Dr. Bean’s PP Diet (Protein and Productivity)
The battle of the bulge, and the battle of wasted time is alive and well. The citizens of this great country are suffering from prosperity and it’s killing us, one spoonful at a time.
I have a simple solution. It’s simple. Don’t try to overcomplicate it. Just do this:
In the morning – hit the gym, get in some mild cardio to get the pulse going and loosen up those joints. Then, transition into some strength training to maintain lean muscle mass.
Within a couple hours of your workout get 20 to 30 grams of protein in you. That could be beans, eggs, fish, nuts, seeds, chicken, beef or a combination of them all, but I would recommend plant based proteins over animal. The bottom line is to get 20-30g of protein. And don’t get weird here, look up the amount of protein per serving of each of these and you can figure out how much of it you need to eat to get 20-30g of protein. Don’t worry about the fat content, it doesn’t matter at all. If you’re a coffee drinker, go ahead and if you’re a full sugar vanilla late kind of person it will affect your results, but you’ll still get them.
Then – starve, don’t eat again until that evening, the later the better. “But you shouldn’t eat just before you go to bed, right?” Wrong. If you eat a big meal and go to bed an hour later, I promise you’ll sleep like a baby. It’s natures best remedy for insomnia I’ve ever seen. You’ll get a good insulin spike from your meal and then when it all comes crashing down 30 minutes to an hour or so later, nighty night.
Does this mean you’ll get hunger pangs during mid-day? You sure will, but don’t give up and for many the hunger doesn’t hit until about 2 or 3pm. Give it a week or two. You’ll get used to it and eventually it’s a breeze. In the beginning, I do think it is a good idea to have an emergency stash of alternatives to food. Like… chewing gum, coffee no cream or sugar, non-calorie drinks, tea, sugar free sports drinks. You get the idea, something that’s not going to give you an insulin spike. If you eat anything or drink sugar you get insulin, and that’s bad – the whole idea here is to have very little insulin in your system for up to 10 hours. In just those 10 hrs. after your morning meal of 20-30g protein, your body will be burning through your glucose reserves, exhausting them to the point of fat burning and beginning some amount of autophagy – google it. Starting the day with protein only, gives you the opportunity to keep insulin low all through the morning as well.
Remember, insulin is your fat storage hormone. So, if your evening meal is the only time of the day that your insulin is elevated, you can’t go wrong!
As far as your evening meal and what to eat? I don’t care. Obviously, the closer you stick to a healthy Mediterranean diet, or DASH diet, or plant-based diet the better you’re going to do. Remember to eat your vegetables and fruits (ideally berries) first and as much as you can before the protein and carb intake. And remember to go easy on the refined processed carbs if you can, go for the complex carbs, ie. vegetables and whole grains.
With this kind of a program you are set up for success to manage and maintain your weight. In the beginning you’ll lose all kinds of weight, it will just melt off magically overnight. Over time the weight loss will slow after a few months of doing this. Eventually when you’re thin, your body will simply be adapted to eating this way and you’ll love the way you look.
I love this routine. It makes for such a productive day. I don’t have to use my lunch break to go look for food – I can work right through my day. I can plan activities during my lunch break because I’m not trying to figure out what to eat. If I need the down time at lunch – great, I can go find a park bench and take a nap, go to the department store for that return I needed to make but had been putting off because I didn’t want to disrupt or interfere with my time allotted for food consumption. When you take food out of the equation for your mid-day break it opens a whole world of possibilities.
Instead of foraging for food, you may go for walk instead listening to some audiobooks, return some phone calls, return some emails, get your car washed. The point is, you’ll not only be ready for your summer swimsuit, you’ll be way more productive throughout your week.
Word of caution: If your routine is to go to lunch with co-workers and pig out. Find new friends or get them all on the same routine – you simply won’t be able to maintain this lifestyle if everyone around you is pigging out.
Dr Robert Bean