The Action Plan
Much to my horror , Dr . Berkowitz recommended a “ controlled-carbohydrate diet .” That doesn ’ t mean cutting out carbohydrates altogether . Rather , you restrict the types that significantly raise your blood sugar and thus your insulin levels — for instance , those found in soda , candy , and foods made with flour . Which happen to be the carbs I like the most . And , surprisingly , my don ’ t-eat list even included whole grains at first . The reason ? Although healthy for men with normal insulin function , whole grains still raise insulin levels . For me , that made them a food to avoid until I lost weight and saw improvements in my blood work , at which time I could add them back slowly in the form of high-fiber crackers or flaxseed bread .
The upshot is that this plan limited my carbs to those found in vegetables and fruit , which was a drastic change from my regular , carbohydrate-laden diet . After all , it meant I had to give up Entenmann ’ s night . ( I ’ ll leave the menu to your imagination .) So I wasn ’ t sure I could stick with it .
Enter Valerie Berkowitz . While Keith Berkowitz served as general manager of my diet , his wife , Valerie — a registered dietitian and director of nutrition at the Center for Balanced Health — took the job of head coach . She helped me create an eating plan that was user-friendly and required no calorie counting . Basically , my instructions were to eat only when hungry and to the point of fullness , incorporating the five simple rules that follow . I could eat as much meat and vegetables as I wanted , and was allowed 3 to 5 ounces of cheese and two servings daily of low-glycemic fruits — berries , melons , peaches , plums , apples , oranges , and kiwis . I was also advised to drink 80 ounces of water daily . Use these guidelines yourself and you , too , can lose 30 pounds in 3 months .
1 . Cut Out Fast-Digesting Carbs
For the most part , these are foods that are made with sugar or are high in starch , such as bread , pasta , any other flourbased food , potatoes , and rice . Because they all contain high amounts of glucose , they raise blood sugar quickly . “ This is the trigger that signals your body to release a flood of insulin ,” says Valerie . Eliminate these foods and insulin levels stay near rock bottom . And that simultaneously improves your health and speeds fat loss . In fact , when University of Connecticut researchers analyzed why low-carb dieters were so successful , they calculated that 70 percent of their weight loss stemmed from low insulin levels . ( One note : Because milk has a significant number of carbohydrates , it was also off-limits until my blood profile showed I was healthier .) you full ,” says Valerie . For an even greater fiber boost , I added a daily glass of Metamucil ( the sugar-free version ). If you ’ ve never taken Metamucil , its effectiveness in reducing your appetite is nothing short of amazing .
3 . Lying hip extension
Lie on the floor with your arms out to the side , knees bent and feet flat on the floor . Pushing with your gluteals and hamstrings , dig your heels down into the floor and lift your hips until your body forms a ramp that descends from your knees to your shoulders . Pause , then return to the starting position .
4 . Lat pulldown
Grab a lat-pulldown bar with a “ false ” overhand grip that ’ s just beyond shoulder width . A false grip means you place your thumb on top of the bar , alongside your index finger , rather than wrap it around the bar . Pull the bar down to your chest . Pause , and slowly return to the starting position .
5 . Russian twist
Grab a weight plate with both hands and sit on the floor with your knees bent and your feet flat . Hold the weight plate straight out in front of your chest with your palms facing each other . Lean back so your torso is at a 45-degree angle from the floor . Twist to the left as far as you can , pause , then reverse the movement and twist all the way back to the right as far as you can , and pause . Return to the starting position .
6 . Pushup
Support your body with the balls of your feet and with your hands , positioning the latter slightly wider than shoulder-width apart , palms flat on the floor . Straighten your arms without locking your elbows . Lower your torso until your chest is just a fraction of an inch off the floor . Push yourself back to the starting position .
2 . Eat More Vegetables
This may be the ultimate diet cliche , but there ’ s no question it works . In fact , a study of more than 2,000 low-carb dieters found that , on average , the biggest losers were consuming four servings of nonstarchy vegetables a day . That ’ s virtually any vegetable of your choice other than potatoes ( white , After each weight-training session , finish up with 12 to 15 min-
Cardio :
sweet , or fried ), carrots , and corn . “ Eating more produce utes of aerobic exercise — running , cycling , rowing — using an increases the amount of fiber in your diet , which helps keep intensity that you judge to be a 7 or 8 on a 10-point scale .
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