Safe Stable Weight Loss in 2 weeks
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I developed the Two Week Test in the early 1980s to help people get back their
and instincts about eating. This is the first step to getting off the vicious
diet cycle which
is perpetuated so much this time of year.
Many people eat too much dietary carbohydrate - beyond what their bodies can
The Two Week Test is a simple method for understanding and correcting this
First note if you have any of the following problems, and write them down:
In addition, if you are concerned about your weight, weigh yourself before
starting the test. After the test, you will ask yourself again how you feel
regarding these complaints, and also check your weight on the scale.
During the Two-Week Test you will significantly decrease your intake of
carbohydrates. It is important that you do not go hungry. Eat as much as you
want but stick strictly to the recommended foods. Before you start the test,
make sure you have enough of the foods you"ll be eating during the test. Go
shopping and stock up on these items. In addition, go through your cabinets and
refrigerator and get rid of any sweets in your house, or you"ll
As for the test itself, you merely want to eat using the following guidelines
for a period of
no less than two weeks.
Re-evaluate your list of complaints. If you feel better now than you did before
the test, or
if you lost weight, chances are you were previously eating too much carbohydrate
would benefit by lowering your intake. Any weight loss during the test is not
reduced calories, as many people eat more calories than usual during this
period. It"s due to the increased fat-burning resulting from reduced insulin
While there may be some water loss, especially if you are sodium sensitive,
there is real
If your blood pressure has been high, and especially if you are on medication,
health-care professional to check it several times during the test. Sometimes
pressure drops significantly and your medication may need to be adjusted, which
be done by your health-care professional.
If the Two-Week Test improved your signs and symptoms, the next step is to
how much carbohydrate you can tolerate, without a return of these problems. This
in the following manner.
Begin adding small amounts of carbohydrates to your diet with every other meal
This may be an apple for a snack, or some brown rice with dinner. Begin with
lentils, rice and honey, and afterwards try bread, potatoes and others. Whatever
make sure it"s not a refined carbohydrate: no foods containing sugar, no
products (like white bread, rolls or pasta), brown rice instead of white, etc.
Don"t add a
carbohydrate to back-to-back meals, as insulin production is partly influenced
With each addition of carbohydrate, watch for any of the symptoms you had
that were eliminated by the test. Look especially for symptoms that develop
after eating, such as intestinal bloating, sleepiness or feelings of depression.
hunger or cravings disappeared during the two weeks and now have returned,
probably eaten too many carbohydrates. If you lost 8 pounds during the test, and
gained back 5 pounds after adding some carbohydrates for a week or two,
you"ve probably eaten too many carbohydrates.
A more detailed version of the Two-Week Test is discussed in my book,
In Fitness and In Health.