Choose Your Diet

Brazilian Bikini Body Program

2008-11-26T21:07:00.001-05:00

MediterrAsian Diet

2008-11-20T21:59:00.001-05:00

The MediterrAsian Way is an eating program that highlights the best features of both the Mediterranean and Asian diets and lifestyles in regard to their beneficial effects on health and weight management.

The authors attract dieters with the promise of being able to eat delicious foods such as pizza, noodles, sushi, and curries ‘all washed down with a glass of your favorite wine or beer’. They state that this way of eating will not only help dieters to stay lean and healthy but will also reduce the risk of many diseases and may actually increase lifespan...more

Five Factor Diet

2008-03-13T21:44:00.000-04:00

5-factor diet is based around the factor 5:
5 meals a day,
5 workouts a week of 5 exercises each.

The principles are:

1. Eat 5 meals daily.
2. Follow the 5 criteria for each meal...more

DASH Diet for Weight Reduction

2007-12-07T14:56:00.000-05:00

The DASH Diet is also known as a combination diet. What this means is that people following this diet plan eat a combination of foods most of which are fruits, vegetables, low fat dairy products and foods that are low in saturated fats. This diet plan also demands that you eat foods, which are low in cholesterol, high in potassium, calcium and dietary fiber. The DASH Diet is based on the daily intake of 2000 calories, slightly higher than other diet plans...more

10 Things You Can Do To Make Any Meal Healthier

2007-06-20T12:59:00.000-04:00

We all know weeknights can be stressful, rushed and hectic. You may have every intention of putting a healthy meal on the table, only to be overcome by 'real life'! Don't despair - all is not lost! When your best efforts go awry, and you order pizza or serve another meal that doesn't exactly fit into a healthy diet, you still have many options for making it healthier:

1. Start your meal with a large glass of water...more

Personality Type Diet

2007-05-29T10:51:00.000-04:00

Dr Kushner’s Personality Type diet is an innovative approach to weight loss - based on food and behavior.

The survey consists of over 70 questions about your eating habits. The survey results indicate an eating pattern - many of which Dr. Kushner has named (hearty portioner, fruitless feaster, nighttime nibbler, and many more)... more

Fruitarian Diet

2007-05-21T20:07:00.000-04:00

In a fruitarian diet, the only parts of plants used are the fruit, nuts, seeds and other plant matter that can be gathered without harming the plant. In other words, 'culinary' fruit (apples, oranges, pears etc) and 'botanical' fruit or seed-containing reproductive parts of flowering plants (beans, berries, capsicums, cucumbers, grains, nuts, peas, pumpkins, seeds, squash, tomatoes, and the like), can be eaten, but not carrots, potatoes or spinach etc., which require destruction of the plant...more

Warrior Diet

2007-05-17T10:29:00.000-04:00

This exercise and nutrition program hinges on a somewhat controversial diet based on a daily cycle of "undereating" during the day and "overeating" at night. The rationale is that the historic "warrior", in order to succeed in the environment of the time, had a primal need to cycle between undereating during the day (when physical activity and danger were always present), and overeating at night (when able to rest and eat a good daily meal). Modern humans in a changed environment can therefore restore health and fitness, by returning to that cycle with the Warrior Diet...more

Rice Diet

2007-05-16T10:31:00.000-04:00

The Rice Diet is the basis for a medically-supervised program designed for rapid weight-loss over a period of 2 to 4 weeks or more, in the treatment of obesity, diabetes, heart disease, hypertension and renal disease. The Rice Diet is not like fad diets which come and go, but has developed into a complete, proven and well-respected program for improving health...more

Leptin Diet

2007-05-10T09:34:00.000-04:00

Leptin is a hormone that assists in regulating both appetite and metabolism. Leptin was discovered in 1994 - therefore research is only very recent.

The 5 Rules of Leptin Diet

Never eat after dinner

Don't eat 3 hours before bedtime or go to bed on a full stomach. Allow 11-12 hours between dinner and breakfast. For approximately the first 6-8 hours after eating our evening meal, the body is burning up the calories from that day...more

No Flour, No Sugar Diet

2007-05-09T14:37:00.000-04:00

Foods containing added sugar and refined flour are nutrient-poor, unlike foods containing whole grains, fruits, vegetables and legumes which are rich in vitamins, minerals and fiber. The No Flour, No Sugar Diet reduces the so-called 'empty' calories of refined carbohydrate-based foods, also frequently high in fat (such as pizza and donuts)...more

Fat Smash Diet

2007-04-30T14:04:00.000-04:00

Elimination Diets

2007-04-26T19:55:00.000-04:00

Elimination or allergy diets are used to isolate food allergies or food sensitivity. The basic elimination diet first removes all potential food allergens from the diet, and then re-introduces these foods one at a time...more

Anti-Aging Diet & Calorie Restriction

2007-04-23T15:32:00.000-04:00

Calorie Restriction is the process of limiting caloric intake with the intention of slowing down aging. Some people refer to the concept as an anti aging diet. Research into Calorie Restriction has continued for many years - concluding that the lifespan of many animals is extended when calorie intake is restricted.

The difficulty of Calorie Restriction is that sufficient nutrition (vitamins and minerals) must be maintained while lowering energy intake as much as possible...more

Lemonade Diet (The Master Cleanser)

2007-04-23T14:54:00.000-04:00

The lemonade diet is a detoxification program written by the Stanley Burroughs. The diet - called the "The Master Cleanser" was written in the 1940s and continues to be popular to this day.

This dietary regime is strictly a cleansing diet. Weight loss will occur, but it is not to be equated with fat loss. Much of the weight that is lost will be from fluid and water retention. Without a doubt, at least 1/2 the weight will come back on after completing the diet. Many people incorrectly use this for fast weight loss. This is not what the diet is intended for...more

Raw Food Diets

2007-04-23T14:26:00.000-04:00

There are a number of diet plan based on raw foods. Generally these diets are plant-based, and are comprised of at least 75% raw food. Apparently raw foods contain the enzymes that are thought to be removed during the cooking process.

A Raw Food diet is generally made up fruit, vegetables, nuts, seeds, sprouted seeds and grains, dried fruit and juices, rolled or flaked grains, herbs and spices...more

Sacred Heart Diet

2007-04-19T21:31:00.000-04:00

The Sacred Heart diet is a soup-based diet, and claims that you will lose 10-17 pounds in the first week.

Day 1
Any fruit (except bananas). Cantaloupes and watermelon are lower in calories than most other fruits. Eat only soup and fruit today....more

3 Day Diet

2007-04-19T21:28:00.000-04:00

The 3 Day Diet is one of the most popular short-term fad diets around today. Many people adopt the diet to try and achieve short-term weight loss. The 3 Day Diet is simply a low calorie diet. There is nothing magical - no mystical chemical reaction that goes on (as some seem to think). Weight loss is due to a sudden drop in calories ...more

Negative Calorie Diet

2007-04-19T21:26:00.000-04:00

Green vegetables are low in calories. You can eat a lot of them without getting fat - yet at the same time the fibrous content can 'fill you up'. There are some green vegetables in particular that are very low in calories. Proponents of the Negative Calorie Diet suggest that eating a stick of celery (5 calories) will burn up 95 calories....more

Neanderthin Diet Plan

2007-04-19T21:24:00.000-04:00

Mayo Clinic Plan

2007-04-19T21:22:00.000-04:00

Hilton Head Metabolism Diet

2007-04-19T21:20:00.000-04:00

The Hilton Head Metabolism Diet derives from observation, and evidence from subsequent study, that a person's metabolism burns 70% of all daily calories - the remainder is burned through physical activity. This program works by changing your body chemistry to burn fat naturally, so that even though you eat five times a day the weight will drop off...more

Glycemic Impact Diet

2007-04-19T21:18:00.000-04:00

The Glycemic Impact Diet is one of the few popular diets to come along that is truly sensible and possible to follow for one's entire life. It also lacks many of the excessive "foods to avoid" that so many diets have. This is a very good diet...more

Liquid Diet

2007-04-19T21:15:00.000-04:00

A liquid diet consists of juices replacing every meal. Nutritionally this will provide virtually no protein or fat, and few calories. A Juice Fast should not be used as a weight loss technique. It is better to eat the fruit and vegetables whole - and therefore gain the fiber, and the increased metabolism resulting from digesting the whole food.... more

Diet Smart Plan

2007-04-19T21:12:00.000-04:00

Fat Flush - Detox and Weight Loss Plan

2007-04-19T21:10:00.000-04:00

Microbiotic Diet

2007-04-19T21:08:00.000-04:00

The macrobiotic diet is high in natural, unprocessed foods, complex carbohydrates, and vegetables. It is low in saturated fats, whilst providing the essential fats. Despite a reputation of being nothing but brown rice, there is more to the Macrobiotic Diet than just brown rice. ..more

F-Plan Weight Loss Diet

2007-04-19T21:06:00.000-04:00

The diet is effectively a low-fat high-fiber diet. The theory is that a high intake of dietary fiber fills you up quickly, providing the bulk of food without the high calories. The staples of the diet are complex carbs, such as whole grains, baked potatoes, and legumes, and lots of fruit and vegetables....more

Carbohydrate Addicts Diet

2007-04-19T21:05:00.000-04:00

The carbohydrate addict diet is unusual, but at its foundation is a reduction of carbohydrate intake. The rules are strict, with the diet providing a long list of foods that are on the "allowed" list. Anything not in this list must be avoided...more

Body for Life

2007-04-19T21:03:00.000-04:00

Body for life is about losing fat and gaining muscle - and having a diet that doesn't leave you feeling tired or fatigued. The typical BFL diet consists of 5-6 meals per day. Portion size is emphasized rather than calorie counts. ...more

Blood Type Diet

2007-04-19T21:01:00.000-04:00

A blood type diet is a nutrition plan based around your blood type. Weight loss and other health improvements may occur on this diet ...more

Beverly Hills Diet

2007-04-19T20:58:00.000-04:00

The diet is based on a food combining principle (called conscious-combining). The main food group of the diet is fruit, but the diet has vegetable-only days, fruit-only days, and other days when some starchy carbohydrate is allowed...more

Abs Diet

2007-04-19T20:57:00.000-04:00

Cabbage Soup Diet

2007-04-19T20:55:00.000-04:00

The Cabbage Soup Diet is a 7 day meal plan, aimed at achieving fast weight loss. It is not a long-term weight loss solution, but is known to be effective over the short term ...more

Grapefruit Diet

2007-04-19T20:53:00.000-04:00

The Grapefruit Diet is a weight loss diet built solely around the humble grapefruit...more

South Beach Diet

2007-04-19T20:52:00.000-04:00

The diet is becoming known as the "healthy" version of the Atkins diet. This diet is good - very good, and includes foods such as whole grains, healthy fats, fish, chicken, fruits and vegetables...more

Atkins Diet

2007-04-19T20:50:00.000-04:00

The main component of the Atkins diet is a severe restriction of carbohydrate intake. This includes foods with sugar, bread, cereal, some starchy vegetables and pasta...more

Low Protein Diets

2007-04-19T20:46:00.000-04:00

Vegetarian Weight Loss Plan

2007-04-19T15:51:00.000-04:00

A vegetarian diet provides a wide range of health benefits. Research shows that vegetarians suffer less from many of the diseases associated with the typical Western diet...more

Brazilian Bikini Body Program

2007-04-18T18:12:00.001-04:00

The Brazilian Bikini Body Program is the creation of fitness professional Regina Joseph who shares with readers her advice on how to eat and exercise the Brazilian way. She created it as a lifestyle plan that would allow her to eat normally but also keep her body fit and strong.

Author claims that her program will increase energy and produce fat loss while sculpting the body so that dieters will be bikini ready in 30 days.
She outlines the Brazilian way of eating and highlights Brazilian superfoods to boost nutrition and offers dieters a fun way to exercise with a combination of Pilates and the Brazilian martial art, capoeira.

Joseph places a great deal of emphasis on the reduction of stress by adopting the Brazilian approach to life of passion and joy.

Diet Basics

This is not a low carbohydrate plan however grains are limited to small portions and the majority of carbohydrates are obtained from fruit and vegetables. There is also a small dessert offering on the daily menu. Dairy products are not completely eliminated but are very limited.

The emphasis is on fresh foods with fruit smoothies and juices, vegetable salads, grilled seafood and meat with the addition of nuts and legumes to round out the meal plans.

Recommended Foods

The Brazilian superfood acai berry is the foundation of the diet and is recommended in abundance because it is very high in antioxidants, dietary fiber and healthy fats. Cashews, Brazil nuts and coconuts are other Brazilian foods that are recommended.

Sample Diet Plan

Breakfast
Acai smoothie

Morning Snack
Coconut water

Lunch
Miso soup and lentil salad

Afternoon Snack
Honey nut crumble

Dinner
Fried fish
Broccoli and cauliflower with spinach sauce
Dessert: prune compote

Exercise Recommendations

The combination of Capoeira and Pilates exercises will provide a balanced fitness program that includes cardiovascular, muscle strengthening and flexibility. Workout plans of 10, 30 and 60 minute duration is included as well as tips for those new to exercise or with injuries.

Pros
-Promotes a positive body image and attitude that may alleviate obsession with achieving an unnaturally low body weight.
-Meals are nutritious and flavorful and will probably appeal to most people who don’t like regular diet foods.
-Emphasizes fruit and vegetables.
-Addresses psychological factors involved in achieving success with weight loss.

Cons
-The Brazilian superfoods may be difficult to find locally.
-Not easily adaptable to vegetarians.
-Readers who do not relate to the Brazilian culture may not find the plan appealing.
-Appears directed mostly toward female dieters.

Conclusions

Although it is important for dieters to realize that achieving the ideal bikini body in just 30 days is unrealistic, this program is actually quite a well-rounded plan that will produce results when maintained over the long term.

The exercise plan is very unique and provides a balance of cardiovascular, muscle strengthening and flexibility exercises. This should assist with muscle sculpting to improve body shape rather than just focusing on fat loss as many other diet plans tend to do.

The nutritional aspect of the program is very sound and will promote a high intake of nutrients through a wide variety of healthy foods. It seems highly likely that most dieters will respond well to this plan with results not only in regard to fat loss but also improvements in their general health and vitality.

MediterrAsian Diet

2007-04-18T18:11:00.000-04:00

The MediterrAsian Way is an eating program that highlights the best features of both the Mediterranean and Asian diets and lifestyles in regard to their beneficial effects on health and weight management. The authors attract dieters with the promise of being able to eat delicious foods such as pizza, noodles, sushi, and curries ‘all washed down with a glass of your favorite wine or beer’. They state that this way of eating will not only help dieters to stay lean and healthy but will also reduce the risk of many diseases and may actually increase lifespan.

Diet Basics

There are many similarities between Mediterranean and Asian cultures and a bulk of scientific evidence indicates that these factors are probably responsible for the superior health of cultures that eat in accordance with traditional dietary practices.

-They consume a large amount of plant foods including grains, vegetables, fruits, legumes and nuts.
-Fish is included in the diet on a regular basis.
-The majority of the fat in the diet comes from vegetable or fish oils.
-Consumption of red meat and animal fats is low.
-Alcohol is consumed often in moderation and usually with meals.
-They have physically active lifestyles.
-They have a strong social support system, an optimistic outlook, and always set aside some time each day for relaxation.

Calorie counts for the suggested meals work out to about half that of a typical Western style meal. The portions are generous; however, the inclusion of a large amount of fruit and vegetables means that the calories remain relatively low while the nutritional quality is high.

Recommended Foods

Whole grain carbohydrates, fruit, vegetables, legumes, nuts, avocado, olive or vegetable oils, lean poultry, seafood, and tea.
Alcohol in the form of wine or beer is allowed in moderation.

Sample Diet Plan

Breakfast: Oatmeal with soy milk and raisins
Morning Snack: Raw almonds
Lunch: Greek salad pita pockets2 apricots
Afternoon Snack: Small bunch of grapes
Dinner: Sicilian Tuna and Basil Pizza, 1 glass red wine
Evening Snack: 1 cup strawberries, 1/2 cup yogurt

Exercise Recommendations

The Mediterranean and Asian lifestyles generally involve a lot of activity and exercise is promoted as a way to improve health by strengthening the heart and boosting immunity as well as for weight loss.

Dieters are encouraged to increase activity in their daily lives wherever possible such as walking the dog, playing with their children in the park, or doing some gardening. For those who prefer a more structured program, activities such as tennis, golf, martial arts, tai chi, or yoga are suggested.

Pros
-Strongly supported by research
-Encourages the intake of a wide variety of nourishing unprocessed foods.
-Meals are balanced with a mix of fruit, vegetables, low glycemic carbohydrates, proteins, and healthy fats.
-The large amount of variety in the will alleviate dietary boredom while also promoting the intake of a wide range of nutrients and phytochemicals.
-Emphasizes the importance of physical activity and stress management for health and weight management.
-Can be maintained as a healthy lifestyle eating program.

Cons
-Encourages the intake of processed soy food, which does not reflect the philosophy of adhering to traditional dietary practices.
-Overemphasizes the consumption of carbohydrates such as cereals, bread, pasta, and rice.

Conclusions

There is certainly a large amount of scientific evidence to support this style of eating and in particular it may be suited to those with a history or risk of diabetes and cardiovascular disease. However, even many of these dieters will not respond well to the high carbohydrate content of the diet particularly in the form of grains such as bread, pasta, and rice.

The strength of this program is in the way it considers factors such as physical activity and stress management as being of utmost importance to health and weight loss, rather than just looking at the dietary aspects. For dieters who respond well to this way of eating this program may be maintained as a beneficial healthy lifestyle plan.

Five Factor Diet

2007-04-18T18:10:00.000-04:00

5-factor diet is based around the factor 5: 5 meals a day, 5 workouts a week of 5 exercises each.

The principles are:

1. Eat 5 meals daily.
2. Follow the 5 criteria for each meal.
3. Spend 5 minutes in preparation for each meal, using only 5 ingredients.
4. Workout 25 minutes 5 days a week for 5 weeks.
5. Indulge in a weekly 'cheat' day.

5 'Fat-loss' keys

1. Metabolism — faster metabolism burns more calories, hence less fat.
2. Exercise — stay in the fat-burning zone and build lean muscle.
3. Right calories — consume foods with the right kind and amount of calories.
4. Glycemic Index — low-GI foods keep blood-sugar levels steady.
5. Rest and recovery — promote growth hormone for muscle condition, and reduce cortisol ('stress' hormone).

5 Criteria for each of 5 meals per day

1. Low-fat, quality protein
2. Low-GI carbohydrate
3. Fiber
4. Healthy fat
5. Sugar-free beverage

Sundays are considered a 'cheat day' - eat what you like, while sticking to the 5-meals principle.

Meal Guidelines

Breakfast
Sugar-free cereal with at least 5 grams of protein and 5 grams of fiber per serving, with some fresh fruit like strawberries or blueberries. Use non-fat cottage cheese or sugar-free yogurt in place of cereal for a change.
For something warm, use egg whites as a base for a low-fat omelet, or try the Apple-Cinnamon Oatmeal Frittata.
For hot cereal, make some oatmeal and blend in a scoop of whey-protein powder.

Lunch
Soups & salads, with no-flour bread or tortilla for open sandwiches or wraps, or a rice cake.

Dinner
Lean chicken/steak/fish for protein, and fibrous, moderate-GI carbs in vegetables like wild rice, squash, sweet potato, broccoli, spinach, or cauliflower.

DASH Diet for Weight Reduction

2007-04-18T18:09:00.000-04:00

The DASH Diet is a clinical study that has been funded by the National Heart, Lung and Blood Institute. The word DASH stands for Dietary Approaches to Stop Hypertension. This clinical study showed that the DASH Diet lowered blood pressure and in some cases may have prevented and controlled high blood pressure.

The DASH Diet is also known as a combination diet. What this means is that people following this diet plan eat a combination of foods most of which are fruits, vegetables, low fat dairy products and foods that are low in saturated fats. This diet plan also demands that you eat foods, which are low in cholesterol, high in potassium, calcium and dietary fiber. The DASH Diet is based on the daily intake of 2000 calories, slightly higher than other diet plans.

The DASH Diet demands that you have a certain number of serving from each food group daily. For example, if followed properly, on a daily basis you should have eight servings of grains, four servings of vegetables, five servings of fruit, 3 of dairy products, 2 servings of meat, fish and poultry, one serving of nuts and seeds and finally roughly about two and a half servings of fats and oils. When all of these are combined you should have a total 2000 calories per day.

However, for some people following the DASH Diet may be hard. Some people may not consume 2000 calories per day and might find it hard to do so. The key is to start small and slowing make changes to your daily diet. Do not try to do everything at once. This diet allows you some freedom to create your own meals so take advantage and treat yourself to a combination of pasta and vegetables. Finally, since you need to have at least five servings of fruit a day, use the fruit as snacks in between meals.

Like with any diet, the DASH Diet also requires that you take part in some form of daily exercise. This is combination will help you lower your blood pressure and to lose weight at the same time.

Ten Things You Can Do To Make Any Meal Healthier

2007-04-18T18:02:00.000-04:00

1. Start your meal with a large glass of water.

2. Blot pizza with a napkin or paper towel. This can remove several grams of fat from each slice.

3. Opt for veggie toppings on pizza if possible.

4. Add a bag of salad (but be careful of high-fat dressings and toppings)

5. Try adding dried herbs or other seasonings to your salads to give them a kick without relying solely on the dressing to do this. Eat salad dressings on the side. Use the technique of dipping your fork in the dressing and then adding your salad.

6. Fill half your plate with vegetables, and leave the other half for protein and complex carbs.

7. Sneak vegetables in wherever you can - in casseroles, pasta sauces, pizzas, sandwiches, soups.

8. Try starting your meal with a glass of vegetable juice or vegetable soup.

9. Cut back on bread where you can. Eat thin pizza crust; avoid garlic or cheese bread; limit servings of bread with Italian meals. If you can, opt for whole grains.

10. Eat fresh fruit for dessert, or for an appetizer.

Just like when you fall off your exercise program and the experts tell you to just pick up where you left off, the same can be said for your wish to eat healthier. Make the best of the choices you have, and don't expect to be the perfect eater every day. It's all about making it work with the rest of your life!

Personality Type Diet

2007-04-18T18:01:00.000-04:00

Dr Kushner’s Personality Type diet is an innovative approach to weight loss - based on food and behavior.

Determining Your Personality Type

Dr. Kushner remodeled his book into an on-line questionnaire. The survey consists of over 70 questions about your eating habits. The survey results indicate an eating pattern - many of which Dr. Kushner has named (hearty portioner, fruitless feaster, nighttime nibbler, and many more). The program will also determine your exercise personality and coping personality. It is these three elements combined that will contribute to a successful weight loss program.
By combining the results of all three personalities, the Personality Type Diet will craft a program based around your current habits. Weight loss is as much about altering behavior and habits as it is finding a good diet plan.

The Personality Diet creates meal plans using a large selection of healthy foods - as well as fast food options. It is not a restrictive diet but something that includes a good balance of carbohydrates, proteins, and fats. There are 3 main meals and 2 snacks included in the menus.
Portions and quantities are determined by your own statistics.

Sample Meal Plan

Breakfast (248 calories)
2 whole grain toaster style waffles
2 tbsp reduced-calorie syrup
2 tsp light margarine
2 slices turkey bacon
1 small banana or ½ large
8 oz water

Snack (260 calories)
10 baby carrots
½ red bell pepper, sliced
2 celery stalks
4 tbsp hummus
3 crackers
8 oz water

Lunch (338 calories - Wendy's Fast Food)
Wendy’s Grilled Chicken Sandwich
1 small diet soda
1 small peach (pack with you)
16 oz water

Snack (88 calories)
1 cinnamon graham cracker sheet spread with 1 tbsp light cream cheese & topped with ½ C sliced strawberries
8 oz water

Dinner - Salmon and Roasted Vegetables (431 calories)
6 oz baked salmon with fresh squeezed lemon and chopped dill
16 oz water

Directions:

Squeeze ½ lemon over salmon and sprinkle with fresh dill. Cook salmon in aluminum foil at 350 degrees until fish flakes easily with a fork, about 15 minutes.

Roasted Veggies:

Spray a baking dish with non-stick cooking spray. Place 5 spears of asparagus, 1 sliced yellow squash & 1 minced garlic clove in the dish and drizzle with 1 tsp olive oil. Bake with salmon, putting veggies in first for about 25-30 minutes or until easily pierced with a knife.

Social Networking

An interesting aspect of the Personality Diet on-line is the social networking component. The program allows matching of "diet buddies" - whereby people of a similar personality can connect with each other.
This process is a very effective part of the program that will aid in motivation and support.

Conclusion
The Personality Type Diet is a superior and proven weight loss plan.

Dr Kushner's Personality Assessment (completely free)

Fruitarian Diet

2007-04-18T18:00:00.000-04:00

Fruitarians (or 'fruitarians') are a subgroup of vegans, who are in turn a subgroup of vegetarians most of whom adopt their particular dietary preference for reasons of health, ecological/environmental responsibility, or ethics.

A Vegetarian diet excludes meat and fish, and products derived from, although it can include honey, milk and other dairy products, and eggs.

A Vegan diet goes further by excluding dairy and egg products - only vegetables are eaten.
A Fruitarian (fruitarian) diet goes further again by excluding all parts of all 'vegetables' (that is plants and trees) except the fruit of the plant.

Fruitarian Diet

A true fruitarian believes that removal of a vegetable from its roots (say a potato or a lettuce leaf) injures it, which is against the fruitarian concept of causing no death or injury to anything in order to consume part of it (the tomato and avocado are considered either fruit or vegetable, and thus are exceptions to this rule).

The fruitarian diet may appear to be limited in variety and in nutrition, but nuts of any type provide a protein source, and grains and pasta are suggested for a balanced diet. Eggs may also be eaten if from organically grown chickens.

Negative factors

A fruitarian diet is difficult to follow, and long-term fruitarians can develop health problems, such as:

- Vitamin B12 deficiency - B12 is essential for normal nervous system function and the production of blood cells. The main sources of vitamin B12 are meat, eggs, and dairy products, all absent in the fruitarian diet. B12 is not present in any fruit, and even if found on the fruit's surface due to bacterial action, there will be nothing left after cleaning/preparing the fruit.

- Diabetic or hypoglycemic-type symptoms, due to the high sugar content of the fruitarian diet, which also lacks protein, minerals, and fat-soluble vitamins.

- Eating disorder symptoms - long-term fruitarians are prone to food cravings and consequent binge-eating of either 'allowed' or 'illegal' foods, and often become addicted to dates (for their high sugar content) and avocados (for their high fat content). Some may develop a type of eating disorder for which a name has been coined, "orthorexia nervosa" which has similarities to "anorexia nervosa". Orthorexia nervosa refers to a pathological fixation on eating so-called 'proper' food.

Maintaining nutrient levels

Care should be taken with a fruitarian diet to ensure sufficient consumption of certain nutrients, by identifying and including the appropriate sources of:
-calcium
-energy
-iron
-riboflavin
-vitamin B12
-vitamin D

Take Free Diet Personality Test Today!

Warrior Diet

2007-04-18T17:36:00.000-04:00

Warrior Diet grounding
The nervous system is the primary focus here, specifically that part called the autonomic nervous system (ANS). Body organs such as the heart, stomach and intestines (viscera), and muscles within these organs and other areas like blood vessels, skin, and eyes, as well as the glands of the body, are regulated by the ANS. We are mostly unaware of its workings; for example, when blood vessels change size or when our heart beats faster, these functions are involuntary and reflexive in nature.

The undereating phase of the Warrior Diet is supposed to prepare and alert the sympathetic nervous system (which kicks in when emergencies occur, causing stress and requiring us to "fight" or take "flight") to potential stress, resulting in the generation of energy and ultimately the burning of fat. While undereating, the body is forced to use fat storage as a source of fuel for maximum metabolic efficiency - thus promoting weight-loss.

The overeating phase of the Warrior Diet recognizes the role of the parasympathetic nervous system (which operates in normal or no emergency times, allowing us to "rest" and "digest”) in regulating digestion, elimination and other metabolic activities that slow you down. Eating during the day stops this process and blocks the body's ability to remove toxins and waste from the body. Since detoxification is imperative for health and to delay aging, eating occurs mainly at night.

Warrior Diet program
The program involves a Fat Loss Program and exercise and nutrition regimes.
The Fat Loss program is specifically designed to:

Force the body to detoxify
Improve utilization of fat as fuel
Improve utilization of carb as fuel

This process helps to boost overall metabolic rate, thereby enhancing the body's capacity to maximize fat loss.

Exercise and Nutrition Programs
Exercise and nutrition programs provide short, intense strength and aerobic exercises, along with pre-workout and post-workout meals. This approach intends to reduce fat while maintaining or improving muscle tone.

The emphasis of the Warrior Diet program is on having large evening meals on the one hand, and shedding the "calorie counting" common to most diets on the other.

Take Free Diet Personality Test Today!

Rice Diet

2007-04-18T17:31:00.000-04:00

Participants in the program have a limited menu selection initially, then choose from a range of items comprising fresh fruits and vegetables, grains, fish, and legumes (beans), varied daily. The name Rice Diet is somewhat confusing (the diet origins being the study of rice as a staple), as more than 30 food items are available.

Sample Menu

Day One: Basic Rice Diet

Breakfast, Lunch, and Dinner: 2 Starches, 2 Fruits

Days Two through Seven: Lacto-Vegetarian Rice Diet

Breakfast: 1 Starch, 1 Non-fat Dairy, 1 Fruit
Lunch and Dinner: 3 Starches, 3 Vegetables, 1 Fruit

Basic rules on serving sizes:

1 Starch = 1 slice bread, 1/3 cup cooked rice or beans, or 1/2 cup cooked pasta
1 Fruit = 1 medium sized fruit, 1/2 banana, or 1 cup cut fruit
1 Vegetable = 1 cup uncooked or 1/2 cup cooked
1 Dairy = 1 cup milk, 1 cup yogurt, or 1/2 cup cottage cheese.

Low Salt
Salt is restricted in the Rice Diet, since the body swells with salt (sodium) and water. Most people's diet contains approx. 4-7 grams of sodium, yet less than half a gram a day is necessary for normal body function.
Salt is a problem for patients with high blood pressure and kidney failure, and this is true also for most people if present in higher quantities in the diet. Salt stimulates the appetite, whereas herbs and spices simply flavor the food.
Limiting salt reduces several health risks, including cholesterol, blood pressure, heart size and weight, as well as reducing the need to medicate for these problems.

Low Fat
As well as being low-salt, the daily diet contains 5 gm or less of fat, about 20 gm of protein, and not more than 150 mg of sodium

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Leptin Diet

2007-04-18T17:29:00.000-04:00

Leptin is a hormone that assists in regulating both appetite and metabolism. Leptin was discovered in 1994 - therefore research is only very recent.

Leptin levels are generally proportional to body fat, as leptin is released by fat cells. It is thought that many obese people may have developed leptin resistance - whereby the body fails to respond to leptin signals. This begins a cycle where more leptin is produced.

The 5 Rules of Leptin Diet

Never eat after dinner
Don't eat 3 hours before bedtime or go to bed on a full stomach. Allow 11-12 hours between dinner and breakfast. For approximately the first 6-8 hours after eating our evening meal, the body is burning up the calories from that day. The best fat burn zone may occur 8 and 12 hours after eating. Snacking before bedtime (or late meals) means that leptin tells the brain that no energy is required, and thus no fat burning will occur in the night.

Eat 3 meals per day
Allow 5-6 hours between meals with no snacks.
Snacks will stimulate release of insulin - and during this time the body is not burning fat. If it is difficult to consume 3 meals a day, start with 4 per day. In time, with regular exercise, you will be able to leave 5 hours between meals.

Do not eat large meals
Providing the body with more fuel than it needs can lead to both leptin and insulin resistance. Reduce meal sizes by learning to eat slowly and to chew properly. Put the fork down from time to time. This gives your appetite a chance to catch up with your food intake.

Eat a high-protein breakfast
A high-protein breakfast will minimize afternoon energy "crashes". These energy crashes are often the result of eating a breakfast with too many carbohydrates and very little protein. People who are leptin resistant, and eat high carbohydrate breakfasts, are more likely to overeat.

Reduce the amount and glycemic index of carbohydrates eaten
This doesn't imply very low or very restricted carbohydrates. However the amount of starchy carbohydrate should be matched with the same portion of protein. Fibrous vegetables can be eaten in abundance.

Leptin Diet Meal Plan

Breakfast

Whole grain or high fiber cereal 1 cup with soy milk
Berries 1/2 cup
Walnuts 1/4 cup
Whey protein powder 2 scoops in soy milk or mixed with cereal

OR
Four free range eggs
Two pieces sprouted grain bread
Berries 1/2 cup
Walnuts 1/4 cup

Lunch or Dinner

Chicken breast or salmon or lean steak 6 - 8 oz
Whole grain high fiber pasta or slow cook brown rice or 1 cup mixed vegetables
1/2 Avocado or 1/4 cup nuts
Flax meal 1 tbsp mixed with pasta or rice or vegetables
Olive oil 1 tbsp mixed with pasta or rice or vegetables
Spices - ginger, cumin, turmeric
Berries or grapes 1/2 cup or apple

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No Flour, No Sugar Diet

2007-04-18T17:27:00.000-04:00

The No Flour, No Sugar lifestyle encourages selection of foods without significant sugar and refined flour content, based on interpretation of food labels. Exercise is also mentioned (half an hour a day). No counting of calories is suggested.

Sample Meal Plans

Breakfast: Omelet muffin, fresh strawberries
Morning Snack: Diced cantaloupe
Lunch: Greek salad
Afternoon: No-sugar-added yogurt
Dinner: Chicken breasts in Rosemary-Dijon sauce, spinach salad with tomato vinaigrette, steamed brown rice

Breakfast: Whole-grain cereal (with no flour or added sugar), nonfat milk, fresh peach
Morning Snack: Diced pineapple
Lunch: Green salad with water-packed tuna, sliced tomato, shredded carrot, and no-sugar-added vinaigrette
Afternoon: Spiced Edamame (Soy beans in the pod)
Dinner: Meatballs in tomoto sauce and baked polenta with fresh corn

Breakfast: Basic Crepe filled with sliced lean ham and reduced-fat cheese; sliced apple
Morning Snack: 1 stalk celery fille with reduced-fat, no-sugar-added peanut butter
Lunch: Taco salad with spiced prawns
Afternoon: Spiced Edamame
Dinner: Curry yogurt chicken, steamed or sautéed zucchini, steamed brown rice

Conclusion
Most people who eliminate from their diet foods containing refined flour and sugar will lose weight. A No Flour, No Sugar Diet works, especially if part of a healthy lifestyle.

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Fat Smash Diet

2007-04-18T17:00:00.000-04:00

The principle behind the name is that you achieve your weight-loss goals by smashing bad habits and misconceptions about diet. The diet follows a 90 day program in 4 phases - detox, foundation, construction, and the temple.

The Fat Smash Diet lays out your plan over 90 days for developing healthy eating habits and a healthy lifestyle, to promote fat loss and maintain a healthy weight.

Phase 1 - Detox (9 days)

Diet is essentially vegetarian - mainly fruits and vegetables (raw or steamed/grilled) to absorb natural nutrients, vitamins and minerals in 4 or 5 small daily portions, 3 hours apart, with plenty of water - plus daily exercise (30 minutes cardiovascular exercise 5 days a week, or a walk after dinner for up to 25 minutes).
This phase rids the body of toxins and impurities, developing a good basis for the following phases.

Helpful product during this phase Green Tea Detox Foot Patches

Phase 2 - Foundation (3 weeks)

Additional foods are allowed from a given list (lean meat/seafood, selected cereals and extra dairy), and physical activity is increased by up to 15%. The eating regimen of phase 1 is maintained (strictly no meals to be skipped) including plenty of fruit and vegetables, and fried foods are a 'no-no'.
This phase establishes good eating and exercise habits for a healthy ongoing lifestyle.

Phase 3 - Construction (4 weeks)

Yet more additional foods are allowed from a given list (such as pasta and bread), portion sizes may be increased maintaining plenty of fruit and vegetables as before, with at least 4 daily meals stipulated. 1 non-fruit dessert per day is permitted (1 scoop low fat ice cream or 2-3 cookies or graham crackers) and physical activity is again increased by up to 25%.
This phase builds the diet plan up from the earlier 'toning-down' phases.

Phase 4 - The Temple (remainder of the 90 days)

Most foods previously denied may now be included in limited quantities, and physical activity set at 1 hour for each of 5 days weekly.
This phase is to maintain the 'temple' of your body, in which your lifestyle achieves a balance for maintaining your desired body weight.
If your goal weight has not been reached by the end of the 90 days, phase 1 may be repeated.

This is a simple diet program, manageable and by all accounts helpful.

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Elimination Diets

2007-04-18T16:00:00.000-04:00

Elimination or allergy diets are used to isolate food allergies or food sensitivity. A food allergy describes an immune system response, while food intolerance is an adverse reaction to food (unrelated to the immune system).

There are a number of medical symptoms that may be related to food; candida, irritable bowel syndrome, diverticulitis, asthma, eczema, migraines, unexplained rashes, and lactose intolerance.

Using Elimination Diets
The basic elimination diet first removes all potential food allergens from the diet, and then re-introduces these foods one at a time. This process should always be undertaken in consultation with your physician.

When undertaken an elimination diet, it is advisable to keep a food journal, and log all food items and amounts as accurately as possible - along with any symptoms experienced. This can help to isolate food allergies or intolerances.

Basic Elimination Plan
Eliminate the following foods from the diet for a period of 7 days to a month:

-Dairy products, including cheese. (Instead, use soy milk and soy cheese; rice milk, rice-based ice cream.)

-Egg and egg-containing products.

-Food products containing gluten, such as wheat and wheat-based products (including pasta), and barley, oat or rye grains. (Alternative grains could be brown rice, buckwheat, spelt, millet, potatoes or sweet potatoes).

-Citrus fruits.

-Corn and corn-containing products.

-All processed foods, including caffeine.
Note that suddenly stopping some foods (such as caffeine) can result in withdrawal symptoms (typically headaches) - however this should only last a few days.

Next, reintroduce one food group to your diet roughly every 5 days.

The reintroduction period allows sufficient time to determine any intolerance.

Other Elimination Diets

Fasting
This drastic elimination diet involves fasting for the first 5 days, taking nothing but bottled spring water. This kind of elimination diet should be reserved for only the most difficult cases.
Do not try this fasting approach without first consulting your doctor.

Lamb-and-Pears Elimination Diet
As the name suggests, this diet involves only eating lamb and pears. The diet is sometimes modified to a turkey and pears, or turkey, rice and pears). This diet is also for only the more severe cases.

Few-Foods Elimination Diet
The next step up is the few-foods or rare-foods elimination diet plan. This involves eating a dozen or so foods that the patient eats only rarely.

The Rare-Food Elimination Diet
This is an extension of the few-foods idea, except that instead of eating uncommonly- eaten foods the patient is asked to eat exotic items (e.g. yams, buckwheat).

The Regular Elimination Diet
This is the typical form of elimination diet where most fruits, vegetables, fish and meats are allowed, but wheat and other cereals, milk, eggs, and other common offending foods are eliminated. This type of elimination diet is often the most helpful.

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Anti-Aging Diet & Calorie Restriction

2007-04-18T15:25:00.000-04:00

The difficulty of Calorie Restriction is that sufficient nutrition (vitamins and minerals) must be maintained while lowering energy intake as much as possible.

Calorie Restricted Meal Plan
A Calorie Restricted diet must be slowly adopted. Losing more than 1 pound of weight per week is not recommended. This plan comprises 1700-1800 calories - but this should vary depending on age, weight, and exercise.

Breakfast

1 cup (5oz, 145g) Non-fat cottage cheese 120 calories

23 nuts (1oz, 28g) Almonds, raw 160 calories

1 cup (5oz, 150g) Strawberries (or other berries) 50 calories

Nutrition Snack (e.g. one granola bar) 200 calories
530 total calories

Lunch

5oz (140g) Chicken breast, skinless, boiled, baked or roasted 230 calories

½ cup (80g) Broccoli (steamed, boiled, or raw) 25 calories

½ cup (60g) Cauliflower (steamed, boiled, or raw) 15 calories

1 tbsp Olive oil (extra virgin) 120 calories

½ tsp Herbs and Spices 5 calories

1 medium Orange 65 calories
460 total calories

Directions

Cook chicken (or other protein) as desired or use canned variety. Add to plate with broccoli and cauliflower. Add olive oil and herbs and spices. Have orange for dessert.

Snack

1 cup non-fat yogurt 120 calories

6 nuts (1/2 oz, 14g) macadamia nuts 100 calories
220 total calories

Dinner

2 cups Green, leafy salad (may include lettuce, cabbage, spinach) 20 calories

¼ fillet (3oz, 90g) Salmon, canned low-salt or fresh-baked 185 calories

7oz (200g) Sweet potato, baked 180 calories

1 tbsp Olive oil 120 calories

½ tsp Herbs and Spices 5 calories

1 tbsp Vinegar 5 calories
515 total calories

Directions

Sprinkle vinegar and ½ tbsp olive oil and ½ herbs and spices over salad. Sprinkle ¼ tbsp olive oil and remaining herbs over fish. Sprinkle remaining olive oil over sweet potato (have this for dessert).

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Lemonade Diet (The Master Cleanser)

2007-04-18T14:47:00.000-04:00

The lemonade diet is a detoxification program written by the Stanley Burroughs. The diet - called the "The Master Cleanser" was written in the 1940s and continues to be popular to this day.

Detox diets such as the lemonade diet are not for the faint-hearted. They are difficult to follow. People experience varying degrees of success as their body begins to flush itself of toxins - but the first few days are hardest. Some only use the lemonade diet for 4-5 days, while others take it out to 2 weeks.

People report an enormous number of health benefits - relief of arthritic symptoms, infections, pain, gout, and many more.

A typical herbal detox will do the following:
- Dissolves and eliminates toxins that have formed in any part of the body
- Cleanse kidneys and digestive system
- Purifies the glands and cells
- Eliminate waste and hardened material in joints and muscles
- Relieves pressure and irritation in nerves, arteries and blood vessels

Lemonade Diet Sample
- 60 oz spring water per day (spread over 6 10 oz glasses)
- 12 tablespoons Ogranic Grade B Maple Syrup(or 2 tbsp. per glass)
- 12 tablespoons freshly squeezed organic lemon juice (or 2 tbsp. per glass)
- a little over half a teaspoon of cayenne pepper (or 1/10 tsp. per glass) or to taste

The only other foods consumed are a laxative tea twice a day and a saline (sea salt) wash. The laxative may be required due to the lack of fiber in the diet that may lead to constipation.

Breaking the Fast
This must be done gently, by easing your way back into solid food. Vegetable soup is a good starter, and fruits and vegetables shouldn't be started until the second day out of the juice fast.

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Raw Food Diets

2007-04-18T14:21:00.000-04:00

A Raw Food diet is generally made up fruit, vegetables, nuts, seeds, sprouted seeds and grains, dried fruit and juices, rolled or flaked grains, herbs and spices. Some people add cooked grains and legumes, good quality fish and poultry (although a number "raw food-ers" are strict vegans).

Sample Meal Plan

Breakfast

Fresh fruit salad topped with chopped fresh almonds, wheat germ, and pumpkin seeds; organic sheep's milk yogurt or coconut cream.

Lunch

Mixed salad of various leaves, tomatoes, yellow capsicums, onions and parsley with olive oil and balsamic vinegar dressing, topped with sprouted lentils.

Dinner

Raw mixed vegetable soup (blended); home-made sunflower seed cheese; 1/2 avocado; raspberry and banana sorbet.

Drinks allowed

Water, juices, fruit smoothies, coconut milk.

Weight loss is almost a certainty on this diet, due to its vast differences to the conventional Western diet. Calorie and carbohydrate intake are reduced leading to weight loss. It is hard to overeat on a diet due to the high water and fiber content - another reason why weight loss may occur.

This diet can be very challenging to follow, particularly from a social and shopping perspective. However cooking time can be reduced!

Protein can be low unless appropriate levels of legumes, nuts, and seeds are eaten.

Generally, this is a good diet, but potentially difficult to sustain. Proponents of the diet claim the diet has anti-aging properties.

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Sacred Heart Diet

2007-04-10T15:14:00.000-04:00

The Sacred Heart diet is a soup-based diet, and claims that you will lose 10-17 pounds in the first week. This may be true, but most of the weight will tend to be water - and will be gained right back very soon after the diet.

Day 1

Any fruit (except bananas). Cantaloupes and watermelon are lower in calories than most other fruits. Eat only soup and fruit today.

Day 2

All vegetables. Eat until you are full with fresh raw, cooked or canned veggies. Try to eat green leafy veggies and stay away from dry beans, peas or corn. Eat veggies along with the soup. A baked potato and dinner time with butter.Don't eat any fruits through today.

Day 3

Eat all the soup, fruit and veggies you want. Do not have a baked potato.

Day 4

Bananas and skim milk: Eat at least 3 bananas and drink as much milk as you can today, along with the soup.

Day 5

Beef and tomatoes: you may have 10 to 20 ounces of beef and a can of tomatoes, or as many as 6 tomatoes on this day. Eat the soup at least once today.

Day 6

Beef and veggies. You can even have 2-3 steaks if you like with green leafy veggies but no baked potato. Be sure to eat the soup at least once today.

Day 7

Brown rice, unsweetened fruit juice and veggies, until full (and eat the soup). You can add cooked veggies to your rice if you wish.

Drinks Allowed
- Unsweetened juices
- Tea (also herbal)
- Coffee
- Cranberry juice
- Skim milk
- Lots of water

Soup Recipe
- 1 or 2 cans of stewed tomatoes
- 3 plus large green onions
- 1 large can of beef broth (no fat)

- 1 pkg. Lipton Soup mix (chicken noodle)
- 1 bunch of celery
- 2 cans green beans
- 2 lbs. Carrots
- 2 Green Peppers

Season with salt, pepper curry, parsley, if desired, or bouillon, hot or Worcestershire sauce. Cut veggies in small to medium pieces. Cover with water. Boil fast for 10 minutes. Reduce to simmer and continue to cook until vegetables are tender.

The soup can be eaten at any time.

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3 Day Diet

2007-03-06T10:58:00.000-05:00

The 3 Day Diet is one of the most popular short-term fad diets around today. Many people adopt the diet to try and achieve short-term weight loss. However, unfortunately most people simply gain the weight back on again.
The 3 Day Diet is simply a low calorie diet (as can be seen by the meal plan). There is nothing magical - no mystical chemical reaction that goes on (as some seem to think). Weight loss is due to a sudden drop in calories - some of this may be fat - but most will be from water loss.

3 Day Diet Meal Plan

Day 1
Breakfast
Black coffee or tea or water
1/2 Grapefruit or Juice
1 slice toast with 1 Tbsp. Peanut Butter

Lunch
1/2 Cup of Tuna
1 slice toast
Black coffee or tea or water

Dinner
3 oz. any lean meat
1 cup green beans
1 cup carrots
1 cup vanilla ice cream
1 medium apple
Black coffee or tea or water

Day 2
Breakfast
Black coffee or tea or water
1 egg (any style)
1 slice toast
1 banana

Lunch
1 cup cottage cheese or tuna
5 saltine crackers
Black coffee or tea or water

Dinner
2 beef franks or hot dogs
1/2 cup carrots
1 banana
1 cup broccoli or cabbage
1/2 cup vanilla ice cream
Black coffee or tea or water

Day 3
Breakfast
Black coffee or tea or water
5 regular saltine crackers
1 oz.(slice) cheddar cheese
1 apple

Lunch
1 hard boiled egg
1 slice toast
Black coffee or tea or water

Dinner
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream
Black coffee or tea or water

Condiments Allowed:
- Lemon (and lots of it, if you like)
- a dash of salt and/or pepper
- mustard
- cooking spray

Substitutions:
Some people use the following substitutions for the 3 day diet:
- Orange instead of Grapefruit
- Tuna instead of Cottage cheese (and vice versa)
- Frozen yogurt instead of Ice Cream
- Cauliflower instead of Broccoli (and vice versa)
- Green beans instead of Broccoli or Cauliflower
- Beets instead of Carrots
- Toast instead of 5 crackers (vice versa)

This diet is not recommended and should never be used for more than 3 days. This kind of diet is often used by those who experience "yo-yo" weight - it is not a good habit to get into.

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10 Guilt-Free Ways to Satisfy Your Sweet Tooth

2007-02-21T13:25:00.000-05:00

Many of us work very hard to eat healthy meals, but struggle with the urge for candy, cookies, cakes, ice cream and anything else full of sugar and sweetness! If you're trying to lose weight or maintain a healthy weight, this can be a problem. Denying oneself all things sweet can turn into a disaster when willpower runs out.

As is true in most things in life, moderation is the key. There are plenty of options out there that, when eaten in sensible portions will satisfy your sweet tooth and help to avoid dessert binges when you have a weak moment. You'll get an added bonus when you eat some of the fruit desserts - vitamins and fiber!

Try substituting these 'mini-desserts' for full-blown desserts and you'll see your cravings leveling off, you'll start feeling satisfied on less, and even better, you might just drop a few pounds:

* 3 regular Hershey's kisses
* 1 'snack-size' cup of fat-free pudding (even add a dollop of light whipped topping)
* A slice of angel food cake with sliced fresh berries and light whipped topping
* 2 vanilla sandwich cookies
* 1 frozen all fruit juice bar
* 1 reduced fat fudgesicle
* 1 frozen orange-cream bar
* Fresh berries with a pinch of sugar and low-fat nondairy creamer
* 1 cup of reduced fat vanilla ice cream with sliced fresh peaches
* Fruit parfait: Layer fresh berries, a light drizzle of chocolate syrup, and light whipped topping. (Optional: add chunks of angel food cake, gingersnaps, graham crackers or animal crackers)

Eat slowly, savor each bite and I think you'll find that these small portion, healthier alternatives will surprise you with their ability to tame the cravings and help you stay on a healthy eating program.

Negative Calorie Diet

2007-02-08T21:26:00.000-05:00

Fibrous complex carbohydrates are generally good for us. The American Heart Association recommends that 55% of our daily calories should come from complex carbohydrates. Fiber (in the correct amounts) is good for the digestive process, helping food to be processed and eliminated efficiently (it keeps us running smoothly!) - and can prevent gastro-intestinal ailments.

What is a fibrous complex carbohydrate? Answer is Green Vegetables.

Green vegetables are low in calories. You can eat a lot of them without getting fat - yet at the same time the fibrous content can 'fill you up'. There are some green vegetables in particular that are very low in calories.

Every food requires some energy in order to digest it (called the thermic effect of food). Some green vegetables may actually have some of their calories burnt up just to digest them. This is the "negative calorie" process.

Example Green Vegetables
- Asparagus
- Broccoli
- Cabbage
- Cauliflower
- Celery
- Zucchini

Proponents of the Negative Calorie Diet suggest that eating a stick of celery (5 calories) will burn up 95 calories. This is pure speculation and lacks scientific basis.

Weight Loss from Negative Calorie Diet

It is likely that all weight loss on the Negative Calorie Diet comes simply from consuming low calories. It is very unlikely that any diet consisting of a certain group of foods will have any 'magical' properties.

Fibrous vegetables are filling, very nutritious yet low in calories - any diet consisting of large portions of vegetables will aid in weight loss.

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Neanderthin Diet Plan

2007-02-08T21:20:00.000-05:00

The simple explanation of the diet, is that only raw food should be eaten, - and only those foods that were eaten in the Paleolithic age.

Neanderthin has been called a low-carb diet by some. Grains (oats, barley, wheat, rye, etc) are completely out - as are all refined carbohydrates and sugars. This is a big list of 'forbidden' food and includes breads, pasta, rice, and even beans. Dairy is also not allowed (obviously a product of agricultural society). Fruit and vegetables are allowed, along with honey (in small amounts).

It is essentially a similar diet to what the hunter-gatherer would eat. Nuts, eggs, fish, and seafood, along with a high amount of meat. Obviously the meat must be cooked for health purposes.

There is no calorie counting or portion control here - you eat as much as you want.

Paleolithic Diets

There has been considerable amount of research and study into eating habits in relation to disease. History shows an interesting record of this, and many conclusions have been drawn. The success of the Neanderthin diet and other Paleo-diets may have more to do with removing refined foods from the diet - rather than a premise of "eating what the caveman ate".
There are a number of idiosyncrasies in Neanderthin - such as forbidding peanuts - which completely qualify as a raw food.

The sad thing is, is that in modern society healthy (fruits and vegetables) are so expensive compared to their processed counterparts. Nutritionally-challenged breads are so cheap to buy that it's no surprise that it is a staple of our modern diet.

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Mayo Clinic Plan

2007-02-07T20:25:00.000-05:00

The Mayo Clinic Plan is a great diet, designed by medical professionals from a reputable health institute. The Mayo Clinic Plan promotes a nutritious diet of fruit and vegetables with starchy carbs and then proteins and dairy, and is based on the Mayo Clinic Healthy Weight Pyramid.

With the Mayo Clinic plan you eat practically unlimited amounts of vegetables and fruit, plus whole-grain foods, lean protein and heart-healthy fats. The objective is to eat foods containing a small number of calories in large amounts, such as fruits, vegetables, legumes, poultry, fish and whole grains. Also on the menu are low-fat dairy and unsaturated fats (especially from nuts and olive and canola oils). This is not a restrictive diet plan, so carries its own incentive to stick with it long-term.

The result is a balanced, nutritious diet to achieve a healthy weight. The Mayo Clinic claims that the plan can help reduce your risk for heart disease (by lowering high blood pressure and cholesterol), cancer and Type 2 diabetes.

Sample Meals

A sample meal might include:
- Pancakes with syrup and strawberries
- Dilled Pasta Salad with Spring Vegetables
- Rosemary Lemon Chicken
- Fresh Apricots

3 day sample meal plan:

Day 1

Breakfast
Oatmeal
1 cup nonfat, skim milk
1 slice whole wheat bread
1 1/4 cups sliced fresh strawberries

Lunch
Salad
1/2 whole-wheat, approximately 6” (2 oz.) pita bread
1 cup nonfat, skim milk

Dinner
Spaghetti with Marinara Sauce
1 slice whole wheat bread
5 baby carrots
1 cup nonfat, skim milk
1 cup cantaloupe

Snack
7 whole almonds
1 cup red or green grapes

Day 2

Breakfast
2 pancakes, from mix (4” diameter)
1 1/2 tbsp. maple syrup
1 tsp margarine
1 cup nonfat, skim milk
3/4 cup fresh blueberries
1 cup honeydew melon

Lunch
Dilled Pasta Salad with Spring Vegetables
1 small apple
1 cup nonfat, skim milk

Dinner
Rosemary Lemon Chicken with Sweet Green Beans and Brown Rice with Green Onions
1 cup nonfat, skim milk
6 tomato slices
1 tsp. balsamic vinegar
1 cup cantaloupe

Snack1
small pear
3/4 cup fresh blueberries

Day 3

Breakfast
Poached Egg with toast and orange juice
2 slices whole wheat bread
1 tsp margarine
1 cup orange juice, calcium-fortified

Lunch
Tuna Salad
1 bell pepper
1 small apple

Dinner
Tomato-Basil Pita Pizza with salad and cantaloupe
2 cups lettuce, romaine or lettuce of choice
1 cup chopped or sliced cucumber
2 Tbsp. dressing, Italian low fat
1 cup cantaloupe
1 cup nonfat, skim milk

Snack
Vegetable juice
1 medium banana
1/2 cup canned vegetable juice
6 Whole Wheat crackers

Summary

The program altogether appears to be comprehensive and effective in its goals. It should appeal to many looking for a long-term lifestyle in which a healthy weight can be achieved and maintained without causing undue stress - in fact, it promotes a healthier life overall.

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Hilton Head Metabolism Diet

2007-02-03T14:05:00.000-05:00

The Hilton Head Metabolism Diet derives from observation, and evidence from subsequent study, that a person's metabolism burns 70% of all daily calories - the remainder is burned through physical activity. So the main problem in people who are overweight is their body's failure to burn calories efficiently through metabolism. Metabolism is the action or the result of chemical processes occurring in living organisms and cells that are necessary to maintain life, breaking down some substances to yield energy for vital processes, and synthesizing other substances.

This program works by changing your body chemistry to burn fat naturally, so that even though you eat five times a day the weight will drop off. The program is in two (repeated) stages. The first stage comprises six weeks of weight reduction, and in the second two-week stage you follow a weight maintenance diet. This cycle is repeated until the ideal weight is achieved. In other words, 6 weeks to drop off pounds, 2 weeks to maintain that weight, then repeat this dietary 'stairstepping' as long as necessary.

How the Hilton Head Diet operates

The weight reduction or low-calorie stage involves eating three meals a day plus two snacks (equivalent to no more than about 1,000 calories a day), in a well-structured, low-fat, high-carbohydrate plan. Weight loss through metabolic activity is quicker on several 'minimeals' a day than on one or two large meals. On weekends the metabolism can be boosted (and the diet varied) by adding 200 to 250 calories each day.

The maintenance stage (also low-fat, high-carb) bases calorie intake on individual needs as determined by the plan.

In the meal plans, all portions must be measured and nothing skipped, no salt is permitted, and multivitamin/mineral and calcium supplements may be recommended. Daily meal plans restrict calories from fat to under 20% of total, and fat consumption is no more than 15 to 20 g. Drink daily at least five 8-ounce or 250-ml glasses of water (or other no-caloric and no-caffeinated beverages).

Daily exercise is required (two 20-minute walks or equivalent, substituted two/three times a week by a 20-minute session of muscle-firming exercises).

Sample plan for weekday low-calorie meal

Breakfast
1 oat bran English muffin with 1 tbspn low-sugar jam or jelly
¾ cup skim milk or 1% fat
1 banana
coffee or tea with sugar substitute

Lunch
Tuna salad sandwich (¼ cup tuna salad on 2 slices of low-calorie whole wheat bread, with lettuce and 2 slices of tomato)
6 raw baby carrot sticks
choice of any no-caloric or low-calorie beverage

Snack
1 apple

Dinner
Pasta (1¼ cups of cooked pasta with ½ cup tomato sauce)
Salad (small dinner salad with lettuce, tomato, cucumber, and 1 tbspn low-fat dressing of choice)
any no-caloric or low-calorie beverage

Snack
4 cups air-popped popcorn (no butter or salt)

Conclusion

The structured plan of the Hilton Head Metabolism Diet suits many people, but may be too rigid or demanding for you personally, especially for a larger-framed man. If so, the daily calorie intake may be increased (use the boosted weekend plan all week, or increase portion sizes), requiring more weight-loss/maintenance cycles to achieve the objective.

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Glycemic Impact Diet

2007-02-01T09:46:00.000-05:00

The Glycemic Impact Diet is one of more popular diets to appear in the US. The diet is based in the Glycemic Index - which has been around for some time. However only recently have GI based diets become popular with both doctors, nutritionists, and the public.

The Glycemic Index (GI) was originally devised to help diabetics. The index is a ranking of carbohydrate foods which measures the rate at which the blood glucose (or blood sugar) levels rise when a particular food is eaten.

Pure glucose has a rating of 100 - so there nearer a food is to 100, the higher its GI rating is. This indicates how quickly the food is converted to blood sugar, and, how quickly the blood sugar levels will drop. Foods with a low GI rating will be absorbed more slowly, helping to keep blood sugar levels constant.

The Glycemic Impact Diet delves even further into the glycemic index, by taking into account Glycemic Load. This is a combination of the glycemic index of a food and the amount of carbohydrate the food has. A food such as a carrot is a common example: Carrots have a high GI - but a very low amount of carb per volume. The glycemic load of the carrot, in the end, is quite low - and is a great food to eat. You would have to eat a considerable amount of carrots in order to experience any large insulin response.

Glycemic Impact Meal Plans

All meal plans on the Glycemic Impact Diet are made up from the following principles:

- Approximately 40% of calories are from unrefined, complex carbohydrates, including whole grains and whole grain breads and cereals, and whole pieces of fruit instead of juice.
- About 30% of calories are from lean protein (fish, chicken and the occasional beef and pork) with vegetarian options that include soy protein, tofu and textured vegetable protein.
- About 30% of calories are from healthy fats, including nuts, fatty fish, avocado and olive oil.

Sample Meal Plan 1

Breakfast
Vegetable omelet with wheat bread and strawberries

Lunch
Grilled cheese and tomato sandwich with salad and milk

Afternoon Snack
Roast beef roll-ups with flatbread

Dinner
Chicken Florentine with brown rice and fruit

Late Night Snack
Yogurt with raspberries and almonds

Sample Meal Plan 2

Breakfast
Oat bran cereal with blackberries and milk

Lunch
Spicy chicken strips with fresh salad and yogurt

Afternoon Snack
Crunchy crabmeat salad mini pocket with strawberries

Dinner
Oriental pasta and beef stir-fry

Late Night Snack
Cottage cheese with fruit cocktail and peanuts

A Good Diet
The Glycemic Impact Diet is one of the few popular diets to come along that is truly sensible and possible to follow for one's entire life. It also lacks many of the excessive "foods to avoid" that so many diets have.

At the very least the Glycemic Impact Diet will assist those with hypoglycemic problems immediately. At best it will bring about steady weight loss over a long period of time.

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Liquid Diets

2007-01-31T19:31:00.000-05:00

Liquid Diets (or Juice Fasting) are used for a number of reasons - including detox and weight loss. However for weight loss, generally only fluid is lost - not fat.

A liquid diet consists of juices replacing every meal. Nutritionally this will provide virtually no protein or fat, and few calories. However vegetable and fruit juices will be rich in vitamins and minerals and cancer-fighting phytochemicals.

A Juice Fast should not be used as a weight loss technique. It is better to eat the fruit and vegetables whole - and therefore gain the fiber, and the increased metabolism resulting from digesting the whole food.

Juice Diet Benefits

It may be beneficial to include vegetable and fruit juices in your diet - but not as a complete replacement of solid food. A number of people use a tonic or juice supplement in their diet to provide essential vitamins and minerals. Others claim there are detox benefits to be had from a juice fast. However you should not go beyond a one day juice fast without first consulting your doctor.

Meal Replacement Products

Meal Replacement Products (or MRP's) are a general term describing products that have a full range of nutrients in them. Most of these are in powder form and when mixed with water or milk provide a liquid-based meal. These are often used by body builders or those looking to gain weight - they help provide macro nutrients in a convenient form, and are sometimes a lot easier than chewing your weight through lots of calories.

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Fat Flush - Detox and Weight Loss Plan

2006-11-12T19:52:00.000-05:00

The Fat Flush Plan is both a detox diet and a weight loss diet. The idea is to provide all the necessary ingredients to boost metabolism, reduce water retention, and promote fat loss.

The program has 3 phases:

Phase 1 - 2 weeks
This is a restrictive phase of between 1100-1200 calories per day. The intention here is to "lose bloat" - which refers to reducing water retention as well as some fat loss. In this phase you are not allowed to eat; margarine, alcohol, sugar, oils or fats (except flaxseed oil), grains, bread, cereal, starchy vegetables, dairy products. Even the herbs and spices are restricted to a small list.

Phase 2 - Ongoing
Here the calorie allowance is lifted - to 1200-1500 calories. The idea is to continue on with the program until the desired weight loss is achieved.

Phase 3 - The maintenance phase
Essentially a weight maintenance phase, with a caloric intake of 1500 calories or over. Some starchy carbs are gradually re-introduced, along with gluten-free grains, and some dairy.

Exercise
The program contains a significant exercise component. This can be anything from 20 to 40 minutes of exercise per day, depending on the phase. This is typically low-impact (walking). Strength training (lifting weights) is also on the list (twice a week). A sleep prescription of exactly 8 hours per night is also required.

Sample Meal Plan - Fat Flush Phase 1

Upon Waking -"Long Life" cocktail [psyllium husks in water]
Before Breakfast - 8 oz hot water with lemon juice
Breakfast - Vegetable scramble - 2 scrambled eggs, with spinach, green peppers, scallions, and parsley.
8 oz glass of water [diluted unsweetened cranberry juice]

Snack - 1/2 large grapefruit

20 minutes before lunch - 8 oz glass of water

Lunch - 4 ounces of salmon with lemon and garlic, warm asparagus, mixed-green salad with broccoli florets and cucumber, 1 tablespoon flaxseed oil, and one 8 oz glass of water

Mid afternoon snack - two 8 oz glass of water

4pm Snack - 1 apple

20 minutes before dinner - 8 oz glass of water

Dinner - 4 ounces of grilled lamb chop with pinch of cinnamon and dried mustard, sautéed kale in broth, baked summer squash with a touch of cloves, and 1 tablespoon flaxseed oil
Mid evening - "Long life" cocktail

Fat Flush Pros and Cons

The Up side
The Fat Flush program has all the elements of a good and healthy weight loss program. Remember this diet is a detox or cleansing diet, thus the very restrictive phase one. Unless healthy eating patterns are applied to your lifestyle, any benefits gained will soon be lost.

The Down side
One criticism is that the calorie level in Phase 1 may be too low for some people (particularly men), and the lower calorie levels could have the affect of slowing down metabolism rather than speeding it up.
There is a significant exercise portion (which is a good thing) and fortunately the longer exercise is added during phase 3. However there is little chance the calorie levels of phase 1 (or 2) will support a strong exercise regimen.

NOTE: Many medical professionals question the validity of most detox diets as there is little empirical evidence to suggest that any detoxification occurs.

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The Diet Smart Plan

2006-11-11T20:39:00.000-05:00

The plan involves a series of small, healthy changes to a person's diet that result in more significant benefits over a period of time rather than drastic measures to meet an expected deadline for weight loss goals.

The Diet Smart Plan is based on the participants’ eating awareness. TDSP is calorie conscious but not concerned with more detailed nutritional aspects such as protein, carbohydrates, fats, points, or good fiber. Keeping the dieter focused on just a few simple aspects, the dieter is more likely to adopt those few healthy habits and make them behaviors rather than overwhelming them with multiple items that lead to frustration and eventually, failure.

TDSP has only three basic guidelines:
1. Participants are asked to stay under a daily caloric intake amount equal to 8 times their body weight to lose weight.Once the dieter approaches their target weight, they increase this to 11 times their body weight (i.e. 11 x body weight in pounds). As in most successful diet plans, limiting calories are the key to weight loss. Having dieters focused on only this guideline promotes success.

2. Participants are asked to eat at least 5 times a day, preferably 6.This guideline prevents overeating at any particular meal and speeds up digestion.

3. Participants are asked to weigh-in in the morning and in the evening.Having a participant monitoring their weight more often keeps the program in their minds and promotes a cycle of success where good habits are rewarded by the participant seeing the result in the scale soon after.

Foods
The Diet Smart program categorizes food into 5 groups.
The five food categories are:

1. Free Foods
Most low-calorie vegetables which the dieter does not count against their daily calorie limit. Because many participants do not eat vegetables at all so this is motivation for them to eat as many as they can. It has been suggested that someone could eat more calories eating free foods and gain weight, but this in reality has not been the case since participants cannot eat the volume of vegetables to gain weight. Most participants did not eat a significant percentage of vegetables in their diet prior to TDSP. In the first few days of the program, many dieters turn to free foods to maintain a full feeling while trying to stay under their daily calorie count. When the dieter does not feel hungry and sees weight loss, the participant changes their perception of diets.

2. Basic Foods
Staples such as baked potatoes, rice, fruits, and lean meats. Foods where calories count against the daily calorie limit but the dieter should try to eat as much as possible.

3. Single Portion Foods
Foods that are acceptable in reasonable portions such as spaghetti, ice cream, and steaks.

4. Modified Foods
Foods that have low-calorie options or can be prepared in lower calorie fashion such as cheeseburgers, fries, and milk.

5. Limited Foods
Foods that are not forbidden just should be limited to once a week such as Lasagna.

Sample Meal Plan
Breakfast:Medium Banana, Oatmeal
Calories 190

Midmorning Snack: Granola Bar, Apple
Calories 160

Lunch: 1/4 pd. Cheeseburger (lettuce, tomato, onion, mustard), 2 oz. potato chips, Side salad with raspberry vinaigrette
Calories 530

Mid-Afternoon Snack: Pepperidge Farm Goldfish (55 pieces)
Calories 140

Dinner:6 oz. Chicken tenderloins - grilled, 1 cup green beans
medium baked potato with ultra low-calorie butter, carrots
Calories 440

After dinner snack:1/2 bag of popcorn
Calories 100

Calorie Counting
Prior to each meal or snack, participants “research”, or verify the calorie count of foods prior to consumption to ensure that the meal or snack fits within the daily limit providing for flexibility in many situations. After the meal is consumed, calories from items eaten including condiments and other extras to ensure all calories are counted (unless the food is a free food). TDSP is only concerned with the total from the meal, not details from individual items. The participant keeps a running total all day. At the end of the day, the slate is wiped clean and the participant starts again the next day at zero.

Exercise
Asking participants to wait to begin an exercise program rather than starting day helps participants readily adopt an exercise program later. Participants begin by focusing on weight loss for six weeks and then begin a regular weight loss program. The loss of weight helps participants exercise more easily and separates the concepts for easier adoption. Participants who did not have a regular exercise regime prior to TDSP are asked to wait until week six to begin a routine.

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Macrobiotic Diet

2006-11-10T14:18:00.000-05:00

The Macrobiotic Diet is part of the Far Eastern philosophy of Macrobiotics (literally "Great Life"). Despite a reputation of being nothing but brown rice, there is more to the Macrobiotic Diet than just brown rice. The food guidelines have been evolving over a number of years.

The basic diet is essentially:
50% whole grains
25% seasonal vegetables, cooked or raw.
10% protein foods - such as fish or legumes.
5% sea vegetables
5% soups
5% fruit, nuts, or seeds.

Food should be organically grown and eaten fresh. The Macrobiotic lifestyle also governs how food should be prepared. No microwave should be used - rice must be cooked in a pressure cooker. Food should be eaten and chewed slowly, in a relaxed manner.

What's not allowed?
Sugars, spices, alcohol, eggs, meat, and cheese. This has everything to do with the extreme yin and yang properties.

What's good about the Macrobiotic Diet?

The macrobiotic diet is high in natural, unprocessed foods, complex carbohydrates, and vegetables. It is low in saturated fats, whilst providing the essential fats. It could be considered a weight loss diet, due to these factors, and the potential lower calorie count. However Macrobiotics is more of a way of life, than just another weight loss fad.
There are a number of claims made about the healing properties of the macrobiotic diet. Conditions such as cancer and heart disease have apparently been aided by this diet. However some claims are unsubstantiated.

Negatives
The macrobiotic diet can be fairly strict. Where a diet is strict there is a potential for nutritional deficiencies - particularly calcium and iron.

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F-Plan Weight Loss Diet

2006-11-09T19:59:00.000-05:00

The diet is effectively a low-fat high-fiber diet. The theory is that a high intake of dietary fiber fills you up quickly, providing the bulk of food without the high calories. Most fiber content passes through the digestive system. In addition it was thought that by chewing high fiber foods, it was easier to detect the body's satiety level.

The staples of the diet are complex carbs, such as whole grains, baked potatoes, and legumes, and lots of fruit and vegetables. Fiber content will obviously be higher than the Recommended Daily Intake of 25-30g. A typical daily calorie count for the diet would be around the 1250 mark.

Breakfast
Cereal/fruit mix with low fat milk
Piece of fresh fruit

Lunch
Nutty Coleslaw
Fresh fruit

Dinner
Skinless baked chicken
Baked potato
Mixed Salad
Cereal/fruit mix with low fat milk

Drinks
Calorie-free drinks, tea, and coffee with low fat milk

Weight loss will probably occur simply because of the low calories involved. High fiber diets also have some positive health aspects. However, because of the high carbohydrate content, many people may find fluid retention and bloating to be a problem.

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Carbohydrate Addicts Diet

2006-11-08T19:45:00.000-05:00

The premise behind the Carbohydrate Addicts Diet is that most overweight people are addicted to carbohydrates. The author claims that most people fail to metabolize carbohydrates correctly, causing an imbalance of insulin levels. The elevated insulin levels cause a craving for food throughout the day.

Addiction to Carbohydrates?
Like the basis of many modern diet plans and books, the foundation, or basis, is faulty. Causes of obesity are many, and can be complex. Although the simplest explanation will probably suffice - growing portion size, sedentary occupations, and processed foods.
The author claims that most overweight adults see themselves as carbohydrate addicts, although like many statistics, this needs further scrutiny.

Carbohydrate Addicts Eating Plan

The carbohydrate addict diet is unusual, but at its foundation is a reduction of carbohydrate intake. The rules are strict, with the diet providing a long list of foods that are on the "allowed" list. Anything not in this list must be avoided.

Just to confuse the issue, the day is split into 2 main meals - 2 meals are made up of a protein source (fish, poultry, and lean red meat) and fibrous vegetables. The 3rd meal is called the "reward" meal - this can be anything you want, but you should aim for a balance of 1/3 carbohydrate, 1/3 protein, and 1/3 fibrous (non-starchy vegetables). This reward meal must be consumed inside 1 hour.

The diet begins with a restricted 2 week phase, but then goes into a variety of eating plans - depending on whether you are maintaining or losing more weight.

The Carb Addicts diet has a curious nutritional balance, based on a questionable theory.The strict rules do little to increase our understanding of nutrition and our own bodies. The idea of a reward meal seems implies that you are either good or naughty - once again, such diets are difficult to sustain over the long term.

Many people have found success with this plan, but could be more to do with a reduction in calories over two main meals, rather than any magic formula.

It is worth noting that there are some good points to be gleaned. Generally, we do eat too much processed carbohydrate (white flours, bakery foods, white rice and pasta, etc). This must surely be a contributor to obesity problems - but does not mean that all carbs are the enemy.

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Body for Life Weight Loss Plan

2006-11-07T19:32:00.000-05:00

Bill Phillips' Body for Life is about losing fat and gaining muscle - and having a diet that doesn't leave you feeling tired or fatigued.

The typical BFL diet consists of 5-6 meals per day. Portion size is emphasized rather than calorie counts. A typical meal might consist of one portion of protein, and one portion of carbohydrate. For one day each week you are allowed to 'cheat' and eat your favorite foods.

The exercise program is essential to Body for Life. This includes 20 minutes 3 times per week of aerobic exercise, and lifting weights for 3 times a week (45 minutes per session).

The Body for Life program is sensible in all aspects. It is not a very low calorie plan, and has a substantial exercise component. You will need to restructure your life to follow this (maybe that's why its called Body for Life!). You will need to have considerable motivation to succeed, be prepared to work hard, and fat loss would be in the region of 1-2 pounds per week (if you are currently overweight).

Following the diet (6 meals per day) can be difficult, and the author suggests supplements. Protein shakes (such as Myoplex) certainly have their place (particularly in a regime with 3-6 meals per day). Shakes, bars, and Ready-to-Drinks are a convenient way to supply your body with the nutrients - but are never a replacement for real food.

Sample Meal Plan
This is a typical 1,700 calorie meal plan from the Eating For Life program.

BREAKFAST
2 cup scrambled Eggs
1 piece multi-grain toast with 1 teaspoon natural peanut butter
1 small apple
1 small banana

SNACK
Myoplex Lite Ready-to-Drink

LUNCH
2 ounces of fresh deli cut turkey breast
1 tablespoon regular mayonnaise
2 slices of multi-grain bread
1 cup fresh baby carrots
1/2 cup low-fat cottage cheese

MID-AFTERNOON SNACK
Myoplex Lite Nutrition Bar

DINNER
1 medium roasted, skinless chicken breast
1 cup lentil soup
2 celery sticks with non-fat cream cheese

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Blood Type Diet

2006-11-06T14:04:00.000-05:00

A blood type diet is a nutrition plan based around your blood type.
Most of the population has blood type O. Here the prescribed diet is low-carbohydrate, high in proteins (such as meat and fish), and low in dairy products. The author suggests specific foods to avoid; such as avocados, brazil’s nuts, and oranges. Type O should also engage in lots of exercise.

Blood Type A should avoid red meat; eat plenty of fish and vegetables, with a low dairy intake. Light exercise only.

Blood Type B should avoid chicken and bacon; eat plenty of meat and dairy, some fish, and plenty of fruit and vegetables.

Blood Type AB combines the A and B diets.

Is This Diet For Real?

The author claims that much of the recommendations are based on scientific evidence - but perhaps it is too early to make this claim. Metabolism and/or sugar/insulin sensitivity are probably key factors in deciding diet - not blood type. Two people can have very different metabolisms and have the same blood type. One could be sensitive to carbohydrates or sugar, whilst the other needs a high carbohydrate diet.
Weight loss and other health improvements may occur on this diet - not so much because of blood type combinations, but because of a healthier diet! The author encourages people to cut down on processed and refined foods. Good advice for anyone regardless of blood type.

Sample Meal Plans for the Blood Type Diet

Type B Menu

Breakfast
Fluidizer cocktail
Rice bran cereal with banana and skim milk
Grape juice

Lunch
Sandwich - thin slice of cheese, thin slice of turkey breast, two slices of bread, mustard or mayonnaise
Green saladHerbal tea
SnackFruit juice sweetened yogurt
Herbal tea

Dinner
Broiled Fish with steamed vegetables
Fresh fruit
Herbal tea or coffee

Type O Menu

Breakfast 2 slices toasted
Ezekiel bread with butter
6 ounces vegetable juice
Banana
Herbal tea

Lunch
Organic Roast Beef
Spinach SaladA
pple or pineapple slices
Water

Snack
1 slice of cake
Herbal tea

Dinner
Lamb and asparagus stew, steamed broccoli, sweet potato.
Mixed fresh fruit
Herbal tea (beer or wine allowed)

Type A Menu

Breakfast
Water with lemon
Oatmeal with soy milk and maple syrup
Grapefruit juice
Coffee or herbal tea

Lunch
Greek salad
Apple1 slice sprouted wheat bread
Herbal tea

Snack2
Rice cakes with peanut butter
2 plums
Green tea or water

Dinner
Tofu Pesto Lasagna
Broccoli
Frozen yogurt
Coffee or herbal tea (red wine if desired)

Type AB Menu

Breakfast
Water with lemon
8 ounces diluted grapefruit juice
2 slices Ezekiel bread
Yogurt or Cheese
Coffee

Lunch
4 ounces sliced turkey breast,
2 slices rye bread
Caesar salad
2 plums
Herbal tea

Snack
Tofu Cheesecake
Iced herbal tea

Dinner
Tofu Omelet
Stir-fried vegetables
Mixed-fruit salad
Decaffeinated coffee (red wine if desired)

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Beverly Hills Diet

2006-11-06T13:58:00.000-05:00

The diet is based on a theory that the body needs the enzymes found in certain foods in order to digest the food properly. The author believes that when food isn't digested, it turns to body fat. A strange belief because the body cannot metabolize the food until it has first been digested!

The Beverly Hills Diet Plan

The diet is based on a food combining principle (called conscious-combining). The main food group of the diet is fruit, but the diet has vegetable-only days, fruit-only days, and other days when some starchy carbohydrate is allowed.

Breakfast
8oz prunes

Lunch
Unlimited strawberries

Dinner
Baked potato

Drinks
Water, coffee, or tea.

Diet Summary
This diet is dangerously low in daily calories (about 800), and also low in proteins, and many many other nutrients. The theory behind is completely unproven, and fantastical. The promised weight loss is 15 pounds in 35 days.
It would be very difficult to sustain such a diet without become deficient in certain nutrients, or simply putting the weight back on after the diet.

Not to be tried.

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Abs Diet

2006-11-05T13:41:00.000-05:00

For many years most athletes, fitness models, and bodybuilders have applied the same basic fundamentals to their diet. Principles like eating often (5-6 times per day), building muscle, eating lean proteins, and aiming to eat whole unrefined carbs.
Sadly many dieters have failed to take note of these techniques, often believing that calorie restriction is the only way to lose weight.

Hidden under the glossy marketing-speak in the Abs Diet, you will find sensible and workable ideas for fat loss. Having visible abdominal muscles is about attaining very low levels of fat - rather than any magic diet, special exercise, or special piece of equipment.

The Abs diet contains a 7 day meal plan, made up of 12 'power foods', along with recipes. One meal per week is designated as a 'cheat' meal - where you eat anything you want. The book advises avoiding foods like fatty meats, processed/refined carbs, and high-sugar foods.

The Power 12 Foods

1) Almonds and Other Nuts eaten with skins intact
2) Beans and Other Legumes
3) Spinach and Other Green Vegetables
4) Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese
5) Instant Oatmeal: Unsweetened, unflavored
6) Eggs
7) Turkey and other lean meats. Lean steak, chicken, fish
8) Peanut Butter - All-natural, sugar-free.
9) Olive Oil
10) Whole-Grain Breads and Cereals
11) Extra-Protein (Whey) Powder
12) Raspberries and Other Berries

Cardio and Weights

Essential to the diet program is strength and interval training. This is based on the premise that building muscle increases metabolism which will assist in burning fat.

Conclusion
The Abs Diet pretends to be something new. However it is simply a basic guide to strength training, good nutrition, and exercise. It does provide good sensible nutritional advice, but I feel there are better choices out there.

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Cabbage Soup Diet

2006-11-04T12:41:00.000-05:00

The Cabbage Soup Diet is a 7 day meal plan, aimed at achieving fast weight loss. It is not a long-term weight loss solution, but is known to be effective over the short term. Apparently it originally came from a hospital (Sacred Hearts Hospital) to stimulate weight loss for surgery patients - but this cannot be verified.

Pros
-Fast weight loss
-The change from some of our normally junky eating habits can be beneficial
-Vegetables such as cabbage, broccoli, and cauliflower have been found to aid in preventing cancer. Many say they enjoy eating the soup

Cons
-Some complain that the Cabbage Soup a little too bland.
-Be prepared for gas
-Requires will power
-Lacks good nutrition
-High in salt.
-Not a long-term answer

Cabbage Soup Diet Plan

Day 1
Homemade cabbage soup plus any fruit, apart from bananas.

Day 2
Homemade cabbage soup, plus other vegetables, including a baked potato with butter for dinner (potatoes are off-limits on other days)

Day 3
Homemade cabbage soup, plus other fruits and vegetables.

Day 4
Homemade cabbage soup, plus anything up to 6 bananas and fat-free milk.

Day 5
Homemade cabbage soup, plus 6 tomatoes and up to 450 grams of meat or fish.

Day 6
Homemade cabbage soup, plus meat (beef) and vegetables.

Day 7
Homemade cabbage soup, plus brown rice, pure fruit juice, and vegetables.

No bread, carbonated beverages, or alcohol.

Cabbage Soup Recipe

6 large green onions
2 green peppers
1 or 2 cans of tomatoes (diced or whole)
1 bunch celery
1/2 head cabbage
1 package Onion Soup Mix
1 or 2 cubes bouillon (optional)
1 48 oz. can V8 Juice (optional)
Season to taste (salt, pepper, parsley, curry, garlic powder, etc).

Note: There are a number of variations to this recipe.

Summary

The biggest drawback of the Cabbage Soup diet plan is the absolute monotony of eating cabbage soup. However some diets basically look at the nutritional properties of the cabbage soup diet, and make it more interesting by combining other foods that have the same effect.
There are also serious concerns regarding the nutritional quality of this diet. On many days the diet is low in protein, calcium, and essential fatty acids. There also high levels of sodium or MSG (Monosodium Glutamate).

Weight loss will probably occur due to the low calorie intake.

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Grapefruit Diet

2006-11-04T12:27:00.000-05:00

The Grapefruit Diet is a weight loss diet built solely around the humble grapefruit.

The idea that a single item of food has miraculous weight loss properties seems a farce. The grapefruit is a marvelous fruit - a natural simple carbohydrate high in fibre and vitamin C. But to use it as the sole foundation of a weight loss program is unwise.

Grapefruit Diet - Meal Plan

12 days on - 2 days off
Breakfast
1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
2 Eggs (any style)
2 Slices Bacon

Lunch
1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
Meat (any style, any amount)
Salad (any kind of dressing)

Dinner
1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
Meat (any style, any amount) (fish may be substituted for meat)
Vegetables (any green, yellow, or red vegetables cooked in butter or any seasoning)

Bed Time Snack
1 glass tomato juice or 1 glass Skim milk

Vegetables Allowed
Red onions, green onions, bell peppers, radishes, cucumbers, broccoli, spinach, lettuce, cabbage, carrots, and peas.

Vegetables to Avoid
White onions, potatoes and celery.

Instructions

-At any meal you may eat until you are full - until you can't eat any more.
-Don't eliminate anything from the diet, especially don't skip bacon at breakfast or omit salads. It is the combination of foods that burn fat.
-The grapefruit is important because it acts as a catalyst that starts the burning process.
-Cut down on caffeine- it affects the insulin balance that hinders the burning process. Try to limit to 1 cup per meal at mealtime.
-Don't eat between meals. If you eat the combination of food suggested you will not be hungry.
-Note that the diet completely eliminates sugar and starches, which are lipids and form fat. Fat doesn't form fat; it helps burn it. You can fry food in butter and use butter generously on vegetables.
-Do not eat desserts, bread, and white vegetables or sweet potatoes. You may double or triple helpings of meat, salad, or vegetables. Eat until you are stuffed. The more you eat of the proper combination of food, the more you lose.

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South Beach Diet

2006-11-03T10:06:00.000-05:00

The South Beach Diet plan was created by cardiologist Dr Arthur Agatston based at Mount Sinai Hospital - in South Florida. The diet was originally developed for overweight heart patients. The patients experienced excellent results, not only in their general health but also lost weight.

The diet is becoming known as the "healthy" version of the Atkins diet. This diet is good - very good, and includes foods such as whole grains, healthy fats, fish, chicken, fruits and vegetables.

South Beach Diet Plan Overview

Three Phases The South Beach Diet begins with a somewhat restricted two-week induction phase - generally producing weight loss of 8 to 13 pounds. In this phase most carbohydrates (such as rice, pasta, and breads) must be avoided. There are three meals a day and snacks - eating until your hunger is satisfied. Meats, shellfish, chicken, turkey, and fish are all on the menu - along with nuts, cheese (fat-free), eggs, salads, and vegetables.

There are two subsequent phases that include specific meal plans and recipes. The second phase reintroduces some of the foods avoided in Phase 1 - but only sparingly. In this phase weight loss should be in the region of 1-2 pounds per week.
The third phase is about living the lifestyle more than a phase - its about eating healthy foods, and maintaining weight.

This is NOT Atkins. Although the South Beach Diet may seem similar to the Atkins diet or the Zone diet, it is not a strictly low-carb diet. It's all about balancing the good carbs against the "bad" carbs. Although when looking at the first 14-day phase - there is no doubt that this is a low-carb phase.

South Beach Diet Phase 1

Breakfast
Tomato juice, 6 oz
Scrambled eggs with fresh herbs and mushrooms
Bacon, 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Snack
Part-skim mozzarella cheese stick

Lunch
Chicken Caesar salad (no croutons)
Prepared Caesar dressing, 2 Tbsp

Snack
Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers

Dinner
Fish
Oven-Roasted Vegetables Arugula saladLow-sugar prepared dressing
Dessert Lemon Peel Ricotta Crème

Phase 2

Breakfast
Berry smoothie (8 oz Dannon Light fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended)
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Snack
1 hard-boiled egg

Lunch
Lemon Couscous Chicken
Tomato and cucumber slices

Snack
Dannon Light yogurt, 4 oz

Dinner
Meat Loaf Steamed asparagus
Mushrooms sautéed in olive oil
Sliced onion and tomato with drizzled olive oil
Dessert - Sliced cantaloupe with 2 Tbsp ricotta cheese

Phase 3

Breakfast
½ grapefruit
2 eggs scrambled with shredded cheese
Whole grain toast, 1 slice
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Lunch
Roast Beef Wrap
Nectarine

Dinner
Grilled salmon with tomato salsa
Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Dessert - Chocolate Dipped Apricots

South Beach Diet Summary
The South Beach Diet is nutritionally sound; however the more expensive food items could make the cost difficult to meet for some. Unfortunately good nutritious foods do tend to cost more than their highly-processed counterparts.
The principles of eating in balance, little-and-often, low-GI carbs are all included in the South Beach. Despite some feeling that the diet is a fashion, it has had a major positive impact on the eating habits of millions.

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Low Protein Diets

2006-11-02T20:16:00.000-05:00

A low-protein diet is any diet in which the protein intake is reduced. Anyone diagnosed with kidney or liver disease may be prescribed a low-protein diet. In any case, a diet which is especially low in protein should only be undertaken under medical direction. Low protein diets (4-8% protein) are used routinely to treat patients with liver disease, kidney (renal) failure, and disorders involving the urea cycle, the metabolism, and amino acids.

How is a low-protein diet achieved?

Some of each type of protein should still be consumed each day from the two main sources:
* Animal products (fish, poultry, eggs, meat, dairy products) - considered high quality or complete protein.
* Vegetable products (breads, cereals, rice, pasta, dried beans) - considered low quality or incomplete protein.

To reduce the amount of protein consumed, protein foods in recipes can be 'stretched' (to consume less) or reduced as against more of the low- or non-protein foods (less in proportion), making a smaller amount seem just as satisfying.

Sandwiches
Use thinly sliced meats.
Fill with salad items like lettuce, alfalfa sprouts, cucumber, chopped celery, apple, parsley or water chestnuts.

Soups
Use lower protein foods (milk substitutes for cream soups, or rice or pasta) to make soups as filling but with less protein.

Main Dishes
Make the main dish of vegetables and grains, and treat meat as the side dish to your meal.
Use small pieces of meat and more vegetables in kebabs.
Make fried rice with vegetables and use less meat or shrimp.
For salads use crisp, fresh vegetables and only a few small strips of meat and egg.
For casseroles, reduce the amount of meat and increase the starch, pasta or rice. In recipes using soup, use a low sodium mix.
Use low-protein pastas and breads in the diet.
For cheeses, use smaller amounts of stronger-tasting cheeses (sharp cheddar, parmesan or romano) for plenty of flavor.

Boost calories to compensate
Decreasing protein in the diet may also mean a reduction in calories. To compensate so as to maintain a healthy weight, increase calories by substituting or adding certain ingredients with minimal protein content, such as:
* Increase heart-healthy fats like polyunsaturated vegetable oils (corn, cottonseed, safflower, and soybean or sunflower oils), olive oil, and mayonnaise-type salad dressings.
* Use candy and sweeteners (hard candy, gum drops, jelly beans, marshmallows, honey, jam and jelly - even sugar (diabetics need medical advice).
* Use canned fruits in heavy syrup.

Sample low protein menu

Breakfast
Cheerios cereal or equivalent ¾ cup
non-dairy creamer ½ cup
½ medium banana
orange juice ½ cup

Snack
1 cherry fruit roll up

Lunch
2 slices white bread
turkey breast 1 oz/28 g
lettuce
tomato ½ cup
green beans ½ cup
mayonnaise 3 tsp
1 medium apple
fruit punch 4 fl oz/118 ml

Snack
1 popsicle

Dinner
lean hamburger 2 oz/56 g
white rice ½ cup
broccoli ¼ cup
cauliflower ¼ cup
tossed salad with 2 Tbsp ranch dressing
pineapple ½ cup

Snack
gum drops 1 oz/28 g

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Atkins Diet

2006-11-02T20:02:00.000-05:00

The main component of the Atkins diet is a severe restriction of carbohydrate intake. This includes foods with sugar, bread, cereal, some starchy vegetables and pasta.

Weight loss on the Atkins diet is based on the process of Ketosis:First, the main source of energy for our bodies is carbohydrates. When we have fewer carbs in our body, it must look elsewhere for another source of energy. Next in line is stored body fat. Thus, reducing carbs forces the body to burn fat. This process is called Ketosis. Secondly, carbs stimulate the creation of insulin. Insulin is what converts excess carbs to fat. So when you have less carbs you have less insulin and therefore create less new fat.

Eat all you want?
There is no restriction on portion size, and the Atkins dieter can eat a whole range of low-carb foods including chicken, steak, shellfish, pork chops, eggs, duck, turkey - any kind of meat, wonderful salads, cheeses, fatty salad dressings, some nuts, and of course the Atkins bars and shakes.

High Fat - High Protein
One of the most controversial issues with Atkins is that it is a high-fat diet. Most government health agencies recommend no more than 30% fat in our diet - yet with Atkins you can easily consume more fat than this. Atkins is not just low carb it is very low carb. It is difficult to see how a person could maintain healthy muscle mass on a diet such as this.
In addition to this, one must question how healthy the process of Ketosis is. In the short term it may have the desired effect - but in the long term? Some suggest that certain organs may be overworked to sustain the process of Ketosis.

If you are thinking of beginning this diet, I strongly encourage you to consult with your health professional.

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Vegetarian Weight Loss Plan

2006-11-01T14:58:00.000-05:00

Like any weight loss or diet plan, the best vegetarian weight loss diet is a balanced eating plan, because losing weight is easiest when your body is healthy and well nourished.

Health Benefits of a Vegetarian Diet
A vegetarian diet provides a wide range of health benefits. Research shows that vegetarians suffer less from many of the diseases associated with the typical Western diet, including obesity, coronary heart disease, hypertension, type II diabetes, diet-related cancers, and constipation and gall stones.

Vegetarian Diets Follow Dietary Guidelines
A typical vegetarian diet reflects most of the dietary recommendations for healthy eating, being low in saturated fat and high in fibre, complex carbohydrates, and fresh fruit and vegetables.

Balanced Vegetarian Weight Loss Diet Plan
The easiest way to eat a balanced vegetarian weight loss diet is to follow the Vegetarian Food Pyramid. This ensures optimum nutrition and optimum weight loss.

Here are three sets of approximate serving-suggestions for three different calorie requirements: 1200 calories, 1500 calories and 1800 calories.

Food Group
1200 CalorieWeight Loss Diet
1500 CalorieWeight Loss Diet
1800 CalorieWeight Loss Diet

Grains
5 servings
6 servings
8 servings

Vegetables
3 servings
3 servings
5 servings

Fruits
2 servings
3 servings
4 servings

Dairy/Milk
2 servings
2-3 servings
2-3 servings

Dry Beans, Nuts, Seeds, Eggs & Meat Substitutes
5oz
6oz
7oz

Total Fat (30%)
30-40g
40-50g
50-60g

Whatever number of calories you choose for your weight loss plan, diet nutrition is still paramount. Follow these general rules.

*Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds and, if eaten, dairy products and eggs. Remember, a healthy vegetarian weight loss diet will help you to lose weight at the fastest possible rate.
*Choose whole, unrefined foods often and minimize intake of highly sweetened, fatty, and heavily refined foods. High-sugar, high-fat vegetarian foods spell weight-gain, not weight-loss.
If animal foods such as dairy products and eggs are eaten, choose lower-fat versions of these foods. Cheeses and other high-fat dairy foods and eggs should be limited in the diet because of their saturated fat content and because their frequent use displaces plant foods in some vegetarian diets. Weight loss means 'light' eating!
*Vegans should include a regular source of vitamin B-12 in their diets along with a source of vitamin D if sun exposure is limited.
If following a 1200 calorie vegetarian weight loss diet, consider taking a good quality multi-vitamin and mineral supplement. Weight loss diets which contain this level of calories may not provide all your required nutrition.
*Consult a registered dietitian or other qualified nutrition professional BEFORE embarking on a vegetarian weight loss diet, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.

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Intro

2006-11-01T14:54:00.000-05:00

There are many truths about losing weight. One truth about calories is: they don't explain everything, but they still count depending on body size, activity level and sex. Most adults need to consume 2000 to 3000 calories per day. Establishing an enjoyable exercise routine is just as important as establishing an enjoyable menu when it comes to losing weight and feeling great. While getting the calories in line is important for weight loss, most people regain weight not because of calories, but because they don't really like their diet, or because they get bored with their choices, or because the food stops tasting good. Sometimes when the excitement of losing weight wears off, the diet just becomes less interesting.

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