Japanese Diet

 

The Japanese diet is often regarded as one of the healthiest diets in the world, Japanese people tend to live longer and have one of the lowest rates of obesity in the developed world. The Japanese diet is healthy and easy to follow as many of the ingredients are readily available in the UK.

Traditional Japanese cuisine relies heavily on its surrounding oceans to provide the main ingredient for many of its meals. Seafood including fish, octopus, squid, crab, clams, shrimp, lobster and seaweed are a staple part of many Japanese meals. Even more standard though than the use of seafood, is the use of rice. Rice is eaten with almost every meal. Rice as a carbohydrate produces amounts of insoluble fibre. Scientists believe this type of fibre can help protect against a variety of cancers.

As one of the most beneficial diets in the world, below is a list of the top six healthiest ingredients accompanied by their health benefits:

Miso – Miso is a fermented soybean paste used as a flavouring agent, most commonly found in miso soup. Miso contains many trace minerals including zinc, manganese, and copper, which can help to strengthen the immune system, boost energy, and protect bones and blood vessels. It is also a rich source of protein. Studies have also found that substances in miso help reduce the risk of breast cancer.

Seaweed - Seaweeds like kelp, wakame, arame and dulse are commonly used to make Japanese salads and are added to soups, stews and other dishes. Seaweed is also used as a wrap for sushi. Seaweed contains the broadest range of minerals and vitamins of any food, all of which are essential for producing energy.

Natto - Natto is also made from fermented soybeans and is a common breakfast food in Japan. It is most often eaten with rice, soy sauce and chopped green onion. Natto is an excellent source of protein, vitamin B2, and vitamin K2, which is said to be useful for preventing osteoporosis. It contains compounds including phytoestrogen, selenium and others that may help prevent cancer, and also contains a powerful beneficial enzyme called nattokinase. Nattokinase has reportedly been found to help prevent and reduce the risk of blood clots, as well as provide heart-protective benefits. Some studies suggest that nattokinase can also reduce the risk of heart attack and stroke.

Mushrooms - Many mushroom varieties, including shitake and enoki, are popularly used in Japanese cuisine. They are used in soups, salads and many other dishes. Mushrooms are rich in protein, fibre, vitamins C and B, calcium and minerals, but they are also renowned for their many medicinal properties.

They have reportedly been shown to:

• Protect heart health
• Lower the risk of cancer
• Boost immune function
• Reduce high cholesterol
• Fight off viruses, bacteria and fungi
• Reduce inflammation
• Combat allergies
• Help balance blood sugar levels
• Support the body's detoxification mechanisms
• Help fight blood clots

Green tea – Green tea is traditionally served at the end of a meal in Japan. Green tea is a rich source of polyphenols known as catechins; these are the antioxidants which appear to be responsible for many of green tea's health benefits. Green tea has reportedly been found to help:

• Cancer
• Rheumatoid arthritis
• High cholesterol levels
• Heart disease
• Infections
• Impaired immune function
• Obesity
• High blood sugar levels

Sashimi - Sashimi is thinly sliced raw fish, savoured for its simplicity and taste. Often served with wasabi and soy sauce, sometimes a bowl of rice. Sashimi offers all of the benefits that fresh fish has to offer: an excellent source of protein, omega-3 fats, and other nutrients like selenium, niacin and vitamin B12, phosphorous, magnesium and vitamin B6. As sashimi is consumed raw, it is possible for it to contain parasites, but choosing "sashimi grade" fish, or dining at a reputable restaurant, should reduce these risks.

A typical Japanese meal will consist of rice, a bowl of miso soup, pickled vegetables and fish or meat as they main ingredient. Noodles are often served as an alternative to rice as they are cheap to produce and remain a good source of carbohydrate. Japanese people are said to eat over 100 varieties of food a week as opposed to that of 30-45 in Western cultures. Japanese cuisine is most commonly known for its:

• Rice dishes
• Noodle dishes.
• Seafood / sushi dishes.
• Nabe dishes – hot pot dishes.
• Meat dishes.
• Soya bean dishes.
• Yoshoku dishes – Japanese Western dishes

 

credit by diet.uk

Which Diet Is Right for You?

 

Here's the skinny on six top diets to help you achieve weight loss success.

By Stephanie Watson

These days there are dozens of diet and weight-loss programs available and you may have tried a good number of them. This summer you may even be determined to truly and finally diet and ditch those pesky extra pounds. But where to begin? Googling the word "diet" brings up more than 29 million hits, and it’s often hard to tell the science from the latest celebrity fad. To help get those pounds off for bikini season, WebMD the Magazine scrutinized seven of the most popular diets to help you narrow down the one that’s best for you.

The Atkins and South Beach Diets

The basic idea behind these low-carb diets is that by cutting carbohydrates, you force your body to start digging into stored fat for energy (a process called “ketosis”). Low-carb diets ramp up the amount of daily protein you eat, so you feel satisfied on fewer calories.

Research shows you can lose weight on a low-carb diet, but not always in the healthiest way. In the first phase (the "induction phase") of the Atkins Diet, you’re directed to cut down to just 20 grams of carbs a day (the average American eats about 300 grams a day), while you beef up on protein. Our experts say this kind of extreme carb-cutting isn’t sustainable, and it won’t give you as many fruits, vegetables, and whole grains as you need.

High-protein diets shouldn't be high-fat diets

Some people see the protein-heavy first phase of the Atkins Diet as carte blanche to pour whole cream in their coffee and down double cheeseburgers like there’s no tomorrow. "The issue here is you don’t discriminate between heart-healthy fat and artery-clogging fat," says Madelyn Fernstrom, PhD, CNS, founding director of the University of Pittsburgh Medical Center’s Weight Management Center.

Later phases of the Atkins Diet are less restrictive and more sustainable, and you can tweak the diet to make it healthier by choosing lower-fat protein sources, such as egg whites, Canadian bacon, and skim milk, Fernstrom says.

The South Beach Diet: A healthier alternative

The South Beach Diet also is divided into phases. Though its first two-week phase is similarly carb-restrictive, later phases start to incorporate more "good" carbs, such as whole-grain breads and pastas. The emphasis throughout the diet is on healthy sources of protein (lean meats, reduced-fat cheeses, low-fat dairy) and fats (nuts and fish) to create a lifestyle approach you can maintain over the long term.

Overall, our experts say, it’s a more well-rounded way to go. "South Beach is a wonderful approach for people because it is a heart-healthy Atkins," Fernstrom says.

Bottom line? Low-carb diets work for weight loss, but skip the induction phase. Don’t cut carbs below 100 grams per day, and avoid saturated fats.

Weight Watchers provides group support

"To me the big advantage of Weight Watchers is the social support network," says Donald K. Layman, PhD, professor emeritus of nutrition in the Department of Food Science and Human Nutrition at the University of Illinois at Urbana-Champaign. During group meetings members share their successes and encourage one another.

But the meetings can be a detriment if you have a demanding schedule, says Fernstrom, although you can choose to do Weight Watchers completely online. Another downside to Weight Watchers: Points don’t discriminate. It’s up to you to decide between the scoop of ice cream and baked chicken breast with four points each.

Bottom line? Weight Watchers is a healthy long-term plan if you can stick with it and watch your calories. If you don’t like counting points, the diet also offers a more flexible point-free plan, which eliminates the counting and instead focuses on foods that fill you up quickly (such as brown rice, lean meats, and avocados).

The Volumetrics Eating Plan

The Volumetrics plan, created by nutritionist Barbara Rolls, PhD, is based on the idea that people get hungry, and when they’re hungry they want to eat. Volumetrics aims to satisfy that hunger, but instead of filling up on energy-dense foods such as crackers and cookies, which pack a lot of calories for their size, you load up on foods with a low energy density, like vegetables and soup, which are high in fiber and water and low in calories. Then you can eat healthy low-fat meals without feeling deprived.

Fernstrom says the idea of the Volumetrics diet is rooted in good science. "It’s based on 25 years of scientific evidence showing that people will eat less, for example, if they have a big salad or bowl of tomato soup. The way you fill up is by having foods that are high in fiber and high in water," she says. "It’s certainly reasonable, and it’s the fundamentals of a diet plan for life."

Volumentrics: Will it fill you up?

Layman isn’t as convinced. "[Rolls has] found that if you eat things that have a high fluid volume ahead of a meal … you will consume fewer calories. I think that’s perfectly good research, but I’m not sure that everybody, at every meal, can have soup ahead of it," he says. He views Volumetrics as a component of a diet, rather than a lifestyle.

Also, because the Volumetrics diet relies heavily on homemade soups, casseroles, and stews, you have to be extra vigilant about meal ingredients if you’re leading a busy lifestyle and depend on convenience and restaurant foods. You might want to consider canned soups, especially the low-calorie and low-sodium varieties on market shelves.

Bottom line? Volumetrics is a sensible, low-fat diet. It can work for people who get filled up on soups, salads, and vegetables, but those who don’t feel satisfied after a plate of greens may stay hungry enough to veer way from the plan.

Jenny Craig

Jenny Craig takes the thinking out of dieting. The plan provides you with three meals plus snacks every day, and you supplement them with your own fresh fruits, vegetables, and low-fat dairy products. You can either pick up your food at a local center or have it shipped directly to your home every two to four weeks.

For the most part, Jenny Craig is based on the government's Food Guide Pyramid. You can eat a variety of foods (even chocolate), but everything is low-fat and portion-controlled.

Cutting down your portions will help you trim down, but Jenny Craig isn’t a long-term weight-loss solution, says Thomas Halton, DSc, licensed nutritionist and owner of Fitness Plus, a nutrition counseling service in Boston, Mass. "The concern is: Will it really teach you how to eat right? Are you going to eat that for the rest of your life?" Layman agrees. "If you don’t learn new behaviors in the first six months of going on a new nutrition program, then you’re going to fail at it and a year later you’ll be back as heavy as you were, if not heavier."

The price of Jenny Craig

What Jenny Craig does offer is an important lesson in portion sizes, Fernstrom says. "I tell people to keep the containers from their packaged meal plan so they can use them for their own food."

Bottom line? Jenny Craig is healthy and takes the guesswork out of dieting, but the food gets pricey ($120–$145 a week, plus shipping and handling costs if you’re having it sent to your home), and a lot of people eventually want to get back to eating food that doesn’t come from a plastic container.

Eat More, Weigh Less

Cardiologist Dean Ornish, MD, originally designed his very low-fat diet to help people with heart disease lose weight and lower their cholesterol levels. In his research, his diet did trim people down and it protected against heart disease, although it wasn’t clear whether the diet alone -- or the added exercise and other lifestyle interventions -- made the difference.

Eat More, Weigh Less is his recent approach -- slightly less militaristic than the very low-fat vegan regimen used in many of his studies, although still pretty restrictive. His goal is to change the average American diet from its current composition of 40% fat, 20% protein, and 40% carbs to 10% fat, 20% protein, and 70% carbs.

The bulk of the diet is made up of fiber-rich whole grains, fruits, and vegetables. Meats are severely limited, and simple carbs (read: sugar) are forbidden. Because fat has almost twice the calories of carbohydrates or protein, Ornish says changing the math allows you to eat almost a third more food without increasing calories.

The Ornish diet may not satisfy you

The diet is also supposed to prevent you from feeling deprived, but our experts disagree. "He has 10% of calories as fat -- you’re going to be starving on that," says Halton. "My feeling with the Ornish diet is it’s too extreme. It’s just too low-fat and too low-protein," says Layman. "Fat gives the diet texture and flavor. If you get too low, it’s just too hard to sustain."

However, if you’ve already trimmed most of the fat from your diet and are looking for an extra weight-loss boost, Fernstrom says the Ornish diet can work as a good second step.

Bottom line?  Eat More, Weigh Less is probably too restrictive for most people to stick with, but if you can handle the hunger, your heart will probably thank you.

The Sonoma Diet

Nutrition expert Connie Guttersen, RD, PhD, designed the Sonoma Diet for people who love to eat. She calls it “the most flavorful weight-loss plan under the sun,” and with dishes such as pork chops with rosemary, Greek pizza with feta cheese, apple-blueberry tart, and – yes -- even red wine on the menu, it’s hard to argue.

Sonoma is just one version of the Mediterranean style of eating, which favors fresh fruits and vegetables, whole grains, fish, nuts, and olive oil. Halton says it’s a good, balanced approach. “I think it’s a wonderful diet," he says. "It takes the nice aspects of a lower-fat diet -- not eating saturated fat and cholesterol -- but also takes the benefits of a lower-carb diet, where you’re not eating refined grains."

As an added bonus, there’s some evidence a Mediterranean-style diet can lower your risk of diabetes and heart disease, and might even prolong your life.

Is the Sonoma Diet really a diet?

Fernstrom likes the Sonoma Diet’s "cool name," but says there’s really nothing special about it. "It’s just a twist on a moderate diet." The food is delicious, but it might be too much of a good thing, she adds.

"It shouldn’t taste too good because people are going to have trouble having a small amount," she says. "You do want to enjoy food, but you still have to moderate the portions."

To help you, the diet offers a portion guide that limits your servings to a 7-inch plate or 2-cup bowl for breakfast, and a 9-inch plate for dinner. It also tells you how to fill those plates.

Bottom line? The Sonoma Diet is tasty and good for your heart, but watch the fat (olive oil and nuts are "good fats," but they’re still fats) and portion sizes.

Diet warning signs

No matter which diet you're considering, watch for these warning signs that what seems like a perfect program won't work.

Quick weight loss. "Anything that promises more than three pounds in a week should be avoided," according to nutrition professor Donald K. Layman, PhD.

Diet gurus. "People think just because a doctor wrote a book, it's expert advice," says Layman. "Check to see if the author has studied nutrition at a very high level."

Where did the carbs go? "Anything that excludes whole food groups -- anything that says 'five magic weight-loss foods' -- simply isn’t true," explains nutrition expert Madelyn Fernstrom, PhD, CNS. No carbs, ever? No dice.

No long-term plan. "If you can’t see yourself on this diet six months or a year from now, you shouldn’t start it," Layman says.

WebMD The Magazine

Get With The Program

Bob Greene is no stranger to the weight-loss industry. As the right hand man of Oprah Winfrey, he has helped her stay at the top of her game for more than 10 years.  He has been on her show countless times to tout his Get With The Program plan, along with his Total Body Makeover and Best Life Diet.

If you are looking for a legitimate weight loss program, is there any better endorsement than serving as Oprah's personal trainer?

While many plans concentrate on either diet or exercise, Bob made it his goal to create a program that encompassed both, as well as meeting the emotional needs of his clients. Bob likens the four-phase plan to having a personal 
trainer that guides you through the physical, psychological and emotional  obstacles that dieters are faced with.

The four phases are just as so.

Phase One: Truth, Commitment and Self-Control
During Phase One, the focus is on changing your thinking. Bob asks followers  to start off with simple steps like drinking water and moving more. Set your goals and sign a contract to show your commitment.

Phase Two: Revving Up Your Metabolism
During Phase Two, prepare to give your metabolism a much-needed spike by  adding aerobic activity into your daily regimen and cutting back on your alcohol intake.

Phase Three: Getting Real about Emotional Eating
It is a period to address a major issue known as emotional eating. If you are someone who lets your emotions drive you in the direction of food, this chapter is just what you need to get on the fast-track to fighting fat. The 
program gives six steps to getting rid of emotional eating.

Phase Four: Securing a Life of Health and Emotional Well-Being
Bring it all together in Phase Four. Say adios to fats, excess sugar and those unhealthy carbs. It's time to key in on eating habits, and take a close look at your fitness regimen. In addition to aerobic exercise, you will want to add strength training elements to your workout.

Bob offers plenty of resources in his Get With The Program book. By using journaling, worksheets and questionnaires, he makes the weight-loss process simple. Also, there is also an online component where dieters can sign of for a 12-week online course that costs just $4.99 a week. 

The program, powered by eDiets, offers chats with Bob, support groups, menus, recipes, animated exercises, customized workout plans and much more.

CREDIT BY MDM

Karl Lagerfeld Diet

What could a famous German fashion designer know about diet and fitness? Apparently enough to write his own manual to weight loss. After years of struggling with obesity, Karl Lagerfeld turned to physician Dr. Jean-Claude Houdret, and the two men devised the "Spoonlight Program" that help the Chanel designer drop 80 pounds in one year.

The plan utilizes three strategies – cut back calories, eliminate refined, fatty and fried foods and increase lean proteins and fresh vegetables. Low in carbs, low in fat and low in calories, the "Spoonlight Program" might sound like a drag until you get the fabulous French recipes such as fish soufflé, tuna and blackberry mousse, veal with plums and stuffed endives. There's also the daily "protein sachets," the creators' version of a Slim-Fast shake which should be consumed along with eight ounces of vegetables.

The first phase of the diet is super-restrictive, calling for just 800 calories a day while under the guidance of a physician. If you haven't starved to death after the initial two weeks, you’ll move on to phase two. With a daily intake of 1,000 to 1,200 calories, it’s only natural to feel a tad deprived, not to mention hungry.

By phase three, you’ll graduate to a measly 1,200 to 1,600 calories, which might make you feel semi-human again if you're lucky. 

However, it’s a necessary evil according to this "diet" guru. Dieting has to be sort of punishment, Lagerfeld says. So if you're in the mood to make the transformation from food glutton to glutton for punishment, the Karl Lagerfeld Diet might be right up your alley.  Keep in mind Lagerfeld also debunks the importance of exercise and promotes cosmetic surgery as a tool for achieving a better body.

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The Great American Detox Diet

When Supersize Me transformed fiancé Morgan Spurlock into an overweight and ill fast-food junkie, holistic health counselor and vegan chef Alex Jamieson started a one-woman mission to nurse him back to wellness. Spurlock gained 30 pounds and showed liver damage after feasting on McDonald's for 30 days.

Her recipe for recovery was the Great American Detox Diet. The 8-week program brought Spurlock back to fine form and it can do the same for you, even if you have not spent the last month gorging on fast food. Jamieson definitely considers fast food the enemy.
Among the foods on her hit list: sugar, caffeine, dairy, wheat, corn and an excess of fat, carbs and protein. Her plan requires you to reduce and eliminate all sugars, including refined sugars found in everything from cakes and cookies to pasta sauces and salad dressing. Get rid of all soda - even the diet versions. Drink more than eight glasses of water a day. Consume at least one green leafy vegetable a day. They are filled with vitamins and minerals and they detoxify, cleanse and energize your body. Broccoli, silverbeet, spinach, bok choy and cabbage (fresh of frozen) all fit the bill.  
Drawing on her cooking background, Jamieson encourages followers to indulge in walnut burgers, sweetcorn and kidney bean chili, sesame pasta, vegetarian san choy bow, Thai noodle salad and a morning shake made of fruit, soy milk and aloe vera juice.

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RealAge Diet

Eating isn’t just for enjoyment. It can actually turn back the hands of time. The date on your birth certificate might make you 45, but there’s no reason why your RealAge can’t be 35 by simply following the guidelines laid out by Dr. Michael Roizen. One thing is certain about the RealAge Diet – credibility is key. 

To find out where you stand, there is a patented RealAge test that helps determine the biological age of your body based on how you answer a series of questions. From there, individuals are given a personalized plan to help you feel younger and another list to show you which habits and behaviors are making you older than you really are.

The reccomendations are painless ways to increase your longevity. By taking a course of folate and vitamins C, D, and E, you can decrease your RealAge by more than six years. Wearing your seatbelt every time you get into a car can also make you three years younger. Just flossing your teeth can also make you six years younger.

Largely driven by concrete scientific data, every single one of the nutritional suggestions promoted by the RealAge diet has the backing of at least four notable studies done using humans. It’s difficult to dispute such concrete findings. Dr. Roizen maintains that all of the foods are just as delicious as the high-fat, high-calorie choices you make day in and day out.

One of the most enticing aspects of the RealAge Diet is that it’s not an all-or-nothing plan where one wrong bite will completely send you into a downward spiral. Dr. Roizen provides countless ways for you to improve your health, lose weight and take years off your life. You are the one who decides which lifestyle changes will work best for you.

For example, enjoying ½ ounce of dark, cocoa-based chocolate before each meal can make you 1.9 years younger. Eating 10 tablespoons of tomato sauce a week makes the average 55-year-old man 1.9 years younger and the average 55-year-old woman 0.7 years younger.

The strategies are simple and easy to implement. Eat five ounces of nuts a week. Use an olive oil and balsamic vinegar salad dressing, add three four-ounce portions of fish to your diet every week. These measures will make you 5.4 years younger when followed for three years.

To take 14 years off your life, eat foods that aren’t processed; eat a breakfast consisting of a whole grain and a healthy fat; eat healthy fats first at every meal; read nutritional levels; limit red meat consumption to four ounces a week; and eat nonfried fish three times a week.

In addition to improving your overall wellbeing, you’ll notice the pounds slowly start to melt away in a healthy, safe fashion that’s likely to keep the weight off.

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The Ultimate Weight Solution

Best known for his tough-talking approach to life, Dr. Phil McGraw made a decision to take a swing at developing his own diet program. The result is The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. Instead of simply handing you a meal plan, Dr. Phil helps readers rectify the behaviors that lead to their obesity to begin with. His goal is to change people “from the inside out.”

In other words, you are not going to be able to lose pounds until you differentiate your lifestyle: the way you feel, the way you think and the way you react to food. With the 7 keys, you will get a healthy dose of self-awareness. His main components include stress: right thinking, healing feelings, a no-fail environment, mastery over food and impulse eating, high-response cost, high-yield nutrition, intentional exercise and a support circle.

Do not expect a quick fix. Just as it took time to put on the weight, it is going to take time to make an attitude adjustment. For starters, change toxic thoughts with positive affirmations. He goes on to suggest ways to conquer emotional and impulse consumption. Of course, exercise must be a priority in order for a person to achieve lasting weight loss.

There is no carb counting or calorie tallying with the Ultimate Weight Solution. Instead he focuses on Low Response Costs Foods and High Response Cost Foods. According to Dr. Phil, Low Response Foods are ones that are eaten down without chewing or swallowing. Loaded with calories and lacking nutritional value, they bring very little to the table as far as health. High Cost Response Foods, on the other hand, are those that require preparation in the kitchen and that take time to eat. He points to raw broccoli, apples and other fiber-rich food as examples.

Dr. Phil wants individuals to eat foods that pack a powerful nutritional punch while also being limited in calories. For instance, foods that are high in fiber generally require more effort and time to consume. This prevents people from overeating. The meal plan largely consists of complex carbohydrates, whole grains, fruits, vegetables, lean protein and healthy fats.

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Juice Diet

Despite the name, the juice diet isn’t really a diet at all. In reality, it is a fast that is used to rid the body of toxins, boost metabolism and raise energy levels. Most people fast only for the purpose of cleansing the body, although weight loss is an extra side effect.

Fasts, which typically last a single day to five days, substitute fruit and vegetable juices in place of all solid foods. These juices must be all-natural, free of sugar, salt and additives. Proponents recommend using organic juices as a source. Choose from celery, carrot, kale, apple, pineapple, cabbage and spinach juice. Avoid citrus juices such as grapefruit and orange. Juices should be diluted with distilled or mineral water. Prepare juices fresh or purchase the freshest juices you can find.

Weight loss happens as a result of extremely low calorie levels from the fast. Much of this loss is water weight, weight which returns once followers revert back to their normal eating habits. Experts recommend drinking a lot of water while fasting. They also suggest getting plenty of rest. Some less restrictive fasts allow people to eat fruits and vegetables, or one meal a day in the afternoon. Juice fasts may change in rigidity.

Since the diet is so low in protein, carbs, fats and important nutrients, side effects of long-term fasts include weakness, lack of energy, headaches and disorientation. These are a result of the toxins being flushed out of the system. When following a juice fast, it is recommended that you are under the care of a physician.

credit by MDM

Green Tea Diet

Even Oprah swears by the benefits of this fat-burning, metabolism-boosting antioxidant. When used in combination with a healthy-eating program and fitness plan, green tea can have a great impact on cholesterol levels, heart disease, cancer, arthritis, diabetes and other medical conditions.

A recent study showed that people who drank tea for more than 10 years also had a reduction in body fat.

Green tea is loaded with an antioxidant called epigallocatechin gallete, which not only stops the growth of cancer cells but kills them as well. This property also lowers cholesterol levels and prevents the formation of blood clots, which can lead to heart attacks and stroke.

Green tea is so effective in promoting good health because of how it is made. The steaming process stops the EGCG property from being oxidized the way it is through the preparation of other teas.

Many of the weight-loss supplements on the market include green tea or green tea extract in their formula. According to a finding at the University of Geneva in Switzerland, research indicated that men who consumed a combination of caffeine and green tea extract burned more calories than those individuals burned more calories than those who took just caffeine or a placebo.

Experts also believe that green tea works to prevent blood sugar spikes following a meal by slowing the action of a digestive enzyme called amylase. In addition it's thought to increase the metabolic rate.

One of the most recent studies published in the American Journal of Clinical Nutrition revealed that the consumption of tea rich in catechins, which are found in green tea extract, lower both body fat and cholesterol levels.

Another perk is that green tea has less caffeine than your daily cup of coffee. So how much is good? The opinions change from expert to expert. While one study showed that Japanese men who drank 10 cups of green tea a day remained cancer free, another showed that women who drank five cups or more of green tea had fewer recurrences of breast cancer.

One website suggests meeting in the middle with four or five cups a day to experience the benefits of green tea. However, you can drink as much as you’d like. So far, the only known side effect from this wonder drink is insomnia, which can be attributed to the caffeine.

 

credit by MDM

Zone Diet

In what could be one of the notable diets of the decade, The Zone plan is a ground-breaking phenomenon that has taken the world of weight loss by storm. Thanks to a flurry of A-list Hollywood celebrities which include Jennifer Anniston, Brad Pitt, Madonna and Bill Clinton, the Zone has been on the tip of everyone’s tongue as a balanced, common-sense way to achieve optimum health and weight loss.

For several decades, founder Barry Sears tried to develop a system to restore hormonal balance to the body. The Zone is his answer. This calorie-restrictive plan is a balance of low-density carbohydrates (40%), adequate protein (30%) and essential fats (30%). Rich in vitamins and minerals, food is used as a drug to control insulin, which promotes fat loss. Sears maintains that The Zone isn't a diet but rather a lifestyle.

When you are in The Zone, timing is absolutely everything. It is crucial that followers uphold Sears’ highly regimented schedule. Eat three Zone meals and two Zone snacks each day. Meals should be consumed every five hours, with a snack consumed every two to three hours. You must also eat something within one hour of waking up. This keeps energy levels and insulin levels ebbing and flowing sans interruption.

The Zone plate should look like this at every meal. Divide the plate into three sections, all of equal sizes. The initial section is designated for a lean protein no larger or thicker than the palm of your hand. The second section is made up of low-glycemic vegetables. The third section is a piece of fruit. Add a little bit of monounsaturated fat like olive oil, almonds or avocado. Snacks should always consist of some low-fat protein. Women should eat 1,200 calories a day, while men should consume 1,500 calories a day. By adhering to the diet, you will lose weight, boost energy, burn fat, feel fuller and improve your overall wellness.

A typical menu for a day includes a smothered vegetables cheese omelet for breakfast, sautéed steak with vegetable medley for lunch, a Granny Smith apple wrapped in ham as an afternoon snack, New Orleans Creole-Style chicken for dinner and wine and cheese as an evening snack. 

Official site of The Zone Diet

Mediterranean Diet

In the diet rat race, it’s hard to please all of the people all of the time. There’s always some expert who can find something “wrong” with whatever diet happens to be on top. However, one plan that has managed to get by unscathed is the renowned Mediterranean Diet that has received laurels from doctors, nutritionists and researchers alike over the last few years.

The Mediterranean Diet is hardly a new concept, having been around for more than 1,000 years. Studies show that people who follow the healthy eating plan live longer and have a lower risk of heart disease and cancer. A recent study also showed that people suffering from metabolic syndrome who followed the Mediterranean Diet lost more weight than their counterparts on a low-fat diet. Another group of dieters lost the same amount of pounds as subjects on a low-fat diet. However, those following the Mediterranean Diet maintained their loss more effectively.

There are at least 16 countries bordering the Mediterranean Sea that have a diet made up of similar characteristics. While the specific diet may vary from country to country, the basic principles are the same. Consume large amounts of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds. Use olive oil as a source of monounsaturated fat. Eat dairy, fish and poultry in low to moderate amounts. Intake of red meat and eggs should be limited. Wine should be consumed in low to moderate amounts. The antioxidants and essential fats found in these foods contribute to better health.

The Mediterranean Diet Pyramid is vastly different from the USDA pyramid. Meat is to be eaten on a monthly basis. Sweets, eggs, poultry and fish should be eaten on a weekly basis. Cheese and yogurt, olive oil, fruits, beans, nuts, legumes, vegetables, bread, pasta, rice and other whole grains should be enjoyed on a daily basis.

On the bottom tier, there is a place for daily physical activity. This is a key factor in maintaining a healthy lifestyle.

By eating foods rich in flavor and healthy fats and exercising on a regular basis, you’ll reap the benefits of the Mediterranean Diet.

Credit by mydailymoment

LowCarb Diet

What once was old, now is new. In the ‘70s, the low-carb craze made its debut but eventually fizzled out under fire from critics who deemed the program a health risk. But over the last decade, low-carb diets have returned to the diet scene in full force and they’ve come backed by scientific proof that lends plenty of credibility to the effectiveness.

Dr. Robert Atkins fought tooth and nail to show the world how a low-carb plan can improve weight loss, lower cholesterol levels, increase energy and enhance overall wellness. With the second low-carb boom, the late Dr. Atkins wasn’t alone as plenty of other diet gurus hopped on the low-carb bandwagon, creating the likes of Protein Power, Carbohydrate Addicts Diet, The Zone, South Beach Diet, Sugar-Busters and others.

Low carb diets are also referred to as reduced carbohydrate, controlled carbohydrate and low glycemic diets. While some of the low-carb programs cut out starches and sugars, others concentrate on the glycemic index of the foods. The initial stages of low-carb diets are usually restrictive when it comes to carb intake.

However, the induction phase of Atkins is the most strict. Other plans allow for more carbohydrates, although the amount is less than the food pyramid calls for.   

Although there are many different variations of the low-carb diet, the foundation is the same. They all call for a strict reduction of carbohydrate intake, replacing them with fats, fiber and proteins. When following a low-carb diet, at least 60 to 70 percent of caloric intake should come from fat with less than 10 percent coming from carbohydrates.

Low-carb advocates maintain that carbohydrates cause a rise in blood glucose, which causes a rise in insulin to process the glucose. The spike in insulin causes weight gain. By lowering the intake of carbs, the body burns carbohydrate stores and the body releases water. The number on the scale goes down due to the loss of water weight.

When the carbohydrate stores are emptied, the body burns fat for energy, a state known as ketosis. Because the body uses fat for energy, it is not stored in the body which contributes to weight loss.

When following a low-carb diet, bread, pasta, rice, cereal, dairy, crackers, cookies, popcorn, pretzels, potatoes, corn and other foods containing refined sugars are eliminated. However, the dieter is allowed to eat unlimited amounts of eggs, cheese, cream, butter, meat and other fats.

While some low-carb plans allow for saturated fats, others call for lean proteins, whole grains, fruits and vegetables. It all depends on the rigidness of the plan you select. Low-carb lovers report weight loss, better energy levels, balanced blood sugar and improved mental acuity.

Although there is research which proves a low-carb program has a positive effect on weight and lowering cholesterol, some experts warn that excess amounts of saturated fat can be harmful. Also, because dieters must get rid of entire food groups, it can be difficult to stick to the program over a long time. 

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Cheat to Lose Diet

Cheaters seriously do prosper, and they prosper well when following the Cheat to Lose diet plan. By using the planned cheating method, dieters are able to stay away from the negative metabolic adaptations that can often hinder weight loss.

Cheat to Lose maintains it is on the market that has been specifically designed to work with the body, both on physical and psychological levels, instead of against it.  Cheating enables people to lose by manipulating a very powerful hormone called leptin.  Leptin, also known as the hormone centered around “anti-starvation”, is the main thing that works with the brain to preserve body fat when food intake is low. 

Unfortunately, leptin levels plummet quickly when dieting (by about 50% after only one week), which in turn decelerates fat loss.  For these reasons, it only generally takes a few weeks before most individuals fall off a diet – the results just are not motivating enough to warrant the sacrifice. 

And while it only takes around a week to see such a significant decline in leptin, it only takes a single day of “splurging” to bring levels of this fat-burning hormone back to baseline.  And for those who worry that a day of dietary defiance will nullify recent progress, have no fear – leptin levels rise more quickly than lost fat is able to regenerate.  By implementing regular dietary cheating, results actually occur faster than with restrictive dieting, consistently, week after week.

The Cheat to Lose plan allows for a nice array of variety -- from steak to chicken and fish and things that are typically “off-limits” like breads, pastas, rice, and potatoes.  Because the research has shown leptin to be highly correlated with carbohydrates, we strategically manipulate carb intake during the week to keep leptin levels high even when not cheating.

Yet there are rules, such as never stuffing yourself to the point of discomfort – that’s not the purpose of the Cheat Day; it’s supposed to be something you enjoy, not regret.  Besides that, there are not any limits on the types of foods that folks can cheat with.

Eat until you are moderately full and then hit up your next craving when you are hungry again.

During the first three weeks, known as the Priming Phase, expect to lose from 7 to 12 pounds. After moving on to the Core Phase, weight loss usually is about two pounds and two inches every seven days. 
The kinds of foods depend on the day, but the typical structure is the main 3 meals with snacks in between. There is protein with each meal to keep blood sugar under control and there are also plenty of healthy fats and a variety of carbohydrates again depending on the day.  Here is just one example from the 12 weeks of meal plans included in the book:

Breakfast  Pumpkin Pancakes
Snack   Café Mocha Protein Smoothie
Lunch   Oven-Roasted Turkey and Cumber Sandwich
Snack   Blueberry Cobbler Parfait
Dinner   Zucchini Parmigiana

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Soy Diet

Soy has become the wonder food of the decade. A healthy source of protein, soy doesn’t contain the saturated fat that is found in many animal proteins. Studies show that eating four servings of soy a day reduces cholesterol and lowers the risk of heart disease.

The most prominent forms of soy are tofu, soymilk, soy flour, textured soy protein, tempeh and miso. They can be used as substitutes in recipes that are normally made with some sort of animal protein. To favorably impact heart health, the Food and Drug Administration recommends 25 grams of soy a day. Four ounces of tofu has 13 grams of soy protein while a one-ounce glass of soymilk contains 10 grams of protein.

For those unfamiliar with the tastes of soy, gradually introduce it into the diet by using soy flour in place of white flour. Use soymilk with breakfast cereals or when preparing baked goods. Add tofu into a stir-fry or enjoy it on crackers.

While the popularity of soy has increased over the years, the verdict is still out as there are concerns over the food among the medical community. Soy contains a hemagglutinin which causes red blood cells to clump together. It also has goitrogens, substances that interfere with thyroid function. Research suggests that diets which gets rid of meat and dairy and replace them with soy lead to mineral deficiencies.

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Protein Power

Protein Power is another example of a weight-loss program that jumps on the low-carb bandwagon. This diet simply espouses the virtues of low-carb living. Dr. Michael and Mary Eades founded this “adequate protein diet” that asserts that insulin is the main contributor to obesity.

According to the Eades, the fat that a person consumes has little to do with weight gain. It is carbohydrates that contribute to additional weight. Getting rid of the carbs and the problem is solved. Restricting carbs makes for lower insulin levels, that in turn burns the fat being stored in fat cells. When someone consumes carbohydrates, fat and protein, the carbs are then burned off but the fat remains resulting in weight gain.

The dieting routine may sound a lot like Atkins, however, in general it is less restrictive.

Dieters who choose to follow Protein Power choose from a selection of recommended fats like butter. To figure out how much protein should be consumed daily, divide body weight by 0.6 grams. As for carbohydrates, consume no more than 30 grams on a daily basis. Dieters will work up to 55 grams per day over time. The Eades do not recommend going below 850 calories, though the amount of calories eaten daily will vary from person to person,.

The list of suggested foods include: chicken, beef, pork, turkey, wild game, small portions of fruit, eggs, non-starchy vegetables, small amount of dairy products, grains and dried beans. Generally it is recommended to avoid bread, rice, carrots, bananas, cereals, pasta, corn, lima beans, peas, popcorn, too much fruit and juice and refined sugars.

Sticking to the protein-rich, moderate-fat, low-carb will increase energy levels before a week and correct blood sugar levels and lower blood pressure and cholesterol by three weeks. The Protein Power plan also has a positive effect on fighting heart disease, diabetes and gout.

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Diabetes Diet

The right kind of nutrition is key for people suffering from diabetes. It is a factor which can actually help manage the disease and at the same time prevent the dangerous complications that frequently arise in diabetics. It is crucial to keep blood sugar levels stable. This can be done by consuming the same amount of food at the same times every day.

Having a balance in blood sugar levels is important in preventing diabetes complications. Some of these guidelines to having a healthy diet include limiting intake of sweets, frequently eating, watching the amount of carbs consumed, consuming whole grains, fruits and vegetables, eating less fat and cutting back on the consumption of alcohol. All of these aspects can help get rid of some of the problems that are associated with diabetes. 

When looking for a healthy eating routine, the diabetes diet should aide followers in achieving their goal weight, maintaining a normal blood sugar level and help to cut back on foods that lead to heart disease.

For some who live with diabetes, the glycemic index is a valuable tool when planning meals. Foods are given values based on the impact they have on blood sugar. Foods with a high glycemic index help to increase blood sugar levels as opposed to foods with a low glycemic index.

In certain instances, diabetics prefer to use the exchange system where foods are broken into categories, which include fruits, starches, meats, meat substitutes and fats. One serving per group is known as an exchange. Every exchange has equal protein, carbs, fat and calories, along with having the same effect on the blood sugar. With the exchange system, individuals take an exact number of servings from each food group based on their personal needs.

According to the American Diabetes Association, 50 to 60 percent of calories consumed daily should be from carbohydrates, 12 to 20 percent from protein, and no greater than 30 percent from fat.

While there is not a single specific diet for people that have diabetes, there are recommended guidelines from the American Dietetic Association. One would be to pay careful attention to carbohydrate intake. Eat six or more servings of starches each day including starchy vegetables, bread, and cereal. Add beans and corn to casseroles or salads for an extra boost.

Consume five fruits and vegetables each day. Enjoy a piece of fruit as a snack or toss veggies into stews, side dishes or soups. Also, limit the number of sweets and sugars consumed to once or twice a week at most.

Fruits and veggies are very important since they are rich in soluble fiber which slows down the absorption of glucose from the intestines. Also, Beans keep blood sugars level. Whole grains, bran, and nuts have insoluble fiber which cleans out the lower gastrointestinal tract.

People who suffer from diabetes should consult with their doctor or a certified diabetes educator to verify that  the meal plan they are following is suitable for their condition.

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5 Day Miracle Diet

 

This refers to regiments of stabilized blood sugar and consistent weight loss. But like many kinds of diets, there is a catch. First off, it is impossible to lose the weight in five days. But one can stabilize their blood sugar levels. That's the theory behind this "miracle" working diet.

In Puhn's own words, you'll eliminate all of your cravings for junk food prior to five days of starting this diet by following the guidelines. Once these kinds of cravings are gone, you're sure to lose weight, she says.
The 5-Day Miracle Diet hones in on two factors: the time one eats at and the types of foods they eat. These are the contributors to blood sugar spikes throughout the day, which forces individual to binge eat. Controlling blood sugar is crucial and makes one less likely to reach for some M&M's or a Krispy Kreme donut. By getting rid of these cravings, the overwhelming desires for starch, sugar, alcohol, caffeine, and fat will slowly disappear.

Breakfast means one serving of protein and one serving of starch. Consume a “hard chew” snack like celery, apples, or pears within two hours of breakfast. Eat another “hard chew” snack within two hours of this inital snack or enjoy a serving of protein and a serving of vegetables during lunch.

Ideally, the snack during the afternoon should be a hard or soft chew, from a fruit high in sugar. For dinner, the meal should include both proteins and vegetables. The plan allows for a minimal consumption of whole grains, starchy vegetables, beans or potatoes on alternating days.
This “miracle” worker comes with a heavy price. There are some strict rules for using Puhn's 5-Day Miracle Diet. To name a few... One has to eat within a half hour after they wake up, unless they are exercising. One must also switch between hard chew and soft chew snacks at exact times during the day. Lunch has got to be consumed prior to 1 p.m. and dinner should be eaten no later than 6 or 7 p.m. Afternoon snacks must be spaced out no more than three hours apart. Yogurt, bananas, and bagels are completely off limits. Even just one misstep and it is back to square one.

The "loss" on the scale is quite predominantly water. The diet is very low in calories and does not give the nutrients essential for optimal health. Like many other weight-loss resources that promise a quick fix, the 5 Day Miracle is one that could possibly be hazardous to someones health and is extremely tough to handle over a long period of time.

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