The Gene Smart Diet Plan
The Gene Smart Diet is a diet plan structured on how your genes work is the central key to weight management and reducing your risk of diseases. Floyd Chilton PhD founder of Wake Forest University program in molecular medicine founded this genetically centered diet plan. This five-week program emphasizes which foods your genes work well with. By mixing the right foods and regulating proper portion sizes you can set up lasting weight loss and optimal health.
This diet plan is set on five basic principles:
- Increase the intake of polyphenols
- Increase fiber intake
- Reduce calories
- Add omega 3 fatty acids
- Exercise regularly
Polyphenols are the more dark-skinned whole fruits, vegetables, green tea, legumes, nuts, seeds, red grapes and cherries. These foods are associated with enhancing protective genes and regulating metabolism. This diet plan fiber intake is up to 30 grams of fiber per day to control cravings and improve weight loss. Reduce daily calorie intake by 20% to 30% of what is needed to maintain your current weight. Balance the proportion of omegas-3 and omega-6 fatty acids in the diet by eating fish or taking supplements. The exercise regime in this diet plan consists of moderate exercise of 30-minutes, two days per week. Light circuit training 15 to 20 minutes, two days per week and rest two days per week.
The Gene Smart Diet contains three phases but before you start this diet plan your first day is a soup fast, celery soup is recommended yielding 575 calories for the day. It’s recommended to fast once a week throughout the entire process.
- Phase 1: Adaptive Response – A three-week low calorie intake of 1,600 per day with meals and snacks. Dieter is to stay on this phase until they reach their ideal weight.
- Phase 2: Preconditioning – Lasts two weeks in which meals and snacks increase to about 1,800 calories per day. Dieter also increases level of physical activity at the same time as increasing intake of polyphenols and omega 3 fats.
- Phase 3: Optimal Maintenance – Allows the average 2,000-calorie intake per day. At this stage 4-6 ounce red wine and 1-3 ounces dark chocolate are permitted each day. The goal of this phase is to balance the amount of calories that you eat to equal with those that you burn to maintain weight control. Continue to consume a high intake of polyphenols and omega 3 fats as well as sticking to the regular exercise schedule.
Recommended food staples in this diet plan include salmon, crab, shrimp, lean meat, whole grains, fruit, vegetables, low-fat dairy, eggs, nuts, legumes, red wine and dark chocolates.
Health practitioners state that this is a nutrient-rich, heart-healthy diet that can help you lose weight and improve your health. This diet plan helps decide which genes express themselves by what you’re putting on your plate, which in turn can improve your health by reducing the likelihood of certain chronic diseases, slowing down the aging process and accelerating weight loss.