You want to make a change you’ve decided that you want to be healthier and you’ve decided you want the health benefits. You see the problem with that is that it’s not just the image that you can know as subcutaneous fat. The more dangerous fat is the fat around your abdomen and the fat around your internal organs known
as visceral fat. Now, we know that a high mass of visceral fat can increase your risk of heart disease can increase your risk of type 2 diabetes, and at women, it ‘s even be shown to increase the risk of breast cancer. This diet comes from a study done in Oxford and if it’s done correctly you can expect to lose 5 to 1 kilogram every single week which is amazing. But after six the individuals also saw a reduction in their visceral fat. This sort of fat is dangerous fat because the reduction was about 14%. They also saw a reduction in their blood pressure, cholesterol, and in their waistline 5 centimeters. That’s pretty amazing right and this is without any additional exercise. So it’s just dietary advice and let’s learn the diet how it works.
You’re going to be eating measured portion sizes of different types of foods and to measure those portion sizes you’re going to be using your hand which matches your size. Also if you really want to start to work you need to stop eating snacks and you need to stop being take away food and fast food too. So each day you should aim to eat the following three fish sizes servings of starchy carbohydrates like potatoes, pasta, rice, and many more. Now with the carbohydrates, you can also have proteins. So, you can have two palm-sized protein per day this includes things like meats, fish, etc. You can also have to cut handfuls of vegetables or salad or anything like that but please remember potatoes are not included in that list. Because potatoes bring the carbohydrate servings and to cook your food you’re most likely going to be using some fats or some oil which is fine to do but you need to stick in the serving limit.
So what is the serving limit you can have two servings of fat or oil or butter and one serving is basically the tip of your foot. It’s also important that you have fruits you need to be having two fish size servings of fresh fruits every single day. It can not be frozen or canned fruits and snacks were completely stopped. So a good idea is to replace those snacks with the fruit and it’ll also probably help you from deviating from the diet plan. Now in addition to all the foods, you will also need some dairy in your diet like skim milk. And this will be enough for you tea your coffee or your breakfast cereal. If you’re not a big fan of milk then you can have two small pots of plain yogurt or two small pots of diet yogurt.
If you really do like cheese you can incorporate it into this diet. But remember the proteins you can have two palm-sized servings per day includes things like meat, fish, soy products but cheese is slightly different one portion so one serving is the equivalent size of a matchbox. And by matchbox mean the small size that fits in your pocket, not the ones you use for cooking. This diet from the study it’s actually very easy to follow and it’s not too difficult because you’re not actually removing any food group you just stop snacking. It is just a portion size technique which might be quite difficult but you will get used to it. But, before beginning a diet plan it’s always a good idea to check your weight status first because you may already be healthy and you may not need to lose anyway. The easiest and quickest way to check this is to check your BMI.