Does the 4 3 Diet Work
Intermittent fasting doesn't mean going without every day. Here's everything you need to know about Gabriela Peacock's 4:3 diet plan.
We've all heard of the 5:2 diet – where you pick two out of the seven days of the week on which to fast, eating around 500 calories on those days. Gabriela prefers the 4:3 diet approach, her concept of alternate-day fasting, which is split into three 'fasting' days, three 'mindful' and one 'magic' day. She's an advocate not only because 'it has the most research behind it in terms of effective, healthy weight loss', but because it's simple – and works quickly. Fasting helps lower inflammation, helps beat diabetes by improving insulin sensitivity and can also kick-start the immune system – not to mention improve rate of cellular repair, effectively slowing down ageing.
'Intermittent fasting gives the body a bit of a shock, and by doing so it will become more resilient. A vast amount of research supports the effectiveness of fasting for sustainable weight loss, as long as you don't compensate by eating much more the rest of the time,' says Gabriela.
'I wanted to create an amazing weight-loss plan where you will see results in the first two weeks. Because if you don't see results fast, or it's too difficult, you'll lose motivation and won't stick with it. That's where the 4:3 comes in,' she explains. 'What I've found works is controlling yourself one day then not having to the day after. It's three nonconsecutive days of fasting, and you can plan those around your social life. There is always a light at the end of the tunnel, and it is definitely doable if you choose the right foods.'
On the three mindful days you don't count calories, but ensure you follow the blood sugar balancing protocol – three meals, plus two snacks, with protein included in every one.
On the magic day – well, 'I want you to go crazy and eat what you want, drink what you want and really enjoy yourself,' Gabriela says. 'From a psychological view point, it's important to have something to look forward to: eat a lot of cake, drink wine and know that it will be fine. Like fasting, it's a shock for your metabolism – and that can be good for it, because changing a pattern builds your body's resilience.
'It really helps with loss of weight carried around the middle – the most dangerous area to carry fat as those tissues are the most active in prompting inflammation,' adds Gabriela.
The proof is in the results – in just two weeks on the 4:3 diet plan, Gabriela has seen clients lose between 1.7kg and 3.8kg.
The 4:3 diet plan: What does 500 calories a day look like?
Gabriela shares three of her typical fasting menus recommended for women
BREAKFAST Overnight oats made with 30g oats, 50ml milk, 20g blueberries
LUNCH Pret A Manger Pea and Mint Soup (220g)
DINNER Three-egg omelette, two cups spinach, six cherry tomatoes, half a slice rye bread (25g)
BREAKFAST2 slices (60g) smoked salmon, one slice rye bread (50g), black pepper and lemon
LUNCHKoko yogurt (100g), 50g blueberries
DINNERChicken fillet (70g), butternut squash (80g), two cups cubed aubergine, medium courgette, tomatoes (100g)
BREAKFASTThree egg whites, scrambled, four asparagus spears, six cherry tomatoes
LUNCHHalf a New Covent Garden Creamy Vegetable Soup (300g), one wholemeal mini pitta
SNACK Two Quorn cocktail sausages
DINNER1 pack Zero noodles, small courgette, ten mushrooms, 75g prawns, three tbsp soy sauce
Why fat can be fatal
Losing weight can help you live longer
Fat is much more than an aesthetic issue – it affects many aspects of our health and wellbeing, and carrying too much of it can ultimately shorten our lives, explains Gabriela. 'It's never the weight alone that's the concern – it's what it can lead to.'
Decades of research has shown that being overweight or obese is a risk factor for cardiovascular diseases (resulting in heart attacks and strokes), certain types of cancer, and issues as wide-ranging as infertility, asthma and psoriasis.
One of the most well-established links between obesity and ill health is the role it plays in diabetes, says Gabriela. Recent research has shown that fat tissue is more than just a storage system; it releases inflammatory proteins which can trigger changes in our metabolism and increase insulin resistance – leading to such conditions as type 2 diabetes (which occurs when your cells become resistant to insulin, the hormone that regulates how your body uses sugar and fat). Over time, the consistently high level of sugar circulating in your blood can lead to complications with your heart, eyes, kidneys and feet.
'When you lose the excess weight, you lower your risk of all these illnesses – and ultimately, premature death,' says Gabriela. There are other benefits, too. 'You can also improve your energy levels and quality of sleep.'
Why inflammation is the biggest risk to your health
Excess fat can cause inflammation, which can set off a domino effect of damaging changes throughout the body. Inflammation is part of our body's immune response, bringing blood cells to attack infection or heal injuries. But when it becomes chronic, as it can when we are carrying too much weight, it has a host of negative effects.
'This sort of inflammation is a risk factor for all sorts of diseases – not just diabetes but also hardening of the arteries, stroke, skin conditions, depression and cancer,' explains Gabriela. But losing weight – reducing the amount of fat tissue – can reverse inflammation as well as the risks it can pose.
'Although our genes can make some of us more prone to weight gain than others, ultimately, we can take control of our diets and lifestyles and effect the necessary changes,' she says.
The food choices we make can also contribute to inflammation – or combat it, says Gabriela. She recommends avoiding added sugar and refined carbohydrates, which provoke inflammation by sending blood sugar soaring, and to instead eat more anti-inflammatory foods. 'These include oily fish, nuts and seeds – the omega-3 fatty acids in these have been demonstrated to reduce the production of inflammatory markers in the body,' Gabriela says. She also advocates eating 'dark leafy greens including kale and sprouts, as well as purple foods such as blackberries and blueberries', as these all contain a variety of chemicals, such as polyphenols, flavonoids and anthocyanins that are linked to reduced inflammation.
She's also a huge fan of turmeric, which you can find in many curry sauces or as a standalone supplement, because it contains curcumin – said to be very anti-inflammatory. 'There's also evidence it may alter gut microbial composition; having healthier gut bacteria is also linked with lower levels of inflammation and good weight management.'
How to balance your blood sugar levels
'Our blood-sugar level dictates how hungry we feel, as well as how tired or energetic,' says Gabriela. 'If you have low energy, if you can't sleep, if you have cravings, if you struggle to lose weight – you need to balance your blood sugar.'
Blood sugar is produced when we break down the sugar from food we have eaten to provide an energy source for our cells. Sugary foods and simple carbohydrates such as white pasta are broken down quickly and absorbed rapidly, causing a quicker, higher rise in blood-sugar levels than a complex, high-fibre carbohydrate such as a sweet potato, or a protein (such as cheese or meat). In response to a rise in blood sugar, insulin is released.
'Insulin is like a taxi: it takes the sugar into our cells, where it is stored,' explains Gabriela. 'This prevents blood-sugar levels from getting too high. But when we eat lots of simple carbohydrates, the pancreas releases lots of insulin. This not only promotes storage of blood sugars as body fat, but it also tells our body that there is plenty of energy available, and that it should not burn any fat.
The key is to stabilise blood-sugar levels, says Gabriela, which means 'we won't produce too much insulin and will allow our body to utilise our stored energy instead – the body fat.'
The power of protein
The best way to balance blood sugar is by eating complex rather than simple carbohydrates – rye bread over white, for instance – but, crucially, Gabriela says you should always balance this intake with protein.
'If you combine protein and carbohydrate, it takes longer to digest and sugars are released much more slowly, meaning there is less of a spike in blood sugar or insulin. So never have toast plain or just with butter or Marmite – have it with cheese or eggs. There is nothing wrong with big snacks as long as the carbs are matched with protein.
'My ideal snack in the afternoon is oatcakes with hummus or some nice toasted dark rye bread or pumpernickel bread with loads of turkey ham on it.
'Within a day you'll find your energy levels have improved. It's quite amazing for someone who was always exhausted by mid-afternoon and relied on that sugary crutch of a cake and a coffee.'
Gabriela's five weight-loss golden rules
1. AVOID DRINKING COFFEE ON AN EMPTY STOMACH
'Enjoy your daily coffee or two, but never on an empty stomach. Caffeine prompts the release of glucose from the liver. This causes a spike in blood sugar, and cravings follow – even though you didn't eat anything sugary,' says Gabriela. Pair that coffee with a high-protein breakfast or snack, such as greek yogurt.
2. DITCH LOW-FAT
Make sure that yogurt is full-fat – low-fat foods are a false economy. Low-fat versions are not as filling and may have fewer calories, but often replace these with sugar or sweeteners. The original wholefood is always best, says Gabriela.
3. EAT CHEESE BEFORE DESSERT
Something full of protein – and flavour – will fill you up in a way something sweet simply can't, says Gabriela. 'So eat a piece of cheese before something sweet. The protein promotes satiety and will stem the urge to overeat the sweet stuff. I also love to drink a salty hot broth after my dinner on fast days – it has perhaps 20 calories in it but is tasty, warming and filling.'
4. CHOOSE THE CHEWIEST FOOD
Eat lots of fibrous vegetables. Fibre fills you up, and is important for digestion and your gut microbiota – the 'good bacteria' in your gut, which research shows may be linked to weight. 'Eat more veg and choose the high-fibre ones – especially cruciferous vegetables such as broccoli, which are also good for liver health. And eat whole fruits over smoothies or juice,' says Gabriela. Not only is it more satisfying, whole fruit is absorbed more slowly in the gut so you don't get as high a spike in blood sugar.
5. DON'T SKIP CELEBRATIONS
'If my patients come to me before Christmas or a big holiday I almost always tell them, "Stop, don't worry about what you are eating for a couple of weeks, have a nice time with your family. Come back to the plan afterwards, it will still be there,"' says Gabriela. 'You can't be too obsessive. It's very normal to dip in and out. It's very normal to gain one or two kilos. But with these principles I'm giving you the power to rebalance your body again when you want to.'
We strongly advise consulting your doctor before embarking on any diet plan. You should also discuss your medication if necessary. The eating plan is not suitable if you are pregnant, breastfeeding or underweight. For more information, visit Gabriela's website gpnutrition.com
Report: Libby Galvin
Source: https://www.you.co.uk/gabriela-peacock-4-3-diet/
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