The Diet Plan Theory

The Atkins diet may be one of the most well-known fad diets. It is a high-protein, high-fat, low-carbohydrate plan. This diet has been around for decades and has undergone many revisions. The previous plan allowed for unrestricted amounts of meat, cheese, and eggs while severely restricting carbohydrates, including sugar, bread, pasta, milk, fruits, and vegetables.
The Atkins diet web site states the current plan "is about eating delicious and healthy foods, which makes it so much better than any of those fad diets out there. You eat a variety of your favorite foods -- lean protein, leafy greens, vegetables, nuts, fruits, whole grains. Plus, you get delicious Atkins bars and shakes from day one and every step of the way."
The plan is based on the theory that eating carbohydrates creates a production of insulin, a hormone secreted from the pancreas, leading to increased weight gain and hunger. When converting to this approach, the plan holds that dieters will experience a reduced appetite, and their bodies will use stored fat for energy versus burning glucose from carbohydrate digestion. Burning fat for energy will supposedly lead to weight loss.
Advantages
The most recent version of the Atkins diet is by far the most nutritionally balanced. For the first time, the Atkins diet has placed an emphasis on the kinds of fat being consumed instead of allowing all dietary fats. The monounsaturated and polyunsaturated fats are now emphasized over saturated and trans fats. The diet has also changed to allow "good carbs" instead of severely restricting all carbohydrates. These foods provide fiber, vitamins, and minerals that were once lacking in this diet. The high amount of protein will be beneficial in keeping you full. Research is clear that protein has a positive impact on increasing satiety, which means that you will feel full between meals.
Disadvantages
The Atkins diet has gone through numerous revisions over the years, though there was never any acknowledgement of flaws in any of the diet plans. Until recently, there have not been any studies on the safety or efficacy of the Atkins diet. Short-term studies have shown improvements in blood cholesterol and blood sugar and an increased weight loss over the first three to six months in comparison to control diets. Unfortunately, the weight loss is not sustained at one year, and the improvements that were seen were due to weight loss and not the actual diet. The long-term safety of low-carbohydrate, high-protein diets is unknown at this time. In a 2007 rating of diet books done by Consumer Reports, the Atkins diet was ranked at the bottom.
There are four phases to the plan, and the first one is severely restricted in carbohydrates. The induction phase lasts two weeks, and the claim is you can lose up to 15 pounds in this time. During this time you consume no more than 20 grams of carbohydrates per day. For example, one slice of bread has 15 grams of carbohydrates, one serving of fruit has 15 grams of carbohydrates, one serving of dairy has 12 grams of carbohydrates, and one serving of vegetables can have between 5 and 15 grams of carbohydrates. It's clear that 20 grams is extremely limited, potentially unhealthy, and would be very difficult to follow for the long-term.
The Atkins web site states that "depending on how much weight you have to lose, you can safely continue with the induction phase as long as the following three conditions are met:

• Your blood chemistries, lipid values, blood pressure or blood sugar levels continue to improve or remain stable and within normal limits. (You will have to visit your doctor to have these levels tested.)
• You feel well and are experiencing a high energy level, normal sleep patterns, and stable moods.
• You are not bored. Boredom could lead to cheating and undermine your efforts."

Most people who follow this diet are not under medical supervision, and this can become a very dangerous situation for them.
The only thing the induction phase seems to be beneficial for is to get people used to losing weight at a fast rate, which will not last and is not healthy. Faster weight loss does not mean healthy weight loss. Any diet that emphasizes fast, easy weight loss is one to approach with caution. The guidelines are clear that a safe, healthy rate of weight loss is to lose 1 to 2 pounds per week after the first couple of weeks. The Atkins diet states you will lose "only body fat" by eating regular meals, taking in adequate calories, and keeping your insulin levels down. There is no way to only lose body fat when losing weight. Each pound you gain from consuming excess calories is 75% fat and 25% muscle, and each pound you lose from cutting back 3,500 calories is the same ratio of fat and muscle. Claims that you will lose only fat are not based on science despite the fact that the Atkins diet claims to be scientifically based.

Weight loss seems simple

A calorie is a calorie, the advice goes. Eat too many ... gain weight. Eat fewer ... lose weight. But many believe weight loss is more than a calorie equation, with so-called new-and-improved ways to lose weight being ever popular. Americans spend an estimated $42 billion annually on weight loss foods, products, and services. With that much money at stake, it's no surprise there are an overwhelming number of "fad" diets and other weight-loss products on the market.
Having so many diet options makes it difficult to know which ones to trust. For this reason, The Partnership for Healthy Weight Management has developed the "Voluntary Guidelines for Providers of Weight Loss Products or Services." The mission for these guidelines is to "promote sound guidance to the general public on strategies for achieving and maintaining a healthy weight." According to the guidelines, effective weight management involves:
Behavior modification that includes:

• Dietary intervention
• Healthful eating in accordance with the Dietary Guidelines for Americans
• A reduction in calories
• A lowered fat consumption
• An increase in fruit, vegetable, and whole grain consumption
• Physical activity
• Increased frequency
• At least moderate intensity

Medical, pharmacological, and surgical intervention:

• May be necessary for people with more serious cases of overweight and obesity
• Have to be used in conjunction with behavior, diet, and physical activity modifications

Read more about these guidelines at www.consumer.gov/weightloss/guidelines.
It is important to look for a plan that includes strategies for maintaining weight loss. There is nothing worse than regaining the weight that took you an enormous amount of hard work and patience to lose.
Most popular diets are considered fad diets. There is no clear definition for what constitutes a fad diet. Merriam-Webster defines a fad as "a practice or interest followed for a time with exaggerated zeal." Fad diets often promise quick results with a short time commitment. Long-term success requires permanent changes in behavior, diet, and activity.
Ways to spot a fad diet:

• It claims fast weight loss
• Claims that sound too good to be true
• Foods defined as "good" and "bad"
• Less than 1,000 calories daily
• A required vitamin/mineral supplement or food product
• Elimination of a major food group (grains, fats, meats, dairy, fruit, vegetables)
• Lack of long-term randomized scientific studies proving the diet works and is safe. A randomized study distributes participants in a deliberately random way into either the non-tested diet group or the special diet group. Some fad diets state there is research to support their claims, but the research is only done with a few people or does not exist.
• Elimination of an essential nutrient (carbohydrates, fats, proteins)
• No activity or exercise needed
• It's written by someone with no expertise in weight management

The following review examines the advantages and disadvantages of several popular diet plans. Many of the diets emphasize the restriction of one nutrient as the basis for their plan. The other food groups and nutrients are allowed in limited or unlimited quantities, depending on the plan. Weight loss is impossible without a calorie restriction, so each diet has to provide fewer calories than your body needs to maintain your weight. Any diet that claims otherwise can end up causing weight gain. Various diet plans are summarized below to help you learn to review them for safety and effectiveness.

Best Health Blog

News: Diet soda may pose a higher risk for diabetes than regular soda

If you drink diet soda because you think it's the healthier, "skinnier" option, you might be interested to know that, in fact, it's not.

A new study from France, published in the American Journal of Clinical Nutrition, found that diet soda not only poses a risk for diabetes, but the risk is actually higher in those who drink diet soda than in those who drink regular sugar-sweetened soda.

One culprit?

Aspartame.

"Aspartame, one of the main artificial sweeteners used today, causes an increase in glycemia and consequently a rise in the insulin level in comparison to that produced by sucrose," the study's authors wrote.

Diet soda may be marketed as the healthier option, but recent studies have shown that it can cause depression, and make the effects of alcohol more potent.

Now, it can't even claim to be diet.

"It has been shown for the first time in a French population that high consumption of sweet soft drinks (both normal and ‘light’) is associated with a high increase in the risk of contracting Type II diabetes," the study's authors wrote. "This increased risk is all the greater for drinks of the ‘light’ or ‘diet’ type."

Want to switch to a real diet drink? Try water.

What do you think of this study? Do you usually choose diet soda over regular?

7 Steps to a Healthy Detox Diet

Forget the juice fasts and the kooky cleanses this spring. Instead, lighten your diet the healthy way by following our simple detox plan.

By Flannery Dean Web Exclusive, April 2011

Feeling sluggish at the end of a long winter? You're not the only one—which is why programs promoting cleansing and detox diet plans do so well this time of year. But you don't have to do anything crazy to reboot your health. Lighten up with these 7 healthy—and easy!—things you can do to improve your digestion, energy and overall wellness.

1. Start The Morning with a Glass of Lemon Water

“Freshly squeezed lemon juice in water can help flush the liver of accumulated toxins and reduce congestion in the gallbladder,” says nutritionist Julie Daniluk, co-host of the TV show Healthy Gourmet. Not only are you hydrating after a long night’s rest, you’re aiding proper organ function, too. “A healthy liver and gallbladder is key to the digestion of fats,” she explains.

Web Exclusive, April 2011

2. Breathe Deeply for 10 Minutes

We’re all breathing, but some of us could be doing a much more efficient job of it. The benefits of doing so are immense. “Deep breathing through exercise, yoga or meditation helps the lungs to bring in oxygen and flush out carbon dioxide and other impurities,” says Daniluk. “It also helps the mind to focus on eating well and revs up the body’s metabolism so it can digest all the healthy foods you are about to take in.”

Web Exclusive, April 2011

3. Avoid Processed Foods

Take a seven-day hiatus from all packaged, highly processed foods, which not only tend to lack nutrients, but also contain troublesome added salt, fats, sugars, chemicals and preservatives. That means no refined flours, artificial flavours or sugars, to start with. Drop sodas and sugary drinks, replacing them with water, low-fat milk, and herbal and green teas. Choose fresh meats, fruits and vegetables and whole grains over frozen entrees. If you’re craving a cookie, don’t head to the store. Instead, do what Grandma did. Roll up your sleeves and make a batch

Web Exclusive, April 2011

4. Take a Coffee Break

If you’re drinking more than four cups of coffee a day you’re drinking too much. The more caffeine you consume, the more stress you put on the adrenal glands, which help regulate metabolism and blood pressure, says Daniluk. If you can’t trade your morning americano for herbal tea just yet, than slowly reduce your consumption—try substituting caffeinated tea for coffee to ease the transition—and make sure you’re drinking the best-quality coffee available. Really savour that cup, says Vancouver dietitian Patricia Chuey. “Drink it in a mindful way. Don’t just drink it while you’re multitasking at your computer.”
 

 

Web Exclusive, April 2011

5. Switch to Organic Meat and Poultry

Reduce your exposure to antibiotics and the chemicals involved in industrial processing by avoiding most commercially raised meat and poultry and choosing organic, advises Daniluk, who stresses the importance of good protein to build and repair tissues. It’s more expensive, but it’s healthier and as you’ll soon find out, far more flavorful.

 

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 Web Exclusive, April 2011

6. Fill Half Your Plate at Each Meal with Either Fruit or Vegetables

Once you’ve cut out processed foods, you’ll clear a big wide space on your plate for fruits and vegetables. That’s a good thing. Not only are they an excellent source of fibre, which reduces risk of heart disease, they’re easier to digest than a bowl of bran flakes. More importantly, they’ve got more going on, “providing all kinds of vitamins and minerals for vitality,” says Chuey.

Aim to eat seven to 10 servings of vegetables a day, says Daniluk, with an emphasis on leafy greens—kale, bok choy, cabbage, spinach, arugula—and nutrient-dense options such as sweet potato, squash, carrots and cucumbers. Add three to four servings of raw fruits, such as blueberries, apples, papayas and pears.

 

 Web Exclusive, April 2011

7. Skip Cocktail Hour

Alcohol isn’t just high in calories. When consumed in excess it also puts a strain on the body, particularly the organs of the brain and liver. Give both a break by eliminating alcohol from your diet for one week. If that’s too extreme, Chuey suggests reducing your intake to meet recommended servings: one alcoholic beverage a day for women and two for men. And like coffee, when you do indulge in a drink, make sure it’s a high quality wine or beer.

Do you change your diet in the spring? What do you do and why?

10 Foods Not to Order on a First Date

Heading out to a romantic dinner? Do yourself and your date a favour and don’t order any of these mood-killer meals:

By Liz Kennedy

1. Whole lobster/crab

This one is from personal experience. It’s hard to look at someone romantically while they are ripping apart a creature from the bottom of the sea with their bare hands.

13+ Things You Shouldn't Eat at a Restaurant

Planning a romantic restaurant dinner for Valentine's Day? We asked restaurant industry insiders which foods you should skip, whether it's to avoid outrageous markup, food poisoning, or germ minefields.

By Sheri Alzeerah

1. Meat with the Bone In

Small cuts of meat, like bone-in pork or chicken breasts, are harder to cook thoroughly because their outsides easily char. This often translates to crispy on the outside and raw on the inside. Unlike undercooked beef—say, a rare burger or a steak tartare—undercooked pork and chicken are highly dangerous and could causes food-borne illnesses.
Plus, bone-in means less meat.
(Photo: iStockphoto/Thinkstock)

13 Fat Releasing Foods to Lose Weight Fast

Liz Vaccariello, author of The Digest Diet, explains how you can lose weight by eating foods you already shop for.

By Liz Vaccariello

1. Calcium and 2. Dairy

I remember pouring over the astonishing research on MUFAs (monounsaturated fatty acids) for Flat Belly Diet! and feeling so excited that I had stumbled upon a nutrient that helped the body shed fat. I feel the same way now as I learn about the fat releasing properties of vitamin C, calcium and dairy, protein, and more—that certain foods, actions, and activities can gently shift your body into fat release mode. Let's start with calcium and dairy.

Calcium 
Your mom told you to drink your milk because its calcium was good for your bones. What she probably didn’t know: That same calcium also helps control your hunger. Research shows that people who don’t consume enough of this bone-building mineral have a greater fat mass and less control of their appetite—two things The Digest Diet can help you reverse.

Dairy 
Yes, dairy is an excellent source of calcium, but I’ve singled it out because studies have found that dairy sources of calcium are markedly more effective in accelerating fat loss than other sources. Researchers theorize that other ingredients in dairy act synergistically with the calcium. (I love the two-for-one nature of this fat releaser!)
In one study out of the University of Tennessee, researchers showed that eating three servings of dairy daily significantly reduced body fat in obese subjects. And if subjects restricted calories while consuming the same dairy servings, fat and weight loss accelerated.
There’s more! A great study done in 2010 indicated that drinking fat-free milk immediately after whole-body resistance training and again one hour after the workout allowed participants to increase fat loss, gain greater muscle and strength, and strengthen bones by reducing bone cell turnover. Drink milk and get all these amazing benefits? Sign me up
(Photo: Lisa Shin)