Weight Loss Diets Nutrition Tips Guide

Weight Loss Diets And Making Your Informed Choice

By Myfawny Craighter

The dieting industry brought in $55 billion in 2006 and is expected to hit $68.7 billion in 2010, says Marketdata Enterprises research firm. Popular programs to help people lose excess weight include Jenny Craig and Weight Watchers, to name but two.

The sale of health food weight loss diet entrees, weight loss supplements and exercise equipment has soared in recent years, even though two-thirds of all Americans are overweight or obese.

Despite the popularity of such programs, many people prefer to tap into the vast sea of dieting information online and choose their own weight loss diets. But which ones are the safest and most effective?

The Atkins Diet Cuts Out Most Carbohydrates

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 review their options and eat as much steak, eggs and cheese as they want and still lose weight.

Not Recommended By Some Dietitians

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, dieticians 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

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.

Lean Meat, Nuts And Oily Fish

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.

1200 Calories A Day

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.

Hunger And Cravings Disappear

A number of advantages have been scientifically proven with this diet. Participants feel energized and satiated, with hunger and cravings disappearing. You’ll likely enjoy decreased body mass, lower triglycerides and cholesterol levels, and improved memory.

However, this diet is not for everyone. Pregnant or breast feeding women, men and people who weigh more will need higher caloric intake to prevent starvation, mortality or lack of essential nutrients.

Instead, many dieticians recommend looking up the proper caloric intake for your height, age and weight, then subtracting 3,500 to 7,000 calories per week for a do it yourself natural weight loss plan.

Please Note: All information given on this site is for general information purposes and is not to replace any medical opinion or medical diagnosis given by a qualified medical doctor, a dietitian/nutritional expert or any other medical expert, as individual circumstances may vary. Please see your medical doctor, before any action is taken to alleviate symptoms.

This Article was about Weight Loss Diets.

About the Author:
Myfawny Craighter is an author of articles on weight loss, diet, nutrition and eating disorders including Diet Information, Weight Loss Success, Body Fat, Fat Scales, Special Diets, Herbal Weight Loss, Eating Disorders, Binge Eating.
Keep a lookout for more of her articles coming soon.

Did You Know?

It can make you want to scream and cry when you go to try on a pair of your pants only to find that you are too big to fit in them anymore. It is a wake up call. You may have never even realized you were packing on the pounds until it was too late.

Being overweight is costly. Clothes cost more and your health insurance premium can go up. You can even be denied certain jobs. Do not let your weight stand in your way. There are natural weight loss methods that can help.