Try The Popular Weight Loss Diets
Yoyo dieters like Sandy Richman have tried all the weight loss diets in existence. "I've tried fasting, I've tried egg diets, I've tried grapefruit diets, those mono-foods diets," Richman says. "You lose weight for a period of time and then it slowly creeps back, creeps back and then you're back where you started, sometimes even higher than when you started." Her NutraFit trainer Jackie Keller says the best way to engage in healthy weight loss is to eat mini meals throughout the day, limit refined carbohydrates, eat more lean protein, add favorable fats and exercise. It was these steps that helped Richman drop 62 pounds in seven months. In this article, you'll learn about some of the popular diets out there -- some fad, some legitimate -- so you can make up your own mind on how to lose the pounds and keep it off with do it yourself natural weight loss, which should be more like a lifestyle than a "diet," per say.
Among the many weight loss diet plans, you've probably heard a few things about the Atkins Diet, for good or for ill. Basically, the Atkins Diet cuts out carbohydrates to 20 grams per day, allowing only non-starchy vegetables. Over the course of the diet, you can increase your carb intake by 5 grams per week until you stop losing weight (usually between 25 - 50 grams). On one hand, supporters of this weight loss program say it's great because they can eat as much steak, eggs and cheese as they want and still lose weight. Many participants reported losing a lot of weight quickly, especially when incorporating some exercise. Atkins offers some prepackaged foods, energy bars and cookbooks, and you can also find Atkins-friendly foods on TGI Fridays menus. However, dieticians do not recommend this diet because many dieters take it as a free pass to eat an overabundance of fatty foods, which can lead to high cholesterol, kidney disease, heart disease or diabetes. Furthermore, an insufficient amount of carbohydrates is unhealthy for the body. Constipation, muscle cramps, diarrhea, weakness and loss of energy are commonly reported side effects of the Atkins Diet.
Not all popular weight loss diets are entirely safe. The Zone Diet popularized by biochemist Barry Sears advocates consuming calories from carbohydrates, protein and fat in a balanced ratio of 40:30:30, respectively. On one hand, there is some sense in what Sears says, as he recommends chicken and turkey over fattier bacon and pepperoni, as well as vegetable and fruit carbohydrates over potatoes and other starches. People like this weight loss program because they learn about portion size and don't have to count calories, they can apply this to their vegetarian diet, they eat more complex carbs, and they exercise and eat healthier omega 3 fatty acids. However, there are some restrictions -- no caffeine and only one glass of wine per day is allowed for alcohol. Critics of this diet say it's not healthy to boost protein to 30% (past the standard 15-20%) because the kidneys may become taxed. Also, there is no scientific evidence to support Sears' theories, outside of his own research. Additionally, severely reducing caloric intake below 1,200 is not nutritionally sound, experts say.
The best weight loss diets promote a lifestyle, not the elimination of a food group. One of these is the Reduced Calorie Diet, which has most individuals eating 1200 calories per day, which allows for healthy weight loss so long as you eat the right amount of macro-nutrients like protein, complex carbohydrates and unsaturated fat. Generally, you should be eating 660 carbohydrate calories, 180 protein calories and 360 fat calories. A sample 1200 calorie weight loss program may have you eating a whole wheat English muffin, one tablespoon of peanut butter and half a banana for breakfast; twenty almonds and an apple for a mid-morning snack; two slices of low-calorie whole wheat bread, two ounces of low-sodium turkey breast, one ounce of cheese, one tablespoon of mustard, lettuce, tomato and an orange for lunch; an eight ounce low-fat yogurt for a mid-afternoon snack; three ounces of baked skinless chicken breast, one cup of cooked broccoli and two-thirds cup of brown rice for dinner; and one cup of skim milk with two low-fat fig cookies for an evening snack. A number of advantages have been scientifically proven with this diet. Participants feel energized and satiated, with hunger and cravings disappearing. You'll likely enjoy decreased body mass, lower triglycerides and cholesterol levels, and improved memory. However, this diet is not for everyone. Pregnant or breast feeding women, men and people who weigh more will need higher caloric intake to prevent starvation, mortality or lack of essential nutrients. Instead, many dieticians recommend looking up the proper caloric intake for your height, age and weight, then subtracting 3,500 to 7,000 calories per week for a do it yourself natural weight loss plan.
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