DASH Diet

Dash Diet

The DASH Diet is much more than a weight loss program. In fact, it is considered by many to be a heart-healthy diet that can help to lower blood pressure. This is worth knowing, because if you have been diagnosed with hypertension, that is, high blood pressure, then the odds are that your doctor has told you that you need to make some lifestyle changes to correct the issue, even if you’ve been given prescription medications to help to control or reduce the problem.

Top among the recommended efforts beyond exercising, is to make sure that your weight is in a healthy range, and to toss the salt shaker, for good. This is where the DASH diet can be particularly beneficial as this diet emphasizes eating a variety of foods and nutrients at the right portion sizes.

The DASH Diet Encourages Healthy Eating to Naturally Lower Blood Pressure

With the help of the DASH diet you can take action to reduce your own blood pressure. For some who follow this diet it is possible to reduce it to the point that they no longer need their medication anymore. Of course, if this should ever occur, it is imperative that you speak with your doctor before going off any medication that you may have been prescribed. Additionally, this diet can also be followed to help people to avoid developing high blood pressure problems in the first place.

Essentially, the DASH diet is designed to show you how to reduce your sodium levels while eating healthy, nutritious, flavorful food, and exercising in a fitness appropriate way to bring your blood pressure levels back under control.

How the Program Works

The DASH diet stands for Dietary Approaches to Stop Hypertension, but it can also help you to prevent heart disease, osteoporosis, and even some cancers.

The premise of the program includes the following:

  • Eating more fruits, vegetables, whole grains, and low fat dairy
  • Eating poultry, fish, and legumes
  • Eating only limited amounts of sweets, fats, and red meats – though they are still allowed
  • Reducing cholesterol, saturated fat, and total fat intake
  • Increasing fiber intake, as well as nutrients such as calcium, potassium, and magnesium
  • Reducing sodium

When followed properly, hunger shouldn’t be a problem for most people. The reason is that the standard DASH Diet gives a follower 2,000 calories every day. When that is made up of fruits, veggies, whole grains and lean protein, you can eat a tremendous amount of food within that calorie limit. For those who want to lose weight, a reduced calorie version is also available.

The diet provides a large number of different types of advice and recommendations to make it easier to follow. This includes:

  • Choosing “no salt added” or reduced sodium foods
  • Purchasing fresh or frozen vegetables, or canned options with “no salt added”
  • Selecting fresh fish, poultry, and lean meat instead of processed, smoked, and canned varieties.
  • Limiting the consumption of picked and cured foods
  • Limiting the use of condiments that are high in salt such as soy sauce, ketchup, horseradish, barbecue sauce, teriyaki sauce, and mustard.
  • Cook pasta, rice, and hot cereals without salting the water.

An Adipex Alternative May Also Assist with Weight Loss

Some who follow the DASH diet for weight loss reasons also find that when they take an Adipex alternative diet pill in combination with this program, that it can help support their efforts to manage their weight. This includes reducing struggles that are sometimes experienced when trying to remain committed to a diet or finding the extra energy required to power through the day and workouts.

Just remember, before following the DASH diet or taking a diet pill, it is always a good idea to first consult with your healthcare provider to make sure you’re doing what is safest and best for your specific health and lifestyle needs as well as weight management goals.

The Meal Measure

The Meal Measure review

The Meal Measure is a health and weight loss product that is meant to help people to learn proper portion control so that they can increase the odds that they are consuming the right quantities of the various food groups.

It is a tool that was designed to follow the food portion guidelines of the USDA’s “MyPyramid,” which replaced the 1992 “Food Guide Pyramid” in 2005. That said, it should be noted that since 2011, the USDA replaced “MyPyramid” with “MyPlate.”

The Meal Measure is a Handy Tool

This item is a product from a company called Ezy Dose, which is a brand of Apothecary Products. The Meal Measure is a round plastic tool that has been designed to sit on a plate. It has four compartments that are labeled for a different food group:

  • Protein
  • Starch
  • Vegetables or Fruit

There is one compartment for protein, one for starch and two for fruits and/or vegetables. Each of the compartments is one cup in size, but they also include a half cup line that is marked inside. As for the protein portion, it is approximately the size of a deck of cards.

The Meal Measure is meant to help dieters to be able to better portion out their meals to encourage faster and easier weight loss by eating the right amount of the various food groups, and to help to promote better nutrition by encouraging variety and appropriate quantities of the different foods necessary to stay healthy.

The MyPlate Guidelines

The USDA created MyPlate (formerly MyPyramid) as a reminder for Americans to find their healthy eating style and build it throughout their lifetime. What a person drinks and eats matters and the right mix of foods and beverages can help an individual be healthier in the present and in the future.

MyPlate is a more simplified version of MyPyramid. For the MyPlay icon, the USDA chose a plate to help grab the attention of consumers with a visual cue that serves as a reminder for healthy eating that is not intended to provide a specific message.

What makes the MyPlate plate image different from the Meal Measure tool is that the MyPlate image is divided into five sections:

  • Fruits
  • Vegetables
  • Grains
  • Protein
  • Dairy

Grains and vegetables have the largest portions, with dairy being the smallest in size.

Convenient and Ideal for Most Meals

The Meal Measure is a practical product can be used for most meals and is dishwasher safe on the top rack. It is sold at a number of different websites and online marketplaces and is available in different colors, including blue and red.

On Amazon, the Meal Measure is advertised at being $9.34. As it does not need to remain on the plate when the meal is actually served, and is merely designed for proper portioning when the plate is being served, it can be used for multiple plates, so there is no need to purchase several when there will be more than one person eating and dieting together. This helps to make it not only practical but affordable.

Additionally, many people who have used it seem to like it. There have been dozens of customer reviews submitted online. Many of them found that the Meal Measure is a very helpful tool. They found that it was very easy to use, is clean and functioned very effectively as a method of gaining a better understanding of how large their portions should actually be.

Many people also pointed out that this was a much more practical way to portion food than using a plate that had dividers, as it was easier for them to be able to properly portion their servings without having to use different plates than everyone else. That fact was especially important at holidays and dinner parties.

An Oldie but a Goodie

Even though the Meal Measure is based on the older USDA MyPyramid Food Guidance System, all in all, it is still a valuable weight loss tool that provides a visual understanding of how much a person typically overeats in one area and doesn’t consume enough of other areas. This can be key in guiding an individual toward eating the right amounts of food and, therefore, naturally managing their weight and nutrition.

An In-Depth Look at the Whole30 Diet for Weight Loss

Whole30 Diet ReviewThe Whole30 Diet has been taking its place in the headlines over the last handful of years.  While it started out being applauded as a fast and healthy strategy, its reputation has taken a sharp turn in recent months.  The more this diet is studied and practiced, the more it slides down the list of weight loss and healthy lifestyle diets.

The idea behind the Whole30 Diet is that the dieter resets his or her body to a state that is far more efficient for fat burning.  It is meant to work by spotting the food groups that conflict with the body and with any medical conditions the dieter happens to have.  Weight loss isn’t actually the purpose of this diet, but it is often a side benefit of following its rules.

The Whole30 Diet Promise

The claim of Whole30 is not to provide its followers with a strict diet program or rapid weight loss.  Instead, the idea is to “change your life,” according to the official book and its website.  The purpose is to rebalance hormones, eliminate food cravings, improve medical conditions, raise energy levels, enhance the immune system and cure digestive struggles.

The founders of this program say it lets its practitioners achieve “food freedom” from having been trapped in bad eating habits.  The diet is meant to change your relationship with food, altering the way you think of it as well as of your body and your entire lifestyle.

The “science” behind the Whole30 Diet works with the idea that many mental and physical health issues are linked to reactions to the type of diet you’re eating.  Problems from depression to acne and even allergies have been known to be improved or worsened depending on the foods a person eats on a regular basis.

That said, the foods that do and do not work well with a person’s body are unique.  For this reason, it would be impossible to tell everyone to cut out certain foods while focusing on others. Therefore, the Whole30 Diet requires people following its rules to eliminate the consumption of sugar, grains, alcohol, legumes and dairy.  These must be eliminated for a full thirty days.

On the thirty first day, “food freedom” is achieved. This is supposed to be a time in which addictions, cravings and food fogs will have cleared away.  From that point, other foods start to be reintroduced to help to understand the body’s reaction so good foods can be kept in the diet while foods with a negative reaction can be avoided.

Whole30 Diet and Weight Loss

Though the Whole30 Diet was not designed as a weight loss program, it is often an effect of the changes it recommends.

No specific study has been conducted on the Whole30 Diet in terms of its potential weight loss benefits, the fact that it requires entire food groups to be eliminated for a full month will lead many people to lose weight.

A survey conducted by the company behind Whole30 indicated that of 1,600 participants in this diet whose data was submitted, 96 percent experienced weight loss.  The majority of those participants who lost weight saw 6 to 15 pounds of weight loss.

That said, many medical experts have expressed concern about the restrictive nature of the elimination component of this diet.  Not only is there no room for a single mistake or slip-up throughout the entire length of the thirty days of elimination, which sets up participants for failure, but the addition of food groups after the thirty days as foods are reintroduced will likely cause the pounds to return.  Moreover, depending on the impact on the metabolism, it may even cause additional weight to be gained.

Whole30 Diet and Nutrition

There hasn’t been any independent research conducted on the Whole30 Diet published in any peer-reviewed medical journals.  The claims are broad but not backed by quality research of any form.  It is an extreme and restricted diet, though it is maintained for only thirty days.

As a result of the extreme and restrictive nature without scientific backing, a growing number of medical groups, health groups and individual doctors have started turning their back on Whole30 as it does not offer balanced, nutritious eating nor a healthy lifestyle as a whole.

Whole30 Diet and Fitness

The founders of this diet and the authors of the books do recommend that followers keep active. They suggest that people following this diet take walks, ride their bicycles or take fitness classes of various forms.  The reason is that regular exercise is an important part of overall health.

That said, this diet does not specifically recommend any type or schedule of exercise as it is focused exclusively on food and not on a complete lifestyle.  The founders claim food “is the foundation of good health” and does not make any other recommendations.

That said, it should be pointed out that it does make eating recommendations in terms of types and timing surrounding exercise.  For example, it makes suggestions regarding what a follower should eat before and after a workout.  Therefore, it does seem to be assumed that the individual following the diet will also exercise.

Health Risks Linked With This Diet

Though the Whole30 Diet is not necessarily considered to be healthy, any health risks associated with it are typically considered to be minor when it is followed by a healthy adult.

The main risk associated with this diet is that the thirty days during which the elimination period continues will likely involve an unhealthy balance of nutrients.  Many vitamins and minerals will be hard to obtain in adequate quantities due to the nature of the food restrictions it recommends.  Without dairy, grains and legumes for a month, vitamin D, calcium, B vitamins and many other vital nutrients could be hard to get.

The next biggest risk has to do with following the diet accurately.  This type of elimination dieting does not allow for a single slip-up or mistake.  If, at any point in the diet, one of the banned foods is consumed in any quantity – even in tiny amounts, the results will be spoiled.  To avoid failure in the diet, it would need to be started from scratch the moment a mistake is made.  Since the diet is highly restrictive, this makes it unlikely that most people will be able to accurately follow through with it all the way through the thirty days without help from a prescription diet pill like Phentermine.

Fresh Start Bariatric Cookbook

Fresh Start Bariatric Cookbook ReviewFresh Start Bariatric Cookbook is a recipe guide designed to provide people with options after they’ve undergone weight loss surgery. The book is written by Sarah Kent MS RDN CD.

The book acknowledges that after bariatric surgery, people can’t simply jump right back into the old foods and recipes they used to eat ahead of the procedure. The body requires a new nutrition plan and it will need to be phased in throughout the healing. This cookbook points out that this surgery provides the opportunity to take nutrition much more seriously and to modify your life and lifestyle including the way you eat.

The Fresh Start Bariatric Cookbook is not only meant to create a program allowing people to know what to eat throughout the phases of healing, but also how to take their eating strategy into the long term. After all, the surgery isn’t a solution unto itself. It is a tool that provides the ability to be able to take control back over the way you eat so that you can lose the weight and keep it off.

As positive as that sounds, many bariatric surgery patients require a considerable amount of guidance in order to be able to put their intentions toward healthy eating into action. This can seem very challenging and quite overwhelming without the right information and an action plan to go with it.

The Fresh Start Bariatric Cookbook includes a range of delicious and yet healthy versions of some of the most popular and well loved foods. This makes it possible to enjoy a meal and feel confident that the right choices are being made. With these recipes, patients can know that they’re eating food they enjoy without undoing their positive surgery results.

This cookbook contains:

• Over 100 recipes that are meant specifically for a bariatric surgery patient’s unique needs. That said, these recipes are also appropriate for people who have had laparoscopic adjustable gastric band placement, vertical sleeve gastrectomy and other types of procedures for weight loss.
• Accurate serving size suggestions, labeling specific to a patient’s stage of post-operative recovery and nutritional information
• Foods ranging from full liquids to purees, then soft foods and finally a general long-term diet, which makes it appropriate from the moment the patient is released from the hospital.
• Thorough information about each recipe, including prep and cooking time, making it easier to fit the meals into your schedule every day.

Friends with the Scale

Friends with the Scale reviewFriends with the Scale: How to Turn Your Scale Into a Powerful Weight Loss Tool is a book available in both paperback and ebook format. It was written by Linda Spangle. The purpose of the book is to take the dread away from the bathroom scale and allow readers to discover how to use it as a tool for more effective weight loss.

Many studies have shown that the way a dieter uses a bathroom scale can greatly change his or her chances of successfully reaching weight loss goals. This is because the scale can play a large role in a person’s emotional state and motivation. When used effectively, it can encourage someone to keep going. When used improperly, it can become a negative influence on a diet and can drain a person’s motivation to keep going with the effort.

Friends with the Scale has been written to provide dieters with a practical approach to using the scale in order to gain the positive benefits while avoiding the drawbacks. The content of the book is a combination of personal stories as well as a smattering of scientific information.

The main topics covered by the book include avoiding the dread from stepping on a bathroom scale, knowing when you should absolutely not use a scale, understanding and managing the doctor’s office scale, the various factors that can change the numbers you see on the scale and how to overcome the inclination to feel like a failure when you see your weight rise on a scale.

The book is written in a way that allows a reader to follow a step-by-step plan to alter his or her weight-in rituals so they become an inspiring and motivational time instead of one that is dreaded and that leaves an emotional beating behind. As such, it isn’t about dieting as much as how to use this specific tool as a part of a broader weight management strategy.

While the book isn’t endorsed by any doctors it has received exceptionally positive reviews on Amazon, where it is sold. At the time of the writing of this review, Friends with the scale had received 74 ratings on Amazon and 89 percent of them were 5-stars. The remaining 11 percent were 4 stars with nothing lower than that. A 4.9 percent average rating on Amazon is a very strong one for a dieting guide, particularly one focused nearly exclusively on a single motivational tool.

MealEnders

MealEnders reviewMealEnders are a specially designed form of edible treat designed to help dieters to overcome their overeating struggles, employ improved portion control and reduce the need for snacking. They claim to be able to achieve these goals without the use of supplements or drugs. They are simply treats that can be eaten and that will expose the dieter to two carefully created layers of sensory experience.

According to the official MealEnders website, the outer layer of the treat is the “reward” layer. It is the sweet, “dessert” experience that is meant to trigger the sensation of the end of a meal since most people eat their desserts after having finished their main meals. The inner layer of the treat is a center that provides a “cooling/tingling” sensation. This cleanses the palate in order to provide the feeling of having finished eating.

Over time, the use of MealEnders is meant to help a dieter to train his or her mind to be satisfied with a meal on command. It trains the brain to know when it’s right to stop eating. This is done through a combination of engaging sensations in both the body and mind, says the official website.

While the official website does not provide any links to scientific study that would indicate that claims being made have been backed by science or medicine, it has received praise from Weight Watchers Magazine, About.com and Hungry Girl.

To use this product, dieters are instructed to pay attention to the way they feel during mealtime. As soon as that very first sensation of comfortable fullness starts to occur – about 20 minutes into the meal – it’s time to stop eating. They recommend a practice of leaving food on the plate in order to train the mind in a visual way. This can help to break the link between satisfaction from a meal and a clean plate. The idea is to teach the mind that fullness can be achieved with food left on the plate.

The recommendation is to eat three quarters of the meal and then eat one of the MealEnder candies. Twenty minutes from starting the meal, the sensation of satisfaction should be present.

It is also designed to provide an alternative to high calorie desserts as it does start with the sensation of sweetness before moving on to the refreshing layer that cleans the palette. Each serving of this product contains 15 calories and essentially no nutritional value.

Brown Fat Revolution Diet

Brown Fat Revolution Diet reviewThe Brown Fat Revolution Diet is a type of weight loss strategy that was developed by the author of the book that shares that name, James R. Lyons, M.D., a plastic surgeon. The idea behind the diet is that by consuming healthy fat (also known as “brown fat”), it becomes possible to maintain a healthier and firmer body which is better able to lose weight and maintain a goal weight.

On the other side of the spectrum, Dr. Lyons also claims that the consumption of “yellow fat” makes it easier for a person to gain weight and results in a body that is softer, flabbier, and that ages more quickly. The official website for the Brown Fat Revolution Diet states that while brown fat will make people “beautiful,”, the effect of yellow fat is that it “makes us old”.

The claim made by this diet is that by following it for four weeks and sticking to both its eating and exercising components, an individual would be able to enhance his or her metabolism build lean muscle, and maintain and increase brown (healthy) fat. At the time of the writing of this review, the official diet website explained that Dr. Lyons had been studying the body for more than three decades and had conducted thousands of plastic surgery procedures on women to help them to achieve a slimmer and more youthful appearance. It was at that time that he discovered that most of the procedures that he was doing involved removing or rearranging body fat.

He also discovered that patients who led healthful lifestyles had higher amounts of brown fat (which is a type of rich tan-colored fat that contained a solid supply of blood). He found that the results of the surgeries on these patients lasted longer and were more visually appealing when this form of fat was present in the body in larger quantities.

In his book, he claimed that by following this dieting strategy, people would be able to eat a broad spectrum of different types of food, including breads made from unbleached flours, pastas, cereals, starchy veggies, high-carb fruits, and many others. Proteins and unsaturated fats are also allowed in this diet. It also allows for a daily glass of wine, as well as caffeinated beverages. Alternately, though, foods that contain artificial flavors, sweeteners, and preservatives need to be eliminated from what a dieter consumes every day.

Park Avenue Diet

Park Avenue Diet reviewThe Park Avenue Diet is a type of weight loss plan that uses a very low number of calories over a short period of time in order to try to drop the pounds very quickly. This strategy was developed by Dr. Stuart Fischer.

It was created in order to help a dieter to be able to get started on a new lifestyle that will help them to look and feel better. As a part of this diet and then the lifestyle that is adopted afterward, Dr. Fischer recommends a focus on diet and fitness, but also beauty and fashion.

The complete Park Avenue Diet strategy lasts for six weeks and is broken down into three stages. The three stages are:

 

• “Inviting Success” – This phase lasts for the first two weeks and focuses on self discovery. Here, dieters are given the basics of the program that involve developing a better understanding of the seven areas of image reinvention, and then gradually adding them into their daily routine.
• “Preparing for Greatness” – This phase lasts for the length of the third week. Here, dieters must keep up with their newly developed diet and continue to practice their new skills, developing them into habits.
• “Making the A-List” – This phase continues for the last three weeks, throughout which the diet is continued as it was, and exercise levels are boosted.

Though that outline makes it seem quite simple and achievable, the truth about the Park Avenue Diet is that it is exceptionally restrictive. Each day, three meals are allowed, as well as a snack and a dessert. The dieter must drink a large amount of water in order to ensure proper hydration. While there are a typical number of eating periods, calories need to be kept between 1,200 and 1,500 per day.

Dieters need to keep their portion sizes inside of controlled limits, and their foods are made up mainly of vegetables, fruits, brown rice, lean proteins, pastas, and select dairy products. All artificial sweeteners, fruit juice, milk, alcohol, sugar, and other sweets are required to be eliminated.

There are exercise recommendations provided throughout the length of the Park Avenue Diet. The intensity of the required workouts builds over time. According to information about the diet, the average participant loses between one and two pounds per week. This is a healthy amount of weight loss, but it is also the amount that many people will lose with less restrictive strategies.

Wheat Belly

Wheat BellyWheat Belly is a type of weight loss strategy that was first created by a cardiologist named William Davis, M.D., who wrote the book entitled with the name of the diet. Throughout its pages, this book goes on to describe Davis’s own struggle with excess weight. He claims to have carried 30 pounds too much of fat around his middle. During that time, he noticed that after he consumed foods containing wheat, his energy levels would droop.

In response to that discovery, he began an experiment that featured himself as the sole participant. That said, after a while, he also asked some of his own overweight patients and who were at risk of diabetes if they would join him in testing out a theory. He then eliminated wheat from both his and their diets for a period of three months, after which, he did a checkup on all of them.

What Davis says that he discovered in himself as well as the majority of his patients, was that they had lost a great deal of weight, and they experienced a reduction in blood glucose levels. This brought many of the overweight patients out of the range in which they were at risk of diabetes, and down into the normal blood sugar range. The doctor also reported that both he and his patients experienced a higher amount of energy, they had more restful sleep, they were able to focus more effectively, they had more regular bowel movements, and they enjoyed a range of additional benefits such as improved joint and lung health.

The prime issue that has been brought up among critics of this diet is that beyond Davis’s own experiment, there hasn’t been any significant evidence to indicate that this informal experiment was representative of what the average population would experience. Moreover, a review that the Journal of Cereal Science recently published showed that there is inadequate evidence to suggest that Dr. Davis’s claims about wheat – including a link with obesity – was accurate.

In order to follow this diet according to the Wheat Belly book, dieters are supposed to cut wheat from the foods that they eat, including cereal, bread, donuts, pretzels, and a surprising number of other foods that contain wheat and wheat products among their ingredients. Equally, it is important that this diet is focused exclusively on cutting out wheat, not gluten. This is not a gluten-free diet.

The Dolce Diet

The Dolce Diet reviewThe Dolce Diet is a weight loss program that is based on a book that was written by Mike Dolce. The book was entitled “The Dolce Diet: Living Lean”. The author is a dieting and nutrition expert who has guided some of the most famous athletes worldwide. The book has received a considerable amount of attention and provides its readers with concepts, recipes, and workouts that he had previously shared only with the athletes who had hired him.

This book is clearly geared toward people who want to be able to learn how to live their lives in a way that is similar to some of their favorite sports stars. It was written to help them to better understand the way that famous athletes live their lives, and who the reader will be able to adopt some of those habits in order to improve their own weight maintenance and physical performance at sports and exercises. Essentially, it’s meant for people who want to look like they, too, are sports stars.

The Dolce Diet is not meant for people who want an easy ride to lose weight. Instead, this is geared toward people who are hoping to get their eating and exercising in order so that they can lose weight and build muscle. Sports enthusiasts and fitness buffs are the people who are most likely to find this book appealing.

That said, even people who are not quite as wrapped up in the fitness world may still benefit from the lessons and information that the author has to offer throughout its pages. The spectrum of different meal plans and recipes within this book make it possible for people to be able to adapt them for a number of different purposes. The options are quite varied, even including options for people who are living gluten free or who live a vegan lifestyle.

Aside from the diet options, there are also instructions for a range of different strength training, cardio, and conditioning exercises and workouts. They include both written instructions and supporting images to help the user to complete the exercises properly and safely.

While it does look as though there is a great deal of potential for the diet plans and exercises in this book, it is still clear that it is meant for people who already have a mindset of sticking to a program – serious athletes. The average dieter may need more in terms of motivation and drive not to give up partway through a diet plan.