Top 10 dieting, or simply the new illusion?

There is no shortage of ideas for weight loss, especially for those who knew how to exercise and eat right. INFORMATION diets, which normally focus on one type of food or food categories, have become popular in recent years. But there is a difference between a fad diet and a healthy diet that optimizes the weight loss. And while pills can be a big thing now, do not provide the one thing that needs a dieter: the ability to make wise choices. Top 10 diet diets, such as Sonoma County and the South Beach Diet not only provide healthy eating choices, helping fans changed eating habits. The following diets designed by doctors and dieters both:

1. South Beach Diet: it has much in common with a once-popular diet Atkins. Created by an origin, this three-phased diet includes fruit, temporarily giving of fatty meats and starches, intended to cure the longing for types of unhealthy foods.

2. Lake Mary diet: this is another three phases of the diet, but this focuses on ten "energy" foods, including spinach, tomatoes and grapes. This is not a low-carb or low-sugar diet, but does not limit saturated fats and white flour.

3. top 10: The NutriSystem diet, this program is the only one that requires dieters to buy their food from the company. Serves to reduce cravings by controlling carbs glycaemic index recruitment.

4. the weight watchers: this is not a diet but a lifestyle. People determine objectives, and work towards the completion of these goals while regular support group meetings. There are two different projects, core and flex projects. Both operate with the exception of a point, with each food that gives a different value.

5. diet: this is not a "diet" in the traditional sense either. It was invented by a biochemist, and promotes eating protein and carbs in a ratio of 3 or 4. While it is a low-carb diet, you don't need to do this at the edges of other diets. The zone diet stresses the importance of maintaining hormonal balance through consumption of certain foods.

6. Atkins Diet: perhaps the most popular of the low-carb diets, Atkins, we the people away from the food pyramid and a diet that restricts carbohydrates effect blood sugar. With exercise and nutritional supplements, diet Atkins stresses the importance of eating unprocessed foods and avoiding foods high in saturated fats.

7. This diet: nutrition Ornish opposes the Atkins and other low-carb diets. Is a vegetarian diet, which stresses the importance of complex carbohydrates and simple sugars, strictly prohibits cholesterol and saturated fats. Another reason the diet, with 10% fat, 20% to 70% protein and carbohydrates.

8. the blood type diet: this is a controversial diet that works with the idea that each person should eat foods that match their blood type, based on the development of formulas. Proponents of this diet believe that these types of "O" should eat mainly meat. "A" vegetarian diet formulas have at most and types "B" must eat high amounts of dairy products.

9. fit for life diet: Short-term dieting is not the solution, according to the couple that created the diet. Combinations of foods are emphasised. Only the fruits should be eaten in the morning and meat should not be combined with complex carbs.

10. Metro nutrition: the list of top 10 diets will be complete by this diet. Everyone seems to know Jared, the College student who lost 245 pounds eating subway Sandwiches. But it is in fact a diet? As with other weight loss plans, story of Jared includes daily walks and a severe reduction in calories daily, except for eating healthy subs with fresh vegetables and baked chips.

Top ten diet reviews Information

Many people want to lose weight and are willing to try anything, from a stomach stapling for measure allokotoi diet. Some diets are controversial and may be harmful to health. Others are short-term hunger. Here is a list of the top 10 fad diets.

# 1 of the Atkins diet is one of the most popular Americas and philosophy after many years. The Atkins diet is based on the processed food and nutrition carbohydrates are the core problems that make people fat and maintain. The diet has four phases.

The first phase and more restrictive is the OWL phase. The OWL phase (continuous weight loss) restrict their intake of carbohydrates just 20 grams per day. Twelve to fifteen grams must originate from salad. Meat, seafood, fish and poultry are abundant at this stage. A small soft cheese is allowed daily, some low-carbohydrate vegetables, alcohol, caffeine is not limited, butter or oil and water, lots and lots of water should be consumed.

Phase two allows more carbohydrates each week, selected by a ladder. The dieter is an increase of 5 grams of carbohydrate per week by a group of various food every week during this phase.

The next phase increases the carbohydrates, until you stop losing weight. Once the dieter arrives the final goal weight maintenance phase begins the kicks.

Atkins Diet weight loss displays direct, but it is difficult to observe due to rigid dietary patterns. A study has shown that the diet could cause kidney damage.

# 2 of the diet green tea using a low calorie diet and nutritional adds green tea to every meal and snack.

# 3 Number three in the list of diet fad is negative calorie diet ten.
The diet takes its name from the theory that the food in the diet uses more calories to digest than they contain. While there is no scientific proof that you can eat your way thin, many of these foods are healthy, nutritious foods that are low in calories. Foodstuffs in the list increases the metabolism of the body and AIDS rapid weight reduction.

# 4 Grape diet is number four fad diets and ten one rather worse. Nothing but grapes and water is the fare for days on end. The diet, was originally created to cleanse the system and the fight against cancer, became a diet weight loss somewhere along the way.

# 5 three-hour diet that takes into account the time of day they are eating. Diet food breaks into mini-meals eaten every three hours. Looks like a diet for hypoglycemia. This diet is nutritionally balanced and maintains stable blood sugar levels. That stability decreases the rush for a 5: 00 p.m. feeding frenzy that often occurs in dieters. This one makes sense. At the bottom is the need to eat constantly, even if you are busy or not hungry.

# 6 diet lemonade cleanse diet was another who has changed his weight loss. Nothing but a salad maple syrup, Cayenne Pepper and lemon juice is added to the list of edibles for the ten day fast.

# 7The ice cream diet is simply a regular calorie controlled diet that makes space for a small ice cream at the end of the day. Of course, if controlled, calorie weight loss occurs. The diet is nothing more than assigning for ice cream. Calcium in the ice cream is good for the bones and metabolism, but apart from this, you can substitute a brownie and brownie diet to call.

# 8 The cabbage soup diet soup created by using a cabbage and other vegetables and mixtures with other low-calorie food rations and cranberry juice or tea for five days of tedium and gassy stomach.

# 9 The raw diet is a diet with vegan foods left Uncooked. Blend, Chop them and arrange them nothing but not cook or heat it beyond 116 Degrees Fahrenheit. Raw contains more vitamins, in many cases by their cooked counterparts. Nuts are included in the raw diet as a source of protein. The diet consists mainly of vegetables is a diet low calories, but it is difficult to keep well balanced. It is much healthier than most fad diets and the introduction in the body of the fresh vegetables brings in many nutrients. The fiber of raw vegetables clean very toxic waste.

# 10 Final diet in the list of ten is zone diet fad diets. Like Atkins diet has phases and attempts to change lifestyle and eating habits. The zone diet uses a balancing act of carbohydrate ratio. Each meal consists of 40% carbohydrates, proteins, food 30% and 30% fat content of the flour. The popularity of this diet created by Visa puts Oprah's to list the top 10 fad diets.

Looking for the Top 10 diets?

Want to learn what are the Top 10 diets? We have done the same. So we decided to find out what the most searched for on Google-diets was the number one search engine. And here are the top 10 diets, starting with number 10:

Ornish diet) 10-Ornish diet, which was created by Dr. Dean Ornish diet is a low-fat vegetarian. This plan gives you the option of going under the knife to get rid of their clogged arteries--take control of your life, your diet and learn to manage stress.

9) Zone diet-zone diet created by Dr. Barry Sears, a diet with reduced calories and has a simple premise-food be used as fuel. Eating the correct proportion low carbohydrates, dietary fat and lean proteins you can burn excess body fat and keep permanently.

8) Okinawa diet-first published in 2001, the diet of Okinawa is an outline of healthy habits in lifestyle and diet of Okinawans who have the highest rate of centuries (40 per 100,000) on Earth. With lots of vegetables and complex carbohydrates diet that takes much of the protein from tofu.

7) Genotype diet-Dr. Peter j. D'Adamo, author of eat right 4 your type has done it again, and now defines six types of distinct body genetics. If you are a nomad, Warrior, Explorer, teacher, or a hunter gatherer, Dr. D'Adamo offers a custom program that compliments your genetic makeup.

-6) DASH diet created by n. i. (National Institute of health) to lower cholesterol and blood pressure without benefit of medicines. This diet has many fruits and vegetables, low-fat or nonfat milk and/or, beans, fish and poultry, grains, nuts and lean meat. This diet has 28 days of meal plans along with the recipes.

5) Diabetic diet-Dr. Richard k. Bernstein brings a new low-carb diet plan that has enabled patients to control their disease by stabilizing blood sugar without the usual anebokatebasmata and with fewer drugs.

4) Weight Watchers diet-weight watchers first surfaced early in mid air. Some 97% of the members of the weight Watcher tell them not only as the plan will constitute the diet to a friend. There are no forbidden foods or required prepackaged foodstuffs on the market. The various eating plans, you have several options for weight watchers.

3) South Beach diet-diet was created by Dr. Arthur Agatston, a home for patients to use to improve insulin and cholesterol levels. But to the surprise, not only did this diet low fat low-carbohydrate and improve their health, has also caused patients to drop weight.

2) Mediterranean diet-50 years, doctors have observed that the people of the Mediterranean region were far less likely to suffer heart disease or strokes. The characteristic of the area of health to a diet low in saturated fat with plenty of whole grains. This reduced-fat diet, with many complex carbohydrates is one of the easiest to follow.

1) Atkins Diet-Dr. Robert Atkins, whose diet books business directories for years, is the author of "Atkins Diet". Dr. Atkins advocates a diet rich in protein, weight loss, which stresses the benefits of protein and the dangers of carbohydrates. Still number one, after all these years.

So you will have the top 10 diets to be served by Google itself.

Types of Information diets

There are many types of fad diets. Some of the fad diets that focus magic melting fat with not so secret food types or combinations of foods that cause destruction of fat cells.
There are a few examples of such diets.

A myth that cyber money for clinical Mayo is a 12-day grapefruit diet. This diet does not have a menu that is used daily for 12 days and each menu meal contains a grapefruit. At the end of 12 days, get two days on your own and then again in the diet.

Another diet that focuses on what you eat is lemonade diet. This fad diet allows only one item for 10 days. This is a lemonade with maple syrup, lemon juice and Cayenne Pepper, all added to a glass of purified water. The creators of this fad diet intended to clean the House and be healthier, but having lost weight, everyone jumped on the chariot of power to the test. A cleanse is perhaps good, studies on the fasting display benefit. As a diet, is horrible. The metabolism slows down and the weight lost water, come back quickly.

There are diets that limit the intake of certain foods.

Atkins diet and South Beach diets restrict carbohydrate intake in different ways. Atkins merely reduces the South Beach Diet and distinguishes between good and bad carbohydrates. Both diets contain phases that begin with hunger and keep you closer to normal diet as you proceed. Long-term reduction of specific foods can be dangerous. The final phase of both diets are close to the usual requirements for carbohydrate intake.

Other diets that restrict certain types of food is a low fat diet. Low-fat is not "fat" and doctors and health care professionals often define these types of diets. The amount of fat in the diet necessary to maintain the good health is part of a diet recipe. Some types of these fad diets, not completely, eliminate the fat from the diet. These types of fad diets cause many problems, including depression of low cholesterol.

Some types of fad diets are diets simply crash. Lemonade diet mentioned above is one of them. Crash diets eliminate virtually all foods from the diet and to create an operation hunger dieter House. Also called grape diet, the diet of grape juice is another fad diet, what began as a quick health. This diet reduces food intake nothing other than grapes for period differed.

Another type of diet fad uses bad science as a basis. The diet plan explains that some foods take more calories to digest than they contain, and lists all the foods you need to consume to the magic happen. These diets focus on low-calorie foods and actually works because of food restriction.

The final type of fad diet is a diet that tells you when to eat. Three hour diet is one of the top fad diets in that category. Designer diet creates consumption in every three hours. Small meals every three hours create reduction of blood sugar spikes and keep hunger pangs away.

Another diet that matches this category is the diet "anything after 6". The dieter has only to remember a rule, eat anything after 6 pm the diet States that food creates fat after this time. One reason is that many diets work challenged eating late at night.

Let's talk about dieting Information

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Although the big push for fad diets has died down a little bit, it is still estimated that at least two-thirds of Americans are on some type of diet at any given time. Although research shows the importance of eating from all the major food groups, people are still confused about what type of diet to follow, keeping the window open for more quacky solutions to pop up.

In an effort to help readers determine what makes a diet healthy and when it's time to steer clear, I am going to discuss what makes a diet a 'fad' diet and why these diets are something best to stay away from. Along the way, we will discover what each food group has to offer that can be beneficial to our health.

Our bodies are uniquely designed to take advantage of the proteins, carbohydrates and fats that we eat. In order for the liver to do the best job it can for us, we actually need all of these nutrients, known as macronutrients. Even a 'detoxifying' diet should also include all of these macronutrients!

During the past 20 years there has been a dramatic increase in obesity in the United States. Currently, more than 64% of US adults are either overweight or obese, according to results from the 1999-2000 National Health and Nutrition Examination Survey (NHANES). So, look at the facts: Two thirds of all Americans are on some 'diet', yet we are getting fatter and fatter. Would that perhaps mean that the fad diets don't work? Let's talk about it.

Identifying a fad diet

A 'fad diet' is defined as something temporary. Therefore, it's no surprise that these diets are not successful. Let's begin by looking at how to identify a fad diet.

#1 - Promises a fast weight loss.

This is great, in the short term, but how many readers have or know someone who has followed one of these diets, only to regain the weight back, plus more for added bonus? When people lose weight very quickly, they lose a lot of lean muscle tissue, and the weight that comes back will most likely be more fat and less muscle, making it easier and easier to regain weight each time they drop the last fad diet. A healthy diet to follow will be one that will encourage slow, progressive weight loss over a longer period of time. It will have enough calories to support vigorous exercise, so that you lose fat and not muscle. Diets that are too low for the body's basic needs will result in the body breaking down it's protein stores (muscle) for the fuel it needs. Sort of defeats the whole purpose of the diet!

#2 - Eliminates foods or food groups.

The very first thing that alerts us that a diet is a 'fad' is when a particular food, or entire food group, is considered off-limits. This is a good time to talk about the low carb diets.

What is it that has made carbohydrates a bad nutrient? When you look at other countries, where the intake of carbohydrates is as high as 80%, and see that many of these countries are not suffering even close to the obesity rates we are in America, you have to wonder why they are not having the same problem. So, can it really be the carbs? Probably not. But, maybe it's the type of carbs. Many people who decide to go on one of the popular low carbohydrate diets start to eliminate a lot of food from their diets, including all the snack foods they were eating, particularly at night. Gone are the chips, the cookies, the crackers, the ice cream. Gone are up to 300 to 1,000 calories per day! Anyone would lose weight if they cut out those many calories from their daily diet.

Another problem with eliminating entire food groups, especially on low carb diets, is that they are recommending eliminating or limiting the intake of nutrient-rich fruits and vegetables. With all the substantial research showing how beneficial these foods are to preventing various diseases, such as cancer and heart disease, it's amazing that anyone involved in healthcare would recommend such a diet. Something to also notice, however, is that none of these fad diet books are written by anyone with a degree in nutrition. Even the medical community is confused, which explains why physicians will fall for some of the hype fad diet authors write.

But let's talk a little more about fruits, vegetables and starches: A diet high in animal protein and animal fat has been linked to various disease and inflammation states. A diet very high in protein puts a great load on our kidneys and can contribute to constipation, gout and bone loss due to calcium depletion from the high protein load.

Combine that with decreased fiber from lack of whole grains and fiber-rich fruit and vegetables, and many people just don't feel well; they feel fatigued, sluggish and their immune system is depressed.

#3 - Starts with a shock or follows a strict plan.

When the diet says you have to start with an extremely restricted diet, or you can only eat certain foods on particular days, you know it's a fad diet. They justify this by saying you have to clean out the body, or only certain foods will help with the weight loss process. Any change in how you currently eat will result in changes on the scale. Very few people can remain on these diets very long, so once they are 'off' the diet, the weight returns. The dieter learned nothing other than the misinformation the author provided them with. This can actually have far-reaching consequences, as then the dieter is more confused than ever and doesn't know what to believe!

Once a person learns what the qualities of a healthy diet consist of, they find that their optimum calorie level is for their own needs, and they are able to achieve their goals, combining their eating plan with exercise. Not only do they start to enjoy life again, but enjoy food AND see weight loss!

Although fad diet authors want you to believe their 'miracle' (and buy their products), there really is no get-thin-quick solution that is permanent.

But what does constitute a healthy diet? A healthy diet is one that is adequate in calories to support healthy weight, low in animal fats and saturated fats, animal protein should be very lean and adequate enough to support a diet high in fruits and vegetables and whole grain starches. Any healthy diet can include foods that are just for enjoyment, however. All foods really do fit, in moderation. A general rule is an 80/20 rule: Eighty percent of the time the diet should be healthy and then 20% of the time it can include foods you would not eat on a regular basis if you were trying to eat for health and weight loss.

#4 - Contradicts what experts say.

Authors of low carb diets say that the carbohydrates are what have made American's fat. But they can't explain why other countries whose diets are very high in carbohydrates don't have the same problems with obesity. You know it's a fad diet when the author says they have the 'inside' or 'hidden' truth about our health or diets. You also know it's a questionable publication when they say there is a hidden agenda among health professionals or the government.

But why is America getting fatter and fatter? America is a country of grab-and-go: The faster, the better. Families seldom sit down to meals, together. There are fewer physical fitness programs in school and many of the school food choices are fast foods. People and entire families eat 2-3 of their daily meals from a drive-through or a restaurant, most of which provide very few of the foods high in nutrients and low in calories. Restaurants add extra fats to their dishes to enhance the taste, so a meal you could make at home without added fats could have up to 60% of it's calories coming from fat to make it taste better! Plus, the serving sizes are much larger than they were 20 years ago, so most of the time the size of the meals could actually feed us for 2 to 3 meals, instead of one! However, many people still feel they must clean their plate rather than let the food 'go to waste'. They really should say, "go to waist"!!

As you read this, think back to the last week. How often did you sit down at home and eat a home-cooked meal? Do you eat breakfast, lunch and dinner each day? How often do you exercise vigorously? In Europe, the meals are much smaller and people walk a great deal more than in America. In some neighborhoods, it's actually impossible to walk to work, even if you live very close! Our road systems are no longer built for riding bikes or walking to work. You take your life into your hands, either from passing traffic or crime.

#5 - Relies on testimonials rather than scientific research.

The fact that Jane lost pounds in a week because she just ate cabbage soup does not mean it's safe, effective, or that it will work for you! What if you don't LIKE cabbage?

An example of testimonials, combined with the research to back it up, is the National Weight Control Registry. In order to join the Registry, a person has to have lost pounds and have kept it off for a year. Currently consisting of over 4500 individuals, the Registry was founded in 1993 as a longitudinal prospective study. Currently, there have been six studies resulting out of the Registry. For more information on the Registry, along with how most of the Registry members have in common, here is the website: http://www.nwcr.ws/.

#6 - Has a gimmick.

The problem with diet plans that have some type of gimmick, is people can't stay on them and they don't learn how to eat for the long-term. It's no secret that all the books must have something to 'catch' the reader. However, hidden among all the hype are books that really DO offer safe and effective solutions to weight loss. A book written by a registered dietitian (RD) is a guarantee that the material is accurate and safe. An RD is someone whose education, training and experience all revolve around the science and practice of nutrition; these truly ARE nutrition experts.

Consider this: If you had heart disease, you would see a cardiologist who specializes in heart health. If your teeth needed work, you would see a dentist. However, many people will buy 'diet' books from people who are not educated in nutrition! People will buy a diet book from a person who found what worked for them, or a movie star or a physician. In many of these books, because the author does not understand nutrition, many facts are distorted or misrepresented. It may not always be on purpose, but the point is these books are written by someone who really does not know nutrition and the science behind it, so either they distort the facts, or they make them fit the gimmick they are trying to sell.

So, the next time a friend mentions this great new diet they're on, or you see a new book that offers 'miracle' weight loss or something that 'health professionals don't really want you to know', take a step back and ask yourself these questions:

1- Does it promise fast weight loss?

2- Does it eliminate any major foods or food groups?

3- Is there a strict plan that must be followed for success?

4- Does it contradict what nutrition experts and science has to say?

5- Does it rely primarily on testimonials and 'before and after' pictures too good to be true?

6- Is there a gimmick?

If you answered yes to all or most of these questions, after you have stepped back, walk away and find a better plan. Isn't today time to get real and make your weight loss plan permanent and realistic?

Best Information diets

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

Not that I'm against all fad diets. But if there is one message I would like to remove from my website, obesity is Cures.com that there is no silver bullet. Without a shot cure ... No fad diets better.

This is the message which I hope you take away from this article.

Your ideal weight loss solution must include a basket of treatment, each selected to meet your specific needs. A diet, is alive or not can be one of the ingredients of the basket. However, one size does not fit all.

However, if you are choosing a diet is seen as part of weightloss in your basket, you should at least be aware of the advantages and disadvantages of each.

In this article I will outline some of the main categories of fad diets and some of the advantages and disadvantages of each.

Fat, low-carbohydrate diets

Millions of Americans have joined the low-carb craze and began low-fat diets such as Atkins carb diet and the zone diet. These are composed of approximately 60% fat, carbohydrates, 10% and 30% protein.
These fad diets tell you to eat high amounts of fat and protein in very low amounts of carbohydrates in the form of vegetables.

The main principle of low-carb diet is a diet low in carbohydrates leads to reduction of insulin production.

The end result is that the fat and protein stores will be used for energy. This makes it a lot yourself full unlimited quantities of meat, cheese and butter, and eat only a small proportion of carbohydrates.

But here's the catch ...

People who start the diet usually loses a large amount of weight, but not for permanent weight loss. Instead of burning fat, lose valuable muscle tissue and water.

In addition, these diets are low in nutrients and contain excess cholesterol and saturated fats, substances which increase the risk of heart disease.

In addition, regardless of what they claim, the huge amounts of protein in your put a strain on the kidneys.

Is not exactly a promising contender for the Title best fad diets!

Moderately fat diets

Then there are the moderate fat diets. Moderately fat diets include diets such as weight watchers, the USDA Food Guide Pyramid, Herbalife, and Jenny Craig.

These diets consists of approximately 25% fat, 60% carbohydrates and 15% protein. Encourage intake of whole grains, fruits, vegetables and essential fatty acids, found in foods such as olive oil and salmon.

These diets usually nutritionally balanced if the dieter is eating a variety of foods from all categories. For example, weight watchers works on a system where food receive a number of points based on calories, fiber, and fat.

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

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

If followed correctly (and supported by prudent additional), these diets are probably the most successful for weight loss and maintaining ... A possible title opponent for the best diets quirk.

Low and very low-fat diets

Finally, you have your diets low fat and low-fat too. Diets-AGGREGATING DEVICES in this category include Dr. Dean Ornish diet and plan the Pritkin, among others. These are composed of approximately 13% fat, 70% carbohydrate and 16% protein.

These diets are mostly vegetarian diets and is not recommended to eat a lot of meat. As the low-carb diets, you can eat unlimited quantities of certain foods. Because you cannot eat a lot of meat, these diets are deficient in zinc, vitamin B12, and fatty acids.

Also, it is so restrictive that people find a hard time staying in this life and end up gaining back the weight.

So, that the brevity of some of the main categories diet fad. And, Yes, you are right, you don't have your say definitively what I think is the best fad diets. But read carefully the above and you'll see I've nudged toward a certain your direction.

This is as far as I am prepared to proceed without knowing more than one
on your specific circumstances.

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

While the rapid weightloss diets are generally inadvisible, you may have valid reasons for having to lose weight fast. In this case, perhaps a low-carb diet, despite many shortcomings, is what you need now. You can always switch to a different program later.

The choice is yours ...

Scores of koinotismoy diets

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THE 200 POINT SYSTEM

With so many different diets available, how are we to know

what works and what is safe? The only way to be sure is to

discover the author's background and the research behind

the diet's methodology. Every good diet should give a

background about the author and his/her credentials and

experience in the fields of nutrition and biochemistry.

However, even a vast resume does not mean a credible and

safe diet. But it does suggest, at least, that the author has

some knowledge of nutrition. Providing research behind the

diet proves that the diet is not something the author

invented, so long as the research is not self-serving and

altered to fit a hypothesis.

Some diets may not need a great deal of tests and studies

behind them, simply because they are based on

fundamentals. For example, many women's magazines

have articles on dieting and weight loss, but they are

common sense suggestions that most people concerned

about weight should know already: "Eat smaller meals", "cut

down on sugar and fat", etc., are typical philosophies. More

structured diets should give some scientific reasons for its

suggested success, preferably case studies and research

performed on everyday test subjects, as well as athletes.

Since we have established the importance of eating a

balanced diet in accordance to selecting healthy foods and

obtaining RDA minimums, it is possible now to rate the

diets in accordance to those specific criteria. Begin with a

score of 200 and subtract 10 points from the total for each

statement below in which the diet concedes. An ideal diet

should maintain a score of 200, but a score of 160 or

greater is acceptable.

1. The diet does not include the food groups in adequate

amounts. Some fad diets eliminate one or more of the food

groups. Do not deduct 10 points if a food group's nutrients

(e.g., carbs, proteins, fats, fiber, vitamins, and minerals) are

adequately substituted with that of another food group.

2. The diet does not provide at least 45% of its calories from

carbohydrate sources. In order to prevent ketosis, at least

150g of glucose/day is required. That's 33-50% of total

calorie intake on a 1200-calorie diet. Keep in mind that is

the minimum. For highly active individuals, that amount

should increase to 60% at times, i.e., immediately after

exercise.

3. The carbohydrate content exceeds 20% concentrated

sugars. At least 80% of carbohydrate sources should be

complex, and preferably in the form of vegetables, seeds,

and legumes.

4. The protein content exceeds 30%. A very high protein

intake is unnecessary, it places additional strain on the

urinary system, and it is a poor source of energy. Thirty

percent is more than adequate, even for growing children

and teenagers. The only group that requires higher protein

intake are those who recently suffered a severe injury (e.g.,

leg amputation), infection, or surgery. However, these

individuals will be under the care of a physician with a

special high protein diet.

5. Protein content accounts for 15% or less of total calories.

Although unnecessary in large amounts, protein still has

many vital functions, including tissue repair and the

formation of enzymes.

6. Fats exceed 30% of total intake. Besides increasing the

risk of cardiovascular disease, high fat diets have not been

demonstrated to decrease weight better than other methods

of 'proper' eating.

7. Total fat consumption is less than 15% of total calories.

Fat in moderate amounts is essential for a healthy diet, and

such a diet provides taste to many foods. Fat intake below

15% for long periods, for most individuals, is unrealistic.

Fat intake that is too low can also be detrimental to children

and teenagers who require ample kcalories for continued

growth.

8. Total fat consumption is less than 25% essential fatty

acids, and saturated fat is more than 30% of total fat

consumption. Deduct 10 for each.

9. The diet does not suggest common foods, meaning

foods you should be able to obtain at any grocery store or

market.

10. The foods for the diet are expensive or monotonous.

Some diets require the purchase of 'their' foods or

expensive 'organic' foods only obtained through health food

stores. Some foods taste so bad they are difficult to

tolerate repeatedly (e.g., seaweed). Deduct 10 for each.

11. The diet consists of an inflexible meal plan. The diet

does not allow for substitutions or deviations, requiring a

person to live under 'house arrest' with the same food

selections every day.

12. The diet provides less than 1200 kcalories per day.

Less than that and the body's basic functions may not be

getting the energy, vitamins and minerals needed to work

properly, and the dieter almost is certain to feel hungry all

the time. Diets below 1200 kcalories should be reserved for

those under the supervision of a dietitian or licensed

physician.

13. The diet requires the use of supplements. If the diet

provides adequate energy and it is well balanced,

supplements are unnecessary. 'Fat accelerators,' such as

ephedrine, may increase the rate of weight loss, but the diet

should be able to stand on its own merit. Some diet clinics

promote a vast array of herbal preparations and fat

accelerators, and this is where these clinics make their

money - not in their knowledge and ability as nutritionists.

14. The diet does not recommend a realistic weight goal.

Diets should not be promoting the body of a Greek god or a

supermodel. They should not be suggesting that a person

lose 100 pounds (even if 100 pounds overweight). Nor

should diets recommend weight loss below an ideal

weight.

15. The diet recommends or promotes more than 1-2

lbs/week weight loss. Do not expect to lose more than 1-2

pounds of fat a week - it is physically impossible unless

chronically obese, at which point 3 pounds may be

possible. If more than two pounds is lost per week, the

body change is due to a loss of water and/or muscle tissue.

Gimmicks that promise 10 pounds in 2 weeks are either

simply not true or else something other than fat is being

lost. Also keep in mind that the more fat a person wishes to

lose, and the less a person has, the more difficult and

slower it will be to lose additional fat.

16. The diet does not include an evaluation of food habits.

Dieting should be a slow process by which a person

changes normal eating habits. It should not include looking

for quick fixes and quick plans promising short cuts and

extreme changes - a person would never stay with these

programs and such diets do not work long-term. The

number of kcalories eaten, and the food selections and their

amounts, should be reevaluated on a regular basis...

perhaps once every 1-2 months to determine the program's

effectiveness.

17. Regular exercise is not recommended as part of the

plan for proper weight loss. Weight loss occurs twice as

fast with exercise, and without exercise there is a greater

tendency to lose lean muscle tissue as well as fat. This is

not ideal.

OVERVIEW OF VARIOUS DIETS

Low Carbohydrate Diets: Ketosis occurs, and this presents

the same problems as fasting. Once glycogen stores are

spent (which happens quickly with athletes and those who

exercise regularly), glucose must be made from protein

sources, and there is greater wear on the kidneys as a

result. Even on a high protein diet, some protein will be

taken from body tissues in order to produce enough energy

for the nervous system and regular activity. The onset of

ketosis is an indication that this process has begun and it is

not a positive aspect, regardless of what pro-high-fat

authorities indicate.

Great weight loss on a low-carb diet is evident because of

the fact that carbs hold water in the muscles at a ratio of 1:3.

As carb intake decreases then so, too, does water retention.

Much water flushes as a result of lack of glycogen to hold

water molecules. Moreover, by increasing protein intake,

excess nitrogen flushes with even more water since the

kidneys use water to dilute the concentration of nitrogen.

Once leaving a low-carb diet and the muscles refill with

glycogen, fluid concentrations increase and the dieter

regains some of the weight.

Low calorie diets of 400-600 kcalories that consist primarily

of protein have the same problems as fasting and

low-carbohydrate diets: proteins are used for energy and

weight loss comes largely from water. Low-cal diets must

be supervised properly by a medical professional and only

as a last resort for those who cannot seem to lose weight by

other methods. However, even those individuals tend to

regain most of their weight back once they return to a

balanced diet.

Beverly Hills Diet - a diet consisting of grapefruit, eggs, rice,

and kelp; it is deficient in minerals and vitamins.

Cambridge Diet - a very low kcalorie (300-600 kcal/day);

protein/carb mixture with mineral imbalances; the dieter is

close to fasting.

Complete Scarsdale Diet - this diet is unbalanced

nutritionally; some days are calorically restricted; the dieter

alters portions of carbohydrate, protein, and fat; the diet

consists of low carbs (20-50 g/day), and high fat and

protein; the diet has a high meat (saturated fat and

cholesterol) content.

Dr. Atkin's Diet Revolution - this diet is unbalanced

nutritionally; some days are calorically restricted; the dieter

alters portions of carbohydrate, protein, and fat; carbs are

very low (20-50 g/day), whereas fat and protein are high;

there is high meat (saturated fat and cholesterol)

consumption.

Dr. Linn's Last Chance Diet - this diet has a very low

kcalorie intake (300-600 kcal/day); it consists of a

protein/carb mixture with a mineral imbalance; the dieter is

close to fasting.

Dr. Reuben's The Save Your Life Diet - this is a calorically

dilute diet consisting of high fiber (30-35g/day); the diet is

low in fat and animal products; there is poor absorption of

minerals because of too much high fiber.

"Fake" Mayo Diet - this diet consists of grapefruits, eggs,

rice, and kelp; it is deficient in minerals and vitamins.

F-Plan Diet - this is a calorically dilute diet consisting of

high fiber (30-35g/day); it is low in fat and animal products;

there is poor absorption of minerals because of too much

fiber.

LA Costa Spa Diet - this diet promotes weight loss of 1-1_

lbs/day; there are various plans of 800, 1000, and 1200

kcal/day composed of 25% protein, 30% fat (mostly

polyunsaturates), and 45% carbohydrate; the diets includes

the four food groups.

Medifast Diet - this diet is balanced nutritionally, but

provides only 900 kcal/day; use of liquid formulas makes

this diet monotonous and expensive.

Nutrimed Diet/Medifast Diet - this is a nutritionally balanced

diet, but it supplies only 900 kcal/day; the use of liquid

formulas makes this diet monotonous and expensive.

Optifast Diet - this diet is nutritionally balanced, but

supplies only 900 kcal/day; use of liquid formulas makes

this diet monotonous and expensive.

Pritikin Permanent Weight-Loss Diet - this is a nutritionally

unbalanced diet; some days are calorically restricted; the

dieter alters portions of carbohydrate, protein, and fat; the

diet consists of high protein (100 g/day); unless the foods

properly chosen, it may be low in vitamin B12.

Prudent Diet - this is a balanced, low kcalorie (2400

kcal/day) diet for men; it is low in cholesterol and saturated

fats; a maximum of 20-35% calories are derived from fat

with an emphasis on protein, carbohydrates, and salt; there

is ample consumption of fish and shellfish, and saturated

fats are substituted with polyunsaturated fats.

Quick Weight Loss Diet - this diet is unbalanced

nutritionally; some days are calorically restricted; the dieter

alters portions of carbohydrate, protein, and fat, although

there is low carbs (20-50 g/day), and high fat and protein;

there is high meat consumption (saturated fat and

cholesterol) with this diet.

San Francisco Diet - this diet begins at 500 kcal/day,

consisting of two meals per day of one fruit, one vegetable,

one slice of bread, and two meat exchanges; the second

week limits carbohydrates, with most food coming from the

meat group and with some eggs and cheese, and a few

vegetables; week three includes fruit; in week four there is

an increase in vegetables; week five the dieter add

fat-containing foods (e.g., nuts, avocados); week six

includes milk; week seven includes pastas and bread,

where the diet is maintained at about 1300 kcal/day; this

diet avoids the issue of saturated fats and cholesterol.

Slendernow Diet - this diet is unbalanced nutritionally;

some days are calorically restricted; the dieter alters

portions of carbohydrate, protein, and fat; the protein is

generally high (100 g/day); unless foods are properly

chosen, there may be a deficiency in vitamin B12.

Weight-Watchers Diet - this diet is balanced nutritionally, at

about 1000-1200 kcal; use of high nutrient-dense foods are

consumed; economic and palatable food makes it one of

the most successful diets with no real health risks.

Wine Diet - this diet is about 1200 kcal/day, containing 28

menus together with a glass of dry table wine at dinner;

besides the medicinal components of wine, it is believed

that individuals reduce portion sizes when wine is

consumed with a meal; the diet is low in cholesterol and

saturated fats; there is a focus on fish, poultry, and veal with

moderate amounts of red meat.

Yogurt Diet - this diet consists of two versions, being

900-1000 kcal/day, and 1200-1500 kcal/day; plain low-fat

yogurt is the main dairy dish, consumed at breakfast, lunch,

and as a bedtime snack; the diet is high in protein, and it is

low in cholesterol, saturated fat, and refined carbohydrates.

Diets that do not provide 100% of the U.S. RDA for 13

vitamins and minerals:

Atkins

Beverly Hills

Carbohydrate Craver's Basic

Carbohydrate Craver's Dense

California (1200 kcal) California (2000 kcal)

F-Plan

I Love America

I Love New York

Pritikin (700 kcal) Pritikin (1200 kcal)

Richard Simmons

Scarsdale

Stillman