There are so many fad diets out there these days. When you want to lose a quick pound, it’s hard to know where to turn. This is just a short review of popular fad diets, and a solution to the fad diet problem.
Fad Diet Principles
Many diets promote certain principles that will make you fatter. Super restricted calorie diets will only slow down your metabolism so that when you start eating again you will balloon right back up. Liquid or juice diets tend to follow this idea. High carbohydrate diets will just bulk you up with carbs and will negatively impact your insulin resistance over a long period of time, possibly leading to adult onset type II diabetes. Zero carbohydrate diets will leave you with no energy and nasty protein bi-products floating around in your system. Plus when you go back to eating normal, the increased carbs will be stored as fat right away and you will balloon back up again.
Proper Diet Principles
From now on your diet refers to the way you eat on a daily basis. Instead of going on a diet, you will change your daily eating habits. You will increase your protein consumption, decrease your fat and carbohydrate consumption, eat 5 small meals, and drink a gallon of water a day. These four actions will inherently function to both reduce your daily caloric intake, increase the calories burned by the metabolic processes in your body, and control your cholesterol. It is your responsibility to exercise 3-5 times per week for 45 minutes, and eat fewer calories than your body uses in a day.
Popular Fad Diets
Low Carb Diet – The basic concept of a low fat diet is to replace the simple carbohydrates in sugary and starchy foods, with high protein, high fat, complex carbohydrate foods. Low carb dieting forms the basis for most successful personalized weight loss diet strategies. A-
Atkins Diet – An extreme version of the low carb diet that sets a limit on the amount of carbs in a day to 20 grams coming only from fibrous sources. This is generally considered to be a moderately dangerous diet, which should only be followed for a month at a time. C+
Low Fat Diet – Since fat has significantly more calories than carbohydrates and protein, this diet aims to keep calories low and eliminate harmful trans fats and saturated fats from the diet, opting to eat mostly carbohydrates instead. The low fat diet craze is single handedly responsible for the rise in Type II diabetes in Baby Boomers and Gen-Xers. F
Zone Diet – The zone diet centers on a 40:30:30 ratio of calories obtained daily from carbohydrates, proteins, and fats, respectively. This is a good diet to follow, as long as proper food choices are selected, for healthy lifetime eating habits. There is also some scientific evidence to suggest that this ratio is ideal for controlled fat loss. B+
South Beach Diet – The South Beach diet focuses on limiting ‘bad’ fats and ‘bad’ carbohydrates from the diet and instead focuses on whole grains, fruits, vegetables, and lean meats. The South Beach Diet does not focus on counting calories or nutrient ratios, making it less favorable for fat loss but more favorable for proper daily eating habits. B-
The Healthy Living Diet – To kickstart your new diet if you are overweight, you will follow a restricted eating plan for 3 months or until you are within 10 lbs of your desired bodyweight. Multiply your current bodyweight by 12 to find your daily caloric intake goal. In order to arrive at a safe but effective caloric intake, you must increase that number by 100 calories at the end of each week if you lost more than 5 lbs that week, and decrease that number by 100 calories if you lost less than 1 lb that week.
You should eat 40% protein, 40% fat, and 20% carbohydrates (from whole grains, fruits, and vegetables), along with plenty of water and a multivitamin supplement. Eat 3 small meals and 2-3 low carb, high protein snacks every day. The majority of carbs should be consumed at breakfast, as well as before, during, and after a workout. If you don’t workout then keep the carbs restricted to 60% at breakfast, 30% at lunch, 10% at dinner.
The goal of this diet is to condition you to minimize your carbohydrate intake, and to target those carbs for the time of day when they are most useful to the body. Breakfast is still the most important meal of the day. Don’t forget to also drink 8 full glasses of water a day on the Healthy Living Diet. A+
Supplements That Will Help
When we are altering our eating habits, whether eating fewer calories or eating different foods, we tend to get the munchies or get cravings for nasty food. One product that I talk about all the time on Project Swole, is Biotest Hot Rox Extreme.
Hot Rox Extreme is a proprietary fat loss supplement that will give you more energy, curb your appetite, improve your mood, and increase your focus. I only take capsule in the morning and sometimes one in the afternoon if I’m dieting or really tired. If I am not dieting or tired, I take one as necessary for the benefits listed above, maybe 2-3 times a week. If you are a big dude dieting hardcore, you could take up to 4 a day but I couldn’t handle such a dose.
If you want the all powerful version, buy 110 caps of Biotest Hot Rox Extreme now for $39.99.
If you want to save a little money and/or get a Hot Rox product that is not quite as strong, buy 72 caps of Biotest Hot Rox now for $19.99. Note: this is not the ‘Extreme’ version.