5 Diet Programs That Are Safe and Effective

April 11, 2015
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Diets can be tricky.  It’s not as easy as just choosing the best item on the menu.  For you to lose weight safely and effectively, you must not just toy around with the latest weight loss craze.  There are so many factors to consider, and you have to make sure that before doing anything hasty.  You have to make proper health considerations, and make sure that you are not putting yourself in danger.

Of course, after thorough reading and perhaps a consultation with your nutritionist, the benefits of a healthier body will be great.  Once you start eating well, coupled with a good exercise routine, you will feel happier, more confident, and have a more fulfilling life.

1. DASH Diet

Designed by the National Heart, Lung and Blood Institute, this diet was originally created to eliminate hypertension. However, people who have taken on this diet like it because it is so simple.  Generally, this diet is composed of high fiber, high protein, and low salt foods. The meals are composed of mostly vegetables and fruits, and lean meat.  There is a requirement of 2,000 calories per day which is composed of 6-8 servings of grains, 4-5 servings of vegetables and fruit, 2-3 servings of fat free or low fat dairy, and maybe a serving of meat twice a week.  Super sweet foods like ice cream and cake are a definite no-no.

2. TLC Diet

TLC Diet-GymMembershipFeesThe Thrapeutic Lifestyle Changes Diet is created by the American Heart Association to combat cardiovascular diseases.  This diet claims that bad cholesterol is eliminated by 10% in 6 weeks.  The goal is to cut on saturated fat, or fat that is found in fatty meat, whole-milk dairy and fried foods. Red meat is strongly discouraged, and the meal plan is focused on white meat, and skinless chicken.  If you aim to lose weight, the calorie consumption is cut to 1,200 for women and 1,600 for men.  Fat is lowered to 2 ounces of cheese a day and if cholesterol levels are not lowered in 6 weeks, you are to take 10 to 25 extra grams of soluble fiber daily.  Load up as much fruits as you can, as much as 4 servings a day.  Five servings of vegetables is mostly recommended to pump up the fiber in the body.

3. Mayo Clinic Diet

The Mayo Clinic Diet makes use of a special food pyramid that reinvents the way you look at, and consume, food.  The goal of the program is to shed 8 to 10 pounds in the first two weeks and then lose 1 to 2 in the succeeding weeks till you reach your ideal weight.  The focus of this diet is improving eating habits – which you will develop and naturally compete even without counting calories.  On the first week, called “Lose It,” there are 15 healthy eating habits that are supposed to be followed.  Snack on fruits and vegetables all you want.  You are encouraged to eat a lot of whole grains, healthy fats and 30 to 60 minutes of workout a day.  On the second part, “Live It,” you are expected to apply the lessons from the first part but will be allowed to cheat a little.  Instead of counting calories, you will measure food in terms of servings.  For example, you will measure servings easily like “fruit should be as big as a tennis ball,” or “chicken breast as big as a deck of cards.”

4. Weight Watchers Diet

Weight Watchers Diet-GymMembershipFeesThe weight watchers diet is one of the more famous diets, as endorsed by many celebrities and even featured in movies.  This program is based on a point system, where corresponding food that have the most points have a biggest calorie content.  Foods which are low fat and low sugar, such as fruits and vegetables, have zero points, thus consumption of these are unlimited.  Apart from the online subscription, there are weekly meetings where members can share weight loss tips and experiences.  A study in the Annals of Internal Medicine show that those who attend the meetings lose weight twice as fast as those who don’t.

5. Mediterranean Diet

As the name of the diet claims, this diet is based on a Mediterranean food pyramid, where much of lean meat, vegetables and fruits and whole grains are main attractions.  Fish and seafood is encouraged to a couple of times a week.  You can also eat lots of poultry, eggs and yoghurt in moderation.  Red meat and sweets are only consumed in moderation.

Pick a diet that you think is best suitable for your needs and your current health condition.  But before you do anything sudden, do the proper research and consult your doctor.  Also, all of these diets will not work if you do not do it with the proper exercise habit.  Gyms like XSport Fitness and Powerhouse Gym are good places to kick off your workout.

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