Fitness Trackers as Weight Loss Tools

Fitness Trackers for Weight LossOver the last little while, fitness trackers in many forms have become extremely popular.  This technology is no longer just worn by early adopters.  Instead, it’s available and readily used by anyone who wants to be able to better understand their activity levels and other healthy lifestyle factors every day.

Can Fitness Trackers Support Weight Loss?

These little devices come in many different shapes and forms.  Most are wrist-worn, but there are also pendants, belt/waistband clips, and others that will also record movements and other factors, providing on-device feedback, but more often sending the info to an app.

New research is showing that people of all ages can benefit from features on fitness trackers.  One recent study showed that the step counter and accelerometer are the most helpful features in these devices for supporting weight loss when combined with regular exercise and calorie-controlled diet.  Another study has shown that they could be a very powerful tool for helping older people to be able to lose weight more effectively.

Weight Loss Support at Any Age

That latter study was conducted by Wake Forest University researchers. The participants were 48 individuals between the ages of 65 and 79 years and who were all obese. The study ran for a period of 10 months, which included 5 months in which there was an effort made to lose weight, and another 5 months which was a follow up period.

The participants in the study were randomly assigned to one of two different groups. The first group was provided with information about aerobic exercise and dieting. The second group was provided with this same information, but they were also given fitness trackers and some instructions regarding the way in which they should be used.

What the researchers found was that by the end of the study, the people who used the fitness trackers reduced their weight by about 10 percent from where it had been at the beginning of the research. On the other hand, the people who did not have the trackers reduced their weight by an average of only 5 percent of their starting level. This research was published in the Obesity journal’s online edition.

The authors concluded that this research offers evidence that providing people with a fitness tracker and the proper instructions for using it, as well as the right instruction for a proper diet and workout routine, could help those individuals to be able to lose weight and then keep it off once it’s gone.

Key Points

The study indicated that weight loss and weight loss maintenance can both benefit from a level of self-regulatory intervention such as what was provided through the tracker device. It should be noted that the individuals who had received the trackers did receive added attention in order to assist them in being able to alter their behaviors so that they could meet their goals. What was truly notable, however, was the tendency for spontaneous physical activity that was outside of the regular exercise program but that was often seen among those who had the fitness trackers.

Which Fitness Trackers Help the Most with Weight Loss?

The great news is that since pedometers and accelerometers are the features that are most helpful on fitness trackers to people trying to lose weight, you don’t have to spend a fortune to get a useful device. The key is to find a gadget you know you’ll wear regularly, that collects reliable data, and that features an app you’ll use.

The following are some of the most popular brands.  Within each one, there are often several models available.  Check out the features among these fitness trackers to be sure you’ll be able to use them as you want.  For instance, some have features like heart rate monitors or are waterproof. These will be important if you want to gauge the intensity of your workout or wear the device in the rain or while swimming. Some also monitor sleep, which can be useful in gaining a better overall idea of your healthy lifestyle beyond how many steps you’re taking each day.

  • Fitbit – Likely the most well-known brand with a range of adult and child devices with various features, accessories and price points, and a user-friendly app with a spectrum of tracking features.
  • Garmin – One of Fitbit’s top competitors. These devices also offer a spectrum of options, prices and a popular app that contains all your data.
  • AmazFit – This is among the fitness trackers in the lower price range but that doesn’t sacrifice features. It also has Alexa built-in, which is appealing to those who already have many Amazon products in their homes.
  • Apple Watch – If you have an iPhone and want a smartwatch with fitness tracker features, then this might be the option for you. It’s more expensive than other typical tracking devices, but it also offers more overall features beyond just keeping up with your workouts.

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.

Sadkhin Diet

Sadkhin Diet review

The Sadkhin Diet is a fad strategy that claims that it will help a dieter to be able to lose weight very quickly, but still safely. Instead of focusing on starving yourself, it uses acupressure to keep hunger to a minimum. In theory, this is supposed to help the dieter to be able to eat far less without having to feel as though they are starving. Furthermore, it also claims to help to cleanse the body while it synchronizes the operation of the organs.

Supposed Sadkhin Diet Benefits

The supposed benefits of choosing this program include:

  • Weight loss of 20-25 pounds achieve in just one month
  • No side effects
  • Countless benefits to your health
  • Natural weight loss without chemicals, diets, surgery or heavy exercising
  • Weight loss sustainability, with weight loss effects lasting for a minimum of 2 years

Additionally, the official site states the program is very affordable as “many insurance plans reimburse our clients.”

Based on these bold claims (that don’t have any clinical evidence to back them up) and the fact that the company behind his program likes to boast that the program has been featured on many TV networks, this immediately calls into question the validity of the claims made.

A Money Grab More Than a Practical Weight Loss Solution

The Sadkhin Diet, better known as the Sadkhin Complex weight loss program, is a combination of eating recommended healthy foods and acupressure, which is delivered via two Sadkhin Spheres that are positioned behind the ears (one behind each ear) by a Certified Sadkhin Practitioner. The website shows the ways in which a dieter will be required to change their typical eating habits so that they will be able to drop ten percent of their body weight within a tiny period of ten days.

This is a very expensive program. Although the initial consultation is free, the first month costs just under $400 and then about $240 for each additional month on the program. Moreover, there may be other additional costs for the company’s proprietary Multi-Vitamins, Soups, Herbs and Tea blend. On top of that, the spheres that deliver the acupressure must be adjusted every 10-12 days and this adjustment can be done only by a Certified Sadkhin Practitioner at a certified The SadkhinTherapy location.

Additionally, there is no evidence that this program is even effective for safe and long-term weight loss. Reviews by users on third party sites have been highly skeptical and it isn’t difficult to understand why. All that is used for this diet is acupressure and the exclusive consumption of  “healthy” foods that is nothing short of a starvation diet that includes primarily liquid-based foods, vegetables and fruits, resulting in a very low-calorie diet that is unbalanced and clearly lacking nutrients, which is made apparent as taking a multivitamin is encouraged.

While the diet, itself, isn’t tremendously challenging to follow in terms of knowing what the rules are, for the majority of people, it would be impossible (and also unhealthy) to be able to achieve the weight loss that is outlined in the program’s claims.

Even though the idea behind this fad may seem as though it is a good one, the reality is quite different. Moreover, any results that are actually achieved throughout the length of the Sadkhin diet will rapidly diminish once it is no longer being followed as it is likely that much of the weight that is lost will be water weight, and the rest will rebound before the body is able to recover from being in starvation mode (a slowed metabolism from eating too few calories).

A Diet for 16 to 65 Year Olds

According to the website for the Sadkhin Diet, they accept clients in fair health aged 16 to 65. However, individuals who have severe heart conditions and/or are currently under chemotherapy/radiation treatment are not eligible to take part in the program. Individuals interested in the Sadkhin Diet are also encouraged to consult with their primary care physician prior to their first appointment to make sure the program is right for them.

Though acupressure may help some people with weight loss when combined with diet restrictions, using it to such an extreme degree like the Sadkhin Diet may not be the safest method for everyone. There were reports of users of this diet (in their reviews of their experience) who found that they were incapable of eliminating their hunger, and who were not able to lose nearly the amount of weight that was promised.

While is it highly recommended that you avoid this weight management program altogether, if you are keen to give it a try, it is very important for anyone considering this diet to first speak with their doctor as it may not be safe for everyone and it could put your health at risk if it does not agree with your specific medical needs.

 

Brazil Butt Lift

Brazil Butt Lift review

The Brazil Butt Lift workout program is one of a large number that have been released by the highly popular Beachbody brand. This company is known for its flashy pictures, it’s hype, it’s tremendous claims, and its association with well-known celebrities, indicating a considerable marketing budget.

Leandro Carvalho is Your Trainer

This specific workout stars Leandro Carvalho and his exclusive TriAngle Training technique. This is meant to help an exerciser to ensure that he or she is accessing all three groups of muscles within the buttocks region.

This has helped the program to tap into the niche market for targeting specific muscle groups instead of a whole-body workout. As virtually every woman wouldn’t mind improving her behind in some way, then this has certainly focused on a muscle group that could obtain some consumer attention.

Work Your Butt Off and Have Fun While Doing It

The design of the Brazil Butt Lift workout is to not only be effective but also to have a lot of fun while doing it. By using Brazilian dance, sculpting moves, and cardio, it trains all three major muscle groups in the buttocks:

  • The maximus
  • The medius
  • The minimus

This program has become one of the brand’s most popular and it is one of the leaders in the category targeting the slimming and toning of the backside. Its popularity has only been driven onward as huge stars such as Jennifer Lopez have become recognized for their gorgeous bodies and firm round behinds. This has only made other women want to achieve that look for themselves, even more!

Leandro Carvalho is somewhat of an expert in strengthening and defining the muscles in this area as he has not only created the workout in this video, himself, but he has also been the trainer for Alessandra Ambrosio and the other Angels at Victoria’s Secret.

Get Your Brazil Butt Lift with Brazilian Dance Moves 

The workout has a rather boot camp style to it, but it has been incorporated into Braziilan dance moves, bringing in the Samba, Zumba, Capoeira, and even some ballet. Beyond that, there are some stricter and more standard exercise moves such as squats, lunges, and jumping jacks.

In order to achieve the desired results, this program needs to be followed regularly. The official material does caution users that they will likely experience some soreness, particularly at the beginning, but that is because the muscles are being accessed as greatly as they are in a way that they have not likely been used at all in the individual’s entire life. The program has received many positive consumer reviews, particularly about how enjoyable it is.

Beachbody on Demand

The Brazil Butt Lift workout program was once sold as DVDs. However, as of 2020 June, if you’d like to enjoy the workouts, you can stream them online directly from the Beach Body workout. That said, they aren’t free. You’ll need to sign up for Beachbody On Demand to access them. Joining the Beachbody on Demand program also gives you access to many of the company’s other popular workouts, which total to over 1,000.

In terms of the Brazil Butt Lift, more specifically, here are a few extra facts about the program to consider:

  • It consists of 11 workouts
  • The program includes Slim & Tone, Bodyweight Training, Cardio, Core and Dance
  • The following equipment is needed: Dumbbells, Resistance Loops, Resistance Bands, Crore Comfort Mat

Beyond the workouts, there is an eating plan that you can follow that includes “flavorful Brazilian-inspired recipes” to “keep you slim” and a fitness guide that can help you “determine your butt type and follow the customized guide.”

Additionally, there are extra programs in the series, including “Brazil Butt Lift Carnivale” and “Brazil Butt Lift Master Series”.

While the Brazil Butt Lift program has been designed for beginners, it is important to make sure that these workouts are appropriate for your fitness level. It is vital that you never push beyond your limits when it comes to exercise as this could result in serious injury. If you are unsure as to what your fitness level may be, you can always consult your healthcare provider for advice.

Gillian McKeith’s Food Bible

Gillian McKeith’s Food Bible book review

Gillian McKeith’s Food Bible is a book that was written by clinical nutritionist and television celebrity, Gillian McKeith. It is meant to be used as a food reference. Gillian McKeith is the host of several BBC television shows. Among them, the largest and most famous has been “You Are What You Eat,” in which she assists obese individuals in identifying the foods and eating behaviors that are causing them to gain massive amounts of weight, and then guides them with healthier options. McKeith also wrote the 2-million copy internationally bestseller “You Are What You Eat.”

Eating the Right Foods Can Help

The full name of the book is “Gillian McKeith’s Food Bible: How to Use Food to Cure What Ails You.” It is meant to help people to use the right foods to prevent and treat a range of different health struggles. It provides information and recommendations for more than 100 different common ailments, from migraines to yeast infections and asthma.

Many people forget about the healing powers of foods and the nutrients that they contain, but this book has been designed to provide people with a new way of looking at the foods that they eat. Although it does acknowledge that this does not replace a doctor’s care and that there will be times that medications will be required, it also reminds people that their eating habits can offer them some ways to prevent illnesses from happening in the first place, or at least to treat them in a drug-free way so that they don’t need to be as dependent on pills.

For instance, some of the food based treatments mentioned in this book include:

  • Wild yams help promote fertility
  • Almonds can assist with weight loss
  • Tomatoes contain antioxidants that can help prevent cancer
  • Oil and collagen production can be stimulated by eating foods like berries, spinach, broccoli and romaine lettuce

This Book May Not Be for Everyone

Among the strengths of this book are that the author is very qualified as a nutrition and medical specialist. Many people are looking for ways to treat minor ailments in natural ways without having to rely on medications each time. This resource is also a positive one in that it encourages people to eat healthier foods and to increase the amount of fresh foods that they consume. At the same time, it also promotes the reduction of the consumption of processed foods.

On the other hand it is also important to note that the suggestions made in Gillian McKeith’s Food Bible may not work for every medical condition and every person. The sheer number of conditions that are addressed in this book mean that there will be solutions that will work for some but not for others. This is because there is no single cookie cutter solution for everyone when it comes to medical conditions.

If you are considering following the advice in this book, it would be best to first consult with your doctor.

April 2020 Update

Gillian McKeith’s Food Bible that was reviewed above is no longer in print and is currently unavailable for purchase. This isn’t surprising as the book is several years old and Gillian McKeith is no stranger to controversy having been called out over the years for adding the term “Dr” to her advertisements and for even being branded as a “fake” for carrying out the role of being a therapist on Celebrity Big Brother, in spite of not being qualified as one.

Back in 2007, the “You Are What You Eat” TV presenter agreed to drop the title of “Dr” from her company’s advertising after complaints were sent to the UK industry watchdog. Although she has made millions from her books and television series, her credentials have been questioned by some experts.

After careful consideration, the UK’s Advertising Standards Authority (ASA) decided that using the term “Dr” was likely to mislead the public, so McKeith decided to drop it from advertising. The reason this controversy occurred was McKeith had claimed that she was entitled to call herself a doctor due to her distance learning PhD in holistic nutrition that she had received from the American Holistic College of Nutrition.

However, this college was not accredited by any recognized educational authority at the time that she took the course, which means that McKeith does not hold a general medical qualification. Therefore, for all intents and purposes, she’s not a “Dr” as she claims.

The reason why this is important to note is that McKeith has other books that you can still purchase beyond the Gillian McKeith’s Food Bible. Although she does offer good advice that may be beneficial to some individuals seeking to lose weight, it is essential to keep in mind that she is a celebrity first and not a doctor. Her opinions and advice should not be placed above the advice of your own healthcare provider.

Dorm Room Diet

Dorm Room Diet review

The Dorm Room Diet is a program that was created to help to counteract the impact of the dreaded “freshman 15”, in which a freshman is likely to gain about fifteen pounds during that first year of college. This is typically the result of eating high fat and sugary foods (which are often served at college cafeterias), large portions, regularly drinking bear, from maintaining poor sleeping patterns, and from failing to exercise adequately.

That said, Daphne Oz, the author of the Dorm Room Diet’s guidebook decided to create a product that would help to change that pattern in the first year of college, and to help those who have already gained those 15 pounds to be able to work them back off again.

A Diet Program For College Students

This book is geared specifically toward college students and is to be used as a guide to provide them with the information that they need to alter the way that they eat when they are living in dorm rooms so that they will be able to change their eating patterns and avoid consuming only large quantities of high fat foods. This is meant to assist them in being able to keep away from the freshman 15 and to be able to remain healthy throughout the college years.

Daphne Oz is the daughter of the very famous Mehmet Oz (aka Dr. Oz), who first found his fame on the Oprah Winfrey Show and then moved on to his own television and online empire. He is also a famous diet author and now it seems that his daughter has followed in his footsteps. In fact, Dr. Oz has written the forward in the book, expressing his complete support for his daughter and what she has assembled in her Dorm Room Diet book.

That said, it should also be noted that while it once may have been ideal to have your celebrity doctor father write a forward to your book, years later after this book was published, Dr. Oz would be called out for diet scams and his “miracle” weight loss claims for which he had to publicly face a senate committee hearing. Over the years, in spite of maintaining his popularity and TV show, Dr. Oz has built up quite the reputation for making bogus medical claims.

Stay Healthy and Track Diet and Exercise

The Dorm Room Diet is actually made up of two books that are a set.

  • “The Dorm Room Diet: The 8-Step Program for Creating a Healthy Lifestyle Plan That Really Works” – This first book explains the program itself and provides the information that college students need to help them to stay healthy while they are living on campus.
  • “The Dorm Room Diet Planner” – This second book is a type of workbook in the form of a planner. It gives the user the ability to track his or her food intake and daily exercise, as well as to keep goals and take note of aspirations and overall thoughts.

That said, in 2010, a revised and updated edition of Oz’ original national bestseller (launched in 2006) was released: “The Doom Room Diet: The 10-Step Program for Creating a Healthy Lifestyle Plan That Really Works.”

In the updated version, Oz expands on her original program by providing additional helpful information and support, such as:

  • Stop emotional eating
  • Get the exercise you need, even if its in your dorm room
  • Select supplements and vitamins wisely
  • Recognize the most common danger zones for unhealthy eating (e.g. late-night studying, parties, eating on the run, sporting events, etc.)

Dorm Room Diet Update

As of March 2020, when this Dorm Room Diet review was updated, the revised version of the book remained quite affordable. It could be purchased for $9.53 on Kindle at Amazon. However, there were no paperback versions available that shipped directly from Amazon, which suggests that the book is out of print.

As for the original Dorm Room Diet book and planner, both can still be purchased from third-party Amazon sellers, but are also likely out of print.

While this diet plan still remains very inexpensive for anyone who would like to try it and it has received generally positive reviews, the information provided in it is over a decade old. It’s safe to say that the popularity of this once national bestseller has dwindled.

Lastly, if you not a freshman in college staying on campus, the Dorm Room Diet isn’t likely to be helpful.

Dr Tabor’s Slim And Beautiful

Dr Tabor’s Slim And Beautiful review

Dr. Tabor’s Slim and Beautiful diet was developed by a medical doctor named Dr. Aaron Tabor. The program has a complete website that provides everything from testimonials from other satisfied customers to video instructions that were created by Dr. Tabor, himself.

There are a number of different food plans and diet plans that all fall under the same program so that an individual’s personal taste can be taken into account. This way, the program is designed to make sure that a dieter’s needs are filled and so he or she will be less likely to “cheat”. For example, a dieter with a sweet tooth will be able to choose from among a number of different dessert style foods that are provided right on the front page for each of the different programs.

Dr. Tabor’s Slim and Beautiful Program

Each of the diets in the Dr. Tabor’s Slim and Beautiful program provide the participant with three meals per day and snacks. The meals, however, are not necessarily the normal type of breakfasts, lunches, and dinners. Instead, they are replaced by protein shakes, protein bars, as well as more traditional types of entrees as well as bags of snacks.

The purpose of the diet, therefore, isn’t to teach the dieter how to prepare his or her own healthy, weight friendly foods, but is instead to encourage this individual to purchase his or her food from the program.

Here’s a closer look at how the program works:

  • For every month that the dieter subscribes, one week’s worth of food is included in the membership
  • The other three weeks of food must be purchased separately.
  • A month’s membership also comes with Dr. Tabor’s diet book, free diet counseling, and the ability to participate in the online community.
  • If the dieter registers for the program’s auto ship program, additional discounts are applied.

The foods selected for this program are based on a high protein and low-fat concept. The idea of raising the protein is meant to help to combat hunger. There may be some truth to this as studies have found that inadequate intake of protein can increase hunger and the desire to eat.

No Research Cited to Backup the Efficacy of the Program

It is important to note that while the creator is a doctor, the website does not cite any research or clinical studies that would suggest that there is any scientific evidence to back up the claims about this diet.

Moreover, this is not a cheap diet. At an average cost of $14.75 per day for a month’s supply of food, this is considerably more expensive than it would be to learn to make diet friendly meals at home. Even on the auto ship program the average cost is just over $11 per day. This would make the program cost prohibitive for many dieters, and unappealing to others who would rather pay that kind of money to a program that has clinical trials to back up its claims.

Additionally, remember that simply because a diet program was created by a doctor, this does not mean that it is safe or effective for you. Ultimately, the creator of any product that is intended for sale is seeking to make money. For this reason, it is very much in your best interest to consult with your personal healthcare provider before partaking in the Dr. Tabor’s Slim and Beautiful program. In other words, do not blindly take Dr. Tabor’s word that this diet is a good one.

Update March 2020

Dr. Tabor’s Slim and Beautiful was popular when it first came out in 2007. However, over the years it dwindled in popularity to the point that the program now no longer appears to exist. The program’s website is gone, and the products (shakes, etc.) required to take part in the diet are not available for purchase.

Now all that appears to remain of this program is a $3.99 hardcover version of the book “The Revival Slim and Beautiful Diet: How An Incredible Little Bean Can Help You: Lose Weight, Increase Energy, Lower Cholesterol, and So Much More,” which can be bought on Amazon.

Co-authored by Tabor and his mother, the book is supposedly based on “ground-breaking research” and shares the health benefits of soy and other life-enhancing beliefs, thoughts, activities and health practices that are easy to implement.

However, the rating for this book is very low, with readers complaining that the book is nothing more than an infomercial and that it does not contain any useful or ground-breaking information.

Ultimately, it seems safe to say that Dr. Tabor’s Slim and Beautiful has had its five minutes of fame.

Skinny Bitch Book Of Vegan Swaps

Skinny Bitch Book Of Vegan Swaps book review

The Skinny Bitch Book Of Vegan Swaps is a type of cookbook that provides a range of recipes that are not only geared toward weight loss or maintaining a healthy weight, but also provide suggestions to be able to convert non-vegan recipes into dishes that are vegan friendly by switching the ingredients.

The author of the book, Kim Barnouin, claims that any recipe can be made vegan as long as the right substitute ingredients are used to replace those that are not appropriate to this lifestyle.

Continue reading

The Spark Solution Diet

The Spark Solution Diet Book

The Spark Solution is a book containing a two-week diet program that is designed to help dieters improve their health and lose weight.

Created by SparkPeople.com experts, Becky Hand R.D. and Stepfanie Romine, “The Spark Solution: A Complete Two Week Diet Program to Fast-Track Weight Loss and Total Body Health” is a weight loss book that promises to help those looking to lose weight, drop at least 5 pounds in two weeks, and help them keep the weight from coming back.

What Can you Expect from The Spark Solution Diet?

A product from one of the biggest weight loss communities on the web, the point of the book is to alter a dieter’s mindset. It changes common failures that occur in dieting by building on what is actually successful.

Essentially, the book provides dieters with a program that is 28 days long and is split up into 3 parts:

  • 14-day Jumpstart – This concentrates on providing motivation and tips and tricks to help you create a lifestyle that is healthy.
  • 14-day Let’s Get Started – This addresses fitness and meal preparation. In this section, dieters will also find workout schedules, as well as diet plans.
  • Tools for Success – This last part integrates everything that the dieter has learned during the course of the past 28 days, so they can use it to achieve long-term success. 

What Type of Foods are You Allowed? 

While the book provides you with recipes that are easy to make, to give you a basic idea of the type of food that is promoted on this diet, each day you can expect to eat:

  • Three to four servings of raw or cooked non-starchy vegetables.
  • Two to three servings of fruit (fresh, frozen or canned).
  • Five to six servings of whole grains and starchy vegetables combined.
  • Protein incorporated with two to three servings of plant-based protein or lean, low-fat animal meat.
  • Two servings of dairy and fats as part of a meal or in snacks.

How Much Should You Expect to Exercise? 

Exercise is an important part of the Spark Solution Diet. Following this diet you can expect to engage in daily exercise. About 40 pages of the book is dedicated to fitness and includes pictures to show how certain exercises should be performed. There is also a workout “menu” that shows the number of calories different types of workouts burn as well as other sensible fitness guidance. 

What are the Benefits?

  • It is an affordable diet plan. The book is inexpensive and can be easily found and purchased online. For instance, at the time that this Spark Solution Diet review was written, the paperback cost $12.60 on Amazon. There was also hardcover, eBook and audiobook versions available.
  • The plan concentrates on both eating habits and fitness.
  • The book features recipes that are easy to make.

In addition to The Spark Solution book, the SparkPeople website is free to use and can be accessed at the user’s convenience.

Although SparkPeople.com is not a diet program, it does offer dieters customizable tools that help to track their progress and can provide them with a better understanding of their weight loss efforts. Also, there is an extensive range of information on the website that covers several topics. Information is provided by experts, as well as SparkPeople community members. 

What are the Drawbacks?

  • There is no guarantee that you will lose weight.
  • The Spark Solution Diet plan is not for everyone and is not suitable for every lifestyle.
  • This is a short-term weight loss diet program that only lasts for two weeks.

The information found in The Spark Solution is based on studies, as well as advice and principles from members and experts at SparkPeople.com. Its purpose is to help dieters achieve successful weight loss during the first two weeks of dieting, which is often considered to be the most critical time.

Although it is a short-term program, it is designed to help dieters achieve long-term results. That said, the book states that noticeable weight loss is achieved within 2-weeks, but there is no guarantee that this will happen.

Always remember that it’s always a good idea to consult with your healthcare provider regarding your plans to change your diet or lifestyle if you would like to lose weight. Your doctor can help you come up with a strategy that best suits your current state of health, lifestyle and weight management goals.

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.