The new weight loss formula that has dietitians and personal trainers in a spin – and how following it can turn your body into a ‘fat burning machine’
- PFC every 3 is a new way of dieting created by a New York-based fitness expert
- PFC stands for protein, carbs and fat which need to be eaten every three hours
- There’s no calorie counting and you eat when you are moderately hungry
- Australian dietitian Geraldine Georgeou explains the science behind the formula
A diet that does away with the need to count calories or measure portions has emerged as the latest way to lose weight – and keep it off.
The ‘PFC every 3’ weight loss formula involves eating a mix of lean protein, carbohydrates and fats every three hours.
The diet was created by Mark Macdonald, a New York-based fitness expert who believes eating these foods in the right combination provides a feeling of fullness, balances hormones and turns the body into a ‘fat-burning machine’.
Australian dietitian Geraldine Georgeou revealed the science behind PFC every 3 to FEMAIL and explained how eating each of these food groups regularly can help you slim down.
The PFC every three diet involves eating a combination of protein, fats and low gylcaemic index carbs every three hours
Australian dietitian Geraldine Georgeou (pictured) explains the science behind PFC every 3 as well as revealing the benefits of following a ‘whole food’ eating plan
Which foods are glycaemic index carbohydrates?
* Sweet potato
* Chick peas
* Pasta (not quick-cook varieties)
* Long grain brown rice
* 100 percent wholegrain bread
Source: Betterhealth Channel
According to Mark Macdonald, author of Body Confidence, eating roughly the same portion sizes of protein, fats and low GI carbs at regular intervals helps to balance blood sugar.
‘Eating protein positively affects your blood sugar hormone glucagon (raises your blood sugar), eating carbs affects your blood sugar hormone insulin (lowers your blood sugar), and eating fat slows down the rate of digestion by inhibiting the release of HCL (your stomach acid).’ he states on his website.
‘The combination of the three nutrients in the right portion sizes and intervals keeps your blood sugar balanced.’
Breaking down the science Geraldine explained combining lean protein, with a low glycaemic index carbohydrate and good fat triggers satiety (feelings of fullness).
‘A low glycaemic or slow-release glucose into the bloodstream provides a slow release of fuel and a lower insulin response which will, in turn, promotes weight loss,’ she told Daily Mail Australia.
The diet is built around consuming a portion of lean protein foods which can include grilled chicken breast (stock image)
The PFC every 3 diet is earning fans not only because of how it works but also because it makes away from the idea dieters need to rigorously measure food.
Because those following the eating plan eat every three hours and when they are moderately hungry, they are more able to ‘intuitively’ moderate their portion size.
Geraldine said from a health perspective, PFC every 3 promotes a balanced intake of macronutrients while also advocating for more whole foods.
Quinoa falls into the category of foods which are low glycaemic index carbohydrates (stock image)
The nutrients you need in large quantities are called macronutrients. Macronutrients are essential as they supply your body with your energy
‘The benefits of eating like this will not only have the person think about eating a ‘balanced’ meal but will also ensure adequate nutrition for wellbeing and simply the best fuel for the body,’ Geraldine said.
Although there are few downsides to the PFC every 3 diet, the dietitian said it was important to remember to include vegetables and salad.
While Geraldine said the diet came with a host of benefits she reminded those thinking about trying it to make sure they included some vegetables and fruit (stock image)
These foods, which fall under the category of micronutrients, are essential as they come packed with vitamins and minerals.
The expert added any meal plan which includes a variety of low GI carbohydrates is great in that these sorts of carbs can support gut and promote digestive health.
Lastly, Geraldine said the diet gets her stamp of approval as not only is it balanced, it also steps away from ‘demonising carbs’.
‘Carbohydrates are essential. We need them as part of a balanced diet for energy, fibre and wellness,’ she said.