Gain Weight Diet

The secret to packing on pounds of solid muscle mass is simple: For the most part, the types of foods you eat on a muscle-gaining program are the same ones you should eat all the time, whether you want to lose, gain or maintain - you just need to eat more of them. "Just eat more" is easier said than done, however. It seems like you’re constantly shopping, cooking and eating. Sometimes preparing food and eating it can seem like a full time job! One way to make gaining weight and forcing down all that food less of a chore is to choose foods (or supplements) with a HIGHER CALORIE DENSITY. By doing so, you can get more calories in the same amount of food.
Understand the Calorie Content of Food
All proteins and all carbohydrates have 4 calories per gram and all fats have 9 calories per gram, but not all foods have the same number of calories per unit of volume. Let me explain:
Imagine for a moment, two measuring cups (the kind you have in your kitchen) and notice the amount of space in each container. Got it? Now visualize the two cups side by side; one filled with chopped cucumber and one filled with raisins. Each cup now contains exactly the same VOLUME of food, right? But did you know that the cup of raisins has 37 times more calories? That’s right! The cup of cucumbers contains 14 calories, while the cup of raisins contains 520 calories. If cucumbers and raisins both have four calories per gram, then how could this be? The answer has to do with calorie density. The cucumbers have a lower calorie density because they have a higher fiber and water content. The calories in the raisins are more "concentrated."
And that’s the secret to getting enough calories to gain weight: choose calorie-concentrated foods.
If you learn which foods are nutrition dense and calorie dense, you can use this information to help you gain lean weight more easily than ever before.
Low-Calorie Foods
Fibrous carbohydrates and vegetables such as lettuce, asparagus, cucumber and broccoli have very low calorie densities because your body can’t absorb the caloric content of fiber. That makes veggies an excellent choice when you want to lose body fat. Before competitions, bodybuilders usually reduce or remove high calorie simple sugars and starches from their diets and replace them with fibrous carbohydrates. (Goodbye bagels and pasta, hello broccoli and asparagus!)
On the other side of the coin, the low calorie density of most vegetables is the very reason that they don’t help you gain weight. Think about it; you would have to eat a wheelbarrow full of lettuce, cucumbers or spinach before you consumed enough calories to make the scale budge at all! It’s wise to always include vegetables in your diet (because they’re good for you), but you won’t get enough calories to gain weight from veggies alone; you have to eat lots of high density foods or you’ll be fighting an uphill battle.
Calorie-Dense Carbs
So now let’s look at some "calorie-dense" foods that can help you pack on the pounds:
Simple carbohydrates such as fruit have higher calorie densities than vegetables because simple carbs are more concentrated and have less fiber. Fruit juice is even more concentrated than the fruit itself. A medium sized orange contains about 60 calories. A glass of orange juice has about 160 calories. Fruit and fruit juice, therefore, make great additions to a weight-gaining program.
Taken to the extreme, concentrating and refining carbohydrates results in empty calorie products like white sugar and white bread. Although these are calorie dense foods, they have little or no nutritional value. Don’t add nutritionally void foods to your diet just for the sake of more calories - it’s the quality and nutritional value of the calories you want, not just the quantity. You should look for foods that are high in calories that are unrefined and as close to their natural form as possible (the way they came out of the ground).
Complex carbohydrates (starches) such as whole grains, pasta, cereals, beans, yams, potatoes and rice also have higher calorie densities than fibrous carbs. A typical restaurant sized serving of pasta contains 800-1000 calories. Obviously, pasta and other complex carbohydrates are great foods for gaining weight.
Correct Use of Fats
Ok, now that you know what carbs to eat, let’s talk about fat. Fat can also have a major impact on the calorie content of foods. Fats have more than twice as many calories per gram than carbohydrates or protein (9 calories per gram vs. 4 calories per gram), so foods that are 100% fat have the most calories per volume. Olive oil, which is pure fat, contains 1920 calories per cup. Any food that has a lot of fat in it will have a high calorie density. Peanut butter, for example, has 1600 calories per cup; Cashews have 780 calories per cup.
I’m not suggesting that you start devouring French fries, cheeseburgers and sausage every day for the sake of gaining weight - if you do, you’ll gain weight all right - right on your belly or backside! Your diet should always be low in fat (15-25% of your total calories), but not all fats are bad. It’s the saturated fats like fried foods, butter and tropical oils that you should avoid.
In small amounts, unsaturated, "healthy" fats are not only good for you, but they can help you gain weight more quickly than if you didn’t eat any fat at all. Just one tablespoon of flaxseed oil and two tablespoons of peanut butter would add nearly 500 calories to your daily diet and you’d hardly notice that any extra food was added.
Protein - The Muscle Builder
Protein foods that contain some fat will also be higher in calories. 4 oz of Chinook salmon has 262 calories and 15 grams of (good) fat; 4 oz of Haddock has 137 calories and only 1 gram of fat. Because of the higher calories and the essential fatty acids (good fats), cold water fish like Salmon are another great addition to a weight gain program.
The best proteins for gaining muscle are the lean ones like chicken, lean beef, egg whites, turkey and fish. Lean cuts of red meat like round or flank steak are excellent for gaining weight. Avoid fatty cuts of beef, as well as pork, sausage, bacon and whole milk products because they contain large amounts of artery-clogging, unhealthy saturated fat.

Supplements - Are They Useful?
I’m a huge believer in always choosing whole foods over supplements whenever possible. However, it’s not easy to eat whole foods 5 or 6 times per day if you have a busy schedule. If you have a hard time getting enough calories from food, then you should consider using a weight gain or meal replacement product because drinking your calories is a lot easier than eating them.
Meal replacements are usually powdered products that you mix with water, milk or juice. You can also increase the calories further by adding peanut butter, flax oil, fruit or your other favorite ingredient and mixing up the whole concoction in a blender.
Don’t just blindly follow the instructions on the container. One thing that most people don’t realize is that you need to customize your supplement intake to your exact calorie needs. Just because the package says there are "1000 calories per serving" doesn’t mean that’s how many you need. Adjust the serving size to fit your own diet.
For example, if you need 3000 calories to gain weight, that breaks down into five 600-calorie meals or six 500-calorie meals. There’s no need to shovel down 1000 calories at a time just because the label says so - that’s only going to make you fat.
Meal Replacement Products
Some products were designed as meal replacements for fat loss programs. These usually come in individual serving packets, they have about 280-300 calories per serving and they contain more protein than carbohydrates; this way, they fit into the guidelines of a low carbohydrate, high protein, fat burning diet. These products are not as cost-effective when you’re trying to gain weight. 300 calories is not enough for mass-building meal. If you decide to use this type of product for weight gain, you’ll need to mix it with a calorie containing liquid like juice or skim milk to bring the calories up to 500-700 (or whatever your diet calls for).
When you want to gain muscle, you’d be better off choosing a product that was specifically designed for that purpose. These "weight gainers" are much more concentrated in calories and contain more carbohydrates.
Using mostly carbs (sugars) and skimping on the protein is a dirty trick that supplement companies use to make a product cheap to manufacture. Read the labels carefully and avoid any product that is mostly sugar with very little protein. A good product will have approximately one part protein for every two parts of carbohydrates and small amounts of fat. For example, a drink mix with 40 grams of protein, 80 grams of carbs, and 2 grams of fat would provide almost 500 calories. If you wanted even more calories, you could mix the powder in skim milk or juice instead of water.
7 Steps to Gain Weight
So, let’s summarize your strategy for quickly and easily adding more calories to your diet:
Continue to eat the same healthy foods you always eat, but simply eat more of them.
Choose foods with a higher calorie density. You could eat broccoli and salad until your face hurts from chewing so much, but you still won’t get enough calories.
Eat plenty of starchy carbohydrates including whole grains & cereals, pasta, potatoes, yams, beans, rice and oatmeal.
Don’t be afraid of adding a little bit of fat. Keep your diet low in fat overall, but add in some of the healthy "good" fats (such as flax oil, olive oil, or a couple tablespoons of peanut butter) and you’ll gain weight more quickly.
Just because you’re trying to gain weight doesn’t mean you have a license to eat anything you want. Go for nutritional value as well as calorie density; avoid saturated fats, sugar and processed junk foods.
If you can’t seem to get enough calories from food, then a meal replacement or weight gainer supplement can make your life a lot easier. Adjust the serving size to fit your calorie needs and make sure the product has a good protein to carb ratio.
Don’t be afraid to drink a lot of your calories in the form of low fat/skim milk, juice or supplements/shakes.

Very Low Calorie Diets

A Very Low Calorie Diet is a diet where normal meals are replaced with drinks, soups, or bars. The typical daily calorie intake is on or under the 800 mark - however the aim is to be as nutritionally balanced as possible.

Prescription Only

A Very Low Calorie Diet is normally only used privately and in the medical profession to bring about rapid weight loss in the dangerously overweight person. These diets should be undertaken only under medical supervision. They are typically a high fat, high protein diet that will bring about Ketosis.

The diet is only undertaken for a short period of time (a few weeks). In some situations, the meal replacements may only be used for two meals a day - therefore bringing about slower but more manageable weight loss.

A Very Low Calorie Diet

Medifast
This has been used by (apparently) over 1 million people, and is endorsed by John Hopkins University. It’s a meal replacement plan around the 800-1000 calories mark (which puts it outside the strict definition of a VLCD). It will put the body into a mild state of ketosis.

Optifast
Available at hundreds of clinics in the US and Canada. However many find it difficult to complete the program

The Cambridge Diet
Used in the UK, this diet has an even lower daily calorie level (400-600) and is a high protein, low fat, low carb diet.

Also See: Very Low Calorie Diets Products

Zone Diet

The Zone Diet was created by Dr. Barry Sears. At the heart of the Zone Diet is its nutrient ratios. The Zone Diet follows a formula of 40% carbs, 30% protein, and 30% fats (sometimes called 40:30:30). This must be followed at every meal. Considered by some to be the perfect diet.
The biggest criticism of the diet is that it is too complex to follow. However the Zone has gathered a substantial following - some of it due to celebrity endorsement.
If you’re going to follow the Zone diet you need to read The Zone : Revolutionary Life Plan to Put Your Body in Total Balance for Permanent Weight Loss by Barry Sears. There are websites that offer a significant amount of support for the Zone Diet (some even deliver meals).

40 30 30
The Zone Diet plan is all about ‘meal ratios’. It can be considered ‘low carb’, due to the fact that the average person consumes about 50-60% carbohydrates in their diet. The good thing about the Zone diet is that it encourages a combination of all the nutrients in each meal - and it stresses the risks of processed carbohydrates (white pastas and breads etc).

Zone Diet in Detail
A closer look at the Zone Diet shows that it is a low(er) carbohydrate diet - with a low calorie count - at times possibly too low. Exercise is not a part of the formula (but always recommended). It does seem complex requiring dedication and discipline. It is also a diet that may be difficult to work around eating with family and friends.
The Zone diet also has assisted many in improving general health (not just weight loss). Due to the levels of proteins, it is possible to gain muscle on this diet (but only with the right weights and exercise training). However be warned that the calorie recommendations may be too low for an active person.
The Zone is complex and has a substantial list of "forbidden" foods - however there are a number of web sites with programs that have substantially simplified the Zone. At its basic principles it is a good program and would be a great improvement for anyone who currently has a typical western diet.

See MoreZone Diet - Official Site.

Fad Diets

The phrase "fad diets" typically refers to diets that promote a restricted eating-plan which is unhealthy and/or lacking in sufficient calories. Certain liquid-only diets (fasts) are promoted as healthful diets but in reality are merely fad diets. Examples of fad diets the Atkins, Cabbage Soup Diet, Negative Calorie Diet, Low Fat diet, Low Carb diet, 3 Day diet, Zone Diet, South Beach Diet.

Other Fad Diet Contenders
Grapefruit diet, Hollywood diet, Beverly Hills Diet, FatLoss4Idiots, Apple Cider Vinegar Diet.

Do Fad Diets Work?

Depends what you mean by "work." Any very-low-calorie diet will cause weight loss in most people. Since most fad diets are very low in calories they typically cause quite fast weight loss. However, quick weight loss may not be healthy and - in most cases - is not fat loss. It is usually mostly water-loss which is quickly regained when the dieter resumes normal eating.

Fad Diets Are Short Term Diet Plans

Most fad diets are typically short-term diet plans. Not only are they low in calories but their menus are likely to be monotonous and lacking in adequate nutrition. Some fad diets are designed to last no more than a few days - as if a 2 or 3 day diet program is likely to help solve a weight problem!!

Fad Diets With "Special" Fat-Burning or "Negative Calorie" Foods

Some fad diets claim to contain special "fat-burning" or "negative calorie" diet foods. Unfortunately, there is no clinical evidence that foods have these special properties.

Fad Diets Can Cause Weight Cycling

Fad dieting can sometimes lead to weight-cycling or yo-yo dieting - that is, weight loss, followed by regain, followed by weight loss then regain etc. New research suggests that such weight cycling may lead to obesity.

Conclusion: Avoid Fad Diets

Avoid fad diets and fad dieting. Instead, eat a balanced diet that includes foods from ALL food groups. Eating a balanced calorie-controlled diet is not only more appealing but also more likely to help you develop the sort of good eating habits that lead to permanent weight loss.

Scarsdale Diet

The Scarsdale Diet was a popular book written in the 1970s. Dr Herman Tarnower ran a clinic in the town of Scarsdale, and (like so many other doctor-designed plans) created the diet for overweight patients.

The book has always been a huge seller, and is still famous today.

Low Fat, High Protein

The Scarsdale Diet has a peculiar nutrient ratio - the only diet exactly like this. It contains 43% protein, 22.5% fat, and 34.5% carbohydrate.

Dr Tarnower claims this level of diet brings about the process of ketosis. Indeed the diet is low calorie (about 1000 per day), and has very strict rules during the first two weeks. After the first phase, the calorie limit is lifted a little (the "keep-trim" program).

The supposed weight loss is 20 pounds (9kg) in just 14 days.

Diet Program Plan
Drink at least 4 glasses of water or diet soda per day.
You can add the following to your foods:
herbs
salt
pepper
lemon
vinegar
Worcestershire
soy sauce
mustard & ketchup

____________________________________________________
DAY 1
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
any amount of lean beef, chicken or fish + tomato salad + coffee or tea

DINNER
broiled fish + tomato and lettuce salad + grapefruit or melon

DAY 2
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
any amount of fruit salad + coffee

DINNER
hamburger (without bread) and all the cooked vegetables you desire

DAY 3
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
tuna salad + grapefruit or melon

DINNER
2 lean pork chops + mixed green salad + coffee

DAY 4
BREAKFAST

coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
2 eggs + cottage cheese + 3 oz. squash + 1 toast + coffee

DINNER
chicken ( grilled or broiled w/o skin ) + spinach or green pepper + coffee

DAY 5
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
all the dry cheese you want + spinach + 1 toast

DINNER
broiled fish + cooked veggies or green salad + 1 toast

DAY 6
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
fruit salad (as much as you want) + 1 coffee

DINNER
broiled chicken w/o skin + tomato and lettuce salad + grapefruit or melon + coffee

DAY 7
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
cold or hot chicken + tomato & lettuce salad + grapefruit or melon + coffee

DINNER
lean beef + mixed salad + coffee

Sacred Heart Diet

Sacred Heart Diet Plan

• Drink at least 4 glasses of water or diet soda per day.
• You can add the following to your foods:
  • herbs
  • salt
  • pepper
  • lemon
  • vinegar
  • Worcestershire
  • soy sauce
  • mustard & ketchup

DAY 1
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
any amount of lean beef, chicken or fish + tomato salad + coffee or tea

DINNER
broiled fish + tomato and lettuce salad + grapefruit or melon

DAY 2
BREAKFAST

coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
any amount of fruit salad + coffee

DINNER
hamburger (without bread) and all the cooked vegetables you desire

DAY 3
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
tuna salad + grapefruit or melon

DINNER
2 lean pork chops + mixed green salad + coffee

DAY 4
BREAKFAST

coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
2 eggs + cottage cheese + 3 oz. squash + 1 toast + coffee

DINNER
chicken ( grilled or broiled w/o skin ) + spinach or green pepper + coffee

DAY 5
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
all the dry cheese you want + spinach + 1 toast

DINNER
broiled fish + cooked veggies or green salad + 1 toast

DAY 6
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
fruit salad (as much as you want) + 1 coffee

DINNER
broiled chicken w/o skin + tomato and lettuce salad + grapefruit or melon + coffee

DAY 7
BREAKFAST
coffee or tea with sugar substitute & 1/2 grapefruit

LUNCH
cold or hot chicken + tomato & lettuce salad + grapefruit or melon + coffee

DINNER
lean beef + mixed salad + coffee

Sacred Heart Diet

This 7-day eating plan, the Sacred Heart Diet can be used as often as you like. If correctly followed, it will clean out your system of impurities and give you a feeling of well-being. After only 7 days of this process, you will begin to feel lighter by at least 10 pounds and possibly 17 pounds, and experience an abundance of energy.

SOUP:

• 1 or 2 cans of stewed tomatoes
• 2 Green Peppers
• 2 cans green beans
• 1 pkg. Lipton Soup mix (chicken noodle)
• 2 lbs. Carrots
• 3 plus large green onions
• 1 bunch of celery
• 1 large can of beef broth (no fat)

Season with salt, parsley, pepper curry, 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 veggies are tender. This soup can be eaten anytime you are hungry during the week. Eat as much as you want, whenever you want. This soup will not add calories. The more you eat, the more you will lose. You may want to fill a thermos in the morning if you will be away during the day. DRINKS:

• Skim milk
• Unsweetened juices
• Cranberry juice
• Water, water, water
• Tea (also herbal)
• Coffee

DAY 1

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

DAY T2

All vegetables. Eat until you are stuffed 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. At dinnertime tonight reward yourself with a big baked potato and 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. If you have eaten as above for three days and not cheated, you should find that you have lost 5-7 pounds.

DAY 4

Bananas and skim milk: Eat at least 3 bananas and drink as much milk as you can today, along with the soup. Bananas are high in calories and carbohydrates, as is the milk but on this particular day, your body will need the potassium and carbs. Proteins and calcium to lessen the cravings for sweets.

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, eat to your heart's content of the beef and veggies today. 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, again, be sure to stuff yourself and eat the soup. You can add cooked veggies to your rice if you wish.

By the end of the 7th day, if you follow this diet program, you should have lost 9 to 16 pounds. If you have lost more than 16 pounds, stay off the diet for two days before resuming the diet again.

This diet is quick. The secret lies within the principle that you will burn more calories than you take in. It will flush your system of impurities and give you a feeling of well-being. This diet does not lend itself to drinking any alcoholic beverages at any time. Because of the fat build-up in your system. Go off the diet at least 14 hours before any intake of alcohol.

Due to the variety of digestive systems in individuals, this diet will affect everyone differently. After day three, you will have more energy than when you began, if you do not cheat. After being on the diet for several days, you will find that your bowel movements have changed. Eat a cup of bran or fiber. Although you can have black coffee with this diet, you may find that you don't need caffeine after the third day.

The basic fat burning soup can be eaten anytime you feel hungry during the seven days. Eat as much as you wish. Remember the more you eat, the more you will lose. You can eat broiled, boiled or baked chicken instead of the beef. Absolutely no skin on the chicken. If you prefer, you can substitute broiled fish for the beef on only one of the beef days. You need the high protein in the beef for the other days.

Continue on the diet as long as you wish and feel the difference both mentally and physically.

Do not bread, alcohol, carbonated drinks (including diet drinks). Remember, absolutely no fried foods.

Do drink plenty - at least 6 to 8 glasses - of water a day, as well as any combination of the following beverages: black coffee, unsweetened fruit drinks, cranberry juice and skim milk.

This diet comes from the Sacred Heart Memorial Hospital that is used for overweight heart patients in order to lose weight rapidly, usually prior to surgery.

EXERCISE

There are no specific exercise recommendations for The Sacred Heart Diet other than to follow your usual exercise routine by getting in some form of exercise on most days of the week.

Rice Diet

The Rice Diet is a program specializes in the prevention, treatment and reversal of obesity, hypertension, diabetes and congestive heart failure. The diet consists of fruits, grains, vegetables, beans, and olive oil with small amounts of non-fat dairy and seafood (& lean meats), which is what patients are directed to eat when they return home both for continued weight loss and maintenance. On completion of the program, resources are available for participants to continue with a healthy lifestyle, and to maintain the improved health gained while on the residential program. It is crucial that the rice be brown rice. White rice has the fiber and nutrients stripped from it vitamins are often put back in but the fiber is lost. Part of what makes the diet work is the fiber in the brown rice.

Raw Food Diet

What is the Raw Food Diet?

The raw food diet is a diet based on unprocessed and uncooked plant foods, such as fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit, and seaweed.

Heating food above 116 degrees F is believed to destroy enzymes in food that can assist in the digestion and absorption of food. Cooking is also thought to diminish the nutritional value and "life force" of food.

Typically, at least 75% of the diet must be living or raw.

What are the Benefits of the Raw Food Diet?

Proponents of the raw food diet believe it has numerous health benefits, including:

• Increased energy
  
• Improved skin appearance
  
• Better digestion
• Weight loss
  
• Reduced risk of heart disease

The raw food diet contains fewer trans fats and saturated fat than the typical Western diet. It is also low in sodium and high in potassium, magnesium, folate, fiber and health-promoting plant chemicals called phytochemicals.

These properties are associated with a reduced risk of diseases such as heart disease, diabetes, and cancer. For example, a study published in the Journal of Nutrition found that consumption of a raw food diet lowered plasma total cholesterol and triglyceride concentrations.

What are the Guidelines of the Raw Food Diet?

1. What can I eat?

Unprocessed, preferably organic, whole foods such as:

• Fresh fruits and vegetables
  
• Nuts
  
• Seeds
  
• Beans
  
• Grains
  
• Legumes
  
• Dried fruit
  
• Seaweed
  
• Unprocessed organic or natural foods
  
• Freshly juiced fruit and vegetables
  
• Purified water
  
• Young coconut milk

At least 75% of food consumed should not be heated over 116 degrees F.

2. What cooking techniques are used?

Specific cooking techniques make foods more digestible and add variety to the diet, including:

• Sprouting seeds, grains, and beans
  
• Juicing fruit and vegetables
  
• Soaking nuts and dried fruit
  
• Blending
  
• Dehydrating food

3. What equipment can I use?

• A dehydrator, a piece of equipment that blows air through food at a temperature of less than 116 degrees F.
  
• A good-quality juice extractor for juicing fruit and vegetables
  
• A blender, food processor, or chopper to save time
  
• Large glass containers to soak and sprout seeds, grains, and beans
  
• Mason jars for storing sprouts and other food

Side Effects

Some people experience a detoxification reaction when they start the raw food diet, especially if their previous diet was rich in meat, sugar, and caffeine. Mild headaches, nausea, and cravings can occur but usually last for several days.

Precautions

The raw food diet may not be appropriate for certain people, such as:

• Children
  
• Pregnant or nursing women
  
• People with anemia
  
• People at risk for osteoporosis - A Washington University study found that people following a raw food diet had lower bone mass. Bone turnover rates, however, were similar to the group that ate a standard American diet.

Considerable time, energy, and commitment is needed to be healthy on the raw food diet. Many of the foods are made from scratch. Some ingredients may be hard to find, such as Rejuvelac (the fermented liquid drained from sprouted grains), sprouted flour, date sugar, young coconut milk, carob powder and Celtic sea salt.

People must be aware that certain nutritional deficiencies can occur on the raw food diet, including:

• Calcium
  
• Iron
  
• B12 – The Journal of Nutrition study found that a raw food diet increased levels of homocysteine due to vitamin B-12 deficiency.
  
• Protein
  
• Calories

Critics of the raw food diet say while it’s true that some enzymes are inactivated when food is heated, it doesn’t matter because the body uses its own enzymes for digestion. In addition, cooking makes certain phytochemicals easier to absorb, such as beta-carotene in carrots.

Another critique is that the human body has changed in response to eating cooked foods. Some of these changes are that are jaws and teeth have become smaller, our stomachs have shrunk, and our small intestines have grown longer, lengthening the digestive surface area.

According to other alternative diet theories, such as macrobiotics, Ayurveda, and traditional Chinese medicine, a raw-only diet may not be appropriate for people living in colder climates or for people with certain constitutional types.

<sub>Sources:
Fontana L, Shew JL, Holloszy JO, Villareal DT. Low bone mass in subjects on a long-term raw vegetarian diet. Arch Intern Med. 2005 Mar 28;165(6):684-9.

Koebnick C, Garcia AL, Dagnelie PC, Strassner C, Lindemans J, Katz N, Leitzmann C, Hoffmann I. Long-term consumption of a raw food diet is associated with favorable serum LDL cholesterol and triglycerides but also with elevated plasma homocysteine and low serum HDL cholesterol in humans. J Nutr. 2005 Oct;135(10):2372-8.

"The Living and Raw Foods F.A.Q." 1998. Living and Raw Foods. 31 03 2006.</sub>

Protein Power Diet

The plan begins with calculating protein needs of a person - determined to be 0.6 grams of protein per pound of lean body mass for a moderately active person (more for persons who are more active and less for those who are less active). Then, it is followed by calculating lean body mass using standardized charts that use height, hip and abdomen measurements in women and weight, wrist and waist measurements in men.

Dieters are advised to obtain the minimum amounts of protein based on the above calculations, but are told they can eat more if they are hungry. Carbohydrates are limited to 30 or 50 grams daily, divided throughout the day.

Scientific Analysis

The main opposition to the Protein Power diet plan is the calculation of protein needs. In research on protein requirements, no valid evidence was found to consider activity level as a basis for protein intake. In the absence of glucose the muscles use fat for energy, and do not need more or less protein for activity. When protein is "broken down" to provide fuel, the actual molecules are conserved while the bonds between them are broken. To restore the protein molecules only energy is required to reform the chemical bonds.

An additional consideration is that a person's protein requirements depend on what other nutrients are consumed as energy sources. When carbohydrates are restricted in the diet, more protein is needed to be converted to glucose as fuel for the brain.

Based on scientific studies, Protein Power's carbohydrate levels of 30 or 50 grams daily are not high enough to prevent ongoing ketosis for most persons, especially those who have minimal weight to lose, or are on a maintenance diet.

90 grams of carbohydrate daily is sufficient to inhibit ketosis in patients on a low carbohydrate diet. There is a legitimate concern that ongoing ketosis may produce some hazards in the long term. Using the Protein Power diet for a limited time for weight loss should not cause any major problems, however, its design is not adequate for long-term use.

Prostate Health Diet

There are sixteen different supplements that you can add to your prostate health diet. But let start with the ones you should start using right away. The first one you should start using is beta-sitosterol.

Beta-sitosterol

Beta-sitosterol is the main active ingredient in the herbs saw palmetto and pygeum. Both of these herbs do not have enough beta-sitosterol to be of real value in giving you prostate health. Now, beta-sitosterol, which can be obtained from sugar cane pulp, can be purchased in capsule doses of 300 - 600 mg, which gives you an effective dose to eliminate your enlarged prostate. Pygeum can only provide around 30 mg and you need upwards of 600 mg daily.

Go to the Internet to find a good beta - sitosterol price and quantity.

Flax Seed or Fish Oil

The nutrient to use for the best prostate health diet is flaxseed oil. Flax seed oil contains more omega-3 than omega-6 and so it makes it a good source of omega-3. The more omega-6 use, from olive oil and other vegetables oils, the more prone you will be to prostate cancer. This is not the case with omega-3 oil and this has been verified through clinical studies.

Omega-3 protects the prostates cells and has anti-inflammatory properties. Using fish oil can also be a better choice than flax seed oil since your body digests it better.

Use 1 - 2 grams of flax seed or fish oil per day.

Soy Isoflavones

Soy Isoflavones have been shown in clinical studies to have good effects on your prostate and should be added to your prostate health diet. These isoflavones are flavones and contain no photoestrogen so the have no estrogen effects in the body.

The active ingredients in the isoflavones are genestein and daidzein. Buy a brand that has up to 40 mg of isoflavones Use this quantity daily.

Ionic Minerals

The prostate needs minerals. Adding these to your prostate health diet is critical. You cannot have good prostate health without plenty of minerals and your regular diet cannot supply what you need.

Use the Ionic Minerals, which are liquids, but not the colloidal minerals. Ionic Minerals are absorbed immediately into your blood stream soon after they enter your mouth.

In addition to these ionic minerals, you need to make sure you get plenty of zinc and selenium. The prostate has more zinc than any other part of the body. So take 15 - 20 mg per day and not to exceed 40 mg.

Vitamin D

Vitamin D is another critical vitamin that you want to make sure you get plenty of. If you are out in the sun a lot, then you will not need to supplement with this vitamin. Otherwise, use up to 800 IU of this vitamin.

Vitamin E

This is the next most important Vitamin you should supplement with. Use up to 400 mg per day of the natural mixed tocopherols. Clinical studies have shown that vitamin E can reduce and suppress prostate cancer cells.

There you have it. Use, beta sitosterol, isoflavones, minerals, vitamin D, and vitamin E in your prostate health diet and see improvements in your prostate symptoms and health.

Source: http://www.healthguidance.org/authors/42/Rudy-Silva

Pritikin Diet

Most of us don't make the drastic dietary changes until we learn of our poor health. Nathan Pritikin did the same in the ‘50s after learning he had heart disease. He quickly created a low-fat, high-fiber diet regimen accompanied with exercise that proved advantageous with clean medical reports thereafter. Based on his success, Pritikin introduced his Pritikin Diet, as well as created the Pritikin Longevity Center as a resource for other suffering similar health problems.

The Pritikin Diet requires serious commitment as it is nearly a wholly vegetarian program that is low in cholesterol, nearly void of fat and high in fiber. The Pritikin Diet recommends considerable amounts of whole grain and vegetables. You'll have about six meals each day with limited serving sizes. There are absolutely no processed grains like white bread or instant rice.

The Pritikin Diet is primarily a vegetarian, all-natural diet program.

EXERCISE

Exercise is an important component of the Pritikin Diet as you will walk no less than 45 minutes daily.

PRO

- The Pritikin Diet is popular amongst those looking to decrease their risk of common illnesses. Pritikin also brings weight loss, which is not a stated reason for following the diet.

- Diets following the principles of the Pritikin Diet have substantial research to support the long-term health benefits.

CON

- Since fat makes you feel full, the extremely low fat content of this diet will make you feel hungry.

EXPENSE

Cost of the book, The Pritikin Weight Loss Breakthrough: 5 Easy Steps to Outsmart Your Fat Instinct.

CONCLUSION

Pritikin may be a tough challenge, since people may be challenged with feelings of hunger. You will probably lose weight, but if you are a meat lover, you will find little solace with Pritikin.

common misspellings: Pritkin Diet, Prikin Diet, Pritiken Diet

Pregnancy Diet

During Pregnancy, extra nutrients (and extra food) is required to ensure the health of the expectant mother, and the unborn baby.

Pregnancy Nutrition - What’s Required

• Extra Protein
  Lean meat, poultry, legumes, fish, low-fat dairy.
• Extra vitamin B1
  Peanuts, whole grains, yeast extract, sunflower seeds.
• Extra vitamin B2
  Yeast extract, some dairy.
• Extra folic acid (or folate)
  Sweet corn, broccoli, asparagus, yeast extract, legumes .
• Extra vitamin C
  Fresh fruit - particularly citrus, kiwi, berries, capsicums.
• Extra calcium
  Dairy, fish, leafy greens, soy products.
• Extra iron (during last 6 months of pregnancy)
  Dark-green leafy vegetables, red and other meats, legumes, whole grains.

Foods to Avoid

• Raw or lightly cooked eggs
  May contain Salmonella
• Pre packed/deli salads and meats
  May contain bacteria such as Listeria.
• Soft cheeses such as brie, camembert, blue-vein cheeses.
  Mat also contain Listeria
• Coffee
  No more than 300mg per day (e.g. 4 cups of instant coffee).
• Liver (and liver paté)
  High amounts of Vitamin A that can be toxic
• Alcohol
  Avoid completely.
• Code liver oil and supplements
  High amounts of Vitamin A.

Weight Gain

Weight gain during pregnancy should be about 4.4 pounds (2kg) per month. Extra caloric increase should be in the region of 160-170 extra calories per day.

Fiber intake should also be monitored. In later stages of pregnancy, constipation can become a problem. Drink plenty of water, and obtain fiber from fresh fruit and vegetables, whole grains, nuts, and seeds.

Cravings During Pregnancy

It is quite common to crave unusual foods during pregnancy. While there does not seem to be established scientific evidence that your body requires these foods - it is good to listen to your body.

Craving highly sugary, fatty, or salty foods happens to anyone at the best of times - but does not mean we need more of these in our diet!

Personality Type Diet

Dr Robert Kushner is a renowned expert in the field of nutrition and obesity. His Personality Type diet is an innovative approach to weight loss - based on food and behavior. Successful trials were undertaken at the Northwestern Memorial Hospital’s Wellness Institute in Chicago, IL, and the diet has received many endorsements (including the respected Mayo Clinic).

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.

Crafting a 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 Ry-Krisp 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 weight loss diet, proven in Dr. Kushner’s weight loss clinic, and now with tens of thousands of subscribers.

See More

Personality Type Diet - Diet.com - Official Site.

Perricone Diet

The Perricone Prescription is an ‘anti-wrinkle’ diet.

US skin care expert and dermatologist Dr. Nicholas Perricone wrote his book The Perricone Prescription after concluding that certain foods cause inflammation and water retention. This can lead to premature aging, obesity, and other health issues.

The basis of the diet is a 28 day program. The program aims to reduce saturated fats, refined sugars, and other high glycemic carbohydrates.

3 Day Nutritional Facelift

As a trial run, Perricone provides a meal plan for 3 days. Many report feeling results after only 3 short days - anything from “feeling more energized”, “losing that puffiness around the face”, “eyes no longer bloodshot”.

The following menu should be followed for 3 days. Protein should be eaten first. Note that the salmon should be wild, or at the least organic.

Wake Up
8 to 12 ounces spring water

Breakfast
3 egg whites and 1 whole egg and/or a 4- to 6-ounce piece of broiled salmon
1/2 cup cooked oatmeal (not instant)
4 oz cantaloupe OR 1/4 cup fresh berries
8 to 12 ounces spring water minimum, (more if desired)

Lunch
4 to 6 ounces grilled salmon or tuna packed in spring water
2 cups romaine lettuce
1 tablespoon extra virgin olive oil and freshly squeezed lemon juice to taste
4 oz cantaloupe OR 1/4 cup fresh berries
8 to 12 ounces spring water minimum, (more if desired)

Mid-afternoon snack
2 ounces low-salt, sliced chicken breast OR 6 oz plain yogurt.
4 raw, unsalted hazelnuts
1/2 green apple
8 to 12 ounces spring water minimum, (more if desired)

Dinner
4 to 6 ounces grilled salmon
2 cups romaine lettuce
1 tablespoon olive oil and freshly squeezed lemon juice to taste
1 cup steamed asparagus, broccoli, or spinach dressed with a little olive oil
4 oz cantaloupe OR 1/4 cup fresh berries
8 to 12 ounces spring water minimum, (more if desired)

Before-bedtime snack
2 ounces low-fat low-salt turkey/chicken breast OR 6 oz plain yogurt.
1/2 pear or green apple
3 or 4 almonds or olives
8 to 12 ounces of spring water

Perricone Diet - Is it Good?

Dr. Perricone’s Prescription is good. It is particularly good for women, who have been living with inadequate nutrition for some time. Bringing back lean protein into the diet immediately increases metabolism, cell rejuvenation, and a number of other benefits.

There are numerous positive reports from users of this diet, and despite not being a weight-loss diet, - weight loss has occurred in a number of people.

There are a few criticisms however - getting hold of ‘wild’ salmon could get expensive (the argument here is that most farmed salmon may contain antibiotics and other chemicals.

The book also makes extensive references to other topical treatments that Dr. Perricone provides - not surprisingly these are expensive. However - the Perricone Prescription is far more than one long advertisement — the diet and advice is sound, and should have a positive impact on your health as well as your skin.

Peanut Butter Diet

The Peanut Butter Diet is a book written by Holly McCord - a senior writer for the US health magazine Prevention. Prevention is published by Rodale. Quite simply, this is fad dieting at its finest (or silliest). Essentially the diet is nothing more than an average low calorie diet with some peanut butter in the meal plans and recipes.

It is an overt attempt to gain popularity and notoriety by focusing on a single food that has traditionally been seen as "bad".

Peanut Butter for Weight Loss

Like most fats and oils, nuts have been derided during the recent prevalence of low fat diets. However this is unfounded as nuts are good sources of mono-unsaturated fats, proteins, and other essential micro nutrients such as vitamin E.

Like all fats they are higher in calories (9 calories per gram), and need to be eaten in moderation. There is no reason why nuts should be completely eliminated from a weight loss diet. This is what the Peanut Butter diet is cashing in on.

Generally any diet that espouses the benefits of a single food over all others is in danger of becoming unbalanced. The Peanut Butter diet is a little deceptive as it gives the impression that peanuts are the answer to weight loss.

Peanut Butters - Not All Created Equal

It needs to be said that there are many different qualities of peanut butter available in retail outlets. Some have sugar and sodium (salt) added, and other oils and preservatives. As a general rule of thumb, the more processed a food is, the lower the nutritional quality is.

Natural peanut butter - with few additives is the best bet. Healthy fats have a place in our diet - but like most things - within moderation.

Osteoporosis Diet

What is Osteoporosis?

Osteoporosis (‘porous bones’) is a disease causing bones to become fragile and more likely to break. Without prevention or treatment, osteoporosis can progress painlessly until a bone breaks or fractures. Any bones can be affected, but fractures occur typically in the hip and spine (these are of special concern), and the wrist.

A hip fracture impairs a person’s ability to walk without assistance, and without appropriate treatment results in longterm or permanent disability, even death. Hip fractures almost certainly require hospitalization for major surgery, while spinal or vertebral fractures are likely to cause intense back pain, loss of height, and deformity.

Why do the bones become vulnerable?

Skeletal bones have a thick outer shell, and a strong inner mesh of collagen (protein), calcium salts and other minerals. The interior has a honeycomb-like appearance, the spaces within the bone holding blood vessels and bone marrow. Bone is alive, and it changes constantly. Up to age 30, bones increase in density. During a person’s lifetime bone is continually renewed in a process called ‘bone turnover’ as old, worn out bone is lost (broken down by cells called osteoclasts) and replaced (by bone building cells called osteoblasts).

After age 30, regular exercise and correct diet will help to maintain bone mass. However, over time, especially as the population lives longer, cumulative bone loss causes the holes between bone to enlarge, making the bones more ‘porous’ and therefore fragile - hence ‘osteoporosis’. There are other causative factors as well (see below). This Osteoporosis usually affects the whole skeleton, although the most vulnerable bones are the weight- and impact-bearing hip and spine (and to a lesser degree the wrist).

Who is at risk?

Statistically, women are four times as likely to develop Osteoporosis than men in America, where millions of aging adults are at risk. In Britain, where it is estimated that 3 million people suffer from Osteoporosis, 1 of every 2 women and 1 in 5 men will suffer a fracture after the age of 50 - there are a quarter of a million fractures each year (one every 3 minutes!), half being spinal fractures, almost a fourth hip fractures, and a fifth wrist fractures.

Apart from the cumulative bone-loss problem, other factors increasing the risk of developing Osteoporosis are:

Women	Men
a lack of oestrogen due to early menopause (before age 45) early hysterectomy (before age 45), particularly with removal of both ovaries (oophorectomy) missing periods for six months or more (excluding pregnancy) due to excessive exercise or dieting	low levels of the male hormone, testosterone (hypogonadism)
Men and Women
long-term use of corticosteroid tablets in high doseage (such as for arthritis and asthma) history of osteoporosis in immediate family (mother or father), particularly of hip fracture in mother other medical conditions (Cushing’s syndrome, liver and thyroid problems) malabsorption problems (coeliac disease, Crohn’s disease, gastric surgery) long-term immobility, heavy drinking of alcohol, smoking

What can be done to prevent or delay the onset of Osteoporosis?

Although there are treatments for osteoporosis once the ailment has developed (eg, healthy habits and the taking of calcium supplements can slow the process), there is currently no cure. A healthy lifestyle maintained from before age 30 is the best defense against the onset of osteoporosis. It has been shown that exercising while still a teenager increases bone mass, greatly reducing the risk of osteoporosis in adulthood. So in your healthy lifestyle you should:

• Ensure you eat a balanced diet and indulge in outdoor exercise/recreation which provides the recommended daily levels of calcium (1000 to 1200 mg; probably the lesser amount for a woman on Hormone Replacement Therapy) and vitamin D (400 to 800 IU or International Units). See notes below on calcium and vitamins.
• Perform regular weight-bearing exercise
• Avoid smoking and excessive alcohol consumption

  Also be informed about bone health
  issues, undertake bone density tests as you grow older, and take medication when appropriate.

  Calcium is a mineral fundamental to good bone structure. The mineral salts of bone are estimated to contain 99% of the calcium in the body; also 85% of
  the phosphorus and 40 - 60% of the sodium and magnesium. Calcium is present in many foods as natural compounds; calcium-fortified foods and calcium supplements can be used also. Calcium absorption requires other vitamins and minerals to be present in the diet, specifically magnesium, Vitamin A and Vitamin D. Calcium retention needs Vitamin B6 and Vitamin K.

  Vitamin D is available normally in a balanced diet (such as egg yolks, saltwater fish, liver and fortified dairy products) and is produced by absorption of sunlight through the skin.

  Vitamin C is required in sufficient amounts for Collagen production.

  Osteoporosis Diet

  The best source of all the nutrients you need is in a sensible balanced diet with plenty of fruit, vegetables, beans, yogurt, bread and potatoes, plus smaller amounts of very lean meat, low-fat cheese and oily fish (especially sardines), plus at least 1/2 a pint or about 250ml of low-fat milk per day. Best calcium sources are dairy products (milk, cheese and yogurt), green leafy vegetables, baked beans, bony fish and dried fruit. Reduce consumption of red meat, chocolate and caffeine, and be aware that excessive Vitamin A intake as retinol (in fish and dairy products) may be a factor in increased risk of broken bones (not yet proven), however Vitamin A as carotene in vegetables is not a problem.

  Take regular exercise, outdoors preferrably, (such as running, skipping, aerobics, tennis, or brisk walking), at least three times a week for at least 20 minutes.

  Osteoporosis Diet Plan
  

  Day 1	Day 2
  Breakfast 1 cup oatmeal 0.5 cup or 120ml fat-free milk 5 dried, chopped apricots 1 tbsp chopped nuts 0.5 cup or 120ml orange juice (calcium-fortified) Method: Top cooked oatmeal with apricots and nuts.	Breakfast 1 sesame bagel 2 tbsp fat-reduced cream cheese 0.5 cup grapes 0.5 cup or 120ml orange juice (calcium-fortified)
  Lunch 0.5 cup fat-reduced cottage cheese 0.25 cup orange segments 0.25 cup grapes 1 tbsp sesame seeds 4 cherry or grape tomatoes 2 cups mixed salad leaves 3 Ryvita biscuits Method: Mix the cheese, orange and grapes together, place on top of salad leaves in a bowl, and sprinkle with the seeds. Serve with the tomatoes and Ryvita.	Lunch 1 cup lentil soup 6″ or 15cm French bread 0.5 cup fat-free yogurt 1 apple
  Dinner 4 oz or about 115 gm skinless, boneless chicken breast, thinly sliced 1 clove minced garlic 1 tsp oil 0.5 cup tomato sauce 0.5 cup broccoli florets 1 cup spinach 1 tbsp grated Parmesan cheese 1 oz or about 30 gm (dry weight) pasta Method: Cook garlic for 2 minutes in the oil heated in a non-stick skillet. Add and stir-fry the chicken for 2-3 minutes, then add the tomato sauce and broccoli, and cook for 5 minutes. Serve over cooked pasta, topped with Parmesan, and with spinach.	Dinner 4 oz or about 115 gm canned sardines, drained 2 cups mixed salad leaves 1 tbsp fat-free dressing 1 large sliced tomato 8 oz or about 230 gm baked potato 1 tbsp shredded cheese Method: Top the split baked potato with cheese, and serve with sardines and mixed, dressed salad.
  Snacks:Choose from - Small handful pumpkin seeds, soy nuts or other nuts Apple Dried figs (2) or apricots (4)

  See Also

  Bone up on high-calcium foods! - Article on improving calcium levels in the body.

Ornish Diet

While many weight loss diets are low-fat, some fall into the category of being very low fat (where only 10-20% of the calories come from fats).

Dr Dean Ornish wrote a book called Eat More, Weigh Less. The diet he prescribed is basically vegetarian.

Dean Ornish’s Diet Outline

Meat, poultry, and fish aren’t recommended. The only dairy allowed is fat-free yogurt, milk, fat free cheeses, and egg whites.

Foods not allowed are; all fats, oils, nuts, seeds, avocados, refined carbohydrates (including sugar, white rice, and white flour).

Other than these ‘banned’ foods, the diet allows you to eat all you want without any weighting or measuring. What’s left is predominantly fruit and vegetables, and grains.

Sample Meal Plan

Breakfast
Whole grain cereal with fat-free yogurt
orange juice

Lunch
Baked potatoes stuffed with fat-free cheese and spinach
Broccoli
Potato salad with fat-free dressing
Green salad and fresh fruit

Dinner
Bread with tomatoes and capers
Wholemeal pasta with vegetables
Peaches in wine

Drinks
Water, tea, coffee, skim milk, juices.

Too Restrictive?

All extreme or restrictive diets are difficult to follow. They also run the risk of depriving the body essential nutrients and minerals. Restricting fish, nuts, and seeds immediately cuts of any source of Essential Fatty Acids such as Omega-3.

It is good to eat plenty of fruit and vegetables, but current research into nutrition and causes of obesity is beginning to show us that cutting out all fat is not necessarily the way to go.

OPTIFAST Diet

Purpose of the OPTIFAST Program

OPTIFAST® therapy is a comprehensive approach to treating obesity, and is available at hundreds of hospitals and clinics in the U.S.A. and Canada.

More recently the program has been sold around the world (including New Zealand and Australia) via pharmacies.

The program, produced by Novartis Medical Nutrition Corporation, is designed for obese people - those overweight by 50 pounds or more (about 22Kg), or having a body mass index (BMI) greater than 30. Overweight individuals (those with a BMI of 25 to 30) who experience medical problems caused by their weight may also benefit from the program.

Check your BMI to see if you fit the criteria.

The Optifast Program

The OPTIFAST® program utilizes the expertise of physicians, registered dietitians, and trained counselors with a high quality, calorie controlled liquid nutritional formula. OPTIFAST uses a Weight Management Learning System curriculum to accomplish individual weight management goals. The OPTIFAST program was the first of its kind when developed in 1974, and now has long-term experience and documented success, with more than a million people treated to date. It is based on well-researched treatment approaches, and provides lifestyle education, personalized support, and portion controlled formulas to develop and maintain a healthy new weight and lifestyle.

The program comprises:

• Initial medical and lifestyle evaluation, then ongoing medical monitoring of health while losing weight.
• Counselling to develop the lifestyle, nutrition, and activity to manage your new weight long term.
• A formula-based, predominantly liquid diet for active weight loss, followed by a gradual resumption of healthier, self-prepared foods.
• Planned and maintainable regular physical activity.

The program is commonly offered as a 26-week plan, including 12 weeks or more of complete meal replacement, up to 6 weeks of transition to solid food, concluding with a regular diet to be maintained thereafter, and features up to 20 weeks of nutrition and behavioral counseling.

OPTIFAST requires close medical supervision during the first 18 weeks, so it includes weekly medical visits and group counseling.

Conclusion

Many participants in the program and its variations testify to its success, although it appears to require a great deal of tenacity to ’stick with it’, and by some accounts can produce some uncomfortable side-effects, possibly due to the nature of the liquid diet regimen. However, even a morbidly obese person unable to exercise, can still lose weight because of the low calorie intake in the prescribed liquid ’shakes’.

Based on published surveys of participants and on anecdotal evidence, one may conclude that a proportion of those who enter the program do not complete it, and that not all who achieve their initial weight-loss objective succeed in maintaining it subsequent to the program’s completion.

See Also

OPTIFAST website - Check out the official source and content of the program.

Nutrisystem Diet

Nutrisystem is a portion-controlled diet plan from online weight loss company Nutrisystem. Nutrisystem began in a similar way to Jenny Craig (with bricks-and-mortar weight loss centers), but a few years ago they became internet-only (sometimes incorrectly called nutra system)

Diet Options

The Nutrisystem Nourish program is based on the Glycemic Index. Carbohydrates on the diet are generally low glycemic. A typical day would include 3 meals and 2 snacks. The food is available directly from NutriSystem (via their web site), who ship the food directly to the customer. There are options for men, women, and vegetarians.

The idea is to restrict the diet to accurate portions based around the persons required calorie count. Food can selected from a pre-made menu, or you can select individual food items. The typical meal plan cycle is 28 days.

Like most packaged weight loss programs, they are useful for short term controlled weight loss. However many people will not continuing buying foods like this for the rest of their life, and will have to ‘wean off’ the program.

However, considering that a significant contributor to obesity is growing portion size, Nutrisystem can be very helpful for some people.

Nutrisystem have a current offer of one weeks free food (with an online order)

NutriSystem Program

The NutriSystem program does provide more than a diet. A weight loss counselor is available via online chat (there is apparently no charge for this service). They also provide more information regarding exercise and building a healthy mind.

Foods on the Diet

Here is a sampling of foods on the Nutrisystem diet.

BREAKFASTS

• Oatmeal
• Apple Cinnamon Oatmeal
• NutriCinnamon Squares Cereal
• NutriCoconut O’s Cereal
• NutriFrosted Crunch Cereal
• NutriFlakes Cereal - 40% Bran Cereal
• Lowfat Granola Cereal
• Frosted Oats Cereal
• Mini Frosted Shredded Wheat Cereal
• Lemon Poppyseed Muffin
• Banana Spice Muffin
• Blueberry Bran Muffin
• Chocolate Chip Granola Bar
• Apple Granola Bar
• Cranberry Granola Bar
• Scrambled Eggs - Smoke Flavor
• Scrambled Eggs with Cheddar Cheese
• Scrambled Eggs with Peppers and Mushrooms

DESSERTS / SNACKS

• Vanilla Pudding
• Chocolate Pudding
• Almond Pistachio Biscotti
• Amaretto Coffee - Unsweetened, Decaffeinated
• Apple Cinnamon Soy Chips
• Chocolate Peanut Butter Dessert Bar
• Blueberry Lemon Dessert Bar
• Cappuccino Coffee - Unsweetened, Decaffeinated
• Chocolate Macadamia Nut Biscotti
• BBQ Soy Chips
• Hot Cocoa
• Chocolate Shake
• White Cheddar Soy Chips
• Mint Hot Cocoa
• Mocha Shake
• Chocolate Mochaccino Dessert Bar
• NutriCrunch Chocolates
• Sour Cream and Onion Soy Chips

Criticisms

As with many packaged food diets, some will not enjoy the taste of the NutriSystem food products. There have also been stories of some foods being substituted by NutriSystem at peak times (such as the new year) - this could be an issue if you have a food allergy.

See More

Nutrisystem Diet - Official Site.

No Flour, No Sugar Diet

The No Flour, No Sugar Diet is a weight-loss program developed by medical practitioner and health columnist Dr Peter Gott. His best-selling book of the same name shows how to reduce calories in your diet by eliminating flour-based and added-sugar foods.

Basics of the Diet

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).

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, however the book does list foods to major on and foods to avoid.

Sample Meal Plans

The No Flour, No Sugar Diet book includes meal plans for 14 days, and no less than 75 pages of recipes (in a 186-page book!). Here are a few examples from the Meal Plans section:

• Breakfast: Omelet muffin, sliced 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 sauteed 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.

Dr. Gott’s No Flour, No Sugar Diet by Peter H Gott. 186 pages, available at Amazon.

Negative Calorie Diet

The concept of a food with negative calories seems like a joke. Many fad diets are about foods with ‘magical’ properties, and many offer only very temporary weight loss solutions - and who can maintain a monotonous diet of only one or two foods?

There are no foods with a negative calorie value. However it can be possible to obtain a ‘negative’ calorie effect.

Negative Calorie Effect

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? 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 (courgette)

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.

See More

Negative Calorie Diet - Official Site.

Neanderthin

Neanderthin: Eat Like a Caveman to Achieve a Lean, Strong, Healthy Body is a book written by Ray Audette (see the book here). The author suffered from diabetes (at age 33), and had endured a battle with rheumatoid arthritis for 12 years. His research led him to Paleolithic nutrition - natural diet based on what Stone Age people ate prior to the development of agrarian societies.

The simple explanation of the diet, is that only food which is edible in its raw state AND which was available in the Paleolithic age should be eaten. There is no need to refrain from cooking or other forms of food-preparation when following the Neanderthin Plan.

Neanderthin diet plan

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 until satiation.

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.

Resources

PaleoFood - Extensive collection of recipes.
www.neanderthin.com - Official site of the Neanderthin diet.

Mediterranean Diet

Mediterranean Diet is a style of eating based on the Southern Mediterranean region (i.e. Spain, Greece, and Italy). This kind of diet consists of a lot of vegetables and fruit, salads dressed with olive oil, fish, bread, pasta, and other grains. The diet contains only small amounts of fish and poultry, and red meat is rarely eaten. The diet also contains low to moderate quantities of wine, and some eggs. In recent years the Sonoma Diet has taken the principles of Mediterranean eating and packaged them up into a very popular diet.

Mediterranean Diet - Healthy Eating

A Mediterranean Diet is in line with healthy eating practices. Olive oil is not a magic weight loss solution, but it is the predominant oil of the Southern Mediterranean. Good quality Olive oil is a good source of mono-unsaturated fat. Portion size should be watched carefully if you are aiming for weight loss, particularly with higher calorie foods such as oils. Wine (typically red wine) is consumed as part of a mediterranean diet - a glass a day with a meal is the norm.

Why is it Popular?

The peoples of the Southern Mediterranean area have a lower incidence of heart disease than in the West. This could be attributed to the lower levels of saturated fat in their diet.

See More

Mediterranean Diet - Official Site

Medifast - Diet Review

Medifast is a low calorie diet that will bring about rapid weight loss - in the region of 2-5 pounds per week. The diet is undertaken by purchasing meal replacement products from Medifast that will provide an optimal calorie and nutrient amount for both men and women.

The 5 and 1 Plan

This Medifast plan is made up of 5 meal replacements per day (generally shakes, but there are also bars, soups, oatmeal, and puddings). In addition to the meal replacements - 1 meal per day is a “lean and green” meal - a small portion of lean meat, and generally up to 2 cups of salad or vegetables. You eat every 2-3 hours, and must drink a minimum of 64oz of fluid (water) per day.

Caloric intake is between 800-1000 calories per day. Medifast recommend having supervision from a physician - however you can order the food without this.

While there are 70 different pre-packaged foods, the most popular items are the shakes - made up of differing proportions of protein. Medifast has optimized vitamins and minerals to ensure there will be no deficiencies while reducing calories.

Medifast are currently offering 1 week’s free food with purchase. Offer ends soon. Click here for special offer.

Maintenance Plan

Once the desired weight is reached, the Medifast plan involves a gradual transition back to ‘normal’ meals over a period of about 16 days. Beyond this, Medifast recommend 1-3 Medifast meals daily and a moderately intense exercise routine (e.g. 30-45 minutes 5 days per week). This is essential to keep the weight off.

Successful Weight Loss?

Medifast is one of the more successful and balanced low-calorie diets - it has been trialled successfully at John Hopkins Weight Management Center, among other places.

There are numerous success stories from overweight people who have successfully used Medifast to drop their weight down to manageable levels.

This weight loss program is generally only used by the very overweight (BMI >= 30). It will only suit some people, and beware of slowing your metabolism leading to subsequent weight gain.

See More

Medifast - Diet Review - Official Site.

Mayo Clinic Plan

The Mayo Clinic Plan is a great diet, designed by medical professionals from a reputable health institute. The Mayo Clinic Plan (book available from Amazon) 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.

Mayo Clinic Diet Plan

Internet site eDiets.com®, which claims to be the web’s authority in diet, fitness and motivation, working in partnership with The Mayo Clinic, appears to be the sole agency to offer the plan via the Internet (beginning December 2005) as the basis for a comprehensive program to manage and maintain your weight.

This program uses the Mayo Clinic Plan as its foundation, and additionally offers:

• Personalized menus each week
• Ingredients shopping lists
• Options to match meal plans and lifestyles
• Daily serving recommendations
• Results charts and reports
• Weight-loss do’s and don’ts
• Dining-out tips

Sample Meals

A sample meal might include:

• Pancakes with syrup and strawberries
• Dilled Pasta Salad with Spring Vegetables
• Rosemary Lemon Chicken
• Fresh Apricots

Here’s a 3 day sample meal plan.

Day 1	Day 2	Day 3
Breakfast Oatmeal 1 cup nonfat, skim milk 1 slice whole wheat bread 1 1/4 cups sliced fresh strawberries	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	Breakfast Poached Egg with toast and orange juice 2 slices whole wheat bread 1 tsp margarine 1 cup orange juice, calcium-fortified
Lunch Southwestern Salad 1/2 whole-wheat, approximately 6” (2 oz.) pita bread 1 cup nonfat, skim milk	Lunch Dilled Pasta Salad with Spring Vegetables 1 small apple 1 cup nonfat, skim milk	Lunch Tuna Salad Pita 1 bell pepper 1 small apple
Dinner Spaghetti with Marinara Sauce 1 slice whole wheat bread 5 baby carrots 1 cup nonfat, skim milk 1 cup cantaloupe	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	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 7 whole almonds 1 cup red or green grapes	Snack 1 small pear 3/4 cup fresh blueberries	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.