- Diet & Weight Loss
An Honest Selection of Easy Diet Plans
When the term "easy diet plan" is mentioned, people will often conjure the image of a strict and tortuous regimen of foods that taste like water, excel spreadsheets and a propensity to irritability and paranoia.
The purpose of this article is to show people who are considering a diet that with the appropriate knowledge and information their options multiply, and the road towards fitness becomes drastically less steep (figuratively, of course).
I have included some basic frequently asked questions, if you're impatient and want to skip to the "meat" of the article, please scroll down past the giant bowl of pasta.
What do you mean "Easy Diets?"
Before we begin in earnest, allow me to adress what I mean when I casually throw around the term "easy diets". It doesn't mean it won't make you flinch now and then, and it certainly doesn't imply that a couple of pills will sort the whole affair out. What it means is that you will be able to follow an easy routine that works, where progress is almost immediate and where you don't have to carry a bloody calculator out to a Sunday picnic.
In short, it's easy to follow and proven to work. Let's face it, the Internet loves to idolize corporate wonder cures (pills, drinks, integrators) but they are either harmful or don't work.
What diet plan is best for me?
There is no single diet that works perfectly with every person. Some diets generally perform better than others, but there are too many factors that influence weight loss on a personal level to clam that a single diet plan is the best.
What do all diets have in common?
Exercise. There is a myth regarding how much exercise you need to do. The truth is that even a moderate amount of exercise (a brisk walk) is sufficient. The common sense approach to exercise is to incorporate it into your routine without it becoming a responsibility. Some people have trouble (in the long term) sticking to an exercise routine. This is because it becomes a chore. Instead, my advice is to syndicate exercise throughout the entire day. Don't drive when you can walk, use the stairs or simply walk a little faster and a little longer than usual.
Be wary of any diet that claims that no additional exercise is needed. Muscle weighs more than fat, so rapid muscle loss will lead to rapid weight loss. But this is both unhealthy and counter-productive. Apart from the obvious repercussions, an increase in muscle mass will burn more calories passively everyday, making it easier for you to remain in shape after having lost your target weight!
The First Test
There is a great deal of controversy surrounding the low-carb diet, particularly extreme forms such as the no-carb diet. Some medical and governmental organizations state that the low carb diet is no better than any other, with possible health side-effects. A statement by the U.S. Department of Health and Human Services, for instance, claims the following:
"they're not the route to healthy, long-term weight management."
Despite this, millions of people claim that it worked for them and swear by it's results.
The Low Carb Diet
The low carb diet is exactly what it says it is. The goal is to lower carbohydrate intake (starches and sugars) and prioritize other foods, primarily proteins and fats.
The premise of a low carb diet is not as obviously as it may initially seem. When carbs are boken down during digestion they are turned into sugar, consequentially, as your sugar levels rise so does the level of insulin.
Here's where it gets interesting. The insulin stops the body from burning excess fat and instead burns sugars, leading to weight gain.
Readers should know that this claim is disputed and that many researchers claim that there is no link between losing weight and the premise of the low-carb diet (you still lose weight from eating less and being more active).
Low card diet snacks
Snacks are an important factor in any diet for the realist. Sometimes a snack will prevent you from breaking your oath and gorging on a much needed. Diet snacks are a definite "ok" in the low carb diet, assuming they are, in fact, low in carbs. Some examples:
- Peanut butter!
- Pepperoni and cheese
- Pork rinds
- Sugar-free Jello
The Step Diet
- The Step Diet: Count Steps, Not Calories
The Step Diet is about counting the steps you take each day, not the calories you eat. Find out what's in the plan, how it works, and if the experts think it's safe.
Step Diet Plan
The Step diet is one that encompasses my initial premise of ease and simplicity, while also being listed as one of the healthiest American Diets.The "diet of the new millenium" was presented to the public at large by weight control experts from the University of Colorado. The idea is incredibly simple, and you only have to obey two commandments.
1. Cut your normal eating portions by 25%
2. Walk 10,000 steps per day
You aren't expected to count them, although its supposedly part of the spirit -- for the pragmatists out there, a rough estimate is around an hour.
Following the commandments religiously does not entitle you to everything you like, but the amount of exercise should allow for greater flexibility. Healthy foods are an integral part of the diet!
It's really that simple! Now, off you go.
The Biggest Loser
4-3-2-1 Biggest Loser Pyramid
- 4 servings of fruits and vegetables
- 3 servings of protein -- lean, vegetarian, or low-fat dairy
- 2 servings of whole grains
- 1 extra of fats, oils, sweets, alcohol, or your choice, equivalent to 200 calories
The biggest loser diet rules
Yes, there's more to the biggest loser than a TV show and if you're wondering how they lost so much weight, well, here's the answer.
TBL is first-and-foremost a low calorie diet with a strong emphasis on exercise and a shift in diet. Other than just losing weight, the emphasis is on improving health, in particular lowering cholesterol and blood pressure (reducing the risk of heart failure in the short and long term). The food regime is accompanied by strict daily workouts which increase in length and intensity as you get fitter over time.
The show did this over 12 weeks, but there is no guideline for everyday people. But of course, implementing your own 12 week course could be a way of increasing motivation and seeing how you "weigh up" (please excuse the pun!).
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