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THE 3-WEEK DIET—INTRODUCTION MANUAL
In general, animal proteins (meat, fish, poultry, cheese, eggs) are considered “complete proteins.”
The “incomplete proteins” are those that are vegetable based, usually in the form of grains, le-
gumes, nuts and seeds. To get enough essential amino acids through vegetable protein, one usually
has to combine several different food groups together in a strategic combination.
Breaking down and processing protein takes a lot more energy and much more time than it does
to break down other nutrients. In other words, the body has to work a lot harder to digest protein
than it does with carbohydrates and fat.
The extra energy it takes to break down and process protein reduces the amount of energy your
body receives from that food it consumed. Also, because it takes longer to break down and to as-
similate protein, the process of emptying the stomach takes longer as well, which causes us to feel
full longer, which reduces hunger pangs.
It is believed that the body can only use about 50% of the protein we eat. This means the other
50% is eliminated from the body as waste because protein is not stored in the body the same way
that fat and carbohydrates are. So, when you eat calories primarily from protein, you can rest
assured that these protein calories are repairing and rebuilding your body with the excess being
eliminated as waste. The extra protein will not be stored as body fat. As you will see, this is in stark
contrast to excess carbohydrates and fat we eat, which are stored on our bodies in our fat cells in-
stead of being eliminated.
Adding protein to your meals causes your body to release a hormone called glucagon. Glucagon
works to slow down the harmful effect of excess carbohydrates from being deposited into our fat
cells. It does so by slowing the rate of absorption of those carbohydrates. Additionally, there are
new studies that have shown that when the body releases glucagon (by consuming protein in your
diet), it also works to stimulate fat-burning by freeing up your stored body fat, so that it can be
used to fuel your body.
As you will see, when we increase protein consumption and significantly decrease the amount of
carbohydrates we consume, we benefit from a dual fat-burning effect. On one hand, when the
body does not have carbohydrates to turn to, to fuel the body, it begins to use stored body fat.
Secondly, the release of glucagon into the body appears to have the added effect of attacking the
fat stores that the insulin has worked to preserve. The 3-Week Diet is strategically designed to take
advantage of both these events.
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