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State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet Paperback – June 7, 2016
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About the Author
Holly Wyatt, the Anschutz Center's Associate Director, is a physician and clinical researcher at the Center for Human Nutrition at the University of Colorado and the national director for the Centers for Obesity Research and Education. She lives in Denver.
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Just decreasing calories is a temporary fix. You gotta move. Every single day. The book wants you to work up to 70 minutes a day, 6 days a week with a rest day. There's no magic pill, no fancy formula, and no expensive shakes. Good/Smart calories in, as many calories out in activity as you can get.
Phase 1/Those first two weeks? *Not* overly enjoyable - but I experienced waaaay less rage than I did with Whole30. I didn't lose the "it could happen" 8-10lbs in 2 weeks - I lost 3-4. I'm down 14lbs after 9 weeks, way more inches than I'd expect out of "just" 14lbs, and my energy level is the highest it has ever been.
The meal plan is easy enough, you just fill in the blanks. You should have 4-6oz lean protein (I'm guessing this plan might be tough for non-meat eaters?) and at least one "veggie carb" (ha) at each of your 6 meals. At up to 3 of those meals, you can add a carb. And at 2 of those meals, you can also add a healthy fat. It's easy enough to fill out the blanks and if you think about it, also very similar to 21 Day Fix portions. I have never eaten more than 5 meals (and those are really rare, it's almost always 4) of the 6 recommended daily meals. I track calories (even though the book says not to worry about it) in MFP and those 4-5 meals put me in the range of 1250-1600.
Your choices are to die of boredom with repeating the same veggies over and over or quickly learn to think outside the box in phase 1. It's not your run-of-the-meal "traditional" low carb diet - those obviously just don't work - but the first two weeks are pretty lean carb-wise but you do get up to 3 servings, albeit from very limited carb choices. Happily, oatmeal is one of those and I'm a huge oatmeal fan. Also led me to discover PB2.
A standard Phase 1 day for me:
Bkfast - oatmeal with pb2 + either 6 egg whites scrambled with veggies or a cup of greek yogurt or cottage cheese
Lunch - usually leftovers from the night before like chicken fajitas served naked or lettuce wrap-style with lots of pico and grilled peppers & onions or turkey meatballs with marinara, served over zoodles.
Afternoon snack - 1 cup greek yogurt + 100-calorie pack of nuts
A few dinners - chicken fajitas, meatballs & zoodles, salmon, roasted asparagus, roasted broccoli with lemon, red pepper flakes, and lots of garlic; a skinny grilled chicken parm with marinara, over zoodles, and tomato-basil-balsamic salad. Eggplant noodles with tomatoes, basil, and grilled chicken. Balsamic roasted tomatoes over salmon... There's no reason to eat plain chicken and steamed broccoli. Like, ever.
Phase 2 brings on more choices, berries and sweet potatoes (yay!), avocados (double yay!), and a weekly cheat meal (aka: wine and cheese for dinner). But that cheat meal (wine and cheese and more wine) is HUGE for psych. Your closed-on-Sunday spicy chicken biscuit with honey indulgence will NEVER taste as good as it did before, though.
A standard Phase 2 day for me:
Breakfast - green smoothie or one of my trusty phase 1 breakfasts (but I cut the oatmeal in half and add 1/2 a cup of berries)
Lunch - Turkey wrap with hummus, lettuce, tomatoes, roasted peppers, onions, and cucumber. Options open greatly with the ability to have a ww tortilla although I prefer to use the Flatout Multigrain or a ww sandwich thin because 1 of those has approx the same nutritional values. And the flat-out is large enough to cut in half.
Afternoon snack - Add a 1/2 cup berries to yogurt+nuts.
Dinner - Options open with addition of sweet potatoes and avocados. Use your microwave and a 4oz chunk of sweet potato to make a generous serving of sweet potato chips to serve along side real guacamole on taco night. Spiralize sweet potatoes and serve topped with bbq chicken, pico, and avocado.
The book is a quick read. I'm pretty proficient in the kitchen, tailoring already-favorite recipes to be "SoS compliant" so I haven't tried very many of the provided recipes (although I am making the muffins tomorrow). If you can swing it, look at getting a spiral vegetable cutter. I have one of the fancier ones with 4 blades and it has come in handy for creating pasta stand-ins and is just overall a big help with making veggies un-boring.
The premise of the diet is eat small meals many times a day with lean proteins, veggies and a few good for you carbs -- all from provided lists. Exercise daily. Have the right mindset going in (find your why and make it your mantra!). Don't measure calories - measure portions. And, explore the word of vegetables.
It's do-able, and it works. --- I will say, this diet will NOT work as written for vegetarians. It tells you that. So, if you are a vegan, maybe keep looking.