Vegeterian Diets --Let Me Count The Ways There are several types of vegeterians: Lacto-ovo-vegetarians eat plant foods, milk, milk products and eggs, but avoid flesh foods (meat, poultry and fish). Lacto-vegetarians eat plant foods, milk and milk products, but avoid eggs and flesh foods. Ovo-vegetarians eat plant foods and eggs, but avoid milk, milk products and flesh foods. Pesco/pollo-vegetarians eat meats like seafood and chicken, but do not eat other meats, such as beef, lamb, and pork. Total vegetarians, also called vegans, eat plant foods only. Read the Source Article |
Weight Loss -- Comprehensive Review of
Effective Weight Loss Plans
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August 19, 2009 (Updated September 5, 2009)
By Susan M. Callahan, Associate Editor and Featured Columnist
Weight loss has become a national obsession. We are a nation on a
perpetual diet. And with good reason. The Centers for Disease
Control estimates that over 66% of all Americans are overweight. A
full 1/3 of Americans are technically obese. With the bombardment of
information on weight loss in the market today, it's become increasing
difficult to sort through the various claims of weight loss plans. Which
kind of diet works best for fast weight loss? Low-carb? Low-fat?
Something else? And does counting calories really matter anymore?
To find out, we've combed through research studies from universities
and government agencies around the world to come up with the list of
those weight management tools and plans which actually have helped
people to lose weight, and keep it off, over a long period of time. Only
those weight loss tools with proven results in helping you to lose
weight ---and keep it off--have made our list.
Weight loss alone is not a healthy goal, of course. We have carefully
avoided including the diet-of-the-moment quick fix solutions which
have yet to be tested thoroughly by medical research, such as acai
berry diets and so-called "master cleanse" or cayenne pepper
cleanses and fasts. Here, then, is our list of the best healthy weight
loss tips, plans and management tools we could find, based on medical
research:
1. Keep a Food Diary/Journal What You Eat. Keeping a food diary to
write down what you eat works. A 2008 study by the Kaiser
Permanente Center for Health Research in Portland, Orgegon found
that keeping a food diary doubles your weight loss. The reason a food
diary helps with weight loss is that many of us eat "unconsciously".
We much as we watch TV, as we walk during lunch. We eat on-the-go.
We nibble as we wait between meals. It adds up.
In the Kaiser Permanente study,all the participants were asked to
follow heart-healthy diets and to exercise moderately. But " those
who kept daily food records lost twice as much weight as those who
kept no records. It seems that the simple act of writing down what you
eat encourages people to consume fewer calories.", according to lead
researcher Dr. Jack Hollis.
2. Calories Do Count. In a landmark study lead by the Harvard
University School of Public Health (known as the POUNDS LOST
study), 811 overweight and obese adults aged 30 to 70 were
assigned to one of four diets, and asked to record their food intake in a
diary or an online tool that showed how intake compared with goals.
Group diet counseling sessions were held at least twice per month
throughout the two years of the study, and individual sessions were
held every eight weeks. Participants were given personalized calorie
goals, ranging from 1,200 to 2,400 calories per day, which reduced
their overall caloric intake as compared with their daily energy
requirement. All participants were asked to do moderate-intensity
physical activity, such as brisk walking, for at least 90 minutes per
week. Study participants were diverse in gender and ethnicity, with
38 percent men and 22 percent representing minorities. Participants
did not have diabetes or severe heart disease but could have had
other risk factors, such as high blood pressure or high cholesterol.
3. Low-Carb versus Low-Fat. Which diet works best for weight
loss--low carb or low-fat? The answer, it seems, depends on your
time frame.
If you want to lose weight fast--choose low-carb. Most studies have
found that low-carb diets work best in the shorter term for reducing
weight. A University of Pennsylvania Medical Center study found that
people who are severely obese (BMI of 43 or higher) lost more
weight on a low-carb diet than on a low-fat diet.
132 subjects were put on either low-carb or low-fat diets for six
months. 79 completed the study. Those on the low-carb diet lost more
than twice the weight of those on the low-fat diet. The low-carb
dieters also saw vast improvements in their insulin sensitivity and
triglyceride levels.
Other studies have reached the same conclusion. Studies of the types
of breakfast that promotes weight loss have found that eating fewer
carbohydrates at breakfast leads to greater weight loss than eating
breakfasts that are low in fat. All foods which are high in protein are
low in carbs. These include meats, chicken, turkey, fish, dairy, soy
products and, the 5000-year old "new" kid on the block, quinoa.
But if you want to lose weight ---and keep it off---better also watch
your fat. Several studies have also found that, over the long haul,
meaning a period greater than a year, you must also monitor your fat
intake to lose and sustain weight loss.
You're just getting started. Find our more valuable information on the
best choice of diets for weight loss: Ideal Breakfast to Lose Weight/
Diet and Exercise --A Simple Plan for Life / Foods That Shrink Your
Waist / Why Waist Size Matters / Quinoa-The New Superfood for
Weight Loss
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