Diet Plans & Programs: The "Skinny" on Popular Diet Plans

Surprising Reasons for Weight Gain

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The most controversial part of this diet is the severe fat restriction. There is no way to only lose body fat when losing weight. It is possible to lose weight and keep it off, so never give up hope. February 24, at 2: Prepackaged foods are not for everyone and typically not something to use forever. The theory behind the diet is not the reason you will lose weight if you follow this plan.

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I enjoy it now, but before it was always a hassle. Many beginners think that you need to run in order to get in shape, guys like you are opening ours eyes. Not to lose weight or for cardio benefits.

That is what I am talking about. You have to get out of your comfort zone. You have to readjust what you like. For some people, getting out of your comfort zone works, but not everyone. I lost pounds without doing strenuous cardio, because I hate strenuous cardio. There is no one formula for weight loss. Experimentation is the key.

You can actually like losing weight if you find activities you enjoy. I used to enjoy running as part of an activity in my youth. The Army taught me how to hate running. My cardio love is my road bike. The scenery changes quickly enough for me and I can vary my speed to the workout that I have planned for the day.

I think running or sporting is the key to lose weight. Because I am eating a lot of junk food and fat thing, but still I get the same weight, because I am playing football 3times a week. So, sporting is the key to succes. If you want to lose weight, you have to do more exercises for the calories you had eaten. I have been running for a while and it has been very good for me. That said, as long as you do some type of aerobic activity and maintain a decent V02 max.

They make all the difference. I agree with you too that the wear and tear running has on your joints will be detrimental after a long time of doing so especially if your gait pattern is incorrect.

I myself like to do high intensity cardio and plyometrics: It helps to build strength for your daily activities as well as your cardiovascular health.

Email required will not be published. Notify me of follow up comments via e-mail. Kal on February 25th, For the first time, the Atkins diet has placed an emphasis on the kinds of fat being consumed instead of allowing all dietary fats.

The monounsaturated and polyunsaturated fats are now emphasized over saturated and trans fats. The diet has also changed to allow "good carbs" instead of severely restricting all carbohydrates. These foods provide fiber , vitamins , and minerals that were once lacking in this diet.

The high amount of protein will be beneficial in keeping you full. Research is clear that protein has a positive impact on increasing satiety, which means that you will feel full between meals.

Disadvantages The Atkins diet has gone through numerous revisions over the years, though there was never any acknowledgement of flaws in any of the diet plans. Until recently, there have not been any studies on the safety or efficacy of the Atkins diet.

Short-term studies have shown improvements in blood cholesterol and blood sugar and an increased weight loss over the first three to six months in comparison to control diets. Unfortunately, the weight loss is not sustained at one year, and the improvements that were seen were due to weight loss and not the actual diet.

The long-term safety of low-carbohydrate, high-protein diets is unknown at this time. In a rating of diet books done by Consumer Reports, the Atkins diet was ranked at the bottom.

There are four phases to the plan, and the first one is severely restricted in carbohydrates. The induction phase lasts two weeks, and the claim is you can lose up to 15 pounds in this time. During this time you consume no more than 20 grams of carbohydrates per day. For example, one slice of bread has 15 grams of carbohydrates, one serving of fruit has 15 grams of carbohydrates, one serving of dairy has 12 grams of carbohydrates, and one serving of vegetables can have between 5 and 15 grams of carbohydrates.

It's clear that 20 grams is extremely limited, potentially unhealthy, and would be very difficult to follow for the long-term.

The Atkins web site states that "depending on how much weight you have to lose, you can safely continue with the induction phase as long as the following three conditions are met:.

Most people who follow this diet are not under medical supervision, and this can become a very dangerous situation for them. The the induction phase gets people used to losing weight at a fast rate, which will not last and is not healthy.

Faster weight loss does not mean healthy weight loss. Any diet that emphasizes fast, easy weight loss is one to approach with caution.

The guidelines are clear that a safe, healthy rate of weight loss is to lose 1 to 2 pounds per week after the first couple of weeks. The Atkins diet states you will lose "only body fat" by eating regular meals, taking in adequate calories, and keeping your insulin levels down. There is no way to only lose body fat when losing weight. Claims that you will lose only fat are not based on science despite the fact that the Atkins diet claims to be scientifically based.

The Pritikin diet is a very low-fat, high-carbohydrate eating plan. The focus is to eat vegetables, fruits, and high-fiber grains. Nathan Pritikin's diet is based on the theory of eating low-fat, low-calorie, plant-based foods to promote weight loss and improve or prevent heart disease. The revised Pritikin diet includes a "Calorie Density Solution: Eating low-calorie foods throughout the day will reduce hunger and cause weight loss.

Research has shown that the calorie density of our diets will impact our weight. The calorie density is the amount of calories in a given weight of food. Consuming foods that are considered low-calorie dense aids in weight loss. These foods will provide a high volume without a lot of calories. By replacing foods that are considered high-calorie dense, you save additional calories. Some find it more satisfying to focus on consuming low-calorie dense foods in large quantities versus counting calories.

The Pritikin diet also encourages daily exercise and stress -reduction techniques. The most controversial part of this diet is the severe fat restriction. There has been a considerable amount of research showing the health benefits of omega-3 fats, including protecting your heart.

The American Heart Association now recommends that people without coronary heart disease eat a variety of omega-3 fat-containing fish at least twice a week and that those with coronary heart disease consume one gram of omega-3 fats per day. Dietary fat is also needed to transport the fat-soluble vitamins A, D, E, and K. Without fat to transport them, they will not be able to serve their functions in your body.

Our diets are meant to have a balance of protein, carbohydrates, and fat. When you consume too little of one of these nutrients it means you are consuming too much of another nutrient.

Most people who follow a very low-fat diet end up consuming an excess amount of carbohydrates. Too much of any nutrient can cause health problems. The Dietary Reference Intake DRI established the need for each one of these nutrients based on research for optimal health and weight. If you follow the Pritikin Principle it would be best to adjust your intake to meet the DRI guidelines.

The Zone diet is a high-protein, low-carbohydrate, fat-controlled eating plan. It is not as restrictive as other high-protein diets and it allows for a broad range of foods to be consumed. A small amount of protein is combined with twice the amount of "favorable" carbohydrates, including fruits and vegetables. If choosing "less desirable" carbohydrates, the portion size is smaller. Sears' Zone diet is based on the theory that the human body is genetically programmed to reach peak efficiency when all meals, including snacks, consist of a set caloric ratio of carbohydrates, proteins, and fats.

When this ratio is achieved, the body is working within the "zone. The Zone diet promotes eating a balance of each nutrient, without severely restricting calories. Protein increases your feeling of fullness, helping you to avoid eating between meals, and there is a guide to what kind of fat you can consume.

Healthy fats are encouraged in place of the saturated and trans fats. The calorie restriction will help you lose weight. The claims made about the health implications of carbohydrates and protein are controversial.

As with other fad diets, one nutrient is being made to look like the enemy carbohydrates , while protein is made to look like the key to weight loss and health. Most diets that are against carbohydrates use the arguments that we consume less fat and more carbohydrates than we did 10 years ago, and obesity is on the rise.

This is half true. We consume more carbohydrates, which means we consume more calories. Our fat intake remains above the recommendations, but the percent of our total calories from fat has come down because we are now consuming more calories.

Again, research clearly shows that a balance of each of these nutrients is needed and that an excess or deficiency in any of them will cause problems. This diet can be difficult to stick with long-term, so weight regain can be an issue.

The South Beach Diet. The South Beach diet is the newest high-protein, low carbohydrate, and fat-controlled diet. This diet claims that the cause for obesity "is simple: The faster the sugars and the starches you eat are processed and absorbed into your bloodstream, the fatter you get.

The first phase claims to eliminate cravings and kick-start weight loss; the second phase is for long-term, steady weight loss; and the third phase is to be followed for days a year once you have achieved your weight loss goal. The second and third phases of this diet promote a balanced diet that can be beneficial to your health and weight. These phases promote consistent meal times, healthy snacks and desserts, and water. The meal plans and recipes can be useful for those who need some guidance on what to eat.

There are now six other books and an interactive web site supporting this plan. The theory behind the diet is not the reason you will lose weight if you follow this plan. Weight loss can only occur when you consume fewer calories than your body needs.

In the introduction chapter the author makes numerous claims that you do not need to limit the quantity of food that you consume and then provides portion restrictions on many high calorie foods, such as nuts. It's appealing to hear you can eat unlimited quantities, but weight loss will not be achieved without limitations.

The initial phase of this diet should be avoided. This two-week phase claims to produce a weight loss of eight to 13 pounds with severe dietary restrictions; including fruit, dairy, and starches.

Phases like this are usually included so people see quick results, but are limited in time because they are not nutritionally balanced and can't be followed for a long period. It tends to be more discouraging than motivating to lose quickly and to feel like you are "on a diet. It's best to begin slowly and to always consume a nutritionally balanced diet. Eat more, weigh less: Eat More, Weigh Less is one of the few diets developed as a result of research.

The primary goal of this diet was to reverse heart disease. The basis for this diet is to consume a high-fiber, low-fat, vegetarian diet with limited amounts of dairy foods. The goal is to consume primarily complex carbohydrates vegetables, fruit, and whole grains , low total fat primarily from omega-3 fatty acids and limited in saturated fat, and low sugar.

Physical activity and stress management are also emphasized. The research does support the health benefits of this diet, and you will lose weight if you stick with the plan. The web site provides recipes and detailed information on nutrition , exercise, and stress management. The primary con to this diet is that it can be extremely limited and difficult for some people to follow. This limitation is because meat is omitted from the plan. You looked like you had good technique to me.

It was probably a combination of the cold weather and the stress my body underwent as I pushed the car. Email required will not be published. Notify me of follow up comments via e-mail. By Israel Lagares on January 27th, Community Thoughts 16 We encourage community interaction, actually we demand it! Add to the discussion, but please do not spam. Use your name in the name field, not a keyword. We have the right to delete comments we deem spammy. By submitting a comment you agree to the the full comment policy here.

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