Weight Loss Diet

10 Tips for Easy Weight Loss

2008-11-07T02:14:00.000-08:00

Written by Gloria Tsang, RD

You know you are experiencing yo-yo dieting, but do not know how to stop it! It is time to get your balance back. The following easy weight loss tips will help you lose weight in a healthy way.

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate)

BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip 2: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Tip 5: Go for wholesome fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch for the sugary drinks

Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

5 Simple Ways to lose weight

2008-11-04T03:53:00.000-08:00

Don't drink Calories
Sweetened beverages such as pop, juice drinks, coffee drinks and tea may satisfy your thirst, but give you lots of empty calories. What's worse is that, unlike eating solid food, drinking liquid calories doesn't make you feel full so you won't eat less food afterwards. Simply cutting a can of pop a day can help you lose 15 pounds in a year! Diet or zero-calorie pop offers no nutritional values either - it's just water added with artificial sweeteners and caffeine. Drink water instead. Carrying a bottle of water with you will encourage you sip it instead of reaching for sweetened beverages.
Snack Sensibly
Instead of regarding snacks as a treat in order to lose weight, regard them as a filler. Plan your snacks to fill the nutritional gap other meals may miss. For instance, if you do not eat enough calcium-rich foods at your three big meals, have a low-fat yogurt as snacks. If you do not eat enough whole grains, have a small whole-wheat sandwich. The key in your fight to lose weight is to plan your snacks ahead instead of letting your vending machine limit your choices. Good snack options include low-fat dairy, fruit, nuts, light popcorn and baked goods made with whole grains. In addition, don't snack just because everyone else in your office is or when you have nothing to do in front of the TV; snack only when you are hungry.
Fill your plate with Vegetables
Vegetables, especially the bright colored and dark green leafy ones, are loaded with vitamins and antioxidants and will help you lose weight. They are also high in fiber and hence very filling. In addition, they are low in calories - good to help lose weight and trim your waistline. When you fill up your stomach with veggies, you will less likely feel the urge to binge on meats and other desserts later on.
Eat Breakfast
People often skip breakfast. Some skip it because they are often too rushed in the morning and have little time to prepare. Some people skip it as a measure to maintain or lose weight. Studies have shown that people who eat breakfast regularly actually are more easily able to control their weight than those who skip breakfast. Often times, skipping a meal results in an increased total caloric intake than if we just ate more frequently throughout the course of the day.
Stop when you are full
Do you continue to pour gasoline in your car even though it is full? If not, why do so to your own body? Our body is capable of sending satiety signal, so stop eating when you are full. Don't overeat for the sake of finishing the plate. If you feel guilty about wasting foods, simply doggie-bag it and save it for later.

Weight loss diet

2008-10-31T03:28:00.000-07:00

A perfect balanced diet which makes weight loss process easier is referred to as the ‘Weight Loss Diet’. The term ‘Weight Loss Diet’ is sometimes confused with ‘Fad Diet’ this article will guide you and will clear your doubts about the weight loss food intake. Selecting the perfect weight loss diet, one must make sure that it is not just for the losing weight but also enough to maintain your work lifestyle

A weight loss diet must be acceptable to your body and should enable you to improve the long term eating habits. Such a diet should include all food groups. One has to get used to understand what one’s diet should include, that is enough information to help a person make informed choices on calories, fat and general dietary changes on day to day basis.

Understanding Fad Diet: Inappropriate choice
The diet that is total restricted eating-plan or certain essential liquid foods lacking sufficient food value is termed as Fad Diet. The fad diet is very low in calories so it causes faster weight loss. However, quick weight loss is unhealthy.
This basically causes water-loss which is quickly regained when you start eating normally. The fad diets are considered risky. The common examples of Fad diets include the fruit based and Soup Diets.

Weight Loss Diet: A perfect Choice
The diet that helps losing weight in a healthy way is a best choice to attain the Weight Loss. Such weight loss diet doesn’t let you to reduce the energy intake but perfectly balances out the quantities of all basic nutrients. A balanced low fat diet is considered as the best weight loss diet. A balanced low fat diet is high in healthy carbohydrates, low in fat and moderate in protein. Any Weight Loss Diet that is rich in whole grains, fruits, and vegetables, which are specially recommended for weight control and preventing diseases such as diabetes and heart disease.

Low fat hi carb diet: for optimum results
The ‘Low-fat hi carb diet’ is considered a good and quick weight loss diet. The Low-fat hi-carb diets are also recommended for athletes. The high-fat as well as high-protein diets both are unhealthy such a diet inhibits all such chances of mis balancing the food intake. In such a diet the consumption of carbohydrates reduces their consumption of fat, they were able to lose body fat and maintain this weight loss without counting calories.

Healthy Weight Loss Diet Plan

2008-10-30T04:38:00.000-07:00

A healthy weight loss diet plan should be first and foremost on our radar screen. We also understand that the modern world demands a successful career and a fast paced tech savvy social life. These demands also place such an unbalanced burden on people in the area of physical appearance.

The career, social and physical aspect can be so crushing that proper health practices suffer as a result. Not everyone can keep up with the blistering pace set by those at the very top. It can be quite brutal; more fall off the wagon than not. After a winter of hibernation, many are looking to shed those extra pounds. Some do, and some do not.

You should check your diet and rid it of the following:

chips and dips
soda and sweet juices
fast foods
these are deadly combos to your health

These daily combos will set you up for long term health challenges. Your body tends to store these items as fat, especially if you are sedentary. The scales tip, and before long you are battling an obesity problem.

In any healthy weight loss diet plan exercise should be an extremely important segment. The balance of a sound diet and regular exercise safeguards your body for the future. Simple things like:

walking after meals
half hour exercise per day
gym workout for an hour
adopting a five day a week exercise program.

Just these simple exercise tips incorporated into your lifestyle will serve you well and go a long way to staving off obesity.

It is easy to talk about what you should not eat, but let us consider some of the foods we should keep around our homes. When starting a healthy weight loss diet plan it is important to keep healthy food items in our storage cabinets. When the good foods are not readily available we tend to snack on fast foods and unhealthy quick foods.

Keep these items in storage at home at all times:

Water! Keep your favorite water on hand at all times. Remember, do not just have it readily available, drink it! It is always best to drink water at room temperature. Cold water tends to slow and impede the digestive process.
Soy Milk. Good for cereals. If you cannot handle this, try the powder form. That works better for me. I mix a pitcher of the powder and it goes great with my cereals and oatmeal. Stay away from cows milk. It is for calves.
Have fruit handy. I am a banana person. They fill you quicker than a bag of chips will.
Carrots and Broccoli. Get a vegetarian recipe for dip.
How about peanut butter. Spread that on your toast instead of butter.
Do you like eggs? Have you ever heard of Egg Beaters? They are an excellent alternative to eggs.
Bread. I am talking about the wholesome wheat bread. Never allow white bread to cross your lips.
Cheese. Make your own vegetarian cheese; it is great, tastes better too!
Brown rice. Great for a quick meal. Never white rice.
I did mention cereals earlier. Read the labels, watch for the sugar content.

Analyzing Weight Loss Diet

2008-10-16T04:53:00.000-07:00

Losing weight is a tough job. It involves a lot of dedication, hard work and discipline. When a person makes a decision to lose weight, there are few things they can do to make the process easier and less personally painful while attempting to reach a goal for their health.To reduce weight one has to change the way they eat, food they eat, and their physical activity. Instead of setting high goals which is not achievable, it’s better to set achievable goals.

It is good to choose the foods you like rather than the food you do not like.. Diet plans which assure weight loss overnight might be very harmful. Fad diets don’t help in the long run and you end up gaining more weight after sometime, even though lose some weight in the beginning. Avoid fatty foods and use of diet pills.

Instead of avoiding totally, one can decrease the amount of food which contributes to adding weight. Weight loss does happen magically, through methodical and experimental approach only one can achieve their goals. Best results are achieved when a good diet plan is combined with good exercise regime.

Understanding weight loss

Intentional weight loss is the loss of total body mass in an effort to improve fitness, health or appearance. Individuals who are overweight face a higher risk of health diseases such as diabetes, high blood pressure. A physician should be consulted to develop a weight loss plan for healthy weight loss.

Weight loss diet

When you look up for a perfect diet plan, you will find that there are different diet plans in the market. Diet plans have been so popular they keep changing like fashion changes.

There’s the low fat diet, low carbohydrate diet, high protein diet and many more. Most companies with such diet plans claim that their program is the right way to lose weight and will bring fast results. However many diets fail to recognize that every person is different and therefore have different needs.

First of all one must know how overweight you are, also what body type, number of fat cells, activity levels, present fitness levels, calorie intake, food preferences, etc, etc.

Weight loss diet plan

A weight loss plan is actually a personal process that one dietary plan that works for one person may not work for another. Dietary intake should be analyzed separately for each individual. In the same way the activity levels and the chosen exercise plan must be chosen.

The healthiest way to lose weight is to follow general food preferences and substitute high-energy foods for fat intake, effectively. Exercise is also the key but it’s important to choose an exercise that will suit the individual fitness levels.

Fast Weight Loss

2008-10-14T04:47:00.000-07:00

A perfect weight loss diet program should only allow loss of of 1-2 pounds per week and not more. This is ideal benchmark to achieve to prevent subsequent weight gain due to the body suffering a rapid lowering in metabolism and to prevent loss of muscle.

In case someone is seeking faster weight loss as may be required in certain circumstances. Fast weight loss is only really appropriate for those who are very overweight. Fast weight loss is not advisable for those only looking to lose 2-25 pounds.

Fast Weight Loss Plans that work

There are a number of quick weight loss programs that provide a nutritional balance while providing low calories in your daily diet. One Fast Weight Loss program is Medifast - this is a successful Weight Loss program used by a number of doctors for many years. Weight loss is in the region of 2-5 pounds per week.

Another Fast Weight Loss diet that fall into the category of a VLCD (Very Low Calorie Diet) is where daily calorie intake is only 800 calories or less. These diets - such as the Cambridge Diet or OptiFast need to be supervised due to the possible side effects as such diets causes some adverse effects too.

Risks of Quick Weight Loss

As fast weight loss diet plans are very low in calories. Unless properly balanced and supervised, there can be nutritional deficiencies that can cause potential health problems.

Along with low calories often come fatigue and irritability, and even other issues such as constipation due to a lack of fiber.

Fast Weight Loss Program is right only if

Weight loss programs that offer rapid weight loss are generally only suitable for people who are obese (a BMI of 30 and above). A person who is heavily overweight will only really cause themselves problems in the long run.

Importance of Practical Weight Loss Goals

2008-10-10T05:00:00.000-07:00

You need to keep your morals up and maintain your will power. The idea is to slowly build strength to achieve your weight loss.

When you keep unrealistic goals you and you don’t get near to achieve them it gets depressing for you and all negative thoughts pile up in your head.

All people have different kind of body type and thus weight loss results for each are varied. Something may work for someone and it may not work for you.

You need to speak with a dietician or a doctor who will give you guidance on what should be your weight loss program like and also decide on a weight loss goal.

A quick weight loss is never long term. A steady weight loss is natural and stays permanently.

Weight Loss Diet Myths

2008-10-06T04:30:00.000-07:00

If you are overweight, chances are you must have heard a lot of weight loss dieting tips from friends, colleagues and more. They are not experts but are spreading their word about something that is a plain myth or something that has worked for someone they know.

We have a tendency to follow such tips, hoping it would work for us. But we do not realize it could have some adverse side effect. Following are some common dieting myths which are mostly ineffective and some may cause damage to your health.

Fad diets work only if you continue them for long term
Fad diets mainly consist of only some particular kind of foods in combination, Fad diets do not allow normal food intake and ban you from eating some products temporarily. These diets work but the results can not be long term as our body loses weight when it is in deficit of normal food intake. This sort of diet can cause malnutrition as it is very restrictive.

Healthy dieting for weight loss is possible when you take balanced diet and keep a regular exercise routine.
High-protein and low-carb diets make you lose weight

While you are on a weight loss program you lessen the amount of carbohydrates and instead replace them with whole grains fruits and vegetables. If you considerably reduce carbohydrate intake, chances are you will gain back as soon as you get back on your normal diet. Large protein intake can create problems. It is common to see side effects like fatigue, nausea, constipation in people eating such diets.
Low-fat or sugar free foods are good for weight control.
Markets are flooding with non fat, low fat and sugar free products, which include jams, jellies, candies, granola bars, flavored yogurts, ice creams and more. There is no way to judge if they genuinely are less in fat or sugar content. Too much intake of such foods can cause no help. These must be completely avoided if you are diabetic or obese.
Only Grapefruit or only Cabbage soup diet causes quick weight loss
Some kinds of foods, herbs and medicines help you to increase your metabolism but there is no such diet that can burn your fat, it is it just regular exercise which makes you burn the stored up fat and hence lose weight.
Going on a grapefruits or cabbage soup diet will limit your food intake, it will make you lose some weight but it is extremely unhealthily to follow. Such diets are like starvation, which can damage your health.
Drinking water will make you lose weight.
While it is true that ample water consumption is an important part of well-balanced diet, but drinking water alone can not cause weight loss. Avoiding high soft drinks will cause weight loss because by replacing them with water or a less calorie drink you are save calories. When you are hungry you need food, not water, it can just take care of your thirst. One must drink adequate water for proper body functioning.
Becoming vegetarian causes weight loss
If you are prone to eating non vegetarian diet all your life, going vegetarian will cause drastic change and you are likely to lose muscle mass. There is no harm in becoming vegetarian, but one has to make sure that high protein food is consumed. In place of eating lean meats and fish, one can manage adequate protein intake by eating tofu, beans and high protein grains. Limiting yourself with non vegetarian food will not cause desired weight loss.

Go For Protein Rich Diet To Lose Weight

2008-10-06T04:20:00.000-07:00

The high protein diet can help you build muscles and lose fats by providing your body the necessary nutrients to give you the energy to stay active. A high protein diet will enable a person to lose a lot of weight in a relatively short period. You can decrease your fats intake and cover up that by taking in more protein rich foods. The energy from protein is more beneficial and lasts longer. Sometimes the high protein diet is referred to as the power protein diet because of the amount of energy an individual receives from it. Protein consists of chains of amino acids that are used by our bodies to grow muscles, hair, nails, skin and internal organs.

Some foods that are high in proteins and can be used in diets:

Casein: Casein is the milk protein in cow’s milk and it is used in processed foods such as cheese and coffee. It helps in losing fats and cholesterol. Casein fills up the stomach by creating a gel-like substance that makes you feel full. It is also used by body-builders since it has high source of glutamine.

Whey: Whey is a natural protein from cow’s milk. It is obtained after milk has been strained. Whey provides the body with essential proteins and contains no fat or cholesterol . Whey is used in making variety of cheese along with heath foods.

Nuts: Nuts have a high protein content but they also contain a lot of fat. Nuts may be very beneficiary in protein rich diets for vegetarians. Since they are rich in fibres so they help in digestion.

Soy beans: There is no secret why Soya beans are recommended by anyone. Soy beans contain linolenic acid which is necessary for the growth of certain hormones. They are rich in high quality proteins which are essential for the the growth of body.

High protein diets also include lots of meat, fish, eggs, beans and lentils.

We need proteins at all stages of life, for a variety of bodily functions. It’s the major component of all cells, including muscle and bone. It’s required for growth, development, and immunity to fight against infections and protect the body.

Healthy weight loss

2008-10-03T05:24:00.000-07:00

In order to successfully reach your weight loss goals, you first have a need to understand how to lose weight in healthy way. Healthy weight loss is attained neither through crash diets nor by too much of exercise. Understanding and adopting the healthiest way to loose weight is half of the solution to your problem.

In terms of food and exercise body needs slow changes. Following are some healthy weight lose Tips knowing which you can understand weight loss process better:

Energy intake and weight lose
Food is the primary source of energy. Our body stores excess of energy as fat that is provided by the food. So eating more food then required by the body for the daily activities and cell maintenance, you probably will gain more weight. So you have to burn this excess amount of calories in order to lose weight in a healthy way and you can do this by reducing the amount of calorie intake or by increasing your daily activities.
Increasing the levels of activities
Increasing the amount of exercise but maintaining the same diet and calorie intake helps in losing weight. There are lots of ways of increasing the amount of activities you do.
Reduce the calorie intake
Reducing the calorie intake helps in a great way in losing weight. If you are currently overweight, then you have to change your eating habits.
Create your own diet plan
You must see a dietician and take help in creating the perfect diet plan for you, which will provide you balanced diet and basic nutrients and also help you overcoming the hunger.
Write your own daily plan
After making a decision on what changes you are going to make write them on a paper. Maintain a daily diary of food items you have had and at what hour, this will help you regularize your food intake.
Create your daily calorie maintenance level.
Your daily calorie maintenance level is the key factor in creating your weight loss plan. As it is a key factor so it is very important that you must calculate this number accurately. It is based on many factors and is very specific to each person. As you note down the food and time you must also start interpreting what calories you have consumed by eating what. Educate yourself to the calories.
Create your weight loss diet plan
After knowing your daily calorie maintenance level its important to create your daily weight loss plans. Measure your weight once a week before the breakfast so that you can properly track your progress. At last, it must be kept in mind that calories you are consuming each day are coming from the right food sources.
Continue losing weight
At some point you may stop losing weight. When there is a small amount of weight to lose then it may happen that your weight loss might come to a stop. The reason for this is because as you gradually begin to lose weight, your body will start to change.
Keeping the weight off
Once you have lost that amount of weight you want to, you have to stick to the same currently working habits. You cannot go back to your old eating habits. Going back to unbalanced meals and less activity will put you into gaining weight again.

Here are some weight loss diet tips that can be followed anywhere, everyday

2008-10-01T04:40:00.000-07:00

Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.
Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.
Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.
Take pita bread roll ups or wraps with salad fillings.
Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours. This produces an increase in burned fat even hours after the work out is over.
Add alfalfa or mung beans to salad to get extra iron.
Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.
Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.
Consult the doctor before beginning an exercise or weight loss program.
Slowly eat and chew each bite during meals as this would decrease one's appetite.
Complete three small meals and two snacks everyday instead of one or two huge meals.
Use chicken stock when stir-frying. This will cut down on hidden fat.
Buy non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.
As much as possible do not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.
Warm water with just a squeeze of lemon juice before breakfast get the metabolism going for the day, this also help preventing constipation and is excellent for the skin.
One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.
Look for a weight loss "buddy," club, or support mates. This will motivate you to stay and enjoy your weight loss program.
Though it's hard at first, try not eating 3 hours or more before bedtime.
Make pasta a fast food choice - preparing a pasta meal or salad will only take 10-12 minutes.
Chilli helps to speed up metabolism - even the milder varieties.
Try making omelettes without adding the yolks! A dramatic decrease in fat.
Substitute baking soda, baking powder, MSG and soya sauce in cooking.
Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.
Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.
Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don't be tempted to buy goodies.

Make sure that the right discipline is still practiced to promote consistency on the diet plan. This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.

2008-09-30T03:13:00.000-07:00

Weight Loss: High Protein, Low Carbohydrate Diets

High-protein, low-carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight. These diets generally recommend dieters receive 30% to 50% of their total calories from protein. By comparison, the American Heart Association, the National Cholesterol Education Program, and the American Cancer Society all recommend a diet in which a smaller percentage of calories are derived from protein (nutrients essential to the building, maintenance, and repair of tissues in the body).

The Atkins diet is an example of a high protein, low carbohydrate diet.

How Do These Diets Work?

2008-09-28T22:10:00.000-07:00

By restricting carbohydrates drastically to a mere fraction of that found in the typical American diet, the body goes into a different metabolic state called ketosis, whereby it burns its own fat for fuel. Normally the body burns carbohydrates for fuel -- this is the main source of fuel for your brain, heart and many other organs. A person in ketosis is getting energy from ketones, little carbon fragments that are the fuel created by the breakdown of fat stores. When the body is in ketosis, you tend to feel less hungry, and thus you're likely to eat less than you might otherwise. However, ketosis can also cause health problems, such as kidney failure.

As a result, your body changes from a carbohydrate-burning engine into a fat-burning engine. So instead of relying on the carbohydrate-rich items you might typically consume for energy, and leaving your fat stores just where they were before (alas, the hips, belly, and thighs), your fat stores become a primary energy source. The purported result is weight loss.

What Are the Health Risks Associated With High Protein, Low Carb Diets?

2008-09-28T22:05:00.000-07:00

High protein diets can cause a number of health problems, including:

Kidney failure. Consuming too much protein puts a strain on the kidneys, which can make a person susceptible to kidney disease.

High cholesterol. It is well known that high protein diets (consisting of red meat, whole dairy products, and other high fat foods) are linked to high cholesterol. Studies have linked high cholesterol levels to an increased risk of developing heart disease, stroke and cancer.

Osteoporosis and kidney stones. High protein diets have also been shown to cause people to excrete more calcium than normal through their urine. Over a prolonged period of time, this can increase a person's risk of osteoporosis and kidney stones.

Cancer. One of the reasons high protein diets increase the risks of certain health problems is because of the avoidance of carbohydrate-containing foods and the vitamins, minerals, fiber and anti-oxidants they contain. It is therefore important to obtain your protein from a diet rich in whole grains, fruits and vegetables. Not only are your needs for protein being met, but you are also helping to reduce your risk of developing cancer.

Unhealthy metabolic state (ketosis). Low carb diets can cause your body to go into a dangerous metabolic state called ketosis since your body burns fat instead of glucose for energy. During ketosis, the body forms substances known as ketones, which can cause organs to fail and result in gout, kidney stones, or kidney failure. Ketones can also dull a person's appetite, cause nausea and bad breath. Ketosis can be prevented by eating at least 100 grams of carbohydrates a day.

Is This Diet Right for Me?

2008-09-28T22:02:00.000-07:00

These theories of weight loss remain unproven, and most experts are concerned that high-protein, low carb diets can cause a host of problems, particularly for the large segment of the population that is at risk for heart disease. What's more, the plan doesn't permit a high intake of fruits and vegetables, recommended by most nutrition experts because of the numerous documented health benefits from these foods.

The experts say to achieve permanent weight loss you must change your lifestyle. This means following a lower calorie diet that includes grains, legumes, fruits and vegetables combined with participating in regular physical activity.

Before starting this or any diet, be sure to talk with your doctor to determine what approach is right for you.

10 Diet Secrets for Lasting Weight Loss Success

2008-09-26T02:29:00.000-07:00

Experts reveal the best tactics for losing weight and keeping it off.
By Kathleen M. Zelman, MPH, RD, LD
WebMD Feature
Reviewed by Louise Chang, MD

As strange as it might sound, it seems that losing weight is actually easier than keeping it off. Studies show that many dieters are able to lose weight -- but before long, they return to old eating habits and the extra weight returns. Sometimes, they end up even heavier than when they started.

The challenge, experts say, is to sustain a healthier lifestyle forever without the reward of seeing the numbers on the scale go steadily down, or continually hearing compliments about your new body.

To maintain a weight loss, you must accept that this is your new lifestyle of eating healthy and being physically active, says Pamela Peeke, MD, author of Fight Fat After 40 and Body for Life for Women. Some of the rewards you can focus on at this point might include getting off medications, lowering your blood pressure, sleeping better, and feeling energized.

Don't think of your weight loss efforts as dieting, but rather as shifting into a new gear in which you're adopting small, realistic lifestyle changes, suggests Elisa Zied, MS, RD, author of Feed Your Family Right.

"If you can't continue the behavior after you have lost the weight, don't bother -- because if it is not sustainable, it is a recipe for weight regain," says Zied, herself a successful loser.

Secrets of Long-Term Weight Loss

So exactly how do successful losers -- all those people we've seen on reality shows and in magazine articles - beat the odds to avoid regaining?

More than a decade ago, researchers James Hill, PhD, and Rena Wing, PhD, set out to answer that question. They initiated the National Weight Control Registry (NWCR), which tracks the habits of more than 6,000 people who have lost at least 30 pounds and kept it off for more than a year. (The average participant has lost about 70 pounds and has kept it off for six years.)

Hill and Wing learned that these successful losers tended to share several habits:

They follow a relatively low fat, calorie-controlled diet. "Controlling portions [and] eating foods high in water, like soups and vegetables, can make it easier to control calories," says American Dietetic Association spokeswoman Bonnie Taub-Dix, MA, RD. If you also limit the variety of foods you eat, you can simplify your diet and make it easier to not overeat. Zied cautions to choose your calories wisely; don't waste them on foods you don't love.
Whether it's Monday, Saturday, or a holiday, successful dieters follow a consistent pattern of eating from day to day. This establishes a routine, and even though there is room for splurges, this set eating plan is the cornerstone of their success. Since everyone needs a special treat once in awhile, Dix suggests planning your splurges in advance.
Successful weight loss maintainers eat frequently, every 3 to 4 hours, or 4 to 5 times a day. Hunger is the Achilles heel of any dieter, and frequent eating helps you control your blood sugar and manage your appetite. "And don't forget to drink plenty of water or unsweetened beverages, because thirst is sometimes confused with hunger and extra fluids can help take the edge off your appetite," says Dix.
They start the day with breakfast. This is an essential step to get your engine going and to help you perform better in the boardroom or at the gym. Breakfast doesn't have to be anything fancy, either. "Enjoy a bowl of high-fiber, whole-grain cereal with fruit and non-fat dairy for a great meal that will last for hours," suggests Zied.
They exercise for 60 minutes each day. Most successful losers are walking 11,000-12,000 steps, or the equivalent of 5.5-6 miles per day. For those in midlife who now find that it's now harder to lose weight and keep it off, Peeke suggests increasing intensity during your walks. "Stop looking in the past at what used to work," she says. "In order to achieve and maintain weight loss, you have to add in intensity to mobilize the fat." So add some hills, do some speed intervals, or do whatever it takes to boost your heart rate a little more.
Successful losers get on the scale regularly, whether it's daily, every other day, or weekly. "Everyone has their own formula of how many pounds it takes to trigger tightening the belt," says Zied. She personally allows herself 2-3 pounds to play with. When the scale goes up beyond that number, she steps up her activity and curbs her calories.
Members of the Registry limit television watching to about 10 hours per week -- about one-third of the typical American habit. This gives them more time to exercise, and no doubt reduces mindless munching in front of the tube.

In addition, Taub-Dix and Zied add these habits to the list:
Don't beat yourself up about your weight or about slip-ups; instead, engage in positive self-talk. "Being negative or feeling guilty is counterproductive," says Dix. "Talk to yourself in a positive manner, like a psychotherapist, not like the Wicked Witch."
Keep in mind, Dix says, that the weight loss or maintenance plan that has worked for your friend or co-worker might not be the best approach for you: "It is not about the diet, but about what works best for you because there is no right or wrong way."
Lose weight slowly. This approach is more realistic and gives dieters the chance to gradually settle into their new lifestyle and weight. "When you do it slowly, you can stop focusing on the numbers on the scale and work on changing your eating habits, improving your lifestyle, and [adapting] to the new way of life," says Zied.

What Is Weight Loss Success?

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Weight loss success can be defined in many ways. "If you are overweight or obese, just losing and keeping off 5% to 10% of your current weight has clear health benefits," says Hill.

Even not gaining weight every year can be considered success. Peeke recommends trying to sustain 75%-80% of your total weight loss. Once you get to the 50% point, it becomes a slippery slope, she says.

And how long does it take before maintenance gets easier? The National Weight Control Registry showed that participants seem to reach a point after about three years where they feel like they "have it," and will be able to keep the weight off forever, Hill adds.

"Clearly, the longer you keep the weight off, the more likely you are to keep it off permanently," says Hill.