Diet Glossary
Popular Diets Glossary:
Diets generally don’t work long-term. A healthy diet and routine exercise is the best way to achieve your desire weight. This glossary offers an overview of some popular diet options that are common today.
Weight Watchers
Weight Watchers is one of the most consistent weight loss programs in history. Their program has helped thousands of people to lose weight, generally in a sensible way. Weight Watchers has continued to stay up-to-date offering more and more flexibility with their plans. No longer do they just run the “POINTS” system. Now with TurnAround, there are two plans to choose from: the Flexible POINTS Plan and the No Counting (or Core) Plan.
They also have an entire range of branded food products, scores of recipe and cookbooks, and even produce a magazine!
The philosophy behind Weight Watchers believes that dieting is just one part of long-term weight management. A healthy body results in a healthy lifestyle (both mental, emotional, and physical health). They do not tell you what to eat, but provide the information, tools, and motivation to help you make good eating decisions.
South Beach Diet Plan
The South Beach Diet plan was created by cardiologist Dr Arthur Agatston based at Mount Sinai Hospital – in South Florida. The diet was originally developed for overweight heart patients. The patients experienced excellent results, not only in their general health but also lost weight.
Three Phases
The South Beach Diet begins with a somewhat restricted two-week induction phase — generally producing weight loss of 8 to 13 pounds. In this phase most carbohydrates (such as rice, pasta, and breads) must be avoided. There are three meals a day and snacks — eating until your hunger is satisfied. Meats, shellfish, chicken, turkey, and fish are all on the menu – along with nuts, cheese (fat-free), eggs, salads, and vegetables.
There are two subsequent phases that include specific meal plans and recipes. The second phase reintroduces some of the foods avoided in Phase 1 – but only sparingly. In this phase weight loss should be in the region of 1-2 pounds per week.
The third phase is about living the lifestyle more than a phase – its about eating healthy foods, and maintaining weight.
The Jenny Craig
Weight loss with Jenny Craig typically involves a visit to one of their weight loss centers and chatting with a counselor (sales person?). Jenny Craig are often running special sales deals, and will generally place you on one of those. You must then buy the appropriate packaged foods from Jenny Craig, and turn up for weekly weigh ins.
After the initial deal has run its course (typically 2-3 months), you are required to sign up to continuous membership or leave the program.
The initial consultation at the weight loss center will establish a daily calorie level. The foods you must by will fit into this calorie level. The food costs on Jenny Craig will certainly mount up – and can surely only be sustainable for a short period of time.
This is not to say that the nutrition content of the foods will not suit some people. However understanding nutrition and how our own body reacts to it is essential to gaining control over weight.
Slim Fast
Slim-Fast is a weight loss program that substitutes cooked meals with shakes and bars. The program is over 25 years old, and is currently a brand owned by Unilever.
The Slim Fast offerings comprise the following:
- Optima – Shakes (Ready-to-Drink), Bars, Smoothies, and Powders
- Original – Shakes (Ready-to-Drink), Bars, Smoothies, and Powders
- High Protein – Shakes and Meal Bars
A typical shake (Optima Cappuccino Delight) contains the following:
- 5g Fat
- 24g Carbohydrate
- 10g Protein
- 180 Calories
- 24 Vitamins and Minerals
The diet involves replacing two main meals with Slim-Fast products. Each day will also include one “Sensible Meal”, and fruit/vegetable snacks. A sensible meal is based around a lean protein (such as skinless chicken breast, or fish), carbohydrate (potato, rice, or whole wheat bread), and a large serving of vegetables.
The Slim Fast diet is a sensible and workable plan, and many people find the convenience of using meal replacements outweighs other diet plans.
Fat Smash Diet
The Fat Smash Diet lays out your plan over 90 days for developing healthy eating habits and a healthy lifestyle, to promote fat loss and maintain a healthy weight.
Phase 1 – Detox (9 days)
Diet is essentially vegetarian – mainly fruits and vegetables (raw or steamed/grilled) to absorb natural nutrients, vitamins and minerals in 4 or 5 small daily portions, 3 hours apart, with plenty of water – plus daily exercise (30 minutes cardiovascular exercise 5 days a week, or a walk after dinner for up to 25 minutes).
This phase rids the body of toxins and impurities, developing a good basis for the following phases.
Phase 2 – Foundation (3 weeks)
Additional foods are allowed from a given list (lean meat/seafood, selected cereals and extra dairy), and physical activity is increased by up to 15%. The eating regimen of phase 1 is maintained (strictly no meals to be skipped) including plenty of fruit and vegetables, and fried foods are a ‘no-no’.
This phase establishes good eating and exercise habits for a healthy ongoing lifestyle.
Phase 3 – Construction (4 weeks)
Yet more additional foods are allowed from a given list (such as pasta and bread), portion sizes may be increased maintaining plenty of fruit and vegetables as before, with at least 4 daily meals stipulated. 1 non-fruit dessert per day is permitted (1 scoop low fat ice cream or 2-3 cookies or graham crackers) and physical activity is again increased by up to 25%.
This phase builds the diet plan up from the earlier ‘toning-down’ phases.
Phase 4 – The Temple (remainder of the 90 days)
Most foods previously denied may now be included in limited quantities, and physical activity set at 1 hour for each of 5 days weekly.
This phase is to maintain the ‘temple’ of your body, in which your lifestyle achieves a balance for maintaining your desired body weight. If your goal weight has not been reached by the end of the 90 days, phase 1 may be repeated.
The Fat Smash Diet program has a growing following, especially given the exposure through Dr. Smith’s involvement with the VH1 Celebrity Fit Club. Many testimonials are positive about the results achieved, and the relative simplicity of the approach to weigh loss as set out in the Fat Smash Diet.
This is a simple diet program, manageable and by all accounts helpful.
Atkins Diet
Atkins has four phases – all with a carefully controlled level of carbohydrate intake.
Phase 1
The restrictive induction phases lasts for a minimum of two weeks and calls for a maximum of 20 grams of carbohydate intake (no starchy vegetables, fruits, grains, bread).
Weight loss on the Atkins diet is based on the process of Ketosis:
First, the main source of energy for our bodies is carbohydrates. When we have fewer carbs in our body, it must look elsewhere for another source of energy. Next in line is stored body fat. So reducing carbs forces the body to burn fat. This process is called Ketosis. Secondly, carbs stimulate the creation of insulin. Insulin is what converts excess carbs to fat. So when you have less carbs you have less insulin and therefore create less new fat.
Phase 2
The Ongoing Weight Loss phase involves adding more fibrous vegetables (carbohydrates) until the “Critical Carbohydrate Level for Losing” is reached. The small increases in carbohydrates are carefully managed on a week-by-week basis.
Phase 3 and 4
These phases are maintenance phases – where carbohydrate intake can be increased – but only until the point that weight is maintained (Critical Carbohydrate Level for Maintenance). Any food that may lead to weight gain should be avoided.
Atkins recommends choosing unrefined or unprocessed carbohydrates.
One of the most controversial issues with Atkins is that it is high-fat diet. Most government health agencies recommend no more than 30% fat in our diet – yet with Atkins you can easily consume more fat than this.
In addition to this, one must question how healthy the process of Ketosis is. In the short term it may have the desired effect – but in the long term? Some suggest that certain organs may be overworked to sustain the process of Ketosis.
If you are thinking of beginning this diet, we strongly encourage you to research and read as much as possible before beginning the diet and consult with your health professional.
