This diet is known to be a low glycemic and low saturated fat diet. The general food items that you will be consuming on this diet include lean meat, chicken, , nuts, most vegetables, low glycemic carbohydrates, seafood, eggs, low fat dairy foods artificial sweeteners. Basically this diet is a progressive strategy that involves three phases. First it will eliminate carbohydrates from your body then it will reintroduce them in a balanced manner and lastly it will help you maintain the weight loss.

Pros

Cons

This diet program makes use of a daily points system and balanced nutrition. There is no special category of foods that you will be eating in this diet rather there is a counting system that you have to follow for every kind of food and an upper limit of points that you can consume in a day. Additional assistance is provided in the form of weekly support groups. The program requires lifestyle changes and healthy eating.

Pros

Cons

This is a low carbohydrate and high fat diet. It has a definite list of items that you will be eating which include red meat, chicken and turkey, seafood, eggs, oil, nuts, some vegetables that do not contain a lot of starch, high fat dairy foods like cheese, butter, and cream and artificial sweeteners. Induction, weight loss and maintenance are the three phases of this diet.

Pros

Cons

This is a unique diet program with packaged foods and weekly visits. You will be eating from a special line of packaged foods by Jenny Craig which is the central focus of the program. You will slowly make a transition towards real foods. Weekly consultations along with the prepackaged foods are the key elements of this program.

Pros

Cons

When you step on the scales each day to see how much weight you are losing is great, but to keep weight dropping having a varied amount of ‘goals’ is the way forward to continued healthy weight loss.

There is no point setting yourself very unrealistic goals, or goals you just won’t bother trying to reach. For example by just saying you will get ‘more regular exercise’ is not really enough, you need to set a goal of ‘walk three miles a day’. But then again if your not fit enough this could be changed to ‘walk for 30 minutes a day’.

Try and set goals that are suited to your lifestyle and situation. Walking for 30 minutes each day just is not possible if you have a full time job, remember set goals that are realistic.

You can’t best success! A great way to keep motivated during your weight loss program is to measure yourself at the start of your dieting. Measure your bust, waist, hips and thighs note down the sizes. Every couple of weeks re-measure and note down the decrease in size, it is great to actually see how your body size is improving! Set a goal using this technique.

Always remember that dieting takes time and must be carried out in a healthy manner. If you lose 2 pounds in a week you many think this is nothing, but 2 pounds a week is a very good weight loss goal. This amount of weight loss is very healthy, any more and you could be harming your body or changing your lifestyle too much.

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You’ve probably heard or thought about something similar too at some point in your life if you’ve ever tried any kind of weight loss program.

I believe that quick weight loss cures don’t work because people fall too often pray to less-than-honest advertising campaigns, spend money on “miracle products” and get no results whatsoever.

So what would really work?

Is there any such a thing as a miracle quick weight loss cure or miracle pill? The short and long answer is, of course, “No!”

Weight loss cures and programs would be benefited if the accent would be shifted not so much on losing weight as on improving the general health of the individual. Furthermore, many specialists report that change in general lifestyle cannot be accomplished effectively unless it involves the whole family of the individual in facing weight issues.

What can one do to improve his or her health, well being and self image?

Procrastination is the number one challenge you will have to face if you want to make durable changes in your life. I mean what can happen if you don’t take your 30-minute walk today? Nothing, really.

There’ll be time that you will skip your walk more and more often and then your gym classes because it will be harder for you to do a full body workout when you’ve done no exercise at all during the week. By the way, 2 hours once a week is not that effective anyway.

And then there are all the small treats you just can’t say no to. And does it really make such a great difference if you’ll eat a little chocolate today, or a double cheeseburger?

When I needed to find a weight loss cure that really works I’ve tried a lot of things. I’m not saying they are all waste of time, but I didn’t like neither one of them. There are friends of mine who swear by Atkins or Hoodia or who knows what else, but I’ve never had any success with any of the well known weight loss programs.

And I am not the type that goes to the gym either. I simply hate to sweat at the gym. I am doing all the chores that needs to be done around the house, I love gardening and I spend a lot of time playing with my dogs, but I just cannot make myself get up and going to the gym.

Plus I love to cook and I love to eat.

Sounds hopeless, isn’t it?

Well, it would be hopeless if I would be into quick weight loss, but I am not.

I’ve set myself a simple goal: I have to lose 1 (one) pound per month. It would have taken me 3 years to reach a healthy weight. It sounds like an eternity and it may well be so for people who expect miracles.

But look at it my way – I didn’t have to make major adjustments in my lifestyle right from day one. All I did was to eat a little less fries than usual and some more veggies. And then I’ve started to drink less sweet carbonated drinks.

It took me more than a year to give up fries and cola, but I’ve done it and I was so proud of myself. I still don’t go to the gym, but I do walk for 30 minutes four times a week and I do try not to use the elevator at work.

And so, with minor adjustments over a long period of time I’ve come to achieve my goal and I haven’t gained any weight back!

Losing weight is simple and easy to do. Virtually every diet and weight-loss program can help people shed the excess kilos in a short period of time. The problem is, losing weight and keeping it off long term is actually quite difficult.

The main reason why most diets or weight-loss programs don’t work is simply because they’re not sustainable. Starvation diets, low-carb diets, replacing food with shakes for main meals, the list goes on. None of these strategies offer long term, realistic and sustainable approaches to weight-loss.

Furthermore, the weight that is lost by using these approaches tends to be mainly water, stored carbohydrate and protein (lean body tissue) with some body fat. Our goal should be to maximise the amount of fat that is lost. In order to lose body fat instead of simply body weight, 3 criteria must be met:

1. A mild calorie (energy) deficit must be created.

2. The body must be encouraged to use stored fat as its primary fuel source.

3. Sufficient time must be allowed to pass in order to achieve substantial results.

Let’s look at each of these areas in detail:

1. A mild calorie (energy) deficit must be created. This means the body expends (burns up) more energy each day than is consumed, i.e. ‘energy out’ is greater than ‘energy in’. By creating a calorie (energy) deficit the body must then rely on existing fat stores in order to provide the additional calories it requires.

A mild calorie deficit can be achieved in two ways: eating less or boosting metabolism.

Eating less is the approach most diets use. Even though it is successful in the short term, the body soon adapts to it by slowing the metabolism and increasing appetite.

Boosting metabolism is a far more effective approach to losing weight and burning fat and it can be done through a variety of mechanisms. Increasing meal frequency (eating 5 meals a day instead of 3), eating foods that boost metabolism like chilli and curries, exercising and using supplements that boost metabolism like ‘thermogenics’ all assist fat burning in the body.

2. The body must be encouraged to use stored fat as its primary fuel source. This may be achieved by ensuring the level of insulin in the body is kept as low as possible. Insulin is a storage hormone, which means it increases the uptake of nutrients into cells. Whilst this may be beneficial from an anabolic (muscle building) perspective, insulin also promotes the storage of excess glucose as body fat. Worse still, it stops the mobilisation and utilisation of fat for fuel (fat burning).

There are many way to keep insulin low in the body. Eating small meals, controlling carbohydrate intake and using supplements like, glucose disposal agents (GDAs) all keep insulin low.

Eating large meals promotes greater insulin secretion by the pancreas. Therefore, small meals will keep this down.

Being aware of carbohydrate sources is also important because it is the macronutrient (carbohydrate, protein and fat) that has the greatest impact on insulin secretion. It is not necessary to follow a low carb diet in order to keep insulin low but by simply eating more low density carbs (broccoli, cauliflower, beans, peas, etc) and less high density carbs (bread, pasta, rice, cereals, etc) insulin will stay low.

GDAs assist the body in disposing glucose more effectively by increasing its uptake into the lean tissues of the body (muscles, organs, etc.).

3. Sufficient time must be allowed to pass in order to achieve substantial results. Since it takes time for the body to burn off body fat it is essential to allow sufficient time to pass rather than expecting dramatic results overnight!

If we estimate that a 300-calorie deficit won’t have a major negative impact on our metabolism and if we assume that all of those calories that the body needs are derived from fat stores (which doesn’t occur but for the sake of the argument we will assume that it does), then the body can only lose about 33 grams of fat a day! [1 gram of fat has 9 calories] That works out to be 231 grams of fat a week! This is a far cry from the several kilos of weight that may be lost in a week!

As a result of this, people must be realistic in their expectations. A good example of this is competitive bodybuilders who generally allow themselves 12-14 weeks to get ready for a show. These athletes are usually already lean by population standards but the 12-14-week period allows them to achieve extremely low levels of body fat without sacrificing their precious muscle tissue.

If you are serious about losing body fat, not just body weight, then allow yourself at least 12-14 weeks to achieve your physical goals.

Overall, these strategies are used by all successful weight-loss systems. They provide people with proven techniques and products that can help them lose weight and keep it off without having an impact on their lifestyle. Let’s face it, there’s nothing better than losing weight (which is mainly fat), getting in great shape and still being able to enjoy life!

So whose responsibility is this far this lack of permanent weight loss; is it the person doing the diet or the diet plan that is being followed itself?

To answer this question fully; involves firstly looking at the psychology of many dieters, as well as the choice of diets available out there.

Most people think weight loss programs have to be complicated to fit in with age, sex and body type. As I am about to reveal many weight loss programs on the face of it look complicated, however this unnecessary complication is mainly to differentiate it from the competition. It can be very confusing to know which diet plan to follow with so much choice out in the marketplace.

Many weight loss programs out there make themselves different from the competition, by using different daily calorie ratios for the 3 main nutrients found in food. The three main nutrients are proteins, fats and carbohydrates. So for example, what you can have is high, medium, low and zero daily calories of proteins, fats and carbohydrates. There is so many different combinations you can with these 3 main nutrients use to make a weight loss plan. There is little wonder that there is so much competition out there with a vast number of different weight loss plans.

So why do so many diets fail people and why isn’t there one diet out there that has proven to consistently achieve permanent weight loss.

The real answer is to turn the first question around; instead it should read why do so many people fail in their dieting. This leads to answering the second question; there isn’t a diet that guarantees permanent weight loss, because it depends very much on the individual who is carrying out the diet.

So instead of recommending which diet you should follow, you need to understand why people fail diets in the long term, this can lead to stopping the cycle of putting weight back on when lost, thus achieving permanent weight loss.

Generally almost all diets work by using the different combinations of fats, proteins and carbohydrates for your daily calorie intake. In the short term by burning up more calories than you intake you will lose weight.

Recent studies back this up; when the popular commercial diets were compared against other over a 6-12 month period, they mostly showed similar weight loss results. One major study concluded that the person adhering to the diet, rather than the diet itself was the main indicator of whether the weight loss program would work or not.

So what this shows clearly that, the most likely way to succeed in achieving permanent weight loss depends on how well you adhere to a weight loss plan in the long term. So how can this be achieved?

A solution to achieving permanent weight loss lies in looking at making lifestyle changes; developing new positive habits that involve following weight loss programs in the long term. The simply fact changes like this simply do not happen overnight and take weeks, sometimes months to become an integrated part of a persons life.

The sad fact is most people there are looking for a magic wand to end their weight loss problems. Many turn to drugs and surgery for an immediate result. Unfortunately drug use and surgery can have side effects or unknown long term consequences.

So the safer and more effective way to permanent weight loss is to reduce your calories and do your diet program for the long term. By developing these habits over weeks, months and years you ensure that weight loss will become permanent for you.