THE 200 POINT SYSTEM
With so many distinct diets available, how are we to realize
what works and what’s safe? The only way to be sure is to
discover the writer’s background and the research behind
the weight loss plan’s method. Every appropriate diet have to give a
heritage approximately the author and his/her credentials and
enjoy within the fields of nutrition and biochemistry.
However, even a widespread resume does now not suggest a credible and
secure food regimen. But it does endorse, as a minimum, that the writer has
some information of vitamins. Providing research behind the
weight loss plan proves that the food plan isn’t some thing the writer
invented, as long as the research is not self-serving and
altered to fit a hypothesis.
Some diets might not want a top notch deal of assessments and research
in the back of them, in reality due to the fact they’re primarily based on
fundamentals. For instance, many girls’s magazines
have articles on dieting and weight reduction, but they’re
commonplace feel tips that most of the people concerned
approximately weight must recognize already: “Eat smaller food”, “cut
down on sugar and Fatburner im Test“, and many others., are common philosophies. More
based diets should supply a few medical motives for its
counseled fulfillment, preferably case studies and studies
achieved on ordinary take a look at topics, in addition to athletes.
Since we’ve got established the significance of consuming a
balanced food regimen according to deciding on wholesome ingredients and
obtaining RDA minimums, it’s far feasible now to charge the
diets according to those precise standards. Begin with a
rating of 2 hundred and subtract 10 points from the total for every
assertion below wherein the eating regimen concedes. An best weight loss program
need to maintain a rating of 200, however a score of one hundred sixty or
greater is appropriate.
1. The diet does not include the meals organizations in ok
quantities. Some fad diets dispose of one or more of the meals
groups. Do now not deduct 10 factors if a food organization’s vitamins
(e.G., carbs, proteins, fat, fiber, nutrients, and minerals) are
correctly substituted with that of every other food organization.
2. The weight loss program does now not provide at the least 45% of its energy from
carbohydrate assets. In order to save you ketosis, at least
150g of glucose/day is needed. That’s 33-50% of overall
calorie intake on a 1200-calorie weight loss program. Keep in mind this is
the minimum. For tremendously lively people, that amount
ought to growth to 60% at times, i.E., right now after
Three. The carbohydrate content material exceeds 20% concentrated
sugars. At least 80% of carbohydrate sources need to be
complex, and ideally within the form of vegetables, seeds,
4. The protein content material exceeds 30%. A very excessive protein
consumption is unnecessary, it places additional stress at the
urinary system, and it’s miles a poor supply of electricity. Thirty
percent is extra than good enough, even for developing kids
and teenagers. The most effective institution that calls for better protein
consumption are people who currently suffered a excessive injury (e.G.,
leg amputation), contamination, or surgical procedure. However, those
individuals could be under the care of a health practitioner with a
unique high protein weight-reduction plan.
5. Protein content material bills for 15% or much less of general energy.
Although needless in big amounts, protein nonetheless has
many vital capabilities, which include tissue restore and the
formation of enzymes.
6. Fats exceed 30% of total consumption. Besides growing the
hazard of cardiovascular sickness, excessive fat diets have not been
tested to lower weight higher than different methods
of ‘proper’ consuming.
7. Total fats intake is less than 15% of overall energy.
Fat in slight quantities is important for a healthy eating regimen, and
such a weight loss plan gives taste to many ingredients. Fat intake beneath
15% for long intervals, for maximum people, is unrealistic.
Fat intake this is too low also can be damaging to children
and teens who require enough kcalories for persevered
Eight. Total fats intake is much less than 25% essential fatty
acids, and saturated fats is greater than 30% of total fats
consumption. Deduct 10 for each.
Nine. The diet does no longer propose commonplace ingredients, which means
foods you should be capable of achieve at any grocery store or
10. The ingredients for the eating regimen are luxurious or monotonous.
Some diets require the purchase of ‘their’ meals or
pricey ‘organic’ ingredients most effective received via health meals
stores. Some foods flavor so horrific they are tough to
tolerate repeatedly (e.G., seaweed). Deduct 10 for every.
11. The eating regimen consists of an rigid meal plan. The eating regimen
does not allow for substitutions or deviations, requiring a
person to stay below ‘house arrest’ with the equal meals
choices every day.
12. The food plan gives less than 1200 kcalories in step with day.
Less than that and the body’s simple capabilities won’t be
getting the energy, nutrients and minerals needed to work
nicely, and the dieter almost is sure to feel hungry all
the time. Diets beneath 1200 kcalories have to be reserved for
those under the supervision of a dietitian or certified
13. The weight-reduction plan requires using dietary supplements. If the diet
affords good enough strength and it’s far well balanced,
dietary supplements are unnecessary. ‘Fat accelerators,’ consisting of
ephedrine, may also boom the charge of weight loss, however the weight loss program
should be capable of stand on its personal benefit. Some food plan clinics
promote a huge array of natural preparations and fats
accelerators, and that is in which those clinics make their
money – now not in their knowledge and capacity as nutritionists.
14. The weight-reduction plan does not propose a practical weight aim.
Diets should now not be promoting the body of a Greek god or a
supermodel. They should not be suggesting that a person
lose a hundred kilos (even supposing one hundred pounds overweight). Nor
need to diets endorse weight loss underneath a super
15. The weight loss program recommends or promotes extra than 1-2
lbs/week weight reduction. Do now not anticipate to lose more than 1-2
pounds of fats per week – it’s miles physically not possible until
chronically obese, at which point three pounds may be
possible. If greater than pounds is lost per week, the
body change is because of a lack of water and/or muscular tissues.
Gimmicks that promise 10 pounds in 2 weeks are both
in reality now not proper in any other case some thing other than fat is being
misplaced. Also understand that the greater fat someone needs to
lose, and the less a person has, the greater difficult and
slower it’ll be to lose additional fats.
Sixteen. The weight-reduction plan does no longer encompass an evaluation of food habits.
Dieting ought to be a sluggish process via which someone
changes ordinary ingesting conduct. It ought to no longer encompass looking
for quick fixes and short plans promising quick cuts and
intense adjustments – someone would never stay with these
programs and such diets do now not paintings lengthy-time period. The
number of kcalories eaten, and the food picks and their
amounts, must be reevaluated on a regular basis…
Perhaps as soon as every 1-2 months to decide the program’s
17. Regular workout isn’t always advocated as part of the
plan for correct weight reduction. Weight loss takes place two times as
rapid with exercising, and without exercising there is a greater
tendency to lose lean muscle groups in addition to fats. This is
now not perfect.
OVERVIEW OF VARIOUS DIETS
Low Carbohydrate Diets: Ketosis happens, and this presents
the identical troubles as fasting. Once glycogen shops are
spent (which takes place speedy with athletes and people who
exercise often), glucose should be made from protein
sources, and there is more wear on the kidneys as a
result. Even on a excessive protein weight loss plan, some protein might be
taken from body tissues with the intention to produce sufficient strength
for the fearful system and regular activity. The onset of
ketosis is an indication that this method has began and it’s far
now not a high quality factor, no matter what pro-high-fats
Great weight loss on a low-carb food plan is obvious because of
the truth that carbs keep water within the muscle groups at a ratio of one:3.
As carb consumption decreases then so, too, does water retention.
Much water flushes because of lack of glycogen to keep
water molecules. Moreover, by means of increasing protein intake,
excess nitrogen flushes with even extra water because the
kidneys use water to dilute the concentration of nitrogen.
Once leaving a low-carb weight-reduction plan and the muscle tissues refill with
glycogen, fluid concentrations boom and the dieter
regains a number of the load.
Low calorie diets of 400-600 kcalories that consist mainly
of protein have the equal issues as fasting and
low-carbohydrate diets: proteins are used for strength and
weight reduction comes in large part from water. Low-cal diets ought to
be supervised properly via a scientific professional and only
as a last resort for folks who can not appear to shed pounds by using
other strategies. However, even the ones people tend to
regain maximum of their weight again after they return to a
balanced food plan.
Beverly Hills Diet – a weight loss plan such as grapefruit, eggs, rice,
and kelp; it is deficient in minerals and nutrients.
Cambridge Diet – a totally low kcalorie (300-600 kcal/day);
protein/carb combination with mineral imbalances; the dieter is
close to fasting.
Complete Scarsdale Diet – this diet is unbalanced
nutritionally; some days are calorically restrained; the dieter
alters portions of carbohydrate, protein, and fats; the weight loss program
consists of low carbs (20-50 g/day), and high fat and
protein; the diet has a high meat (saturated fats and
cholesterol) content material.
Dr. Atkin’s Diet Revolution – this weight loss plan is unbalanced
nutritionally; a few days are calorically limited; the dieter
alters portions of carbohydrate, protein, and fats; carbs are
very low (20-50 g/day), whereas fat and protein are high;
there’s high meat (saturated fat and cholesterol)
Dr. Linn’s Last Chance Diet – this weight loss program has a totally low
kcalorie consumption (three hundred-600 kcal/day); it includes a
protein/carb mixture with a mineral imbalance; the dieter is
Dr. Reuben’s The Save Your Life Diet – that is a calorically
dilute diet together with excessive fiber (30-35g/day); the eating regimen is
low in fat and animal merchandise; there is poor absorption of
minerals because of too much high fiber.
“Fake” Mayo Diet – this diet consists of grapefruits, eggs,
rice, and kelp; it is poor in minerals and nutrients.
F-Plan Diet – this is a calorically dilute food regimen inclusive of
high fiber (30-35g/day); it is low in fats and animal products;
there’s terrible absorption of minerals because of an excessive amount of
LA Costa Spa Diet – this weight loss plan promotes weight loss of 1-1_
lbs/day; there are various plans of 800, a thousand, and 1200
kcal/day composed of 25% protein, 30% fats (frequently
polyunsaturates), and forty five% carbohydrate; the diets consists of
the 4 food organizations.
Medifast Diet – this food plan is balanced nutritionally, but
provides handiest 900 kcal/day; use of liquid formulation makes
this weight loss program monotonous and luxurious.
Nutrimed Diet/Medifast Diet – this is a nutritionally balanced
eating regimen, but it elements only 900 kcal/day; using liquid
formulas makes this weight-reduction plan monotonous and high-priced.
Optifast Diet – this weight-reduction plan is nutritionally balanced, however
components only 900 kcal/day; use of liquid formulation makes
this diet monotonous and high priced.
Pritikin Permanent Weight-Loss Diet – that is a nutritionally
unbalanced weight loss program; some days are calorically restrained; the
dieter alters quantities of carbohydrate, protein, and fats; the
eating regimen includes high protein (100 g/day); except the meals
well selected, it could be low in diet B12.
Prudent Diet – that is a balanced, low kcalorie (2400
kcal/day) diet for guys; it is low in cholesterol and saturated
fat; a most of 20-35% calories are derived from fat
with an emphasis on protein, carbohydrates, and salt; there
is adequate consumption of fish and shellfish, and saturated
fats are substituted with polyunsaturated fat.
Quick Weight Loss Diet – this weight-reduction plan is unbalanced
nutritionally; some days are calorically confined; the dieter
alters portions of carbohydrate, protein, and fats, although
there may be low carbs (20-50 g/day), and high fat and protein;
there’s excessive meat consumption (saturated fats and
cholesterol) with this weight-reduction plan.
San Francisco Diet – this food regimen starts at 500 kcal/day,
consisting of meals in step with day of one fruit, one vegetable,
one slice of bread, and two meat exchanges; the second one
week limits carbohydrates, with most food coming from the
meat organization and with a few eggs and cheese, and some
veggies; week three consists of fruit; in week 4 there is
an growth in vegetables; week five the dieter add
fat-containing ingredients (e.G., nuts, avocados); week six
consists of milk; week seven includes pastas and bread,
where the weight-reduction plan is maintained at approximately 1300 kcal/day; this
food plan avoids the issue of saturated fats and cholesterol.
Slendernow Diet – this eating regimen is unbalanced nutritionally;
some days are calorically restrained; the dieter alters
portions of carbohydrate, protein, and fats; the protein is
generally high (100 g/day); except foods are nicely
selected, there can be a deficiency in nutrition B12.
Weight-Watchers Diet – this weight loss plan is balanced nutritionally, at
approximately a thousand-1200 kcal; use of high nutrient-dense foods are
ate up; monetary and palatable meals makes it one in all
the maximum a hit diets and not using a actual health risks.
Wine Diet – this weight loss program is ready 1200 kcal/day, containing 28
menus together with a tumbler of dry table wine at dinner;
besides the medicinal components of wine, it is believed
that people reduce element sizes while wine is
consumed with a meal; the food plan is low in ldl cholesterol and
saturated fats; there is a focal point on fish, rooster, and veal with
slight amounts of red meat.
Yogurt Diet – this diet consists of variations, being
900-a thousand kcal/day, and 1200-1500 kcal/day; undeniable low-fat
yogurt is the main dairy dish, ate up at breakfast, lunch,
and as a bedtime snack; the weight loss program is high in protein, and it is
low in cholesterol, saturated fat, and refined carbohydrates.
Diets that don’t offer 100% of the U.S. RDA for thirteen
vitamins and minerals: