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You’ve
read the science. Now it’s time to switch to a 21 day plan that is
1.
Full of nutritious tasty food that makes you
feel full and energized.
2.
By shifting focus away from fear of fat towards
insulin resistance and inflammation this 21 day plan will help you:
·
lose excess body fat in a sustainable enjoyable
way and improve health irrespective of weight loss too by..
·
reducing the risk of developing type 2 diabetes,
help control blood glucose and need for medications for those with the
condition, and potentially reverse/send it into remission
·
reduce high medication loads and prevent and
treat heart disease
·
get you on the road to significantly reduce your
risk of developing dementia and cancer.
ENJOY
Three
meals/day and eat only until you feel full.
At
least 2-4 table spoons of Extra Virgin Olive Oil (EVOO) daily.
One
small handful of tree nuts (walnuts/almonds/hazelnuts/macadamias) daily.
Aim
for at least 5-7 portions of fibrous vegetables and low sugar fruits a day. We
suggest none or two pieces of low sugar fruits and at least five vegetables a
day.
Vegetables
should be included in at least two meals daily.
AVOID
All
added sugars (it’s everywhere, check those labels!), fruit juice, honey, and
syrups.
All
packaged refined carbohydrates, in particular anything flour based including
all bread, pastries, cakes, biscuits, muesli bars, packaged noodles, pasta,
couscous and rice.
Industrial
seed oils typically used for cooking (that means no sunflower, corn or soya
bean oil for example).
Snacking
between meals.
From
week three you can introduce a square of dark chocolate like Aseem has with his
morning coffee. We encourage greater than 85% as it has the least amount of
added sugar.
RED MEAT
The
World Cancer Research Fund recommends a maximum weekly limit of 500g/week of red
meat and if possible eat less of the processed forms.
Beyond
that there are concerns that its consumption could increase the risk of colon
cancer. Although this still remains a controversial area we also advise to
stick within these limits as we don’t want red meat replacing all the positive
health benefits from the foods that form the base of the Poippi Diet.
Preferably opt for grass fed meat. That still means you can enjoy a weekend fry
up with a couple of rashers of bacon or sausages and some Bolognese courgetti
and a juicy 8 0z steak or Aseem’s Lamb curry during the week.
FAST
For
one 24 hour period each week you will not eat i.e fast. This is best done by
eating as normal until the end of the day and then not eating breakfast or
lunch the next day – consume fluids only such as tea, coffee, sparkling water –
we advise you do this on day 6-7 to start with.
If
you’re vegetarian can you follow the Pioppi Diet? YES! The key is to avoid
sugar and other refined carbohydrates, industrial seed oils and ensure you’re
getting in the daily extra virgin olive oil and a handful of nuts.
AlCOHOL
As
a nation we’re consuming way too much. And remember from the chapter on sugar
alcohol in excess has a similar metabolic effect on the body. So stick within
the current recommended limits of 14 units a week and drink like they do in the
Mediterranean, no more than a glass of red wine with your evening meal which at
that dose may even provide a benefit in protecting your heart and eventually
help you to drop dead healthy and happy. As they say in Pioppi "one glass a day
is the way to heaven”
After
week three you will have enough time to have experience life without sugar and
refined carbohydrates. You may realize that you miss bread, pasta, rice,
potatoes. We advise you to think of them as treats to have infrequently in
small amounts and most importantly listen to your body.
MOVE
Do
not sit for more than 45 mintes at a time - take 2 minute mini movement breaks.
Walk
for at least 30 minutes 5 days/week – make sure it’s a brisk one.
Spend
as much time as possible outdoors in and around nature (e.g parks, forests)
Take
the stairs wherever possible.
Increase
your movement by parking further away from the entrance to the shopping
centre/office etc.
BREATHE
To
reduce your stress levels, breathe in for 5 seconds then out for 5 seconds –
for 2 minutes x 4 times daily.
SOCIALISE
Make
an effort to increase time spent with friends and family each week.
SLEEP
Aim
for a minimum of 7 hours each night.
Reduce
exposure to blue light (phones, computers etc) for at least 2 hours before
bedtime.
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