BY DR. DAN RITCHIE Copyright 2018 Anthony Alayon All Rights Reserved www.agelessvitalityclub.com 2
Disclaimer The exercise and nutritional programs in this book are intended to supplement, not replace, any exercise or dietary regimen prescribed by your health care professional. As with all exercise and dietary programs, you should get your doctor s approval before beginning. Mention of specific companies, organizations or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations or authorities in this book imply that they endorse the book. Internet addresses, telephone numbers, and product information given in this book were accurate at the time this book went to press. 2018 And Beyond All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or any other information storage and retrieval system, without the written permission of the publisher. Printed in the United States of America www.agelessvitalityclub.com 3
Top 10 Fad Diets That Really Work Lately, fad diets have become very popular when it comes to losing weight. These diets do promise rapid weight loss, among other health benefits and that s why sometimes they get bad press and skepticism from leading experts. Some of these diets sometimes do not have scientific evidence to support their use and can be ineffective and unbalanced over the long term. However, some fad diets have been found to be effective; they offer well-balanced, healthy and sustainable results. This article will help you know more about effective fad diets that actually work. Atkins Diet One of the most renowned diet plans out there is Atkins. It involves the reduction of carbohydrates intake so the body can burn the stored fat instead of the fuel carbs provide. Most people have criticized it for having many restrictions on the quantities, or high-fat and protein-rich foods. But, Atkins has included more information about healthy food choices and portion control in recent years. This diet was created by Robert Atkins, a cardiologist, in the early 1970s. This diet claims to offer rapid weight loss without hunger and is conducted in four stages. The first stage involves a 2-week induction phase which is designed to restrict the intake of carbs to 20 grams each day while introducing unlimited amounts of fat and protein. In this phase, the body starts to convert fats into ketones and uses the compounds as the main energy source. After a while, followers are asked to add back carbohydrates into their diets gradually to determine the critical carb levels for losing weight and maintaining it (1,2,3,4). Vegan Diet Vegan diets are popular among individuals who want to lose weight. The diet has been criticized for being extreme and unbalanced since it contains no animal www.agelessvitalityclub.com 4
products. Nevertheless, it has also been commended for being ethical and a healthy way of eating. A vegan diet can be unhealthy or healthy depending on the forms of food they contain. It is impossible for you to lose weight when you eat large amounts of junk foods and beverages. But studies have revealed that a vegan diet that s based on whole foods can aid in weight loss and minimize the risks of chronic conditions like heart disease (5,6,7). Dukan Diet The Dukan diet was developed in the 1970s by a French doctor called Pierre Dukan. Just like Atkins, this diet consists of four stages, starting with the Attack Phase that entirely comprises of unlimited lean-protein foods. The high protein intake leads to rapid weight loss by significantly reducing appetite and boosting metabolism. The second stage is Cruise Phase where dieters are allowed to add vegetables to their diets while the third is Consolidation Phase where you add some fruits in the diet. Simply put, other foods are gradually added on each stage until a person attains the Stabilization stage where all foods are allowed, though vegetables and high protein foods are recommended. Note that the last phase requires you to eat Attack Phase meals once a week. Although this diet might seem extreme, it actually reduces weight loss (8, 9) Lemon Detox Diet This program is more of a fast (up to 14 days) than a diet. You will be required to replace all your drinks and meals with a concoction of lemon juice, water, madal bal syrup, and cayenne pepper. This concoction is to be taken after every two hours. Wondering why 2 hours? Well, this helps prevent your body from entering the starvation mode. You may also need to take laxative teas and saltwater mix. People who have tried the lemon detox diet have confirmed that it s very ideal for weight loss. It can also cleanse toxins in your body and prevent you from www.agelessvitalityclub.com 5
craving sugar. This diet also has a substantial number of critics who claim that most participants tend to pile weight once they stop because the diet slows down metabolism. Ketogenic Diet While the ketogenic diet is categorized as a fad diet, its effectiveness in weight loss is unquestionable. The diet involves getting the body to trigger ketosis. It works by reducing the insulin levels and shifting the body s primary fuel source from sugar to ketones. Ketones are made using fatty acids, and then the body gets to burn them for energy. When you are in this state, you will have deprived your body of carbs. If there is no sugar fuel, the body has to burn fats instead, leading to weight loss. This state is called ketosis. The diet comprises of a low-carb and high-fat diet plan; your net carb intake every day cannot be over 50 grams. Unlike other low-carb diets like Atkins, a ketogenic diet does not increase the intake of carbs at any point. Instead, the carb intake is kept low to make sure you stay in ketosis (10). Zone Diet Zone diet is another type of low-carb diet that has certain recommendations about the number of proteins and carbs you can consume every day. The diet was created by a US-based biochemist, Dr. Barry Sears in the mid-1990s. This diet is classified as a fad one because of its principle that strict portions of carbs, fat, and protein are required for overall health as well as optimal weight loss. The diet also encourages eating smaller meals, five times instead of the regular three regular sized meals. This helps the dieters stay fuller throughout the day. The eating plan specifies that the calorie-intake should comprise of 30% healthy fats, 30% lean protein as well as 40% carbs (high-fiber). What s more, the foods must be taken at the right time for snacks and meals. Dieters are also encouraged to take omega supplements and vitamins and to boost their physical www.agelessvitalityclub.com 6
fitness via exercise. All the lifestyle and diet changes are meant to put your body in a zone that minimizes diet-induced inflammation associated with weight gain. This allows you to lose your weight easily. Zone diet can be effective for weight loss and reducing insulin resistance, blood sugar and inflammation (11,12,13). Paleo Diet A Paleolithic (Paleo) diet is a new fad on the block, and it emphasizes consuming the foods that were available to the Neanderthals during the Paleolithic era. These people were hunters and gatherers, and this was thousands of years ago. Paleo is classified as a fad because it restricts a wide range of foods such as processed foods, dairy, grains, sugar, and legumes basically, the foods that were tough to come by before agriculture was invented. Technically, a Paleo diet isn t a low-carb diet. 35 to 45% of the diet should comprise of non-starchy vegetables. Followers are encouraged to take a wide array of animal and plant foods. This diet is one of the less criticized fads since its rule on consuming less sugary and processed foods aligns with the mainstream resolutions of a healthy diet. But, some critics have pointed out that it s likely that the Paleolithic humans had adaptable digestive systems and ate grains, facts that undermine the current premise of this diet (14). 5:2 Diet Also known as the fast diet, 5:2 diet is a kind of intermittent fasting called the alternate-day fasting. In this diet, a follower usually eats for 5 days in a week and restricts their calorie intake to 500 to 600 calories for 2 days every weak. This creates an overall calorie deficit that results in weight loss. The diet is considered a kind of modified alternate-day fasting since some forms of alternate fasting involve avoiding food for 24 hours. Evidence supporting this kind of diet and its health benefits has been growing, making it a legitimate option for those who want to lose weight (15). According to research, alternate-day fasting does not cause unnecessary calorie-intake on www.agelessvitalityclub.com 7
the eating days, and this could be as a result of the released of a peptide known as YY (PYY). This hormone makes someone feel full and assists you to eat less. Note that alternate-day fasting has not been shown to lead to greater weight loss compared to the standard diets that contain the same quantities of calories (16). Baby Food Diet This diet became famous some few years back when reports suggested that people such as Jennifer Aniston were fans. It entails replacing 2 of your daily meals with baby food (mainly breakfast and lunch). Note that there is a 1000 calorie limit of baby food for the two replacement meals. For dinner, one is required to take a balanced meal centered on vegetables. High-fat meat should be avoided at all costs. Usually, baby food is low in salt, sugar, fat and other sneaky additives. It is also nutrient rich, so when you pick your jars wisely, you will still consume a relatively balanced diet. Just like other fad diets, the baby food diet has received criticism, and experts say that it s unsustainable. The diet is also time-consuming since you have to take 14 jars of the baby food to attain the 1000-calorie target. To accomplish this, you will have to devote more of your time to eat. Cabbage Soup Diet This diet is one of the original fad diet gangsters, and it s currently popular because it doesn t involve a lot of effort you simply make one soup, and that s it. When you choose this 7-day diet, you will be required to take nothing else but homemade cabbage soup for each meal, with one food exception every day. For instance, you can take a piece of fruit on day one and a tiny portion of beef on day four. Once you have completed the 7-day program, you will be required to wait for 14 days before you can start up again. According to nutritionists, this diet isn t healthy since it doesn t allow followers to get a wide range of nutrients they require each day from one soup. Additionally, most people who lose weight fast on a diet just experience water loss that s www.agelessvitalityclub.com 8
gained back immediately a person stops the diet plan and normally eats again. You can always try any of these outlined fad diets if you want to lose weight and live a healthier life. However, it s wise to discuss with your nutritionist or doctor to talk about the benefits of the fad diet you pick and any risks. You should always go for a plan that will guarantee sustainable long-term results to keep you healthy. www.agelessvitalityclub.com 9
References 1. https://www.ncbi.nlm.nih.gov/pubmed/16720619 2. https://www.ncbi.nlm.nih.gov/pubmed/17341711 3. https://www.ncbi.nlm.nih.gov/pubmed/15632335 4. https://www.ncbi.nlm.nih.gov/pubmed/18268511 5. https://www.ncbi.nlm.nih.gov/pubmed/23695207 6. https://www.ncbi.nlm.nih.gov/pubmed/25592014 7. https://www.ncbi.nlm.nih.gov/pubmed/17890496 8. https://www.ncbi.nlm.nih.gov/pubmed/19640952 9. https://www.ncbi.nlm.nih.gov/pubmed/25540980 10. https://www.ncbi.nlm.nih.gov/pubmed/25402637 11. https://www.ncbi.nlm.nih.gov/pubmed/26400433 12. http://www.sciencedirect.com/science/article/pii/s0002822398004581 13. https://www.ncbi.nlm.nih.gov/pubmed/16101670 14. https://www.ncbi.nlm.nih.gov/pubmed/17522610 15. http://www.sciencedirect.com/science/article/pii/s193152441400200x 16. https://www.ncbi.nlm.nih.gov/pubmed/27062219 www.agelessvitalityclub.com 10