DIET&NUTRITION

DIETS A-Z:

Get the lowdown on popular diets - it's all right here. Our dietician rates every diet from Atkins to Zone and tells you how the programs work. Plus you'll find reviews from other iVillagers, and resource links.

MENU:

1:3-HOUR PLAN

2:ABs DIET PLAN

3:PROTIEN DIET PLAN

4:LOW FAT DIET PLAN

5:SLIM FAST PLAN

6:5 SUPER FOODS TO REDUCE WEIGHT

7:5 TIPS FOR CONTROLLING YOUR PORTIONS



3-HOUR PLAN:

3-hour dietJorge Cruise's weight loss plan revolves around eating every three hours, hence the name. According to Cruise, eating every three hours promotes weight loss by resetting the body's metabolism and promoting fat loss – all while preserving muscle.

The 3-Hour Diet involves eating a meal or snack every 3 hours to keep hunger at bay and rev up the metabolism. It’s based on the theory that eating at 3-hour intervals helps the body burn fat for energy, rather than muscle.

In addition, Cruise includes sound guidelines on portion control and planning balanced meals. Because there are no forbidden foods or counting grams of carbohydrate or fat, the 3-Hour Diet can help reduce the cravings and binges often associated with dieting.

Upside of the 3-Hour Diet

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There are no food restrictions - you can eat what you want as long as you stick to the portion sizes advised.

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The diet has different plans for people with specific nutritional needs and preferences. There are suggestions for people who want to follow a heart-healthy diet, as well as those who particularly like fast food, for example.

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The 3-Hour Diet is based on solid nutrition science. If followed properly and combined with exercise, this diet is a good weight-loss solution.

Downside of the 3-Hour Diet

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It's easy to pile on the calories when you're eating every 3 hours. Make sure that each meal is within the portion guidelines of the diet.

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For people with certain jobs or lifestyles, eating every 3 hours may not be convenient.

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The primary exercise is "8 Minute Moves," strength-training exercises that can be done at home. Current health guidelines encourage at least 30-60 minutes of daily exercise, such as walking, biking, swimming or running, which get the heart pumping. Though eight minutes of exercise per day is better than nothing, it doesn't go far enough to truly promote overall health.

IS THE 3-HOUR PLAN FOR U:


This chart can help you see how the 3-Hour Diet fits your goals and lifestyle concerns.
Duration : Indefinitely
Restaurants : Yes, but watch the portion size
Alcohol : Yes, in moderation
Caffeine : Yes
Special Foods : No
Family Friendly : Yes
Vegetarian Friendly : Yes



THE ABS DIET BASICS:

Abs dietThe Abs Diet focuses on eating healthy food in six meals per day to lose weight from your belly first, according to David Zinczenko, author of The Abs Diet and editor in chief of Men's Health.

Build your meals around the acronym ABS DIET POWER and do 30 minutes of exercise two to three times each week to lose weight without counting calories, grams of fat or carbs, or measuring portions. ABS DIET POWER stands for:

Almonds and other nuts
Beans and other legumes
Spinach and other green veggies

Dairy (fat free or low fat)
Instant unsweetened oatmeal
Eggs
Turkey and other lean meat

Peanut butter
Olive oil
Whole-grain bread and cereal
Extra protein from whey powder



Is the Abs Diet for You?

This chart can help you see how the Abs Diet fits your goals and lifestyle concerns.
Duration Indefinite
Restaurants Yes, but choose healthier options
Alcohol Avoid for the first six weeks (at least); after that, it's OK in moderation
Caffeine Yes
Special Foods Whey protein powder is an essential part of the eating plan, and not something most people typically have on their shelf at home
Family Friendly Yes
Vegetarian Friendly Yes, if you include eggs and dairy in your food choices




ABs DIET MENU FOR U:

A day on the Abs Diet might look like this:

Breakfast:

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Oatmeal with blueberries
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Cup of peanut butter shake with whey powder
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Vegetable juice

Lunch:

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Three-bean salad
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Turkey or chicken on whole-grain bread

Dinner:

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Spinach omelet with low-fat cheese
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Green salad with olive oil and lemon juice
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Slice of whole-grain toast
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Strawberries

Snacks:

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Nuts; peanut and almond butters
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Low-fat cheese or yogurt
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Hummus or bean dip with celery sticks



HIGH PROTIEN DIET FOR U:

Sample High Protein Diet Menu

A traditional high-protein/low-carb diet might look like this:

Breakfast:


* Steak and eggs
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Cup of tea or coffee without milk

Lunch:

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Tuna salad and bacon pita
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Small portion of almonds

Dinner:

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Broiled salmon with broccoli and cauliflower
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Seltzer water

Snacks:

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Mixed nuts
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Peanut butter scoops



Sample Low Fat Diet Menu

A traditional low fat diet consists mainly of foods that are low in fat and high in fiber. Some people may wish to add foods that contain monounsaturated fats, such as avocado and nuts:

Breakfast:

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Oatmeal made with skim milk, topped with blueberries
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Cup of herbal tea

Lunch:

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Ginger carrot soup with whole-wheat bread
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Pear, apple and cranberry fruit salad

Dinner:

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Mediterranean chicken over whole-wheat spaghetti
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Roasted vegetables
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Small glass of red wine
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Sliced melon with cherries

Snacks:

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Celery sticks or broccoli and low-fat ranch dressing
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Low-fat cottage cheese (or fat-free yogurt) with fresh fruit


SLIM FAST PLAN:

Slim Fast DietAccording to their Web site, Slim-Fast is an easy, nutritious, convenient, economical, great-tasting, simple and flexible method for weight loss and weight maintenance.

The basic Slim-Fast weight loss program has evolved from its original use of two meal replacement shakes and a sensible meal. In addition to shakes, Slim-Fast now carries snack bars, soups, pastas and more. The program encourages an intake of 1,200 to 1,500 calories per day, daily exercise of 30 to 60 minutes and lifestyle changes to promote long-lasting weight maintenance. The sensible meal uses regular foods with emphasis on portion control and following standard nutrition guidelines.

The shakes and bars are available in a variety of flavors, contain 170 to 220 calories and are fortified with vitamins and minerals. Slim-Fast also makes snack bars for between-meal cravings (120 to 130 calories each), Meal On-the-Go Bars for portable meals on the run (220 calories), and breakfast and lunch bars (paired with 8 ounces of fat-free milk, they provide 220 calories).



SAMPLE SLIM FAST MENU:

MA day on the Slim-Fast Plan might look like this:

Breakfast:

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Slim-Fast shake or bar

Lunch:

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Shake or bar
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Half a turkey sandwich (200 calories) or citrus spinach salad

Dinner:

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Grilled or steamed asparagus, eggplant and squash
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Baked fish, skinless chicken or lean beef
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Salad with dressing
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Small serving of potato, pasta, rice or corn
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Fruit

Snacks:

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Apple, half a cup of grapes, half a banana or small fruit salad
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Ounce of pretzels or mini-bag of popcorn
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Snack bar




DIET 101: 5 SUPER FOODS FOR WEIGHT LOSS:


Some foods make it really difficult to lose weight. They create their own self-sustaining cravings ("Betcha can't eat just one!") and play havoc with your blood sugar and, ultimately, your waistline. But other foods do just the opposite. You might have heard that certain foods can help you shed pounds. It's true! Here are some other tasty options that will fuel you up and generate weight loss. Make these foods a part of your daily diet and watch the pounds come slipping off.

1 ;grape fruit: Ever tried the grapefruit diet? Turns out there may be some good research to back up grapefruit's reputation as a fat fighter. In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can actually help people drop weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but the folks eating the real grapefruit got the best results. The mechanism isn't completely understood, but the results speak for themselves. As an added benefit, grapefruit contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. And half a grapefruit has only 39 calories.

2) Sardines. Sardines might just be one of the greatest health bargains of all time, and they're a boon to anyone wanting to lose weight. First of all, sardines are loaded with protein, which helps stabilize blood sugar, makes you feel full and helps stimulate metabolism. Second, they're a great source of omega-3s, which not only strengthen the cardiovascular system but also are helpful in boosting mood. (And when you're in a good mood, you tend to crave less junk food!) Third, sardines are convenient, easy to find and cheap. And because they're very low on the food chain, they're remarkably free of contaminants, such as mercury and heavy metals.


3) Pumpkin. You may know this vegetable for its central role in Thanksgiving celebrations, but it's also one of the greatest weight-loss foods ever. Plain old canned pumpkin is absolutely loaded with fiber and has a mere 40 calories. Dozens of studies confirm that high fiber intake is associated with a host of health benefits, including weight management. Pumpkin is also among the easiest food in the world to prepare. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It's filling and delicious.

4) Grass-Fed Beef. Meat is a great diet food -- if it doesn't contain antibiotics, steroids and hormones. Eat grass-fed beef and avoid the health concerns that go along with eating meat while getting all the terrific benefits. Buffalo burgers are a good alternative if you can't find grass-fed beef. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Grass-fed beef has a high omega-3 content, giving you multiple health benefits into the bargain.

5) Green Tea. This natural weight-loss stimulant might not be a food, but green tea is still a great slimming solution, not to mention that it's rich in antioxidants, promotes heart health, aids digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation, thus helping people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.




5 Tips for Controlling Your Portions



We're overeating. To the tune 500 calories per day. That's how many more calories we routinely eat today versus 30 years ago. No wonder we're gaining weight!

Where do the extra calories come from? Sweetened beverages and fast food are two oft-mentioned culprits, but I put my money on expanding portion sizes contributing to our expanding waistlines.


1. Measure!

If you want to know how much you're eating, you simply have to break out the measuring cups and spoons. Pour a typical bowl of breakfast cereal, then measure the amount in your bowl. Compare that to the serving size listed on the label, and adjust the amount in your bowl accordingly. Do the same for everything you eat, and you'll see exactly where you can make changes.


2. Take the quiz

Check out the portion quiz from the Department of Health and Human Services. You'll find that 20 years ago a standard cup of coffee was eight ounces (quick — how many ounces does your coffee mug hold?) and had 45 calories from added milk and sugar. Today's regular coffee is twice as big, at 16 ounces, and contains 350 calories from added milk and sugar. Makes you rethink that morning cup of joe, doesn't it?

3. Purchase calorie-portioned foods

I love the new 100-calorie snacks, already portioned for us. No more guesswork or reading labels and then counting out the exact number of cookies or crackers in a serving. We can eat the whole bag and still feel proud of ourselves because it's only one serving. You can accomplish the same thing if you prefer to purchase in bulk by simply pre-portioning your food into serving-size bags. It takes a bit more time, but it's cheaper in the long run.

4. Use smaller plates and bowls

How big is your dinner plate? A standard dinner plate was 10 inches in diameter 30 years back, but many are now 12 inches — with 40 percent more room for food! While you're measuring your food portions, measure your plates and dishes as well. If yours are too big, it's time to purchase new, smaller dishes to help rein in expanding portions.


. Use your hands

It's not convenient to carry around measuring cups all the time, but your hands are always available! Use these comparisons to estimate portion sizes when you're eating out or at a friend's house:

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A woman's fist or a baseball — one cup serving of vegetables or fruit
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A rounded handful — about one-half cup cooked or raw veggies or cut fruit, a piece of fruit, or one-half cup of cooked rice or pasta; also a good measure for a snack serving, such as chips or pretzels
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A deck of cards or the palm of your hand (don't count your fingers!) — a three-ounce serving of meat, fish or poultry
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A golf ball or large egg — one-quarter cup of dried fruit or nuts
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A tennis ball — about one cup of ice cream, potato, pasta or rice
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A computer mouse — about the size of a small baked potato
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A compact disc — about the size of one serving of pancake or small waffle
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A thumb tip — about one teaspoon of peanut butter or margarine
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A Ping-Pong ball — two tablespoons of peanut butter or salad dressing
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Four dice — one ounce of cheese