause, her weight increased from 54 to 63 kilos. So she developed a program that allowed her to return to her initial weight. Here’s a preview.
This American nutritionist often doubted the stories of her patients who claimed they were unable to lose weight despite their efforts. That changed when she went through menopause herself. “CThis is what happened to me. I ate less and less, exercised more, and got bigger and bigger“, she confides to Telegraph.
With age, it is common to gain weight more easily. However, this isn’t just due to menopause: many people tend to be less physically active after age 40. In addition, after 50 years, the metabolism slows down. A balanced diet is essential for everyone, but it becomes even more crucial after the age of 40.
As her weight increased from 54 kg to 63 kg, Petronella Ravenshear designed a program to return to her original size. The effectiveness was there with an average weight loss of 2.5 to 6 kg in 16 days. The name of his program? The Human Diet, aka HBD.
Reduce sugar, stabilize insulin release and reduce inflammation
The goal of HBD is to reduce sugar, stabilize insulin release, and reduce inflammation by focusing on real, nutrient-dense foods. The program does not encourage calorie counting or restriction, nor does it encourage meal replacement bars or shakes.
The HBD program is largely inspired by the Mediterranean diet, considered, remember, to be the healthiest diet in the world. The latter brings together fresh fruits and vegetables, fish, legumes, lean meat… All enhanced with vegetable oils such as olive oil. It involves avoiding ultra-processed foods.
The only difference: HBD does not focus heavily on legumes and grains, but focuses on vegetables and high-quality proteins such as fish and eggs.
Petronella Ravenshear calls for always focusing on reasonable portions, even when it comes to fruits and vegetables. She reminds us that these are also carbohydrates, although beneficial and essential. She advises eating it with every meal, but not as much as you want. And for good reason, they are sources of fiber, vitamins and minerals.
Vegetables and proteins for 16 days
The first 16 days, called The Resetshould only be carried out once a year. These are the most difficult. This is a radical detoxification of the body. Although the HBD program does not involve long-term calorie counting, for the first 16 days it involves limiting yourself to around 700/900 calories per day.
Although long periods of calorie restriction can lead to a lower metabolic rate, scientific studies have shown that in the short term it results in anti-aging effects, as well as benefits on blood pressure and longevity.
“In general, people know very well why they want to lose weight, explains the dietitian. If your goal is to lose weight, then commitment in the first 16 days is crucial. This is when most of the pounds with HBD are lost”, explains the expert.
In detail, the 16 days involve two days of vegetable consumption. That means, no oil, no grains, no dairy, no protein, no legumes, no alcohol. Avocados and tomatoes, although fruits, are allowed. Potatoes are not.
During the next 14 days, legumes, fruits, nuts or seeds and other protein foods are reintroduced. The dietician recommends 100 g of foods rich in protein and 100 g of vegetables for breakfast. “You can choose between chicken, turkey breast (skinless), fresh salmon or two eggs. Or 35 g of sunflower and pumpkin seeds with a grated apple”.
Eggs are the perfect protein
The goal is to eat three meals a day with a five-hour fast between each. The goal? Reduce insulin and give the digestive system time to eliminate undigested food and fiber.
Petronella Ravenshear recommends only one type of protein per meal. “If we mix different proteins, we may absorb less pure amino acids than if we consume just one type”.
Eggs are the perfect protein, according to the expert, because they contain all the amino acids (and in the right proportions). “Protein strengthens our muscles, skin, hormones and immune cells”, adds the dietitian.
The main effect of the detox will be weight loss
At the dawn of the 17th day, the main effect of the detox will be weight loss. More importantly, blood sugar levels will stabilize and you will therefore feel less hungry than before. “People also have more energy and are in a better mood,” says the nutritionist.
“As the inflammation is already reduced in the first two weeks, the pain you may have is also less, sometimes even completely gone.”.
In summary
-Petronella Ravenshear, American dietitian, designed the HBD program after gaining weight following menopause, from 54 to 63 kilos.
-The HBD program, inspired by the Mediterranean diet, reduces sugar, stabilizes insulin and focuses on nutrient-rich foods without counting calories.
-The HBD program can transform your health in just 16 days with significant weight loss and improved mood.
Source: www.topsante.com
