The Paleo Diet (Caveman Diet)

Nutrition science continues to reveal new findings - almost daily - about healthy eating. However, some experts say all we need to do is eat like our stone age ancestors to be healthy.
The Caveman diet, also called the Paleolithic (or Paleo), Stone Age, Hunter Gatherer or Warrior Diet, is a plan based on eating plants and wild animals, similar to those cavemen are presumed to have eaten around 10,000 years ago.
Why turn back the hands of time and eat that way? The premise is that our bodies are genetically programmed to eat like our Paleolithic ancestors.
Proponents claim it's the biologically appropriate diet that suits us best, with the proper balance of nutrients to promote health and reduce the incidence of chronic diseases.

Paleo (Caveman) diet: What supporters say

Eating like our ancient ancestors, is healthy says Professor Loren Cordain, author of The Paleo Diet. He says: "Clinical trials have shown that the Paleo diet is the optimum diet that can lower the risk of cardiovascular disease, blood pressure, markers of inflammation, help with weight loss, reduce acne and promote optimum health and athletic performance."
Supporters of this nutritional approach have published papers and books and created web sites, to promote it. They argue that today's typical Western diet is responsible for the epidemic levels of obesity, heart disease, diabetes and other health problems.
The Paleo or Caveman diet is not without controversy. Some nutrition experts assert that humans have adapted to a broader diet, including whole grains, dairy products and legumes. Others question the evidence for the diet’s evolutionary logic.
Even though grains and dairy seem healthy, Professor Cordain says our "genome has not really adapted to these foods, which can cause inflammation at the cellular level and promote disease".

The Caveman diet: What you can eat

The diet is based on the foods that could be hunted, fished and gathered during the Paleolithic era - meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruits and berries.
However, a true paleolithic diet is impossible to mimic because wild game is not readily available and most modern plant food is cultivated rather than wild and meats are domesticated.
At best, you can eat a modified version of the original diet that's gluten-free and includes lean meat, organ meats, fish, poultry, eggs, vegetables, fruit and nuts.
You won’t find any dairy, grains, sugar, legumes, potatoes, processed oils or any foods that were grown after agriculture started.
On this diet you'd skip salt and any drinks other than water, coconut water or organic green tea.
You can satisfy your sweet tooth with raw honey or coconut palm sugar, but only in limited quantities.
Some versions of the plan encourage fasting, eating raw foods and eliminating "nightshade" vegetables (tomatoes, aubergine).
Some plans allow a little flexibility, like adding some processed oils from fruits and nuts, such as olive and flaxseed oil.
Supporters suggest eating organic plant foods, wild-caught fish and grass-fed meats because they're closer to the nutritional quality of the foods of our ancestors.

The Caveman diet: How it works

Supporters of the Paleo diet say people are genetically programmed to eat like cavemen did before the agricultural revolution. They also say it's a way to cut the spiralling cases of obesity, diabetes, heart disease and other chronic conditions.
That's because a diet rich in lean protein and plant foods contains fibre, protein and fluids that work together to satisfy, control blood sugar and prevent weight gain and type 2 diabetes.
You may not need to eat this way all the time. According to Professor Cordain, eating like our ancestors 80% of the time offers health benefits. He suggests trying the diet for two weeks to see if you feel better on the plan.
The plan also encourages people to be physically active on a regular basis. After all, hunter-gathers had active daily lives seeking food, water and shelter.

The Caveman diet: Experts' views

Nutrition experts have been clamouring for years for a cleaner diet based on whole foods, lean meats, fruits, vegetables and less sugar, sodium and processed foods.

However, they also typically include low-fat dairy, legumes and whole grains, based on the wealth of research that supports the role of these foods in a healthy, well-balanced diet.

Dr Áine O'Connor, nutrition scientist with the British Nutrition Foundation tells us: "The Paleo or paleolithic diet has some positive aspects in that lean meats, fruits, vegetables and foods containing less sugar and salt are encouraged, but it has limitations, namely by excluding certain food groups such as milk and dairy foods, which can lead to nutrient deficiencies in the long term.
"Overall, the Paleo diet is not sustainable due to lack of variety and the potential for nutrient deficiencies."
The British Dietetic Association refers to the Caveman diet as a fad diet. It says it comes in several variations but, in general, is based on eating one main meal per day between the hours of five and seven in the evening, when hunters are thought to have come back with the goods. The remainder of the day involves grazing on foods such as nuts and dried fruit.

It says the key to losing weight and maintaining weight loss long term is having regular meals and cautions that nuts and dried fruits, though high in nutrients, are also high in energy (calories) that can add up.
David Katz, author of Way to Eat, says eating more foods direct from nature is far better than the diet most people typically eat, but adds: "How the Paleo-type diet compares in terms of long-term outcomes to an Asian, Mediterranean, vegan or other optimised diet, we just don’t know."

The Caveman diet: Food for thought

A diet that includes whole, unprocessed foods is the basis of most healthy diet recommendations, but so are whole grains, low-fat dairy and legumes.
Including these food groups will help meet nutritional needs and contribute to a well-balanced diet plan. You can satisfy dietary requirements without these foods but that requires careful planning and supplementation.
If the Paleo or Caveman diet appeals to you, consider supplementing the plan with calcium and vitamin D after speaking to your GP or a registered dietitian.
Eliminating all grains, dairy, processed foods and sugar will probably lead to weight loss but it may be tough to follow this plan long term due to the diet's restrictive nature.


 

By Kathleen M. Zelman, MPH, RD, LD
WebMD Feature

Medically Reviewed by Dr Rob Hicks

Kathleen Zelman is director of nutrition for WebMD. Her opinions and conclusions are her own.

 

SOURCES:
Heather Mangieri, MS, RD, American Dietetic Association spokeswoman; owner, Nutrition Check Up.
Keith Ayoob, EdD, RD, associate professor, Albert Einstein College of Medicine.
Dr David Katz, MPH, director, Prevention Research Center, Yale University School of Medicine; author, What to Eat.
Loren Cordain, PhD, author, The Paleo Diet; professor, Colorado State University.
Eaton, S. Proceedings of the Nutrition Society, February 2006; vol 65: pp 1-6.
The British Dietetic Association.
Dr Áine O'Connor Nutrition Scientist, The British Nutrition Foundation.

Reviewed on January 11, 2012

© 2012 WebMD, LLC. All rights reserved.

 

10 diet rules meant to be broken

Some food dos and don'ts are best ignored, experts say.

WebMD Medical Reference

Medically Reviewed by Dr Rob Hicks

Do these diet truisms ring any bells in your mind?:

• Don't eat before bedtime or you'll gain weight.
• Missing meals will help you lose the pounds.
• If you want to stay on a diet, eat at the same time every day.

Experts say these are among dozens of silly food 'rules' we often try to follow to the letter. Some are half-truths, some are complete myths, and some are clearly more harmful than others, but most of them won't help you lose weight or make dieting any easier.

10 food rules to ignore

 

1. Eating at night will pile on the pounds.
It's the total calories you consume over a 24-hour period - and more often, over a week - that causes you to gain weight, and when you eat those calories doesn't matter. That said, because you may be more tired at night, your resolve may be lower, so you may tend to eat larger portions, or more high-calorie foods, than you would during the day. But as long as you keep an eye on calories and portion size, feel free to set your hunger alarm to the time that suits your lifestyle.

2. It's best to eat at the same times every day.
Eating when you're hungry rather than when the clock says it's time to eat is a better strategy than eating at the same time every day. While it can help to keep some consistency to mealtimes, forcing yourself to eat when you're not hungry - or forcing yourself to wait when you are - only makes it harder to stick to your diet. If you must eat at a certain time,  for example, during a set lunch break at work - cut yourself some slack the rest of the day and eat only when your stomach says it's time.

3. Dieting with a friend always makes weight loss easier.
No one doubts that companionship and common goals can pay off for dieters. But there are some instances in which the buddy system may work against you and your friend.
If one friend fails and the other doesn't, it could upset the balance. Also if one friend falls off the diet wagon, the other may follow suit. Ultimately, weight loss is a personal journey. If you find it's easier with a friend, remember to compete only against yourself - not each other.

4. Dietary fat keeps you feeling full longer, so you'll eat less.
This was a well-accepted food rule for many years but new research has challenged this logic. It has shown that while fat does take longer to digest, it's actually the least satiating of any food group so it won’t help you control your appetite. The foods likely to stave off hunger the longest are protein foods, followed by carbohydrates, then fats.

5. When you disrupt your diet, you might as well wait until the next day to get back on track.
Nothing could be farther from the truth. Every meal matters, so if you ate a big piece of birthday cake at lunch time, you can still get back on track with your next meal. You don't have to have a full day of healthy eating in order for it to count.

6. Refusing food at a party or when visiting is rude.
If you had diabetes, or a severe food allergy to something, you wouldn't think twice about turning down food you weren't sure of - and you should feel that same sense of priority in turning down a food that you know will disrupt your diet - most people will understand.

7. Missing a meal every now and then will help you lose weight.
Missing a meal means you will be so hungry at the next meal that you are likely to overeat, say experts.  Not only that, missing meals can actually help lead to a slowdown of your metabolism, meaning you'll burn fewer calories.

8. Bread is fattening, nuts are fattening, pasta is fattening.
It's not what you eat that contributes to weight gain, it's how much you eat that matters most.
Whole wheat bread, for example, is a great source of nutrients, and it won't make you gain weight more than any other food with the same number of calories.

9. All calories are equal.
While it's true that 1,400 calories is 1,400 calories, experts say certain foods have a greater ability to fill you up before they fill you out. These tend to be fibre-rich, water-rich foods, like fruit, vegetables, and whole grains.
All calories are equal if all you're doing is counting calories to lose weight but if you care about how you are losing weight, or controlling your hunger, or the health of your body, then all calories are not of equal value.

10. If you don't clean your plate, you're wasting food.
Tying emotions to eating (like when you feel guilty about leaving food on your plate) sets the stage for emotional overeating. If you've been taught that cleaning your plate is the best way to show appreciation for a meal, consider showing your gratitude with verbal praise instead.
Food is simply a source of fuel for the body - not an emotional payoff or payment. If you don't feel right leaving the table until you've cleaned your plate, put less food on your plate to begin with.

SOURCES: Elizabeth Somer, MA, RD, author, 10 Habits That Mess Up a Woman's Diet. Abby Aronowitz, PhD, author, Your Final Diet; director, SelfHelpDirectives.com; Samantha Heller, MS, RD, senior clinical nutritionist, New York University Medical Center, USA.

Reviewed on February 20, 2012

© 2012 WebMD, LLC. All rights reserved.

Preventing Weight Gain

 

If you're currently at a healthy weight, you're already one step ahead of the game. To stay at a healthy weight, it's worth doing a little planning now.

Or maybe you are overweight but aren't ready to lose weight yet. If this is the case, preventing further weight gain is a worthy goal.

As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.

The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.

Choosing an Eating Plan to Prevent Weight Gain

So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful. To learn more, visit Healthy Eating for a Healthy Weight.
If your goal is to prevent weight gain, then you'll want to choose foods that supply you with the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level. For more, see Balancing Calories.

Get Moving!

In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. By choosing to add more physical activity to your day, you'll increase the amount of calories your body burns. This makes it more likely you'll maintain your weight.

Although physical activity is an integral part of weight management, it's also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong. To learn more about how physical activity can help you maintain a healthy weight, visit Physical Activity for Healthy Weight.

Self-monitoring

You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you'll catch small weight gains more quickly.
Ask yourself—

• Has my activity level changed?
•  Am I eating more than usual? You may find it helpful to keep a food diary for a few days to make you more aware of your eating choices.

If you ask yourself these questions and find that you've decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. Set some reasonable goals to help you get more physical activity and make better food choices.



Resource: http://www.cdc.gov/healthyweight/prevention/index.html

Top 10 Diets Review

With so many diet options to choose from it can be hard to find a weight loss plan that’s right for you. 

To help, the British Dietetic Association (BDA) looks at the pros and cons and gives its verdict on the 10 most searched-for commercial diets.

Dukan diet

The Dukan diet is a low-carbohydrate (carb), high-protein diet. There’s no limit to how much you can eat during the plan’s four phases, providing you stick to the rules of the plan. During phase one, you’re on a strict lean protein diet. This is based on a list of 72 reasonably low-fat protein-rich foods, such as chicken, turkey, eggs, fish and fat-free dairy. This is for an average of five days to achieve quick weight loss. Carbs are off limits except for a small amount of oat bran. Unlike the Atkins diet, Dukan’s phase one bans vegetables and seriously restricts fat. The next three phases of the plan see the gradual introduction of some fruit, veg and carbs and eventually all foods. The aim is gradual weight loss of up to 2lb a week and to promote long-term weight management. There’s no time limit to the final phase, which involves having a protein-only day once a week and taking regular exercise.
Pros:
You can lose weight very quickly, which can be motivating. It’s a very strict and prescriptive diet and some people like that. It’s easy to follow. You don’t need to weigh food or count calories. Apart from keeping to low-fat, low-salt and high-protein foods, there’s no restriction on how much you can eat during your first two weeks.
Cons:
At the start of the diet you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs. The lack of wholegrains, fruit and veg in the early stages of the diet could cause problems such as constipation.
BDA verdict:
Rapid weight loss can be motivating but it is unsustainable and unhealthy. The Dukan diet isn’t nutritionally balanced, which is acknowledged by the fact that you need a vitamin supplement and a fibre top up in the form of oat bran. There’s a danger this type of diet could increase your risk of long-term health problems if you don’t stick to the rules. The diet lacks variety in the initial phases so there’s a risk you’ll get bored quickly and give up.

Atkins diet

The Atkins diet is a low-carb, high-protein weight loss programme. You start with a low-carb diet designed for rapid weight loss. This lasts at least two weeks depending on your weight loss goal. During this phase, you’re on a protein, fat and very low-carb diet, including meat, seafood, eggs, cheese, some veg, butter and oils. In contrast to the Dukan diet, Atkins allows unlimited fat and some veg, such as peppers, cucumber and iceberg lettuce, during phase one. During the next three phases, the weight loss is likely to be more gradual, and regular exercise is encouraged. More carbs, fruit and veg are introduced to your diet with the aim of working out what your ideal carb intake is to maintain a healthy weight for life. Phase one is designed to help you lose up to 15lb in two weeks, reducing to 2lb to 3lb during phase two.
Pros:
You can lose weight very quickly, which can be motivating. The diet also encourages people to cut out most processed carbs and alcohol. With its diet of red meat, butter, cream, cheese and mayonnaise, it’s one of the few diets out there that appeals to men. 
Cons:
Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting out carbs and fibre. The high intake of saturated fat may increase your risk of heart disease and there are concerns that a lack of fruit, veg and dairy products and a high protein intake may affect bone and kidney health in the long term.
BDA verdict:
Rapid weight loss can be motivating but it is unsustainable. The Atkins diet isn’t nutritionally balanced. By limiting fruit and veg it contradicts all the advice on healthy eating that we have tried so hard to pass on to people. The meal choices are limited so there’s a risk many people will get bored quickly and drop out or take a ‘pick and mix’ approach.

Cambridge diet

The Cambridge Weight Plans are based around buying and eating a range of meal-replacement products with the promise of rapid weight loss. There are six flexible diet plans ranging from 415kcal to 1,500kcal or more a day, depending on your weight loss goal. There is also a long-term weight management programme. The bars, soups, porridges and shakes can be used as your sole source of nutrition or together with low-calorie regular meals. While on the programme, you receive advice and support on healthy eating and exercise from a Cambridge adviser.
Pros:
Many people on very low-calorie diets (VLCDs) find the weight loss to be sudden and quite dramatic. The meal replacements are all nutritionally balanced so you're likely to be getting all the vitamins and minerals you need albeit not from real food.
Cons:
Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. The hardest part of the plan is sticking to it. Giving up normal meals and swapping them for a snack bar or a shake can be boring and feel socially isolating. This isn’t a plan you can stick to in the long term.
BDA verdict:
You need to like the meal-replacement products to stay with the plan. Rapid weight loss can be motivating but it is unsustainable. A VLCD that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. If you are eating fewer than 600 calories a day, you should have medical supervision.

South Beach Diet

The South Beach Diet is a low-GI diet originally developed for heart patients in the US. There’s no calorie counting and no limits on portions. You're encouraged to eat three meals and two snacks a day and follow an exercise plan. People who have more than 10lb to lose start with phase one. This is a two-week quick weight loss regime where you eat lean protein, including meat, fish and poultry, as well as some low-GI vegetables and unsaturated fats. Low-GI carbs are re-introduced during phases two and three, which encourage gradual and sustainable weight loss.
Pros:
If you can avoid phase one and start on phase two, there are fewer dietary restrictions in the rest of the plan than some other popular diets. After phase one, the diet broadly follows the basic principles of healthy eating. No major food groups are eliminated and plenty of fruit, veg and low-GI carbs are recommended.
Cons:
The severe dietary restrictions of phase one may leave you feeling weak and missing out on some vitamins, minerals and fibre. You may initially experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation.
BDA verdict:
The first two weeks are the most difficult to get through. We’re concerned that this diet promises such a large weight loss, up to 13lb, in the first two weeks. This, though, won't be all fat. Some of the weight loss will include water and carbs - both of which will be replaced when you begin eating more normally. Once you get past the initial phase, the diet follows the basic principles of healthy eating and should provide the nutrients you need to stay healthy.

Slimming World diet

Slimming World’s weight loss plan encourages you to swap high-fat foods for low-fat foods that are naturally filling. You choose your food from a list of low-fat foods they call 'Free Foods', such as fruit, vegetables, pasta, potatoes, rice, lean meat, fish and eggs, which you can eat in unlimited amounts. There’s no calorie counting, no foods are banned and you’re still allowed the occasional treat. You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active. The plan is designed to help you lose about 1lb to 2lb a week.
Pros:
No foods are banned so meals offer balance and variety and are family-friendly. The portion size from each food group will vary depending which plan you follow. The 'Body Magic' booklet they provide gives ideas to help you raise your activity levels. Meeting as a group can provide valuable support.
Cons:
Slimming World doesn’t educate you about calories. Without having learned about calories and portion sizes, you may struggle to keep the weight off in the long term when you come off the programme.
BDA verdict:
The group meetings encourage members to share successes, ideas and recipes with each other but they may not appeal to everyone. While the meal plans may lack some flexibility, they are generally balanced. However, without learning about calories and portion sizes, you may struggle to make healthy choices once you’ve left the programme.

Slim-Fast diet

The Slim-Fast diet is a low-calorie meal replacement plan for people with a BMI of 25 and over. It uses Slim-Fast’s range of products. The plan recommends three snacks a day from an extensive list, including crisps and chocolate, two meal replacement shakes or bars and one regular meal, taken from a list of recipes on the Slim-Fast website. You can stay on the diet for as long as you want depending on your weight loss goal. Once reached, you’re advised to have one meal replacement shake a day, up to two low-fat snacks and two healthy meals. The plan is designed to help you lose about 1lb to 2lb a week and you can follow the diet for as long as you want.
Pros:
Meal-replacement diets can be effective at helping some people to lose weight and keep it off. The plan is convenient as the products take the guesswork out of portion control and calorie counting. No foods are forbidden although you are encouraged to eat lean protein, fruit and vegetables.
Cons:
On their own, meal-replacement diets do little to educate people about their eating habits and change their behaviour. There’s a risk of putting the weight back on again once you stop using the products. You may find it hard to get your 5 a day of fruit and veg without careful planning.
BDA verdict:
If you don’t like the taste of the meal replacement products, you won't stay with the plan. The Slim-Fast plan can be useful to kickstart your weight loss regime, but it’s important that you make full use of the online support to learn about the principles of healthy eating and how to manage everyday food and drink.

LighterLife diet

The LighterLife weight loss plans combine a very low-calorie meal-replacement diet with weekly counselling. With LighterLife Total, for people with a BMI of 30 or more, you eat four 'food packs' a day, consisting of shakes, soups, mousses or bars, and no conventional food. LighterLife Lite, for those with a BMI of 25-30, involves eating three food packs a day plus one meal from a list of approved foods. You stay on the plans until you reach your target weight. The meal plans can lead to very rapid weight loss and you’re advised to see your GP before starting. How long you stay on the diet depends on how much weight you have to lose.
Pros:
The counselling can help you understand your relationship with food, so hopefully you can make lasting changes to keep the weight off for good. With the meal replacements, there’s no weighing or measuring, so it’s a hassle-free approach to weight loss.
Cons:
Initial side effects of the diet can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. Surviving on a strict diet of shakes and soups and other meal replacements isn’t much fun and can feel socially isolating.
BDA verdict:
Rapid weight loss can be motivating but it is unsustainable. LighterLife’s VLCD and its counselling component may work for some, particularly people who have struggled to lose weight for years, have health problems as a result of their weight and are clinically obese with a BMI of more than 30. A VLCD that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. If you are eating fewer than 600 calories a day, you should have medical supervision.

WeightWatchers diet

The WeightWatchers plan is based on the ProPoints system, which gives a value to foods and drink based on protein, carbs, fat and fibre content. It is essentially a calorie-controlled diet where you get a personal daily ProPoints allowance, which you can use how you like. There’s no limit on the amount of fruit and most veg you can eat. You also get a weekly ProPoints safety net in case you go over your allowance, and an individual exercise plan. The weekly meetings and confidential weigh-ins provide support and extra motivation to encourage long-term behaviour change. The plan is designed to help you lose up to 2lb a week.
Pros:
No foods are banned so you can eat and drink what you want providing you stick to your points allowance. The ProPoints system is easier to follow for some than calorie-counting and less restrictive than other plans. This is because it introduces a safety net of points, which can be saved up for a special occasion, such as a night out, a small amount of alcohol or treats.
Cons:
When you begin, working out the points system can be just as time consuming as simply counting calories. Some people feel pressured into purchasing WeightWatchers branded foods.
BDA verdict:
The ProPoints plan is generally well balanced and can be a foundation for long-term changes in dietary habits. The support group approach can help keep people motivated and educate them about healthy eating. But it’s vital that you make the connection between the points system and calories if you want to avoid putting the weight back on once you leave the programme.

Rosemary Conley diet

Rosemary Conley’s Diet and Fitness plans combine a low-fat, low-GI diet with regular exercise. You can follow her recipes or buy from her range of calorie-controlled ready meals and snacks. You’re encouraged to eat food with 5% or less fat, with the exception of oily fish, porridge oats and lean meat. A network of local Rosemary Conley clubs offers weekly exercise classes, support and motivation. You learn about calorie counting and portion size, which can help you sustain your weight loss beyond the programme. The diet is designed to help you lose a stone in seven weeks. How long you stay on the plan depends on your weight loss goal. 
Pros:
The programme is based around calories, with a focus on cutting fat. The 'portion pots', which are used to measure foods such as rice, cereal, pasta and baked beans, teach you about portion control. Physical activity is an integral part of the weight loss plan, with exercise sessions suitable for all ages, sizes and abilities offered at their weekly classes with trained leaders.
Cons:
Some low-fat products aren't necessarily more healthy because they can still be high in sugar and calories. It is unrealistic to expect people to go out with their portion pots and, therefore, portion control may be more tricky away from the home.
BDA verdict:
The diet and exercise plans offer a balanced approach to weight loss that teaches you about portion size, the importance of regular exercise for weight management and making healthier choices. The educational element is very useful for long-term weight management once you have left the programme.

Jenny Craig diet

The Jenny Craig programme has three main features: one-to-one support, a meal delivery service and tailored exercise plans. The weekly, personalised telephone consultations provide advice, motivation and support. The diet adviser assesses your reasons for gaining weight and, over the course of the programme, helps you to change your behaviour. The meals and snacks are packed into single-sized portions to suit your weight-loss needs. You need to add certain fresh fruits, veg and low-fat dairy products. The programme is designed to help you lose between 1lb and 2lb a week until you reach your target weight.
Pros:
All the meals, including snacks, are calorie-counted, portion-controlled and delivered to your door. You eat real food, receive telephone support and learn about portion size, calories and exercise, which can all help you make healthier choices beyond the programme.
Cons:
The meals don’t contain fruit, veg or dairy, which will be an additional expense. This isn’t an approach that you can stick to in the long term so it’s vital to learn how to prepare or choose healthy food yourself rather than relying on someone else.
BDA verdict:
If you don’t like the Jenny Craig meals then this diet won’t work for you. If you want a diet where most of the work is done for you then the Jenny Craig programme can be a good solution. The concern with pre-packaged meals is whether dieters will realise there is no magic trick and be able to replicate the meals, with the same portion sizes and calories, once they are on their own.


Article Source:

http://www.nhs.uk/Livewell/loseweight/Pages/top-10-most-popular-diets-review.aspx

Getting Started with Physical Activity for a Healthy Weight

Should I take any precautions before becoming more active?

People with chronic diseases, such as a heart condition, arthritis, diabetes, or high blood pressure, should talk to their doctor about what types and amounts of physical activity are appropriate.

Get Motivated!

If you've not been physically active in a while, you may be wondering how to get started again. Lace up those sneakers and find some motivating ideas here.

Here are some tips to help get you started:

• Look for opportunities to reduce sedentary time and to increase active time. For example, instead of watching TV, try taking a walk after dinner.
• Set aside specific times for physical activity in your schedule to make it part of your daily or weekly routine.
• Start with activities, locations, and times you enjoy. For example, some people might like walking in their neighborhood in the mornings; others might prefer an exercise class at a health club after work.
• Try activities with friends or family members to help with motivation and mutual encouragement.
• Start slowly and work your way up to more physically challenging activities. For many people, walking is a particularly good place to begin.
• When necessary, break up your daily activity goal into smaller amounts of time. For example, you could break the 30-minute a day recommendation into three 10-minute sessions or two 15-minute sessions. Just make sure the shorter sessions are at least 10 minutes long.

For many people, walking offers a great way to become more active. For some ideas on how to begin, see the walking plans at the following sites:

• Weight-control Information Network: Walking — A Step in the Right Direction
• American Heart Association: Why Start! Walking?

For more information about physical activity if you're overweight or obese, suggestions for initial  activities, and safety tips, see Active at Any Size.

Strategies for Overcoming Obstacles to Physical Activity

If you're just getting started, you might face certain obstacles that seem difficult to overcome. A few examples of common obstacles and strategies for overcoming them are shown in the following table.

Obstacle	Try This
I just don't have time to be physically active.	Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use for physical activity.
I don't have anyone to go with me.	Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.
I'm so tired when I get home from work.	Schedule physical activity for times in the day or week when you feel energetic.
I have so much on my "to do" list already, how can I do physical activity too?	Plan ahead. Make physical activity a regular part of your daily or weekly schedule by writing it on your calendar. Keep the appointment with yourself.
I'll probably hurt myself if I try to be more physically active.	Consult with a health professional or educational material to learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
I'm not coordinated enough to be physically active. I can't learn something new at my age!	Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
My job requires me to be on the road, it's impossible for me to exercise.	Stay in places with swimming pools or exercise facilities. Or find a DVD exercise tape that you enjoy and request a DVD player with your room.
I have small children and it's impossible to have time to myself for exercise.	Trade babysitting time with a friend, neighbor, or family member who also has small children. As children get older, family bike rides or walks might be another option.
Adapted from Physical Activity for Everyone: Making Physical Activity Part of Your Life: Overcoming Barriers to Physical Activity.

Want to learn more?

Physical Activity for a Healthy Weight
You are probably already aware that regular physical activity is important for good health, but did you know that it's especially important if you're trying to lose weight or to maintain a healthy weight?

Resources: Centers For Disease Control & Prevention http://www.cdc.gov