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 Welcome to DietHealthClub.com Nutrition food facts, balanced diet and diet chart

 

 

 

Welcome to DietHealthClub.com

Nutrition food facts, balanced diet and diet chart

Balanced Diet, Health And Nutrition

A balanced diet comprising of diverse and healthy foods is key to promoting good health. After all, we are what we eat - Research continues to prove that eating healthy food promotes good health and unhealthy food habits lead to a diseased body. Foods contain vital nutrients that aid our body’s metabolic function. However, a lack of consumption of these nutrients or feeding upon the wrong kinds of food leads to an accumulation of toxins within the body, resulting in chronic diseases in the long run.
A nutritious diet while ensuring overall well being, helps to maintain a healthy Body Mass Index (BMI), reduces the risk of several debilitating diseases like cancer, cardiovascular ailments, diabetes, osteoporosis and stroke. Thus a nutritious & healthy diet is important in the prevention and cure of various diseases.

Diet for diseases
There are several health conditions that can be caused or aggravated by the food we eat. However, there are also several foods that you can include in your diet to help prevent or treat diseases. It is simplest to draw up a balanced diet chart as this will ensure that you get all the nutrients you require on a regular basis. A nutrition diet chart is a diet chart that helps you to keep a track of your nutritional diet requirements and is a very useful tool when drawing up a personalized diet plan.
 
Heart diseases: Coronary heart diseases are a very common health problem and they are closely linked to a diet that is high in unhealthy fats. Decreasing one’s intake of fatty foods, especially fried food, will go a long way in preventing heart diseases. On the other hand, a healthy diet chart with an adequate amount of high fiber foods is seen to prevent heart diseases. People who suffer from heart problems are often advised to follow a specific high fiber diet for heart diseases that is rich in raw fruits and vegetables. 
 
Diabetes: While genetics does play an important role in the onset of diabetes, an unhealthy lifestyle and bad eating habits are also contributing factors. A diabetes diet chart is a diet plan that is high in fiber and low in fat with a minimum amount of saturated fats. A Vegan diet is very effective in controlling this problem.

Anemia: Anemia is generally caused by nutritional deficiencies and is most commonly associated with a diet that is low in iron. Iron rich foods such as green leafy vegetables should be included in a diet for anemia.

In addition to these diseases, conditions such as high cholesterol, high blood pressure, gout, and even cancer are affected by the individual’s diet. There are several diet plans such as the Alkaline Acid Diet plan, the Low Glycemic Index diet and the DASH diet plan that are meant to treat specific medical conditions.  

Healthy Food Groups
Since no single food group can nourish the body with all the vital ingredients it requires, it is important that we consume a variety of healthy foods to derive the nutrition our body needs. There are five main food groups, they are:

• Fruits
• Vegetables
• Cereals and Pulses
• Dairy
• Poultry, Fish and Meat products

A healthy balanced diet of these five food groups ensures essential vitamins, minerals and dietary fiber. The food group serving size will depend upon various factors like age, activity level, body size and gender. It is also important that one eat a variety of healthy foods from within and across the food groups. As some foods from within a food group provide more nutrients than others. This will ensure that one gets the maximum recommended nutrition from the food group; besides the food variety will make for an interesting meal.

Diet for weight loss
Problems related to excessive weight gain are commonplace as we tend to lead a sedentary lifestyle and have unhealthy eating habits. People with excessive weight gain often try to crash diet in the hope of obtaining a svelte figure. However, this type of a restrictive diet chart for weight loss is extremely unhealthy and not easy to stick to and so the individual succumbs to temptation and goes back to his/her unhealthy eating habits. The cycle of repeated trial and failure can leave the individual disillusioned and finally the person stops trying to lose weight. However, a simple and easy weight loss diet chart can work wonders for overweight and obese people. It is best to follow a daily diet chart as this will help you to stick to your diet. In order to balance a diet chart, it is important to take into account your physical activity levels as a person who exercises daily will have a higher calorie need as compared to a person who leads a sedentary lifestyle.
  
You can include healthy snacks in your daily diet charts as this will allow you to snack without having to worry about excessive weight gain. It is important to have realistic goals and dieticians often suggest that overweight individuals should not concentrate on weight loss but rather try to follow a healthy diet plan. Once a person has decided that sticking to a healthy diet chart on a daily basis is their main goal, they will not unnecessarily fret over their progress in terms of weight loss. This will allow a person to lose weight at a steady pace with a higher chance of sticking to their diet plan. Once an individual has lost a considerable amount of weight, they can then use a follow-up diet chart to ensure that the weight loss is permanent. Keep in mind that a healthy balanced diet will lead to a slimmer and healthier you! 

In conclusion, it must be noted that allopathic medicine treats the symptoms rather than the root cause of the disease, which is usually caused by wrong eating habits leading to an accumulation of toxins within the system. Whereas a nutritious healthy diet can rectify underlying causes of diseases and restore one to wholeness of mind and body. Once we realize the connection between a wholesome balanced diet and good health, our food will be our medicine and maintaining good health will be a matter of making the right food choices and leading a healthy lifestyle.

Our Diet Chart may help you get started quickly.  Also, look for more blog posts on Diet and Weight Loss, Cholesterol Diet Plan.

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13 Keys to a Healthy Diet

13 Keys to a Healthy Diet

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

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Healthy Eating EASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO IT

Healthy Eating

EASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO IT

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.
Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

In This Article:

• Set yourself up for success
• Moderation is key
• It’s not just what you eat
• Fill up on fruits & vegetables
• Eat more whole grains
• Enjoy healthy fats
• Put protein in perspective
• Add calcium & vitamin D
• Limit sugar & salt
• Plan healthy meals ahead
• Related links for healthy eating

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Healthy eating tip 1: Set yourself up for success  

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart.  Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.  The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key 

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small.  Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat 

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables 

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber.
Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

Eat a rainbow of fruits and vegetables every day—the brighter the better.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

• Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
• Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
• Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest (See "Related Links for Healthy Eating" below).

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the US, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions.
You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

Learn more about the variety of health problems caused by excess weight.

Read Article by Harvard Health Publications

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup honey or molasses brown rice syrup

crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. See Healthy Fast Food for tips on making healthier fast food choices.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Choose low-salt or reduced-sodium products.
• Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Healthy eating tip 10:  Plan quick and easy meals ahead 

Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.

Plan your meals by the week or even the month

One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.

Shop the perimeter of the grocery store

In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you.
Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).

To learn more, see: Eating Well on the Cheap: How to Save Money on Healthy Food

Cook when you can

Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.
Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer, and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.

For more tips, see: Healthy Recipes: Making Fast, Healthy, and Delicious Meals

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You’re Probably Eating Crappy Bread Nothing you eat should be bleached. We’ll tell you how to pinch the right loaf.

You’re Probably Eating Crappy Bread

Nothing you eat should be bleached. We’ll tell you how to pinch the right loaf.

Ian Cohen

Man may not live by bread alone, but he should at least get some dietary value out of it if he’s going to spend time chewing, digesting and evacuating it. But even that may be too much to ask, since most breads available at your local supermarket are nutritionally worthless.
While most people have finally clued in to the fact that plain white bread boasts the dietetic value of couch stuffing, few are aware that wheat breads are equally empty. “How can that be,” you ask, “when it’s got the word ‘wheat’ right in the name?”
On paper, the word “wheat” implies good health, but when it comes to most commercially processed breads, that’s simply not the case. Any health benefits conferred by wheat depend on the form in which it's eaten, so those benefits are minimal if the wheat used to make your bread has been processed into bleached (or unbleached, for that matter) flour. Technically, plain white bread is “wheat bread” too.
To be clear, 100% whole wheat bread is extremely healthy, loaded with essential nutrients and high in fiber. Unfortunately, most of the mass-baked breads you’ll find for sale aren’t 100% whole wheat&emdash;not even close. They’re versions of the wheat grain stripped to approximately 60% of their original form and turned into flour. Worse still, the 40% that’s removed includes the healthiest parts: the bran and the germ of the wheat grain. So how do you pick the right bread?
DON'T BE FOOLED
Just like car dealers who use the term “previously owned” instead of “used,” lousy bread manufacturers have baked up a few of their own catchphrases to fool you...

So, What Bread IS Good? Most mass market breads contain enriched flour and some type of sugar, and that’s no way to get the best (health) bang for your buck. But look carefully, and you’ll find a few breads worth buying... 1. Alvarado Street Bakery Sprouted breads 2. Ezekial 4:9 100% Whole Grain Flourless 3. Franz Oregon Trail 100% whole wheat 4. Rubschlager Rye-Ola 100% rye bread 5. Trader Joe’s Sprouted Breads

“Wheat Flour:” This is what’s left after all the good stuff is removed. Most every commercially processed bread uses either bleached or unbleached flour as its main ingredient. During the factory process of making flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.
“Enriched:” Enrichment is the process of replacing all of the vitamins and minerals that were removed during extraction. Except that nutrients added to flour later don’t compare to the ones that occur naturally.
“Stone-Ground:” This is another healthy-sounding technique that, in reality, just describes how the flour was milled. Stone–ground flour is pretty much the same as wheat flour, which means it’s pretty much worthless too.
“Multigrain:” Your bread can have 72 different types of grains, but it won’t mean squat if none of them is whole.
The Rye Lie: On its own, rye flour is loaded with healthy fiber. Unfortunately, most rye breads sold in stores are made with a combination of rye and unbleached, enriched flour, explaining why most rye breads are low in fiber—less than a gram per slice.
Sour D’oh!: Just like rye and wheat breads, sourdough can offer a variety of benefits, including easy digestibility and a mild effect on blood sugars. Yet bread companies have again found a way to spoil a good thing by adding bad things—namely enriched flour and fructose.
YOUR BEST BET: GO 100%
To be confident you’re getting the most from your bread, make sure the first ingredient is always either "100% whole wheat" or "100% whole grain." This way you’ll know the most nutritious parts of the wheat have been left intact. Since the health benefits include protection from stroke, diabetes, heart disease and some cancers, it only makes sense to keep your bread whole.

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Does Morning Cardio Burn Fat Faster? We debate the merits of this popular fat loss legend.

Does Morning Cardio Burn Fat Faster?

We debate the merits of this popular fat loss legend.

Mike Simone

The effectiveness of cardio training performed in the morning is a question commonly asked of fitness professionals--especially considering the challenges of fat loss. You’ll find it trumpeted in fitness forums and blogs and even on our Facebook page. But does it work?
Sort of.
Morning Cardio training on an empty stomach or while fasting is a common practice within the bodybuilding community to ensure lowest possible body fat prior to competition. Training and fitness expert Jesse Burdick shares, “Fasted cardio is the prevailing wisdom in bodybuilding because these guys are dieting very hard.”
The reason why this particular training approach is effective concerns the depletion of glycogen, the body’s first source of stored energy. By keeping the body drained of this stored form of glucose, it’s then forced to burn fat or protein instead.
According to training and fitness expert John Kiefer of DangerouslyHardcore.com, “When you’re fasted in the morning, the hormone cortisol is high and its only job is to break down the appropriate tissue based on what other hormones are around. Insulin is elevated after eating and cortisol will attack muscle. But, if you are fasted, insulin is low and cortisol will then go after body fat reserves.”
As far as the types of cardio you should do, Burdick suggests 15-20 minutes or less of high-intensity interval training or low-to-moderate intensity steady-state cardio.
What about the regular guy who wants to maintain his typical diet without fasting? Will cardio training in the morning be any more effective than at other times?
Nope.
Kiefer says, “On a regular, normal diet, there really is no difference in how much fat you will burn.”
Both men agree that training in the morning is good for getting the body energized, but unless you’re fasting, you might be better off getting those extra Z’s for a hardcore evening session.

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Anti-Inflammation Diet for Dummies

Background

Anti-Inflammation Diet for Dummies is written by Dr. Artemis Morris, a naturopathic physician and nutrition instructor and Molly Rossiter, an award-winning writer. This book was written for those who want to reduce the inflammation in their bodies, which is often a contributing factor in the development of chronic disease.
The authors explain what inflammation is and how it affects your body, the role it plays in chronic illness, how you can eat to reduce inflammation, the top foods for fighting inflammation and provide a selection of recipes for every meal of the day.

Anti-Inflammation Diet Basics

Low-grade inflammation is a condition inside the body that can facilitate a range of chronic diseases including arthritis, obesity, heart disease, allergies, asthma and cancer. In this book a preventative way to fight inflammation is outlined involving the use of anti-inflammatory foods and nutritional supplements.
Readers are provided with a nutritional breakdown of different foods to increase their understanding of how diet influences the development of inflammation. You are guided on what foods are best eliminated from your diet as well as the best foods to eat to reduce inflammation.
General recommendations for an anti-inflammation diet include emphasizing natural and unprocessed ingredients, avoiding gluten, and increasing your intake of fresh fruits and vegetables. A list of the top ten inflammation-fighting foods is also provided.
Foods to be avoided include those containing trans fats, refined carbohydrates and artificial sweeteners like desserts, pastries, ice cream, fried foods, white flour, white rice, white pasta, soda, and diet drinks. The authors also advise against the consumption of red meat instead favoring vegetarian sources of protein, as well as seafood.
They also highlight the importance of healthy cooking methods such as steaming, baking, stir-frying, grilling, and broiling. Additionally information is provided about nutritional and herbal supplements that can assist in the management of inflammatory conditions.

Recommended Anti-Inflammatory Foods

Salmon, flaxseeds, blueberries, raw almonds, mushrooms, broccoli, quinoa, Brussels sprouts, onions, chickpeas, lentils, black beans, tempeh, kale, cabbage, tuna, mackerel, chicken, eggs, low fat Greek yogurt, oats, brown rice, coconut, dark chocolate, green tea.

Sample Meal Plan

Breakfast Banana Coconut Milk Smoothie

Morning Snack Oatmeal Cookies

Lunch Arugula Salad with Chickpeas and Grapes

Afternoon Snack Spiced Nuts

Dinner Roasted Lemon Chicken with Broccoli

Dessert Rice Pudding with Pomegranate Seeds

Exercise Recommendations

Exercise can reduce inflammation, helps keep the joints moving and can assist with weight loss. If you are not currently physically active it is best to start with walking, which can be done outdoors or on a treadmill.
Other physical activities that you could try include swimming, strength training, and yoga. You should aim for at least thirty minutes of cardiovascular exercise, three days a week and thirty minutes of yoga every day.

Costs and Expenses

Anti-Inflammation Diet for Dummies retails at $19.99.

Click here to purchase the book for discounted price.

Pros

• Encourages the intake of a wide variety of unprocessed natural foods.
• Provides education about how to eat to reduce inflammation in the body.
• May assist with the management of health conditions related to inflammation such as heart disease, arthritis, allergies, and asthma.
• Nutritional information is provided for the recipes.
• Gives tips on how to follow the program while eating out.
• Includes 100 recipes.
• Outlines a selection of nutritional supplements that may improve inflammatory conditions.

Cons

• Does not include a meal plan.
• Some of the recipes are high in calories.
• Will probably require more time to be spent preparing meals.
• Recommends the intake of tuna and mackerel, which are high in mercury.

Conclusions

Anti-Inflammation Diet for Dummies describes how inflammation can affect your health and explains how you should eat if you want to reduce inflammation in your body. This book also provides tips about lifestyle factors for reducing inflammation and a large selection of anti-inflammatory recipes.

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Mc Dougall Diets

McDougall Diet

Background

When Dr. John McDougall worked as a medical practitioner on a sugar plantation in Hawaii he discovered that his older Filipino, Japanese and Chinese patients – who consumed a diet of rice and vegetables – were thin and free of chronic disease. Conversely their children and grandchildren, eating a modern diet with meat and dairy products, became fat and sick.
Subsequently he created The McDougall Program, which is based on the assumption that ideal weight and optimal health can be achieved and maintained if we eat a diet based on whole and unprocessed low-fat plant foods.

Dr. McDougall Diet Basics

McDougall asserts that animal products provide an excessive amount of harmful fats, which increase blood cholesterol levels, damage the arteries and cause heart disease and stroke. In comparison, plant foods provide us with immune-boosting and cancer-fighting antioxidants, phytochemicals, vitamins, minerals, and other health-promoting substances.
According to McDougall, humans were designed to crave sweet-tasting foods like starches, vegetables, and fruits because they provide us with energy and quality nutrition. He claims that if you don’t eat enough carbohydrates you are likely to feel hungry and may tend to overeat.
On his program you will consume between 70 and 90 percent of calories from complex carbohydrate foods like whole grains and root vegetables. You will add fruits, vegetables, sauces, dressings and seasonings to create complete meals. Foods to be avoided on this program include meat, fish, poultry, eggs, dairy products, nuts, olives, fats, oils and refined flour products.
“Breakfast is centered around various starches. Lunch can be a soup or a grain salad, or both. For dinner, plan a starch-based main dish, along with a low-calorie salad. Salads are preferred for between meal snacks. “
There are no limits on the amount of food you can eat and you are encouraged to eat to the full satisfaction of your appetite, without regard to calories. Because all of the foods are low in fat and high in fiber you will naturally consume a caloric intake that will allow you to effortlessly lose weight.

Recommended Foods

Oats, brown rice, quinoa, couscous, whole wheat bread, whole wheat pasta, oat bran, sweet potato, butternut squash, cannelloni beans, garbanzo beans, lentils, fresh fruits and vegetables, raisins, low fat soy milk, fat-free soy mayonnaise, soy sauce, balsamic vinegar, herbs and spices, carob powder, herb tea.

Sample Meal Plan

Breakfast Oatmeal with fresh fruit

Lunch Garden Stuffed Pitas

Dinner Coleslaw Mushroom Stroganoff

Exercise Recommendations

Although diet is the focus of the McDougall program, exercise is also recommended as an essential component of a healthy lifestyle. Even a daily walk can improve your health by reducing your triglyceride and blood sugar levels, alleviating depression, boosting energy and assisting with weight loss.

Costs and Expenses

The McDougall Program for Maximum Weight Loss retails at $18.

Also available is The McDougall Quick and Easy Cookbook: Over 300 Delicious Low-Fat Recipes You Can Prepare in Fifteen Minutes or Less for $16.50.
Click here to order Dr. McDougall’s books at discounted price.

Pros

• Encourages a high intake of fresh fruits, vegetables, whole grains and legumes.
• Many dieters have experienced successful results on the McDougall Diet for weight loss and recovery from chronic health conditions such as heart disease and diabetes.
• Does not require calorie counting or limiting portions.
• Can be followed as a lifestyle approach to healthy weight management.
• Addresses the psychological factors involved in successful weight loss.
• Provides tips on eating out.
• Includes a 21-day meal plan with recipes.
• Author is a medical doctor who specializes in weight loss and preventative medicine.

Cons

• Very restrictive and requires complete elimination of meat, dairy products, eggs, oils, chocolate, coffee and alcohol.
• Some dieters do not respond well to a starch-based diet and may experience hunger between meals or blood sugar imbalances.
• Diet may be too low in protein for many individuals.
• Meal plan appears to be lacking in adequate essential fats.
• Necessary to take a vitamin B12 supplement.

Conclusions

The McDougall Diet is a low fat plant-based diet that has been used by many dieters with success to achieve weight loss and for the management of conditions including heart disease and diabetes.
According to Dr. McDougall all fats must be strictly avoided, however this advice conflicts with current knowledge about the value of healthy fats in the diet, which have been demonstrated to improve cardiovascular health and weight management when consumed in moderation.

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Eating disorders

Written by Christine Webber, psychotherapist and life coach

In 2009, the Royal College of Psychiatrists estimated that eating disorders affect roughly 7 young women in every 1,000, and 1 in every 1,000 young men.
The common eating disorders are:

• anorexia (often called ‘anorexia nervosa’)
• bulimia (often termed ‘bulimia nervosa’)
• binge eating disorder.

But why do they occur?
The reasons are complex, and they are connected with our rather curious and ambivalent attitude to food.

Mixed messages about food

At a recent international conference, one of the speakers said that 'the majority of women have a slightly odd relationship with food'.
Although this seems a rather sweeping statement, most of the females in the audience promptly nodded.
Certainly, many adult women have a ‘love-hate’ relationship with their food. Furthermore, a lot of them manage (quite unintentionally) to pass on mixed messages about food to their children.
Listen, for example, to two female friends lunching together. If they succumb to the delights of the dessert trolley one will almost certainly say to the other: 'I shouldn't be having this.'
In other words, she is indulging her pleasure, but she's punishing herself as she does so.
Most probably, her friend will say something like: Oooh yes, I shouldn’t be having this either – but isn’t it lovely!’
Recently, we eavesdropped on two women talking in a pub.
The first woman – Kathrina – was telling her colleague, Caroline that she'd had a tummy bug the previous weekend.
'It was awful' she said. 'I felt like death. Still there were compensations ...'
'You look great now, said Caroline. 'How much weight did you lose?
'Four pounds,' said Katrina, not even bothering to conceal the note of pride that crept into her voice.
'I bet,' agreed Caroline. 'You look great, how much weight did you lose?
'Four pounds,' said Katrina, not even bothering to conceal the note of pride that crept into her voice.'
'Gosh. Fantastic. Four pounds...' Her companion looked and sounded envious.
Let's face it, most women understand that conversation because deep down they subscribe to the view of the late Duchess of Windsor when she said: 'You can never be too thin or too rich.'
Even those women who know how dangerous this kind of thinking is, still cling to it.
And it is that very type of thought – constantly, if unwittingly, being passed on to children – which has helped to increase the feelings of ambivalence about food among women in today's society.

How do you know if you have an eating disorder?

So what is an eating disorder?
Formerly the Eating Disorders Association, beat (beat eating disorders) says: 'An eating disorder occurs when eating or not eating is used to help block out painful feelings.'
Beat also says that without appropriate help and treatment, such difficulties may persist throughout life.

How widespread is the problem?

There's no doubt that eating disorders are on the increase.
Beat currently provides rather higher estimates than those of the Royal College of Psychiatrists.
Beat believes that 1.15 million people in this country have a significant problem and that between 60,000 and 90,000 of those are having treatment.
Certainly, the scale of the problem is such that every GP in the land is likely to have one or two anorexics among his or her patients, and no less than 18 bulimics.
However, most GPs don't identify all these people as having eating disorders because of the secret nature of these conditions.
One GP told us recently: ‘I have never had anyone come into my surgery and actually complain of bulimia. So it’s hard work making the diagnosis.’
Quite apart from anorexia and bulimia, there's also ‘binge eating'.
Compulsive or binge-eating is also classed as an eating disorder, but far fewer studies are done about these people.
And when compulsive eaters – who are sometimes extremely overweight – do visit their doctors they are likely to be given a diet sheet rather than offered any kind of counselling, which might get to the root of the problem.
But does counselling help eating disorders?
In fact during the last few years, cognitive behaviour therapy (CBT) has been shown to be useful – particularly in the treatment of bulimia nervosa and overeating.
In CBT, the person with the eating disorder is helped to address the issue behaviourally – in that he or she is asked to eat regularly and not to ban any foods and so on – but also to look at the thinking behind why they eat.
There's much emphasis on addressing the thoughts that persuade us to eat. For example, if someone eats because they’re miserable, she will be encouraged to challenge the idea that eating makes her happy and to find other ways of comforting herself that does not include food.
There are a number of excellent books written by CBT practitioners that are of great help to bulimics and to overeaters, and some of them are listed at the end of this article.

Female or male?

When we talk of eating disorders we tend to think 'female'. But it's important to recognise that a significant minority of people who have an eating disorder are male.
And it has recently been claimed that of those men with eating disorders, 25 per cent are gay.
It's also claimed that the vast majority of 'eating disorder men' were bullied at school.

Causes

But why do so many people now have eating problems?
One reason appears to be poor self-esteem. Certainly many eating disorders begin when young people become convinced that if only their bodies were more perfect, they would feel better about themselves.
There are also issues of control. If young people are bullied, or even just living in bossy or super-achieving households, they can easily feel that everyone else controls them.
To counter that, they seek out some way in which they can be certain of exerting some real control of their own. And many of them choose to have ultimate control of their own bodies by rigidly governing how much food they'll allow to pass their lips.
The sense of power can be intoxicating – at least initially – and having had this kind of excited 'fix', most young people are reluctant to relinquish it.
Another cause of eating disorders is undoubtedly media pressure at a time when a young person is feeling vulnerable and awkward. But there's some suggestion that a person's genetic make up may make them more prone to eating disorders than other folk are.
Unfortunately, some young people suffer traumatic events, such as bereavement or sexual abuse, in their early years – and there's substantial evidence that such episodes can trigger problems with food.
Also, households where there are high academic expectations are well-known breeding grounds for eating disorders.
Finally, many young women between the ages of 14 and 25 develop an eating disorder when they are not only under stress at school or college but also uncertain of their sexual orientation or sexual attractiveness.
It’s important to note however that eating disorders are not the sole province of the young and to acknowledge that there may be people well into mid-life who are seeking answers to eating difficulties.

Excessive exercise

In the case of some youngsters – notably young men – the emphasis of the disorder is on excessive exercise rather than on food. Indeed many people are nowadays 'addicted' to exercise.
At first sight an excessive exerciser will look extremely fit. So much so that his friends, parents or GP will be unlikely to spot the problem until it's got completely out of hand.
But some doctors are particularly clued up about this kind of syndrome, and they're likely to pick up on it when a patient keeps presenting with sports injuries.

Eating disorders – the facts

So now let’s look in detail at the various types of eating disorder.

Anorexia nervosa

• Anorexics restrict the amount they eat and drink – often to dangerous levels.
• The usual age range for the onset for anorexia nervosa has been reported to be from 14 to 25 years.
• Anorexics often come from families where there's not much communication but where there's considerable pressure to perform well or to 'be perfect'.
• In anorexia there's a refusal to maintain weight at a normal level.
• Anorexics have an intense and growing fear of gaining weight or of becoming fat.
• As time goes by, an anorexic loses a proper perspective of his or her own weight, frequently believing that he or she is much bigger than reality.
• Anorexic girls can become so seriously undernourished that their periods stop and downy hair appears on their bodies.
• Anorexics frequently have mood swings.
• Anorexics will often have dizzy or fainting spells and will usually feel cold.

Bulimia nervosa

• A bulimic has an uncontrollable urge to eat vast amounts of food.
• Bulimics have an emotional hunger that cannot be satisfied.
• Bulimics binge then vomit, or use laxatives or diuretics, as a means of controlling weight.
• Bulimics are frequently of normal weight.
• Bulimics often suffer from mood swings.
• Bulimics sometimes have abrasions on the back of one hand. This happens because their teeth graze that hand whenever they stick their fingers down their throat to induce vomiting. This tell-tale sign can be useful for friends, parents or doctors in identifying the problem.
• Bulimics frequently have sore throats because of their constant vomiting. This again is a symptom that may help doctors identify the problem of bulimia in their patients.
• Bulimics develop problems with tooth decay – this is because of the acid in their vomit constantly washing over their teeth. Dentists are often the first people to spot this problem and sometimes confront the bulimic with their suspicions and encourage her to seek treatment.
• Bulimics eat to gain emotional satisfaction but as they start to feel full they are overcome by feelings of guilt and shame.
• In severe cases, the bulimic can develop dangerously low levels of essential minerals in the body that can badly affect – sometimes fatally – the vital organs.
• Occasionally, severe bulimia can lead to heart attacks.

Compulsive or binge-eating

• A compulsive eater will indulge in regular episodic overeating of large amounts of food perceived to be fattening.
• A sufferer will think obsessionally about food and weight.
• A compulsive eater will have a sense of being out of control.
• A compulsive eater will indulge secretly.
• A sufferer will eat until he or she feels uncomfortably full.
• A compulsive eater will suffer guilt and remorse after eating.
• Some sufferers say that they never feel full and that they always have a sense of emptiness.

Treatment

The one thing that all the experts agree on in the treatment of eating disorders – particularly in the case of anorexia nervosa – is that it should begin sooner rather than later. Start by going to your GP.
Treatment is likely to consist of one or more of the following:

• counselling
• family therapy
• group therapy
• support group involvement
• drama or arts therapy
• nutritional advice.

It's vital to accept one important fact however, which is that the person must want to get better if treatment is to advance very far.
In a way the situation is much like that of excessive smokers, drinkers or drug takers.
Like them, a person with an eating disorder is a kind of addict: he or she becomes locked into an addictive form of behaviour concerning food and exercise.
Although this behaviour causes ill-health, the prospect of giving it up is quite terrifying and the sufferer may well feel that everyone is asking her to relinquish the one thing that spells safety and control.
With bulimics, the treatment tends to centre on avoidance techniques: the bulimic is encouraged to delay bingeing or to delay vomiting. But the desire to go back to the usual mode of behaviour can be overwhelming.
For that reason, though bulimics often start a treatment programme with verve and enthusiasm, they commonly drop out suddenly. It's as if they view the treatment in the same way as they do food: at first they long for it and consume it – and then they violently reject it.
This response makes it difficult to treat bulimia and the therapist needs to be a particularly strong person – and one with a great deal of insight – if he or she is to deal with this roller-coaster of initial acceptance and compliance from the client, followed by rejection.
There are NHS eating disorders clinics in the UK. But provision of treatment depends very much upon where the sufferer lives.
There are several private clinics in the country too, but these are expensive. Some of these clinics do take NHS patients but the cost to the health service is in the region of £300 to £500 per day.
A lot of families and sufferers handle the problem as best they can with a mixture of help from the GP, beat and with some counselling.
In areas where there's no eating disorders unit, a young patient who is severely anorexic may end up in a general psychiatric ward – which is obviously not ideal.
Most people will begin the quest for treatment by approaching their GP.

Beat (beat eating disorders)

Beat ( formerly known as the Eating Disorders Association) is the organisation regarded as the undisputed expert in the complex world of eating disorders.
We would urge any parent, friend or sufferer to contact beat, if they haven't already done so.
There are a number of ways of doing this.

• Helpline for people aged 18 and over: 0845 634 1414. Email: help@b-eat.co.uk
• Youthline for people aged 25 and under: 0845 634 7650. Email: fyp@b-eat.co.uk

Beat also has an excellent website.
If you approach them, you'll get advice and support and the chance to obtain a number of relevant leaflets. You will also be told about the network of self-help groups up and down the country.

Useful reading

• Anorexia Nervosa – A Survival Guide For Families, Friends and Sufferers by Janet Treasure, published by Psychology Press, price £12.99.
• Overcoming Anorexia Nervosa by Christopher Freeman and Peter Cooper, published by Robinson, price £10.99.
• Getting Better Bit(e) by Bit(e) – A Survival Guide for Sufferers of Bulimia Nervosa and Binge Eating Disorders, by Schmidt and Treasure, published by Psychology Press, price £12.95.
• Bulimia Nervosa – A Cognitive Therapy Programme for Clients, by Myra Cooper, Gillian Todd and Adrian Wells, published by Jessica Kingsley publishers, price £19.99.
• Overcoming Binge Eating by Dr Christopher Fairburn, published by The Guilford Press, price £13.50.
• Breaking Free – Help For Survivors Of Child Sexual Abuse by Carolyn Ainscough and Kay Toon, published by Sheldon, price £14.99.

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Why diets don't work

Written by Deanne Jade, Principal of the National Centre for Eating Disorders

A visitor from a far-off planet observing the way we behave could easily assume that dieting is a very good idea. We do it all the time.
Dieting is so popular that in the past 10 years it's estimated that around 70 per cent of the adult female population and 30 per cent of all adult males have been on one.
It doesn't seem to matter whether it's the Atkins diet or liquid diets, people will try almost anything in their frantic desire to shed a few pounds.
Unfortunately, the results are usually the same. Although diets do produce results in the short term, very few dieters maintain their weight loss, no matter which diet they try.
Worse than this, most dieters end up bigger than they were before they started dieting. So, why don't diets work?

Diets are hard to do

Most diets involve a significant change in a person's normal eating habits over an extended period of time. But habits die hard; we cling to them because they fit in with our lifestyle and the people around us.
And changing something that is second nature to us very often results in stress - especially if that change is at odds with the habits of those in our social and family world.
Dieting is also hard because it relies on our willpower to keep us on the right track.
Willpower is often very strong at the start of a diet when we are desperate to change, but it can ebb and flow with the state of our health and the pressures and triggers of day-to-day life.
Dieters rarely think of rehearsing how they will manage in difficult situations such as going out to dinner with friends; they just hope their willpower will hold up and punish themselves if it doesn't.
Willpower is hard to maintain for extended periods of time, especially if our dietary rules are too strict.
There's also the danger that when we feel like we've made some progress in our diet, we become less inclined to put ourselves through the struggle of restricting our food.
So dieting is hard because people haven't learned the difference between willpower and commitment to long-term behaviour change.

Diets make you feel hungry and deprived

Research shows that no matter what your size, diets make you hungry and create powerful cravings for the very foods you are trying to avoid, eg sugar and fat.
On top of these cravings, dieters also have to manage feelings of deprivation: 'Everybody is eating what I'm not allowed to. They can have it - why cant I?' This kind of thinking is likely to lead to rebellious overeating.

Dieters lapse and collapse

A diet only works for as long as you are on it. Most people get bored with rigid eating plans and go off the rails from time to time.
The trouble is that for many people a lapse is a sign of failure. They tell themselves they've 'blown it' and experience feelings of inadequacy.
The lapse becomes a slippery slope and they end up eating anything that's not nailed to the floorboards because 'it's fine, I'll start again tomorrow'.
Such people go from diet to diet, hoping to find the one that will stop them from failing. But such a diet doesn't exist, and they may end up bigger each time they try.

Diets fail to address the emotional aspect of overeating

People often eat to help deal with emotional problems, rather than because they're hungry.
This is normal, but some people gain weight because they turn to food for emotional comfort or to cope with negative feelings like anger or loss - for example, after a bad day at work, after a row with a loved one or as an end to a long week.
Dieting doesn't solve the problem of emotional eating. If anything, it makes people more depressed because it becomes one of the issues that causes overeating.
And losing weight can make things worse, because people have to cope with the pressures and expectations of their new body shape.

Dieters usually fail to change their core habits

The only people who lose weight and keep it off are those who make permanent changes to their own eating and exercise habits, and to those of their families.
Dieters too often say or think things like: 'When I'm slim I'll never overeat again' or 'When I've lost this weight I'll go out and celebrate with a cream cake', or 'Why should I make my family change their eating habits because I'm on a diet?'
Too often those old eating habits will creep back in, no matter how much weight has been lost, and in time you'll find yourself back at square one.

Lifestyle, not diets

In a world full of temptations, it's laudable to want to be a healthy weight and to manage your eating. However, dieting as we know it is not the way to do it.
For long-term weight loss, many things - not just your nutritional habits - will have to change.

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Protein paradise: how safe is the Atkins diet?

So many stars are fans of the Atkins diet that the regime seems to have acquired celebrity status itself. But with conflicting reports over its safety, should you really follow it?

Could the Atkins diet tip the scales in your favour?

Dr Robert Atkins first published his controversial diet in 1972, followed by the Dr Atkins’ New Diet Revolution in 1992. Collectively, these books have sold 16 million copies worldwide.
The books say you can lose weight while ‘eating luxuriously’ and feeling ‘completely satisfied’. It also says you’ll never become fat again.
Couple these claims with a menu that consists of foods such as cheese, steak, butter, bacon and burgers, and it’s easy to see why the books are bestsellers.

How it works

The Atkins diet is effectively high in protein and fat. But how can a programme based on ‘bad’ foods help us lose weight? The answer lies in the fact that the diet prohibits nearly all carbohydrates – the fuel that gives the body energy.
Amanda Wynne, national public relations officer for the British Dietetic Association, explains: ‘Initially you use up all your body’s carbohydrate stores, which are called glycogen. But once you cut out carbohydrates, your body goes into an abnormal state called ketosis. This is where you’re burning up fats instead of carbohydrates.’
Because the body is deprived of carbohydrates, it finds other substances it can use as fuel, which in this case is fat, and consequently you lose weight.
The Atkins diet is meant to be followed for life. Dieters are advised to cut out all carbohydrate for the first two weeks before moving on to the second section, where a few carbohydrates are reintroduced. After reaching their target weight, dieters are then told how to maintain the diet.

Diet trial

But is it effective? A study published in the New England Journal of Medicine suggests that not only can you dine on burgers and bacon and lose weight, but you do so more effectively than if you were following an average low-fat diet.
Researchers at the University of Pennsylvania, US, enrolled 63 obese men and women in a study to test the diet’s effectiveness. Half the participants followed the Atkins diet for a year, while the rest were asked to stick to a low-fat regime.
The researchers discovered that during the first six months, those on the Atkins diet lost twice as much weight (21.2lb) as those on the low-fat regime (11.5lb). However, after a year, weight loss in the Atkins group had slowed down significantly.

A surprise finding

The researchers also found that participants following the Atkins diet experienced an increase in high-density lipoproteins (HDL), or ‘good’ cholesterol – a surprise finding, according to Amanda.
‘You would expect a high-fat diet and particularly a diet that’s high in saturated fat to increase cholesterol levels,’ she says.
So could you do yourself a favour by ditching the carbohydrates?

The downside

Despite the study’s findings, Amanda says it isn’t time to send potatoes packing. ‘I don’t think we can draw any conclusions from this study,’ she says.
‘The study was only on a fairly small number of people. What was interesting was that although the Atkins people did lose a little bit more weight initially, it actually levelled off in the longer-term, and that’s what we’d expect.’
A number of health complications also surround the diet. Amanda says: ‘There are concerns that one of the side effects could be kidney problems. It’s not likely for most people, especially if they are doing it on a short-term basis, but it is a concern that’s been highlighted.’
One unattractive feature is that the diet can also cause bad breath. This is a result of ketosis – the state the body goes into during starvation.
‘Ketosis has a number of side effects that can make you feel a bit nauseous, it can make your breath smell, and a lot of that is why people don’t have such a big appetite as they get further into the diet,’ says Amanda.
And because it requires a commitment for life, a lot of people just find it too hard to stick to. Weight gain after coming off the diet also appears to be a problem for some.

A dieter’s experience

Julia Dubber from Berkshire followed the Atkins diet for nine weeks and succeeded in losing a stone.
However, after coming off the diet, she found the pounds quickly piled back on. ‘Not only did I gain weight, I put weight on and then some,’ she says.
Julia found the cost of the diet quite prohibitive. It also took a lot of planning – she felt she had to plan days in advance what food she’d need in her fridge.
Julia suffered with bad breath, and the rigidity of the diet was hard work. ‘If you go off the tracks for one day, it can take you sometimes three or four days to get back on track.’
Julia admits the diet was probably bad for her. ‘You don’t eat any fruit and veg - well, you’re allowed a nominal amount of lettuce. But I didn’t go to my GP while I was on the diet, because I knew he wouldn’t approve.’

The verdict

Despite the diet's drawbacks, Julia says she would recommend it to her friends - but only as a means to lose weight quickly. ‘I’d strongly advise them against the downsides, too.’
Amanda from the British Dietetic Association says the diet has too many downsides for her to recommend it. She says it only presents a ‘quick-fix solution’.
‘The Atkins diet is unhealthy because it focuses very much on fat and protein, and cuts out your healthy wholegrain foods. You are also not having a lot of fruit and vegetables, and those are foods that are important for your health.’
For those still tempted by the Atkins diet, Amanda says you are better off spending your time and money following a diet recommended by a state-registered dietician, who ‘give sensible advice’.

Further information

British Dietetic Association: www.bda.uk.com
British Nutrition Foundation: www.nutrition.org.uk

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Nutrition (cont.)

But eliminating this important food group isn't our only carb-related mistake. According to dietician Rachel Brandeis, MS, RD, just as troublesome is the belief that all no-carb or low-carb foods are healthy, or that you can eat them in any amount.
"Much like the low-fat diet craze, where everyone thought that if a meal had no fat, it had no calories, similarly people have come to believe that if it has low carbs you can eat as much as you want and not gain weight," says Brandeis. "And that is simply not true." Eat enough of anything, she says, and you'll gain weight.
The solution: Experts say you should never cut any food group out of your diet -- including carbohydrates. Equally important, says Heller, is to learn which carbohydrates give you the biggest bang for your nutritional buck.
"It's a lot harder to run amuck when you are including carbohydrates like fresh fruits and vegetables and whole grains in your diet," says Heller.

Mistake No. 3: Eating too much.

Whether you're filling your plate with low-fat, low-carb, or even healthy, nutritionally balanced foods, overestimating how much food your body needs is among the most common mistakes, experts say.
"Many people believe they should feel not just satisfied after a meal, but stuffed," says Heller. "I think many of us have lost touch with the sensation of having had enough food."
Adds Taub-Dix: "People also tend to believe that they can eat larger portions if all the food on their plate meets the guidelines of their current diet -- such as low-carb or low-fat -- and that, of course, is also not true."
The solution: Remain conscious of portion sizes. Weigh and measure standard portions, at least at first, so you'll know what the amounts should look like. And, says Brandeis, "never use restaurant portions as your guide -- they super-size everything."

Mistake No. 4: Not eating enough -- or often enough.

While overeating and undereating may seem like contradictory nutrition mistakes, they are related.
"If you don't eat at regular intervals throughout the day, you risk disrupting your blood sugar and insulin levels, which in the end can promote fat storage and lower your metabolism -- both of which lead to weight gain," Brandeis says.
The solution: Eat something every four hours and never let yourself "starve" from one meal to the next, Brandeis says.

Mistake No. 5: Taking too many supplements.

"People tend to forget that a vitamin pill is a supplement -- it's meant to complement your diet, not act as a stand-in for the foods you don't eat," says Heller. What's more, she says, taking too many vitamins can end up sabotaging your good health.
"Every vitamin and mineral and phytochemical in our body works in concert with one another, and it's easy to knock that balance off if you are taking concentrated doses of single nutrients, or even groups of nutrients," says Heller.
Bradeis cautions that any diet plan that claims you must take a high-potency supplement to meet your nutritional needs should send up a red flag.
"It means that eating plan is not healthy," says Brandeis, "and it also means you are going to miss out on the synergistic health effects that can only come from whole foods -- including not only helping you to feel fuller longer, but also preventing cellular breakdowns important to preventing disease."
The solution: Both experts recommend taking no more than one all-purpose multivitamin daily. Don't supplement your diet with individual nutrients without the guidance of your doctor, nutritionist, or other health expert. Keep in mind that the sales clerk in the health food store is usually not a health expert.

Mistake No. 6: Excluding exercise.

While most folks believe nutrition is all about food, Brandeis says it's also about how your body uses food -- and that's where regular exercise comes in.
"Without adequate exercise, you cannot maintain a high enough metabolic rate to burn your food efficiently," says Brandeis. "A pill can't do that for you; foods alone can't do that for you. Exercise is the only way to achieve it."
The solution: Make exercise a regular part of your life. And don't get hung up if you can't do it at the same time every day. If you miss your routine in the morning, don't wait until the next day and try to do twice as much. Instead, try to fit in some exercise -- even if it's just a little bit -- every day, says Taub-Dix.

Mistake No. 7: Believing everything you read about nutrition and weight loss.

"Just because someone writes a diet book or a nutrition guide does not mean they are an expert," cautions Brandeis.
If you're turning to a book for guidance, she says, "look to the author's credentials and ask yourself: Is this person a dietician; do they have an advanced degree in nutrition? Or are you buying this book because it's written by a celebrity who you think looks good?"
Even if an "expert" is behind your nutrition or diet plan, Brandeis says, it's important to make sure the plan is based on solid research.
"Has the plan been tried on 20 people or 200 people? Have the results been published in a peer-reviewed medical journal -- or is it based solely on anecdotal reports? These are things that I fear many people don't pay attention to before paying attention to what is being said -- and that is a huge mistake," says Brandeis.
Perhaps even more important: Experts say there is no one diet or nutrition plan that is right for every person.
Brandeis tells WebMD that dieters need to stop blaming themselves when a plan doesn't work for them. It's not them, she says. It may not even be the plan. "It's just not the correct match," she says.
The solution: Before following a particular diet or nutrition plan, check the credentials of the author or creator. Look for plans that are backed up by published medical data, and supported by the opinions of many experts in the field.

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The most common nutrition mistakes -- and how to avoid them.

By Colette Bouchez
WebMD Weight Loss Clinic - Feature
Reviewed By Kathleen Zelman, MPH, RD/LD

• Assuming your choices are better than they actually are.
• Being confused about carbs.
• Eating too much.
• Not eating enough -- or often enough.
• Taking too many supplements.
• Excluding exercise.
• Believing everything you read about nutrition and weight loss.

You read all the books; buy all the right vitamins; you know the buzzwords to look for on food labels. By all standards, you're certain your nutrition report card should be filled with straight A's.
But before you start pasting gold stars onto your refrigerator door, take heed: Nutrition experts say most of us think we are eating a lot better than we actually are.
"It's easy to buy into some pretty popular nutrition misconceptions -- myths and half-truths that ultimately find us making far fewer healthier food choices than we realize," says New York University nutritionist Samantha Heller, MS, RD.
To set the record straight, Heller and two colleagues from the American Dietetic Association gave us the dish on seven nutrition mistakes you probably don't know you're making -- along with sure-fire ways to avoid them.

Mistake No. 1: Assuming your choices are better than they actually are.

From fruit juices to canned vegetable soup, breakfast muffins to seven-grain bread, it's easier to think your food choices are healthier than they really are, experts tell WebMD.
"If a label says 'Seven-Grain Bread,' it sounds pretty healthy, right? But unless that label also says 'whole grains' it's not necessarily going to be the healthiest bread choice you could make," Heller says.
Likewise, she says many folks think that eating a can of vegetable soup is as nutritious as downing a plateful of veggies -- not realizing how few vegetables are inside, and how much of the nutrients are lost in processing.
Another common mistake: Substituting fruit juices for whole fruits.
"Are fruit juices healthier than soda? Yes. But they are also concentrated sources of sugar that don't give you anywhere near the same level of nutrients you get from whole fruits," says Bonnie Taub-Dix, MA, RD. What's more, says Taub-Dix, if you're trying to lose weight, you won't get the same sense of fullness from a glass of juice that you will from a piece of fruit.
"Instead, you'll just take in a whole lot of calories -- and still feel hungry," Taub-Dix says.
The solution: Whenever possible, eat whole, fresh, and unprocessed foods. Even when you eat them in smaller amounts, you're likely to get a well-rounded group of nutrients. When buying packaged foods, put in at least as much time into reading labels and selecting products as you do when choosing a shower gel or shampoo.
"Don't just assume a product is healthy -- even if it's in the health food section of the supermarket," says Heller. "You've got to read the labels."

Mistake No. 2: Being confused about carbs.

A national fascination with low-carb diets has many Americans eliminating carbohydrates from their eating plans in record "grams." But before you reconstruct your personal nutrition pyramid, there's something you should know.
"There are carbs that are very, very good, and some that are less good, but your brain and body must have some carbohydrates every day," says Heller.
Moreover, because complex carbohydrates (those rich in whole grains and fiber) keep you feeling full longer, they also help you to eat less -- and lose more!

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