Belly Fat Cure

The Belly Fat Cure by Jorge Cruise has found its way to the New York Times Best Seller List, and is one of the latest diets hoping to appeal to the millions of people who struggle with obesity.
Jorge Cruise is also the author of the popular 3 Hour Diet, which instructed dieters to eat every three hours to lose weight.
So, what does Cruise's new diet promote in order to help dieters lose belly fat and the promised "4 pounds a week"?
The basic premise of Jorge Cruise's new diet is based on keeping insulin levels regulated in the body. The Belly Fat Cure states that high insulin levels cause the liver to turn sugar into fat, which ultimately gets stored in the belly.
If a dieter wishes to keep insulin levels within a healthy range he/she must get rid of simple sugars from the diet. Jorge says that The Belly Fat Cure isn't about counting calories, but about paying attention to what kind of calories are being consumed.
Jorge claims that eating less and exercising more doesn't work, and he guarantees if the dieter sticks to his plan "to the letter", he/she will lose 4 pounds a week, and results will be "almost instant".
Cruise offer's prospective dieters a free 7 day plan and promises to be with the dieter every step of the way.
Breakfast 2 or 3 eggs any style with one slice of whole grain toast with a pat of butter or cream cheese. A cup of coffee with cream or half and half; but not milk, its full of hidden sugarSnack LunchSnack Dinner Salad with baby spinach, grilled chicken, crushed black pepper, and olive oil dressing. A side of either broccoli or zucchini, sauteed in butter and topped with melted mozzarella.Dessert Decaf espresso with a dollop of heavy whipped cream sprinkled with cinnamon and sweetened with a packet of stevia.While cutting out simple sugars isn't really anything new, and has been shown to be effective in helping people not only lose weight, but to have better health as well, many of Cruise's claims in The Belly Fat Cure aren't based on solid research, and are more or less marketing hyperbole.
Statements such as "results are almost instantly", "eating less exercising more doesn't work", as well as "flavoring each of your three main meals daily with a pinch of salt will also aid in digestion and accelerate your weight loss", are simply not factual.
I signed up for the 7 day sample plan, which was really just a ploy to get me on Cruise's mailing list. It contained very little information, apart from a couple days worth of menus that to me seemed to be quite high in saturated fat, and was designed for a 40 year old woman, which I am not.
In Cruises automated email he claims to be with me every step of the way, yet when I replied to his email with a question, it instantly bounced back saying email quota was exceeded.
Although Cruise is a pretty savvy marketer of his products, by getting attention from Oprah and Dr. Oz, his Belly Fat Cure teaches nothing new and actually encourages dieters to consume high amounts of saturated fat and salt. Not to mention the widely disproved notion that belly fat can be targeted by a certain diet or certain exercises.

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Do You Lack Motivation to Exercise?

One of the best ways to overcome a lack of motivation to exercise, is to find a healthy role model.
But forget Angelina Jolie, or Hugh Jackman, this is Carol Burns... and she's the real deal!
So, what's Carol's advice to the slackers amongst us?

"Hey, get off your duff, and get over here and workout... it works for me!"

This was Carol celebrating her 90th birthday at the Curves Gym. Yes, you read that right, she is 90 years old... wow!

I love Carol's ethos:

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"I'll grow old someday, just not today. So, I keep working out, so I don't have to."

Can you see yourself still working out when you're 90 years old?

Let's Talk About Fad Diets

Although the big push for fad diets has died down a little bit, it is still estimated that at least two-thirds of Americans are on some type of diet at any given time. Although research shows the importance of eating from all the major food groups, people are still confused about what type of diet to follow, keeping the window open for more quacky solutions to pop up.
In an effort to help readers determine what makes a diet healthy and when it's time to steer clear, I am going to discuss what makes a diet a 'fad' diet and why these diets are something best to stay away from. Along the way, we will discover what each food group has to offer that can be beneficial to our health.
Our bodies are uniquely designed to take advantage of the proteins, carbohydrates and fats that we eat. In order for the liver to do the best job it can for us, we actually need all of these nutrients, known as macronutrients. Even a 'detoxifying' diet should also include all of these macronutrients!
During the past 20 years there has been a dramatic increase in obesity in the United States. Currently, more than 64% of US adults are either overweight or obese, according to results from the 1999-2000 National Health and Nutrition Examination Survey (NHANES). So, look at the facts: Two thirds of all Americans are on some 'diet', yet we are getting fatter and fatter. Would that perhaps mean that the fad diets don't work? Let's talk about it.
Identifying a fad diet
A 'fad diet' is defined as something temporary. Therefore, it's no surprise that these diets are not successful. Let's begin by looking at how to identify a fad diet.
#1 - Promises a fast weight loss.
This is great, in the short term, but how many readers have or know someone who has followed one of these diets, only to regain the weight back, plus more for added bonus? When people lose weight very quickly, they lose a lot of lean muscle tissue, and the weight that comes back will most likely be more fat and less muscle, making it easier and easier to regain weight each time they drop the last fad diet. A healthy diet to follow will be one that will encourage slow, progressive weight loss over a longer period of time. It will have enough calories to support vigorous exercise, so that you lose fat and not muscle. Diets that are too low for the body's basic needs will result in the body breaking down it's protein stores (muscle) for the fuel it needs. Sort of defeats the whole purpose of the diet!
#2 - Eliminates foods or food groups.
The very first thing that alerts us that a diet is a 'fad' is when a particular food, or entire food group, is considered off-limits. This is a good time to talk about the low carb diets.
What is it that has made carbohydrates a bad nutrient? When you look at other countries, where the intake of carbohydrates is as high as 80%, and see that many of these countries are not suffering even close to the obesity rates we are in America, you have to wonder why they are not having the same problem. So, can it really be the carbs? Probably not. But, maybe it's the type of carbs. Many people who decide to go on one of the popular low carbohydrate diets start to eliminate a lot of food from their diets, including all the snack foods they were eating, particularly at night. Gone are the chips, the cookies, the crackers, the ice cream. Gone are up to 300 to 1,000 calories per day! Anyone would lose weight if they cut out those many calories from their daily diet.
Another problem with eliminating entire food groups, especially on low carb diets, is that they are recommending eliminating or limiting the intake of nutrient-rich fruits and vegetables. With all the substantial research showing how beneficial these foods are to preventing various diseases, such as cancer and heart disease, it's amazing that anyone involved in healthcare would recommend such a diet. Something to also notice, however, is that none of these fad diet books are written by anyone with a degree in nutrition. Even the medical community is confused, which explains why physicians will fall for some of the hype fad diet authors write.
But let's talk a little more about fruits, vegetables and starches: A diet high in animal protein and animal fat has been linked to various disease and inflammation states. A diet very high in protein puts a great load on our kidneys and can contribute to constipation, gout and bone loss due to calcium depletion from the high protein load.

Combine that with decreased fiber from lack of whole grains and fiber-rich fruit and vegetables, and many people just don't feel well; they feel fatigued, sluggish and their immune system is depressed.
#3 - Starts with a shock or follows a strict plan.
When the diet says you have to start with an extremely restricted diet, or you can only eat certain foods on particular days, you know it's a fad diet. They justify this by saying you have to clean out the body, or only certain foods will help with the weight loss process. Any change in how you currently eat will result in changes on the scale. Very few people can remain on these diets very long, so once they are 'off' the diet, the weight returns. The dieter learned nothing other than the misinformation the author provided them with. This can actually have far-reaching consequences, as then the dieter is more confused than ever and doesn't know what to believe!
Once a person learns what the qualities of a healthy diet consist of, they find that their optimum calorie level is for their own needs, and they are able to achieve their goals, combining their eating plan with exercise. Not only do they start to enjoy life again, but enjoy food AND see weight loss!

Although fad diet authors want you to believe their 'miracle' (and buy their products), there really is no get-thin-quick solution that is permanent.
But what does constitute a healthy diet? A healthy diet is one that is adequate in calories to support healthy weight, low in animal fats and saturated fats, animal protein should be very lean and adequate enough to support a diet high in fruits and vegetables and whole grain starches. Any healthy diet can include foods that are just for enjoyment, however. All foods really do fit, in moderation. A general rule is an 80/20 rule: Eighty percent of the time the diet should be healthy and then 20% of the time it can include foods you would not eat on a regular basis if you were trying to eat for health and weight loss.
#4 - Contradicts what experts say.
Authors of low carb diets say that the carbohydrates are what have made American's fat. But they can't explain why other countries whose diets are very high in carbohydrates don't have the same problems with obesity. You know it's a fad diet when the author says they have the 'inside' or 'hidden' truth about our health or diets. You also know it's a questionable publication when they say there is a hidden agenda among health professionals or the government.
But why is America getting fatter and fatter? America is a country of grab-and-go: The faster, the better. Families seldom sit down to meals, together. There are fewer physical fitness programs in school and many of the school food choices are fast foods. People and entire families eat 2-3 of their daily meals from a drive-through or a restaurant, most of which provide very few of the foods high in nutrients and low in calories. Restaurants add extra fats to their dishes to enhance the taste, so a meal you could make at home without added fats could have up to 60% of it's calories coming from fat to make it taste better! Plus, the serving sizes are much larger than they were 20 years ago, so most of the time the size of the meals could actually feed us for 2 to 3 meals, instead of one! However, many people still feel they must clean their plate rather than let the food 'go to waste'. They really should say, "go to waist"!!
As you read this, think back to the last week. How often did you sit down at home and eat a home-cooked meal? Do you eat breakfast, lunch and dinner each day? How often do you exercise vigorously? In Europe, the meals are much smaller and people walk a great deal more than in America. In some neighborhoods, it's actually impossible to walk to work, even if you live very close! Our road systems are no longer built for riding bikes or walking to work. You take your life into your hands, either from passing traffic or crime.
#5 - Relies on testimonials rather than scientific research.
The fact that Jane lost pounds in a week because she just ate cabbage soup does not mean it's safe, effective, or that it will work for you! What if you don't LIKE cabbage?
An example of testimonials, combined with the research to back it up, is the National Weight Control Registry. In order to join the Registry, a person has to have lost pounds and have kept it off for a year. Currently consisting of over 4500 individuals, the Registry was founded in 1993 as a longitudinal prospective study. Currently, there have been six studies resulting out of the Registry. For more information on the Registry, along with how most of the Registry members have in common, here is the website: http://www.nwcr.ws/.
#6 - Has a gimmick.
The problem with diet plans that have some type of gimmick, is people can't stay on them and they don't learn how to eat for the long-term. It's no secret that all the books must have something to 'catch' the reader. However, hidden among all the hype are books that really DO offer safe and effective solutions to weight loss. A book written by a registered dietitian (RD) is a guarantee that the material is accurate and safe. An RD is someone whose education, training and experience all revolve around the science and practice of nutrition; these truly ARE nutrition experts.
Consider this: If you had heart disease, you would see a cardiologist who specializes in heart health. If your teeth needed work, you would see a dentist. However, many people will buy 'diet' books from people who are not educated in nutrition! People will buy a diet book from a person who found what worked for them, or a movie star or a physician. In many of these books, because the author does not understand nutrition, many facts are distorted or misrepresented. It may not always be on purpose, but the point is these books are written by someone who really does not know nutrition and the science behind it, so either they distort the facts, or they make them fit the gimmick they are trying to sell.
So, the next time a friend mentions this great new diet they're on, or you see a new book that offers 'miracle' weight loss or something that 'health professionals don't really want you to know', take a step back and ask yourself these questions:
1- Does it promise fast weight loss?
2- Does it eliminate any major foods or food groups?
3- Is there a strict plan that must be followed for success?
4- Does it contradict what nutrition experts and science has to say?
5- Does it rely primarily on testimonials and 'before and after' pictures too good to be true?
6- Is there a gimmick?
If you answered yes to all or most of these questions, after you have stepped back, walk away and find a better plan. Isn't today time to get real and make your weight loss plan permanent and realistic?

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Marjorie Geiser is a registered dietitian, certified personal trainer and life coach. Marjorie has been the owner of a successful small business, MEG Fitness, since 1996, and now helps other nutrition professionals start up their own private practice.
To learn more about the services Margie offers, go to her website at http://www.megfit.com or email her at margie@megfit.com.

Fat Burning Diets - The Facts

There are a plethora of so called fat burning diets out there on the market. It can sometimes be confusing as to which ones are actually healthy and which are not. The goal of this article is to discuss some of the popular recent dieting trends and help you to understand the facts concerning these fat burning diets.
Lets start out with the infamous;
The Atkins Diet
This diet supposedly works by cutting out carbohydrates, food like bread, rice and potatoes. Our bodies use carbohydrate as its primary energy source, when these are cut out, the body must use fat and protein instead. On the face of it this might seem like a good idea, the problem is the metabolic processes involved in using fat for energy instead of carbohydrates can lead to various health difficulties such as kidney problems, gout and headaches due to increased uric acid and ketone's. On this type of diet there can be low amounts of dietary fiber which leads to constipation and chronic bowel disease. There is also a common held belief amongst experts that the high amounts of animal fat eaten on the Atkins diet has a negative effect on cholesterol levels which over time can lead to heart disease. Having said all that, this type of low carbohydrate diet can be very effective in helping you to lose fat quickly, the key is to use it in moderation and not as a lifestyle diet.
The next of our fat burning diets is;
The Zone Diet
Barry Sear's 'Zone Diet' is a high protein, low carbohydrate, semi-starvation diet. This diet focuses on balancing the ratio of carbs, fat and protein. It is suggested that by consuming the correct amount of these components your body's insulin production is controlled. The theory is that when insulin is at the correct level the body burns fat more effectively. The ideal ratios suggested are 40% carbohydrate, 30% protein, and 30% fat with a concentration on avoiding 'bad' carbohydrates. Whilst on this diet many people claim that their general alertness and energy levels are increased. The problem with this diet is the emphasis on restricting calories which makes it very difficult to stick to for any length of time.
The South Beach Diet
Another of these fat burning diets is the South Beach diet which includes many celebrity advocates. This diet involves minimizing the consumption of bad fats and bad carbohydrates. It has three phases and begins with a somewhat restricted two-week induction phase. In this phase most carbohydrates (such as pasta, rice and breads) must be avoided. Plenty of protein is on the menu however with chicken, turkey, and fish along with nuts, eggs, salads, and vegetables.
The second phase includes specific meal plans and recipes. It reintroduces some of the foods avoided in Phase 1 - but only sparingly. This phase is used until a specific weight loss goal is reached. The third and final phase is more about living a healthy dietary lifestyle to maintain weight. The South Beach Diet may seem similar to the other fat burning diets we have discussed but other than the first phase, which definitely emphasizes low-carbs, it is not a strict low-carb diet. This diet is all about balancing the good and the bad carbs.
The Fat Loss 4 Idiots Diet
This diet has been growing in popularity. It involves a process know as calorie shifting. Nutritionally it is a reduced carb diet that cycles macro-nutrient ratios (to try and trick your metabolism). There are no processed foods included in this plan, it relies on whole foods, although after every 11 day cycle on this diet you are allowed 3 cheat days where within reason you can eat what you want. There is no calorie or carb counting and no limit on portion size, just eat until you feel full. This diet program is online and creates your own personal diet plan after you input foods that you most enjoy, it then creates an 11 day plan with 4 meals per day utilizing many of your favourite foods. This is one for the person who has tried the other fat burning diets without success, the Fat Loss 4 Idiots diet is far easier to stick to in comparison with the other diets mentioned here as it sets out a clear plan incorporating foods you like and also allows 'cheat' days.
Ultimately the best way to keep weight off is to change your lifestyle habits. Fat burning diets are a dime a dozen, it is more common sense than anything else. Avoid processed and sugary foods and drinks, have a balanced dietary plan and follow a quality exercise program.

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If you are interested in reading my Tips To Lose 15 Pounds Fast please click the link. I also review in depth the Fat Loss 4 Idiots plan which may help you decide whether it is right for you. If you are interested in finding out the 7 Secrets To Fat Loss please visit by clicking the link. I hope this article has been of some use in your search for a better body and healthier life.
Daniel Depp is a health and fitness fanatic. He is a former professional athlete who, since retiring found himself over-eating and piling on weight. He decided that enough was enough and embarked on a mission to gather as much information about weight-loss and fitness as he possibly could and then implement these in his own life. He has since lost over 20 pounds of body fat, lives a healthy and vibrant lifestyle and is committed to helping others do the same. Visit his website at Secrets To Fatloss to learn the '7 Secrets' to ultimate fat-loss and achieve the body you always wanted, permanently.

Diet Programs - The Basics

Atkins Diet Program
The Atkins diet program is based on the principle of switching your body to burn fat instead of carbohydrates to obtain energy. It is a life change rather than a diet program, as in order to keep the pounds off you need to stick to the recommended way of eating.
The main difference to other diet programs is in what you are allowed to eat ie eggs, meat including beef, pork, turkey, chicken, duck, wild game, veal & lamb also fish such as shellfish. Fats are also permitted ie butter, olive oil & mayonnaise, certain cheeses are also permitted.
You must drink lots of water, only de-caffinated coffee & will need to take vitamin supplements including minerals. You must also exercise every day, no need to do a marathon however, a brisk walk will suffice. You are encouraged to eat enough to satisfy your appetite but you must not overeat.
You must not drink alcohol. You must not cheat; it takes 2-3 days for the body to switch from burning carbohydrates (in the form of glucose) to burning fat, so if you cheat you are back to day 1.
You cannot eat the following:
Sugar in any form, corn syrup, honey or maple syrup.
Milk or Yogurt - a limited amount of cream is allowed.
Fruit & fruit juice.
Flour products (bread, pasta, crackers etc)
Grains or cereals.
Beans and legumes.
Starchy or high sugar vegetables such as potatoes, yams, corn, peas, parsnips, beets & carrots.
Sweet condiments such as most ketchups, bbq sauce & balsamic vinegar.
French dressing & thousand island dressing.
Cottage cheese, farmers cheese & other fresh cheeses.
Nuts & seeds.
Diet Program Pro's
Lots of popular foods are permitted & you can have snacks between meals. No need to starve and are encouraged to eat when hungry.
Diet Program Con's
Must stick to diet for good to keep off unwanted pounds. No breaks or cheat days allowed. May not be suitable if you can't go without coffee or alcohol.
South Beach Diet Program
Similar to the Atkins diet program in that it changes the way you eat whilst still allowing plenty of popular foods such as meat, fish & eggs but you can also eat cheese & vegetables.
You can have 3 meals a day & even 2 snacks a day. You can also have dessert & diet soda. You are not allowed any alcohol for an initial 2 week period but after that you are allowed to drink wine. After an initial 2 week start where what you can eat is limited you can start to phase some of your favourite foods back into your diet. Its all about eating "good carbs" instead of "bad carbs".
Diet Program Pro's
Based on a healthy way of eating rather than a diet. Many of your favourite foods are probably still allowed. Some alcohol ie wine is allowed.
Diet Program Con's
You may find the first couple of weeks particularly hard due to what you can eat being limited.
Zone Diet Program
Developed by Barry Sears a biochemist, the Zone Diet is about controlling your insulin level through a balanced diet of carbohydrates, proteins & fat, also known as the 40-30-30 diet (40% carbohydrates, 30% Proteins 30% fat). Once again it is a way of living rather than just a diet with 3 stages geared to make you lose weight, control hunger & have more energy. It is based on consistent insulin levels with the supplementation of high dose fish oil.
The Zone diet encourages eating regularly throughout the day & eliminates many jink foods such as sweets & chips.
The "Zone" refers to being in a physiological state in which hormones, governed by the food you eat, are in a zone which is neither too high nor too low.
Diet Program Pro's
Balanced diet rather than cutting out foods you may enjoy.
Diet Program Con's
The reasoning behind the diet can be quite technical & therefore many people may disagree about its merits.
Mediterranean Diet Program
Not a diet as such but simply a way of eating for hundreds if not thousands of years followed by people of countries bordering the Mediterranean such as Greece, Southern Italy, parts of North Africa & the Middle East.
It is well known that people from these areas have a lower incidence of heart disease; this is believed to be due to over half of their fat intake being from monounsaturated fat (mainly from olive oil) as opposed to saturated fat, prominent elsewhere. Saturated fat is known to raise cholesterol levels.
The basic diet followed is one that has a low consumption of red meat, low to moderate consumption of sweets, fish, eggs & dairy products except cheese & natural yogurt, a high consumption of fresh fruits & vegetables & a higher consumption of breads, pasta, rice, potatoes & couscous. Water & red wine (in moderation) are taken with meals.
Diet Program Pro's
Not a "fad diet" but a traditional way of eating with known health benefits.
Diet Program Con's
None as such apart from if you are unable to obtain fresh fruit & veg.
Weight Watchers Diet Program
There are 2 main diet programs for you to follow; one a points system where all foods are allocated points according to their calorie, fat & fibre content. You are allowed to use up (or consume) a set number of points per day. The other diet program is a no points system which allows you to eat from a range of wholesome foods without having to count the calories.
The weight watchers diet program can be followed online as well as offline through regular local meetings where you will get not just tips & guidance but the support & encouragement of fellow weight watchers.
Diet Program Pro's
On the points system you can eat what you like as long as you stick to the number of points. The meetings can help to keep you motivated.
Diet Program Con's
Offline meetings may not be practical for you. The points system may leave you feeling hungry.

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Work Your Diet Meal Plan Like a Celebrity

How is it that a celebrity can lose weight quickly to get into shape while the rest of us mere mortals struggle? One day, they are dragging around some extra weight and the next day they are sporting a picture perfect body on the cover of a magazine.
The truth is that these famous people do not have a secret diet meal plan that they are keeping away from the rest of us. They still have to follow healthy ways to lose weight such as reducing their calories while burning fat, and this is where their support team comes into play.
Even though the average person does not have access to personal chefs, dietitians or personal trainers at their disposal, I have listed some easy ways to lose weight fast that anyone can use to make whatever diet meal plan they choose work for them.
Tip #1: Speed Up Your Metabolism

In order to do that, you need to have 5 small meals throughout the day which includes breakfast, lunch, dinner and even an afternoon and evening snack before going to bed. Sometimes people think you should not eat late at night, but eating a half hour before going to bed will help release melatonin which allows you to sleep better, plus it keeps your metabolism up throughout the night. This snack time is a very important one to have.
Tip #2: Having Your Meal in a Balanced Ratio

When you eat, make sure your calories come from 30% protein, 40% carbs, and 30% good fat. Even though most diet meal plans say you should avoid fats, it's actually a good thing to include when you are trying to lose weight. An example of a good fat snack will include 1 apple, 2 string cheese, and a tablespoon of peanut butter. Understand that fat does a lot of things for you such as releasing a hormone that allows you to feel full and satisfied longer, but it has to come from a good source.
Tip #3: Spice Up Your Lean Proteins

Instead of eating a plain turkey burger, spice it up with a package of hidden valley ranch or taco seasoning to add flavor. When you actually enjoy your food, you will be inspired to eat healthy and lose weight. If you stick to eating this way, it will become a healthy lifestyle. Who says your diet meal plan has to be boring?
Tip #4: Try to Have 80 oz of Water a Day

This seems like a lot of water but its only 10 eight ounce cups a day. If you drink a cup of water when you are hungry, it will actually curb your hunger pains a bit. Before you get ready to eat, start with a cup of water. Not only will you eat less, but it will flush out toxins and make your skin look more youthful, simply because you are hydrated.
Tip #5: Plan Ahead

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In my opinion, poor planning is the number one reason people do not stick to their diet meal plan. The last thing you want to do is wait until the moment you are so hungry that you will eat whatever you can get your hands on. This is a recipe for disaster. When we get hungry, our blood sugar drops and this can cause us to make really bad choices. When you are cooking foods to help you lose weight, make a little extra so it's easy to grab and eat as a snack later when you get hungry. The less time you spend in the kitchen, the more successful you will be in maintaining a healthy diet plan.

Free Diet Programs - How to Create Diets From Your Food Choices - And is Your Diet "Tricking" You?

One of my biggest pet peeves is hearing people tell each other how much weight they've lost in the last few days on their new diet "kick."
It's not that I don't want people to lose weight; in fact, I'm probably going to be your biggest advocate if you want to lose weight.
The reason why I get frustrated with this extremely quick "weight loss" is because I don't want people to just lose "weight," I want them to lose the RIGHT kind of weight.
And believe me it really matters.
Hear me out for a second...
People who lose a ton of weight right after starting up a new diet are not losing the right kind of weight.
Very low calorie diets and very low carbohydrate diets will cause you to lose lots of water weight and glycogen stores (glycogen stores are just carbohydrates stored in your muscles.)
And for every ounce of glycogen, you store 3 ounces of water.
When you are eating a very low calorie diet, or a diet that totally restricts or severely limits carbohydrates then guess what?
Those glycogen stores and the water surrounding them gets used up very quickly, and all that water, and glycogen weighs quite a bit and it also burns up very quickly.
So the actual weight loss you see on the scale is just this initial flushing of the glycogen and water, and nothing more.
In addition to this loss of glycogen, you will probably lose quite a bit of energy as well, because this glycogen is used to give energy to your muscles.
To make things worse, you can't visibly tell if anyone has lost water and glycogen. No one walks around and says, "Wow it looks like you've lost lots of glycogen lately! How did you do it? What's your secret?"
No one cares, and no one can see it, so why should you care?
And that's the thing, you shouldn't really care, but lots of people are tricked into thinking that a specific diet works "magically" because they see this initial drop of bodyweight is such a short period of time.
And they see this drop in water weight when they step on the scale.
Don't be fooled by these "tricks."
You probably want to lose weight to get healthier, or to look better, or maybe both. And I'll tell you right now that flushing this water weight and glycogen is not going to help you do either.
If you think these diet tricks are bad...
They are only half the problem.
There's an even bigger issue that can really set you back on your quest to lose weight that is rarely brought up in the dieting community.
And that problem is:
After you're done flushing out this "non-visible" weight, often times you begin losing something you really don't want to lose... your muscle.
You really don't want to lose muscle because muscle burns fat, and muscle is what gives you your tone, and lot of your shape.
Also, it's much harder to get back the muscle that you lose.
Unfortunately, most diets are geared towards eliminating muscle.
But why would they want to destroy your muscle?
Simple, it's because muscle weighs more than fat, and muscle is easier to lose than fat because your body wants to hold on to it's reserves.
And your body's reserves are fat.
When you get on a really low calorie diet your body will begin to think it's starving.
And when your body is starving, it really wants to hold on to it's fat stores, but it has to get energy from somewhere... so your body will literally eat away your muscle for energy.
But again, why would diets target muscle loss?

Because it's a quick and easy way to see results on a scale, and if you see results on a scale you'll probably think the diet is working.
But this muscle loss is a problem because just like water weight, losing muscle is not really a "visible" way to lose weight, especially if you have a good deal of fat covering your muscles.
Think about it for a second, if you can't see your muscles right now, if you lose some muscle, will you see that weight loss in the mirror?

Probably not.
Sure, if you lose some of your muscle you will see the scale weight go down, but you'll most likely look in the mirror and wonder why you aren't actually SEEING any results.
And once you get rid of too much muscle, it just gets that much harder to lose fat, or any weight at all, because remember muscle is what burns fat.
And if you're losing your muscle just to make your scale happy, you're really asking for trouble.
What you want to do is to find a way to preserve your muscle while losing fat.
Basically, you want to keep the muscle that will give you your toned shaped body, and burn the fat that is on top of that muscle.
That is really the ultimate goal. Not just blind weight loss.
If you didn't need to know your body weight to find out the best nutritional plan for you, I'd say just throw the scale away.
But that's another story...
People who experience the initial "scale weight" drop from these restrictive diets often get excited and think that the diet is working extremely well...
But the truth is their weight loss will level out quickly and they will either stop losing weight, or just lose weight at a slower rate.
And the really bad part is that the second they start eating more food, or eating more carbohydrates then they will almost always gain all of, or a majority of the weight back in just days.
This is especially true if they've only been on one of these restrictive diets for a month or less.
The weight gain you will experience when you switch back to your normal eating habits will be just as fast, and just as dramatic as the initial weight loss.
And that's no fun.
But why does this sudden weight gain happen?
Remember that when you are on a very low calorie diet, or a diet that is very restrictive on carbohydrates, that the carbohydrates in your muscles (glycogen stores) are extremely low.
As soon as you begin to replenish them you will gain weight at an incredible pace as the glycogen goes back into your muscles, and along with that you will also gain three times as much water as the glycogen you get back.
Because remember, for every ounce of glycogen you have, you store three ounces of water.
And this water and glycogen is really heavy, so it will show up on your scale.
Keep in mind that this weight gain may be shocking, but it is mostly weight that no one can see. So although it's kind of scary, it really does not matter in the mirror.
What does matter is the fact that if you've been on these kinds of diets for any significant length of time, the diet has probably destroyed a good chunk of your muscle tissue.
Remember that muscle burns fat, and now you don't have as much.
What do you think that does to your ability to burn fat?
And what do you think that does to your ability to eat the same amount of food and maintain your weight?
That's right, you have a lower ability to burn fat, and you're likely to gain fat at a faster pace.
Does yo-yo dieting sound familiar?
And in addition to this problem, extremely low calorie diets can severely slow down your metabolism beyond just losing muscle.
Your body adapts very quickly, and when it realizes that you're not giving it enough food it starts to panic and begins to conserve energy as a defense mechanism.
Basically, your body slows down it's metabolism as a direct response to extremely low calorie diets.
Sow now we have an even bigger problem to compound the problems we already had.
To summarize...
-We have a body that didn't have any glycogen stores
-And we've destroyed a lot of our muscle tissue
-And now we have a slowed down metabolism
-Which means we can't eat as much food as we used to or else we'll probably gain weight.
As you can imagine, we've put ourselves in a very bad environment for trying to maintain any type of weight loss. And this is probably one of the biggest reasons why people have so many problems with keeping their weight off.
In summary, extremely low calorie diets or diets that severely limit your carbohydrate intake often do these things:
-Give you rapid weight loss that you can't see in the mirror (glycogen, water)
-Destroy muscle tissue
-Slow your metabolism
And when you go back to your normal eating habits, these things often happen:
-You gain back the weight you lost as quickly as you lost it
-You probably gain back more than you lost because you destroyed muscle and damaged your metabolism.
Now we know what happens when we go on these extremely low calorie diets and carbohydrate restrictive diets, and why the weight loss is "fake."
And we also know that this "fake" weight loss can also cause you to gain back more weight than you lost originally because this "fake" weight loss can slow down your metabolism and destroy your muscle tissue.
Alright... but what can we do to prevent this from happening?
The solution may be simpler than you were expecting...
You can avoid these negative side effects first and foremost by making sure you are eating enough food, so you don't damage your metabolism.
Eating enough calories (food) is the key here.
Food is the key because when you drop too low in calories (food) your metabolism slows down, and you begin to destroy your lean muscle.
Eating the right amount of calories is the most important factor to looking great and losing the right kind of weight.
And if you want to take your weight loss to the next level, you can see even greater results by making sure you have enough protein in your diet.
Protein is the building blocks to muscle, and when you give your body enough protein, it will help your body hang on to as much lean muscle as it can because you are giving your body what it needs to keep your muscle around.
With calories (food), there really is a fine line between being too little and too much. And each person is different.
That's actually another reason why a lot of these "popular" diets are really bad. They simply don't take YOU into account. They just engineer a diet for the average person, and they just assume that you are that "average person."
Because most diets don't tailor their plan around YOU, they simply won't work for YOU, unless you get lucky and fall into the definition of the diet creator's "average person".
There's such a fine line between losing and gaining weight.
You have to make sure you don't eat too little, and make sure you aren't eating way too much.
You really need to find the right number for you. Not the "average person."
So how do we find your number?
First let me say this...
If your diet is not asking you these questions before giving you a recommendation on how to lose weight, then you're probably not going to want to use that diet.
These are the questions that will determine how many calories you need to lose weight that you can actually see in the mirror:
-How old are you?
-How much do you weigh?
-How tall are you?
-What is your gender?
-How active are you?
It seems simple, but I bet you've never been asked those questions before starting a diet... but you really do need that information to recommend anything that will work effectively for you.
"Prescription without diagnosis is malpractice." (Think about that quote for a bit.)

But, really these are really the two biggest factors...
1.) Get your calories right. Make sure you aren't eating too little or too much food.
2.) If you want to turbo charge your visible weight loss, make sure you're eating enough protein.
Finding out your optimum protein level also depends on your goals, what you want to look like, and how much muscle mass you want to retain.
Most diets won't ask you those types of questions.
The fact is that most diets are just trying to be a one size fits all solution.
The only way they can make it appear like their diets work is if they just give you a really low calorie, or really restrictive diet. That way they know they'll at least get that quick "fake" weight loss to trick you and get you hooked.
Even if the diet isn't really working, and you're not seeing any results in the mirror.
Here's something to think about...
Notice that we did not talk about specific foods, such as whole wheat bread, salads, fruits, fast foods, etc?
We didn't talk about them because the truth is, specific foods don't matter as much as you might think.
Even eating "junk food" does not matter in moderation, and yes you can lose weight while eating "junk food" or even candy. (It may not be the healthiest thing to do, but that doesn't mean you can't do it and still lose weight.)
It's probably one of the best kept secrets in the diet industry.
The concepts we talked about in this post were all about eating enough calories, and not restricting carbohydrates.
And now that we've started to understand that you can eat more calories, and don't need to eliminate specific things like carbohydrates, or fat out of your diet.
You may begin to realize that this opens up a lot of possibilities...
-You can eat protein.
-You can eat fat.
-You can eat carbohydrates.
Did you know that these three categories (protein, fat, and carbohydrates) are the building blocks to all foods?
All foods have at least one of these, if not two or all three of them.
What does this mean for you?
Well, it means that all these building blocks are ok for you to eat while losing weight.
And because all foods are made of these building blocks, then that means almost ALL foods are ok for you to eat.
Even while losing fat.
You just have to know how to come up with the right combination of these building blocks to help you lose weight.
I've spent over a year of my life developing a tool that not only helps you figure out how much of each building block you need to lose weight.
But this tool figures out the right numbers for you based on who you are right now and what your goals are.
This tool also lets you pick the foods you want to eat, and it figures out how to create a diet for you using the foods you chose.
Yes you can eat more use it to eat all organic, vegan, raw foods, or even a diet based entirely on fast foods, or candy it's your choice. And I'll be perfectly honest with you, this software program is not for everyone. Some people will love it, and others will choose not to use it. But either way it's at least worth checking out.
I've named this tool OK-Cal.
And OK-Cal actually asks you the right questions, and ensures that you get enough calories, and if you want it will help you get the right amount of protein too.
OK-Cal figures all of this out for you, based on who you are, and what you want to eat.
It's your choice, and you can have a custom tailored weight loss diet created just for you every day based on the foods YOU choose.
100% organic, or 100% fast food, it's your choice. OK-Cal has the technology built right in to handle almost any food preference.
Wishing you great success and happiness in 2008.


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For your free diet programs created by OK-Cal just click here. And for more free dit and fitness advice visit YummyFitness.com today.