Step 1) The first step in starting a new weight loss plan should always be consulting a medical provider and/or nutritionist. Why see a medical physician before starting new diet Identify if you have a medical condition that requires a specific diet Rule out food allergies Identify if you have any nutrient deficiencies that can be affected by diet Gain a better understanding of what a healthy diet looks like Identify exercise that is safe for you Identify hormone imbalances Step 2)  Take a look at current diet. After you have consulted with your medical provider/ nutritionist, take a look at what you are currently eating. Many providers will suggest keeping a food diary in order to gain a deeper understanding of what and how much you are eating per day. All those little snacks can start to add up if you are not paying attentions. Calorie awareness, as well as fat and carbohydrate intake, are an important part of most diets. Websites like myfitnesspal.com and caloriecount.com offer the calories in various portion sizes of most foods. When eating out it is helpful to use these site as well, meals at restaurants often contain lots of hidden fats and calories. Step 3)  Cut out the empty calories.

Rapid Weight Loss It is defined as the loss of more than 2lbs per week and is typically achieved with some combination of low calorie and/or low calorie and/or low-carbohydrate or low-fat foods in the diet, coupled with exercise. There are several different kinds of rapid weight loss plans, but some of the most popular are listed below. Low-calorie diets such as Weight Watchers and Jenny Craig Very low-calorie diets such as juice fasts, cabbage soup plan, and the 1 bite diet Low carbohydrate diets such as South Beach Diet and Atkins Intermittent fasting Rapid weight loss is appealing in that you can lose weight faster than more conservative plans. Many people who start a rapid weight loss plan have an event such as a wedding coming up that they want to look good for. It is important to recognize that rapid weight loss diets, if not cleared by a medical provider can lead to medical emergencies such as heart attacks, hormone imbalances, and even death. Slow Weight Loss: the alternative to rapid weight loss is a slow and steady weight loss plan which is defined as 1lb per week.  Plans typically instruct dieters to take your maintenance calorie intake and subtract 250-300 calories from that.

Being able to calculate the calories and grams in food is an important aspect of many diets. Many diets tell you to eat 40% protein or 15% fat, but what does that mean in terms of real food? Below is a guide to help you figure how many calories and grams of each food groups you should be eating. Recommended Read:  Recommended Meal Plan for Daily Calorie Intake (Women 50 – 55) How To Calculate Calories Based On Grams If a 5’9 healthy female is eating 1600 calories and following the paleo diet with 60 % of daily calorie intake from fats, 30 % of daily intake from protein, and 10% daily intake of carbs. 1 gram of fat = 9 calories 1 gram of protein= 4 calories 1 gram carbs= 4 calories Take the daily calories (1600) divided by 100= and you get 16 To find the amount of calories needed from fat 16x 60 (the amount of fat per day) = 960 calories To find the amount of calories needed from protein 16x 30 (the amount of protein per day)= 480 calories To find the amount of calories needed from carbs 16x 10 (the amount of carbs per day)= 160 calories How To Calculate The Number Of Grams Needed For The Same Person Take the number of calories needed from fat (960) and divide that by the number of calories 1 gram of fat totals (9) 960 divided by 9 =106 grams of fat per day Take the number of calories needed from protein (480) and divide that by the number of calories 1 gram of protein totals (4) 480 divided by 4 =120 grams of protein per day Take the number of calories needed from carbs (160) and divide that by the number of calories 1 gram of carbs totals (4) 160 divided by 9 =40 grams of carbs per day

Claim: Some people lose weight faster than others True: thanks to different metabolism rates some people will lose weight faster, but that does not mean the slower metabolism people can’t do things to increase their metabolism. Tactics such as eating spicy foods, drinking lemon water, and of course building more muscle mass are shown to increase metabolism and daily calories burned. Claim: It’s easier for men to lose weight True: In general men can lose weight faster than women, since women’s bodies are designed to hold on to fat more in order to protect their ability to carry children. Hormones such as cortisol will rise much higher in women when faced with several calorie deprivations. This doesn’t mean all men lose weight faster than all women, men and also have slow metabolisms and experience difficulty losing weight. Claim: Fidgeting helps lose weight True: Some people are “fidgeters” meaning that they are also tapping their feet or moving around in their chair, fidgeting can burn up to 300 calories a day, so these people will be able to lose weight more easily.  Interestingly enough when the body is in calorie deprivation people are less likely to fidget due to the innate desire to conserve the calories the body is consuming.

Choosing a diet that is effective and sustaining is the key to a successful weight loss program. Unfortunately many of the diets that are advertised promise a lot, but often deliver very little in terms of nutrition and outcome. Some of the diets may even have an opposite effect and cause you to gain weight, or will be effective at first but lead to long-term health issues down the line. It is time to put the record straight on the ‘6’ trendy diets that are at the forefront of many fitness and glamor magazines; low-calorie diet, VLCD, low carb diet, gluten-free diet, paleo and reverse dieting. We will focus on the key benefits and some downsides (if any) of each diet: 1) Low-calorie Diet A low-calorie diet is often referred to as a ‘calorie restricted diet’ and it is a favorite of slimming celebs all over the globe. It is a very basic approach to weight loss and works on the principle that if you reduce your calorie intake, then you will lose weight. Around 1200 calories for a woman Around 1400 calories for a man It is estimated that someone on a low calories diet will lose 2-3 pounds per week.