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Ketogenic Diet

The ketogenic diet (also known as the keto diet) is a low-carb, high-fat and moderate protein diet. It encourages you to exclude grains, sugar, fruit and tubers. When we eat a high amount of carbohydrates the body produces glucose which it uses as its primary energy source. Since any fats we eat are not needed for energy the body will store them. By lowering your carbohydrate intake the body goes into a state of Ketosis which is when it begins burning the fat you eat (plus any extra you are carrying) for energy.

PROS

Weight-loss: The keto diet definitely helps you lose weight. Your body burns fat instead of storing it because fat is its new primary energy source. What’s more multiple studies confirm that people following the keto diet lose considerably more weight than those following a low-fat diet.

Controlled blood sugar: The keto diet puts your body into a state of ketosis, which naturally controls blood sugar levels. This significantly reduces the risk of developing diabetes.

Mental benefits: Ketosis, produces ketones which provide energy to the brain and people following the Keto diet frequently report feeling more focused and being able to concentrate for longer periods of time.

More energy: When the body starts using fat as an energy source energy levels improve, what’s more the reduced carbs will prevent you from experiencing the sugar lows commonly experienced in a conventional low fat diet.

You won’t feel hungry: No part of this diet requires you to feel hungry and snacking is allowed, just be vigilant about what your snacks are. You are lowering your carbohydrate in-take but this does not mean you eat less it just means you replace carbs with fat. Fat is generally more filling than other foods so if this makes up the majority of your diet you are going to feel more full and stay full for longer.

Better skin: Many notice improvements in their skin and reduction in acne when following the keto diet. There are studies suggesting that the keto diet also assists with a number of other conditions or diseases but more research is needed to validate these findings.

Large variety of options: Though this diet requires you to lower the amount of carbohydrates you eat there is still a large number of foods you can eat while following Keto. This means you can still have variety in your diet and situations like eating at a restaurant are not made difficult.

CONS

You will initially experience ‘keto flu’: As your body adapts to your lower carb intake and your increased fat intake you may experience reduced energy levels, grogginess and headaches. This is known as ‘keto flu’ and should only last for a few days.

Increased urination: It is common to urinate more often when following the keto diet. Just ensure you drink enough water so that you do not become dehydrated.

Bad breath: When the body goes into a state of Ketosis it is normal to experience bad breath. This is not a long-term effect and can be combatted in the usual ways such as chewing gum as long as it is sugar free.

Research will be required: As you begin this diet you will need to do some research on the foods you eat and read labels before you buy foods. Many foods that seem keto-friendly actually contain ‘hidden’ carbs.

CONCLUSION: The keto diet is easy to follow, highly effective for weight loss and offers a number of proven health benefits. It has been shown to be an effective choice for all metabolic types, but due to its low carb nature, will be particularly suited to those with a protein type metabolism. We highly recommend the Ketogenic diet*

FREE KETO GUIDES!

No matter how effective, or even how tasty the recipes, switching to a new diet is always a shock to the system. It requires discipline and guidance. For that reason we always advise obtaining a dedicated startup plan with any new diet. Fortunately, right now, the folks at Keto Resource are offering a FREE start up guide and recipe book for the Ketogenic diet. Interested? CLICK HERE to visit their site!

 

 

*Please note, that while the Keto diet has been shown to be a healthy nutritional plan, you should always speak to your Doctor before starting any new diet.

 

    Metabolic Cooking

    In previous posts I have reviewed various foods which can boost your metabolism, and in doing so dramatically improve your weight loss efforts. In this article we review a specific dietary plan which brings this information together in a very practical and usable format.

    Developed by well known nutritional experts Karine Losier and Dave Ruel, The Metabolic Cooking Program incorporates a range of dietary methods and foods into an organised yet highly flexible plan, with the aim of increasing your metabolic rate, while still allowing you to enjoy your food.

    What’s Included?

    Optimizer Guide: This 63 page guide is where you get started. It will teach you the 10 key rules of metabolic cooking and how to incorporate these rules into your day to day life.

    The guide isn’t about providing you with a rigid program but rather with an understanding of basic metabolic concepts. This will allow you to tailor the program to your own personal tastes and to some extent to your own metabolic type.

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    Cookbooks: Metabolic Cooking offers an extensive range of cookbooks, with a total of 250 recipes within, which cover all of your day to day needs.

    Includes:

    • Breakfast recipe book.
    • 5 Lunch and Dinner recipe books broken into various categories: Seafood, Pork, Red Meat, Chick and Poultry, and Vegetarian
    • Snacks
    • Sides
    • Smoothies

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    Supplements Optimizer: While nutrition is the main focus of the program, using the right supplements and using them the right way can definitely accelerate your results. This 25 page guide outlines which supplements will help you meet your goals, and gives a rundown of which to stay away from—incredibly helpful for getting results without wasting money!

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    Seasoning Guide: There are always going to be times when you’re simply in a huge rush and don’t have time to cook. No problem! That’s where this 14 page Thermo-Charged Seasonings guide comes into play. With a range of sodium free thermo-charged seasonings that will spice up any bland pre-cooked chicken breast you can make any quick meal on the go taste good but still keep your metabolism fired up!

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    Salad builder: A 33 page guide to creating the ultimate fat burning salads that will stimulate your metabolism so that you burn more body fat than ever! Includes general guidance on how to create metabolism boosting salads plus a range of tasty recipe options.

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    Dressings Guide: This 18 page guide goes hand in hand with the Salad Builder to enhance the taste and metabolic powers of your salads. These calorie-free Salad Dressings will enhance your metabolism and enhance your weight loss efforts. Something that the chemical and sugar filled so-called “healthy dressings” on the supermarket shelves are not going to do!

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    Quick Sheets: A range of easy reference sheets to keep things quick and simple.

    Includes:

    • Grocery Shopping Master List
    • Quick Recipe Finder
    • Daily Food Log Template
    • Online Grocery Shopping List
    • Weights and Measurements Conversions
    • Kitchen Ware Discount Links
    • Cooking Glossary

    WHAT’S IT COST?

    The Full program usually costs just $29, but right now Karine and Dave are offering all of the above for the unbelievable price of just $10! In addition because this product is provided via clickbank, one of the World’s biggest vendors of online ebooks and digital products, it also comes with a fully backed 60 day money back guarantee.

    Please note that to get the metabolic cooking program at this price, you will need to purchase it within 15 minutes of visiting their sales page as it is offered on a timer, however, that’s really no problem, if you need more time just refresh the page and the timer will restart!

     

    PROS AND CONS

    Pros:

    • A great all round dietary program incorporating a number of metabolism boosting food combinations into your diet.
    • Extensive information provided at an exceptionally low price.
    • Offers concise guidance but flexible enough that it can be adapted to a variety of dietary requirements (vegetarian etc) and metabolic types, having said that would be most suited to a Mixed Type or a Protein Type metabolism
    • Ebook form so will be delivered as a PDF within their membership portal immediately following purchase
    • 60 Day Money Back Guarantee

    Cons

    • Only available as ebook so will need to be printed out or accessed via tablet or PC
    •  Some adaptation required for Carb Types if keeping to the recommended Carb/Protein/Fat Split, (ie you may not be able to follow their exact guidance wrt to protein / carb portions and timings in the optimizer guide) but the program is adaptable enough to be workable for any metabolic type.

    CONCLUSION

    Karine and Dave have combined a range of evidence based techniques into a highly usable format in order to significantly stimulate your metabolic rate and enhance your weight loss efforts. The information provided is extensive and at just $10 you really can’t go wrong. We highly recommend Metabolic Cooking.

    To visit their sales page please CLICK HERE

     

      THE PALEO DIET

      WHAT IS THE PALEO DIET?




      The Paleo Diet (or Caveman Diet) is based upon the assumption that dietary and lifestyle habits in humans have changed at a dramatically faster rate over the last 5000 years than our genes have subsequently evolved. Indeed in the last century there have been such significant and dramatic changes in diet and lifestyle that many believe that the current obesity epidemic experienced in the western hemisphere is as a direct result of these rapid changes. Advocates of the caveman diet also strongly believe that a number of health problems experienced by modern humans are as a direct result of our excessive consumption of simple sugars, refined wheat and processed foods. These disorders include diabetes, ulcerative colitis, and arthritis to name just a few.

      caveman

      Rather than discuss the evidence for the value of the Paleo Diet for treating disease, improving health and weight loss, I will instead focus on what the Paleo Solution actually requires you to change. If you’re interested in learning about the evidence behind the Caveman Diet then Wikipedia offers a completely non biased view with multiple references available. Though Wikipedia offers evidence for and against the caveman diet, the overall consensus and conclusion is that it is a healthy and effective lifestyle choice.

      It is not entirely accurate to name this program the caveman diet or paleo diet as it advocates a complete lifestyle change that goes beyond diet alone. For this reason it is often termed the Paleo Solution and is based on 4 fundamental principles which I have listed below:

      reset and recovery

      1. Sleep: Paleolithic man was active when it was light and slept when it was dark. And it was really dark, not the low light that we would experience with thin curtains in cities that never sleep but pitch black. For this reason you should aim to get at least 8 or 9 hours of sleep MINIMUM every night in a completely dark room (blackout curtains are a must, an eye mask will not do). Chronic sleep deprivation affects cortisol release (and subsequently fat metabolism) and may have a greater effect on weight gain than dietary habits. To learn more about the value of sleep towards health and weight loss CLICK HERE.

      2. Stress: In Caveman times, human beings had frequent periods of rest and leisure. Today’s lifestyle of constant work within a stressful environment although difficult to avoid is a major factor towards the development of obesity and inflammatory diseases. If you are suffering from these conditions then finding time to relax each day may be essential for your health!

      paleo-foods

      3. Diet: Dietary changes although by no means the only focus of the stone age diet, are still central to this lifestyle. The focus is on eating lean meats, unrefined fruits and vegetables and above all avoiding processed foods wherever possible. Click the following link for a list of CAVEMAN DIET FOODS. Learning to create meal plans and tasty recipes from this list requires some changes to how you think about food and its preparation but rest assured you can still enjoy good tasty food on the paleo diet. Click this link for some free PALEO RECIPES.

      4. Exercise: In stone age times, people were active. They used their muscles regularly and were physically fit and active right through to old age. Indeed there are recent pictures of elderly aborigines who still essentially follow a form of the caveman diet where elderly men in the tribe are lean, muscled and ready to move! Any Paleo Plan will include specific and gradually increasing levels of exercise which will utilize those muscles which evolution requires us to use for good health. Click the following link for more info on PALEO EXERCISE.

      So with all that in mind, how can you realistically put all of the requirements of the stone age diet into practise when you’ve spent every day of your life up to this point , eating a modern diet full of processed foods. I would strongly advise you to obtain a reliable guide to increase your understanding and appreciation of this lifestyle so you’re not trying to make serious changes without proper direction.

      I won’t try to fool you that you can’t find free information on which foods to eat on the paleo diet and some free recipes on the web (including here at dieting revisited). You can easily get hold of information about the paleo diet concept, food groups and general exercise plans, but often what you really need are comprehensive food lists, shopping plans, large scale recipe books, extensive exercise videos and proper support.

      So if you’re looking for a more structured approach then I would recommend purchasing a dedicated and complete paleo plan. There are lots of paleo programs available on the web and elsewhere and some are certainly better than others.

        CLICK HERE to read a review of my Top Paleo Plans.

        Macro-Patterning

        Have you ever tried a diet, found it to work for a while, and then after just a few short weeks, found that your weight is stabilising or perhaps even increasing again, despite the fact that you are being diligent with the diet?

        If you have then you’re not alone, and what’s more there’s a scientifically proven reason for what you experienced!

        Without going into the science too much, what happens is that after a certain period of time, your body becomes conditioned to it’s new fuelling programme and adjusts metabolically. In fact, in some cases, depending on the diet chosen, and the calorie intake, it may even go into a form of ‘starvation mode’ which means that your metabolism is down-regulated so much, that you feel tired and listless and any food that is eaten is immediately converted into fat. Basically your body assumes that future intake of calories will be low, and makes the appropriate adjustments, and then, long story short, you gain the weight back.

        So, with that in mind, I’d like to introduce the concept of Macro-Patterning.

        Macro-Patterning is basically an elegant word for another well known dieting method known as ‘Carb Cycling’, and involves following a pattern of up and down regulating the number of carbohydrates you eat.

        Some days you eat a moderate amount, some days you keep them low, and other days you eat a lot.

        And, in doing so, you prevent your metabolism from adjusting to it’s new fuelling program, and subsequently experience continued weight loss as desired.

        What’s more, because macro-patterning actually requires you to have high carb loading days, it means you can even plan a ‘diet endorsed’ cheat day. Which means, when you have that planned or even unplanned meal out, as long as you regulate the days after, you can ignore your diet, and not gain weight as a result!

        Also, Because Macro-Patterning is more about ‘regulation’ of carb intake, it can also be incorporated into many mainstream diets (for example if you are a vegetarian).

        Interested in learning more, or even giving Macro-Patterning a try?

        Why not try out a dedicated Macro-Patterning Plan

        I’ve listed two of the best programs available on the web, below.

         

        The 14 Day Rapid Fat Loss Plan:

        A standard macro-patterning plan, with a particular focus on the early stages of weight loss experienced when switching to a carb cycling routine.

        Price: Currently available for the reduced price of $17.

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        The FOUR Cycle Solution:

        A standard macro-patterning plan, providing equal focus on the various stages of carb cycling, from rapid weight loss in the early stages, through to the later 3 stages and ultimately to the ongoing maintenance of a healthy weight.

        Price: Currently available for the reduced price of $10

         

          Metabolic Cooking

          Have you ever tried a diet, lost some weight, then found that a few months later, you ended up putting all the weight back on plus a little extra?
          If you have, then you’re not alone. Many people (myself included) have experienced a similar pattern.
          Don’t you wish you could find a solution which is both effective AND sustainable? If that’s you, then I have some great news for you.
          Dietary Experts, Karine Losier and Dave Ruel (Who have regularly Featured On many Radio Programs, TV Shows, Websites and Magazines) have created an excellent program which is both sustainable AND effective, and can be used even in the most indulgent of seasons (like this one for example)
          It’s called Metabolic Cooking and it teaches you how to create wonderful dishes which taste great and boost your metabolism too!
          What’s more, they’re offering this amazing product for the significantly reduced price of only 10 Dollars!
          So, why not enjoy foods which will get your metabolism really cooking, and check out the metabolic cooking program now!

          Interested? Click Here to Learn more!

            THE LOW GI DIET

            The low GI diet is about avoiding foods with a high glycemic index (GI). The GI is the rate at which our bodies break down the carbs in our food to energy. This includes processed white foods that are high in carbohydrates such as white bread, pasta, cereals, cakes and other foods made with white flour or white sugar.  The reason for this is that when you eat these foods your blood sugar rises rapidly.  Your body works to bring down your sugar levels.  The body then thinks it is low in sugar and will begin to feel hungry again very quickly.  Carbohydrates also provide the body with readily available energy which the body will use rather than turning to your fat stores.

            PROS

            Weight-loss: Eating low GI foods results in the body digesting food more slowly so it works to burn more fat.  When you eat low GI foods you also feel fuller for longer and as a result you eat less and don’t feel like constantly snacking.

            Low sugar levels: The GI diet was originally designed for diabetics to keep their blood sugar levels under control.  Whether diabetic or not it is a healthy choice to keep your blood sugar low for a number of reasons.  A quick rise in blood sugar can actually lower the speed at which the body burns fat.

            More energy:  When eating low GI foods you will have more energy throughout the day.  Foods containing lots of sugar can give you a surge of energy often know as a ‘sugar high’.  This energy surge only lasts for a short time and once it wears off you tend to feel lethargic, hungry and wanting something else sweet.

            GI scores vary:  A food’s GI score changes depending on the way it is prepared or cooked, or in the case of fruit, how ripe it is.  This means you may not have to cut out your favourite foods, just change the way they are prepared and cooked.

            You don’t have to cut out all high GI food:   If you do want to eat a high GI food ensure it is eaten with low GI foods like protein and some fat. This will minimise the negative effects of the high GI foods.

            You can still have carbohydrates:  Not all carbs have a high GI.  You will have to research which ones have a low GI.  Also, be aware where the GI tests were carried out as sometimes the same product rates differ in different countries as they might use different ingredients in different locations.

            CONS

            Much research:  You will have to discover the GI of all the foods you like to eat but there are many lists and guides available online.  These often group foods into three groups, high, medium and low.  Others use a traffic light system grouping foods into red, yellow and green groups.  There are also pocket-size guides available that you can take with you when shopping.

            Food preparation time will be longer:  Quick, easy to prepare ready meals usually have a high GI. Unprocessed, fresh foods have a low GI but do require more preparation and cooking.

            CONCLUSION: The low GI diet, though originally developed for diabetics or those at a risk of developing diabetes, has health benefits for anyone choosing to follow it.  It is not very restrictive and there are still many foods you can enjoy on the low GI diet.  There is also good information about the diet available online and in books so it can be well-researched.


              Ketogenic Diet

              The ketogenic diet (also known as the keto diet) is a low-carb, high-fat and moderate protein diet.  It encourages you to exclude grains, sugar, fruit and tubers.  When we eat a high amount of carbohydrates the body produces glucose which it uses as its primary energy source.  Since any fats we eat are not needed for energy the body will store them.  By lowering your carbohydrate intake the body goes into a state of Ketosis which is when it begins burning the fat you eat (plus any extra you are carrying) for energy.

              PROS

              Weight-loss: The keto diet definitely helps you lose weight.  Your body burns fat instead of storing it because fat is its new primary energy source.  What’s more multiple studies confirm that people following the keto diet lose considerably more weight than those following a low-fat diet.

              Controlled blood sugar: The keto diet puts your body into a state of ketosis, which naturally controls blood sugar levels. This significantly reduces the risk of developing diabetes.

              Mental benefits:  Ketosis, produces ketones which provide energy to the brain and people following the Keto diet frequently report feeling more focused and being able to concentrate for longer periods of time.

              More energy:  When the body starts using fat as an energy source energy levels improve, what’s more the reduced carbs will prevent you from experiencing the sugar lows commonly experienced in a conventional low fat diet.

              You won’t feel hungry:  No part of this diet requires you to feel hungry and snacking is allowed, just be vigilant about what your snacks are.  You are lowering your carbohydrate in-take but this does not mean you eat less it just means you replace carbs with fat.  Fat is generally more filling than other foods so if this makes up the majority of your diet you are going to feel more full and stay full for longer.

              Better skin:  Many notice improvements in their skin and reduction in acne when following the keto diet.  There are studies suggesting that the keto diet also assists with a number of other conditions or diseases but more research is needed to validate these findings.

              Large variety of options:  Though this diet requires you to lower the amount of carbohydrates you eat there is still a large number of foods you can eat while following Keto.  This means you can still have variety in your diet and situations like eating at a restaurant are not made difficult.

              CONS

              You will initially experience ‘keto flu’:  As your body adapts to your lower carb intake and your increased fat intake you may experience reduced energy levels, grogginess and headaches.  This is known as ‘keto flu’ and should only last for a few days.

              Increased urination:  It is common to urinate more often when following the keto diet.  Just ensure you drink enough water so that you do not become dehydrated.

              Bad breath:  When the body goes into a state of Ketosis it is normal to experience bad breath.  This is not a long-term effect and can be combatted in the usual ways such as chewing gum as long as it is sugar free.

              Research will be required:  As you begin this diet you will need to do some research on the foods you eat and read labels before you buy foods.  Many foods that seem keto-friendly actually contain ‘hidden’ carbs.

              CONCLUSION

              While the Keto Diet may produce a few short term side effects in the initial stages, it is highly effective  for weight loss and overall good health in the long term. Unlike many fad diets currently available, it is backed by extensive scientific research, and is easy to maintain in the long term. For these reasons we highly recommend the Ketogenic diet*

              .

              FREE KETO GUIDES!

              No matter how effective, or even how tasty the recipes, switching to a new diet is always a shock to the system. It requires discipline and guidance.  For that reason we always advise obtaining a dedicated startup plan with any new diet. Fortunately, right now, the folks at Keto Resource are offering a FREE start up guide and recipe book for the Ketogenic diet. Interested? CLICK HERE to visit their site!

               

               

              *Please note, that while the Keto diet has been shown to be a healthy nutritional plan, you should always speak to your Doctor before starting any new diet.

               

                South Beach Diet

                The South Beach diet is lower in carbohydrates and higher in healthy fats and protein.  It does not eliminate all carbs but encourages low glycemic index carbs as well as lean proteins and unsaturated fats and divides carbs and fats into ’good’ and ‘bad’ groups.  High glycemic index carbs can lead to weight gain and possibly diabetes.  The South Beach diet consists of three phases.  The first phase is very restrictive but only lasts for two weeks and helps you to reduce the cravings.  The second phase is less restrictive and this phase lasts until you reach your goal weight.  The third phase is even less restrictive.  You begin this phase once you have reached your goal weight and it will help you to maintain a healthy weight and life style.

                PROS

                Weight loss:  Studies have shown that those following the South Beach diet do lose weight.  They lose weight quite rapidly in the first two weeks while in Stage 1 but continue to lose weight steadily while in Stage 2.  While this may seem slow it is considered a very healthy way to diet.

                Reduced risk of heart disease:  The South Beach diet was developed by cardiologist Dr Artur Agatston.  Unhappy with many of the fad diets his patients were following, Dr Agatston developed the South Beach diet to not only help people lose weight but also reduce their risk of heart disease.

                No food is not allowed:  One you have reached your goal weight and are in stage 3 you are allowed all foods and can have ‘treats’ as long as you do not over-indulge in some foods.

                It is easy to maintain:  The worry with many diets is that once you stop you will put on the weight you lost.  The South Beach diet is easy to maintain in the long run, especially in stage 3 and will help you maintain a healthy weight.  Many who follow the diet say that they have been able to keep the weight off after reaching their goal weight.

                Many South Beach diet recipes are available:  There is a huge amount of South Beach diet recipes as well as meal plans available online.

                You won’t go hungry:  No part of the South Beach diet requires you to go hungry and it allows snacking.  It is more about what you eat than how much you eat.

                CONS

                It is very restrictive in the first phase:  Some may struggle with the South Beach diet to begin with.  The first phase is the most restrictive which may be difficult.  However, it is only for two weeks and more foods can be introduced in phase 2.

                Allows fats that are high in omega-6:  The South Beach diet does allow fats that are high in omega-6 fatty acids, such as soybean oil and sunflower oil.  Too much omega-6 can lead to inflammation and other health problems.

                The diet allows processed foods:   The South Beach diet does allow some processed foods but these do have other health risks attached to them.  To remain healthy, it would be best to choose the non-processed options in these cases.  While the diet does allow processed food, it does encourage eating mainly unprocessed food.

                CONCLUSION: The South Beach diet is low in carbs and encourages eating mainly unprocessed foods, liberal amounts of vegetables and healthy, high-fibre carb sources.  The diet has been proven to promote weight loss as well as reduce the risk of heart disease.  It is not a diet to be used if you want to lose weight in a hurry but it is sustainable and helps one maintain a healthy weight.


                  THE BODY FOR LIFE DIET

                  The body for life diet is a high protein low-fat diet that not only helps you lose weight but will also result in you getting more toned and in better shape.  The diet consists of a 12-week programme called a challenge.  The challenge is not only a diet but also a demanding exercise programme.

                  PROS

                  Weight-loss:  Combining the recommended food portions along with the exercise programme results in rapid weight-loss.

                  No calorie counting:  The diet recommends having five to six smaller meals a day.  These should consist of a portion (the size of the palm of your hand) of lean protein and a portion of unrefined, wholegrain carbohydrates.  The amount of daily fat recommended is only one tablespoon and it must be monosaturated fat.  It is suggested that those following the diet estimate the portion sizes rather than measuring amounts exactly.

                  Many resources:  There are many books by Bill Phillips who developed the diet.  There are also many resources online as well as motivational videos and material.  Many different meal plans are also available online and in the books.

                  Cheat days:  The diet should be followed for six days and every seventh day is a cheat day where you can eat whatever you like.  This is especially useful if you are eating out.  However, if you go on a food binge you may undo a lot of the good work done in the last six days.  On your cheat day you just don’t have to stick to certain foods or portion sizes.

                  In better shape:  Exercise is a big part of this diet but will result in you being more toned and in better shape.  What Bill Phillips recommends is alternate each day with forty-five minutes of weight training exercises one day and 20 minutes aerobic exercises on the other days.  Every seventh day should be a rest, your cheat day.  There are many resources where the exercises are explained in more detail.

                  CONS

                  Cost: The exercises are intense and it is recommended that they are best done in a gym with the correct equipment and where there are fitness professionals to assist you.  Of course, this is an added expense.

                  It’s not for everybody:  Before anyone begins the body for life diet they should speak to their doctor.  It is very rigorous, especially the exercises, and your doctor may not recommend it for you.  The high protein content is also not suitable for everyone.

                  It is more difficult for vegetarians:  The diet does consist of a lot of protein which vegetarians may find difficult to meet each day.  Recommended sources of protein for vegetarians are tempeh, soy, textured vegetable protein and seitan.  It is not impossible for vegetarians to follow this diet but it will be more difficult.

                  Supplements: Bill Phillips does recommend that those following the diet should also take a lot of supplements but nutritionists feel that this is unnecessary.

                  Conclusion

                  The body for life diet is a high protein low-fat diet that is more concerned with portions than calorie counting.  It is easy to follow as far as the food portions are concerned.  The exercises are harder to stick to if you are not used to exercising regularly.  The meals combined with the exercises however, will result in weight loss, a toned body and you will be in better shape.  The diet is not that restrictive about what you can eat and there is a cheat day every seven days.  It is a 12 week programme but to maintain a healthy weight it is recommended that you continue to follow it after the twelve weeks.  The body for life diet isn’t for everyone but those who follow it do enjoy great results.

                   


                    The Eat Clean Diet

                    Eating clean basically means eating food that has not been processed or refined and is as close to its natural form as possible.  This also means excluding foods that contain artificial ingredients, are grown using chemicals and pesticides and bred with the help of hormones or antibiotics.  The diet is very much based on the concept of “you are what you eat”.

                    PROS

                    Weight-loss:  By swapping processed foods with lots of additives for natural food you will begin to lose weight.  This has been proven in many studies.

                    You will not be hungry:  The eat clean diet recommends you eat six smaller meals a day as it is more healthy to eat little and often.  This will also prevent you from feeling hungry.

                    It is not a raw food diet:  Cooked food is not completely in its natural state but as long as its fresh and unprocessed you can cook it and still stick to the diet.

                    It is flexible:  It is up to you how ‘clean’ you go.  While some people choose to just cut out processed foods others also choose to only eat seasonal foods, avoiding imported goods and only buying meat produced to high animal welfare standards.

                    Health benefits: Studies have proven that clean eating prevents conditions such as anaemia and osteoporosis, and also can reduce the risk of heart disease, stroke and even certain types of cancer.  You will also appear healthier as it has benefits for your hair, skin and nails.  Those following the diet also say that they feel more healthy and less tired.

                    It is sustainable:  The eat clean diet is easy to sustain over a long period of time.  It is supported by many dieticians and its creator prefers it to be thought of as a lifestyle change rather than a diet.  You will be eating different foods from what you are used to but you will feel just as full and may even eat more often than you are used to.

                    CONS

                    A lot of label reading:  It is advisable that you read the labels on the food you buy before making a purchase.  You may find it surprising how many foods that seem clean have a lot of added sugar and artificial ingredients.

                    More time consuming:  Easy to cook ready-meals are processed and have lots of added ingredients for flavour.  Eating clean involves eating a lot of fresh produce which will mean more time preparing and cooking meals.

                    No alcohol:  Alcohol is certainly not close to the foods natural form and has much added to it so is not considered part of clean eating.

                    Conclusion: The eat clean diet is a sustainable, long-term diet.  It encourages eating food that is not processed and does not contain additives and flavourings.  A simple question to ask yourself when buying food is “How close is this to its natural form?” The eat clean diet is not very restrictive with regards to what you can eat and encourages you to eat often ensuring that you never get hungry.  It is all about what you eat rather than how much.