Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The 6x6 diet was developed by Wilma Bouwman and Alie Lourens. The underlying principle of 6x6 has been devised and scientifically substantiated by Ellen Govers.
The diet is aimed at people with insulin resistance, but also at people with overweight, potentially with diabetes, who have followed energy-restricted diets without success.
On the homepage you can compare this diet with other diets.
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It is recommended to follow the 6x6 diet under the guidance of a dietician, especially if you have other health problems like diabetes, high blood pressure and/or a high cholesterol level.
The 6x6 diet is very low in carbohydrates, but rich in proteins.
The 6x6 diet has no rules about the number of calories and the amount of fats you consume. So there is no fat restriction and, in the first two phases, there is no specific focus on the origin of the fats you consume.
When you follow the 6x6 diet you eat 6 times a day. And, during the first phase of the diet, you are allowed a total of 6 grams of carbohydrates at each meal. Hence, the name 6x6 diet®.
The diet consists of three different phases. The first phase lasts, at least, 8 weeks, but can be prolonged to 6 - 12 months. During this phase, you follow the 6x6 principle by eating 6 grams of carbohydrates for every meal (6 meals a day).
In the second phase, the amount of carbohydrates is gradually increased. The carbohydrates are increased to 12 grams, and, if possible, to 18 grams, at 1 to 3 of the 6 eating moments.
This phase can be long, as it lasts until your goals are achieved.
Once your goals have been achieved (e.g. a target weight, reduced blood glucose levels or increased fitness), the final phase can start. Here, the focus is on a new lifestyle. The number of carbohydrates that can ultimately be used differs per person.
The amount of proteins that can be consumed per day depends on your current weight. In all 3 phases this is roughly based on 1 gram of protein per kilogram of body weight. Hence, a person weighing 95 kg is allowed about 95 grams of protein a day.
The proteins in the diet should provide a feeling of satiety and contribute to muscle maintenance and weight loss, according to the inventors of the diet.
The inventors state that consuming carbohydrates causes the production of insulin. People who are overweight mostly have insulin resistance as well. The body produces extra insulin in response to the consumption of carbohydrates. A lot of insulin production can have a negative effect on your weight: the body stores extra fat. By eating only 6 grams of carbohydrates, insulin production should be halted.
According to Alie and Wilma, people with overweight in combination with insulin resistance and/or type 2 diabetes would therefore benefit from eating and drinking fewer carbohydrates.
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After 8 weeks of eating and drinking according to the 6x6 principle, the weight should have decreased considerably and sensitivity to insulin should have increased. As a result, the body should start breaking down fat reserves more easily and the weight should drop, according to the authors.
Wilma and Alie state that the 6x6 diet is not only beneficial for overweight or obese people. If you have diabetes, high blood pressure and/or a cholesterol level that is too high, the 6x6 diet should have several beneficial effects. Wilma and Alie claim to observe that not only the weight goes down, but also the blood glucose level, blood pressure and cholesterol levels improve.
If any of these goals (e.g. weight loss, lowering blood pressure), consult this with a doctor or dietician before starting this diet.
Consult your doctor or dietician before starting this (or any) diet, especially if you have insulin resistance, diabetes, obesity and/or elevated cholesterol levels.
Examples of other low-carb diets can be found on this page. Other protein-rich diets are listed here.
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As you see fit
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.