Which diet program is best for you ? Please read the diet program reviews below to help you decide.
Atkins Diet Program
The Atkins diet program is based on the principle of switching your body to burn fat instead of
carbohydrates to obtain energy. It is a life change rather than a diet program, as in order to keep the pounds off you need to stick to the recommended way of eating.
The main difference to other diet programs is in what you are allowed to eat ie eggs, meat including beef, pork, turkey, chicken, duck, wild game, veal & lamb also fish such as shellfish. Fats are also permitted ie butter, olive
oil & mayonnaise, certain cheeses are also permitted.
You must drink lots of water, only de-caffinated coffee & will need to take vitamin supplements including minerals.
You must also exercise every day, no need to do a marathon however, a brisk walk will suffice. You are encouraged to eat enough to satisfy your appetite but you must not overeat.
You must not drink alcohol. You must not cheat; it takes 2-3 days for the body to switch from burning carbohydrates (in the form of glucose) to burning fat, so if you cheat you are back to day 1.
You cannot eat the following:
Sugar in any form, corn syrup, honey or maple syrup.
Milk or Yogurt – a limited amount of cream is allowed.
Fruit & fruit juice.
Flour products (bread, pasta, crackers etc)
Grains or cereals.
Beans and legumes.
Starchy or high sugar vegetables such as potatoes, yams, corn, peas, parsnips, beets & carrots.
Sweet condiments such as most ketchups, bbq sauce & balsamic vinegar.
French dressing & thousand island dressing.
Cottage cheese, farmers cheese & other fresh cheeses.
Nuts & seeds.
Diet Program Pro’s
Lots of popular foods are permitted & you can have snacks between meals. No need to starve and are
encouraged to eat when hungry.
Diet Program Con’s
Must stick to diet for good to keep off unwanted pounds. No breaks or cheat days allowed. May not be suitable if you can’t go without coffee or alcohol.
South Beach Diet Program
Similar to the Atkins diet prgram in that it changes the way you eat whilst still allowing plenty of popular foods such as meat, fish & eggs but you can also eat cheese & vegetables.
You can have 3 meals a day & even 2 snacks a day. You can also have dessert & diet soda. You are not allowed any alcohol for an initial 2 week period but after that you are allowed to drink wine. After an initial 2 week start
where what you can eat is limited you can start to phase some of your favourite foods back into your diet. Its all about eating “good carbs” instead of “bad carbs”.
Diet Program Pro’s
Based on a healthy way of eating rather than a diet. Many of your favourite foods are probably still
allowed. Some alcohol ie wine is allowed.
Diet Program Con’s
You may find the first couple of weeks particularly hard due to what you can eat being limited.
Zone Diet Program
Developed by Barry Sears a biochemist, the Zone Diet is about controlling your insulin level through a balanced diet of carbohydrates, proteins & fat, also known as the 40-30-30 diet (40% carbohydrates,
30% Proteins 30% fat). Once again it is a way of living rather than just a diet with 3 stages geared to make you lose weight, control hunger & have more energy. It is based on consistent insulin levels with the supplementation of high dose fish oil.
The Zone diet encourages eating regularly throughout the day & eliminates many jink foods such as sweets & chips.
The “Zone” refers to being in a physiological state in which hormones, governed by the food you eat, are in a zone which is neither too high nor too low.
Diet Program Pro’s
Balanced diet rather than cutting out foods you may enjoy.
Diet Program Con’s
The reasoning behind the diet can be quite technical & therefore many people may disagree about its merits.
Mediterranean Diet Program
Not a diet as such but simply a way of eating for hundreds if not thousands of years followed by people of countries bordering the Mediterranean such as Greece, Southern Italy, parts of North Africa & the Middle East.
It is well known that people from these areas have a lower incidence of heart disease; this is believed to be due to over half of their fat intake being from monounsaturated fat (mainly from olive oil) as opposed to saturated fat, prominent elsewhere. Saturated fat is known to raise cholesterol levels.
The basic diet followed is one that has a low consumption of red meat, low to moderate consumption of sweets, fish, eggs & dairy products except cheese & natural yogurt, a high consumption of fresh fruits & vegetables & a higher consumption of breads, pasta, rice, potatoes & couscous. Water & red wine (in moderation) are taken with meals.
Diet Program Pro’s
Not a “fad diet” but a traditional way of eating with known health benefits.
Diet Program Con’s
None as such apart from if you are unable to obtain fresh fruit & veg.
Weight Watchers Diet Program
There are 2 main diet programs for you to follow; one a points system where all foods are allocated points according to their calorie, fat & fibre content. You are allowed to use up (or consume) a set number of points per day. The other diet program is a no points system which allows you to eat from a range of wholesome foods without having to count the calories.
The weight watchers diet program can be followed online as well as offline through regular local meetings where you will get not just tips & guidance but the support & encouragement of fellow weight watchers.
Diet Program Pro’s
On the points system you can eat what you like as long as you stick to the number of points.
The meetings can help to keep you motivated.
Diet Program Con’s
Offline meetings may not be practical for you. The points system may leave you feeling hungry.
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Help answer the question about diet program
How do I continue to stay on my diet program with relatives in town?I'm on a diet – Weight Watchers – and I am freaking out because my relatives are coming over. I do not know how to stay on the program because they really like to eat a lot at restaurants. How do I continue to stay on my program and not gain a lot of weight? I want to lose this week!
Thanks for the answers!
About Author
John Mac is the owner of fitnessdiethealth.com a website aimed at people looking to improve their fitness diet & health & for information about diet programs.
When you burn a calorie 3 things happen: energy, waste, and damage. Damage is the bad part that limits energy production. You cannot stop damage, even if you eat the right mix of foods, the right proteins, carbohydrates, and fats – damage will still occur.
You will still make energy, a lot more than eating junk, but to maximize you need rich levels of antioxidants. So basically, to maximize your energy output you need the right kinds and proportions of proteins, fats, and carbohydrates.
To minimize the damage caused by burning those calories and loss of energy from the damage you need antioxidants, make sense? Good. Here is a good mix of proteins, carbohydrates, and fats. Adjust to fit your liking:
Breakfast (6:30 AM):
Oatmeal and Cinnamon
Fresh Fruit
Baked Beans
Whole Wheat Toast
100% Whey Protein Shake
Estimated Totals (50-60g Protein, 100-125g Carbohydrates, 3-5g Fat)
Mid-Morning Snack (9:30 AM):
Grilled Chicken Breast Salad with Romane Lettuce
Light Dressing
Cucumbers
Baked Potato
Fresh Fruit
Estimated Totals (30-40g Protein, 90-100g Carbohydrates, 5-10g Fat)
Lunch (11:00 AM):
Tuna with Wheat Pasta and Fresh Peas
Light Mayonnaise
Fresh Fruit
Celery Stalk
Estimated Totals (40-50g Protein, 80-90g Carbohydrates, 10-15g Fat)
Post-Workout (5:30 PM):
1 tbsp Honey
100% Whey Protein Shake
Baked Potato
2 Cups Corn Flakes
Estimated Totals (40-50g Protein, 100-110g Carbohydrates, 5-10g Fat)
Supper (7:15 PM):
1/2lb Ground Beef Patty
Brown Rice
Baked Beans
Cauliflower
Estimated Totals (50-60g Protein, 60-70g Carbohydrates, 10-20g Fat)
Before Bed (9:45 PM):
100% Whey Protein Shake
Estimated Totals (40-45g Protein, 20-25g Carbohydrates, 0-5g Fat)
Supplements
Creatine , Protein (Micronized), Glucosamine , chondroitin
Well, I am not a doctor, but what I know about doctors is that they don't study much about exercise specifically or nutrition. They primarily study diseases, ailments, medicine, etc. so I wouldn't particularly ask them to draw out an exercise program. Don't mistake me though, if your doctor suggests something, or tells you not to eat something or to not do a particular exercise, they most likely have a good reason for saying it.
That said, I disagree with the South Beach Diet and Weight Watchers. They aren't founded on sound information…. I have my Masters in Exercise Physiology and studied this directly for over 10 years.
I would suggest eating natural, low fat foods. By natural, I mean, whole grain foods, not processed bleached white bread or plain pasta. Eat a lot of fruit and vegetables. For protein, eat chicken, and if you get hamburger, get hamburger that is 97% lean not the 80/20 (meaning 20% fat). I also like turkey and tuna, just make sure that it is low fat. Once you cut the fat down, it is easy to keep the calories down. Contrary to popular belief, carbohydrates are good for you….just not from pop or candy bars. If you cannot stand wheat bread, try Oat Nut… it is pretty good and even my third grade nephew likes it.
As for exercise, if you cannot go to the gym, go jogging, cycling, hiking, etc. Weight training will be a little difficult, but you can do pushups and situps for starters.
Hope this helps.
Well, I'm not sure about the figure about for every 4 lbs of fat you'll lose 1 lb. of lean tissue but yes you do lose SOME muscle if you're ONLY doing cardio. But if I were you and my goal is fat-loss then I wouldn't be so worried just yet with the muscles. Lose the fat, and build up the muscle later. You CAN do both at the same time by keeping your resistance training and amping up the reps or number of sets as you feel like you can handle more. But yeah if you've only been doing this for a month now, great job! More than likely I'm guessing you only saw this 5 lb loss in the last week or two. Give your body time to adjust more to this new lifestyle and you'll continue to see results. You're doing great!
What's wrong is that all-purpose linguistic sign,"is." Get rid of it and 90% of excess verbiage just evaporates:
1. Maintain a well-balanced diet;
2. Learn how to cope with stress;
3. Keep a regular exercise program.
Tell me how difficult this program will be..
At 5'4", you are very close to your "probable" ideal weight. Your ideal weight should be around 120 lbs ( 100 lbs at 5' and then add 5 lbs per inch above that ). When you are close to your ideal weight, weight loss is slow and frustrating. Stick to your goal. Healthy eating and exercise should become a habit, not a temporary alternative.
just eat healthy and excersise at least a little each day. You seem to be in the ideal weight range for your height so don't worry about it
http://www.nutritiondata.com/
This website even gives you their opinion of the food, if they think its good or bad. You can also keep track of your daily food intake i think if you look under tools