Petronella Ravenshear spent a long time following people who wanted to lose weight, until she found herself in need. After menopause, the dietitian went from 120 pounds to 140 pounds. She then designed a program that helped her get back to her original size. Overview.
Petronella Ravenshear, an American dietitian, was always skeptical when her patients came to her office explaining that despite their efforts, they could not lose weight. That was the case until she reached menopause.Thank God that’s what happened to me. I ate less and less, exercised more and got bigger and bigger.”, she shares at Telegraph.
It is true that with age, we tend to gain weight more easily. However, this is not only linked to menopause: it seems that most people are less physically active after 40. After 50, the metabolism also tends to slow down. If a balanced diet should be part of everyone’s daily life, it must be even more so after 40.
As her weight went from 54 kg to 63 kg, Petronella Ravenshear designed a program to get back to her original size. It was effective with an average weight loss of 2.5 to 6 kg in 16 days. The name of her program? The Humane Diet, aka HBD.
The HBD program, inspired by the Mediterranean diet
The goal of HBD is to reduce sugar, stabilize insulin release, and reduce inflammation by focusing on real, nutrient-dense foods. The program does not encourage calorie counting or restriction, nor does it encourage meal replacements in the form of bars or shakes.
The HBD program is largely inspired by the Mediterranean diet, considered, let us remember, as the healthiest diet in the world. The latter combines fresh fruits and vegetables, fish, legumes, lean meat… All enhanced with vegetable oils such as olive oil. It involves avoiding ultra-processed foods.
The only difference: HBD doesn’t put a lot of emphasis on legumes and grains, but focuses on vegetables and high-quality proteins like fish and eggs.
Petronella Ravenshear recommends always focusing on reasonable portions, even when it comes to fruits and vegetables. She reminds us that these are also carbohydrates, although beneficial and essential. She advises eating them at every meal, but not at will. And for good reason, they are sources of fiber, vitamins and minerals.
The first 16 days program: vegetables and proteins
The first 16 days, called The Resetshould only be done once a year. These are the most difficult. It is a radical detoxification of the body. Although the HBD program does not involve counting calories in the long term, for the first 16 days, it is a question of limiting yourself to approximately 700/900 calories per day.
Although long periods of calorie restriction can lead to a decrease in metabolic rate, scientific studies have shown that in the short term they lead to anti-aging effects, as well as benefits on blood pressure and longevity.
“In general, people are very clear about why they want to lose weight, the dietitian explains. If your goal is to lose weight, then commitment in the first 16 days is crucial. This is when most of the pounds with HBD are lost”, explains the expert.
In detail, the 16 days involve two days of vegetable consumption. This means, no oil, no grains, no dairy, no protein, no legumes, no alcohol. Avocados and tomatoes, although fruits, are allowed. Potatoes are not.
For the next 14 days, legumes, fruits, nuts or seeds and other protein foods are reintroduced. The dietician recommends 100 g of protein-rich foods and 100 g of vegetables for breakfast.You can choose between chicken, turkey breast (skinless), fresh salmon or two eggs. Or 35 g of sunflower and pumpkin seeds with a grated apple”.
Only one type of protein per meal
The goal is to eat three meals a day with a five-hour fast in between. The goal? To reduce insulin and give the digestive system time to eliminate undigested food and fiber.
Petronella Ravenshear recommends only one type of protein per meal.If we mix different proteins, we may absorb fewer pure amino acids than if we consume just one type.”.
Eggs are the perfect protein, according to the expert, because they contain all the amino acids (and in the right proportions).Protein builds our muscles, skin, hormones and immune cells”, adds the dietician.
What happens in the body after 16 days
By the 17th day, the main effect of the detox will be weight loss. More importantly, blood sugar levels will stabilize, so you will be less hungry than before. “People also have more energy and are in a better mood,” says the nutritionist.
“As the inflammation is already reduced in the first two weeks, the pain you may have is also less, sometimes even completely gone.”.
