Lets get straight to the point, all superior weight loss diets should consist of you eating mini meals throughout the day. You must limit refined carbohydrates, eat more lean protein, add favorable fats and exercise. In this article, you'll learn about some of the popular diets out there -- some fad, some legitimate -- so you can make up your own mind on how to lose the pounds and keep it off with do it yourself natural weight loss, which should be more like a lifestyle than a "diet," per se.
Among the many weight loss diet plans, you've probably heard a few things about the Atkins Diet, for good or for ill.
Basically, the Atkins Diet cuts out carbohydrates to 20 grams per day, allowing only non-starchy vegetables. Over the course of the diet, you can increase your carb intake by 5 grams per week until you stop losing weight (usually between 25 - 50 grams). On one hand, supporters of this weight loss program say it's great because they can eat as much steak, eggs and cheese as they want and still lose weight. Many participants reported losing a lot of weight quickly, especially when incorporating some exercise. Atkins offers some prepackaged foods, energy bars and cookbooks, and you can also find Atkins-friendly foods on TGI Fridays menus. However, dietitians do not recommend this diet because many dieters take it as a free pass to eat an overabundance of fatty foods, which can lead to high cholesterol, kidney disease, heart disease or diabetes. Furthermore, an insufficient amount of carbohydrates is unhealthy for the body. Constipation, muscle cramps, diarrhea, weakness and loss of energy are commonly reported side effects of the Atkins Diet.
The South Beach Diet also emphasizes protein over carbohydrates.
Eating more protein, cardiologist Dr. Arthur Agatson says, will cause the body to have less insulin response to carbs, which is what packs on the pounds. This weight loss agenda involves three phases, where you gradually add more carbs back into your diet as you progress. Unlike the Atkins Diet, which cuts out all carbohydrates, the South Beach Diet allows carbs that fall low on the glycemic index -- such as vegetables, beans and whole grains. Fatty red meat and poultry is replaced with lean meats, nuts and oily fish. During the two weeks of Phase 1, you eliminate all sugar, processed carbs, fruits and high-glycemic veggies. Dr. Cindy Moore RD, an American Dietetic Association spokeswoman, warns that this phase can be dangerous because it throws off the body's electrolyte balance, causing a huge loss of water weight and unsafe amounts of weight loss. Phase 2 reintroduces most fruits and vegetables, while adding whole grains. Phase 3 lasts for life and involves the dieter understanding the difference between good and bad carbs and fats. There are books to help you with do it yourself natural weight loss or you may be interested in the South Beach Living brand of frozen entrees. While this isn't the most ideal of the weight loss diets, it is a good step forward for some people.
The best weight loss diets promote a lifestyle, not the elimination of a food group. One of these is the Reduced Calorie Diet, which has most individuals eating 1200 calories per day, which allows for healthy weight loss so long as you eat the right amount of macro-nutrients like protein, complex carbohydrates and unsaturated fat. Generally, you should be eating 660 carbohydrate calories, 180 protein calories and 360 fat calories. A sample 1200 calorie weight loss program may have you eating a whole wheat English muffin, one tablespoon of peanut butter and half a banana for breakfast; twenty almonds and an apple for a mid-morning snack; two slices of low-calorie whole wheat bread, two ounces of low-sodium turkey breast, one ounce of cheese, one tablespoon of mustard, lettuce, tomato and an orange for lunch; an eight ounce low-fat yogurt for a mid-afternoon snack; three ounces of baked skinless chicken breast, one cup of cooked broccoli and two-thirds cup of brown rice for dinner; and one cup of skim milk with two low-fat fig cookies for an evening snack. A number of advantages have been scientifically proven with this diet.