Diet Programs - The Basics by John Mac
Diet Programs - The Basics by John Mac
Atkins Diet Program The Atkins diet program is based on the
principle of switching your body to burn fat instead of
carbohydrates to obtain energy. It is a life change rather than
a diet program, as in order to keep the pounds off you need to
stick to the recommended way of eating.
The main difference to other diet programs is in what you are
allowed to eat ie eggs, meat including beef, pork, turkey,
chicken, duck, wild game, veal & lamb also fish such as
shellfish. Fats are also permitted ie butter, olive oil &
mayonnaise, certain cheeses are also permitted.
You must drink lots of water, only de-caffinated coffee & will
need to take vitamin supplements including minerals. You must
also exercise every day, no need to do a marathon however, a
brisk walk will suffice. You are encouraged to eat enough to
satisfy your appetite but you must not overeat.
You must not drink alcohol. You must not cheat; it takes 2-3
days for the body to switch from burning carbohydrates (in the
form of glucose) to burning fat, so if you cheat you are back to
day 1.
You cannot eat the following:
Sugar in any form, corn syrup, honey or maple syrup. Milk or
Yogurt - a limited amount of cream is allowed. Fruit & fruit
juice. Flour products (bread, pasta, crackers etc) Grains or
cereals. Beans and legumes. Starchy or high sugar vegetables
such as potatoes, yams, corn, peas, parsnips, beets & carrots.
Sweet condiments such as most ketchups, bbq sauce & balsamic
vinegar. French dressing & thousand island dressing. Cottage
cheese, farmers cheese & other fresh cheeses. Nuts & seeds.
Diet Program Pro's Lots of popular foods are permitted & you can
have snacks between meals. No need to starve and are encouraged
to eat when hungry.
Diet Program Con's Must stick to diet for good to keep off
unwanted pounds. No breaks or cheat days allowed. May not be
suitable if you can't go without coffee or alcohol.
South Beach Diet Program Similar to the Atkins diet prgram in
that it changes the way you eat whilst still allowing plenty of
popular foods such as meat, fish & eggs but you can also eat
cheese & vegetables.
You can have 3 meals a day & even 2 snacks a day. You can also
have dessert & diet soda. You are not allowed any alcohol for an
initial 2 week period but after that you are allowed to drink
wine. After an initial 2 week start where what you can eat is
limited you can start to phase some of your favourite foods back
into your diet. Its all about eating "good carbs" instead of
"bad carbs".
Diet Program Pro's
Based on a healthy way of eating rather than a diet. Many of
your favourite foods are probably still allowed. Some alcohol ie
wine is allowed.
Diet Program Con's You may find the first couple of weeks
particularly hard due to what you can eat being limited.
Zone Diet Program Developed by Barry Sears a biochemist, the
Zone Diet is about controlling your insulin level through a
balanced diet of carbohydrates, proteins & fat, also known as
the 40-30-30 diet (40% carbohydrates, 30% Proteins 30% fat).
Once again it is a way of living rather than just a diet with 3
stages geared to make you lose weight, control hunger & have
more energy. It is based on consistent insulin levels with the
supplementation of high dose fish oil.
The Zone diet encourages eating regularly throughout the day &
eliminates many jink foods such as sweets & chips.
The "Zone" refers to being in a physiological state in which
hormones, governed by the food you eat, are in a zone which is
neither too high nor too low.
Diet Program Pro's Balanced diet rather than cutting out foods
you may enjoy.
Diet Program Con's The reasoning behind the diet can be quite
technical & therefore many people may disagree about its merits.
Mediterranean Diet Program Not a diet as such but simply a way
of eating for hundreds if not thousands of years followed by
people of countries bordering the Mediterranean such as Greece,
Southern Italy, parts of North Africa & the Middle East.
It is well known that people from these areas have a lower
incidence of heart disease; this is believed to be due to over
half of their fat intake being from monounsaturated fat (mainly
from olive oil) as opposed to saturated fat, prominent
elsewhere. Saturated fat is known to raise cholesterol levels.
The basic diet followed is one that has a low consumption of red
meat, low to moderate consumption of sweets, fish, eggs & dairy
products except cheese & natural yogurt, a high consumption of
fresh fruits & vegetables & a higher consumption of breads,
pasta, rice, potatoes & couscous. Water & red wine (in
moderation) are taken with meals.
Diet Program Pro's Not a "fad diet" but a traditional way of
eating with known health benefits.
Diet Program Con's None as such apart from if you are unable to
obtain fresh fruit & veg.
Weight Watchers Diet Program There are 2 main diet programs for
you to follow; one a points system where all foods are allocated
points according to their calorie, fat & fibre content. You are
allowed to use up (or consume) a set number of points per day.
The other diet program is a no points system which allows you to
eat from a range of wholesome foods without having to count the
calories.
The weight watchers diet program can be followed online as well
as offline through regular local meetings where you will get not
just tips & guidance but the support & encouragement of fellow
weight watchers.
Diet Program Pro's On the points system you can eat what you
like as long as you stick to the number of points. The meetings
can help to keep you motivated.
Diet Program Con's Offline meetings may not be practical for
you. The points system may leave you feeling hungry.
(c) John Mac 2006