The Diet 3 Steps is widely spoken and it seems that is here to stay. Find out all about this diet, including their positive and negative points!
Surely that should have already heard of Diet 3 Steps, either through its television channel preferred, radio program or work colleague.
Effectively, this weight loss program is here to stay and seems to have already made fans across the country.
But what is even the Diet 3 Steps? And what are your positive and negative points? Come and find out!
WHAT IS THE DIET 3 STEPS?
The Diet-3 Steps was born in 2006 and aims to give response to several cases of failure in weight loss.
This diet promotes fast slimming, which uses a nutritional approach hipoglucídica and moderately hiperproteica, or with a low quantity and constrained carbohydrates and a moderate contents of protein.
HOW IT WORKS THE DIET 3 STEPS?
The Diet 3 Steps is based on the Method of 3 Phases: Catabolism and Coaching Nutrition.
Method 3 Phases is based on the food restriction accompanied by the intake of food supplements non-pharmacological, that are intended not only to compensate for the dietary restrictions that are made, as also increase weight loss.
The division into 3 distinct steps relates to the 3 main objectives of the diet:
Step 1 – Accelerate the metabolism and encourage it to use the stored fat as a source of energy;
Step 2 – Study the metabolic profile of each patient, through weekly changes of diet and introductions gradual food. In this step, also stimulates the metabolism, depleting their fat reserves;
Step 3 – Provide the patient with strategies of weight management, so that in the future, be able to maintain and manage your weight, adopting a healthy lifestyle.
The first 2 steps have the goal of weight loss, while the 3rd step is directed to the maintenance and weight management.
WHAT IS THE AMOUNT OF WEIGHT LOST?
In the 1st step, you lose, on average, 1 to 2kg per week, and lasts 3 to 4 weeks.
Then, it transits to the 2nd step, where the loss is between 0.5 to 0.8 kg per week. This step lasts for the time that is needed until you reach your ideal weight. The more weight you lose, the more time will be in this step.
In the 3rd step, the goal is to maintain the weight you have gained. This begins to be a gradual decrease in the supplements that is accompanied by an increase in the intake of carbohydrates.
It is in this phase that you acquire healthy eating habits that should follow thereafter, and how to compensate for the excesses of the festive occasions.
POSITIVE POINTS OF THE DIET-3 EASY STEPS
1. TEAM OF SPECIALIZED PROFESSIONALS
The follow up is always performed by a nutritionist or dietitian that not only adapts the diet to each person as also clarify any kind of doubt and motivates the optimization of the results.
All of the nutritionists and dietitians from the Diet 3 Steps are entered in the Order of Nutritionists and on the Regulatory Entity of the Health.
2. SCIENTIFICALLY PROVEN METHOD
Method 3 Phases is scientifically proven with regard to its effectiveness, having the study “Effectiveness of a Diet Hipoglucídica in Individuals with overweight and Obesity”, held in 2009, been presented in the XIII Congress of the Portuguese Society for the Study of Obesity and the IX Congress on Food and Nutrition organized by the Portuguese Association of Nutritionists.
In 2011, was also carried out a new study, where it was proved the effectiveness and adherence of patients to the method. This second study was presented at the II Congress of Dietetics and Nutrition in March 2012.
3. WITHOUT GOING HUNGRY
In the Diet 3 Steps, it is advised that you make meals from 3 in 3 hours. In addition, as it is a diet moderately hiperproteica and rich in fiber, this promotes the feeling of satiety, and the more likely it is that you do not feel hungry.
Already with the “inconsolability”, there is nothing to do!
4. PORTUGUESE DIET WITH RECIPES AND TIPS
As the Diet 3 Steps was created and developed in Portugal, this is adapted to the eating habits of the Portuguese population, being that it uses foods that are found easily in any supermarket or local market, not forcing the use of substitutes food meal.
Soon, foods such as cod, bread, cold meats and others are included in the diet, but always with some moderation.
Throughout the program, are also made available to the tips and recipes adapted for the patient but also suitable for the whole family.
5. MAINTENANCE OF LEAN MUSCLE MASS WITHOUT SAGGING
Due to the fact that of the Diet 3 Steps to be moderately hiperproteica and hipoglucídica, the body will use the fat reserves as energy source, thus sparing the booking muscle.
This mechanism, associated with the promotion made by the nutritionist/dietitian in the practice of physical exercise, you will not lose lean body mass and the skin will feel firmer and less sagging.
6. CONSTANT MONITORING
The monitoring is done through weekly consultations, with the cost of 7.5€, allowing a better evolution of the patient, a constant motivation and a continuous assessment of the response of metabolism to certain foods.
In addition, there is also a telephone support available permanently with their nutritionist/dietitian.
7. USE OF DIETARY SUPPLEMENTS
The supplements used in the Diet 3 Steps are an essential part of the diet, not only because they compensate for the dietary restrictions, but also because they will help weight loss, enabling you to achieve results more quickly and in a healthy way.
In the background, this is what we all want, isn’t it?
The supplements are composed essentially of plant-based and adapted based on the history of the individual patient and phase of the program.
NEGATIVE POINTS OF THE DIET-3 EASY STEPS
The price per query in the Diet 3 Steps is 7.5€. Seems ideal, no? However, as mentioned above, the intake of supplements during the diet is mandatory, for the reasons already referred to and these-expensive-in considerably.
The price of supplements in the first query is around 70€ and it is stated that the monthly spend is around 120€. Although not a fortune, is not exactly cheap, especially if we think of individuals that need to lose a considerable amount of weight and you will have to do the diet for a few months.
However, everything is relative, and it is important to use the price as an additional incentive, being that as best to follow the recommendations, the more quickly reaches its optimal weight, and less will have to pay.
2. POWER LINE
To this point the negative turns out to go against the previous one, but in another form. The power supply line of the diet 3-step is great.
Great for the taste buds, great for a day-to-day busy, but bad for the wallet.
The power supply line is not required in the diet, but helps to comply with the recommendations when you already longs for a treat.
Even knowing what are the foods that satisfy both the hunger and the cravings for sweets, the price is much higher than the competition present in the supermarkets.
3. REQUIREMENT OF THE DIET
Food supplements, although help in weight loss, not do miracles if the diet is not adhered to rigidly.
Therefore, it is important that you go mentalizada that there will be restrictions and cuts in your diet.
However, the first week is the worst and if everything goes well, from there it will be always to add food.
ANY PERSON CAN DO THE DIET 3 STEPS?
The Diet 3 Steps is intended for individuals between the ages of 16 and 75 years old. Some diseases, such as cancer, heart failure, pulmonary or severe hepatic, type I diabetes and inflammatory bowel disease are exclusion criteria, being that, in these cases, may not carry out the diet.
However, if you have questions about your specific case, you should go to a point of query, and check!
WHERE TO START?
The Diet 3 Steps offers a trace free conducted by a nutritionist/dietitian, and this can be done in any of the 245 points of consultation throughout the country.
In the trace, an assessment is made of the weight, % fat mass, % lean mass, visceral fat and abdominal girth.
After this evaluation, and if there is no contraindication, a presentation is given of the diet, and, if the understand, may in the end, pass already to the first query, or select one for the following week.