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For over thirty years, the Mayo Clinic has been combating the rumor 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...

The Real Mayo Clinic Diet

The Real Mayo Clinic DietFor over thirty years, the Mayo Clinic has been combating the rumor 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. Summary: 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. Basic Recommendations: The Seven Basic Rules 1. Eat more fruit and vegetables. 2. 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 Specifics by Food Group Carbohydrates 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. Recommendation: 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. Cholesterol 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. Recommendations: Limit intake of cholesterol to no more than 300 milligrams daily Fat One of the most concentrated sources of energyfathas 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. Recommendation: Aim for 20 to 35% of daily calories from fat. Focus on vegetable oils, nuts and fish oils rather than most animal sources. Fiber Fiber is the bulky part of vegetables. There are two types of fiber - soluble and insoluble. Your body needs both. Fiber is derived from bran, oats, wheat, green vegetables, apples and other fruits. Recommendations: 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: 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. Recommendations: Between 10 and 35% of your daily caloric intake should be from protein-rich sources. 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. Heres an example of what your personalized plan could look like: Subject: Female, 225 lbs, 5 ft 6" Recommendations: Daily calorie goal for weight loss: 1200 calories Sweets and extras: up to 75 calories daily Fats: 3 servings Protein/Dairy: 3 servings Carbohydrates: 4 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. Energy density? 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 [*_*] Diet.

Weight Loss Diary, Day 1

Weight Loss Diary, Day 1

Weight Loss Day by Day Diary:Day 1: Sunday February 5, 2006.In response to an email I received from a reader I have taken up her suggestion to share my next weight control program by publishing my weight loss diary in article form for everybody to follow.Ill start with a few personal details that will give you a guideline to make comparisons with your own progress.- My height is a fraction over 6 feet. (1.83m)- My current weight is 197 pounds (97.5 kilos)- My target weight is 180 pounds (89 kilos.)- My age is 65.- My physical condition is basically sound but I do suffer from osteo-arthritis in both ankles. The left is severe the right isnt much of a problem.I guess the reason for coming clean on those personal details is to make the point that age or physical condition is a factor. Younger, fitter people will find this easier.I have used this system to control my weight for close to thirty years now and it has never let me down. I use a very scientific measuring gauge known as a waistband. When it gets tight I need to lose some weight, when it goes slack I go back to my normal routine. Usually I only allow my weight to go over by 10 pounds (4.5 kilos) before taking action. This year it has soared due to a very busy January that flew past so quickly I barely noticed it leaving my Christmas weight gain to get worse. Now I have to lose 17 pounds (7.65 kilos) and that is what makes it more interesting and worth sharing the experience with you.You will notice from the above paragraph I have no doubt that I will lose it and this is an important part of the "weight loss" mindset. If this is the first time you have attempted this system you will have to complete the first few goals to prove that you can do it; after that you will have the same degree of confidence that I have.The first thing I must do is set goals. Adherence to and achievement of goals is the basic difference between winners and losers. Here I must be honest and tell you that 17 pounds seems like a mountain to me and I know that it will take me 17 weeks to successfully dispose of it. Hence I will not even look at losing 17 pounds as my initial goal. My goals are listed below:- At the end of week 1 I will have abided by my goal of dropping one item of food from my diet each day without cheating. I will lose one pound (450 grams)- By the end of week 2 I will have increased my walking/exercise periods from 10 minutes on Monday, Wednesday and Saturday to 12 minutes each session. I will have lost 2 pounds.- By the end of February I will exercise Monday, Wednesday and Saturday for 15 minutes each time. My weight will be 194 pounds (96 kilos)That is enough for now: I will update my goals as I go along. As you can see my weight loss goals are simple and within reach without too much effort. Why? Because we must all start training our minds to achieve our goals. If I set a goal to lose 10 pounds in one week and I only lose eight I will look upon myself as a loser and soon give up. To be of use goals must be achievable or they will soon cease to function for us. - I have entered my first three goals in my diary and tomorrow we start in earnest.You can follow this diary via RSS, your favorite article site or at my website in the news blogs section.This article is copyright David McCarthy 2006.

Losing Weight Is As Easy As 1,2,3,4 with Dr. Fitness and the Fat Guy

Losing Weight Is As Easy As 1,2,3,4 with Dr. Fitness and the Fat Guy

This week's four tips include suggestions in each of the four elements you need to work on in order to achieve your health, fitness, wellness and weight loss goals: (eating right, exercise, support and accountability).1. Good Eating TipNext time you order pizza for yourself or your kids ask for half the cheese. Youll barely notice any taste loss. But what you will lose is tons of calories and a whole lot of grams of saturated fats. Pizzas doesnt have to be left off weekly menu anymore. 2. Making Exercise Safe and FunIn order to lose weight you have to become more active. Most people do anything to avoid moving their bodies. And society is an accomplice. You can pick up food, a prescription, your clothes and your kid without leaving your car. In President Bushs new Healthier US initiative (http://www.healthierus.gov) he suggests walking for 30 minutes each day. Even if you have to break it up into 10-15 minute chunks. Not only will you burn 200-300 calories, you can walk with your family and increase your quality time as well. Move family time away from the TV and onto the street. 3. Maintaining Your Support SystemIf youre the type of person who feels guilty about things, great news. You can use that emotion to help you lose weight. Heres how. Exercise with a partner. But before you start make a pact that you will not let the other person down and you will pick them up should they start losing interest. Its much easier to let yourself down then another person. You wont do it, because youll feel guilty if you do. 4. Accountability ToolsA food diary is a great way to keep track of what you eating and when. Keep track of what you consume on an hourly basis throughout the day. If you do this for 2 weeks you will see exactly where those extra calories (and thereby those extra pounds) are coming from. Also, dont forget to keep track of what youre drinking.

Is A Low-Carb, High Protein Diet really Effective for Weight Loss?

Is A Low-Carb, High Protein Diet really Effective for Weight Loss?

You may have heard that to increase muscle and to lose weight you need to increase your protein intake. When I first heard that I thought...wait a minute the same thing that is going to make you bigger is supposed to make you 'smaller'...I asked the trainer this question and he looked at me dumbfounded but it left me to thinking..."besides sounding absurd, will this method actually be safe?"Although we all know we require a certain quantity of protein every day to be healthy and because of propaganda to this effect, a lot of people view the daily consumption of high-protein foods such as meat and dairy as highly beneficial. However, judging from the failure of most if not all the people I have personally known attempting to lose weight on a high-protein, low carb diet, it may be time to revise our ideas about protein.From what I have seen (upwards of six cases I have been able to observe among friends, family and co-workers) it will be safe to answer the question heading this article with a simple No!Not only is a diet high in protein NOT the best at all for weight loss, according to many naturopaths, such a diet may even be detrimental to ones overall health.Because of its complexity, excessive protein along with fatty foods are the most difficult foods to digest and tend to leave one tired all the time. Moreover the common putrefaction of protein while being digested creates many acids in the body and has been known to lay the foundation for cancer.This is not to say that proteins and fats must be avoided, quite the contrary, what should be the goal in consuming these foods should be taking in exactly what the body needs and no more. The Max Planck institute has proven that, considering that the body recycles most of its protein for its own needs, 25g of protein a day is more than enough.According to T.C. Fry, a well known Naturopath and pioneer in drugless healing, there are several cultures such as the Caribbeans, who subsist on a Manioc-based (root-vegetable) diet and get about 12 g of protein a day. Quite similarly, an aboriginal tribe living in the Mountains of Hagen was discovered to live on about 80-90% of their diet being Sweet Potatoes, the rest mostly leafy veggies, bananas and the like. While I lived in Nigeria for 17 plus years, most people hardly ever even consumed milk or cheese (they were too expensive) and families strictly rationed the consumption of animal flesh to about the size of medium size lemon per person every other day. All these groups of people, with their root vegetable diets are obviously in great health, accomplishing great physical work.Moreover, Mothers milk, which for a time is a babys perfect food, has about 1-2 % protein content. (Only fruits and veggies resemble it in their composition) Any reasonable person will be able to deduce that a growing baby needs more protein than a full-grown adult, yet human babies, just like with our distant cousins: the Apes in the wild, do just fine on breast milk and on the subject of apes who share about 98% of our DNA, do you know the Gorilla, the strongest primate, has been known to bench press upwards of about 4000 pounds! What does this creature live on? According to Dr. George Schaller and Dian Fossey, two great primatologists, this powerful relative lives on mostly fruits and leaves. Now, considering all the factors above, when it comes to the right diet for weight loss, I would recommend a Mucus-less or Mucus-poor (raw and cooked fruits and veggies) over any other mere fad in the quest of attaining fitness and health. Of course, if the consumption of animal flesh must be continued, I would also advise that it be done at a minimal quantity and only one kind of animal flesh every so often.In my opinion, consumption of fresh home-made salads, mono-meals of fruits, snacks on dried fruits such as dates, a few nuts and maybe even a short juice fast, as a choice for a diet (along with some form of exercise) will be the best path to attaining safe and healthy weight loss.

Dieting - Lose Weight Healthy

Many of us are constantly in a battle to lose weight, and a lot of us want to discover a diet where we can "lose weight" and lose weight fast. Not looking at how to lose weight healthy. Dieting is a very hard thing to do. First you must commit yourself to modify the diet or current way you eat, which if not an easy task. Statistics on dieting are not good, so how can we find a diet that is easy and will lose weight and lose weight healthy.There are many good diet plans out on the market today. The South Beach Diet is a very popular healthy "diet plan" , there is the Negative Calorie Diet, which in my opinion is also a healthy way of eating. There is also theIdiot Proof Diet Plan which is exactly that, and is a healthy plan.One crucial aspect of dieting is to burn fat but also feed muscle as you dont want to lose weight and have a lot of flabby skin.Here are some important tips on dieting:1.Do not ever skip breakfast, your breakfast gets your metabolism going, especially after a good nights sleep. Eat a healthy diet, like whole grain cereals, protein based foods that are low in fat, lowfat yogurt, etc.2.Drink plenty of water, for one drinking a lot of water keeps you feeling full and less hungry, drink less soda and coffee and definitely less alcohol as all of those can add significant calories to your daily intake.3.Make sure you watch your carbohydrate and calorie intake. Make sure you keep track of your intake. Carbohydrates need to be kept low, as well as eating good carbs such as fruits and vegetables, stay away from your refined sugars, flours and processed foods.4.Take your time, dont try to rush losing weight, lose weight healthy means lose weight slow, plus if you do it the right way, you will keep the weight off. Many people who weight loss to rapidly, as soon as they shift their eating habits back they put the weight back on quickly and usually a lot more weight than they originally lost. What happens when you "weight loss" to rapidly your metabolism will slow down, it slows down the rate we burn energy to survive. A resistance is built up which is called homeostasis, for example when our body heats up, we sweat, which is the response designed to cool down, this is homeostasis. The same principle happens when you weight loss, but when you weight loss to rapidly you will lose body fluid and muscle mass instead of burning the fat.You should also take a regimin of vitamins and minerals. This will boost your energy and your metabolism. To weight loss healthy, you must eat good foods, not just basing them on the caloric or carbohydrate content, and you must do some sort of exercise.If you follow most of these weight loss tips, you can weight loss, weight loss healthy as well as keep the fat off.

Strategic Weight Loss

One of the first things that you'll do when you decide to lose weight is to set a goal weight. For most, that goal will be their 'ideal weight', but for many, that 'ideal weight' may be exactly the wrong weight for them to be aiming for. Years of dieting or being overweight have the physiological effect of moving the body's concept of the 'ideal weight' from what is truly considered ideal. The 'set point' is the weight at which your body naturally feels most comfortable. If you've been overweight for a very long time, or if you've consistently 'yo-yoed', your body may respond to your initial weight loss by lowering its metabolism because it believes that you are starving to death. This slowing leads to discouraging plateaus that often knock people off their diets entirely, and lead to regaining all or part of the lost weight. Instead of aiming for an 'ideal weight' that calls for you to lose weight steadily for months or even years, many experts recommend aiming for shorter-term attainable goals. Since the bulk of diet research shows that most dieters lose weight steadily for about 12 weeks, then hit a plateau, that's the number that they suggest you aim for. The strategy that many have found works best for them is one of alternating periods of weight loss and maintenance, each lasting 8-12 weeks. Choose a realistic amount of weight that you can lose in 8-12 weeks. Figuring that the most reasonable and healthiest weight loss rate is 1-2 pounds per week, 30 pounds in three months is not unreasonable. Diet until you reach that goal, or for 12 weeks, whichever comes first, and then switch to a maintenance diet. Why switch to a maintenance diet at that point? In part, you're giving yourself a 'breather', a break from more restrictive eating. The other part, though, is that you're re-educating your body and letting it establish a new 'set point'. Once you've maintained your new weight for 8-12 weeks, set another weight loss goal, and move back into weight loss mode. By giving your body a break from 'starvation', you'll have overcome its resistance to losing more weight, and be back to dieting for 'the first two weeks' - the weeks that most people lose weight more rapidly. You'll also be giving yourself a chance to 'practice' maintaining your new, healthier weight. Researchers have found that more than half of the dieters who take off significant amounts of weight do not maintain that weight loss once they go 'off' their diet. By practicing weight maintenance in stages, you'll be proving to yourself that you CAN do it, and removing a powerful negative psychological block. This will work with any long-term weight loss diet, no matter the focus. You'll find it much easier to do if you choose a diet that has concrete 'phases', like the South Beach or the Atkins, since the weight loss and maintenance phases are clearly laid out for you to follow. Regardless of the diet you choose, though, by alternating between weight loss phases and maintenance phases, you'll teach yourself and your body how to maintain a healthy weight.

Summary

For over thirty years, the Mayo Clinic has been combating the rumor 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...