The Mayo Clinic Diet

The Mayo Clinic Diet - The claim: You will shed 6 to 10 pounds in two weeks and continue losing 1 to 2 pounds weekly until you’ve hit your goal weight.
The theory: You recalibrate your eating habits, breaking bad ones and replacing them with good ones with the help of the Mayo Clinic’s unique food pyramid.

You start with Part 1- Lose It!! You don’t count calories, and you can snack all you want on fruits and veggies. After two weeks, you begin part 2, learning how many calories you should eat to either lose or maintain weight and where those calories should come from.

In “Lose it!” you will add a healthy breakfast, lots of fruits and veggies, whole grains, healthy fats and at least 30 minutes of physical activity a day. You will ban eating while watching TV, sugar (except what’s found in fruit), snacking (except on fruits and veggies), consuming too much meat and full-fat dairy, and eating out (unless the food you order follows the rules). You will eat  natural or minimally processed food.

In “Live it!” you will use what you learned in the first phase but be allowed to occasionally break the rules. You will also calculate the number of calories you can eat while still losing a couple of pounds a week. Instead of counting the calories in every grain of (brown) rice you eat, you will focus on servings. On a 1,400-calorie plan, for example, you are allowed four or more servings each of fruits and veggies, five servings of carbs, four of protein/dairy and three of fats. What’s a serving? For fruit it’s the size of a tennis ball; for protein, no bigger than a deck of cards. Round out “Live it!” with regular physical activity and you’re set for life.

The diet is heavy on food that’s naturally rich in nutrients and low in fat and calories, and the diet emphasizes fruits, veggies and whole grains. Recommended foods include healthy carbs (think fruit, legumes, vegetables, whole-wheat flour and wheat bran); fiber-rich foods such as nuts and beans; heart-healthy fish such as salmon, mackerel and tuna; and “good” fats, which include avocadoes, almonds, olives and walnuts. Foods to avoid include saturated fats, trans fats, cholesterol and sodium.

Volumetrics

Volumetrics - The theory: People tend to eat the same weight, or amount, of food each day, regardless of how many calories they take in. Since some foods are less energy dense than others—that is, they have fewer calories per gram—filling your plate with more of those means you’ll be eating fewer calories without actually eating less food. Low-density foods, which are low in calories but high-volume, help you feel full and satisfied while dropping pounds. Fruits and veggies are ideal, since they’ll fill you up without breaking your calorie bank. (A pound of low-density carrots, for example, contains as many calories as an ounce of high-density peanuts.)

Volumetrics is all about getting more mileage out of what you eat. Food is divided into four groups. Category 1 (very low-density) includes nonstarchy fruits and vegetables, nonfat milk, and broth-based soup. Category 2 (low-density) includes starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, and low-fat mixed dishes, like chili and spaghetti. Category 3 (medium-density) includes meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake. Category 4 (high-density) includes crackers, chips, chocolate candies, cookies, nuts, butter, and oil. You will go heavy on categories 1 and 2, watch your portion sizes with category 3, and keep category 4 choices to a minimum. Each day, you’ll eat breakfast, lunch, dinner, a couple snacks and dessert. Exactly how strictly you follow Volumetrics is up to you.
Foods high in water play a big role in Volumetrics, since water increases the weight of food without packing in additional calories. Soup (80 to 95 percent water), fruits and veggies (80 to 95 percent), yogurt (75 percent), and yes, pasta (65 percent) are among your best bets.
You’re also encouraged to eat foods similar to what you’re craving: crunchy carrots and hummus, say, instead of chips and dip. No foods are off limits. And if there’s a category 4 favorite you can’t do without, indulge, as long as you make tradeoffs elsewhere.

Volumetrics

Volumetrics - The theory: People tend to eat the same weight, or amount, of food each day, regardless of how many calories they take in. Since some foods are less energy dense than others—that is, they have fewer calories per gram—filling your plate with more of those means you’ll be eating fewer calories without actually eating less food. Low-density foods, which are low in calories but high-volume, help you feel full and satisfied while dropping pounds. Fruits and veggies are ideal, since they’ll fill you up without breaking your calorie bank. (A pound of low-density carrots, for example, contains as many calories as an ounce of high-density peanuts.)

Volumetrics is all about getting more mileage out of what you eat. Food is divided into four groups. Category 1 (very low-density) includes nonstarchy fruits and vegetables, nonfat milk, and broth-based soup. Category 2 (low-density) includes starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, and low-fat mixed dishes, like chili and spaghetti. Category 3 (medium-density) includes meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake. Category 4 (high-density) includes crackers, chips, chocolate candies, cookies, nuts, butter, and oil. You will go heavy on categories 1 and 2, watch your portion sizes with category 3, and keep category 4 choices to a minimum. Each day, you’ll eat breakfast, lunch, dinner, a couple snacks and dessert. Exactly how strictly you follow Volumetrics is up to you.

Foods high in water play a big role in Volumetrics, since water increases the weight of food without packing in additional calories. Soup (80 to 95 percent water), fruits and veggies (80 to 95 percent), yogurt (75 percent), and yes, pasta (65 percent) are among your best bets.

You’re also encouraged to eat foods similar to what you’re craving: crunchy carrots and hummus, say, instead of chips and dip. No foods are off limits. And if there’s a category 4 favorite you can’t do without, indulge, as long as you make tradeoffs elsewhere.

Raw Diet

Raw Food Diet -
Raw food is packed with natural enzymes and nutrients that help the body reach optimal health. Raw food hasn’t been cooked, processed, microwaved, irradiated, genetically engineered or exposed to pesticides or herbicides. It includes fresh fruits, berries, vegetables, nuts, seeds and herbs in their whole, natural state. Most who follow the plan consume only half the calories they would eat on a cooked diet.
Plant-based foods are never heated above 115 degrees Fahrenheit. Some people on the diet choose to consume raw animal products, such as raw (unpasteurized) milk, cheese made from raw milk, sashimi, raw fish and certain kinds of raw meat. You will eat lots of fresh fruit and vegetables, sprouts, seeds and nuts, including cashews, sunflower seeds and raw almond butter. Grains are also OK, as are dried organic legumes (think lentils, chickpeas, adzuki beans and mung beans) eaten raw. Other common choices include cold-pressed extra-virgin olive oil; raw virgin coconut oil; and raw coconut butter. Freshly-squeezed vegetable juice and herbal tea are also staples.

What’s off-limits? Anything pasteurized, all processed foods, refined sugars and flours, table salt and caffeine. Say goodbye to pasta, baked goods, junk food and most store-bought juices, drinks and milks.
You will need to learn how to properly prepare your food. Raw foodies become expert at juicing, blending, dehydrating, sprouting, germinating, cutting, chopping and rehydrating.
It is up to you to create a sensible plan and avoid risks like food poisoning that could stem from eating raw or undercooked meat, fish, milk or eggs.

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Mediterranean Diet

Mediterranean Diet - Is a diet low in red meat, sugar and saturated fats and high in produce, nuts and other healthful foods. The diet emphasizes fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices. Fish and seafood are eaten at least a couple of times a week and poultry, eggs, cheese and yogurt in moderation. Sweets and red meat are eaten on special occasions. Emphasis is on a variety of minimally processed foods and olive oil is used instead of butter or margarine.
The Mediterranean diet has been associated with a decreased risk of heart disease, and it’s been shown to reduce blood pressure and “bad” LDL cholesterol. This is because it includes healthier mono- and polyunsaturated fats in moderation (which can reduce cholesterol).

Glycemic Index Diet

Glycemic Index Diet- Glycemic Index(GI) is a scientific ranking that classifies foods based on how quickly they raise blood sugar levels. High-GI foods trigger a rise in blood sugar and release insulin, which is thought to promote fat storage, increase hunger, and lead to weight gain. The glycemic index runs from 0 to 100 and uses glucose, which has a GI score of 100. The effect foods have on blood sugar levels are compared with this, and then given a GI value of their own.

The GI diet plans suggest eating low-GI foods such as lean protein, vegetables, foods with lots of fiber and whole grains. Foods that are considered to have a high-GI rating (greater than 70) are to be avoided.
Example of Low-GI foods include: oats, whole grains, brown rice, cabbage, strawberries, peanuts, tomatoes, broccoli, mushrooms ect.. However, some foods with a low-GI value are also loaded with salt, fat, and very little nutrients. Foods such as dates, broad beans, and baked potatoes are full of nutrients and should all be considered as part of a healthy diet even though they have high GI values and included in the category of "foods to be avoided" for those on a GI diet. It's important to be aware of the nutritious value of foods, not just their GI score. Research does show, that many low-GI foods could help prevent heart disease, stroke, and diabetes.
As long as you use common sense and select healthy whole grains, lean protein, and good fats, a GI diet could be the right approach for a weight loss strategy for you. As with any healthy weight loss program, be aware of portion sizes and include regular physical exercise.