Dr. Ludwig’s anti-hunger diet to lose 4 kilos

Dr. Ludwig’s anti-hunger diet to lose 4 kilos

Dr. Ludwig’s anti-hunger diet is a weight loss program starting with a moderate carbohydrate diet with natural, high satiating foods, and then arriving in a few weeks on an easy maintenance plan.

The anti-hunger diet offers three phases , as Dr. Ludwig, nutritionist and expert in diseases related to obesity, explains in his book ” Always Hungry ?” (translation: Are you always hungry?).

The first phase is strongly slimming, the second is a transition phase where you continue to lose little weight, the third is the maintenance phase in which you get to the right amount of carbohydrates in order not to regain the lost weight.

In addition to the list of foods to follow, it is recommended to use a calorie counter app that also provides us with the percentage of daily macronutrients, such as FatSecret.

The food plan of the anti-hunger diet is similar to the Paleo diet, but unlike this it includes legumes in the first phase, and some cereals in phase two or three: however, any industrial product is banned!

Let’s see the diet in detail.

Dr. Ludwig’s anti-hunger diet.

  1. Phase one: lasts for 2 weeks.
    Allowed foods:
     Fruits, vegetables, coconut oil, coconut milk, coconut flour, olive oil, avocado, butter, tubers, legumes, meat, fish and eggs, nuts and oilseeds and related flours or butters, tofu and tempeh , whole Greek yogurt, cocoa and extra dark chocolate.
    Cereals (all) and cereal products as well as sugar are excluded (stevia can be used). The macronutrient ratio of this phase is: 50% fat, 25% protein and 25% carbohydrate. We eat our fill as long as this relationship is respected. On average, 4 kilos are lost per week.
  2. Two: it lasts from a few weeks to a few months, that is, until all the remaining pounds are lost .
    Brown rice, quinoa and whole oats or whole oat flakes are added to the list of allowed foods, but also whole milk or soy milk. You can eat your fill as this daily percentage of macronutrients is respected: 40% fat, 35% carbohydrates and 25% protein.
    You lose about half a kilo per week.
  3. Phase Three: This is the maintenance phase.
    They consume 40% of the diet of fat, 40% of carbohydrates and 20% of protein. No other foods are added, you can drink a glass of wine every now and then, and the diet should preferably be gluten-free, with pasta or bread only once a week. Buckwheat and corn are added to cereals.
    If diet inspires you, here is the menu to follow every day.

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