The X Diet theory. There is a lot of confusion about what to eat or not eat when trying to lose weight
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The X Diet theory
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There is a lot of confusion about what to eat or not eat when trying to lose
weight. We are all very aware of the ‘no carbohydrate diets’ which result in
rapid weight loss and an even more rapid weight gain when you eventually fail to
continue with this very difficult diet. ( “Diet” is low in carbohydrates, it is
not an eating plan that can become a way of life.)
On the other end of the spectrum there are diets that tell you to eat as many
sweets, breads, muffins, pasta, etc., as you like, as well as eating as much
sugar, fructose, honey and molasses as you can. In other words you can eat as
much carbohydrate as you want as long as it is fat free. The theory behind this
type of diet has its pros and cons. Lets start by looking at the positive.
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Firstly if you increase your intake of carbohydrates, your body automatically
increases its ability to burn those carbohydrates. This essentially means that
your body will automatically neutralise the excess intake rather than storing it
as fat. NB. The same does not apply to excess fat intake – this means that any
increased intake of fat will result in increased fat storage rather than
increased fat burning.
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Secondly, if you overindulge on carbohydrates today, your carbohydrate stores
get filled up and your body automatically signals to you to eat less
carbohydrate tomorrow. Again the same does not apply to fat intake, as your
body’s ability to store fat is endless. The X-Diet...
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What’s the theory?
This diet shares its theory with the Atkins plan. By limiting carbs, blood sugar
levels are controlled, which in turn, reduces the amount of insulin that’s
released into the blood stream. This encourages the body to burn fat as its main
source of energy with the result that weight loss occurs. Through helping to
control insulin levels, this diet also prevents or treats a condition called
Syndrome X or insulin resistance, which makes us vulnerable to being overweight
or obese, and gives the book it’s title.
What does the diet involve?
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The X-Factor Diet is similar to the Atkins diet. There are two programmes to
follow – Ketogenics or Insulin Balance – depending on how much body fat you have
to lose. Both are effectively low-carb, high-protein diets but Ketogenics is the
stricter plan of the two and is only suitable for women with more than 35
percent body fat and men with more than 22 percent body fat. Ketogenics limits
carbs to a tiny 20g a day (most of us eat 250-300g a day) and recommends 50
percent of calories come from protein, 20 percent from carbs and 30 percent from
fat. Insulin Balance is lower in protein and higher in carbs with 35 percent of
calories coming from protein, 35 percent from carbs and 30 percent from fat.
What can I eat?
As with the Atkins diet, high-carb foods like bread, potatoes, pasta, rice,
cereals and beans are out, although more fruit and veg are allowed on the
Insulin Balance plan. Palm sized portions of lean meat, chicken, fish and eggs
are allowed and the emphasis is on choosing fats that are rich in heart-healthy
monounsaturates rather than filling up Atkins-style on cream, butter and fried
food.
How much weight will I lose?
With the strict plan, women can expect to lose 4-12lb and men, 8-16lb in two
weeks. After this, weight loss slows to 1/2-2lb.
What else does the book include?
Lots of theory about why low-carb, high-protein diets work, a 14-day diet for
each plan, recipes and detailed information about Syndrome X.
Juliette’s verdict on the X-Factor Diet
This has a lot of similarities to the Atkins Diet. Whichever plan you follow,
the balance of the diet is still a long way from current healthy eating
guidelines that recommend 15 percent of our calories should come from protein,
50 percent from carbs and 35 percent from fat. Meanwhile, there’s still not
enough evidence to prove that low-carb diets work any better than
reduced-calorie diets to aid and maintain weight loss.