Observation: the preparation
The Real Meal revolution is the first to have the observation phase. This is a short period of one week in which you will write down what you eat. This is for awareness and precedes following a low-carb and high-fat diet food. In this period you can read yourself in and also go shopping for the next phase.
Recovery: recovery of nutrients and intestinal flora
The Real Meal Revolution chooses a soft and healthy transition to your new lifestyle. This happens during the recovery phase.
You delete all foods from the red list. These include all foods with added sugar, gluten-containing grains and unhealthy fats such as margarine, low-fat margarine and vegetable oil. These are the foods that do not belong to a healthy low-carb and high-fat lifestyle.
In the recovery phase you will add foods that will form a healthy basis. They ensure good (intestinal) health. These are, for example, daily portions of prebiotics and bone broth.
In this phase you therefore focus on hormone recovery and intestinal health. Also on reducing inflammation. You are not yet focused on weight loss. If you lose weight, that's fine. If not, good too. That is concern for later. For every 5 kilos of body weight that you want to lose, you have to count 1 week for this. In other words, for someone who is 15 kilos overweight, this phase lasts 3 weeks. In phases 3 and 4 you continue to stick to the healthy habits that you have now learned.
Read also: Everything about the ketogenic diet
Transformation: the 'big' weight loss
Then comes the phase where you can focus on weight loss. In this phase, the amount of carbohydrates is typically the lowest. After all, you want to keep your insulin low so that you can access your own fat reserves. Also the amount of fats you need will be the lowest. After all, you have sufficient stock of energy to contribute to your 'daily total'.
With the Real Meal Revolution this is called the transformation phase. Additional foods are being scrapped and the maximum amount of other foods is (further) limited. You continue to stick to the good habits from the recovery phase.
In addition to weight loss and the health benefits from the transformation phase, you can experience many more benefits during this phase. This involves clearer thinking, better concentration, improved sleep, more energy, reduction of joint infections, reduction of acne and other skin problems and improved libido.
This period lasts until you reach your ideal weight. For some the weight loss goes like a rocket, for others it goes very gradually.
Read also: Low-carbohydrate and high-fat food as a lifestyle.
Maintenance: staying healthy and on weight
Once you have achieved your weight goals, there will be a so-called maintenance phase. The goal of this phase is to make this a lifestyle for the rest of your life where you can maintain your achieved health and weight. Don't skip this phase, because it provides more freedom in your choice of foods. That way you can keep it up for the rest of your life with plenty of choice and variation in healthy and delicious food!
In this phase you are going to find out which foods you can add while maintaining your weight. Foods from the orange food lists for example. See how your body reacts to it. Find out where your limits are. Stick to the general rules of the nutrition lists:
- green list: eat until you are satisfied
- orange: you control
- light red: almost never (and never if you still have diabetes or are insulin-resistant)
- red: never really
- gray: make your own wise choice
This is therefore the phase in which there is more room again. You can add more carbohydrates. Still from healthy sources of course. Think of a sweet potato, or some fruit. Experiment and keep adjusting if necessary. A different phase of life, more stress, changing hormones, different movement patterns ... It can all lead to what was still working yesterday is no longer the right approach today.
