==== ====For Part 2 of this article, videos and more information on latest diets and weight loss programs,please download a report @http://www.smallreports.com/index.php?k=diet,%20weight_loss==== ====THE 200 POINT SYSTEMWith so many different diets available, how are we to knowwhat works and what is safe? The only way to be sure is todiscover the authors background and the research behindthe diets methodology. Every good diet should give abackground about the author and his/her credentials andexperience in the fields of nutrition and biochemistry.However, even a vast resume does not mean a credible andsafe diet. But it does suggest, at least, that the author hassome knowledge of nutrition. Providing research behind thediet proves that the diet is not something the authorinvented, so long as the research is not self-serving andaltered to fit a hypothesis.Some diets may not need a great deal of tests and studiesbehind them, simply because they are based onfundamentals. For example, many womens magazineshave articles on dieting and weight loss, but they arecommon sense suggestions that most people concernedabout weight should know already: "Eat smaller meals", "cutdown on sugar and fat", etc., are typical philosophies. Morestructured diets should give some scientific reasons for itssuggested success, preferably case studies and researchperformed on everyday test subjects, as well as athletes.Since we have established the importance of eating abalanced diet in accordance to selecting healthy foods andobtaining RDA minimums, it is possible now to rate thediets in accordance to those specific criteria. Begin with ascore of 200 and subtract 10 points from the total for eachstatement below in which the diet concedes. An ideal dietshould maintain a score of 200, but a score of 160 orgreater is acceptable.1. The diet does not include the food groups in adequateamounts. Some fad diets eliminate one or more of the foodgroups. Do not deduct 10 points if a food groups nutrients
(e.g., carbs, proteins, fats, fiber, vitamins, and minerals) areadequately substituted with that of another food group.2. The diet does not provide at least 45% of its calories fromcarbohydrate sources. In order to prevent ketosis, at least150g of glucose/day is required. Thats 33-50% of totalcalorie intake on a 1200-calorie diet. Keep in mind that isthe minimum. For highly active individuals, that amountshould increase to 60% at times, i.e., immediately afterexercise.3. The carbohydrate content exceeds 20% concentratedsugars. At least 80% of carbohydrate sources should becomplex, and preferably in the form of vegetables, seeds,and legumes.4. The protein content exceeds 30%. A very high proteinintake is unnecessary, it places additional strain on theurinary system, and it is a poor source of energy. Thirtypercent is more than adequate, even for growing childrenand teenagers. The only group that requires higher proteinintake are those who recently suffered a severe injury (e.g.,leg amputation), infection, or surgery. However, theseindividuals will be under the care of a physician with aspecial high protein diet.5. Protein content accounts for 15% or less of total calories.Although unnecessary in large amounts, protein still hasmany vital functions, including tissue repair and theformation of enzymes.6. Fats exceed 30% of total intake. Besides increasing therisk of cardiovascular disease, high fat diets have not beendemonstrated to decrease weight better than other methodsof proper eating.7. Total fat consumption is less than 15% of total calories.Fat in moderate amounts is essential for a healthy diet, andsuch a diet provides taste to many foods. Fat intake below15% for long periods, for most individuals, is unrealistic.Fat intake that is too low can also be detrimental to childrenand teenagers who require ample kcalories for continuedgrowth.8. Total fat consumption is less than 25% essential fattyacids, and saturated fat is more than 30% of total fatconsumption. Deduct 10 for each.
9. The diet does not suggest common foods, meaningfoods you should be able to obtain at any grocery store ormarket.10. The foods for the diet are expensive or monotonous.Some diets require the purchase of their foods orexpensive organic foods only obtained through health foodstores. Some foods taste so bad they are difficult totolerate repeatedly (e.g., seaweed). Deduct 10 for each.11. The diet consists of an inflexible meal plan. The dietdoes not allow for substitutions or deviations, requiring aperson to live under house arrest with the same foodselections every day.12. The diet provides less than 1200 kcalories per day.Less than that and the bodys basic functions may not begetting the energy, vitamins and minerals needed to workproperly, and the dieter almost is certain to feel hungry allthe time. Diets below 1200 kcalories should be reserved forthose under the supervision of a dietitian or licensedphysician.13. The diet requires the use of supplements. If the dietprovides adequate energy and it is well balanced,supplements are unnecessary. Fat accelerators, such asephedrine, may increase the rate of weight loss, but the dietshould be able to stand on its own merit. Some diet clinicspromote a vast array of herbal preparations and fataccelerators, and this is where these clinics make theirmoney - not in their knowledge and ability as nutritionists.14. The diet does not recommend a realistic weight goal.Diets should not be promoting the body of a Greek god or asupermodel. They should not be suggesting that a personlose 100 pounds (even if 100 pounds overweight). Norshould diets recommend weight loss below an idealweight.15. The diet recommends or promotes more than 1-2lbs/week weight loss. Do not expect to lose more than 1-2pounds of fat a week - it is physically impossible unlesschronically obese, at which point 3 pounds may bepossible. If more than two pounds is lost per week, thebody change is due to a loss of water and/or muscle tissue.Gimmicks that promise 10 pounds in 2 weeks are eithersimply not true or else something other than fat is beinglost. Also keep in mind that the more fat a person wishes to
lose, and the less a person has, the more difficult andslower it will be to lose additional fat.16. The diet does not include an evaluation of food habits.Dieting should be a slow process by which a personchanges normal eating habits. It should not include lookingfor quick fixes and quick plans promising short cuts andextreme changes - a person would never stay with theseprograms and such diets do not work long-term. Thenumber of kcalories eaten, and the food selections and theiramounts, should be reevaluated on a regular basis...perhaps once every 1-2 months to determine the programseffectiveness.17. Regular exercise is not recommended as part of theplan for proper weight loss. Weight loss occurs twice asfast with exercise, and without exercise there is a greatertendency to lose lean muscle tissue as well as fat. This isnot ideal.OVERVIEW OF VARIOUS DIETSLow Carbohydrate Diets: Ketosis occurs, and this presentsthe same problems as fasting. Once glycogen stores arespent (which happens quickly with athletes and those whoexercise regularly), glucose must be made from proteinsources, and there is greater wear on the kidneys as aresult. Even on a high protein diet, some protein will betaken from body tissues in order to produce enough energyfor the nervous system and regular activity. The onset ofketosis is an indication that this process has begun and it isnot a positive aspect, regardless of what pro-high-fatauthorities indicate.Great weight loss on a low-carb diet is evident because ofthe fact that carbs hold water in the muscles at a ratio of 1:3.As carb intake decreases then so, too, does water retention.Much water flushes as a result of lack of glycogen to holdwater molecules. Moreover, by increasing protein intake,excess nitrogen flushes with even more water since thekidneys use water to dilute the concentration of nitrogen.Once leaving a low-carb diet and the muscles refill withglycogen, fluid concentrations increase and the dieterregains some of the weight.Low calorie diets of 400-600 kcalories that consist primarilyof protein have the same problems as fasting andlow-carbohydrate diets: proteins are used for energy and
weight loss comes largely from water. Low-cal diets mustbe supervised properly by a medical professional and onlyas a last resort for those who cannot seem to lose weight byother methods. However, even those individuals tend toregain most of their weight back once they return to abalanced diet.Beverly Hills Diet - a diet consisting of grapefruit, eggs, rice,and kelp; it is deficient in minerals and vitamins.Cambridge Diet - a very low kcalorie (300-600 kcal/day);protein/carb mixture with mineral imbalances; the dieter isclose to fasting.Complete Scarsdale Diet - this diet is unbalancednutritionally; some days are calorically restricted; the dieteralters portions of carbohydrate, protein, and fat; the dietconsists of low carbs (20-50 g/day), and high fat andprotein; the diet has a high meat (saturated fat andcholesterol) content.Dr. Atkins Diet Revolution - this diet is unbalancednutritionally; some days are calorically restricted; the dieteralters portions of carbohydrate, protein, and fat; carbs arevery low (20-50 g/day), whereas fat and protein are high;there is high meat (saturated fat and cholesterol)consumption.Dr. Linns Last Chance Diet - this diet has a very lowkcalorie intake (300-600 kcal/day); it consists of aprotein/carb mixture with a mineral imbalance; the dieter isclose to fasting.Dr. Reubens The Save Your Life Diet - this is a caloricallydilute diet consisting of high fiber (30-35g/day); the diet islow in fat and animal products; there is poor absorption ofminerals because of too much high fiber."Fake" Mayo Diet - this diet consists of grapefruits, eggs,rice, and kelp; it is deficient in minerals and vitamins.F-Plan Diet - this is a calorically dilute diet consisting ofhigh fiber (30-35g/day); it is low in fat and animal products;there is poor absorption of minerals because of too muchfiber.LA Costa Spa Diet - this diet promotes weight loss of 1-1_lbs/day; there are various plans of 800, 1000, and 1200
kcal/day composed of 25% protein, 30% fat (mostlypolyunsaturates), and 45% carbohydrate; the diets includesthe four food groups.Medifast Diet - this diet is balanced nutritionally, butprovides only 900 kcal/day; use of liquid formulas makesthis diet monotonous and expensive.Nutrimed Diet/Medifast Diet - this is a nutritionally balanceddiet, but it supplies only 900 kcal/day; the use of liquidformulas makes this diet monotonous and expensive.Optifast Diet - this diet is nutritionally balanced, butsupplies only 900 kcal/day; use of liquid formulas makesthis diet monotonous and expensive.Pritikin Permanent Weight-Loss Diet - this is a nutritionallyunbalanced diet; some days are calorically restricted; thedieter alters portions of carbohydrate, protein, and fat; thediet consists of high protein (100 g/day); unless the foodsproperly chosen, it may be low in vitamin B12.Prudent Diet - this is a balanced, low kcalorie (2400kcal/day) diet for men; it is low in cholesterol and saturatedfats; a maximum of 20-35% calories are derived from fatwith an emphasis on protein, carbohydrates, and salt; thereis ample consumption of fish and shellfish, and saturatedfats are substituted with polyunsaturated fats.Quick Weight Loss Diet - this diet is unbalancednutritionally; some days are calorically restricted; the dieteralters portions of carbohydrate, protein, and fat, althoughthere is low carbs (20-50 g/day), and high fat and protein;there is high meat consumption (saturated fat andcholesterol) with this diet.San Francisco Diet - this diet begins at 500 kcal/day,consisting of two meals per day of one fruit, one vegetable,one slice of bread, and two meat exchanges; the secondweek limits carbohydrates, with most food coming from themeat group and with some eggs and cheese, and a fewvegetables; week three includes fruit; in week four there isan increase in vegetables; week five the dieter addfat-containing foods (e.g., nuts, avocados); week sixincludes milk; week seven includes pastas and bread,where the diet is maintained at about 1300 kcal/day; thisdiet avoids the issue of saturated fats and cholesterol.
Slendernow Diet - this diet is unbalanced nutritionally;some days are calorically restricted; the dieter altersportions of carbohydrate, protein, and fat; the protein isgenerally high (100 g/day); unless foods are properlychosen, there may be a deficiency in vitamin B12.Weight-Watchers Diet - this diet is balanced nutritionally, atabout 1000-1200 kcal; use of high nutrient-dense foods areconsumed; economic and palatable food makes it one ofthe most successful diets with no real health risks.Wine Diet - this diet is about 1200 kcal/day, containing 28menus together with a glass of dry table wine at dinner;besides the medicinal components of wine, it is believedthat individuals reduce portion sizes when wine isconsumed with a meal; the diet is low in cholesterol andsaturated fats; there is a focus on fish, poultry, and veal withmoderate amounts of red meat.Yogurt Diet - this diet consists of two versions, being900-1000 kcal/day, and 1200-1500 kcal/day; plain low-fatyogurt is the main dairy dish, consumed at breakfast, lunch,and as a bedtime snack; the diet is high in protein, and it islow in cholesterol, saturated fat, and refined carbohydrates.Diets that do not provide 100% of the U.S. RDA for 13vitamins and minerals:AtkinsBeverly HillsCarbohydrate Cravers BasicCarbohydrate Cravers DenseCalifornia (1200 kcal)California (2000 kcal)F-PlanI Love AmericaI Love New YorkPritikin (700 kcal)Pritikin (1200 kcal)Richard Simmons
ScarsdaleStillmanBrian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certificationinstitute. He has written over 12 books and is a contributor author to the Merck Medical Manual.An international lecturer, Mr. Johnston wears many hats in the fitness and health industries. Youcan visit his site at http://www.ExerciseCertification.comArticle Source:http://EzineArticles.com/?expert=Brian_Johnston==== ====For Part 2 of this article, videos and more information on latest diets and weight loss programs,please download a report @http://www.smallreports.com/index.php?k=diet,%20weight_loss==== ====