Banana Diet

When the Morning Banana Diet was promoted on the Japanese social networking site ‘Mixi’ in March 2008 it became so popular that it resulted in a nationwide banana shortage.

The diet was created by Hitoshi Watanabe who has studied preventative medicine and his wife Sumiko who is a pharmacist.

The Morning Banana Diet Basics

The creators of the Morning Banana Diet claim that eating only bananas and drinking room temperature water for breakfast leads to weight loss regardless of what is consumed for the rest of the day.

The diet is extremely simple and easy to follow however many Japanese have reported rapid weight loss when experimenting with this diet.

One of the reasons why the diet may work is that bananas are said to improve digestion and boost metabolism. Another possibility is that bananas are high in resistant starch, which is a type of fiber that can promote the feeling of fullness and may block the absorption of some carbohydrates.

The reason why the water has to be room temperature is not certain but many theories have been speculated on the Internet such as that it improves digestion or reduces hunger.

Dieters are also advised to eat their evening meal before 8pm and to avoid desserts after dinner. If feeling very hungry it is acceptable to have a piece of fruit.

Aside from eating bananas for breakfast and avoiding late night eating another rule of the diet is that you must go to sleep before midnight every night. The rationale behind this advice is sound as scientific studies show a relationship between sleep deprivation and obesity

At all times dieters should follow the Japanese principle of eating until only 80% full.

Dairy products and alcohol are also not allowed on this diet. In addition the only beverage that may be consumed with meals is room temperature water.

Recommended Foods

Bananas – must be raw, not cooked and not frozen.

Sample Diet Plan

Breakfast One or more bananas (as many as desired until full) One glass lukewarm water

Lunch Meal of choice

Afternoon Snack A small sweet snack is allowed around 3pm if hungry

Dinner Meal of choice but must be eaten before 8pm No dessert

7 Day Diet

The Seven Day Diet is a fad that continues to circulate despite being very unbalanced. This diet is a simple 7 day plan that emphasizes a different food group each day. The origin of this diet is unknown.

7 Day Diet Plan

Monday
Eat as much fruit (and juices) as you wish of any fruits, except bananas.

Tuesday
Eat all of the vegetables (and vegetable soup) that you wish.

Wednesday
A combination of Monday & Tuesday (i.e. fruit – except bananas, juices, vegetables, vegetable soups).

Thursday
Eat 5 bananas and drink 5 glasses of whole milk. Some versions say 8 bananas and 4 glass of milk.

Friday
Eat 4 steaks of meat (3 ounces each – beef/chicken/fish) with unlimited green vegetables.

Saturday
Eat 4 steaks of meat (3 ounces each – beef/chicken/fish) with unlimited green vegetables.

Sunday
Eat 4 steaks of meat (3 ounces each – beef/chicken/fish) with unlimited green vegetables.

5 Factor Diet

5-Factor Diet, by Harley Pasternak, is a super-sized (256 pages in hardcopy) expansion of the dieting section of his 2004 book 5-Factor Fitness, which is based around the factor 5 – 5 meals a day, 5 workouts a week of 5 exercises each. He also has just released his new 5 Factor World Diet which incorporates healthy eating habits from around the world.

The book includes over 40 pages of recipes for sample meals.

The principles outlined are:

1. Eat 5 meals daily.
2. Follow the 5 criteria for each meal.
3. Spend 5 minutes in preparation for each meal, using only 5 ingredients.
4. Workout 25 minutes 5 days a week for 5 weeks.
   
5. Indulge in a weekly ‘cheat’ day.

5 ‘Fat-loss’ keys

1. Metabolism — faster metabolism burns more calories, hence less fat.
2. Exercise — stay in the fat-burning zone and build lean muscle.
3. Right calories — consume foods with the right kind and amount of calories.
4. Glycemic Index — low-GI foods keep blood-sugar levels steady.
5. Rest and recovery — promote growth hormone for muscle condition, and reduce cortisol (‘stress’ hormone).

5 Criteria for each of 5 meals per day

1. Low-fat, quality protein
2. Low-GI carbohydrate
3. Fiber
4. Healthy fat
5. Sugar-free beverage

Sundays are considered a ‘cheat day’ – eat what you like, while sticking to the 5-meals principle.

Meal Guidelines

Breakfast

Sugar-free cereal with at least 5 grams of protein and 5 grams of fiber per serving,(eg Kashi Go Lean!), with some fresh fruit like strawberries or blueberries. Use non-fat cottage cheese or sugar-free yogurt in place of cereal for a change.

For something warm, use egg whites as a base for a low-fat omelette, or try the Apple-Cinnamon Oatmeal Frittata.

For hot cereal, make some oatmeal and blend in a scoop of whey-protein powder.

Lunch

Soups & salads, with no-flour bread or tortilla for open sandwiches or wraps, or a rice cake.

Dinner

Lean chicken/steak/fish for protein, and fibrous, moderate-GI carbs in vegetables like wild rice, squash, sweet potato, broccoli, spinach, or cauliflower.

Check out other low calorie recipes here.

Sample 5-Factor Meal Plans

Sample 1	Food	Protein	Carbohydrate
Breakfast	Apple-cinnamon oatmeal frittata	Egg whites	Dries apples
Morning Snack		Nonfat cottage cheese	Apple
Lunch	Curried chicken salad	Chicken breast, nonfat yogurt	Slice of no-flour bread
Afternoon Snack		Veggie salami, nonfat cheese	Brown rice cake
Dinner	Lemon salmon	Salmon	Quinoa, side salad
Day 2
Breakfast	Cereal	Skim milk	Kashi Go! Lean cereal
Morning Snack	5-Factor protein shake	Whey protein	Frozen berries
Lunch	H-P’s Big-City Chili	Lean ground beef	Mixed beans, stewed tomatoes
Afternoon Snack		Smoked salmon, nonfat cream cheese	Slice of no-flour toast
Dinner		Grilled chicken breast	Wild rice, broccoli
Day 3
Breakfast	5-Factor frittata	egg-whites, nonfat cheese, chicken	bell pepper
Morning Snack	Cinnamon apple treat	Nonfat yogurt	apple
Lunch	5-Factor Reuben	Turkey pastrami, nonfat cheese	Sauerkraut, no-flour bread
Afternoon Snack	Jerky	beef, turkey or salmon	1 piece fruit
Dinner	Asian wraps	Ground chicken breast	Shiitake mushrooms, Boston lettuce
Day 4
Breakfast	5-Factor french toast	Egg whites, nonfat milk	2 slices no-flour bread
Morning Snack		Nonfat yohurt	Peach
Lunch	Turkey stew	Turkey breast	Sweet potatoes, tomatoes
Afternoon Snack	Thai Egg Strips	Egg whites	Shallot, scallion, red chili
Dinner		Fillet of Tilapia	Spaghetti, squash, sidesalad
Day 5
Breakfast	Cereal	Skim milk	Kashi Go! Lean cereal
Morning Snack	5-Factor Berry Shake	Whey protein	Frozen berries
Lunch	Chef salad	Turkey breast, boiled egg whites, nonfat cheese	Romaine lettuce
Afternoon Snack		Nonfat French onion/sour cream dip	Celery sticks
Dinner	“I can’t believe it’s not Pizza” Pizza	Veggie pepperoni, nonfat cheese	Flourless wrap, tomatoes
Day 6
Breakfast	Breakfast Burrito	Egg whites, veggie bacon, nonfat cheese	Flourless wrap, salsa
Morning Snack		Nonfat cottage cheese	Pear
Lunch	Mediterranean Tuna Salad	Albacore Tuna, chickpeas	Tomato, lettuce
Afternoon Snack		Turkey breast slices, nonfat cream cheese	Lettuce, green pepper
Dinner		Grilled chicken breast	Sweet potato, peas

4 Week Detox Plan

The 4-Week Ultimate Body Detox Plan was created by holistic nutritionist Michelle Schoffro Cook. Her program uses many forms of natural therapies to restore your body’s functioning including nutrition, herbal medicine, exercise, acupressure, meditation and massage.

Cook states that the four-week program is designed to provide a thorough cleansing that is much deeper than many of the other detox programs currently available. You will systematically cleanse the various organs and systems of the body in a specific order that Cook says will produce the best results.

4 week Detox Diet Basics

The program is broken down into four phases:

• Phase 1: Cleansing the kidneys and bowels
• Phase 2: Cleansing the lymphatic system (this will help with cellulite as well)
• Phase 3: Cleansing the liver and gall bladder (and you will break down fatty deposits in your body too)
• Phase 4: Cleansing the blood, lungs and skin

The basic dietary structure is similar for all the phases with the major difference being that specific herbal teas and special foods are recommended to affect the target organs. For example, in phase one, where the focus is on the kidneys, you will drink cranberry juice, dandelion tea and buchu tea. You will also eat one or two organic apples each day.

Throughout the program each morning starts with fresh lemon juice in warm water and a fiber supplement. From breakfast until noon dieters are encouraged to limit their intake of food to fresh juices, fruits and fruit smoothies.

Lunch should consist of a large salad with an emphasis on leafy green vegetables. Dinner will also include a salad as well as other dishes such as soups and vegetarian main dishes. Recipes are also included for healthy desserts.

Certain foods are to be strictly eliminated such as caffeine, alcohol, sugar, wheat, processed foods, fried foods, salt, meat and dairy products. Organic eggs are the only animal product allowed however their consumption should be limited to three per week.

Dieters are encouraged to drink lots of water. The nutritional supplement, Cellfood, is to be added to three cups each day. Cook says that Cellfood is an essential aspect of the program because it helps to flush out the toxins that are stirred up and eliminated from the fat stores and internal organs of the body.

Cook also recommends the use of a multivitamin and mineral, digestive enzymes, acidophilus and a green food supplement daily.

Recommended Foods

Almonds, apple, artichoke, avocado, banana, beets, blueberries, cabbage, carrots, celery, cherries, cranberries, flaxseeds, garlic, grapefruit, kale, legumes, lemons, olive oil, onions, raspberries, seaweed, spinach, watercress, watermelon.

Sample Diet Plan

On rising Juice of ½ lemon with warm water

After rebounding exercise 1 teaspoon psyllium husks and 1 teaspoon pectin in 1 ½ cups water or unsweetened juice.

Breakfast Smoothie made with fresh papaya, pineapple and banana

Morning Snack Fresh berries

Lunch Large green salad with tomato, red pepper and avocado Balsamic vinaigrette

Afternoon Snack Celery sticks with almond butter

Dinner Large mixed salad Moroccan vegetable and wild rice soup

Evening Snack Orange, date and nut balls

4 Day Diet

The 4 Day Diet was written by Dr. Ian Smith who is also the author of the Fat Smash and Extreme Fat Smash diets.

Smith claims that this program will help dieters to avoid the common pitfalls of dieting including boredom, not allowing treats, too much repetition, and plateaus.

4 Day Diet Basics

The 4 Day Diet is not simply a diet that lasts for four days but rather it consists of seven separate dieting modules that last for four days each. Smith claims that it is much easier for you to focus on what you are eating for the next four days rather than what you will and will not be eating for several weeks.

Another purpose of the different modules is that of increasing variety in the meal plan so you don’t get bored eating the same foods all the time. In addition it has the benefit of keeping the metabolism working well because the body is kept guessing and it doesn’t have time to adapt to the diet.

The seven dieting modules include:

• Induction (detox/cleansing)
• Transition (to reintroduce all food groups)
• Protein Stretch (to avoid plateaus)
• Smooth (when you can have some formerly forbidden foods like pizza and French fries)
• Push (the sprint just before the final stretch, back to a stricter eating plan)
• Pace (a comfortable module for you to catch your breath)
• Vigorous (the final module to lose those last few pounds)

Dieters can follow the diet plan through the seven phases for a one month program but it is also possible to create a customized program where you start with the first two phases and then do the other five in which ever order you like.

Smith places a great deal of emphasis on the psychological factors that are essential for successful dieting and says that losing weight is 80% mental and 20% physical. Dieters are provided with instructions on how to use tools like goal setting and visualization as well as with practical strategies for avoiding temptation.

Recommended Foods

Fruit, vegetables, low fat dairy, lean protein, whole grains, legumes, nuts, avocado, low calorie salad dressing.

Sample Diet Plan

The meal plans vary dramatically throughout the different segments. The following is a sample daily food list for the ‘Induction’ phase.

2 cups coffee. Limit sugar to one packet and cream or milk to one teaspoon per cup.

2 cups of raw or cooked green leafy vegetables.

1 cup freshly squeezed lemonade with no more than a tablespoon of sugar.

1 tablespoon psyillium husk.

4 servings of fruit.

6 oz plain fat free yogurt.

2 cups green garden salad with 3 tablespoons fat free dressing.

1 cup cooked beans (chickpeas, lentils etc.)

1 ½ cups cooked brown rice

Unlimited plain water

3 Hour Diet

Jorge Cruise is famous for his “8 minutes” series. A renowned fitness trainer, Cruise has capitalized on the popularity of short workout routines. The 3-Hour diet is a logical extension to his fitness routines, bringing in a diet regime to suit the average consumer. Note: Sometimes the author has been erroneously called George Cruise.
Eat Every 3 Hours

The 3 Hour diet is all about meal frequency. By eating every 3 hours, blood sugar levels will be more consistent and the bodies metabolism will remain in a heightened state.

For most people this will equate to about 5 meals per day – breakfast, lunch, and dinner – with two snacks in between. The 3-Hour diet addresses processed and fast foods – and much of the sales pitch of the book is about being able to lose weight and still eat some “junk” foods.

Food groups should always be combined – i.e. protein should be eaten with carbohydrates and fat (and fruit and vegetables where possible). Cruise recommends drinking 8 glasses of water per day.

3 Hour Diet Plan

Breakfast McDonalds Egg McMuffin, 1% milk & apple Lunch Lean Cuisine Cheese cannelloni, side salad with nonfat dressing Dinner 1 small baked potato, 3oz grilled chicken, 1tsp butter, 1 cup green beans Treat 12 M&M’s Sample Snacks – Pria Double Choc bar and Nabisco 100 calorie Oreo cookie snack Freebies – 1 diet coke, 1 coffee, 1 non dairy creamer

Another example

For breakfast, a ham and cheese omelet, bread and lots of fruit.
Three hours later, a Pria bar. Three hours later, a lunch of beef enchilada, rice and a salad with regular dressing. Three hours later, a snack like fruit or a few cookies. Three hours later, dinner; salmon, rice, veggies, and three hours later, dessert, like chocolate mousse.

Diet, Exercise, and Eat Often

The principles of correct nutrition, appropriate exercise, and frequent eating are an effective strategy for losing weight. However the 3-Hour diet tries to be too popular at times. The book describes a method to pick appropriate portion sizes – rather then rigidly counting calories – but later goes on to restrict portion sizes to certain calories!

The by-line of the book also criticizes low-carb diets claiming that they do not work. This is a cheap shot as low-carb diets do work for some people (particularly those who are carbohydrate sensitive).

The 3-Hour Diet will be useful to many who are just beginning the journey of understanding nutrition and weight management – but it is only a beginning.

Many feel that the inclusion of so many processed foods is a sell-out – as healthy nutrition often includes only the most un-processed foods. Weight loss and nutrition are two separate but related issues. Fast food should always be a last-resort food – not a daily staple.

However for many people a diet like this is far more approachable than one that suddenly restricts food or calls for dramatic changes.

Program Costs

3 Hours to a Better Body?

The author makes some outrageous claims – such as “burn 2 pounds of fat per week, with belly fat first”. Such a comment is completely false, as it is not possible to spot reduce body fat – it will burn off from all over the body, and is different for each person. Also, as is most weight loss diets, the body will eventually plateau – and many diets such as the 3-Hour diet seem to conveniently ignore this pattern.

The Three Hour Diet will be popular, but in the end offers very little in new science or nutrition.

3 Apple a Day Diet

The 3-Apple-a-Day Plan: Your Foundation for Permanent Fat Loss was created by Tammi Flynn, a registered dietitian and Group Training instructor at Gold’s Gym in Washington.

Flynn discovered that when one of her clients ate an apple before each meal without changing anything else, she was able to break a weight loss plateau. Flynn experimented with this approach with her other clients and witnessed incredible results, with typical weight losses of seventeen pounds in twelve weeks.

Three Apple Diet Basics

The foundation of the 3-Apple-a-Day Plan involves eating an apple before each main meal. The idea is that the fiber in apples makes you feel full and the sweetness satisfies cravings.

In addition to eating apples dieters follow a food plan that is very similar to the South Beach Diet with a relatively low intake of carbohydrates and reduction of saturated fats. Refined sugars are to be eliminated while low glycemic index carbohydrates are emphasized.

Dieters are advised to consume 4-5 small meals daily, which should be based on healthy foods that are low in fat. Each meal or snack should also contain a source of lean protein because this has been shown to reduce appetite and improve weight loss.

In addition to eating three apples a day dieters are advised to include six servings of other fruits and vegetables. This will allow you to reduce your intake of calories without experiencing hunger.

Recommended Foods

Apples, low fat cottage cheese, low fat yogurt, eggs, chicken breast, turkey, lean beef, salmon, oatmeal, brown rice, broccoli, lettuce.

Sample Diet Plan

Breakfast Apple Cheese omelet 1 cup cooked oatmeal

Morning Snack ½ cup cottage cheese ½ cup nonfat yogurt

Lunch Apple Grilled chicken breast 2 cups steamed broccoli ½ cup brown rice

Afternoon Snack Cappuccino shake

Dinner Apple Grilled salmon Green salad

21 Day Diet: Montel Williams

Emmy Award-winning talk show host, Montel Williams, is the author of Living Well: 21 Days to Transform Your Life, Supercharge Your Health, and Feel Spectacular. In this book he aims to help readers convert to a healthier lifestyle by incorporating some basic diet and fitness practices.

After being diagnosed with multiple sclerosis, Williams began to explore dietary methods of healing. He came to the conclusion that the basis of good health involves eliminating junk food and maintaining a very high intake of fresh fruit and vegetables.

By employing the simple principles outlined in the book Williams has reduced his symptoms of multiple sclerosis by 30-40% and has been able to stop taking antidepressant medication.

21 Day Diet Basics

Williams says he doesn’t like the word ‘diet’ and instead likes to call his plan an eating regimen. He asserts that this is a lifestyle change and something that you need to do for the rest of your life.

He advises dieters to eliminate junk foods and processed foods. He says, “Try to reduce the amount of man-made garbage that you put in your body. And guess what? You’ll start feeling better.”

The foundation of Montel Williams’ eating regime involves eating as many colorful fruit and green vegetables as possible. He is a proponent of green smoothies, a blended combination of fruit and green leafy vegetables.

He starts every morning with a green drink, which he rotates with ingredients such as apples, oranges, peaches, spinach, lettuce, beets and mango. Williams says green smoothies are the “blast of nutrition and energy that helps power me through the day”.

The 21 Day Diet also recommends adhering to a Mediterranean style diet that includes a high intake of olive oil, whole grains, nuts and seeds, and eating more fish rather than red meat.

The book also includes food and exercise diaries that are designed to guide you through the process of changing your lifestyle and to track your progress.

Recommended Foods

Fruit, vegetables, green smoothies, green juice, sweet potatoes, brown rice, quinoa, nuts, seeds, avocado, salmon, lean turkey, lean beef, olive oil, canola oil, raw chocolate, goji berries.

Sample Diet Plan

Breakfast Green juice (cucumber, celery, chard, kale, green apple and lime)

Morning Snack Smoothie with banana, oranges and romaine lettuce

Lunch Red miso soup Poached wild Alaskan salmon

Afternoon Snack Trail mix with sunflower seeds, cashews, raisins and goji berries

Dinner Stir-fried chicken with bok choy Steamed brown rice

1500 Calorie Diet Cookbook

1500 Calorie Diet Cookbook is written by Nancy Hughes, who is also the author of The 1,200-Calorie-a-Day Menu and has created recipes for Weight Watchers, the American Diabetes Association and the American Heart Association.

This book provides a large selection of recipes that are suitable for a reduced-calorie diet without requiring dieters to sacrifice flavor and variety. Hughes created the recipes with the goal that they will be both low-calorie as well as delicious so that you will find it easy to stick with your diet.

1500 Calorie Diet Basics

Hughes believes that meals should be fast and easy to prepare, as well as being healthy and tasty. There is a lot of variety included in the recipes in the book so that you should be able to find meals and snacks that appeal to you regardless of your food preferences.

The recipes in The 1500 Calorie Cookbook are separated into sections for breakfast, lunch, dinner, dessert and snacks. For all of the recipes a calorie count and full nutritional information is provided.

The main meals provide 350 calories and the snacks and dessert recipes provide 150 calories. Each day dieters select three main meals, two healthy snacks and one dessert to bring the total calorie intake to 1500.

Recommended Foods

Fruit, vegetables, oatmeal, pancakes, waffles, tortillas, eggs, pork, chicken, fish, beans, light mayonnaise, diet margarine, fat-free milk.

Sample Diet Plan

Breakfast Canadian bacon stackers Bran muffin Cantaloupe wedge ¾ cup fat-free milk

Morning snack Double-stuffed devilled eggs

Lunch Chicken-goat cheese spinach salad and raspberry dressing

Afternoon Snack Tangy dill pita chips

Dinner Fish fillets and cream lemon-Dijon sauce New potatoes Sugar snap peas Romaine crouton salad

Dessert Feather-light chocolate raspberry almond cupcakes

1200 Calorie Diet

A diet based on 1200 calories daily is the recommended minimum for safe and healthy weight loss. This is because 1200 calories will generally provide an adequate nutritional intake for most individuals, yet still allows the reduction of calories to the level that most dieters require in order to lose weight.

Many diet plans for weight loss that are developed by nutritionists and health professionals are based on 1200 calories daily.

Diet Basics

This diet plan is centered around the concept of calorie control. If dieters are consuming less calories than they are expending then this will result in weight loss.

Dieters are to consume 1200 calories daily. This will involve the need to consult with either books or online resources that list the calorie content of each food.

Recommended Foods

There are no specific foods recommended on this plan however dieters are likely to experience a greater degree of success when the diet is based on fresh and unprocessed foods including fruit, vegetables, whole grains, legumes and lean proteins.

Sample Diet Plan

Breakfast 1 cup bran cereal 1 cup skim milk 1 banana

Lunch Tuna sandwich with whole grain bread and low fat mayo 2 cups raw vegetable crudités (carrot, red pepper, celery) 1 small apple

Afternoon Snack Nectarine Sparkling water with lemon

Dinner 3 oz grilled chicken breast ¾ cup steamed green beans Salad with 1 cup lettuce, ½ cup cherry tomatoes, ½ cup grated carrot 2 teaspoons olive oil and balsamic vinegar 1 fresh peach

Evening Snack 1 small pear

12 Steps to Raw Foods

In 1993 Boutenko and her family were all experiencing serious health problems ranging from asthma and diabetes to cardiac arrhythmia. Due to her concern about the side effects of pharmaceutical medications Boutenko began to search for natural solutions.

She learned about the raw food diet and she and her family started eating this way practically overnight. Almost immediately they noticed their health issues improved and after four months on the diet they all completed a ten-kilometer run.

Boutenko wrote this book to help readers to avoid the pitfalls of adjusting to a raw food diet as well as to maintain this way of eating as a long-term lifestyle.

12 Steps to Raw Foods Diet Basics

The diet that Boutenko recommends consists only of plant-based foods that have not been cooked or processed. The diet will include primarily fruit and vegetables with small amounts of nuts and seeds.

12 Steps to Raw Foods is known for introducing green smoothies to the general population, which are a blended combination of fruit and leafy green vegetables. She advocates the inclusion of green smoothies in the diet every day for their high content of protein and minerals, which are important for maintaining long-term health on a raw vegan diet.

Boutenko emphasizes the point that each person requires a different diet and she advises us to pay attention to cravings for natural healthy foods.

Conversely she says that cravings for cooked foods are more likely to be related to their addictive nature rather than a true biological need. She created a 12-step to raw foods program to help people overcome their addiction to cooked foods so that they will be able to successfully sustain a raw food diet.

• Step 1 – Becoming aware of the problem
• Step 2 – Nourishing your body to eliminate cravings
• Step 3 – Acquiring skills and equipment
• Step 4 – I love you no matter what you eat
• Step 5 – Avoiding temptations
• Step 6 – Getting support
• Step 7 – Gratitude and forgiveness
• Step 8 – Actualizing dreams
• Step 9 – Embracing other healthy habits
• Step 10 – Gaining clarity
• Step 11 – Searching for one’s spiritual mission
• Step 12 – Giving support to others

100 Calorie Diet

The 100 Calorie Diet is the creation of sisters, Tammy and Susie Trimble, who lost over 100 pounds following their diet plan. They claim that keeping track of calories in 100 calorie units is the easiest and best way to lose weight.
The authors state that you don’t have to eat low carb or low fat to lose weight. On their plan you can eat your regular everyday foods and still achieve success so long as you account for the calories. Foods are measured in 100 calorie portions and tools are provided to assist dieters in this task.

The basic concept is to continue eating the same foods as usual, but to become aware of serving sizes. The authors claim that this will increase your success of sticking with the plan because you will be able to eat the foods you actually enjoy.

A great emphasis is placed on overcoming the diet mentality and just concentrating on what you will be eating today. There is no need to worry that you are missing out on foods like bread, chocolate or pizza because on the 100 calorie diet you can have these foods every day if you like.

Deprivation is damaging on a psychological level, the authors state, and it also slows down the metabolism, but they also warn dieters not to let their ‘fat monster’ trick them into bingeing on unhealthy foods and sabotaging weight loss.

Women are permitted a calorie intake of 1500 and men 2000 calories daily. Dieters are advised to spend their calories wisely, to only eat high quality foods and not to waste calories on foods that don’t taste good.

An important aspect of the program is planning and dieters are advised to write down what they are going to eat each day in advance. The 100 Calorie Diet also includes questionnaires to help dieters identify obstacles to successful weight loss such as emotional issues and poor stress coping abilities.

Recommended Foods

Dieters are encouraged to select a well balanced diet. Whenever feeling hungry ‘free foods’ are permitted in unlimited amounts. These foods can also be added to meals if desired.

‘Free foods’ include: bell pepper, broccoli, butternut squash, cabbage, carrots, cucumber, green beans, lettuce, mushrooms, snow peas, tomato, zucchini, alfalfa sprouts, balsamic vinegar, bouillon, capers, carob, cocoa, pickles, hot sauce, salsa, diet soda, soy sauce, splenda and V8 juice.

Sample Diet Plan

Breakfast 1 cup corn flakes 1 cup skim milk 1 cup orange juice 1 tablespoon honey Herbal tea

Morning Snack 1 cup baby carrots 1 Tablespoon ranch dip

Lunch 3 oz turkey 1 oz Swiss cheese 3 slices whole wheat bread 1 tablespoon mayo Lettuce, tomato, onion and pickles

Afternoon Snack 1 cup plain yogurt 1 banana

Dinner 3 oz baked tilapia 1 cup pasta 2 cups mixed green salad 1 tablespoon olive oil Lemon and vinegar

10 Superfoods Cookbook

The 10 Things You Need to Eat: And more than 100 easy and delicious ways to prepare them is essentially a superfoods cookbook that highlights 10 simple superfoods you can include in your diet to improve your health. The authors say that their book is about balancing the “desire to eat food that tastes great and the desire to eat food that won’t kill you.”

It is written by Dave Lieberman, a Food Network chef, and Anahad O’Connor, who is a health reporter for the New York Times. They worked together to create recipes including 10 superfoods as well as to provide readers with information regarding the science that supports their health benefits.

10 Superfoods Diet Basics

The authors introduce readers to 10 superfoods that meet the following three criteria;

1. Have scientifically supported health benefits.
2. Easy to find in most grocery stores.
3. Versatile and can be incorporated in a variety of home-style meals.

One chapter is devoted to each of the 10 superfoods and provides historical information of their use, scientific details regarding their health benefits and a variety of recipes.

The idea is that you include these foods in your diet on a consistent basis in a way that is easy and delicious. To help you get started with this, each chapter includes recipes that contain just a few simple ingredients and require less than half an hour of preparation.

Throughout the book are included a variety of unique nutrition tips and interesting information about the 10 superfoods. The authors also explore a selection of other foods that they give “honorable mention” including pomegranates, turmeric and red wine.

Recommended Foods

Tomatoes, avocados, beets, spinach, quinoa, lentils, cabbage, fish, nuts, berries, pomegranates, turmeric, red wine.

Pros

• Encourages the intake of a variety of healthy foods.
• Food suggestions are supported by scientific research.
• Includes unique nutrition tips and interesting historical information.
• Based on commonly available foods.
• Recipes are simple and easy to prepare.

Cons

• Does not specifically address weight loss.
• Some of the recipes include ingredients that are not healthy such as processed sugar, vegetable oil, butter and cream cheese.
• Does not encourage exercise.
• Does not include a meal plan.

Conclusions

This 10 superfoods cookbook will appeal to dieters who enjoy learning about nutrition and healthy cooking. While it is not a nutrition or weight loss program, dieters will most likely improve their health and lose weight by incorporating the food suggestions and recipes into their daily routine.

Sample Diet Plan

Breakfast Oatmeal with cooked quinoa

Morning Snack Fresh blueberries

Lunch Crab and avocado over butter lettuce

Afternoon Snack Chocolate beet cupcakes

Dinner Cabbage cauliflower potato chowder Lamb chops with walnut-mint gremolata Roasted beets with anise, cinnamon and orange juice

Soda Raises Gout Risk

Over-consuming sugary drinks like orange juice and soda may increase your risk of gout, claims a new study in the Journal of the American Medical Association.

Causes of gout vary; medical conditions like obesity, metabolic syndrome, and high blood pressure may lead to gout, so can lifestyle factors such as poor diet and lack of physical activity. Genetics are also a factor.

Symptoms of gout may include redness and swollen joints, usually in the feet and big toes, resulting in pain, fatigue, and high fever.

Researchers found women who drank two or more cans of non-diet soda per day were,more than twicer as likely to develop gout compared to women who rarely drank soft drinks. Drinking 12 or more ounces of orange juice each day also increased gout risk, similarly to soda.

Women drinking one soda per day were 74% more likely to develop gout. And drinking 6 ounces of orange juice each day raised gout risk by 41%.

But the scientist point out the overall risk of getting gout is very low, over a 22 year period only 1% of the 79,000 study participants developed the condition.

An acute outbreak of gout will usually resolve within 5 to 7 days, but medications, like steroids, are often used to relieve symptoms.

Jackie Warner Diet

Celebrity fitness trainer Jackie Warner shares her successful approach to weight loss in the book, This Is Why You`re Fat (And How to Get Thin Forever). Warner says it isn’t your fault that you are fat, but that if you don’t do something about it then you are the only one to blame.

In this book Jackie Warner provides dieters with a program that allows for fast results, without the need for extreme exercise or deprivation. The Jackie Warner Diet will help you to discover the behaviors that are making you fat and give you the information you need to lose the weight and stay thin for good.

Jackie Warner Diet Basics

The book starts with a discussion about hormones and how they influence your tendency to lose or gain weight. Jackie Warner explains how we can control these hormones through diet and exercise, nutritional supplements and lifestyle strategies.

The program commences with a two-week jump-start where surprisingly no foods are restricted and you actually eat more food to lose weight. All you do is add in specific foods every day including eggs, oatmeal, certain vegetables, fruit, protein shakes, herb tea, water and lemon juice. This will change your body chemistry and satisfy your body’s requirement for nourishment.

Jackie Warner says, “Adding nutrient-rich foods into your diet will naturally curb your cravings for sugary and fatty foods. Your body starts correcting itself with these nutrients, and you will not crave junk food nearly as much. In fact, expect your cravings and desire for junk food to greatly decrease in fourteen days.”

In particular The Jackie Warner Diet targets sugar as a major cause of weight gain so nothing you eat is allowed to contain more than nine grams of sugar. You must read the labels on everything to ensure these limits are not exceeded.

After the first two weeks you then move on to the 5+2 food plan where you eat clean for five days then enjoy two treat meals on the weekend. You should aim for five small meals a day, with protein included with every meal or snack.

The Jackie Warner Diet includes guidelines for creating simple meals as well as complete menus if you love to cook. A sample food journal is provided to make it easy to keep track of your food portions.

Recommended Foods

Chicken breast, turkey, lean beef, salmon, shrimp, eggs, goat cheese, cottage cheese, low-fat cheddar cheese, Greek yogurt, oatmeal, whole grain bread, brown rice, vegetables, fruit, nuts, seeds, avocado, flax seed oil, salsa,

Recommended Foods

Chicken breast, turkey, lean beef, salmon, shrimp, eggs, goat cheese, cottage cheese, low-fat cheddar cheese, Greek yogurt, oatmeal, whole grain bread, brown rice, vegetables, fruit, nuts, seeds, avocado, flax seed oil, salsa, whey protein herb tea, decaf green tea.

Sample Jackie Warner Diet Meal Plan

Breakfast Goat cheese and tomato basil omelet 1 orange

Morning Snack 2 tablespoons almond or peanut butter 6 whole-grain crackers

Lunch Asian turkey lettuce wraps 1 banana

Afternoon Snack Grilled stuffed zucchini rolls

Dinner Cherry tomato salmon 1 cup cooked brown rice 1 cup steamed vegetables. 1 cup herbal tea

Exercise Recommendations

Jackie Warner says that ‘less is more’ in regards to exercise and that you can achieve great results in just 20 minutes a day with interval intensity training. The Jackie Warner Diet discourages crunches and other exercises that work on small muscle groups because they are relatively ineffective at burning calories.

, herb tea, decaf green tea.

Sample Jackie Warner Diet Meal Plan

Breakfast Goat cheese and tomato basil omelet 1 orange

Morning Snack 2 tablespoons almond or peanut butter 6 whole-grain crackers

Lunch Asian turkey lettuce wraps 1 banana

Afternoon Snack Grilled stuffed zucchini rolls

Dinner Cherry tomato salmon 1 cup cooked brown rice 1 cup steamed vegetables. 1 cup herbal tea

Exercise Recommendations

Jackie Warner says that ‘less is more’ in regards to exercise and that you can achieve great results in just 20 minutes a day with interval intensity training. The Jackie Warner Diet discourages crunches and other exercises that work on small muscle groups because they are relatively ineffective at burning calories.

Job Stress Raises Women’s Heart Risks

Women with stressful jobs have nearly twice the risk of heart attack as women with less stressful jobs, suggests a new study.

Symptoms of prolonged stress include headache, insomnia, depression, high blood pressure, upset stomach, anxiety, mood swings, and irritability.

Presented at the annual meeting of the American Heart Association, researchers found women with stressful jobs were 88% more likely to have a heart attack than women with easier jobs. They were also 43% more likely to need heart surgery.

The scientists analyzed survey data on more than 17,000 women, ages 50 to early 60s, working in the healthcare industry, who were currently enrolled in a 10 year study on cardiovascular disease.

Women who reported that their job required them to work “very hard” or “very fast” and have little say over their daily tasks were at increased risk of heart attack.

According to the researchers, the results highlight the importance of lowering stress in the workplace and finding ways to relax and unwind.

Healthy diet, exercise, getting sufficient sleep, stress management, and relaxation techniques, like hobbies, are all effective ways to help reduce stress.

Pomegranate Juice Lowers Kidney Infection Risk

Drinking pomegranate juice may help lower infections in kidney patients on dialysis, claims a new study presented at the American Society of Nephrology’s meeting in Denver.

Pomegranates and pomegranate juice have been linked to reduced risk of atherosclerosis, the hardening of blood vessels leading to cardiovascular disease.

Researchers found patients drinking a few cups of pomegranate juice every week lowered their chances of infections.

According to data, among 50 patients drinking pomegranate juice for one year, roughly two would need to go to the hospital at least twice, compared to patients not drinking pomegranate juice; 11 patients would require a trip to the hospital.

In the study, 101 patients were randomly assigned to drink a beverage with or without pomegranate juice. After drinking a half cup of juice over a year, participants drinking the pomegranate juice had fewer inflammatory molecules in their blood.

Pomegranates are a known source of antioxidants. Antioxidants have been proven to decrease the risk of cancer.

The intrigue surrounding the health benefits of pomegranates has lead to twenty-three clinical trials being ordered in 2010 on pomegranates effectiveness in against prostate cancer, diabetes, heart disease, lymphoma, the common cold, and other maladies.

Wealthy People in Poor Nations are More Obese

Rich people in developing countries are bearing the heaviest brunt of the obesity epidemic, suggests a new study.

In 2005, the World Health Organization (WHO) estimated that 1.6 billion adults, ages 15 and older, were overweight and at least 400 million adults were obese.

Writing in the American Journal of Clinical Nutrition, Harvard researchers found developing nations’ wealthy citizens were more likely to be obese than poor people, which is in stark contrast to U.S. trends, where lower income individuals tend to be fatter.

The WHO projects that by 2015, approximately 2.3 billion adults will be overweight and over 700 million adults will be obese.

For the study, researchers identified trends in the weights of more than half a million women across 54 developing countries between 1994 and 2008 and found people ranking in the top 25% of the population based on wealth had more than double the risk of being overweight, compared to the bottom 25%.

Researchers speculate that food is cheaper and easier for wealthy populations to afford and more upscale neighborhoods also have more restaurants.

But despite the obesity issues, the scientists found a significant portion of the population still suffered from being underweight.

Variety of Vegetables Lowers Lung Cancer Risk

Consuming five servings of fruits and vegetables each day may help lower lung cancer risk, especially if you eat a variety of fruits and vegetables, suggests a new study.

The World Health Organization estimates lung cancer causes 1.3 million deaths worldwide each year. Globally, cancer-related deaths total 7.4 million per year.

Published in the journal Cancer Epidemiology, Biomarkers & Prevention, researchers found individuals eating a mix of fruits and vegetables were 23% less likely to develop lung cancer. And the more variety of fruits and vegetables consumed, cancer risk drops an additional 4% with each serving.

The scientists state a significant link between fruit and vegetable consumption and lung cancer was only found among smokers, with every two additional servings of fruits and vegetables smokers reduced lung cancer risk by another 3%.

The study, part of The European Prospective Investigation into Cancer and Nutrition (EPIC), involved people from numerous countries, such as Germany, France, Spain, Italy, Norway, the United Kingdom, and Greece.

Despite the benefits of consuming fruits and vegetables, smoking remains the major cause of lung cancer worldwide. In the United States, smoking accounted for 87% of lung cancer cases; 90% for men and 85% for women.

Image credit: Manjith Kainickara

Number of Obese Americans to Hit 42%

Experts are saying the obesity rate in the United States will eventually “top out” at 42%, up 8% from a 2007 prediction of 34%.Common risks of obesity include type-2 diabetes, cardiovascular disease, high blood pressure, and stroke.

Writing in the Public Library of Science journal PLoS Computational Biology, researchers expect the number of obese people in the United States to climb to 42% over the next 40 years.

In the study, a mathematical model was applied to four decades of data from the Framingham study; a long term study analyzing the health and habits of a town in Massachusetts.

The researchers say the friends you keep may explain the continued increase in obesity; an American has an additional 0.5% chance of becoming obese with each obese social contact, i.e. friend, they make per year.

Obesity and the desire to lose weight have created a huge weight-loss market in the United States. In 2003, a report claimed Americans spend between $40 and $100 billion on diet products every year.

According to a World Health Organization estimate, in 2007, 400 million adults were obese worldwide.

Image credit: Erupting Mind

Natural Makeover Diet

The Natural Makeover Diet was created by naturopathic doctor Joey Shulman to help women enhance their natural beauty through nutritious food, proper exercise and a balanced lifestyle.

Shulman says that when you are unhealthy on the inside it always shows on the outside in a variety of ways such as puffy eyes, premature wrinkling, brittle nails or difficulty losing weight. In order to achieve true beauty it is necessary to address the causes of poor health rather than attempting to cover up these indications.

Makeover Diet Basics

Shulman provides readers with a program that she promises will result in permanent weight loss, shiny hair and a radiant complexion. She introduces her “Pick 3” diet plan, which makes it easy to select healthy foods that will support better energy and fat loss. The Natural Makeover Diet teaches you how to choose the right types of carbohydrates, proteins and fats at every meal or snack.

Unlike the approach of many other weight loss diets, The Makeover Diet does not advocate a low carbohydrate way of eating, but rather prefers to emphasize what it calls ‘slow carbs’. In essence these are the carbohydrate foods that have a low glycemic index. As well as improving appearance and energy levels these foods can be of benefit for dieters who are at risk for developing diabetes.

For the first five days of the Natural Makeover Diet you must avoid grains, sugars, red meat and dairy products. You also should consume a tablespoon of ground flaxseeds, increase your consumption of vegetables and drink eight glasses of water or herb tea each day. Following the initial phase a greater variety of foods are gradually reintroduced into the diet.

The Natural Makeover Diet includes recipes, tips for eating out and a list of the glycemic index values for common foods. It also includes answers to frequently asked questions such as the potential benefits of red wine and chocolate and the pros and cons of high-protein diets.

Recommended Foods

Fruit, vegetables, nuts, seeds, egg whites, omega 3 eggs, low-fat yogurt, low fat cottage cheese, goat cheese, tuna, salmon, chicken breast, lean turkey, avocado, whole grains, legumes, protein powder, soy cheese, soy milk, tempeh, olive oil.

Sample Natural Makeover Diet Plan

Breakfast 1 poached egg ½ grapefruit ½ handful almonds

Morning Snack Fantastic fresh fruit dip Piece of low fat cheese

Lunch 4 ounces tuna 2 cups mixed greens Sliced tomato and onion 2 tablespoons light dressing

Afternoon Snack Hummus with carrots, red pepper and cucumber

Dinner 3 ounces wild salmon Steamed asparagus Small sweet potato

Exercise Recommendations

The Natural Makeover Diet recommends exercising five times a week for 30 minutes and engaging in a combination of compressive and expansive exercises.

Compressive exercises are aerobic activities as well as those that put force on your spine and bones and can include weight training, fast walking and high-impact aerobics. Expansive exercises are those that open up and elongate the spine and muscles and include yoga and Pilates.

Costs and Expenses

The Natural Makeover Diet: A 4-step Program to Looking and Feeling Your Best from the Inside Out retails at $18.95.

Pros

• Encourages the intake of a wide variety of whole foods.
• May help to enhance natural beauty.
• Can assist with the management of diabetes and other blood-sugar imbalances.
• Does not require calorie counting.
• Includes recipes.

Cons

• Very restrictive, especially in the initial stages of the diet.
• With the exception of the first five days, does not include a detailed meal plan.
• May not appeal to male readers.
• Not suitable for vegans.

Conclusions

While The Natural Makeover Diet is designed to help women enhance their natural beauty it also offers a complete lifestyle plan that will assist with the improvement of overall health.

By following the guidelines in The Natural Makeover Diet dieters will find it easier to manage their weight and boost their energy with improved appearance being a naturally occurring result of better nutrition and general well being.