CHOOSING THE RIGHT DIET FOR YOU !

If the diet that you are interested in is not here - Don't despair - 
Let us know ! 
Each week there will be a different diet review added and further details of these can be found on the blog.


THE  DUKAN  DIET 

The Dukan diet has been popular in France for many years and has in the last couple of years become popular in the USA, Australia and New Zealand.   

GREAT NEWS  :-D

Allows for lots of meat and protein to be eaten and there is no portion control or calorie counting.

SAD NEWS   :- (

Not really suitable for Vegetarians or Vegans,  as it has a low fruit and vegetable approach.

MAINTENANCE NEWS

Highly enjoyable.   If you follow the plan faithfully, once you get to the maintenance and normal eating phase, you can eat just about anything as long as you maintain the “trick” to keeping weight off!  http://amzn.to/1kpiaHy


VLCDS
(Very Low Fat Diets)

VLCDs reduce the daily intake of calories to about 800 or less (3360kilojoules) a day.   This style of diet is recommended only for short-term use of 4 - 14 weeks maximum.   Having support in and after this journey helps with its success.


GREAT NEWS  ;-D
Rapid Weight loss!

SAD NEWS  :-(
Not nutritionally sound for most people - generally safe for those with a body mass index over 30 and under supervision with their doctors.   Not appropriate for the long term.  

MAINTENANCE NEWS
Very successful if undertaken with the right support.   Support needs to be for approx 3 months after ideal weight is achieved.    If you have not achieved your ideal weight after a three month period it is recommended one goes back to a normal eating regime (supervised) for a couple of months to "establish" the weight loss.    Then the process can be repeated again to get the additional weight loss required.

Because such rapid weight loss occurs provided a person is supervised they are so delighted with how they look and feel after one program they easily maintain and look forward to repeating the process if needed because their motivation is so high.  http://amzn.to/1cxTfcS


THE  DASH DIET

This is primarily a healthy eating plan to lower high blood pressure while also achieving weight loss.  The Dash Diet stand up to the scrutiny of stringent testing guidelines an studies that confirm this diet can indeed lower blood pressure.    It is also considered a very safe diet.

GREAT NEWS ;-D
Improves heart health.   Nutritionally very sound and transitions to lifetime change relatively well.

SAD NEWS ;-(
It was not developed specifically as a weight loss diet, which is why it did not get mass media exposure as the latest diet fad.   However it has been significantly associated with weight loss as an additional benefit and this has in fact been proven by various medical studies done on the diet.

MAINTENANCE NEWS
Since the diet is personally adapted to you and considers both your age and activity type it is more a personal journey than a diet.   Tips help you transition slowly to the diet and the whole process is unobtrusive creating an enjoyable and easy lifelong way to keep your weight and health at its best!
http://amzn.to/1g60h9w


THE  SLEEP DIET

The Sleep Diet takes a different approach but certainly gets results.   The Harvard School of Health and Dr Carmel Harrington both have studies showing the importance of healthy sleep for weight loss - NO MATTER WHAT TYPE OF FOOD INTAKE you are on ie what type of food pattern you adhere to.    It is poor sleep habits that ultimately will lead to a rebound of fat weight even if you were very successful following a certain program.  Sleep can apparently turn off inherited "fat genes" and allow weight loss even in people considered genetically disposed to being overweight.

GREAT NEWS ;-D
No calorie restriction, improved sleeping patterns evolve.    A glass of wine is fine!  also suits people who love to have a BIG breakfast.

SAD NEWS ;-(
Not many people realise there are now studies to back up the correlation of what we have previously assumed to be correct.    More and more research is proving that getting the right amount of sleep can perhaps even prevent obesity from happening in the first place.... Refer DIET REVIEW 4 for studies.

MAINTENANCE NEWS
Getting a good nights sleep regularly helps you establish new eating patterns and habits easily.  This in turn makes is easier to lose just 10% of your bodyweight which helps lower blood pressure, cholesterol, blood sugar levels and heart disease.

TIP - Try getting more sleep before midnight - one hour of sleep before midnight is worth 2-3hrs after midnight and will leave you waking refreshed and ready for action, which in turn leads to increase movement which leads to easier natural weight loss.
Click here for Dr Carmel Harringons Book  http://amzn.to/1qr13q3

 THE  ZONE DIET
                

This diet produces a leaned fitter and more toned body that is able to sustain permanent weight loss.  
 It is more about losing body fat by lowering your body fat percentage to approx 15% in men and 22%in woman. It is about maintaining a healthy homonal balance and creating good cardiovascular health whilst also reducing arthritic symptoms.
Even if you are not on a specific diet using the zone recipe cookbook once or twice a week will help give your family yummy health improving meals !
Rather than weighing and measuring foods Barry Sears recommends an easy visual approach so you can integrate this way of eating into "date nights" celebration times, holidays and even those crazy fun Get into the Zone now weekends.                           

GREAT NEWS ;-D
Frequent meals and snacks are allowed.    No foods are banned outright.

SAD NEWS ;-( 
It can be challenging at the beginning creating meals to fit the 40:30;30 approach but once you get the "hang" of visually "eyeing" your food it quicky becomes second nature.
While no foods are banned some foods are discouraged and as human beings we then tend to suddenly want to eat that particular food!   However realising this is a normal human trait helps with the rebellion. :-D

MAINTENANCE NEWS
Weight loss by the scales appears moderate but fat loss and inch loss are taking place.  S compliance to maintaining this diet is much better than with many other diets because of the way the body looks and the amazing way you feel.

 Try the Recipe Book

by Dr Sears PhD (the Biochemist & Creator of this popular diet)

  








 THE PALEO DIET   (Paleolithic)

This diet was especially designed for the western world to help counteract the diseases of affluence, namely obesity, diabetes and heart disease.

Based on the premise that we eat too much junk food and refined carbohydrates it is aimed at balancing out our bodies need for these by replacing them with healthier options.   The options our ancestors ate hence the term paleolithic.

Loren Cordain* has done  a comprehensive study researching the benefits of the Paleo diet, other studies have been done but the size of the testing groups have been small and tested using canola oil which is now replaced with coconut or olive oil.  Results give favourable indications of weight loss and improved health, there are now 3 different ways this diet can be adapted and still give good results.

*LOREN CORDAIN, Ph.D., is one of the top global researchers in the area of evolutionary medicine. Generally acknowledged as the world's leading expert on the Paleolithic diet, he is a professor in the Health and Exercise Science Department at Colorado State University. Dr. Cordain and his research have been featured on Dateline NBC and in the New York Times, the Wall Street Journal, and other media. He is the author of The Paleo Diet and The Paleo Diet Cookbook, among other books, and makes regular media and speaking appearances worldwide. Get Your Copy Here



GREAT NEWS ;-D
This is a low salt diet as taste comes from the fresh vegetables rather than being artificially primed.   
you can now choose from three "levels" of diet to follow making it possible for yu to find one that will fit into your lifestyle easily.


SAD NEWS ;-( 
No grains, legumes or diary allowed.   However it is worth looking at how you can adapt the principles of this diet into your normal routine 2 - 3 times a week.   This may help improve your health and that of your families.    Some individuals will need to take calcium supplements.


MAINTENANCE NEWS
Once the body has adjusted to this way of eating it will find it diffficult to go back to the heavier foods.    The problem is usually "not eating enough" as old habits of avoidance come into play and try to apply the same rules to the Paleo way of eating too.     Have a look at the delicious recipes, snacks etc you get to eat when eating the The Paleo Way.

However this way of eating allows you to eat!   As long as you eat the Paleo way you could look at losing all your excess weight and being very relaxed about your eating patterns as there are no calories to count, or food to measure etc


 

A Paleo Diet for Athletes: Healthy Choice or Too Radical a Shift in Nutrition?

A lot of athletes have the misconception that a Paleo diet for Athletes is some sort of radical shift in their current diet. Therefore, athletes committing to any kind of physical endurance shouldn't risk doing it right? Wrong! Paleo is one lifestyle that not only promotes good overall health, it does not require any yo-yoing before, during or after training. You simply eat this way all the time.

While it is true that most athletes eat a pretty healthy diet to begin with, most athletes have far too much starch and carbohydrates in their bodies. By cutting out the starch and carbs, and adding more Paleo foods the body begins to heal itself. It is not running on empty fuel any longer. It is now using the fuel it is intended to use.

Many athletes following a Paleo diet swear by it. There are records of several athletes developing gluten intolerance's and without knowing it, suffering needlessly for quite some time. However, when these athletes switched to a Paleo diet they were feeling better within days and no longer needed to rely on the starches they were using to build energy, but ultimately making them sick.

There are misconceptions that after an intense workout the body needs the glucose found in starchy non-paleo foods. It is true that the body needs to rebuild the glucose lost to the workout, but the athlete need not rely on these foods. There are plenty of Paleo foods high in glucose that are much healthier (and easier for the athletic body to digest) than starchy pastas and other grains.

An athlete following a Paleo Diet could consume apples, strawberries and watermelons as a good sources of glucose while leafy greens like spinach and kale are excellent sources of the proteins needed to regain energy and strength.
... switching to a paleo diet for athletes may seem like a difficult switch to make at first...

You can also find the nutrients needed by an athlete in foods like yams and dates. At first switching to a Paleo diet for athletes may seem like a difficult switch to make, however, once you have done it, it quickly becomes second nature and your body will thank you! For every non-paleo food you are currently eating (but need for the nutrients it provides) there is an equal and dare I say healthier Paleo friendly option.

If an athlete thinks ahead of the game and prepares a few Paleo smoothies for before and after workouts, maintaining the nutrients needed is not hard to do. High protein breakfasts of eggs and pork will give you the energy you need for your morning and a high protein spinach/carrot/apple smoothie can bring you on through lunch. Add in some dates, almonds and other fruits and vegetables as snacks and you are well on your way to a completely healthy, completely Paleo diet an athlete can sustain. Perhaps a nice stew for dinner with yams in place of baking potatoes.

A Paleo diet for Athletes is about more than just what you are eating and how. It is about long term health. When your body is in better health, you are able to exercise more efficiently. You are sick less often and your risk of disease and auto-immune problems decreases greatly. There are many benefits to eating a Paleo diet whether you are an athlete or someone who just wants to have great health.

There is finally a diet that is truly very good for your mind and body. No calorie counting, no stocking up (and consequently crashing) on carbs and sugars. Just a good overall diet high in protein and good fats.

The biggest reason athletes or anyone for that matter, finds it more difficult to make the switch to a paleo diet is simply because they're typically used to a very particular set of foods. However, that doesn't make them taste bad or mean that they cannot replace the processed starched foods we are eating now.
Once the brain realizes it is going to eat the The Paleo Way from now on, it doesn't care that it used to eat baked potatoes and pastas with every meal.

Written by Davis Newberry at http://bit.ly/1kDSB37

DIET REVIEW - 6 Paleo Diet Basics - What You Need to Know!

Everyone is looking for the best diet for them and a diet that will help them attain and maintain a healthy body weight. One diet that has been gaining a lot of attention in the last few years is the Paleo Diet. Simply put it is eating as our prehistoric ancestors would have done. In this article I will go over the Paleo Diet basics are, what the benefits you can expect from it, and why it might be right for your life!

After the '80s and the craze of fad diets (can you say grapefruit anyone?) several better diet options emerged that were slightly more well rounded, such as the low-carb diets, but these still weren't quite in line with what we really should be eating. Seriously, does anyone think that eating bacon every day, no matter how delicious, is the ticket to losing weight and living a healthy life?

The Paleo Diet takes some from the low carb camp and the raw food craze and tempers them with a more realistic view of what our bodies have evolved to eat and digest (and I'm not talking about hot dogs.) The Paleo Diet basics are that we should be eating:

•  Fruits                             
                           
• Vegetables
• Lean Meat
• Seafood
• Nuts and Seeds
• Healthy Fats

Essentially this means eating the things we find in nature and that if you were living off the land would find to eat today. The basic idea is that our bodies evolved eating these foods and that they are the ideal mix of proteins and starches that we should be eating now.

How Is This Different From Low Carb?
The general low-carb diets eschew eating any carbohydrates while the Paleo Diet basics include things like fresh fruits and vegetables. The Paleo Diet also doesn't include any dairy which is a big dietary problem for many people these days. Too many years of hormone laced milk has made even people who should tolerate dairy well, sensitive or even allergic to it.

The Paleo Diet really focuses on smaller portions of higher quality nutrients. One such difference is that it emphazises 100% grass fed meats instead of mass produced grain fed beef and hot-house chickens.

Some Benefits of This Diet Plan
A lot of people first look at the Paleo Diet as a way to lose weight. The absence of processed foods, grains, and sugars along with a focus on fresh fruits and vegetables and high quality lean meats means that shedding unwanted body fat is easier. Many people find that adhering to the Paleo Diet makes it easier to resist cheating as the foods they are eating tend make them feel more full for a longer period of time.

Beyond the weight loss benefits, there are claims of improved cardiovascular health, decreased risk of diabetes, reduced allergies, sustained energy and blood sugar levels, clearer skin, an improved ability to sleep, and a general improvement in people's moods.

Should You Go On the Paleo Diet?
If you have been fighting to lose weight, and just aren't happy with the results that you are getting with traditional weight loss methods then you should definitely give the Paleo Diet a look. There are many great resources for recipes and that is really a big help in keeping you from getting in a rut with your cooking. Getting burned out on what you are eating is one of the big reasons people quit their diets and go back to eating junk food!

Ready to go after the Paleo Diet in full force and want to know how to get yourself started? I have found a great book to help you get started on The Paleo Way and you really need to check it out!

Once you are happy with it extend your menus by checking out Paleo Diet approved recipes., they will keep you eating healthy and at the same time keep you from burning out because you are eating the same thing every night!

Written by Chris Cliff at http://bit.ly/OwB01N
 

 

A Brief Overview of the Zone Diet

The Zone Diet is based on the premise that achieving "hormonal balance" through eating ideal ratios of carbohydrates, proteins, and fats at every meal and snack is the most effective way to help the body digest and properly utilize ingested foods.
The diet was developed and popularized by a biochemist, Barry Sears Ph.D. who refers to this optimal functioning as being "in the zone." This is what led to his diet program being called the "Zone Diet."
Sears is of the opinion that being "in the zone" boosts overall energy levels while also increasing both mental and physical performance. Ultimately, Sears says the Zone Diet helps to fight aging-related problems, prevents chronic cardiovascular diseases, and promotes effective and long-term fat burning.

How the Zone Diet Works
The idea behind the Zone Diet and why it works according to Dr. Sears is because of the interplay of foods, the hormones insulin and glucagon, and certain hormone-like compounds known as eicosanoids.

Sears believes that when blood glucose levels increase due to excessive consumption of low-glycemic index carbohydrate-containing foods, that the cells in the pancreas release the hormone insulin. Insulin then signals cells in the body to absorb the excess glucose from the bloodstream and store it as either glycogen in liver and muscle cells or as fat in fat cells (adipose tissues).

However, when blood glucose levels go down, different cells in the pancreas release the hormone known as glucagon. Unlike insulin, glucagon instead gives a counteracting instruction to the liver and muscle cells to release glycogen and convert it back into glucose for use by the body. If glucose levels continue to remain significantly low, the body ultimately turns to burning it fat stores for energy.

According to Dr. Sears, biochemically, carbohydrates stimulate the production of insulin while proteins stimulate the production of glucagon. Thus the interplay between these two hormones and the type of food intake that triggers their secretion by the body plays a significant science behind Dr. Sears' Zone Diet.

The suggestion of Dr. Sears therefore is that dieters need to eat the right ratio of carbohydrates to proteins and fats in order to be able to effectively regulate their blood insulin levels and as a result reduce the body's propensity to store glucose as fat in the body.

By its recommended food intake, the Zone Diet is generally considered a high-protein, low-carbohydrate diet since it promotes the intake of 40% carbohydrate, 30% protein, and 30% fat and is why it is known as the 40-30-30 plan.

Determining the 40:30:30 Ratios
The Zone Diet is a highly structured diet given the fact that dieters are specifically instructed to maintain the 40%-carbohydrates, 30%-protein, and 30%-fats nutrient ratios at every meal and snack they have.

To determine this nutrient ratio, the diet bases the amount of food to be consumed to be relative to the dieter's protein needs. An individual's protein need is calculated based on the person's height, weight, hip and waist measurements and also activity level.

The results from the individual's protein requirements are then used to effectively determine the amount of carbohydrate and fats to be allowed on the diet in order to maintain the "equilibrium" in the body's hormonal secretion. Usually the result of this calculation is a daily diet that ranges from about 1,100 to 1,700 calories.

Foods in the Zone Diet
The Zone Diet categorizes food as either "good" or "bad" and the dieter is therefore required to make sure that each meal comes from the "good" foods to make up the 40-30-30 macro-nutrient ratio.
Essentially, the Zone Diet recommends that 40% of the calories in every meal or snack should come from natural and complex carbohydrates, 30% from lean protein sources, while the balance 30% from healthy unsaturated dietary fats.

Good sources of carbohydrate permitted in the Zone Diet include very small amounts of grains, non-starchy vegetables, oatmeal, barley, and some fruits. They are generally to be natural, complex, and unrefined.

Proteins sources that are considered as "good" by the diet include lean chicken, turkey, and other poultry as well as seafood and egg whites.

Fats that are allowed are small amounts of canola and olive oil, as well as low-fat/non-fat dairy products. Dr. Sears highly recommends the intake of proper amounts of the essential fatty acids - Omega-3 and Omega-6 and in fact the popularity of pharmaceutical-grade omega-3 fish oils is particularly accredited to him.

However, the following types of foods according to the Zone Diet - are strictly forbidden: red meat or fatty meats; whole milk dairy products; bread, rice, cereals and most baked foods; egg yolks and potatoes; certain fruits and vegetables such as carrots, bananas, papaya, mangoes, corn, fruit juices in general, and many other fruits.

The aim of the Zone Diet unlike most other diet programs is more to help dieters reduce body fat rather than reaching a particular body weight. The diet therefore aims to help men have only about 15% body fat and women to have a 22% body fat.

The Zone Diet has equally seen its fair share of criticism from nutritionist and dietitians alike. Although most agree with the 30% fat consumption ratio, many however differ on the other two nutrients as some consider the 30% protein ratio as being too high and that the 40% carbohydrate ratio is too low. Other experts view Dr. Sears' theory on insulin as flawed as they argue that there is yet no substantial scientific proof to verify the role insulin plays in weight regulation.
 Click to Purchase Book

Notwithstanding, most a-list celebrities can swear by the results they have achieved through making use of the Zone Diet and this is perhaps why the Zone Diet is often regarded as a "Celebrity Diet".

Then again, some health experts and celebrities alike are of the opinion that the Zone Diet's recommendation do not stray too far from those in the Dietary Guidelines for Americans.

Of equal note is the fact that the popularity of the program has grown in part to the inclusion of Zone Diet meals in the menu of many restaurants. Moreover, the company has developed a program of home-delivered Zone meals for those who don't have the time to prepare their meals themselves or are having difficulties preparing them.           Written by Marcus J Michael at  http://bit.ly/1gx5KKu

NOTE :-

 These Healthy Recipes can be to added to any Weight Loss Programme - http://amzn.to/1nwhaDM

DIET REVIEW 5 - The Zone Diet - 10 Fat Blasting Facts You Need To Succeed

The Zone Diet's popularity exploded in 2005 - 2006 due to a newly released study proving it's the quickest, most efficient weight loss system available.
1)
The Zone Diet was tested for one year against Atkins and other high-protein low-fat diets, and the results where astounding. Perhaps this is why millions of Americans have chosen to get into the Zone, because it actually works!
2)
The key factor that makes the Zone diet so effective is its method of delivering balanced nutrition to the body.
3)
Eating a precise ratio of 40% carbohydrates, 30% protein and 30% fat at each meal will provide your body with an ideal hormone balance resulting in rapid weight loss. So, losing weight is a natural result of eating "In The Zone."
4)
The Zone diet is not about counting calories, it is about eating a precise ratio of carbs, protein and fat. So you no longer need to keep track of every single calorie you put into your mouth.
5)
The Zone diet does not restrict you to eating fat free foods. Finally, you can enjoy real cheese, real butter and a juicy steak on occasion. What a relief that will be after eating tasteless, fat-free cheese and fake, spray-on butter all this time.

6)
Another great benefit of the Zone diet is you never have to suffer through another minute of being hungry. The worst part about dieting is going hungry for hours on end while waiting for you're next scheduled meal. Even worse is if you do eat, you feel as though you have cheated.
7)
On the Zone diet however, you get to eat so much that it is rare that you'll ever get hungry in between meals. But if you do find your tummy rumbling, go ahead and eat a Zone Diet approved snack. It's as easy as that! No more guilt, no more suffering!

To Purchase - http://amzn.to/1iT2soe
This is a physical book, written by the original author of the Zone Diet.

8)
The only drawback to following the Zone Diet weight loss plan is you have to pay close attention to exactly what you are eating at each and every meal.
9)
Your success depends upon feeding your body the precise ratio of carbs, protein, fat and glycemic loads. Careful calculation of all the foods you eat is required to experience dramatic weight loss results. All these calculations can be a very time consuming and many of us, especially busy moms, simply don't have the time to figure out the exact ratios for their meals each day.
10)
Fortunately, there are many ready-made Zone Diet Recipe and menu solutions available for people who want to get into the Zone, but just don't have the time for precision food calculations. There are Zone Diet Cookbooks, label ratio tools and ingredient calculators available to make your meal planning easier. There are also Zone Diet Software programs that run all the numbers for you, and there is even a special Zone Diet Delivery option available that will deliver optimized meals right to your door.
Written by Jennifer L. Wilson  http://bit.ly/1nw6btX

 To purchase for kindle - Click here

For more facts and technical details of the Zone Diet check out the blog
 "A Brief Overview of the Zone Diet"

Negative effects of Reduced sleep on Reducing Weight

Most people don't understand the impact of the lack of sleep and exactly how it may threaten your quality of life and even hamper fat loss attempts.
Quite a few studies have found that obtaining a suitable volume of top quality sleep basically provides fat loss. Not only will it also retard excess fat, it can help you keep it off.

The assumption that sleep has an effect on the amount of the bodily hormone termed Ghrelin. Ghrelin is noted as it is really a gastrointestinal testosterone which controls hunger. It is thought that if we aren't receiving enough top quality slumber, this hormone agent may very well be at fault.

The idea is that the amount in which Ghrelin elevates will cause a sleeping disadvantage.

A different hormone Leptin has also been discovered to effect excess weight.
 Leptin effects your mind and how it regulates the amount of food you think you need, thus effecting weight loss when we have too much in our body. 

This mix of lack of sleep and hormones being thrown out of balance might ruin anyone's diet program.        Lots of people would never realise that the root cause is from a lack of sleeping.

Sleeping Deprivation Equates to Fat gain
It t seems like the connection between lack of sleep and overeating needs consideration if one is wanting to lose weight and keep it off. 

Studies furthermore indicated that folks who having insufficient sleep were 30% more prone to be chronically overweight. They also showed that women who ended up getting a regular amount of superior quality sleep, ended up more often with weight loss and were more likely able to stay in fat burning mode.

In my opinion it truly is very apparent. When one is tired,  it is more difficult to concentrate on anything, and making good choices about food is probably not going to be easy to maintain near the top of an individual's priority..

The right way, consistently get a full night sleep, you will feel invigorated and you're simply a lot more likely to make good conscious choices about the food you are eating.   Your self-esteem rockets and you are able to sail through the day confidently.

 * 3 Basic and Easy Sleeping Strategies

#1. Get more sunshine.
Our bodies Pineal human gland generates Melatonin which handles our wake-sleep cycle.  The production of Melatonin is influenced from our own experience of lighting, ideally daylight.  Having the right number of day light hours developes our store of Melotonin, too little Melatonin due to too much artificial light and little sunlight makes it much harder to get good quality sleep.  Even the artificial light caused by watching a lot of television before bed can effect some peoples quality of sleep.

#2. Exercise
Exercise helps to keep us all healthy and making sure we get enough every day will  also allow us to obtain a very good nights sleep.   Training regularly at some form of exercise will definitely guarantee you a sound and restful nights sleep.

#3. Avoid caffeine before going to bed.
 Test yourself, for some people it is best not to have caffeine four hours before going to bed while others only need a couple of hours abstaining before bedtime. Be aware that wines and even green teas can also have caffeine in them.   However some teas like Chamomile and Lavender can actually assist you to get a good nights sleep.   Experiment and see what works best for your body.

#4. Beneficial Eating plan
Eating a proper good well balanced diet is a wise idea.  Vitamins such as B12, folic acid, zinc oxide and even taking a calcium supplement Can all aid in helping you sleep.

Interesting isn't it?    Try reading The Sleep Doctors Diet Plan - Simple Rules for Losing Weight while you Sleep.   http://amzn.to/1kIw6wn

 Relaxation is extremely essential for our physiological as well as our emotional well-being.

Written by  Nellie Perluzoni     http://bit.ly/1h881cN
For different great diet suggestions refer post, CHOOSING THE RIGHT DIET FOR YOU.

DIET REVIEW 4 - Waking Up to Sleep’s Role in Weight Control

Waking Up to Sleep’s Role in Weight Control

A good night’s sleep is one of the keys to good health—and may also be a key to maintaining a healthy weight. There is mounting evidence that people who get too little sleep have a higher risk of weight gain and obesity than people who get seven to eight hours of sleep a night. Given our society’s increasing tendency to burn the midnight oil—in 1998, 35 percent of American adults were getting 8 hours of sleep a night, and by 2005 that had dropped to 26 percent —lack of sleep could be a major contributor to the obesity epidemic.

This article briefly summarizes the latest findings on the link between sleep and obesity in children and adults, and it outlines a few ways that too little sleep could lead to too much weight.

On This Page

Getting too little sleep may lead to gaining too much weight. Learn about the research on sleep and weight in children and adults, as well as the possible ways that sleep deprivation may increase obesity risk.

Sleep and Childhood Obesity

Dozens of studies spanning five continents have looked at the link between sleep duration and obesity in children. Most (but not all) have found a convincing association between too little sleep and increased weight.  The strongest evidence has come from studies that have tracked the sleep habits of large numbers of children over long periods of time (longitudinal studies), and have also adjusted for the many other factors that could increase children’s obesity risk, such as parents’ obesity, television time, and physical activity.

Read more about prenatal and early life influences on obesity
Read more about sleep recommendations for children & teens
A British study, for example, that followed more than 8,000 children from birth found that those who slept fewer than 10 and a half hours a night at age 3 had a 45 percent higher risk of becoming obese by age 7, compared to children who slept more than 12 hours a night.   Similarly, Project Viva, a U.S. prospective cohort study of 915 children, found that infants who averaged fewer than 12 hours of sleep a day had twice the odds of being obese at age 3, compared with those who slept for 12 hours or more.  Maternal depression during pregnancy, introduction of solid foods before the age of 4 months, and infant TV viewing were all associated with shorter sleep duration.
Childhood sleep habits may even have a long-term effect on weight, well into adulthood. Researchers in New Zealand followed 1,037 children from birth until age 32, collecting information from parents on the average number of hours their children slept at ages 5, 7, 9, and 11.  Each one hour reduction in sleep during childhood was associated with a 50 percent higher risk of obesity at age 32.

Keep in mind that these are all observational studies—and even though they suggest an association between sleep and weight, they cannot conclusively show that getting enough sleep lowers children’s risk of obesity. More definitive answers may come from randomized clinical trials that test whether increasing infant or childhood sleep lowers the risk of obesity.

Sleep Resources Header (sleep-resources-header-narr.gif)

National Sleep Foundation
Healthy Sleep, Division of Sleep Medicine, Harvard Medical School
Centers for Disease Control and Prevention—Sleep and Sleep Disorders
Sleep for Kids, National Sleep Foundation

The first such trial to look at the influence of a sleep intervention on childhood obesity, fielded in Australia, enrolled 328 7-month-old infants who already had sleep problems, as reported by their mothers.  The trial sought to test whether counseling mothers on behavioral techniques to manage infant sleep problems would improve infants’ sleep and also lower mothers’ rates of depression; the researchers followed up at intervals over six years to see if the intervention had any effect on obesity.

At one year of age, infants in the intervention group had fewer reported sleep problems than infants in the control group, but there was no difference in sleep duration between the groups; at 2 and 6 years of age, there was no difference in sleep problems or sleep duration between the groups. Thus, it is perhaps no surprise that at 6 years of age, obesity rates were the same in both groups. The study also had serious shortcomings, among them, the fact that 40 percent of the participants had dropped out by the six-year follow-up.

Two large trials currently underway, one in the U.S. and the other in New Zealand, should offer more conclusive evidence on the relationship between sleep duration and obesity.  Both trials are testing whether teaching parents how to develop good sleep and feeding habits in their newborn infants helps prevent the development of obesity during the toddler years. Early results from the U.S. study have been encouraging.
Sleep and Adult ObesityAlarm Clock Scale (alarm-clock-scale.jpg)

Most studies that measure adults’ sleep habits at one point in time (cross-sectional studies) have found a link between short sleep duration and obesity.  Longitudinal studies, though, can better answer questions about causality—and in adults the findings from such studies have been less consistent than those in children.

The largest and longest study to date on adult sleep habits and weight is the Nurses’ Health Study, which followed 68,000 middle-age American women for up to 16 years. (14) Compared to women who slept seven hours a night, women who slept five hours or less were 15 percent more likely to become obese over the course of the study. A similar investigation in the Nurses’ Health Study and the Nurses’ Health Study II, a cohort of younger women, looked at the relationship between working a rotating night shift—an irregular schedule that mixes day and evening work with a few night shifts, throwing off circadian rhythms and impairing sleep—and risk of type 2 diabetes and obesity. (15) Researchers found that the longer women worked a rotating night shift, the greater their risk of developing diabetes and obesity.

Other researchers have fielded smaller, shorter longitudinal studies on adult sleep habits and weight in the U.S. and Canada as well as the U.K. and Europe.  Some have found a link between short sleep duration and obesity, while others have not. Interestingly, a few studies in adults have reported that getting too much sleep is linked to a higher risk of obesity.  This is most likely due to a phenomenon that researchers call “reverse causation.” People who sleep for longer than normal may have an obesity-related condition that has led to their longer sleep habits—sleep apnea, obstructive lung disease, depression, or cancer, for example—rather than long sleep coming first and then leading to obesity.

An in-process pilot study may provide more answers on whether getting a longer night’s sleep can help with weight loss.  Researchers are recruiting 150 obese adults who are “short sleepers” (who sleep fewer than 6.5 hours a night) and randomly assigning them to either maintain their current sleep habits or else receive coaching on how to extend their nightly sleep by at least half an hour to an hour. Investigators will track study participants’ sleep habits and weight for three years.

How Does Sleep Affect Body Weight?

Researchers speculate that there are several ways that chronic sleep deprivation might lead to weight gain, either by increasing how much food people eat or decreasing the energy that they burn. (2)

Sleep deprivation could increase energy intake by

Increasing hunger: Sleep deprivation may alter the hormones that control hunger.  One small study, for example, found that young men who were deprived of sleep had higher levels of the appetite-stimulating hormone ghrelin and lower levels of the satiety-inducing hormone leptin, with a corresponding increase in hunger and appetite—especially for foods rich in fat and carbohydrates. Giving people more time to eat: People who sleep less each night may eat more than people who get a full night’s sleep simply because they have more waking time available.  Recently, a small laboratory study found that people who were deprived of sleep and surrounded by tasty snacks tended to snack more—especially during the extra hours they were awake at night—than when they had adequate sleep.

Prompting people to choose less healthy diets: Observational studies have not seen a consistent link between sleep and food choices.  But one study of Japanese workers did find that workers who slept fewer than six hours a night were more likely to eat out, have irregular meal patterns, and snack than those who slept more than six hours.

Sleep deprivation could decrease energy expenditure by

Decreasing physical activity: People who don’t get enough sleep are more tired during the day, and as a result may curb their physical activity.  Some studies have found that sleep-deprived people tend to spend more time watching TV, less time playing organized sports, and less time being physically active than people who get enough sleep. But these differences in physical activity or TV viewing are not large enough to explain the association between sleep and weight. Lowering body temperature: In laboratory experiments, people who are sleep-deprived tend to see a drop in their body temperatures.  This drop, in turn, may lead to decreased energy expenditure. Yet a recent study did not find any link between sleep duration and total energy expenditure. The Bottom Line: Sleep is a Promising Target for Obesity Prevention

There is convincing evidence that getting a less than ideal amount of sleep is an independent and strong risk factor for obesity, in infants and children as well as in adults. Most of the research thus far, however, has consisted of observational studies, and it remains to be seen whether teaching children or adults how to get a better night’s sleep can lower their risk of obesity or help them lose weight. Randomized clinical trials that are currently underway may soon provide more answers.

Some researchers have cautioned against being too quick to promote sleep as an answer to the obesity epidemic, given the shortcomings of the research conducted to date.  Yet from a public health perspective, there is little risk in encouraging healthy sleep through lifestyle changes, such as setting a consistent bedtime, limiting caffeine late in the day, and curtailing high-tech distractions in the bedroom.  Good sleep habits have other benefits, too, like boosting alertness at school or work, improving mood, and enhancing overall quality of life. That’s all the more reason to put a long night’s sleep on the short list for obesity prevention.

For a Great Book explaining everything clearly http://amzn.to/1qr13q3
Resourced at Harvard School of Public Health at http://bit.ly/1lQ5oSV

Dash Diet Developed in conjunction with National Heart, Lung and Blood Institute of America.

The DASH (Dietary Approaches to Stop Hypertension) is primarily a healthy eating plan to lower high blood pressure while also achieving weight loss.

Tips are provided to help you transition slowly to this diet, which is aimed at being a lifelong change.

It shows positive results for weight loss in studies to date.

One study published in the Annals of Internal Medicine in 2006 assigned 810 adults with high blood pressure to three groups;

1. The first was given general advice on lifestyle changes to help reduce blood pressure ; 
2. The second was given precise goals to aim for consuming less than 2300mg of sodiun daily. losing weight, exercising and limiting alcohol; 
3. The third received the same advice as the second group AND the DASH dietary guidlelines. 

18 months later;

The second and third groups lost significantly more weight than the first group.

The DASH group lost more than any of the other groups.

The DASH diet has become well established as a model healthy eating plan. It continues to be evaluated in research to discover all the benefits of the program.

In addition to promoting healthy blood pressure and cholesterol, the DASH diet supports healthy weight loss, and long-term adherence is associated with lower risk of stroke, heart failure, and osteoporosis, several types of cancer, and lower risk of kidney stones. And new research shows reduced risk of developing type 2 diabetes and some types of breast cancers.

Studies are extensive, following large control groups (30,000 to 80,000) over a significant amount of years to verify the results.  (7years to 25 years.)    See research results at
http://dashdiet.org/dash_diet_research.asp

The Dash Diet has also been rigorously scrutinized and has been proven to increase "good" cholesterol and lower "bad' cholesterol.

This diet is generally considered very safe and effective!

It is not really a diet but rather an effective way of gaining health, keeping your health and staying young and energetic.   Find your resource here.

The DASH Diet - Not Just Another Fad

Have you heard about the DASH diet?

No, it isn't the latest crazy weight loss scheme to hit the market. It's a sensible eating program formulated by the US National Institutes of Health to manage high blood pressure and cholesterol levels. The name is short for Dietary Approaches to Stop Hypertension.

The eating plan limits the intake of sodium and puts the focus on eating vegetables, fruits, whole grains, nuts, fish, and poultry. It discourages the consumption of red meat, sodium, and sugar. In fact, this plan is actually one of the most healthy weight loss programs [http://weightlosshelpnow.com/category/healthy-weight-loss-programs/] you can find today.

The diet also advises against eating too many processed foods. Once people learn to give up these overly processed products they often find that food has a much better flavor. Processed foods contain three quarters of the sodium found in the average diet. This is why the DASH diet discourages them. Sodium is the leading cause of high blood pressure. Reducing your sodium intake by eliminating processed foods from your diet is a big step towards controlling your blood pressure and living a healthier, longer life.

It's not just people with high blood pressure who can benefit from the DASH diet. It also encourages lifestyle changes rather than food deprivation to help you achieve and maintain a healthy weight. The DASH program was the result of a large group of studies that examined many popular eating plans and their typical outcomes.

This healthy lifestyle plan demonstrates to people what good eating habits look like. However, it also points them towards healthier substitutes for junk food. This component of the program is perhaps the most important, because when people change their eating habits, they start to long for their old low nutrient favorites. By substituting a healthier food that satisfies the body, people are less likely to cheat. This makes it more likely they'll stick to the diet over the long haul.

There's also a book of guidelines that has been published for the diet called Your Guide to Lowering Your Blood Pressure with DASH. This guide shows the nutritional information for many foods and gives suggestions for healthy alternatives for the less nutritious ones. The guide also provides meal ideas that meet the DASH guidelines, along with a nutritional analysis. It also includes valuable resources such as places where people can find help to start the program, and other support mechanisms that are available to help you make it work.

As you can see, the DASH diet isn't the latest rapid weight loss diet to make the rounds. It has been developed through careful research studies. This program comes highly recommended by many leading experts in the area of nutrition and health. For people with hypertension problems, this program is one of the most recommended ways to manage the problem apart from medication.

People who are looking for weight loss advice or just want to eat a healthier diet overall will also find this plan useful.   Refer here for your resource


Written by Kim Allarie at http://bit.ly/1i10c9M

DIET REVIEW 3 - Understanding the DASH Diet

If you've ever had a diagnosis of hypertension or high blood pressure, chances are you're familiar with the role that diet plays in regulating this crucial aspect of health. But if you, like many people, are confused about the particulars, it's important to know that you have a road map to healthy eating in the DASH diet.

The name DASH is an acronym for Dietary Approaches To Stop Hypertension, and the diet itself was developed in the US by the National Heart, Lung, and Blood Institute (part of the National Institutes of Health, which is an agency of the United States Department of Health and Human Services).

Though the eating plan was developed specifically to help reduce blood pressure, it has been found to be helpful to people with diabetes as well and is widely considered an outstanding, well-balanced approach to eating that can be of significant benefit to everyone. In fact, the DASH diet is now recommended by the US Department of Agriculture as a model eating plan for all Americans.

The DASH eating plan works in two ways;

1. it reduces the amount of sodium in the diet, and 
2. increases the consumption of foods containing nutrients like potassium, calcium, and magnesium, which are known to reduce blood pressure. 

There are two versions of the DASH diet,

• one calculated for a daily sodium intake of 2,300 mg (the maximum sodium intake recommended by the NIH) and 

• one designed to limit sodium intake to just 1,500 mg daily. This lower-sodium version of the diet is recommended for people 
• who are over 50 years of age, 
• people who have been diagnosed with high blood pressure, and 
• people who are at risk for high blood pressure.

Both versions
Are largely built around fruits, vegetables, and whole grains, all of which are low in sodium and fat but high in fiber and essential nutrients.

The DASH diet also includes limited amounts of low-fat dairy products, lean meats, poultry, and fish, nuts and legumes, and healthy fats and oils.
A wonderful diet to improve your health and eating is such a joy, have a look at the delicious meals you can have by clicking here.

A basic breakdown of the DASH diet is as follows:

- Grains:              6 to 8 servings daily, with an emphasis on whole grains such as brown rice or
                                whole grain bread.
      
- Vegetables:        4 to 5 servings daily, raw or cooked

- Fruits:                4 to 5 servings daily, raw or cooked

- Low Fat or
   Fat Free Dairy: 2 to 3 servings daily. Cheese can be part of the DASH diet but must be used
                                judiciously because most cheeses are high in sodium.
Lean Meats, 
   Fish & Poultry: 6 or fewer 1 oz. servings daily


- Fats & Oils:       2 to 3 servings daily, chosen from unsaturated fats

- Nuts, Seeds, &
    Legumes:         4 to 5 servings weekly

Written by Ruth Butters at http://bit.ly/1dVqsiQ

Helpful Ideas

• Eat fruits canned in their own juice or in water. 

• Add fruit to plain fat-free or low-fat yogurt. 

• Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or rice cakes.

• Drink water or club soda and zest it up with a wedge of lemon or lime.

• Cut down meat to 3 ounces of meat instead of 6 ounces, even on a hamburger. Add a 1/2-cup serving of carrots and a 1/2-cup serving of spinach.    Saves more than 200 calories.    that's HUGE!

• Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 11/2 cups of raw vegetables.  Lowers calories by 50.

• Physical activity can be done for 30 minutes, or 10 minutes at a time for a total of 30 minutes. 

• To avoid weight gain, try to total about 60 minutes per day.   This can include adding in a bit more walking when out shopping - try walking the length of the shopping mall before starting to shop - call this your quick look schedule and it won't be half so daunting.

NB :-For the great new lifestyle cookbook click here   You'll love it!

VLDC Example - The Correct Answer To What Is hCG Diet

This is an example of a  VLCD Diet (Very Low Calorie Diet)

If you have heard about hCG that is injected to the body, there are also hCG Diet Drop which can be taken orally but nonetheless contain the same Human Chorionic Gonadotropin hormone.
To look at the oral product, click the picture.

By the way, it is not a drug. The hCG hormone is naturally developed in the placenta during the first trimester of pregnancy. Either injections or drops are manufactured in laboratories out of natural sources. The hormone will actually work as an aid in losing unnecessary body pounds.
Excess body weight can slow you down and affect your health negatively.

How hCG works in losing those unnecessary fats is based on the fact that it keeps your appetite from being out of control. It also stimulates your body's metabolism (energy-burning process) into moving faster thus resulting in weight loss. The drops are for those of you who cannot stand the thought of being injected on a regular basis. For these people, this option is indeed a lot easier to handle.

Like in other practical diet procedures, someone's eating habits play a vital role towards attaining success. Although the hCG drops aid you in eliminating the excess body fats, it is not a magic cure-all where you can simply take it and then eat an amount of food as if there is no tomorrow. You have to work out on eating in moderation. Or, you have to be mindful about the types of food to take and the kinds of stuff to avoid; however you can be creative in choosing your munchies and be easy with yourself. For example, you can take some healthy bites if hunger cravings strike. In place of candy bars or cheesy potato fries, you can have carrot sticks or an apple.

Yes, some foods are just too tempting but you can help yourself in the battle of appetite management. The drops which contain hCG will assist you in your ultimate goal. It pacifies your hunger cravings and at the same time speeds up your body's metabolic rate. It can be very difficult to stop or change your accustomed food intake habits. It takes willpower the first few days in order to know if you're going to stick to the weight loss process because your body might try to wrestle it back.

Diet plateaus happen to dieters at some point of their diet routine. It can be frustrating to see the scale not moving to the right path. Despite all your weight loss efforts plateaus hit you and this situation is going to be a decisive moment for you. It all boils down to honesty in sticking to the diet plan. If this happens, perhaps it is time to reassess your diet (clean up if necessary).

Establishing appetite or craving control is one benefit that you can get by means of hCG Diets. Thus, it encourages you to remain faithful to a balanced and healthy eating behavior. Now you have a weapon to fight weight gain.

At least you can now have what it takes to triumph over those stubborn excess pounds. Start treating yourself today and feel good about your body in just a few days.

For a great cookbook for a hCG diet or recipes that are healthy and low calorie, click here now!

Written by Ben Gee at http://bit.ly/MH4Xef

DIET REVIEW 2 - VLCDS - Very Low Calorie-Diets

A very low-calorie diet (VLCD) is a doctor-supervised diet that typically uses commercially prepared formulas to promote rapid weight loss in patients who are obese. Very low-calorie diets are designed to produce rapid weight loss at the start of a weight-loss program in patients with a body mass index (BMI) greater than 30. BMI correlates significantly with total body fat content. It is calculated by dividing a person's weight in pounds by height in inches squared and multiplied by 703.

Use of VLCDs in patients with a BMI of 27 to 30 should be reserved for those who have medical conditions due to overweight, such as high blood pressure. In fact, all candidates for VLCD undergo a thorough examination by their doctor to make sure the diet will not worsen preexisting medical conditions. Lastly, these diets are not appropriate for children or adolescents, except in specialized treatment programs.

The formulas which are prepared are usually liquid shakes or bars and replaces all foods intake for several weeks or months. VLCD formulas need to contain appropriate levels of vitamins and micronutrients to ensure that patients meet their nutritional requirements.    HCG is an exception to this as it is taken by drops or injection and is a different type of formulation which should be taken with a doctors approval.

Some doctors also prescribe VLCDs made up almost entirely of lean protein foods, such as fish and chicken. People on a VLCD consume about 800 calories per day or less. VLCD formulas are not the same as the meal replacement which you can find at grocery stores or pharmacies, which are meant as substitute for one or two meals a day.

Very low-calorie diets may produce significant short-term weight loss in patients who are moderately or extremely obese when used under proper medical supervision. VLCDs should be part of comprehensive weight-loss treatment programs that include behavioral therapy, nutrition counseling, physical activity, and/or drug treatment.

A very low-calorie diet may allow a patient who is moderately to extremely obese to lose about 3 to 5 pounds per week. Such a weight loss can help to improve obesity -related medical conditions.

The rapid weight loss experience by most people on VLCD can be very motivating to them to succeed in losing weight. Some patients report minor side effects as constipation, fatigue, nausea or diarrhea but conditions usually improve within a few weeks and rarely prevents the patients from continuing with their diet.

Studies show that the long term results of very low-calorie diets vary but regaining weight is common. For most people who are obese their condition is long-term and requires a lifetime commitment and doctors should encourage their patients who are obese to commit to permanent changes of healthier eating, regular physical activity and an improved outlook about food.

If you would like an excellent book of recipes to help you make great meals whether you go totally on a VLCD or just want to get portion size and good eating habits in place click here.

Written by Carol A at http://bit.ly/ORJ6mm