Five Reasons Why the Mediterranean Diet is a Healthy Choice in the 21st Century

If you are a person who has been on the hunt for a solid diet plan, you may feel overwhelmed much of the time. In the 21st century it is nearly impossible for a person to turn on a television set or open a newspaper without being bombarded with advertisements for a variety of different diet plans and products.

With the tremendous array of diet plans, programs, supplements and aids on the market, it can seem nearly impossible to select a diet plan that can and will best meet your needs now and into the future. More importantly, it can be hard to discern if one or another of these various diet schemes actually is a healthy course to pursue. In many instances, fad diets really are not based on the fundamentals of healthy living.

As you go forward considering what type of diet plan or regimen will best serve your interests and improve your health into the future, you will want to take a look at the benefits that can be had through the Mediterranean diet.

While there are multiple reasons why the Mediterranean diet is a healthy approach, there are five primary reasons why the Mediterranean diet is a good choice.

1. The Benefits of Fruits, Vegetable, Fiber and Whole Grains

A major component of the Mediterranean diet includes the regular consumption of fresh fruits and vegetables. Medical experts and nutritionists universally agree that a person should eat between five and six servings of fresh fruits and vegetables (or steamed items) on a daily basis.

People who adhere to the Mediterranean diet actually end up eating more than the minimum recommended allowance of fruits and vegetables. As a result, nutritionists in different parts of the world have taken to recommending a Mediterranean based diet regimen to their clients. Similarly, doctors who consult with their patients about healthy eating practices oftentimes find themselves recommending the Mediterranean diet in this day and age.

Beyond fruits and vegetables, the Mediterranean diet includes healthy amounts of dietary fiber and whole grains. Fiber and whole grains have proven effective in lowering the incidence of heart disease and some types of cancer.

2. The Benefits of Olive Oil -- Avoiding Saturated Fat

Some people have a fundamental misperception about the Mediterranean diet. These people have heard that the Mediterranean diet is high in fat. On some level, there is some truth in the conception that the Mediterranean diet is higher in fat than are some other dieting programs. A person following the Mediterranean diet does take in about thirty percent of his or her daily calories from fat. (Most diets recommended the intake of calories from fat at the rate of about thirteen to fifteen percent per day. However, these diets are contemplating the ingesting of animal fat.)

The vast majority of fat that a person on the Mediterranean diet consumes comes from olive oil. In other words, the fat found in the Mediterranean diet is not the dangerous saturated fat that can cause disease, obesity and other health concerns. In fact, research has demonstrated that there are a number of solid benefits to consuming olive oil, including a reduction of the risk of the incidence of breast cancer in women.

3. Dairy in Moderation

While the consumption of low or non-fat dairy products in moderation can be beneficial in some instances, many people the world over rely on heavy creams, eggs and other fat filled dairy products in their daily diets. The Mediterranean diet is low in dairy. Indeed, any dairy products that actually are included within the diet regimen is low fat. A person is considered an extremely heavy egg eater if he or she consumes four eggs in a week.

4. Red Meat in Moderation

Very little red meat is included within the Mediterranean diet. When it comes to meat items, this diet relies on moderate amounts of lean poultry and fresh fish. As a result, people who follow the Mediterranean diet plan have lower levels of "bad" cholesterol and higher levels of "good: cholesterol.

In addition, because of the inclusion of lean, fresh fish in the diet, adherents to the Mediterranean diet enjoy the anti-oxidant benefits that are found in certain fish oils and products.

5. A Well Balanced Dieting Scheme

In the final analysis, the Mediterranean diet is gaining acclaim from experts and adherents the world over because it is a balanced dieting program. Study after study demonstrate that a balanced diet that is low in fat and that includes fruits, vegetable, whole grains and lean meat works to ensure total health and wellness.

Conclusion

The Mediterranean diet is a comprehensive regimen for healthy living. By following the strictures of the Mediterranean diet, a person can enjoy improved wellness, a reduction of the risk of certain diseases and, in many instances, a longer life.

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Weight Loss Diets - A Review Of 4 Popular Diets

1000 calorie diet

Trying the 1000 calorie diet is only advisable for one week, due to your body entering starvation mode and conserving fat. Overdoing the 1000 calorie diet is counterproductive to your body so try to stay on it for only 1 week. After 1 week you will lose between 3-5 pounds. The 1000 calorie diet can be used as a starter diet for a long term weight loss program. Try to aim for 2-3 pounds of weight loss and a good exercise program to begin with. After 1 week on the 1000 calorie diet, try upping your calorie intake or reverting back to a not so severe diet, this will prevent your body's metabolism from slowing down. Here is a simple 1000 calorie daily menu.

Breakfast

o Banana sandwich made with 2 slices of wholemeal bread and a small banana

o Small glass of orange juice

Snack

o 1 pot of low fat yoghurt (preferably fruit)

Lunch

o 1 wholemeal roll filled with tuna and low fat mayonnaise (use tin tuna in spring water)

o Mixed lettuce salad, red or yellow sweet peppers, spring onions

Snack

o 1 bag of lower fat crisps

Dinner

o Roast chicken breast (without skin)

o Potatoes, mashed with 30ml semi-skimmed milk

o Broccoli (all vegetables steamed or boiled)

o Carrots

o Gravy (made from granules)

Evening

o 1 low calorie hot chocolate drink made with powder and water

Drinks throughout the day

o Diet coke, water, black coffee or tea without sugar

The 1000 calorie diet can be used as a starter diet for a long term weight loss program. Try to aim for 2-3 pounds of weight loss and a good exercise program to begin with. Remember after 1 week on the 1000 calorie diet, try upping your calorie intake or reverting back to a not so severe diet, this will prevent your body's metabolism from slowing down.

Vegetarian Diet

A well balanced vegetarian diet provides many benefits for the body. Some of those benefits include a reduced risk of chronic diseases, such as:

o Obesity

o Coronary artery disease

o Hypertension

o High blood pressure

o Diabetes

o Some types of cancer and more...

Your vegetarian diet, must be planned well. If not your body could end up in need of some vital nutrients. Some of these nutrients essential for the body are:

o Protein

o Minerals (zinc, calcium, iron)

o Vitamin b12

o Vitamin d

Protein sources include, tofu and other soy-based products, legumes, seeds, nuts, grains, and vegetables

Experts say that in order for a balanced vegetarian diet, you should eat nuts and whole grain cereals for good sources amino acids.

Greens such as spinach, kale and broccoli are a good source of calcium.

For sources of vitamin b12 which comes from animals, can be substituted with fortified breakfast cereals and fortified soy drinks.

Sources of iron are red meats, liver and egg yolks which are all high in cholesterol. Spinach, dried beans and dried fruits are all good vegetarian sources of iron.

A vegetarian diet is healthier than a meat diet. However this does not mean that you have the right to stuff your face with crisps, chocolate and chips everyday. Your balanced diet should include all of the above, i.e. Fruit, vegetables, nuts, dairy produce and soy. Below is a table of some calorie controls in a vegetarian diet:

Food Group 1200 Calorie 1500 Calorie 1800 Calorie

Vegetables 5 servings 6 servings 8 servings

Fruits 3 servings 3 servings 5 servings

Grains 2 servings 3 servings 4 servings

Dairy 2 servings 2-3 servings 2-3 servings

Beans, Nuts and Seeds 5oz 6oz 7oz

Total Fat 30-35g 40-50g 50-60g

You can find a massive rage of diets on the internet free of charge! A vegetarian diet is an all round healthier option, and can go a long way to helping you on the road to losing weight.

Abs Diet

The Abs Diet works on the theory that every 1lb of muscle gained, your body intern burns an extra 50 calories per day. So if you can build an extra 10lb of muscle your body will then burn an extra 500 calories per day. Using the Abs Diet your body will burn more energy by eating the correct foods and exercising the correct way. Losing 500 calories per day will loose you 1lb of weight per week. Expect to loose up to 12lb in the first two weeks followed by 5-8lb in the forth coming two.

The Abs Diet allows you to eat 6 meals per day which consist of 12 power foods, such as: chicken, turkey and other lean meat, olive oil, beans and pulses, almonds, low fat dairy products, green vegetables, oats, eggs, wholegrain bread, whole grain cereals, berries, and protein powder. All other food is a not allowed.

For 6 weeks you will eat a series of 12 power foods, which provide the body with all the fibre and minerals you need to stay healthy and build muscle. Along with the diet you will do a 20 min workout three times per week, which will aid in the fat burning.

The Abs diet is mainly aimed at men, however women are encouraged to participate. The range of foods you can eat is still good and you do get an exercise program out of it. Also some very good looking Abs, health and sex life. The full diet book is: The Abs Diet by David Zinczenko from all good on-line book stores.

The Kellogg's Cereal Diet

One of the simplest diets around at the moment is the Kellogg's Cereal Diet. It is not a crash weight loss diet which will lose you pounds upon pounds; however it will allow you to get into those jeans that are 1 size to small.

To start the Kellogg's Diet all you have to do is, eat one bowl of Kellogg's Special K or Cornflakes for breakfast, and also one for a replacement lunch or dinner. That's all! Carry this on for two weeks then you will see the results. Expect to lose around 3-6lb.

Whist on your diet, Kellogg's allow you to have the same drinks and snacks as you usually would, but recommend that you eat a well balanced meal every day, with more fruit and vegetables. Another tip from Kellogg's, is to keep a food diary to monitor and keep you aware of your current eating habits.

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10 Reasons Why the Mediterranean Diet is Good For You

Low in Saturated Fat

Physicians and nutritionists the world over all agree that a diet that is high in saturated fat can have very negative consequences on a person's health and wellbeing. Indeed, a diet that is high in saturated fat can cause a person to suffer heart disease, can lead to cancer and can cause a whole host of other health problems and concern.

The Mediterranean diet is noteworthy because of the fact that it is very low in saturated fat. The typical person who follows the Mediterranean diet intakes less than eight percent of his or her calories from potentially harmful saturated fat. This is significantly below the average of people who do not follow a Mediterranean diet regimen.

Includes Plentiful Amounts of Fresh Fruits and Vegetables

Another reason why the Mediterranean diet is good for you lies in the fact that the diet includes the consumption of a significant amount of fruit and vegetables. Indeed, the diet encompasses more fresh fruits and vegetables than any other dietary program or plan today.

Fresh fruits and vegetables have a significant beneficial effect on a person's health and wellbeing. People who following the Mediterranean diet and consume generous servings of fruits and vegetables each day have a lower incidence of certain diseases including cancer and cardiovascular ailments.

High in Whole Grains and Fiber

A benefit in the Mediterranean diet is found in the fact that it lowers in the incidence of certain types of cancer. One of the reasons that the Mediterranean diet lowers the incidence of cancer is found in the fact that the diet is rich in whole grains and dietary fiber. Both whole grain and fiber have proven to lower the incidence of cancer, including colorectal cancer.

High in Anti-Oxidants

The Mediterranean diet is high in anti-oxidants. Anti-oxidants play a significant role in maintaining the body -- including organs, muscles and skin -- in top condition. A diet high in anti-oxidants is believed to ensure that a person will live a longer, healthier life.

Low in Red Meat

Because the Mediterranean diet is low in red meat, the diet plan works to reduce the amount of "bad cholesterol." A diet low in "bad cholesterol" lessens the incidence of cardiovascular disease, hypertension and stroke.

High in Lean Meats

The Mediterranean diet includes lean meats in moderate portions. The reasonable amount of lean meats -- including fish and certain seafood and fish -- provides a health source of protein and energy for a person.

Low in Dairy

The Mediterranean diet is low in dairy products. In fact, a true adherent to the Mediterranean diet includes almost no dairy products at all. Any dairy that is included in the diet is low fat or non fat. Because the diet is low in dairy, particularly fatty dairy products, the diet encourages a person to obtain or maintain an ideal weight. Additionally, the diet aids in reducing cholesterol and works to prevent heart disease.

Prevents Disease

As mentioned, one of the reasons that the Mediterranean diet is good for you rests in the fact that the diet plan appears to reduce the incidence of certain diseases including:

-- heart and cardiovascular disease

-- cancer

-- diabetes

-- hypertension

-- diabetes

Longevity

The history of the people of the Mediterranean region demonstrates that the Mediterranean diet works to extend a person's life. In addition, while working to extend a person's life, this diet scheme works to ensure that a person's longer life will be healthy as well.

A Convenient Diet Program

Finally, the Mediterranean diet is good for you because it is a convenience diet program. In order to follow the Mediterranean diet you do not need to buy any special products or prepare a unique and hard to manage diet plan. If used with moderate exercise, it is a great way to lose weight while remaining healthy.

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Best Fad Diets

What are the best fad diets? It's a question I'm often asked. Unfortunately, I'm not really in favour of fad diets, so it's a difficult one to answer.

It's not that I'm against all fad diets on principle. But if there's one message I'd like you to take away from my website, Obesity Cures.com, it's that there's no silver bullet. No one shot cure ... no best fad diets.

That's the message I hope you take away from this article.

Your ideal weight loss solution should comprise a basket of cures, each chosen to suit your specific needs. A diet, fad or not, may be one ingredient of that basket. But one size does not fit all.

However, if you are going to choose a fad diet as part of your weightloss basket, you should at least be aware of the advantages and disadvantages of each.

In this article, I'll outline some of the main categories of fad diets and some of the pros and cons of each.

High-Fat, Low-Carbohydrate Diets

Millions of Americans have joined the low-carb craze and started high-fat, low-carb diets such as the Atkins Diet and the Zone Diet. They are made up of about 60% fat, 10% carbohydrate, and 30% protein.
These fad diets say you can eat high amounts of fat and protein while getting very low amounts of carbohydrates in the form of vegetables.

The main premise of the low-carb diet is that a diet low in carbohydrates leads to a reduction in body's production of insulin.

The end result is that fat and protein stores will be used for energy. So you stuff yourself full of unlimited amounts of meat, cheese, and butter, and only eat a small portion of carbohydrates.

But here's the catch...

People who start the diet usually lose a great amount of weight, but it's not permanent weight loss. Instead of burning fat, they lose water and precious muscle tissue.

Furthermore, these diets are low in several nutrients and contain excess amounts of cholesterol and saturated fats, substances that increase the risk of heart disease.

Plus, regardless of what they claim, the enormous amounts of protein put a strain on your kidneys.

Not exactly a promising contender for the best fad diets title!

Moderate Fat Diets

Next, there are the moderate fat diets. Moderate fat diets include diets like Weight Watchers, the USDA Food Guide Pyramid, Herbalife and Jenny Craig.

These diets are made up of about 25% fat, 60% carbohydrate, and 15% protein. They encourage the intake of whole grains, fruits, vegetables, and essential fatty acids found in foods like olive oil and salmon.

These diets are usually nutritionally balanced if the dieter eats a variety of foods from all categories. For example, Weight Watchers operates on a point system where foods get a number of points based on calorie, fiber, and fat content.

Dieters get a specific number of points they can use for the day. While it's not encouraged, they may choose to spend most of their points on carbohydrates instead of balancing it out. This could lead to deficiencies in nutrients such as calcium, iron, and zinc.

Herbalife counters this shortcoming with a range of nutritional shakes and vitamin products.

If followed properly (and backed by judicious supplementation), these diets are probably the most successful for losing weight and keeping it off... A possible contender for the best fad diets title.

Low and Very Low-Fat Diets

Finally, you have your low-fat and very low-fat diets. Fad diets in this category include the Dr. Dean Ornish's Diet and the Pritkin Plan, among others. They are made up of about 13% fat, 70% carbohydrates, and 16% protein.

These diets are mostly vegetarian diets and don't recommend eating a lot of meat. Like the low-carb diets, you can eat unlimited amounts of certain foods. Because you can't eat a lot of meat, these diets are deficient in zinc, vitamin B12, and essential fatty acids.

Also, it is so restrictive that people find a hard time staying on it for life and end up gaining their weight back.

So, that's a brief outline of some of the main fad diet categories. And, yes, you're right I haven't told you definitively what I think are the best fad diets. But read the above carefully and you'll see I've nudged you in a certain direction.

That's as far as I'm prepared to go without knowing more a
bout your specific circumstances.

This is really something you need to decide for yourself. Your needs will be different from others.

While rapid weightloss diets are generaly inadvisible, perhaps you have valid reasons for needing to lose weight fast. In which case, maybe a low-carb diet, despite its many disadvantages, is what you need right now. You can always switch to a different program later.

The choice is yours...

 

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Rating the Fad Diets

THE 200 POINT SYSTEM

With so many different diets available, how are we to know
what works and what is safe? The only way to be sure is to
discover the author's background and the research behind
the diet's methodology. Every good diet should give a
background about the author and his/her credentials and
experience in the fields of nutrition and biochemistry.
However, even a vast resume does not mean a credible and
safe diet. But it does suggest, at least, that the author has
some knowledge of nutrition. Providing research behind the
diet proves that the diet is not something the author
invented, so long as the research is not self-serving and
altered to fit a hypothesis.

Some diets may not need a great deal of tests and studies
behind them, simply because they are based on
fundamentals. For example, many women's magazines
have articles on dieting and weight loss, but they are
common sense suggestions that most people concerned
about weight should know already: "Eat smaller meals", "cut
down on sugar and fat", etc., are typical philosophies. More
structured diets should give some scientific reasons for its
suggested success, preferably case studies and research
performed on everyday test subjects, as well as athletes.

Since we have established the importance of eating a
balanced diet in accordance to selecting healthy foods and
obtaining RDA minimums, it is possible now to rate the
diets in accordance to those specific criteria. Begin with a
score of 200 and subtract 10 points from the total for each
statement below in which the diet concedes. An ideal diet
should maintain a score of 200, but a score of 160 or
greater is acceptable.

1. The diet does not include the food groups in adequate
amounts. Some fad diets eliminate one or more of the food
groups. Do not deduct 10 points if a food group's nutrients
(e.g., carbs, proteins, fats, fiber, vitamins, and minerals) are
adequately substituted with that of another food group.

2. The diet does not provide at least 45% of its calories from
carbohydrate sources. In order to prevent ketosis, at least
150g of glucose/day is required. That's 33-50% of total
calorie intake on a 1200-calorie diet. Keep in mind that is
the minimum. For highly active individuals, that amount
should increase to 60% at times, i.e., immediately after
exercise.

3. The carbohydrate content exceeds 20% concentrated
sugars. At least 80% of carbohydrate sources should be
complex, and preferably in the form of vegetables, seeds,
and legumes.

4. The protein content exceeds 30%. A very high protein
intake is unnecessary, it places additional strain on the
urinary system, and it is a poor source of energy. Thirty
percent is more than adequate, even for growing children
and teenagers. The only group that requires higher protein
intake are those who recently suffered a severe injury (e.g.,
leg amputation), infection, or surgery. However, these
individuals will be under the care of a physician with a
special high protein diet.

5. Protein content accounts for 15% or less of total calories.
Although unnecessary in large amounts, protein still has
many vital functions, including tissue repair and the
formation of enzymes.

6. Fats exceed 30% of total intake. Besides increasing the
risk of cardiovascular disease, high fat diets have not been
demonstrated to decrease weight better than other methods
of 'proper' eating.

7. Total fat consumption is less than 15% of total calories.
Fat in moderate amounts is essential for a healthy diet, and
such a diet provides taste to many foods. Fat intake below
15% for long periods, for most individuals, is unrealistic.
Fat intake that is too low can also be detrimental to children
and teenagers who require ample kcalories for continued
growth.

8. Total fat consumption is less than 25% essential fatty
acids, and saturated fat is more than 30% of total fat
consumption. Deduct 10 for each.

9. The diet does not suggest common foods, meaning
foods you should be able to obtain at any grocery store or
market.

10. The foods for the diet are expensive or monotonous.
Some diets require the purchase of 'their' foods or
expensive 'organic' foods only obtained through health food
stores. Some foods taste so bad they are difficult to
tolerate repeatedly (e.g., seaweed). Deduct 10 for each.

11. The diet consists of an inflexible meal plan. The diet
does not allow for substitutions or deviations, requiring a
person to live under 'house arrest' with the same food
selections every day.

12. The diet provides less than 1200 kcalories per day.
Less than that and the body's basic functions may not be
getting the energy, vitamins and minerals needed to work
properly, and the dieter almost is certain to feel hungry all
the time. Diets below 1200 kcalories should be reserved for
those under the supervision of a dietitian or licensed
physician.

13. The diet requires the use of supplements. If the diet
provides adequate energy and it is well balanced,
supplements are unnecessary. 'Fat accelerators,' such as
ephedrine, may increase the rate of weight loss, but the diet
should be able to stand on its own merit. Some diet clinics
promote a vast array of herbal preparations and fat
accelerators, and this is where these clinics make their
money - not in their knowledge and ability as nutritionists.

14. The diet does not recommend a realistic weight goal.
Diets should not be promoting the body of a Greek god or a
supermodel. They should not be suggesting that a person
lose 100 pounds (even if 100 pounds overweight). Nor
should diets recommend weight loss below an ideal
weight.

15. The diet recommends or promotes more than 1-2
lbs/week weight loss. Do not expect to lose more than 1-2
pounds of fat a week - it is physically impossible unless
chronically obese, at which point 3 pounds may be
possible. If more than two pounds is lost per week, the
body change is due to a loss of water and/or muscle tissue.
Gimmicks that promise 10 pounds in 2 weeks are either
simply not true or else something other than fat is being
lost. Also keep in mind that the more fat a person wishes to
lose, and the less a person has, the more difficult and
slower it will be to lose additional fat.

16. The diet does not include an evaluation of food habits.
Dieting should be a slow process by which a person
changes normal eating habits. It should not include looking
for quick fixes and quick plans promising short cuts and
extreme changes - a person would never stay with these
programs and such diets do not work long-term. The
number of kcalories eaten, and the food selections and their
amounts, should be reevaluated on a regular basis...
perhaps once every 1-2 months to determine the program's
effectiveness.

17. Regular exercise is not recommended as part of the
plan for proper weight loss. Weight loss occurs twice as
fast with exercise, and without exercise there is a greater
tendency to lose lean muscle tissue as well as fat. This is
not ideal.

OVERVIEW OF VARIOUS DIETS

Low Carbohydrate Diets: Ketosis occurs, and this presents
the same problems as fasting. Once glycogen stores are
spent (which happens quickly with athletes and those who
exercise regularly), glucose must be made from protein
sources, and there is greater wear on the kidneys as a
result. Even on a high protein diet, some protein will be
taken from body tissues in order to produce enough energy
for the nervous system and regular activity. The onset of
ketosis is an indication that this process has begun and it is
not a positive aspect, regardless of what pro-high-fat
authorities indicate.

Great weight loss on a low-carb diet is evident because of
the fact that carbs hold water in the muscles at a ratio of 1:3.
As carb intake decreases then so, too, does water retention.
Much water flushes as a result of lack of glycogen to hold
water molecules. Moreover, by increasing protein intake,
excess nitrogen flushes with even more water since the
kidneys use water to dilute the concentration of nitrogen.
Once leaving a low-carb diet and the muscles refill with
glycogen, fluid concentrations increase and the dieter
regains some of the weight.

Low calorie diets of 400-600 kcalories that consist primarily
of protein have the same problems as fasting and
low-carbohydrate diets: proteins are used for energy and
weight loss comes largely from water. Low-cal diets must
be supervised properly by a medical professional and only
as a last resort for those who cannot seem to lose weight by
other methods. However, even those individuals tend to
regain most of their weight back once they return to a
balanced diet.

Beverly Hills Diet - a diet consisting of grapefruit, eggs, rice,
and kelp; it is deficient in minerals and vitamins.

Cambridge Diet - a very low kcalorie (300-600 kcal/day);
protein/carb mixture with mineral imbalances; the dieter is
close to fasting.

Complete Scarsdale Diet - this diet is unbalanced
nutritionally; some days are calorically restricted; the dieter
alters portions of carbohydrate, protein, and fat; the diet
consists of low carbs (20-50 g/day), and high fat and
protein; the diet has a high meat (saturated fat and
cholesterol) content.

Dr. Atkin's Diet Revolution - this diet is unbalanced
nutritionally; some days are calorically restricted; the dieter
alters portions of carbohydrate, protein, and fat; carbs are
very low (20-50 g/day), whereas fat and protein are high;
there is high meat (saturated fat and cholesterol)
consumption.

Dr. Linn's Last Chance Diet - this diet has a very low
kcalorie intake (300-600 kcal/day); it consists of a
protein/carb mixture with a mineral imbalance; the dieter is
close to fasting.

Dr. Reuben's The Save Your Life Diet - this is a calorically
dilute diet consisting of high fiber (30-35g/day); the diet is
low in fat and animal products; there is poor absorption of
minerals because of too much high fiber.

"Fake" Mayo Diet - this diet consists of grapefruits, eggs,
rice, and kelp; it is deficient in minerals and vitamins.

F-Plan Diet - this is a calorically dilute diet consisting of
high fiber (30-35g/day); it is low in fat and animal products;
there is poor absorption of minerals because of too much
fiber.

LA Costa Spa Diet - this diet promotes weight loss of 1-1_
lbs/day; there are various plans of 800, 1000, and 1200
kcal/day composed of 25% protein, 30% fat (mostly
polyunsaturates), and 45% carbohydrate; the diets includes
the four food groups.

Medifast Diet - this diet is balanced nutritionally, but
provides only 900 kcal/day; use of liquid formulas makes
this diet monotonous and expensive.

Nutrimed Diet/Medifast Diet - this is a nutritionally balanced
diet, but it supplies only 900 kcal/day; the use of liquid
formulas makes this diet monotonous and expensive.

Optifast Diet - this diet is nutritionally balanced, but
supplies only 900 kcal/day; use of liquid formulas makes
this diet monotonous and expensive.

Pritikin Permanent Weight-Loss Diet - this is a nutritionally
unbalanced diet; some days are calorically restricted; the
dieter alters portions of carbohydrate, protein, and fat; the
diet consists of high protein (100 g/day); unless the foods
properly chosen, it may be low in vitamin B12.

Prudent Diet - this is a balanced, low kcalorie (2400
kcal/day) diet for men; it is low in cholesterol and saturated
fats; a maximum of 20-35% calories are derived from fat
with an emphasis on protein, carbohydrates, and salt; there
is ample consumption of fish and shellfish, and saturated
fats are substituted with polyunsaturated fats.

Quick Weight Loss Diet - this diet is unbalanced
nutritionally; some days are calorically restricted; the dieter
alters portions of carbohydrate, protein, and fat, although
there is low carbs (20-50 g/day), and high fat and protein;
there is high meat consumption (saturated fat and
cholesterol) with this diet.

San Francisco Diet - this diet begins at 500 kcal/day,
consisting of two meals per day of one fruit, one vegetable,
one slice of bread, and two meat exchanges; the second
week limits carbohydrates, with most food coming from the
meat group and with some eggs and cheese, and a few
vegetables; week three includes fruit; in week four there is
an increase in vegetables; week five the dieter add
fat-containing foods (e.g., nuts, avocados); week six
includes milk; week seven includes pastas and bread,
where the diet is maintained at about 1300 kcal/day; this
diet avoids the issue of saturated fats and cholesterol.

Slendernow Diet - this diet is unbalanced nutritionally;
some days are calorically restricted; the dieter alters
portions of carbohydrate, protein, and fat; the protein is
generally high (100 g/day); unless foods are properly
chosen, there may be a deficiency in vitamin B12.

Weight-Watchers Diet - this diet is balanced nutritionally, at
about 1000-1200 kcal; use of high nutrient-dense foods are
consumed; economic and palatable food makes it one of
the most successful diets with no real health risks.

Wine Diet - this diet is about 1200 kcal/day, containing 28
menus together with a glass of dry table wine at dinner;
besides the medicinal components of wine, it is believed
that individuals reduce portion sizes when wine is
consumed with a meal; the diet is low in cholesterol and
saturated fats; there is a focus on fish, poultry, and veal with
moderate amounts of red meat.

Yogurt Diet - this diet consists of two versions, being
900-1000 kcal/day, and 1200-1500 kcal/day; plain low-fat
yogurt is the main dairy dish, consumed at breakfast, lunch,
and as a bedtime snack; the diet is high in protein, and it is
low in cholesterol, saturated fat, and refined carbohydrates.

Diets that do not provide 100% of the U.S. RDA for 13
vitamins and minerals:

Atkins

Beverly Hills

Carbohydrate Craver's Basic

Carbohydrate Craver's Dense

California (1200 kcal) California (2000 kcal)

F-Plan

I Love America

I Love New York

Pritikin (700 kcal) Pritikin (1200 kcal)

Richard Simmons

Scarsdale

Stillman

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Life Is One Damn Diet After Another

A common expression is that we're "going on a diet." The phrase suggests that, like a vacation trip, there is a beginning and an end. We dream of the day we will reach our weight goal and how wonderful it will be when we don't have to lead a life of painful deprivation.

In the back of our minds, there is a comforting little tape playing, promising us that when our weight loss campaign is over, we'll be able to stop counting calories, carbohydrates, or fats. We long for the day when we no longer have to clench our teeth as we refuse a favorite dish that always causes us to salivate in our sleep. We reach for the carrot and celery sticks without anticipation or enthusiasm while torturing ourselves with visions of the special treats we'll enjoy when the diet is over.

Uh, hello?

Allowing ourselves to think of a diet as a delineated, restricted period within our total life span is a sure avenue back to tent city (that refers to what we wear, not where we live). To have any hope of attaining permanent weight control, we must approach it as a lifelong effort, watching our intake day after day, week after week, year after year.

You feel your heart sinking in your chest. You think "If I have to live like this all the time, it's just not worth it!" That little voice promises you that you are different. You can relax because now you know how to lose weight, you can do it anytime you want. Gain five pounds and you'll go back on your diet and be back to goal in no time at all.

But you won't! Think back over your chequered weight history. We all believe that once our weight is down, it will be so easy to go on a short diet if we gain back a few pounds. It doesn't work that way, though, does it? We start gaining a pound here and a pound there, but then there are some special events coming up and a diet would be so inconvenient. We don't go back "on" our diet until we've gained enough weight to develop the self-disgust that warrants a new period of serious deprivation. We have become a full-fledged member of the yo-yo club, that vast majority of dieters who cannot keep the weight off for more than a few weeks.

The reasons we go "on" and "off" diets are numerous: they are boring, depressing, and very uncomfortable. They set us apart from friends, family, and coworkers who continue to snack, to feast, and to celebrate. We resent how diets make us feel and how they impact our daily lives.

Let's look at the whole picture from a different perspective for a minute.

Instead of "a diet" envision a way of eating that involves living on a diet for the rest of your life. While the prospect may appall you, don't say you can't do it just yet.

First, consider another wide-spread concept many of us accept. To lose substantial weight in a relatively short time, we need to select the diet that seems to fit us and then stay with it, religiously, until we've reached our goal.

Let's now take these two concepts, squish them together, and then turn them upside down.

We are not "going on a diet." We are starting our diet-for-life. We then pick a diet, any diet at all, and make the commitment to stick with that diet for one week, and one week only. At the end of the week, we are going to pick an entirely different diet to which again we only commit for a one week period. This continues for virtually the rest of our lives with selected diets changing on a weekly basis.

What does this accomplish? A whole bunch of things:

1. By selecting a different diet each week, it removes those common misgivings that maybe we should have gone in a different direction. We worry that we're not getting the right nutrients or that we're going to get sick or develop a rare disease. We read the diet ratings and panic at the warnings posted for all the popular programs. With our new approach, you don't have to fret about if you made a good or bad choice because you'll be making a new choice in a week.

2. If there are particularly painful "No-Nos" in this week's diet, resolve to try something next week that allows a currently forbidden fruit. For example, a primarily protein regimen has been found successful for many participants who often lose five or ten pounds in a week. However, they miss the vegetables and salad they enjoy. The next week could then be a vegetables and salad only routine, also successful for rapid weight loss but a bit lean on the protein your body needs for self-repair.

You may then find yourself craving some good bread so you switch to the Subway diet for a week until your craving is satisfied. Move on to something completely different - the cabbage soup diet or liquid shakes. Since there are literally thousands of diets, a few are bound to include the food you crave.

You are never more than a week away from having what you feel you absolutely must have in order to keep going. You can include spartan fad diets that move fat quickly and you can include calorie counting or Weight Watcher diets that allow almost anything so long as you adjust your intake to stay within the totals specified.

3. The frequent changes in your eating patterns keep your body off-balance. Give the body enough time and advance notice and it will adapt to anything, turning protein into carbohydrates and storing even low calorie carbohydrates as little pockets of fat. By totally changing what you eat on a regular basis, the body gives up trying to figure out how to thwart you and spends its time efficiently processing what you give it. You are effectively using your smart little mind to outmaneuver your smart not-so-little body.

4. The constant changes force you to buy food in smaller packages. It's pointless and wasteful to buy those family packs of anything. That will help you with overall portion reduction, a must for any serious dieter. Your shopping goal is only to purchase items that you can consume within a week. If you see something that you particularly want but is not on your allowed list, make a mental note to find a diet for next week that can accommodate it.

5. The need for a new diet each week requires that you read and research a lot of diets. The reading acts as reinforcement for your goals and will assure your continuing education on nutrition and fitness. When you see something that intrigues you or just makes a lot of sense, try it out. Perhaps one week will involve barely restricted eating but require a lot of exercise. Go for it - it's only a week.

6. You are in the happy position of having wide choices available but also the needed structure of an organized plan to follow. The regimented eating is within each week's diet; the power of choice is operative when you decide what the next week's program will be.

7. Can you stay on a diet permanently? Yes, you can, because you're not restricting yourself from anything for life, just for a week at a time. Should you stay on a diet for the rest of your life? Yes, you probably should as long as you are getting a balance of foods from an intelligent mixing of alternative diet plans. If you like one diet more than another, or if one particular program works exceptionally well for you, by all means cycle that diet into your routine on a regular basis. Just make sure you don't use the same plan more than once a month or your body is going to be ready for it and Zap! you find it no longer works so well.

8. Can you over-diet? We have all seen (although they seem to be harder to find these days) overly thin, cadaverous dieters with sunken cheeks and loose skin. That can be avoided by making your selected diets very diverse so you are never without needed nutrients for very long. For example, many retirement homes and assisted living co-ops produce thin seniors with pallid skin and protruding abdomens. Replace their mushy, high starch meals with any of the myriad high protein and vegetable-fruit diets and their color will improve, their energy increase, and their tummies fade.

9. Can you ever be too thin? Visit an eating disorder facility and you will see the results of anorexia nervosa, not a pretty sight and highly dangerous from a medical standpoint. If you have a history of overweight, you may tell yourself that being too thin will never be in the cards for you. However, there are not infrequent cases of the perennial heavy who becomes anorexic through dieting too much with resulting anxiety about gaining back even an ounce of the flesh so painfully discarded. If you have a distorted body image, and reliable friends are concerned about your being too thin, get professional help.

10. It all comes down to using your brain intelligently. When you are at your heaviest, with the most to lose, the logical choice is a rather spartan program that will get the fat moving quickly. As you lose, more moderate programs can be interspersed so that your skin and cheeks have a chance to adjust and fill in as your weight stores become redistributed. If a particular part of your body is resistant to reduction, exercise may become a more important part of your plan than simply a dietary approach. Once you are hovering at your ideal weight, simple calorie counting or support group involvement may be all you need.

The secret is to be rational about it all and use that wonderful mind of yours to set the program for your not-so-intelligent body with its insatiable appetite and poundage conservation cravings. Don't try to cheat unless you want to cheat yourself and then be honest and admit that, for whatever reason there is, you want to avoid further weight loss. When you want and need to lose fifty pounds, an ice cream and chocolate diet is not rational. When you are at ideal weight or below, a stringent fad diet makes no sense.

Will all this mixing of diets result in consistent weight loss? There is never consistency in weight loss because there are just too many factors involved: water retention, digestive inefficiencies, the amount of energy expended, and individual body quirks. Over time, you will lose steadily but there will always be some ups and downs along the way.

Once the concept of "going on a diet" has been discarded, a lifelong eating plan can be embraced, guaranteed to leave you in control of your weight for the rest of your long slender life.

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Want To Lose Fat? Here Are The Top 10 Reasons To Never Go On Another Diet

Have you ever wondered why it seems impossible to lose weight, no matter which diet you try? The reasons below will help you to understand why your weight loss efforts in the past may not have given you the results you had hoped for.

1. Diets will destroy your metabolism

Calories are not evil. They are not something to be avoided at all costs. Calories are a unit of ENERGY. Your body needs energy every day, and it does its best to stay in a state of balance (calories in = calories out, energy consumed = energy burned). Thus, if you suddenly cut calories in an effort to lose weight, your body will react accordingly. Your body does not know why it is suddenly receiving less energy, but in order to maintain balance, it will immediately begin to slow down your metabolism in order to match your energy burned with your energy consumed. That is why you will eventually see weight loss slow, then stop. This is also the main reason why dieters will gain their weight back, and then some. By dieting, you have programmed your body to burn significantly fewer calories throughout the day, so as soon as the diet ends and calorie intake increases, that extra energy will now be stored as fat.

2. Diets will make you fatter

Muscle is metabolically active tissue, meaning it is burning calories throughout the day, while body fat is basically stored energy. Think of muscle as your metabolism's engine. The bigger the engine (more muscle mass) you have, the faster your metabolism can run. Unfortunately, one of the ways that your body slows down its metabolism in reaction to a diet is by cannibalizing muscle mass, and using it for energy. So, while the scale will be telling you that you are losing weight, your metabolism will be cratering because some of the weight you are losing will be muscle mass. Then, after you quit the diet and go back to your normal way of eating, when you gain the weight back, it does not come back as the muscle you lost, but as fat. So, not long after you quit the diet, not only will you weigh the same, or more, than you did when you started, but you will have more fat, less muscle, and a slower metabolism.

3. Diets leave you with no energy

As we have learned, calories are units of energy, and your body needs energy to get through the day. Did you realize that a 160 lb man, who did nothing for 24 hours but lay in a hammock and breathe, would burn in the neighborhood of 1600 calories? Dieters will often eat as few as 800 to 1000 calories per day, so it is easy to see why they would feel tired and run down. Since carbohydrates provide our main source of fuel (glucose and glycogen), low carb diets zap you even more. Did you know that while your body can burn fat for fuel, your brain and central nervous system can only use glucose for fuel? That is why, especially during the induction phase of low carb fad diets, people often feel sluggish, irritable, and not as sharp mentally as normal. Of course, every low carb dieter will tell you that it is only bad for a few days, then your energy levels pick up again. That is because your body, wonderful machine that it is, can manufacture its own glucose to provide energy for your brain. Unfortunately, it does this by breaking down muscle mass into its component amino acids, which it then converts to glucose. So, while you may be more alert once again, this is a sure sign that your metabolism is now slowing down as you cannibalize muscle mass to make up for the energy deficit the diet is causing.

4. Diet programs are usually unrealistic

Counting calories, points, food exchanges, grams of this and grams of that, is just not a realistic strategy for long term weight loss. We all lead busy lives and being forced to do ridiculous calculations every time you eat is no way to live. Unless you are measuring all of your food, most people will generally underestimate the amount that they eat, often by more than 50% (what you estimate to be 1 cup is probably 1 ½ cups, 4 ounces is probably 6, and so on). This is especially problematic in restaurants or other social settings. So, the calculations will not even be accurate anyway.

5. Diets provide false hope to get you hooked

Anyone who goes on a calorie restricted diet, especially a low carb diet, will generally experience a significant weight loss in the first week or two. Diet programs will often try to hook you in with promises of big weight loss up front. When that promise comes true, the diet guru or diet center or supplement seller has you under their spell. The reality is, it is very easy to lose 5, 6, 7 or more pounds in your first week or two on a diet, and the reason is simple. Most of that weight is water. Of course, the person at the diet center won't tell you that. They will claim that their product or program is the magic behind your success, when the truth is you are just losing water that your body needs. Remember that we said your body's main sources of energy are glucose and glycogen? Glucose, or blood sugar, is the product of carbohydrate digestion. Glycogen is glucose that has been stored in the muscles and liver. When you severely cut back on calories, especially carbohydrates, you do not adequately replenish your muscle glycogen as you use it. Well, each gram of glycogen stored in your muscles holds 1.4 grams of water with it, so when your glycogen levels are depleted, water weight loss results. As soon as you replace your glycogen stores, that weight will come back on.

6. Diets make you feel like a failure

Eventually, everyone will 'cheat' on their diet, or more likely, go off of it all together. When that happens, the inevitable wave of guilt is sure to follow as you tell yourself that you blew it. The diet industry has to be the only industry in this country where nobody gets what they pay for, and then they blame themselves for it. Of course, people will often punish themselves for blowing it by going on a binge, which just makes the guilt worse and compounds the problem. Convinced that this failure was their own fault, the person then often goes off in search of another diet.

7. Fad diets are unhealthy

Any diet that eliminates entire food categories such as carbohydrates or fats robs your body of important nutrients. As discussed above, carbohydrates provide your body with its main source of fuel. And, while trans fats and saturated fats should be avoided, did you realize that your body needs a certain level of fat in the diet in order to function properly? Monounsaturated and polyunsaturated fats are healthy fats and a critical part of your daily nutrition. Also, diets that force you to eat ridiculous foods, such as nothing but cabbage soup, rely on semi-starvation for their temporary weight loss effects, causing many unpleasant side effects in your body.

8. Fad diet marketers lie to you

Promises of fast, effortless weight loss are simply lies designed to make your wallet smaller much faster than your waistline. No infomercial gadget or magic pill or supplement will lead to long term weight loss. If any of these products really worked, don't you think you might hear about in on the news instead of some cheesy late night infomercial? Face it, if any of them really worked, nobody would be fat! The truth is, real long term weight loss takes effort, and anyone who tells you otherwise is lying to you.

9. Diets will stress you out

If you are spending your day worrying about how many calories you have eaten, or how many points you have left, or if you have had too many grams of carbs since lunch, it is inevitable that other activities, duties, and responsibilities of yours will suffer. Modern life has enough stress without adding in unnecessary and, in the long run, unproductive stress on top. Food and nutrition are essential parts of life that should be enjoyed, not feared, dreaded, or micromanaged. Committing to simple lifestyle changes instead of regimented diet rules is a more effective approach to weight loss, that will also allow you to keep your sanity intact.

10. Diets do not work

It cannot be said any more simply than that. Diets by themselves do not work. Repeat that to yourself until it sinks in for good. If all of the evidence above is not enough to convince you, just think about it. How many people do you know who have been on one diet? None. They have all been on dozens of different diets, right? Well, if any one of those diets really worked and resulted in healthy, permanent weight loss, why would anyone need another? The reason that there are hundreds of diets out there is because none of them work, and the diet marketers know that. They are just banking that you don't know it yet, and will hopefully give them more money to try one of their other miracle diets.

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