Fruit diet Rapid weight loss
New book’s protein-rich program builds muscle mass
MED Professor Caroline Apovian’s new book, The Overnight Diet, promises rapid, permanent weight loss. Photo courtesy of Caroline Apovian
As director of the Nutrition and Weight Management Center at Boston Medical Center, Caroline Apovian is immersed in the science of dieting. Her book The Overnight Diet: The Proven Plan for Fast, Permanent Weight Loss (Grand Central Life & Style, 2013), written with Frances Sharpe, is the culmination of Apovian’s years of research on nutrition, obesity, and diabetes.
According to the School of Medicine professor of medicine and pediatrics, the high-protein, vegetable-rich, “fat-burning” diet can help people lose as many as nine pounds in the first week, while offering an abundance of food options, including chocolate. The diet, which calls for a one-day “smoothie” fast every week, has earned the endorsement of some medical peers, including Louis Aronne, director of the Comprehensive Weight Control Program at New York Presbyterian/Weill Cornell Medical Center, who describes the Overnight Diet as the easy-to-follow, rapid weight loss plan that dieters “are desperately looking for.”
BU Today asked Apovian about what makes this diet unlike the myriad plans preceding it, why protein is so important, and whether it’s really possible to lose weight while sleeping.
Apovian: This diet combines two approaches for weight loss and does not eliminate any foods. The one-day power-up is based on intermittent fasting and is translated into a day of drinking calories in the form of smoothies, which combine protein and fruits and vegetables; the second method is a protein-rich program to build muscle mass and prevent the shrinking muscle syndrome, plus stay full all day.
I have done research in methods of weight loss and weight maintenance. We have realized that as you get older, you need more protein, not less—the body loses one percent muscle mass per year after the age of 30. As you lose muscle your metabolic rate decreases and you cannot eat as much as you used to—therefore you gain weight, like most older people do—older than 30 that is.
You need eight hours of sleep per night—if you do not get that, the gut hormones, which produce hunger, are secreted in higher quantities, and you become ravenous. But you can lose two pounds overnight on the power-up first day of the diet. It is mainly water and salt, but you still feel great the next day, and revved up for the rest of the week.
The power-up day consists of three delicious smoothies and you drink those calories—they fill you up and you get enough protein to feed your muscles. The power-up first day can help you lose two pounds overnight, then the rest of the week you are on the six-day fuel-up with protein, fruits, veggies, and lean carbs.
All you need to build muscle and create afterburn, which means your metabolism stays up long after you stop exercising, is 21 minutes, four days per week. The exercises are short bursts of workload and keep your metabolism revved up.
As you eat less carbohydrates and sugars, less insulin is produced by the pancreas. Insulin causes salt and water retention, so less insulin means you diurese, or excrete, all that water and salt.
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Too rapid a weight loss?2006-04-07 20:32:47 by 60657gal
I'm a 50 y.o. woman, and I weighed 258 lbs at the start of the year, 103 lbs over my "ideal" weight. My New Year's resolution was to lose 50 lbs this year & 50 lbs next year.
So, by the end of March I had lost 25 lbs:
--9 lbs in January (got sick, lost appetite)
--4 lbs in February (some dieting, but little exercise)
--12 lbs in March (diet & exercise)
When one has a lot to lose, one does lose big amounts at the start, right? My concern here is losing too much too soon and being left with saggy skin, as I'm older and my skin is less elastic.
I exercise 4-6 times a week, both weight resistance and cardio
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