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For years, dieters have berated themselves for every bite of bread or pasta that has passed their lips.
Here's a sobering thought: beach weather is nearly here, and the diet you've been meaning to embark on since January remains in the planning phases.
Despite what many nutritionists have preached for years, low-calorie diets can be healthy if you do them right, and can work wonders on pounds and inches in just a few weeks. Clinical experience shows that somebody with a serious commitment to weight loss can lose up to 20 pounds - and two to three dress sizes - in two months.
Best of all, if a crash diet is done right (and you make permanent changes to how you eat) it can yield results that will stand the test of time just as well as those slow and careful, long-term diets that emphasise depressingly incremental drops in weight. Conventional wisdom says that rapid weight loss leads to rapid weight regain, but a new generation of science is showing that slow isn't necessarily better. In fact, fast weight loss - if achieved with a healthy, caloriecutting food-based diet - can bring long-term success equivalent to the more gradual weight-loss programmes, which is reason for procrastinators everywhere to rejoice. Even if your day is spent shovelling gravel, you're still going to develop a pot belly if you lunch on pizza and fizzy drinks every day.This is not to say exercise is bad - exercise is, of course, important for maintaining health, strength and vitality. My laboratory summarised 36 years of published studies on exercise and weight, conducted between 1969 and 2005, and found that adding even an hour of exercise per day results in an average fat loss of just six pounds over the course of several months - hardly the benefit one would expect from all that work.Perhaps more importantly, most of the studies managed to get people to exercise only 30 minutes a day, at which point the average weight loss goes down to three pounds.
Men and women ranging from thin to slightly overweight volunteered to train for a half-marathon in a study lasting 40 weeks. Many popular diets don't cut as many calories as is needed, because they don't deal with the hunger factor well enough to go further.
These diets do achieve short-term weight loss with a combination of small calorie cuts and low-sodium meals that cause water excretion, but once water balance stabilises, you begin to feel like your dieting is getting nowhere. The first principle of successful dieting is to get calories low enough to cause ongoing, serious fat loss. Several studies have shown that at this level of intake, calorie requirements don't decrease anywhere near enough to make your weight plateau, meaning fat continues to be pulled from fat cells and real weight continues to slide off. Based on research studies, it's clear that liquid calorie diets - from meal replacement drinks like Slim-Fast - do work, but they are so desperately boring that few people can stick to them. To enjoy yourself more, go the real-food route and maximise benefits by ensuring every meal and snack you eat combines at least two of the properties that numerous research studies have shown cut hunger and increase the feeling of being full: high fibre, high protein, high volume and low glycaemic index carbs. Greater weight losses than this might occur for a week or two if you put yourself through the wringer of fruit juice fasts, purges, or harsh detox programmes, but you won't lose any more fat - just water, intestinal contents and sometimes muscle. The bottom line is that regular workouts are great for health and strength, but if you want to lose weight, the really important thing is what you eat. Stock up on the good foods that help with weight control, and then keep those calorie counts down to make weight loss a reality this time.


The verdict"The theory of the alkaline diet is that eating certain foods can help maintain the body's ideal pH balance (acidity levels) to improve overall health. Yesterday we introduced the Dukan DietВ  -В  a revolutionary slimming plan that has taken France by storm.
The problem is, when you eat badly or too much and gain weight, your adipocytes put on weight too, becoming distended. It also makes dieting much harder because although you may be able to reduce the size of your adipocytes, the daughter cells will never become a single mother cell again. Having worked with tens of thousands of patients, Dr Dukan believes the crisis point happens when your body mass index (BMI) reaches 28, making managing and controlling your weight more complicated.
But after ten years of widespread use in France, the Dukan Diet has been proven to help the obese as well as those with only a few pounds to lose. Avoid all butter and oil.THE CRUISE PHASEThis next phase consists of two alternating diets. However, some people prefer to work to a rhythm of five days of protein followed by five of protein plus vegetables, or, if you have only a little weight to lose, try two days of pure protein (say Mondays and Thursdays) with every other day protein combined with vegetables. In principle, you can eat as many of these vegetables as you like, whenever you like, but if you want speedy weight loss, it's best not to eat vegetables with complete abandon - better to eat until you no longer feel hungry. Mix all the ingredients together and marinate the beef for 2 to 4 hours in the refrigerator. Fill the hollow mushroom caps with the cooked stuffing and bake in the oven for about 20 minutes or until done. Next cut into strips and gently fry for a few minutes over a moderate heat in a non-stick frying pan that has been lightly oiled (add some oil then wipe with kitchen towel) with a little water in the bottom. In fact, for some people, healthy crash dieting may work even better than a diet that lasts all year.A recent study from my laboratory at Tufts University in Boston, Massachusetts, found that the slow and careful approach seems to be sustainable only by those dieters who are not sidetracked by rich food, party snacks and other common food challenges in daily life. The drumbeat of get moving to lose weight has become so loud that almost everyone blames his or her weight problem on not spending enough time working out. But when it comes to weight loss, it doesn't seem to be the panacea that it is often made out to be. One research study in The Netherlands also highlighted the problem that simply starting and sticking with a serious programme of exercise is easier after you've lost some weight. In practice, this means getting daily calorie intake down to 1,200 calories a day if your starting weight is 8.5 to 11 stone, or to 1,800 a day for those weighing 14 to 17 stone. My experience of helping people lose weight showed that eating three meals and two to three snacks every day and spreading calories evenly from morning to night is about as important as choosing the right foods when it comes to suppressing hunger. 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.


We’re concerned that this diet promises such a large weight loss, up to 13lb, in the first two weeks. It promises fast, effective weight loss, followed by an eating plan that ensures you stay slim, while  -  incredibly  -  allowing you to enjoy unlimited quantities of real food. The more you have, the greater your capacity to gain weight (women, unfortunately, usually have more than men). THE ATTACK PHASEThe Dukan Diet starts with a short, sharp 'attack' phase where you eat nothing but protein - just meat, fish, eggs and no-fat dairy products. Tea, coffee and diet drinks (no more than 1 calorie per glass) can be included in this total. When the tuna is cooked, allow to cool then marinate it with the peppers in a cool place for 2-3 hours. Unfortunately for anyone longing for results by next weekend, such diets are pure snake oil. Here, the man behind the plan, Dr Pierre Dukan, explains, for the first time in English, the basic principles of the first rapid-weight-loss parts of his four-stage diet. You can spend just one day here - or as many as ten days if you have a lot of weight to lose - and many people can expect to lose as much as 7lb in five days. Sweetener to taste In a mixing bowl, beat the egg whites until they form soft but firm peaks (you can use a dash of cream of tartar to make this easier).
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 planThe weekly meetings and confidential weigh-ins provide support and extra motivation to encourage long-term behaviour change. The meal plans can lead to very rapid weight loss and you’re advised to see your GP before starting.
Carbs are off limits except for a small amount of oat bran.The next three phases of the plan see the gradual introduction of some fruit, veg and carbs, and eventually all foods. The aim isВ gradual weight loss of up to 2lb a week and to promote long-term weight management.
Grill for 5 minutes, then to make peeling them easier place in a plastic bag for 10 minutes. Stick to 3 to 4 yolks per week if you have high cholesterol, but the white can be eaten without restriction.



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