Dr. Louis Arrone says that genes and hormones are involved in your appetite, metabolism and body weight. The Skinny Diet plan limits the amount of simple carbohydrates, sugar and fat in your diet. The restriction of these foods will supposedly help lower hormone levels that control your feelings of hunger and fullness. The Skinny Diet plan also increases the amount of fiber and protein in your meals. Filling up on high-volume foods that are low in calories will aid you in weight loss.
Significance of Hormones
Dr. Aronne identifies insulin as a hormone that sends signals to cells throughout the body to absorb glucose from food and burn it for energy. As your blood sugar levels rise, so do your insulin levels. The more food you eat, specifically simple carbohydrates, the more insulin your body produces. Consuming rapidly digestable carbohydrates such as sweets, breads and refined flour causes a spike in insulin levels. In "Secrets of Skinny Chicks," author Karen Bridson states that your metabolism slows down and the excess sugar in your bloodstream gets stored as fat cells. Similarly, the hormone leptin controls fat cells. High leptin levels result in inflammation, heart disease and obesity.
Benefits of Lean Protein
The Skinny Diet plan includes lean protein at every meal. The Reader's Digest Association says that protein induces fullness faster and longer than carbohydrates and fats. Protein-rich meals also increase your metabolism by enabling the hormone leptin to raise your body temperature to burn more calories. Choose high-quality proteins such as eggs, chicken, turkey, legumes and beans.
Low-calorie foods are rich in water and low in fat and sugar. Examples include fruits, vegetables, soups and salad. High-volume foods that are low in calories weigh down your stomach, signaling your brain that you are full. You can fill up with generous portions of these foods and be consuming fewer calories in the process. Nourishing your body with these wholesome foods provides essential vitamins and minerals. The Skinny Diet plan particularly encourages eating as many vegetables as you can. Celery, zucchini, cauliflower and broccoli satisfy your hunger at only 30 calories per serving.
Choose the healthiest, highest-fiber options of foods in the Skinny Diet plan. Whole-grain breads, brown rice, oatmeal, quinoa and sweet potatoes are examples of high-fiber complex carbohydrates. According to the Reader's Digest Association, high-fiber foods improve metabolism and reduce your appetite. Dr. Aronne discovered that high-fiber complex carbohydrates increase the hormone adiponectin. Adiponectin improves insulin sensitivity and prevents heart disease.
Types of Fattening Foods
Fattening foods trigger cravings and hunger. Dr. Aronne characterizes fattening foods as rapidly digested carbohydrates, high amounts of dietary fat, sugar or empty calories. Rapidly digested simple carbohydrates are released quickly into the bloodstream. An overconsumption of simple carbohydrates gets stored as belly fat if the body cannot use it as energy. Avoid simple carbohydrates such as refined flour and sugar. Calorie-dense foods are usually high in fat or sugar and low in water and fiber. Chocolate, candy, cakes, sweet and fried foods are not allowed in the diet. Remove saturated and trans fats from your diet by limiting the amount of meats, dairy products and processed foods.
- "The Skinny on Losing Weight Without Being Hungry"; Louis J. Aronne, MD; 2009
- "Foods That Harm Foods That Heal"; The Reader's Digest Association; 1997
- "The Secrets of Skinny Chicks"; Karen Bridson; 2004