The Alli diet plan is a weight-loss program designed to help overweight adults lose excess weight. The diet plan involves taking a weight-loss pill with the active ingredient orlistat while also following a low-calorie, low-fat diet and engaging in regular exercise. Although orlistat was once available by prescription only, the Alli weight loss pill is available over the counter.
Physiology
Your digestive tract produces an enzyme called lipase, which is responsible for breaking down fat into smaller components so your body can properly absorb and digest it. The Alli weight-loss pill binds to lipase and prevents it from breaking down fat properly. As a result, fat moves through your digestive system in its full form, making it impossible for your body to digest it. Instead of being absorbed by your body, approximately 25 percent of the fat you eat is eliminated from the body through your stool.
Fat Grams
One of the most important aspects of the Alli diet plan is monitoring your fat intake. The Alli diet plan recommends consuming no more than 15 g of fat at each meal. If you consume too much fat at a meal, it can lead to unpleasant side effects, such as loose stools, diarrhea, fatty stools and flatulence.
Go easy on the butter or cream cheese and opt for low-fat dairy rather than full-fat versions. Bake your chicken or fish rather than frying it in oil. Switch to lower fat condiments, such as mustard instead of mayonnaise or balsamic vinaigrette rather than ranch dressing.
Meal Planning
Meal planning is an important aspect of a successful diet. If you skip meals or let too much time pass between meals, you become ravenous. As a result, when you do finally sit down to eat, you tend to eat more than you would if ate regularly throughout the day, keeping yourself satisfied. The Alli diet plan recommends consuming three large meals throughout the course of the day, with healthy snacks in between meals. MyAlli.com suggests low-fat snacks, such as fresh fruit, low-fat crackers and fat-free pudding. The ultimate goal is to eat something every four hours.
A major part of making sure that you have access to healthy meals and snacks is planning your meals. If you are at work for most of the day or running around doing errands, you should pack a lunch or take along a few healthy snacks. This can keep you from giving in to your hunger hitting that vending machine at work or stopping at the first fast food place you see along your route.
Eating Slowly
Another important aspect of the Alli diet plan is to slow down. According to MyAlli.com, it takes approximately 15 minutes for the food you eat to signal your brain that you are full. Because of this lag in time, you may often overeat before you even realize you are no longer hungry. By the time your brain tells you to stop eating, you're already full.
When following the Alli diet plan, give yourself enough time to realize you are full. Eat a small amount and then wait 15 minutes before going in for seconds. If after 15 minutes, you still feel hungry, eat a little more. If you feel satisfied at the end of the 15 minutes, walk away from the food.
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