Free Weight Loss Plans

As the New Year approaches, the quest for fitness is on and a lot of people are getting on the band wagon. Some people start a diet or weight loss plan to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and healthy. For this reason, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

But you do not  have to go to the gym or the spa or any fitness center and spend big sums just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow.

So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins’ New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict’s Diet by Drs. Heller. This diet plan advocates low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. “Reward” meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor. Restrains fat intake. One is given a “fat” budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the “glow” foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.

Eat Right for Your Type. Interesting because it is based on the person’s blood type. recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, pseafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.

The GI Diet – Do You Want To Be Fighting Fit?

Countless people, no doubt, have heard of the GI diet and assumed it has something to do with GI Joe, the fictitious American soldier of television cartoon fame – or less flippantly but still inaccurately they imagine it has some connection with the American troops of World War II, where the abbreviation “GI” stands for either Government Issue, General Infantryman or Galvanised Iron depending on whom you listen to. This is a common misconception, but a misconception nonetheless. The term GI in reference to a diet applies to the “Glycaemic Index” of different foods, and the theory that judging foods by their Glycaemic Index can allow the dieter to lose weight and live a more healthy life.

A food with a high GI will break down very quickly in the digestive system, as a result releasing glucose into the bloodstream and providing what is commonly known as a “sugar rush” – a short-term boost that will give a person a sense of energy and well-being. A low GI means that a food will break down slowly, giving slow-release sustained energy throughout the day, and will therefore not have the common “crash” effect present when a sugar rush expires and leaves the person with an energy debt, feeling shaken, tired and often depressed.

The GI diet was developed by research scientist Dr. David Jenkins nearly 30 years ago at the University of Toronto, and came about as a result of a study into which foods would help diabetics control their blood sugar level. The Glycaemic Index is concerned with how quickly the energy is released into the body, and the higher GI a food has, the quicker it is broken down in the digestive system. Thus a food with a low GI is considered a good thing.

Foods with high GI include corn flakes, croissants and white bread – traditionally breakfast foods which are considered to kick-start a person’s metabolism. Adherents to the GI diet point out that these foods may get the day off to an energetic start, but are partially responsible for a mid-morning “crash” which can leave you hanging on waiting up to two hours for lunch to top up your energy levels. It is generally held that a better option is to eat fruit or grainy breads for breakfast, as their lower GI will keep a steady level of energy going for most of the day.

The Atkins Diet – Curb The Carbs And Watch Weight Fall Off

The early part of the current millennium saw a huge, and fairly short-lived, obsession with “low-carb” diets based on the principle that the real enemy in the war on weight gain was carbohydrates. The most famous of these diets, and the most lucrative for its representatives, was the Atkins diet. If someone visited your house in the earlier years of this decade and politely declined your offer of a sandwich, the most likely next sentence out of their mouth would have been “I’m on the Atkins”. No further explanation was necessary. You couldn’t move for newspaper articles analysing the Atkins diet.

The diet was developed by and named for the US physician Dr Robert Atkins, based on his theory that too many diets concentrated on saturated fat as the major problem causing weight gain and heart disease and that a more beneficial diet could be built around the principle of cutting out refined carbohydrates (such as sugar and flour) and “trans fats” (unsaturated fats with no real nutritional value, used for their greater durability and their usefulness for baking). All these technical points tended to get brushed aside, though, as the Atkins diet had a few more headline-grabbing properties.

Chief among these properties was the fact that Atkins allowed for a liberal amount of all meat products which, as a consequence, led to a great number of people deciding that they could happily go on a diet – and quite happily give up on bread – if in so doing they could eat sausage, bacon and egg for breakfast every morning and eat steak every night. Though this wasn’t a particularly wise approach, and indeed was not advised by Atkins, the more scientific side of the Atkins Nutritional Approach (to give it its full name) didn’t fit into the headline-and-short-article approach favoured by mass media outlets.

A heavily technical approach to the Atkins Diet certainly bore results and saw weight loss, with losses of up to ten pounds a week not uncommon. But the process of ketosis, which drove the weight loss in this approach, led to bad breath, body odour and in some cases the sparse growth of thick black body hair, and the pick and mix approach taken by some adherents proved incompatible with weight loss. Atkins Nutritionals, the company founded by the doctor, filed for bankruptcy in January 2005.

Get In The Zone

The Zone diet is another diet that works by assigning limits to different food groups, meaning that the dieter needs to prioritise and balance their eating habits. It differs somewhat from diets such as the Atkins and GI diets in that certain foods are not strictly proscribed or discouraged, but instead a quota is assigned based on which out of three different groups they fall into, or more accurately which of three “zones” the foods take their calories from. The “Zones” are essentially three different nutritional values, all of which play a part in dieting at some level. The three selected zones are carbohydrates, proteins and fats.

The diet was developed by the Californian biochemist Barry Sears, after he became aware that the men in his family were disproportionately prone to heart attacks. Fearful that he would die from an attack like his male relatives, Sears drew on his knowledge to create a diet that would significantly reduce all risk factors and allow him to break the tragic cycle. The diet that he created is based on a ratio or quota system which recommends that the adherent takes their calories from carbs, protein and fat, with a percentage value assigned to each. Specifically, 40% of calories should come from carbohydrates, with 30% each coming from the other “zones” – thus no one source has a dominance and the dieter can benefit from a balanced diet.

Independent studies comparing different diets have reported that as far as set diets go, the Zone has a high success rate, with weight loss being significant but measured, and fat loss being accompanied by a simultaneous gain of muscle mass. Additionally the adverse effects reported most often by dieters, such as fatigue and hunger, were rarer than with other diet plans and, where they were reported, greatly reduced. Conversely there are those who point out that little study has been done into the long term effects of the diet, and that it over-emphasizes protein in a person’s diet – which critics say could be more likely to cause heart attacks than prevent them.