Hello and Welcome,
This is a long post covering the following Diets for you to study and compare with your Doctor’s advice as to which might be suitable for you.
Mayo Clinic Diet
2. Atkins Diet
3. Mediterranean Diet
South Beach Diet
5. Zone Diet.
Real Mayo Clinic Diet
For over thirty years, the Mayo Clinic has been combating the rumour that they recommend a version of a quick weight loss diet that touts the consumption of grapefruit,
vegetables, fruits and unlimited portions of meat and fat. The clinic has repeatedly issued statements that the so-called 'Mayo Clinic Diet' did not originate at the Mayo Clinic and is not endorsed by them. In fact, they have gone so far as to state that it
may be unhealthy for some people.
A visit to the Mayo Clinic web site will take you to the REAL Mayo Clinic diet, and their recommendations and guidance for weight loss that is healthy and permanent.
Weight loss results from expending more calories than you consume.
The only way to lose weight is to eat fewer calories than you use in your daily activities. The only way to achieve permanent weight loss is by adopting a balanced, healthy diet with portions that fit your lifestyle, and engage in regular physical activity.
The healthiest, most beneficial diet for you is one that takes your individuality into account. There is no 'one perfect eating plan' - not even one that will work for you 'for the rest of your life'. Your body needs different things at different
stages. Illnesses and allergies, high stress periods - all result in changing nutritional needs for your body.
The Seven Basic Rules
1. Eat more fruit and vegetables.
Reduce intake of saturated fats and cholesterol
3. Cut back on sweets and salt
4. Drink alcohol in moderation, if you must drink at all
5. Learn to eat moderate portions of food
6. Control the number of calories you consume
7. Include physical activity in your daily activities
by Food Group
Carbs are the body's main energy source. Complex carbohydrates such
as whole grains, legumes and dried beans and grains are a staple of the Mediterranean diet, where heart disease, diabetes and obesity are extremely low.
45 to 65% of your daily calories should be from carbohydrates. Focus on the complex carbohydrates, milk and fruit, and keep your intake of sugar, white flour and candy low.
Your body uses cholesterol to build and help cells function properly. Typically, our bodies make all the cholesterol needed, and additional cholesterol is deposited on
the sides of arteries and organs. Cholesterol is found in meat, poultry, eggs, dairy products and seafood.
intake of cholesterol to no more than 300 milligrams daily
One of the most concentrated sources
of energy—fat—has more calories than protein or carbohydrates. Your body needs it to absorb some vitamins and build healthy cells and neural pathways. The kind of fat is important, though. Trans and saturated fats (from red meats, among other things),
can raise your cholesterol level and heighten your risk of heart attacks.
Aim for 20 to 35% of daily calories from fat. Focus on
vegetable oils, nuts and fish oils rather than most animal sources.
Fibre is the bulky part of vegetables. There
are two types of fiber - soluble and insoluble. Your body needs both. Fibre is derived from bran, oats, wheat, green vegetables, apples and other fruits.
For women: 21 - 25 grams fiber daily
For men: 30 - 38 grams fiber daily
As you can see, the real Mayo Clinic diet emphasizes a balanced diet derived largely from complex
carbohydrates, fresh vegetables, little meat, and careful choice of fat. They advocate slow, steady weight loss rather than quick, take-it-off-now methods, and strongly suggest that the best eating plans are those that can become the basis for a lifelong change
in eating habits. Along with those general recommendations, the clinic's Nutrition Center makes specific recommendations for each food group. Specifically:
Protein is an essential nutrient for nearly every system in the body. It's contained in your skin, bones, muscles, blood, organs, hormones and enzymes. The major sources of dietary protein
are meat, seafood, poultry, legumes, seeds and nuts.
Between 10 and 35% of your daily caloric intake should be from protein-rich
An Interesting Exercise
One of the contentions of the Mayo Clinic is that one-size fits all diets won't
work for everyone. One of the most helpful parts of their Nutrition Center is their Daily Calorie Calculator. A link on the home page will take you to a Healthy Diet Calculator that will help you calculate a personalized eating plan to help you lose weight.
Here’s an example of what your personalized plan could look like:
Subject: Female, 225 lbs, 5 ft 6"
Daily calorie goal for weight loss: 1200 calories
Sweets and extras: up to 75 calories daily
Fats: 3 servings
Protein/Dairy: 3 servings
Fruits: 3 or more servings
Vegetables: 4 or more servings
Further links offer a sample menu at that calorie level, and specific recommendations
that will help you lose weight. Those tips include:
Increase the ratio of fruits and vegetables in meals
Experiment with new foods and combinations.
Start with a
soup or salad.
Learn healthy cooking techniques.
Consider energy density of food.
The Mayo Clinic defines energy density as the number of calories in food vs. the amount of food. A sugary dessert may have extremely high energy density – in other words,
a small serving provides a lot of calories. Consequently, it takes far more of that food to make your body feel full. Foods like broccoli have a much less energy density - 15 calories in a regular portion. You eat far less of it and feel full more quickly.
The basic recommendations made by the Mayo Clinic aren't ground-breaking. They advocate sensible eating, low calories and increasing your physical activity. The suggestion to aim for 1-2 pounds lost per week is echoed by nearly every other medically
noteworthy institute in the country. It's a real diet - the real Mayo Clinic Diet.
2. What Is The Atkins
The Atkins weight loss diet is based on one simple principle: Your body burns both carbohydrates and fat for calories. If you reduce the amounts of carbohydrates available, it will
burn more fat and you will lose weight.
According to Atkins, calories are unimportant. The key to losing weight is to restrict the carbohydrates that you eat and force the body to turn to its stored fat as an
energy source. As proof of this, proponents of the Atkins Diet point to the following facts derived from research:
* When the body doesn't have enough carbohydrate, it will use ketenes derived from fat as energy.
* You can eat more food and lose more weight on a low carbohydrate diet than you can on a low fat diet.
* You crave less food when you eat fewer carbohydrates.
* By eating fewer carbohydrates, people
tend to eat fewer calories without counting them.
* The greater the difference between fat and carbohydrate, the greater the weight loss.
In short, if you restrict your intake of carbohydrates,
you will most likely also restrict your intake of calories. By lowering your carbohydrate intake, you will encourage your body to turn to fat for energy.
The Atkins diet has provoked storms of controversy since
it was first published. The recommendation to eat a high-protein, low-carbohydrate flew in the face of all the dietary recommendations by established medical institutions. The diet was denounced as unsafe, particularly if used as a life-long weight maintenance
plan. Over the past five to ten years, there have been numerous studies that come down on both sides of the equation, and Atkins last version of the diet included the admission that calories do matter, and the advice to 'eat only enough to satisfy hunger'.
A typical menu for a meal on the Atkins Diet might include:
Portobello and Ricotta Crostini
Chicken Milanese over Spring
Lemon Vinaigrette dressing
Warm Lentils and Celery
Raspberry Cheesecake in a Cup
The eating plan recommended by the Atkins
diet contains very low portions of carbohydrates, deriving the majority of carbohydrates from vegetables high in fibre and low in carbs, and unrestricted portions of proteins, including high fat proteins like beef, pork and cheese.
Follow up research on people who have used the Atkins Diet to lose weight show a fast initial weight loss that eventually levels off. The Atkins Diet has four phases to account for it:
1. The Induction Phase, which restricts carbohydrates severely.
2. The OWL (Ongoing Weight Loss) Phase, in which you
add in limited carbs
and tailor the eating plan to your tastes
3. Pre-maintenance, with ten pounds or less to the target goal, deliberately slows weight loss to begin adjusting the body to after-weight-loss diet.
4. Lifetime Maintenance, a long-term eating plan that emphasizes low
carbohydrates and healthy, long-term eating
Who should use the Atkins Diet?
While the Atkins Diet seems on the surface to be directly counter to what is recommended by most medical institutions, many of the principles are actually the same. Unless you are under the care of a physician for a chronic medical condition like
diabetes, high blood pressure or coronary problems, you can use the Atkins Diet.
Do pay attention to the portions recommended in the menus and plans at www.atkins.com, despite the reassurances that you can 'eat all you want and still
3. What Is The Mediterranean Diet?
In 1993, the Harvard Medical School released the results of research that studied the diets of those countries bordering on the Mediterranean. Their findings suggested that fat and carbohydrates were NOT the main culprit in obesity and heart disease,
but rather that the RIGHT fats and carbohydrates should be the base for a healthy diet. The study pointed to low rates of obesity, diabetes and heart disease throughout the region as proof of their contention.
what is the Mediterranean diet and can it help you lose weight? There actually is no 'Mediterranean' diet - it's a compilation of the way that people in the countries surrounding the Mediterranean Sea eat. Despite the differences in actual specifics, all of
those studied based their diets on the same proportions of food groups and calories, and all included olive oil as their main source of fat. In fact, their diets contained far more than the recommendations made by the USDA - 40% rather than the 30% recommended
for most healthy Americans. Still, the evidence was irrefutable. Therefore, it must have been the KIND of carbohydrates and fats that make the difference.
The Mediterranean diet consists of the following guidelines:
60% Of Total Carbohydrates From Grains, Fruits And Vegetables
Those include whole rice, fresh vegetables and fruits, whole grain breads and cereals, polenta, pasta (made with whole grain, not refined white flour)
Sparing Use of Red Meat, Fish And Poultry
The typical adult Mediterranean consumes about 15 ounces of red meat and poultry per week. Another 5 to15 ounces of fish per
week account for the bulk of their meat protein intake. Compare that to the typical American diet which might include a 1 pound steak for dinner one night, a 1/2 pound chicken breast the next, and on and on.
Olive oil is not a miracle oil. It is, however, mono-unsaturated - a good fat. Mono-unsaturated fats help lower cholesterol rather
than raising it, and are healthy ways to add fats to your diet (and yes, even though we think of fat as a dirty word, your body does need some, or it can't use many of the vitamins you feed it!)
important component of the Mediterranean lifestyle was activity. The typical Mediterranean day includes walking rather than driving, physical activity in the fields or the home and recreation. Physical activity is vital in helping the body to lose weight,
and to maintain your new weight once you reach it.
The secret to losing weight with the Mediterranean diet is to base your meals on healthy carbohydrates - leafy green vegetables, brightly coloured vegetables,
whole grains and meals. Use meat sparingly - no more than 3-6 ounces per day. Derive dietary fat from vegetable sources - or from fish oil. Exercise regularly to rev up your metabolism. The Mediterranean diet isn't a weight loss regimen. It's a new way of
eating that will help you reach your goal weight and stay there when you get there.
The following could be of some help to you!