The 2010 diet list
Once the holiday season is over (and with it, the non-stop partying and celebrations), it's not unusual to find people enrolling in gyms, discussing the latest weight-loss fad or stressing out over which diet plan to follow in the hope of losing those few extra pounds.
Of course, choosing the right diet plan is no easy task. After all, how do you know which will help you until you adopt it for a few weeks or months? You also have to keep in mind your needs, health condition and lifestyle, know if it is practical and if it suits your budget.
There are some vital points you need to consider before starting a weightloss programme."A diet must be easy to follow, practical, realistic, budgeted, healthy and credible for you to achieve the desired goals." Also, always consult a nutritionist or a doctor before starting a diet programme.
Atkins diet
It's one of the most famous diets in the world. Its principle is the complete elimination of carbohydrates. Fat and protein however, are unlimited.
Initial weightloss is rapid.
Followers feel they can eat as much as they want.
In some cases, this diet gets people to eat more vegetables.
After a couple of months of weightloss, some people may find that their weight is remaining steady.
Makes you moody. Your brain needs carbohydrates to function; without them, you can become irritable.
There is a tendency to put on the weight you lost once you resume a normal diet.
Include a moderate source of carbohydrates; have at least three servings of fruits per day.
Include some vegetarian proteins every now and then because they contain carbohydrates.
Lifestyle diet
This is a balanced and varied programme, based on having five portions of vegetables and fruit per day, lean sources of protein, whole grain sources of carbohydrates and healthy fats.
The foods contain a lot of nutrients. This diet limits empty calories from sugars and trans-fats. For weightloss, it has to be calorie controlled. Works best with exercise.
Promotes long-term weightloss and improved health.
Prevents nutrition-related health conditions such as diabetes, weight gain and cardiovascular disease.
To start with, make it a mission to eat vegetables every day.
Avoid fried and creamy foods.
Have three balanced meals a day.
Have a small snack if you are hungry. Make sure it is a combination of protein and carbohydrates so that it will be digested slowly and give you energy over a longer period of time. For example, you can eat a small piece of fruit and about five nuts. This will keep hunger at bay and will also mean you eat less at meal times.
The cabbage soup diet
This diet is based on eating one kind of food a day along with cabbage soup. For example, day one is fruit and soup, day two it's veg and soup; the third day it's beef, tomatoes and soup.
It's a short-term diet. It typically lasts only for a week.
Can also serve as a mini-detoxification programme.
You may end up losing water and muscle mass.
You may gain the weight you lost as soon as you revert to your old eating habits.
Include an exercise programme. This will help preserve muscle mass.n The ingredients of the soup are healthy. You can consider including it as part of a healthy, balanced diet.
The 1,200-calorie diet
Calorie restriction can vary, but it's mostly between 1,000 and 1,500 calories per day. This usually includes an exercise regimen where consumed calories can be burnt off.
Pros
You can eat whatever you feel like as long as you stick to the daily calorie allowance.
The amount of calories in foods are easily available on the internet, books and on food labels.
Sometimes calories are over- or under-estimated.
You will feel like you are constantly on a "diet" because you have to count every calorie in the foods you eat.
Depending on age, weight, height and exercise regimen, an average person needs around 1,500 calories a day. (This is an average figure and it may vary depending on the individual. Please consult your doctor/dietician for your right figure.)
Don't cut down to less than 1,200 calories. If your calorie count is less than 1,200, your metabolism will slow down and you might find it more difficult to lose weight.
Meals-on-Wheels Diet
Healthy meals on wheels are quite common in Dubai and have helped many lose weight and keep healthy.
It's easy and stress free, as your meals are prepared for you.
No need to follow a meal plan or count calories. Just eat what you've ordered.
Teaches you healthy portion sizes.
Takes away the pleasures of preparing and eating home-made food.
There is a tendency to gain weight after you resume your own cooking.
It requires intense budgeting.
Start this diet with a visit to a nutritionist. He/she will assess your calorie requirements and make sure you're on the right programme.
Finish this diet with a nutritionist. It's important to make a plan on how you can continue to eat once this diet is over. If you go back to your old eating habits, you're sure to gain back some of the weight you worked so hard to lose.
Gluten and dairy-free diet
Food intolerance can cause bloating, constipation, migraines and fatigue. In some cases, allergies have been found to have an effect on the immune system and worsen conditions like asthma, eczema and arthritis. Two common intolerable food types are dairy and gluten (the most notorious being wheat). Other common food intolerances include yeast, soya, seafood and eggs.
A food intolerance diet will not only help in relieving symptoms but can also help with weightloss and improve other areas in terms of health.
Weightloss is most effective.
It's difficult to adjust in the beginning as you may have to eliminate all your favourite foods.
By eliminating certain groups such as dairy products, you can create a calcium deficiency if you do not take the correct supplements.
Before eliminating foods randomly, you can do a food intolerance test. The test will help you determine which foods to eliminate. There are tests that range from 50 to over 250 foods.
Acai berries diet
Diets based on superfoods such as the Acai berry are designed to help with weightloss.
super foods are healthy and need to be included in a healthy diet, but you should not assume that by simply eating them, you will lose weight.
The slim-fast diet
Using meal replacements in the form of shakes to help cut down on calories from meals.
Works on a short-term basis.
If you replace one meal a day, you can boost your initial weightloss.
Shakes can help curb your appetite.
You'll miss chewing on real foods.
Not designed for the long-term use. Tips If you want to follow this diet:
It can be successful initially, but you will need to have a plan for when you go back to real foods.
Do not depend on replacements for all three meals per day; only replace one meal with one shake.
The Glycaemic Index (GI) diet
The aim is to eat foods that are digested slowly, to get longer-lasting energy. Avoids sugar-highs (and lows) by cutting out sugary, refined foods.
One of the healthiest and balanced diets to date.
Can help control blood sugar levels.
Start by eating high fibre foods like brown rice, whole fruits (not juice), lentils, chickpeas and vegetables whenever you can.
The vegetarian's diet
Vegetarian diets are mainly followed for cultural, religious or ethical reasons. They can also improve one's health.
Vegetables are filled with anti-oxidants and fibres that are needed to maintain optimal health.
Vegetarian diets have been shown to reduce the risks of cancer.
Vitamin B-12 and iron deficiencies are common complaints when on vegetarian diets. You may feel tired.
Not all vegetarian foods are cooked healthily. Many foods have too much added fat and may be high in calories.
Follow healthy cooking methods.
Eat beans, nuts, lentils or tofu daily to get enough protein.
Top 10 diet mistakes to avoid
1. Dieting to lose weight and not improve your health.
People often forget that what they eat not only affects their weight, but also their health. A healthy diet's benefits are endless - they can improve your mood and energy levels and reduce health risks. If you see your health with greater perspective, you will make better food choices and lose weight in the process.
2. Picking an extreme diet that will not suit your lifestyle.
Extreme diets will only allow you to be at your ideal weight for a short time. You will be gaining and then losing weight (the yo-yo effect) which slows your metabolism.
3. Expecting miracles overnight.
Stop and think about how long it took you to put on all your extra weight. If you follow a healthy diet and exercise programme, you should aim to lose 2 to 4kg per month.
4. Skipping meals.
Skipping meals makes you hungrier at the next one. You will find yourself overeating.
5. Ignoring supplements.
If you're not eating a balanced diet, you might be missing out on important vitamins and minerals. Seek medical advice before taking supplements. 6. Not exercising.
Is your skin feeling looser as you're losing weight? This is a sign that you may be losing water and muscle and not only fat. An exercise programme alongside your diet is the only way to ensure that you are burning fat and keeping your muscles toned.
7. Forgetting that sometimes more is less.
If you are eating because you're bored or because you're not feeling satisfied, there are some foods that you can eat more of to combat these frustrations. Examples include lettuce, cucumbers, sweet peppers and other crunchy greens.
8. Not changing your environment.
There are many triggers in your environment that contribute to weight gain. Try to identify them and change them. Replace your office stash of sugary sweets with fruits, for example.
9. Giving up.
One slip up doesn't mean failure. The important thing is to stay on track.
10. Not preparing your own food.
Many prepackaged foods and restaurant meals are high in hidden calories. If you depend on eating out, you might find your healthy food choices limited.
Top 10 Nutrition Resolutions for 2010
1. Make health your priority.
If you are very overweight, the benefit of losing 10 per cent of your body weight is that it can decrease your risk of developing diabetes by up to 50 per cent. You can also decrease cholesterol by 10 per cent; LDL (the bad cholesterol) by 15 per cent and triglycerides by 30 per cent. You can also increase HDL (the good cholesterol) by 8 per cent and systolic and diastolic blood pressure by 10 mmHg.
2. Re-stock your fridge.
The only way you will eat more fruits and vegetables is by stocking them at home. Discard foods and drinks that will inhibit your diet efforts.
3. Make it a family change.
Healthy eating is important for the whole family. Encourage your kids to eat healthily. If you snack on your kid's snacks, make sure that they are free of added sugar and fats.
4. Take one step at a time.
Start by introducing one healthy food at a time or one healthy meal at a time. You can have your favourite "less healthy" foods, but only after you've made the effort of introducing healthier options. Over time, you may find that you have acquired a taste for them.
5. Make long term, yet realistic goals.
Make long-term goals; fads don't work. You are more likely to succeed in achieving your goal if its set over three months rather than 2 weeks.
6. Exercise.
Good and old-fashioned - because it works. Exercise speeds up your metabolism, builds muscle and burns more calories.
7. Get a nutrition consultation.
Don't know where to start? If you feel you have tried everything and are getting nowhere, it may be time to seek professional help. You will get the facts straight and can follow a tailored programme. 8. Get cooking.
Start by preparing a home-made, healthy breakfast and then expand to preparing salads or popping a piece of fish or chicken into the oven. Salt, pepper or ready mixed spices can make even the most amateur cook feel like a gourmet chef. Search the internet for some videos on how to prepare some healthy, easy dishes.
9. Drink plenty of water
Signs that you are dehydrated are constipation and fatigue. If you're constantly hungry, drink water first and then wait a few minutes and assess if you still have hunger pangs.
10. Get a medical check-up.
Some conditions such as hypothyroidism or polycystic ovaries in women can make it more difficult to lose weight. If you feel that your metabolism is too slow, it is worth getting a check up. Please consult a doctor before starting a diet plan.
Of course, choosing the right diet plan is no easy task. After all, how do you know which will help you until you adopt it for a few weeks or months? You also have to keep in mind your needs, health condition and lifestyle, know if it is practical and if it suits your budget.
There are some vital points you need to consider before starting a weightloss programme."A diet must be easy to follow, practical, realistic, budgeted, healthy and credible for you to achieve the desired goals." Also, always consult a nutritionist or a doctor before starting a diet programme.
Atkins diet
It's one of the most famous diets in the world. Its principle is the complete elimination of carbohydrates. Fat and protein however, are unlimited.
Initial weightloss is rapid.
Followers feel they can eat as much as they want.
In some cases, this diet gets people to eat more vegetables.
After a couple of months of weightloss, some people may find that their weight is remaining steady.
Makes you moody. Your brain needs carbohydrates to function; without them, you can become irritable.
There is a tendency to put on the weight you lost once you resume a normal diet.
Include a moderate source of carbohydrates; have at least three servings of fruits per day.
Include some vegetarian proteins every now and then because they contain carbohydrates.
Lifestyle diet
This is a balanced and varied programme, based on having five portions of vegetables and fruit per day, lean sources of protein, whole grain sources of carbohydrates and healthy fats.
The foods contain a lot of nutrients. This diet limits empty calories from sugars and trans-fats. For weightloss, it has to be calorie controlled. Works best with exercise.
Promotes long-term weightloss and improved health.
Prevents nutrition-related health conditions such as diabetes, weight gain and cardiovascular disease.
To start with, make it a mission to eat vegetables every day.
Avoid fried and creamy foods.
Have three balanced meals a day.
Have a small snack if you are hungry. Make sure it is a combination of protein and carbohydrates so that it will be digested slowly and give you energy over a longer period of time. For example, you can eat a small piece of fruit and about five nuts. This will keep hunger at bay and will also mean you eat less at meal times.
The cabbage soup diet
This diet is based on eating one kind of food a day along with cabbage soup. For example, day one is fruit and soup, day two it's veg and soup; the third day it's beef, tomatoes and soup.
It's a short-term diet. It typically lasts only for a week.
Can also serve as a mini-detoxification programme.
You may end up losing water and muscle mass.
You may gain the weight you lost as soon as you revert to your old eating habits.
Include an exercise programme. This will help preserve muscle mass.n The ingredients of the soup are healthy. You can consider including it as part of a healthy, balanced diet.
The 1,200-calorie diet
Calorie restriction can vary, but it's mostly between 1,000 and 1,500 calories per day. This usually includes an exercise regimen where consumed calories can be burnt off.
Pros
You can eat whatever you feel like as long as you stick to the daily calorie allowance.
The amount of calories in foods are easily available on the internet, books and on food labels.
Sometimes calories are over- or under-estimated.
You will feel like you are constantly on a "diet" because you have to count every calorie in the foods you eat.
Depending on age, weight, height and exercise regimen, an average person needs around 1,500 calories a day. (This is an average figure and it may vary depending on the individual. Please consult your doctor/dietician for your right figure.)
Don't cut down to less than 1,200 calories. If your calorie count is less than 1,200, your metabolism will slow down and you might find it more difficult to lose weight.
Meals-on-Wheels Diet
Healthy meals on wheels are quite common in Dubai and have helped many lose weight and keep healthy.
It's easy and stress free, as your meals are prepared for you.
No need to follow a meal plan or count calories. Just eat what you've ordered.
Teaches you healthy portion sizes.
Takes away the pleasures of preparing and eating home-made food.
There is a tendency to gain weight after you resume your own cooking.
It requires intense budgeting.
Start this diet with a visit to a nutritionist. He/she will assess your calorie requirements and make sure you're on the right programme.
Finish this diet with a nutritionist. It's important to make a plan on how you can continue to eat once this diet is over. If you go back to your old eating habits, you're sure to gain back some of the weight you worked so hard to lose.
Gluten and dairy-free diet
Food intolerance can cause bloating, constipation, migraines and fatigue. In some cases, allergies have been found to have an effect on the immune system and worsen conditions like asthma, eczema and arthritis. Two common intolerable food types are dairy and gluten (the most notorious being wheat). Other common food intolerances include yeast, soya, seafood and eggs.
A food intolerance diet will not only help in relieving symptoms but can also help with weightloss and improve other areas in terms of health.
Weightloss is most effective.
It's difficult to adjust in the beginning as you may have to eliminate all your favourite foods.
By eliminating certain groups such as dairy products, you can create a calcium deficiency if you do not take the correct supplements.
Before eliminating foods randomly, you can do a food intolerance test. The test will help you determine which foods to eliminate. There are tests that range from 50 to over 250 foods.
Acai berries diet
Diets based on superfoods such as the Acai berry are designed to help with weightloss.
super foods are healthy and need to be included in a healthy diet, but you should not assume that by simply eating them, you will lose weight.
The slim-fast diet
Using meal replacements in the form of shakes to help cut down on calories from meals.
Works on a short-term basis.
If you replace one meal a day, you can boost your initial weightloss.
Shakes can help curb your appetite.
You'll miss chewing on real foods.
Not designed for the long-term use. Tips If you want to follow this diet:
It can be successful initially, but you will need to have a plan for when you go back to real foods.
Do not depend on replacements for all three meals per day; only replace one meal with one shake.
The Glycaemic Index (GI) diet
The aim is to eat foods that are digested slowly, to get longer-lasting energy. Avoids sugar-highs (and lows) by cutting out sugary, refined foods.
One of the healthiest and balanced diets to date.
Can help control blood sugar levels.
Start by eating high fibre foods like brown rice, whole fruits (not juice), lentils, chickpeas and vegetables whenever you can.
The vegetarian's diet
Vegetarian diets are mainly followed for cultural, religious or ethical reasons. They can also improve one's health.
Vegetables are filled with anti-oxidants and fibres that are needed to maintain optimal health.
Vegetarian diets have been shown to reduce the risks of cancer.
Vitamin B-12 and iron deficiencies are common complaints when on vegetarian diets. You may feel tired.
Not all vegetarian foods are cooked healthily. Many foods have too much added fat and may be high in calories.
Follow healthy cooking methods.
Eat beans, nuts, lentils or tofu daily to get enough protein.
Top 10 diet mistakes to avoid
1. Dieting to lose weight and not improve your health.
People often forget that what they eat not only affects their weight, but also their health. A healthy diet's benefits are endless - they can improve your mood and energy levels and reduce health risks. If you see your health with greater perspective, you will make better food choices and lose weight in the process.
2. Picking an extreme diet that will not suit your lifestyle.
Extreme diets will only allow you to be at your ideal weight for a short time. You will be gaining and then losing weight (the yo-yo effect) which slows your metabolism.
3. Expecting miracles overnight.
Stop and think about how long it took you to put on all your extra weight. If you follow a healthy diet and exercise programme, you should aim to lose 2 to 4kg per month.
4. Skipping meals.
Skipping meals makes you hungrier at the next one. You will find yourself overeating.
5. Ignoring supplements.
If you're not eating a balanced diet, you might be missing out on important vitamins and minerals. Seek medical advice before taking supplements. 6. Not exercising.
Is your skin feeling looser as you're losing weight? This is a sign that you may be losing water and muscle and not only fat. An exercise programme alongside your diet is the only way to ensure that you are burning fat and keeping your muscles toned.
7. Forgetting that sometimes more is less.
If you are eating because you're bored or because you're not feeling satisfied, there are some foods that you can eat more of to combat these frustrations. Examples include lettuce, cucumbers, sweet peppers and other crunchy greens.
8. Not changing your environment.
There are many triggers in your environment that contribute to weight gain. Try to identify them and change them. Replace your office stash of sugary sweets with fruits, for example.
9. Giving up.
One slip up doesn't mean failure. The important thing is to stay on track.
10. Not preparing your own food.
Many prepackaged foods and restaurant meals are high in hidden calories. If you depend on eating out, you might find your healthy food choices limited.
Top 10 Nutrition Resolutions for 2010
1. Make health your priority.
If you are very overweight, the benefit of losing 10 per cent of your body weight is that it can decrease your risk of developing diabetes by up to 50 per cent. You can also decrease cholesterol by 10 per cent; LDL (the bad cholesterol) by 15 per cent and triglycerides by 30 per cent. You can also increase HDL (the good cholesterol) by 8 per cent and systolic and diastolic blood pressure by 10 mmHg.
2. Re-stock your fridge.
The only way you will eat more fruits and vegetables is by stocking them at home. Discard foods and drinks that will inhibit your diet efforts.
3. Make it a family change.
Healthy eating is important for the whole family. Encourage your kids to eat healthily. If you snack on your kid's snacks, make sure that they are free of added sugar and fats.
4. Take one step at a time.
Start by introducing one healthy food at a time or one healthy meal at a time. You can have your favourite "less healthy" foods, but only after you've made the effort of introducing healthier options. Over time, you may find that you have acquired a taste for them.
5. Make long term, yet realistic goals.
Make long-term goals; fads don't work. You are more likely to succeed in achieving your goal if its set over three months rather than 2 weeks.
6. Exercise.
Good and old-fashioned - because it works. Exercise speeds up your metabolism, builds muscle and burns more calories.
7. Get a nutrition consultation.
Don't know where to start? If you feel you have tried everything and are getting nowhere, it may be time to seek professional help. You will get the facts straight and can follow a tailored programme. 8. Get cooking.
Start by preparing a home-made, healthy breakfast and then expand to preparing salads or popping a piece of fish or chicken into the oven. Salt, pepper or ready mixed spices can make even the most amateur cook feel like a gourmet chef. Search the internet for some videos on how to prepare some healthy, easy dishes.
9. Drink plenty of water
Signs that you are dehydrated are constipation and fatigue. If you're constantly hungry, drink water first and then wait a few minutes and assess if you still have hunger pangs.
10. Get a medical check-up.
Some conditions such as hypothyroidism or polycystic ovaries in women can make it more difficult to lose weight. If you feel that your metabolism is too slow, it is worth getting a check up. Please consult a doctor before starting a diet plan.
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