Flexitarian Diet
The Promise
Go meatless most of the time, and you'll lose weight and get healthy with ease. That’s the mission of the Flexitarian Diet.
Author and dietitian Dawn Jackson Blatner says that eating mainly plant-based foods is a smart way to cut calories. Flexitarians (“flexible vegetarians”) eat a lot less meat than they used to but don't give it up completely.
Nothing is off-limits, but the goal is to add more plant-based foods to your diet while cutting back on meat.
The book has a short assessment of eating habits that will determine how you begin. Blatner considers you a beginner flexitarian if you have two meatless days per week (26 ounces of meat or poultry per week).
Advanced flexitarians skip meat 3 to 4 days a week (18 ounces of meat or poultry a week).
Experts go meatless 5 or more days a week (9 ounces of meat or poultry).
The Flexitarian Diet does urge you to make more meatless changes, but baby steps are OK. Blatner suggests making at least one shift per day, so you won't feel overwhelmed. The recipes also focus on simplicity; each one includes just five main ingredients.
Meal prep is kept relatively easy, but you will need to stock up on fresh produce regularly and get comfortable in the kitchen.
You will need to be active for 30 minutes most days just for good health. Shift to 90 minutes most days if you want to slim down.
The "flex" in flexitarian means that it's all about options.
Cost: Just your food. Though fresh produce can be expensive, you may actually save money because vegetarian proteins (tofu, beans, etc.) are generally less expensive than meat and poultry.
Does It Work?
It can help you lose weight, but how much you eat still counts.
Research shows that vegetarians tend to weigh less than people who eat meat. Plus, plant-based foods such as fruits and vegetables are generally high in nutrition and low in calories, and are important parts of a heart-healthy diet.
Becoming a vegetarian doesn’t guarantee weight loss, but adding more plant-based foods to your diet can help your health in many ways.
The diet’s strengths are that it can help anyone eat a more healthful, plant-based diet. This, in turn, may help you manage your weight and improve your health.
If you’re looking to add more plant-based foods to your diet gradually without the commitment of becoming a full-fledged vegetarian, this is the ideal plan for you. The recipes are simple and geared toward beginner cooks.
Tuesday, October 27, 2015
Thursday, October 22, 2015
Medifast
Medifast-
The Promise
Eat six meals a day and still lose weight? Medifast calls it its "5 & 1 Plan." If you eat five Medifast meal replacements and one meal that you provide, Medifast says you can lose 2-5 pounds during the first 2 weeks of the plan. People typically lose 1-2 pounds per week after that.
The Promise
Eat six meals a day and still lose weight? Medifast calls it its "5 & 1 Plan." If you eat five Medifast meal replacements and one meal that you provide, Medifast says you can lose 2-5 pounds during the first 2 weeks of the plan. People typically lose 1-2 pounds per week after that.
Once you reach your goal weight, you gradually add calories over a
6-week transition period. Medifast encourages following its "3 & 3
Plan" (three meals plus three meal replacements) indefinitely to keep
off the weight.
Medifast has more than 70 meal replacements. The meal you provide each day should include 5-7 ounces of lean protein, three servings of vegetables, and up to two servings of healthy fats.
You can also have condiments, sauces, dressings, and one snack per day. Snack choices include celery, Jell-O, a Popsicle, pickles, gum, or mints, and half an ounce of either walnuts, pistachios, or almonds. Alcohol is off-limits; so is everything that is not on the approved food list.
You'll need Medifast's meal replacements for most of your food, but you have some flexibility for the meal you provide.
Medifast has more than 70 meal replacement options including shakes, bars, cereals, and snacks like pretzel sticks. Fruit, dairy products, and starches aren't allowed in the 5 & 1 Plan.
In-person meetings: Optional. There are more than 100 nationwide Medifast Weight Control Centers.
Daily exercise is encouraged, but the program doesn’t offer a specific workout.
Costs: Prices vary, but a 4-week supply of meal replacements will cost at least $300 plus shipping. A seven-pack of any meal replacement (smoothies, oatmeal bars, shakes, or other foods) costs $16.95.
The Medifast 5 & 1 Plan provides only 800 to 1,000 calories a day. You will lose weight due to the severe calorie restriction, but it’s an approach that will be tough to stick with.
Getting enough nutrients would be a concern on such a low-calorie diet, but the replacements are enriched with nutrients to help offset any deficiency that may occur.
Medifast cuts out certain food groups, including dairy, so you’ll have to take steps to make sure you get plenty of calcium and vitamin D from other sources.
The lack of energy often caused by very-low-calorie diets may make exercise a challenge, but regular exercise is critical if you want to keep the weight off.
If you’re looking to make big changes in your weight and your health, Medifast can deliver results. But those extreme changes may make sticking with the program a challenge.
To keep the weight off, you’ll need to transition successfully into the maintenance phase. While limitations ease up at that point, you will need to learn to live with and accept some restrictions in your diet to make it work for the long-term.
Remember, this is an extreme diet, so don’t try it without talking to your doctor first.
Medifast has more than 70 meal replacements. The meal you provide each day should include 5-7 ounces of lean protein, three servings of vegetables, and up to two servings of healthy fats.
You can also have condiments, sauces, dressings, and one snack per day. Snack choices include celery, Jell-O, a Popsicle, pickles, gum, or mints, and half an ounce of either walnuts, pistachios, or almonds. Alcohol is off-limits; so is everything that is not on the approved food list.
You'll need Medifast's meal replacements for most of your food, but you have some flexibility for the meal you provide.
Medifast has more than 70 meal replacement options including shakes, bars, cereals, and snacks like pretzel sticks. Fruit, dairy products, and starches aren't allowed in the 5 & 1 Plan.
In-person meetings: Optional. There are more than 100 nationwide Medifast Weight Control Centers.
Daily exercise is encouraged, but the program doesn’t offer a specific workout.
Costs: Prices vary, but a 4-week supply of meal replacements will cost at least $300 plus shipping. A seven-pack of any meal replacement (smoothies, oatmeal bars, shakes, or other foods) costs $16.95.
The Medifast 5 & 1 Plan provides only 800 to 1,000 calories a day. You will lose weight due to the severe calorie restriction, but it’s an approach that will be tough to stick with.
Getting enough nutrients would be a concern on such a low-calorie diet, but the replacements are enriched with nutrients to help offset any deficiency that may occur.
Medifast cuts out certain food groups, including dairy, so you’ll have to take steps to make sure you get plenty of calcium and vitamin D from other sources.
The lack of energy often caused by very-low-calorie diets may make exercise a challenge, but regular exercise is critical if you want to keep the weight off.
If you’re looking to make big changes in your weight and your health, Medifast can deliver results. But those extreme changes may make sticking with the program a challenge.
To keep the weight off, you’ll need to transition successfully into the maintenance phase. While limitations ease up at that point, you will need to learn to live with and accept some restrictions in your diet to make it work for the long-term.
Remember, this is an extreme diet, so don’t try it without talking to your doctor first.
Saturday, October 17, 2015
Looking to Workout in Howard County, MD
I am a personal trainer with over 20 years experience. Please visit my website:
bestformfitness.com and my facebook page https://www.facebook.com/bestformfitnessmd.
Any comments are appreciated.
I service all of Howard County, MD including:
Ellicott City, Columbia, Clarksville, Marriottsville, Woodstock, Elkridge, Laurel, Fulton,
Catonsville, Jessup, Glen Elg, River Hill, Savage, Scaggsville
bestformfitness.com and my facebook page https://www.facebook.com/bestformfitnessmd.
Any comments are appreciated.
I service all of Howard County, MD including:
Ellicott City, Columbia, Clarksville, Marriottsville, Woodstock, Elkridge, Laurel, Fulton,
Catonsville, Jessup, Glen Elg, River Hill, Savage, Scaggsville
Wednesday, October 14, 2015
Body for Life
The Body for Life
The Promise
Open the best-selling Body for Life book, and you'll see before-and-after photos of people who went from flab to fab. Give the diet 12 weeks, and you'll have your best body ever, too, the founder promises. But you're going to work hard for it -- with intense exercise nearly every day.
You'll also have to get used to eating six small meals a day -- mostly lean protein and healthy carbs -- instead of three larger ones. This schedule is to steady your blood sugar, boost your energy, and help you prevent binge eating caused by getting too hungry.
The premise of the diet, founded by Bill Phillips, is that you're more likely to stick to a diet and workout if you see fast results.
What You Can Eat and What You Can't
At every meal, you get a fist-sized serving each of protein and carbs. Overall, the diet breaks down to 40% to 50% of each, with very little fat.
You can have bread, pasta, potatoes, lean meats, fruits, vegetables, and small amounts of certain fats. The diet requires that you eat at least two servings of vegetables and drink 10 glasses of water daily.
Once a week, you get a "free" day, when you can eat whatever you want.
Except on your free day, you can't have bacon, fatty cuts of beef, hot dogs, or deep-fried meats. You're not allowed sugary or processed foods like cookies, cake, candy, white rice, chips, and soda. Some fats -- such as butter, lard, mayonnaise, coconut oil, and full-fat dairy products -- also are off-limits.
Though you may see some quick results, Body for Life is meant to be a lifestyle change. If you don't want to commit to fitting six small meals into your daily life, it could be tough to follow. The intense workouts 6 days a week may also be too much for many people.
Limitations: Preparing more meals a day can take more planning, though they can include the program's shakes or nutrition bars twice a day. The diet is also higher in protein than what is typically recommended.
Exercise: You work out six times a week: 45 minutes of targeted weight training 3 days, and 20 minutes of high-intensity cardio 3 days.
Does It Allow for Dietary Restrictions or Preferences?
Vegetarians and vegans: Plant sources of protein, like beans, often include carbs. You need to make sure you stay within the plan's carb rules. This diet would be difficult for vegans to follow.
Low-fat diet: There’s very little fat in this diet, unless you fill up on fats on your free day.
What Else You Should Know
Cost: None beyond grocery shopping. The emphasis on meat, fish, and other costly proteins might add costs to your food budget. The optional protein powders, shakes, and nutrition bars can also add up.
Support: The Body for Life web site includes online tools and forums with an active community.
The Body for Life program combines two proven elements of weight loss: fewer calories in and more calories burned. If you follow it closely, you'll likely shed pounds and build muscle. But be careful not to overdo it on your “free day.”
Research hasn’t shown that eating frequent, small meals boosts weight loss success -- though it may have other health advantages. And eating more often may lessen the feelings of hunger that can sabotage anyone’s good intentions.
You may struggle with this plan if you have a hectic schedule, since it takes time to plan and cook your meals, as well as to fit in the exercise required.
The Body for Life Plan is an intense physical program. It may not be for you if you hate to exercise or have certain medical problems.
The plan is geared to strength training and falls short of the amount of aerobic activity (150 minutes a week) recommended by the American Heart Association.
You may feel tired as you cut back on calories and up your exercise, so start slow and listen to your body. Check with your doctor first if you have any health issues or have been inactive.
The Promise
Open the best-selling Body for Life book, and you'll see before-and-after photos of people who went from flab to fab. Give the diet 12 weeks, and you'll have your best body ever, too, the founder promises. But you're going to work hard for it -- with intense exercise nearly every day.
You'll also have to get used to eating six small meals a day -- mostly lean protein and healthy carbs -- instead of three larger ones. This schedule is to steady your blood sugar, boost your energy, and help you prevent binge eating caused by getting too hungry.
The premise of the diet, founded by Bill Phillips, is that you're more likely to stick to a diet and workout if you see fast results.
What You Can Eat and What You Can't
At every meal, you get a fist-sized serving each of protein and carbs. Overall, the diet breaks down to 40% to 50% of each, with very little fat.
You can have bread, pasta, potatoes, lean meats, fruits, vegetables, and small amounts of certain fats. The diet requires that you eat at least two servings of vegetables and drink 10 glasses of water daily.
Once a week, you get a "free" day, when you can eat whatever you want.
Except on your free day, you can't have bacon, fatty cuts of beef, hot dogs, or deep-fried meats. You're not allowed sugary or processed foods like cookies, cake, candy, white rice, chips, and soda. Some fats -- such as butter, lard, mayonnaise, coconut oil, and full-fat dairy products -- also are off-limits.
Though you may see some quick results, Body for Life is meant to be a lifestyle change. If you don't want to commit to fitting six small meals into your daily life, it could be tough to follow. The intense workouts 6 days a week may also be too much for many people.
Limitations: Preparing more meals a day can take more planning, though they can include the program's shakes or nutrition bars twice a day. The diet is also higher in protein than what is typically recommended.
Exercise: You work out six times a week: 45 minutes of targeted weight training 3 days, and 20 minutes of high-intensity cardio 3 days.
Does It Allow for Dietary Restrictions or Preferences?
Vegetarians and vegans: Plant sources of protein, like beans, often include carbs. You need to make sure you stay within the plan's carb rules. This diet would be difficult for vegans to follow.
Low-fat diet: There’s very little fat in this diet, unless you fill up on fats on your free day.
What Else You Should Know
Cost: None beyond grocery shopping. The emphasis on meat, fish, and other costly proteins might add costs to your food budget. The optional protein powders, shakes, and nutrition bars can also add up.
Support: The Body for Life web site includes online tools and forums with an active community.
The Body for Life program combines two proven elements of weight loss: fewer calories in and more calories burned. If you follow it closely, you'll likely shed pounds and build muscle. But be careful not to overdo it on your “free day.”
Research hasn’t shown that eating frequent, small meals boosts weight loss success -- though it may have other health advantages. And eating more often may lessen the feelings of hunger that can sabotage anyone’s good intentions.
You may struggle with this plan if you have a hectic schedule, since it takes time to plan and cook your meals, as well as to fit in the exercise required.
The Body for Life Plan is an intense physical program. It may not be for you if you hate to exercise or have certain medical problems.
The plan is geared to strength training and falls short of the amount of aerobic activity (150 minutes a week) recommended by the American Heart Association.
You may feel tired as you cut back on calories and up your exercise, so start slow and listen to your body. Check with your doctor first if you have any health issues or have been inactive.
Thursday, October 8, 2015
The Fat Smash Diet
The Fat Smash Diet -
The Promise
If you’re ready to “smash” bad eating habits in favor of building good ones, The Fat Smash Diet might be for you.
The plan is based on healthy principles. For instance, you eat a lot of fruits and vegetables.
The Promise
If you’re ready to “smash” bad eating habits in favor of building good ones, The Fat Smash Diet might be for you.
The plan is based on healthy principles. For instance, you eat a lot of fruits and vegetables.
It's not an overnight fix. Give it 90 days, and you'll change your relationship with food.
The plan comes from Ian K. Smith, MD, who serves on the President’s Council on Fitness, Sports & Nutrition and is the author of other diet books including Shred and The 4-Day Diet.
What You Can Eat and What You Can't
This diet has four phases:
Detox: The program starts with a 9-day vegetarian “detox” phase based on meals of mostly produce. Meat, fish, pasta, and alcohol are forbidden.
Foundation: This phase loosens up. You can have meats, fish, and some alcohol and healthy grains and fats. You exercise a bit longer, too.
Construction: You add more variety to the diet to sharpen your focus on portion control.
Temple: You keep adding more foods, and work to get back on track if you had any slip-ups on the plan earlier.
The plan starts out strict, but it becomes pretty easy to follow later on, and it leaves you with good habits that last.
Limitations: You have the most limitations during the diet’s first phase. It only lasts 9 days, but it's a big change from the typical American diet.
Cooking and shopping: You can buy many foods ready-made. But preparing at home is recommended so that you control portion sizes and know exactly what's in it. The book includes easy sample recipes for each phase.
Packaged foods or meals: No.
In-person meetings: No.
Exercise: Exercise is required, and you'll work out longer and harder in each phase. You start with at least 30 minutes of cardio training, and gradually add more time. You start weight training in the last phase of the plan.
The plan comes from Ian K. Smith, MD, who serves on the President’s Council on Fitness, Sports & Nutrition and is the author of other diet books including Shred and The 4-Day Diet.
What You Can Eat and What You Can't
This diet has four phases:
Detox: The program starts with a 9-day vegetarian “detox” phase based on meals of mostly produce. Meat, fish, pasta, and alcohol are forbidden.
Foundation: This phase loosens up. You can have meats, fish, and some alcohol and healthy grains and fats. You exercise a bit longer, too.
Construction: You add more variety to the diet to sharpen your focus on portion control.
Temple: You keep adding more foods, and work to get back on track if you had any slip-ups on the plan earlier.
The plan starts out strict, but it becomes pretty easy to follow later on, and it leaves you with good habits that last.
Limitations: You have the most limitations during the diet’s first phase. It only lasts 9 days, but it's a big change from the typical American diet.
Cooking and shopping: You can buy many foods ready-made. But preparing at home is recommended so that you control portion sizes and know exactly what's in it. The book includes easy sample recipes for each phase.
Packaged foods or meals: No.
In-person meetings: No.
Exercise: Exercise is required, and you'll work out longer and harder in each phase. You start with at least 30 minutes of cardio training, and gradually add more time. You start weight training in the last phase of the plan.
Friday, October 2, 2015
Biggest Loser Diet
The Biggest Loser Diet:
The Promise
Are you ready to train and eat like people on the NBC TV show The Biggest Loser, but without cameras following you around 24-7?
The Promise
Are you ready to train and eat like people on the NBC TV show The Biggest Loser, but without cameras following you around 24-7?
You can do a similar plan at home to lose weight, get stronger, feel
better, and help lower your cholesterol and blood pressure. It could
transform your life -- if you're ready for the intense commitment.
Does It Work?
Choosing healthy foods and getting lots of exercise is a winning combo. You can build strength, lose pounds, and be healthier. Be prepared to work hard and change your long-term eating and exercise habits.
What You Can Eat and What You Can't
You’ll eat small, frequent meals. Most of your food is lean protein, low-fat dairy or soy, fruits, vegetables, whole grains, beans, and nuts.
It’s based on The Biggest Loser's 4-3-2-1 Pyramid: four servings of fruits and vegetables, three servings of lean protein, two servings of whole grains, and 200 calories of “extras.”
Most foods are low in calories but high in fiber, to help you feel fuller longer. By eating five to six small meals and snacks, you’ll keep your blood sugar and hunger in check.
The diet recommends drinking 6-8 glasses of water a day and avoiding caffeine.Costs:
If you join The Biggest Loser Club ($39.99, first three months), you’ll follow an express, 6-week weight loss plan. You get meal plans and recipes, workouts featuring the show's trainers, a food and exercise tracker, and online support. You’ll chart your progress online and get weigh-in reminders.
Does It Work?
Choosing healthy foods and getting lots of exercise is a winning combo. You can build strength, lose pounds, and be healthier. Be prepared to work hard and change your long-term eating and exercise habits.
What You Can Eat and What You Can't
You’ll eat small, frequent meals. Most of your food is lean protein, low-fat dairy or soy, fruits, vegetables, whole grains, beans, and nuts.
It’s based on The Biggest Loser's 4-3-2-1 Pyramid: four servings of fruits and vegetables, three servings of lean protein, two servings of whole grains, and 200 calories of “extras.”
Most foods are low in calories but high in fiber, to help you feel fuller longer. By eating five to six small meals and snacks, you’ll keep your blood sugar and hunger in check.
The diet recommends drinking 6-8 glasses of water a day and avoiding caffeine.Costs:
If you join The Biggest Loser Club ($39.99, first three months), you’ll follow an express, 6-week weight loss plan. You get meal plans and recipes, workouts featuring the show's trainers, a food and exercise tracker, and online support. You’ll chart your progress online and get weigh-in reminders.
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