Weight watchers will be delighted to learn about a diet plan that guarantees lasting weight loss results without limiting their regular meals to unappealing items. Introducing the PHATT diet, which is unlike other diet programs in that it emphasises real food rather than restricting certain food types in order to reduce calorie intake and ensure rapid weight loss.
What is a PHATT Diet?
The PHATT diet is a nutritional guide and weight loss program that aims to help people lower their overall cholesterol and triglycerides levels while also lowering their blood pressure and reducing the risk of heart disease and stroke. Putting Health At The Top Pty Ltd. developed PHATT, hence the name of this diet for weight loss, which focuses on achieving optimum gut health by eating plenty of protein from fish and plant-based foods, such as fruits, vegetables, nuts and whole grains, as well as taking nutritional supplements for enhanced energy levels.
This type of diet program is divided into three phases that each serve a specific purpose and target certain areas of health. The PHATT diet plan also encourages regular exercise as well as decreasing your intake of refined sugars and fats, such as those found in processed meats like bacon and hot dogs.
What Are the Benefits of a PHATT Diet?
Following the PHATT diet plan can reduce the risk of cardiovascular disease by up to 50% and lower cholesterol and triglyceride levels by up to 40%. Those who have been doing the program for quite some time claimed that they've also noticed the following:
- An increase in energy levels
- Reduction of excess weight
- Higher muscle mass
- Relief from chronic pain
- Improved sleep quality
- Improvement in skin conditions
How Does It Work?
To get the most out of a PHATT diet, you must follow the program's entire food structure for at least 8 to 10 weeks before quitting or changing anything. Health professionals who are trained in the PHATT program can guide you through your weight loss journey. However, you may want to seek medical advice first if you have any dietary requirements or a pre-existing condition, as this type of diet targets low calories per day.
The first phase of the PHATT diet focuses on helping you lose weight in a safe, healthy way by limiting the intake of carbohydrates and sugar to heal the gut. Replacing them with complex carbs, which are high in fibre, can help control blood sugar levels and reduce cravings for sweet foods.
During the first three days of your health journey, you will be focusing on meal replacements since you need to limit your carbohydrate intake to 15 grams or less. This is equal to about 3 cups of any vegetable combined together. After four weeks, you can move up to 20 grams of complex carbs each day if you are determined enough to stick with it and follow the rules perfectly.
The second phase covers 27 days, or longer depending on how quickly your body responds. It aims to detoxify your body by limiting your fat intake until you reach 5% of your original body mass. In this weight loss step, you also need to eat plenty of high-fibre foods to control your cravings for carbs and sugar.
Stage three of the PHATT diet plan encourages you to transition from a calorie deficit into a sustained weight-maintenance plan. This can be done by adding PHATT foods that have a high satiety value, but are still healthy. Examples of PHATT foods for this stage include nuts and whole grains.
What Foods Comprise a PHATT Diet Plan?
The PHATT diet is designed to help your body get rid of excess weight by controlling your calorie intake without leaving you feeling hungry. It is critical to include food items that contain key nutrients in three square meals. Start by choosing fresh fruits and vegetables. Then, purchase fish or lean meats so you don't add extra fat to your meal.
When it comes to your carbs, choose whole grain breads rather than white breads. If it is not in its original form (whole grain), then leave it behind. Nuts are also an important component of a balanced diet as they are a great source of phytochemicals. Lastly, drink plenty of water to help your body get rid of toxins that are causing you to gain weight.
Some sample meal plans to help you get started on the PHATT weight loss program are as follows:
- Breakfast: A smoothie with a variety of fruit like kiwi and orange, Greek yoghurt and some olive oil
- Lunch: Enjoy a salad topped with feta cheese, lean proteins, and then add in some nuts for an extra crunch!
- Snack: Have a tasty sweet potato that's been baked till it's soft on the inside. Top it off with a touch of grass-fed butter or organic peanut butter for a low-calorie snack that meets your body's protein requirement.
- Dinner: A couple of spiced chicken skewers with roasted vegetables or carrot salad.
Here are 10 meals that are commonly included in the Phatt diet:
Grilled Chicken Salad: A salad made with mixed greens, cucumber, tomato, avocado, and grilled chicken breast. Use a light dressing of lemon juice, olive oil, salt, and pepper.
Baked Salmon with Steamed Vegetables: A fillet of salmon baked with lemon, garlic, and herbs, served with a side of steamed vegetables like broccoli, asparagus, or green beans.
Beef Stir-Fry: Lean beef strips stir-fried with a variety of vegetables like bell peppers, onion, and zucchini in a light soy sauce or coconut aminos, served over cauliflower rice.
Greek Salad with Tuna: A salad made with lettuce, cucumber, tomato, Kalamata olives, and canned tuna in water, dressed with lemon juice, olive oil, salt, and pepper.
Vegetable Omelette: A two-egg omelette filled with spinach, mushrooms, tomatoes, and onions, seasoned with herbs and spices.
Quinoa and Roasted Vegetable Salad: A salad made with cooked quinoa, roasted vegetables like bell peppers, zucchini, and eggplant, mixed with fresh herbs and a light dressing of lemon juice and olive oil.
Chicken and Vegetable Soup: A clear soup made with chicken broth, shredded chicken breast, and an assortment of vegetables like carrots, celery, and zucchini.
Turkey Lettuce Wraps: Ground turkey cooked with onion, garlic, and seasoning, wrapped in lettuce leaves and topped with diced tomatoes and avocado.
Shrimp and Cauliflower Fried Rice: Shrimp cooked with cauliflower rice, peas, carrots, and onions, seasoned with garlic, ginger, and a splash of soy sauce or coconut aminos.
Stuffed Bell Peppers: Bell peppers filled with a mixture of ground beef or turkey, onion, garlic, diced tomatoes, and spices, baked in the oven.
Remember, portion control and moderation are important as part of your holistic health.
Sample PHATT diet plan:
The program is divided into three stages:
Stage 1 - Detox (1-7 days): Focuses on cleansing the body. Breakfast: Hydrate drink (e.g., water with lemon) Lunch: Green salad with lean protein (e.g., grilled chicken) Dinner: Steamed vegetables with lean protein (e.g., fish)
Stage 2 - Fat loss (8-27 days): Aimed at losing weight. Breakfast: Hydrate drink Lunch: Green salad with lean protein Dinner: Steamed vegetables with lean protein
Stage 3 - Maintenance (28 days onwards): Helps maintain weight loss. Breakfast: Smoothie with fruits, vegetables, and protein Lunch: Salad with lean protein and healthy fats (e.g., avocado) Dinner: Balanced meal with protein, vegetables, and whole grains
Supplements often taken with the PHATT diet:
- Modere Trim: A liquid collagen supplement for weight management
- Modere Biocell: A liquid collagen supplement for skin health
- Modere Burn: A thermogenic supplement to boost metabolism
- Modere Sync: A fiber supplement to improve digestion
- Multivitamins and minerals: To ensure adequate nutrient intake
Modere is a health and wellness company that offers a range of supplements and personal care products. The company follows a "Live Clean" philosophy, which focuses on creating clean, safe, and eco-friendly products. Modere supplements are often recommended as part of the PHATT (Putting Health At The Top) diet to support weight loss and overall health.
There are also more affordable alternatives available that can still support your weight loss and health goals. Here are some alternative supplement options that can be more budget-friendly for Australians:
For weight management (alternative to Modere Trim):
- Nature's Way CLA 1300: A conjugated linoleic acid (CLA) supplement to support fat metabolism and weight management.
For skin, hair, and joint health (alternative to Modere Biocell):
- Nature's Way Beauty Collagen: A hydrolyzed collagen supplement that can help support healthy skin, hair, and nails.
- Swisse Ultiboost Joint Repair: A glucosamine and chondroitin sulfate supplement to support joint health.
For metabolism and energy (alternative to Modere Burn):
- Swisse Ultiboost Metabolism+: A supplement that contains green tea extract, chromium, and B-group vitamins to support metabolism and energy production.
- Nature's Way Green Coffee Bean: A green coffee bean extract supplement that can help support metabolism and weight management.
For digestion and gut health (alternative to Modere Sync):
- Metamucil Smooth Orange: A psyllium husk supplement to promote regularity and support gut health.
- Nature's Way Apple Fiber: A fiber supplement that can help improve digestion and support weight management.
Please note that these are just suggestions and not an endorsement of the mentioned products. Before starting any new supplement regimen, it is crucial to consult with a healthcare professional or registered dietitian to ensure the supplements are suitable for your individual needs and health conditions. Additionally, prices and availability of these alternatives may vary depending on the retailer and location.
Evidence for the effectiveness of the PHATT diet:
There is limited scientific evidence to support the effectiveness of the PHATT diet specifically, this does not mean it is not effective, just not as well researched as other forms of diet. While some individuals may experience weight loss due to caloric restriction, the long-term sustainability and safety of this diet remain unclear. More research is needed to evaluate the program's effectiveness.
Side effects & dangers of the phatt diet and how can they be minimised
As with any diet, there may be potential risks or downsides associated with the Phatt diet. Some of the dangers and ways to minimize them include:
Nutrient deficiencies: The Phatt diet, particularly during the detox phase, can be quite restrictive, which may lead to nutrient deficiencies if followed for an extended period. To minimize this risk, ensure you consume a wide variety of nutrient-dense foods and consider taking a high-quality multivitamin supplement. Consult a healthcare professional for personalized advice.
Loss of muscle mass: The Phatt diet may not provide sufficient calories and protein, particularly during the detox phase, which could lead to loss of muscle mass. To minimize this risk, make sure you consume an adequate amount of protein and engage in regular resistance exercise to maintain muscle mass.
Yo-yo dieting: As with any diet that involves a strict eating plan, there is a risk of regaining the weight once you return to your usual eating habits. To minimize this risk, focus on adopting sustainable, long-term healthy eating habits and lifestyle changes, rather than relying solely on the Phatt diet as a short-term solution.
Reduced energy levels: Low-calorie and restrictive diets can lead to reduced energy levels and fatigue. To minimize this risk, ensure you're consuming sufficient calories for your individual needs, and balance your macronutrient intake to include adequate protein, healthy fats, and complex carbohydrates.
Negative impact on mental health: Strict and restrictive diets can negatively affect mental health, leading to feelings of deprivation, guilt, or obsession with food. To minimize this risk, adopt a more flexible and balanced approach to eating, focusing on nourishing your body rather than restricting it.
Potential harm for individuals with pre-existing conditions: The Phatt diet may not be suitable for individuals with certain medical conditions or those taking specific medications. To minimize this risk, consult a healthcare professional before starting the Phatt diet or any other diet plan.
Remember, it's essential to consult with a healthcare professional before starting any new diet or exercise program, especially if you have pre-existing health conditions or concerns. They can help determine if the Phatt diet is appropriate for you and provide personalized guidance for a safe and effective weight loss journey.
The PHATT diet is a simple way to lose weight and get into shape without having to count calories or give up on your favourite foods. By focusing on eating foods that help you stay fuller longer and won't turn into sugar during digestion, you will feel more satisfied and reach your ideal weight in no time.
Thinking about the PHATT diet? Consult a dietitian today for more personalised advice