Mauro Di Pasquale – Radical Diet 3rd Ed.
Mauro_Dipasquale_-_Radical_Diet_3rdEd.pdf
[1 eBook – PDF]
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Radical Diet Third Edition by Dr. Mauro Di Pasquale, B.Sc.(Hon), M.D., MRO, MFS, 2007This edition of the Radical Diet represents the ongoing improvement of the best fat and weight loss diet in the world. The Radical Diet represents a new paradigm and is a quantum leap above all other diets that target fast weight and fat loss. The Radical Diet has always championed fat loss as against weight loss, although both usually occur in tandem. However, the best way to lose weight is to target the loss of body fat while maintaining muscle mass since this makes losing body fat easier. It’s also the best way to also keep the weight off.One of the best features of the Radical Diet is that it gets fast results not only on weight and overall fat loss but on fat loss in problem areas that can be resistant to the usual diets. As you’ll see, one of the first things you’ll notice when you’re on the Radical Diet is that you’ll start losing weight and fat where you’ll notice it the most, around your middle. You’ll immediately see a difference in your waistline and the way your clothes fit. You’ll also notice the general loss of body fat including problem areas such as the hips and thighs for women and the abdomen and “love handles” in men.The reason behind these dramatic losses is because of the macronutrient composition of the diet and the low calorie content. The combination of high dietary protein, low dietary carbohydrates, moderate dietary fat intake, and low overall calories, lead to the breakdown and burning off of body fat, a decrease in appetite, increased energy output, and to a rapid improvement in body composition.Since I know that everyone is looking for the fastest and most effective way to lose weight and help shape their bodies, I’ve increased the emphasis on the use of my targeted MD+ supplements. Although the Radical Diet will works extremely well on its own, you’ll get even faster results by using the supplements. That’s because I formulated these supplements specifically for people who are on my phase shift diets so that they could further improve on the fast and impressive results that they get from following my diets. This edition of the Radical Diet also has much more information, both practical and theoretical, explaining how and why my phase shift diets work to maximize body composition. This information includes a look at the scientific and medical evidence, especially the latest research, that back up my theories.As well, this book is supported online at www.RadicalDiet.com. The RD site will have updates to the diet, as well as testimonials, articles, recipes, food charts and many other items and projects that will enhance your weight loss experience with the Radical Diet. Information on the theories and principles behind the Radical Diet, and much more, is also available at www.RadicalDiet.com www.metabolicDiet.com and at www.MDPlusStore.com. The bottom line is that this edition of the Radical Diet is geared to help you lose weight, mostly as body fat, as quickly as possible while at the same time maintaining muscle. The end result is a fitter, trimmer body that you can be proud of.ContentsPreface to the 3rd Edition of the Radical Diet 8Original Preface 9About Dr. Di Pasquale 10Part 1: Introduction to the Radical Diet 15 Dieting Today 16 Is This Diet for You? 18 Testimonials, Etc. 19 Weight Loss versus Fat Loss 20 Weight Loss Is an Oxymoron 21 The Health Benefits of Losing Body Fat 22 Insulin Resistance, Diabetes, and metabolic Syndrome (Syndrome X) 23 Keep the Waist Trim to Ward Off Heart Disease 23 Heart Disease and Stroke 25 Cancer 25 Musculoskeletal System 26 Effects on the Lungs 26 Effect on the Liver 26 Emotional and Social Problems 26 Why Natural Is Better 27 Smoking and Weight 28Part 2: The Theory Behind the Diet 29 A Very Low Calorie Variant of the metabolic Diet 30 Introduction 30 Basics Behind the Plan 31 Radical Diet MiniStepsTM 32 The Radical Diet a VLCD Variant of the metabolic Diet 33 The metabolic Diet Principles Behind the Radical Diet 35 Low Carb Controversy 36 Effects on Body Composition 36 Effects on Cardiovascular Health 37 The Truth About Fats 40 Saturated Fat 40 What About Red Meat? 41 Essential Fatty Acids and the Radical Diet43 Good Fats Will Help You Lose Weight 44 Dietary Fats and Body Composition 45 EFA+ 45 Fat Oxidation 46 Bad Fats 47 Introduction 47 Trans-Fatty Acids 47 The Lowdown on Fiber 50 Insoluble Fiber 50 Soluble Fiber 51 Regulate 52Part 3: The Radical Diet 53 The Radical Diet for Dummies 54 Introduction 54 The Basics 55 The Diet Day by Day 55 What You Can Eat 57 Foods That Are Allowed 58 Calorie Intake 58 The Complete Radical Diet Food List60 Lower Calorie, Low Carb Days 60 Higher Calorie, Higher Carb Days 64 Weighing Your Food 64 Keeping a Daily Food Journal 65 What You Can Do With It 66 Things to Look Out For 68 Disguised Carbohydrates 68 Processed and Junk Foods 72 Salt 72 Artificial Sweeteners 73 Vitamin and Mineral Supplements, Antioxidants and Essential Fatty Acids 74 Calcium 74 Potassium 76 A Special Note for Women 76 What Can You Expect To Lose? 77 Anticipating Possible Problems 79 Water, Where and How Does It Fit In 81 Under Normal Conditions 81 But What if You’re Trying to Lose Weight? 82 Tracking Your Progress 84 Keeping the Fat Loss Going 86 The metabolic Diet 86 metabolic Diet Set Point 86 The Three Priorities of the metabolic Diet87 metabolic Diet Four Practical Steps for a Quick Start 88 Maintenance 89Part 4: The Mental Edge 91 Introduction 92 Motivation is the Key 92 Focus on Your Expectations 93 Realize You Deserve To Be Happy 93 Build on Your Own Momentum 94 Give It Your All 94 Learn to Deal With Stress 94 Watch Out For Saboteurs 94 Don’t Be Afraid To Lose Weight 95 Don’t Sabotage Yourself 95 Stress and Eating Behavior 96 Shopping and Cooking 96 Socializing 97 Eating Out 97 Understand that Weight Loss Is Not a Panacea 98 Make Necessary Lifestyle Changes 98 Accept Responsibility For the Things That You Do 99 Realize That You Are Not Alone 99Part 5: Supplements 101 Introduction 102 Line of Targeted Nutritional Supplements 103 Nutritional Supplements Which Ones and When to Take Them 103 Supplements and Fat Loss 104 Foundation Supplements 106 Weight and Fat Loss Supplements 107 Complete Supplement Programs Divided Into Phases 110 Overview 110 Supplement Programs 110 Beginner (12 weeks – three four week phases) 110 Intermediate (12 weeks – three four week phases) 111 Advanced (12 weeks – three four week phases) 111 Sample Regimens Putting It Together 113 Basic Regimen 113 Intermediate Regimen 113 Advanced Regimen 113 Changes to the Regimens 114 Sample Regimens for Maximizing Body Composition 117 Basic Fat Loss Supplement Regimen 117 Intermediate Fat Loss Supplement Regimen 118 Advanced Fat Loss Supplement Regimen 119Part 6: Exercise 121 Activity and Weight Loss 122 Weight Loss and Exercise Go Hand in Hand 122 The Benefits of Exercise 123 Exercise Increases Calories Expended 123 Exercise Decreases Appetite and Increases Feeling of Well-being 123 Exercise and Body Fat 124 Exercise Does the Body and Mind Good 124 Exercise Can Lift Your Mood 125 Precautions 125 Being Fit Is Only Part of the Equation 126 Should I Exercise Alone or With Others? 126 What Kind Of Exercise Should I Do? 126 Walking 127 Running 127 Cycling 127 Swimming 128 Aerobics 128 Home Fitness Equipment 128 Other Sports 129 In the Beginning 129 Making Excuses 129 Pace Yourself 130 The Key to Success 130 Exercise Gimmicks 131 Bust Developers 131 Spot Reduction 131 Training With Weights 131 Women and Weight Training 132 Where to Work Out – Home or Gym? 133 Exercise Machines Versus Free Weights 133 To Stretch or Not to Stretch 134 Starting Out 135 The Exercises 135 How Hard Should You Work Out 136 When is the Best Time to Train? 136 Some Sample Routines 137Appendix 1: Sample Diets 141 “Strict Diet” only foods from the “Allowed” list. 141 Sample 1000 Calorie Diet 145 Sample 1200 Calorie Diet 145 “Moderate Diet” slightly higher in carbs, still low calorie 146 Sample Diets for Higher Calorie/Carb Day 149 More Extreme Sample Diet for Higher Calorie/Carb Day 150 2 Week Strict Regimen 151Appendix 2: Supplement Details 159 Overview of the Best Radical Diet Supplements 159 The Radical Diet Supplement Plans 162Appendix 3: 179 Low Carbohydrate, High Protein Diets and Energy metabolism 179 metabolic Advantage of a High Protein, Low Carbohydrate Diet 180 Low Carb Controversy 181Appendix 4: 183 Phase Shift Diets – Back to the Future 183 We’re Different but the Same 183 The Evolution of my Phase Shift Diets 184 Man’s Survival – The History of Food 184 Recipe for Disaster 185 The Control of Weight and Body Composition 186 Monophasic vs. Phase Shift Diets 189 Unstructured Phase Shift Diets 189 Structured Phase Shift Diets 190 The metabolic Diet 191 Cultural Carbohydrates 192 The Carbohydrate Dilemma 193 The Higher Carb Phase 193 The Low Carb Phase 193 Scientific Validation 193 Glucose metabolism at the Start of the Low Carb Phase of the metabolic Diet 195 Glucose metabolism at the Start of the Low Carb Phase of the metabolic Diet 197 Post Exercise Carbohydrates Are Counter Productive 199Index 201References 203
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