There are advantages of eating either low gi diet or high gi diet foods. One advantage of eating high gi diet food is that it soon brings about energy lull and so you get hungry and in need of food. Another advantage is that after eating foods with high gi, you get a lot of readily available energy in the blood. Your body tends to use this energy rather than the stored energy. It is also known that high gi makes it hard for one to lose weight. The merits of eating low gi diets are almost opposite. A low gi food makes one feel less hungry. This is especially important for people who are trying to lose weight. A low gi diet is also suitable for people who have cravings or a tendency of snacking all the time. This kind of gi diet plan helps you control your cravings.

Gi diet
People on gi diets are advised to eat food with low gi. In such kind of diet plan one is encouraged to avoid foods with high gi. One way to avoid the restrictions of having to take foods with low gi only is to mix them. High gi foods mixed with low gi lowers the gi of the whole meal.
Low gi diets come in various styles to suit an individual’s requirements. Gi diet plans can easily be found on the internet and several gi diet books. Each writer or author of a gi diet book has his/her own plan of how the gi diet should be. However, they all seems to agree on some pointers. These are some basic rules for any low gi diet plan;

• Always ensure to reduce your intake of concentrated sugars and starch
• Take grain products that have been produced using traditional methods. This may include whole wheat pasta, stone-ground flour or old-fashioned oatmeals.try reducing intake of refined flour products.
• Whole grains such as brown rice, buck wheat are preferred to potatoes or white rice.
• Increase your intake of legumes such as peas and beans. Make sure to include vegetables and fruits.

There are several gi diet recipes that one can choose from. It all depends on your preferences and likes. The gi diet recipes found on the internet and most of gi diet books are tailored to suit individual needs and requirements. This kind of recipes can be found anywhere nowadays since people have become more conscious of what they eat and live a healthy life. There are tons of low gi diet food list also available on the internet. Ensure to consult a gi diet food specialist or a doctor. Vegetables, most fruits and legumes such as peas and beans are good for you if you are planning on living the gi diet way.

The fact of the matter is that most of these fast diets are ineffective in giving the expected results; they don’t solve the purpose of losing weight for good. It’s just a temporary phase at the end of which you stand a good chance of gaining weight and consider yourself lucky if you are able to manage your earlier weight. Here are some good reasons to help you understand why these quick weight loss diet plans are not worth the claims they making.

1.) They forget long-term success in favor of a quick fix.

The so called fad diets are designed to offer quick results to consumers. Why so? Because the producers are smart enough to understand and realize the psyche of an overweight person, which is, losing weight is the shortest possible time. But the affected person should understand that the situation he or she is facing today didn’t develop overnight. It took a couple of years, perhaps without realization. So, it’s not logical to expect something that took years to develop to be disappearing in a matter of days.

2.) They cut calories to unhealthy limits.

It’s unfortunate most don’t realize that metabolism of human body plays a vital role in controlling its weight. Most of the fad diets promising quick weight loss basically cut down on calorie intake of the consumer. That may work for a short while only but starving your system of the needed calories can seriously harm. As you restrict your calorie intake substantially for prolonged period, your body naturally reacts by decreasing your metabolic rate and begins to store more calories as fat to prevent starvation. That causes lean muscle tissue to be the main source for energy, meaning you may not weigh as much as before, but fat percentage in your body surely goes up.

3.) They can’t deliver long-term, positive results.

If you really want to lose weight on a long term basis you have to change your eating habits, in a larger sense. The fad diets plans don’t encourage developing healthy eating habits as they want to demonstrate quick positive results, as a consequence of the diet being sold. The dieter is prompted to eat unbalanced food that is certainly not health giving. The long term consequences of such fast diets are not difficult to comprehend.

The dieters should understand that there is no magic wand that could help them lose weight in a matter of weeks. Unfortunately such a “best weight loss diet” doesn’t exist! Were it so, we wouldn’t see such a population of overweight people.

People also use liquid diets to lose weight and control their appetite. Using liquid diets is not new and many people are successful in losing weight using that type of diets. There are many liquid diets recipes and one of the most popular are liquid protein diets, and shakes which are made of fresh fruits and vegetables.

There are many benefits for the people who use liquid cleansing diets; one of them is rapid weight loss. Full liquid diets could also have negative side effects for the people who used them. Some of them, who used those diets, had no bad side effects at all but others felt terrible.

When somebody is extremely overweight he could lose the unhealthy weight and he could have some health problems. Clear liquid diets should only be used for the short period of time.

Sometimes people who use liquid diets may have health problems because they are to low in essential nutrients and vitamins (vitamin A, B12 and iron). When you are on clear liquid diet you should hire nutritionist or consult your doctor and they will help you to monitor your diet.

If you stay too long on a liquid diet you will slow down your metabolism because the body will go in starvation mode. Body will slow the metabolism because it is trying to maintain energy supplies. When that person starts to eat normal food he will gain weight rapidly.

People who stay too long on a liquid diet could get muscle cramps, have problems with their kidneys, become anemic and experience dizziness.

Liquid diets are easy way to lose weight and they are good for most people. People who could not tolerate eating too many carbohydrates should use high protein shakes. Nowadays protein shakes are better, they have good taste and they have fibers and mineral supplements.

Some of high protein liquid diets are used in medical fields. Some of those programs are Optifast, HMR, Medifast and many others.

On the contrary and as the name suggests lactovegetarians consume plant products as well as dairy. In the ovovegetarian and semi vegetarian diets eggs and chicken and fish respectively are consumed along with plant products. But even semi vegetarians avoid red meat.

A vegetarian diet is scientifically proven to be healthier than a non vegetarian diet. This is due to the exclusion of meat which is a huge contributor towards the cholesterol and saturated fat intake in humans. Non vegetarians are more prone to coronary diseases, certain type of cancer, diabetes, high blood pressure, obesity and mellitus as compared to vegetarians.

However, most vegetarians tend to make up for their non consumption of meat by excess inclusion of fat and sugar in their diet which should be avoided. Also certain vitamin deficiencies have been observed among vegetarians. These can easily be remedied with supplements.

The following are the nutritional advantages and disadvantages of vegetarianism.

Advantages-
Protein: Contrary to what most people believe, the daily protein requirement can more than adequately be fulfilled by a vegetarian diet. Soya, vegetables, whole grains, nuts, legumes and seeds are a rich source of proteins. As a matter of fact excess intake of animal protein may sometimes lead to an increase in the creatinine levels in the body. However plant protein causes no such concerns.

Dairy products are a rich source of vitamin D. Vegans should compensate for the deficiency of vitamin D caused due to the exclusion of dairy from their diets with vitamin D supplements.

Vegetarians show greater absorption and retention of calcium from food products. Legumes, soya bean, bananas, milk and spinach are rich sources of calcium.

Zinc is available in plentiful quantities in legumes, nuts and grains. However if a deficiency is observed it can compensated by the intake 15-18 mg of zinc supplements daily.

Disadvantages
Iron deficiency is commonly observed in vegetarians. Organ meat such as liver and red meat are the primary sources of iron for non vegetarians. Vegetarians can either go for iron supplements or increase the consumption of iron rich products such as spinach, carrots, beet root, dried beans and fruits etc.

Vitamin B12 is naturally found only in animal products. Vegans should either take supplements to make up for the daily requirement of vitamin B12 or include products such as fortified soya products and cereals and brewers yeast in their diet.

Vegetarians should consciously eat a variety of food products to get a well rounded and balanced meal. Different types of fruits and vegetables rich in various vitamins should be an essential part of the daily diet. Fat and sugar should be consumed in limited quantities. Dairy products made out of skimmed milk are healthier than those made out of whole milk. Ovo vegetarians should limit the intake of eggs since the yolk contains high amounts of cholesterol.

Diarrhea is known to deteriorate with the consumption of fat. Inadequate absorption of the nutrients by the digestive system is caused due to pancreatic and intestinal problems. Nutrients including fat are not transferred from the digestive system to the blood stream. Patients suffering from these disorders should curtail the consumption of fat till the condition is treated.

Bile is responsible for the digestion of fat in the body. In case of gall bladder disorders the secretion of bile maybe distorted leading to undigested fat staying in the system. This can cause further health complications. Gastroperesis is also observed to be aggravated by fat. It is a condition where food stays in the stomach for a longer duration than it should. This leads to nausea, bloating and vomiting.

There is a liability of excess fat accumulating in the liver and damaging it. In case of this condition a low fat diet and weight loss diet shows remarkable results.

Generally a reduced amount of fat in your diet is certainly healthier than an excessive amount. Most people consume more than the necessary quantity of fat through meat, fried products, sauces and dips laced with dairy products such as butter and cheese. If you are going through a low fat diet to control a certain medical condition you will need to diligently follow the diet till the medical problem is controlled.

An easy way to reduce the consumption of fat is to restrict the intake of the following food products.

Whole Milk and dairy products manufactured with whole milk. You could substitute these with skim milk and dairy products such as cheeses, yogurt, buttermilk made from skim milk.

Use breads, cereals, cakes, biscuits, cookies made without egg, butter, oil and cheese

Boil, bake, and steam your vegetables without fat instead of frying them.

Use dips and sauces made without fat

Besides avocado all other fruits are fat free

Meat, chicken, veal, pork should be consumed lean, trimmed and without skin. Instead of frying bacon you could grill it without fat

Milkshakes, tea and coffee should be made with skim milk.

Sweets and desserts should be made without cheese and butter, using skim milk or Soya milk

Your daily menu should consist of

Breakfast: fruits such as grapefruit, apple, banana, toast without butter, skim milk in tea/ coffee and with cereals, jelly and not more than 2 tsp of margarine or butter substitute

Lunch: Soup preferably vegetable made without fat. Burger or chicken dish made without fat, meat should be lean and without skin. No dips such as mayonnaise. You could substitute it with a limited amount of mustard, fruit salad and skim milk yogurt or fruit sorbet.

Dinner: Chicken breast or fish broiled, chicken breast should be without skin. Whole wheat bread or roll without fat, fruit or vegetable juice, vegetable salad with lemon and pepper, rice, 1tsp margarine or butter substitute, low fat yogurt or fruit sorbet for dessert.

Remember to follow this diet till your medical condition has been substantially controlled or till you have achieved the desired weight.

But, most of the time these short 3 day diet Courses are fraud and may even result in gaining more weight in future. Here is why and how you can keep away from them.

Short 3 day diet courses are separated into two major groups: extremely low calorie diet and 3 day detox diet. Both of this Diets causes a massive weight loss as both of the plans provide very low calories. Lets examine both of these diet plans and see what each of them does and what is to be aware of.

In first group of detox diets you are mostly asked to eat 3 meals per day which contains high amount of protein (some times containing tuna) and low amount of carbs. These diet plans asks you to eat for 3 straight days and stop eating for few days (for four to five days) and eat for another 3 more days and you can follow this cycle indefinitely. These diet courses also claim that they can help you in maintain a high metabolism but these are mere low-calories diets in disguise.

Since the calorie deprivation in these diets is so high the most of the people who use these diet plans eat extra in those four or five rest days and they put extra weight again, weight that they lost with the help of these diet plans and disturb their metabolism completely. This is why I never recommend using this type of diets.

The 2nd major group of short 3 days diet courses, 3 days detox diet is completely different matter. Even though these are low calories diets, they are usually made from fruits . These diets helps cleansing your body of toxins and built up undesired undigested waste and there for provide extra benefits than just weight loss. Don’t get me wrong, these diets plans do provide weight loss, a lot of it. Actually it’s even feasible to reduce up to 10 pounds weight in just 3 days with the help of good 3 day detox diet plan.

What I want to tell you is it is highly non-recommended to follow detox diets for a continuous long time. A week is enough with a rest of 2-3 months in between.

Short 3 days diet plans are good to start thinking about losing your weight but you also need to make sure that from now on you follow a good healthy lifestyle during the whole year and I assure that you will look fit, trim and feel healthy.

A VLCD diet is planned in such a way that the dieter consumes not more than 800 calories per day as opposed to the daily human need of 2200 calories per day. Because of its rigorous nature this diet should never be undertaken for more than 3 to 6 months.

Being on this diet for long durations can have drastic health implications. Pregnant women and youngsters below the age of twenty including children should particularly stay away from this diet. It aims at shedding 5 to 6 pound per day. The final goal is to lose alomost 50 pounds in the very short duration of 12 weeks.

This diet is specially designed by physicians for people whose Body Mass Index exceeds 30. It is designed keeping in mind the dieters pre existing health conditions if any, the amount of weight to be lost and the impact of this sudden weight loss on the dieters body.

The normal procedure in this diet is to avoid normal dietary products and replace them with nutritional supplements which give the body its daily requirement of vitamins and minerals. Regular and dilligent physical activity is also a part of this regimen. Apart from this most doctors will recommend psychological interventions such as Cognitive behavioral therapy and self image improvement.

The body usually takes some time to get used to this new diet. Most dieters complain of fatigue, a feeling of weakness, persistent constipation, nausea and diarrhea in the initial stages of the diet. In severe cases the rapid weight loss may also result in the fomation of gallstones.

A condition which should be monitored closely.
However if you are just looking at losing a few pounds you can go for the low calorie diet. This diet restricts the intake of certain high calorie foods. It aims at bringing down the daily calorie consumption to between 1500 and 1800. If coupled with daily exercise it can give visible results in a few weeks with practically no side effects.

Diets which have been squarely criticized are the high protein diet plans popularly used by majority of Americans such as the Atkins and the Stillman diets, the Zone and Protein Power diets and also the Sugar Buster diet.
Almost all of these diets completely restrict the intake of carbohydrates and sugar while substantially increasing the intake of protein and fat.

They believe that the introduction of excess protein in the body with no sugar to digest it compels the body to use its fat reserves.
But in the process nutritional fruits and vegetables are also restricted which are very important sources of vitamins .

The dramatic weight loss caused by these diets is because of the body’s usage of glycogen in the absence of carbs and sugar. But glycogen is a major source of water retention in the body. As a result low carb diets inevitably cause the repletion of bodily fluids.

A condition called ketosis which is marked by a loss of appetite and nausea which is caused due to the presence of substances called ketones in the blood stream; is directly related to the high intake of protein.
Meats and chicken which form a crucial part of low carb diets are not only high in protein but also saturated fat.

Excess intake of saturated fat is a major cause of health concerns such as heart conditions and strokes. The high intake of protein also causes kidney problems with the excess secretion of creatinine. It is also responsible for diabetes, liver and bone problems.
According to research conducted by the American Heart Association, the ideal amount of fat consumption is as follows
From Fat- less than 35% of the total daily calorie intake
Saturated Fat- About 7% of the total daily calorie intake
Trans Fat- below 1% of the total daily calorie intake

When on a low carb diet the intake of fat is a lot more than mentioned above because of the inclusion of foods containing high amounts of saturated fat. Also without the consumption of carbohydrates these fats are not digested completely.
Since most low carb diets do not allow the consumption of vegetables and fruits rich in fiber the body doesn’t get its daily requirement of essential mineral such as calcium found in fruits, potassium found in many vegetables and magnesium.

However since the intake of salt stays constant there is an increase in the amount of sodium in the body. This may lead to an increase in blood pressure.

The right way for C is to follow a healthy well balanced diet without overeating or consuming too much of one type of nutrient. Limit the intake of sugar in the form deserts and colas, fat from fried foods and starch from potatoes etc. Couple this with daily exercise and very soon you will find yourself a few pounds lighter without any side effects.

High levels on insulin contribute to weight gain in the following ways

High level of insulin causes an increase in hunger and appetite thus abetting consumption of larger quantities of food.
A higher than normal level of insulin in the body is also indicative of low utilization of sugar in the body which means that the residual sugar is being stored in the body in the form of fats
Also high levels of insulin prevent the break down of fats in the body.

The results of this research which was conducted By Dr. Fujioka and his team at the Nutrition and Medical Research Centre at Scripps Clinic in San Diego came as a moment of triumph for the patrons of the famed grapefruit diet.

The research to everybody’s astonishment did conclude that the consumption of grapefruit and grapefruit juice does aid in lowering insulin levels in the body. The study was conducted on 100 people with weight related issues.

Some of them were asked to include grape fruit and grapefruit juice with their normal daily diet. Where as, others had to do no such thing at the end of 12 weeks people who consumed grape fruit or grapefruit juice along with their regular meals had managed to reduce an average of 3.5 lb.

However people who did not include grapefruit or its juice in their weight loss diet just managed to lose 0.5 lb. There was also a marked reduction in the amount of insulin in grapefruit consumers.

This was a ‘we told you so’ moment for most people who have been ardent followers of the grapefruit diet since its conception two decades ago. But little has changed on the critics’ front who still maintains that the weight loss caused due to the grapefruit diet can be attributed to the extremely limited calorie intake involved in this diet.

Fat, carbohydrates and sugar are restricted leaving only grapefruit, high protein foods such as eggs and poultry and generous amounts of black coffee and water. This causes the daily calorie intake to drop down to 800. According to most dieticians this is what causes the weight loss. Most dieticians chose to dismiss the findings of the research saying that the weight loss observed in grapefruit consumers was due to them being conscious about their food intake since they were part of this study.

Most experts and nutritionist believe that this research can at best be classified as preliminary and more research needs to be conducted in the matter before any recommendations are made.

However, most experts also believe that no harm can come from including grapefruit in your daily meals if you enjoy it. So long as you keep your meals balanced, inclusion of a variety of fruits including grapefruit can only be beneficial

Low Calorie diet is always prescribed for people who have problems like obesity and overweight. The people who have Body Mass Index more 30 tend to follow this type of diet. Pregnant women, children and adolescents are advised not to take this diet. The patient undergoing this type of diet loses 50 pounds in 12 weeks or 3-5 pounds per week. The particulars of the diet varies from one person to another. So the consultation of physician comes handy in this case. Normal foods are replaced by prescribed foods. Overall strategy of this diet is discussed with the physician. Physical activity and behavioral therapy are parts of this diet.

There are many side effects like constipation, nausea, diarrhea and fatigue may be experienced in this diet. Gallstones will be resulted due to rapid weight loss. But these side effects will be unstable.

MEDITERRANEAN DIET:

The area from western Spain to the Middle East is called Mediterranean region. Mediterranean diet suits the people of that area. These people enjoy this type of cuisine. Many people follow this diet because of its minimum number of restrictions so that they can have all type of foods. But only disadvantage for the people is that large amount food is not prescribed which is different from there routine. This diet of diet help those people to choose low fat diet and low calorie diet instead of unhealthy ones. Long term health improvement is the objective of Mediterranean diet.

SOUTH BEACH DIET:

The primary aim south beach diet is too reduce 8-13 pounds in first two weeks. Highly rich carbohydrate food like baked goods, bread, grains and rice are avoided in this diet. This south beach diet is divided into three where some restricted food is used for testing. Low fat foods are included except cheese, milk and yogurt. Physical activity is not included in this diet.