The Macrobiotic Diet was developed in Japan by George Ohsawa, he believed a diet should be as simple as possible.  There are 10 stages of the diet, however as the diet increases in stage, it also becomes more restrictive.  For instance, the 10^th and final stage includes a diet of only water and brown rice.

Guidelines of the Macrobiotic Diet

For the most part the Macrobiotic Diet is a high fiber, low fat diet that has many of the attributes of other diets.  While mainly a vegetarian diet, the Macrobiotic Diet does allow fish. 

Typically speaking, whole grains make up a large percentage of the Macrobiotic Diet with about 50% or more found in each meal.  Whole grains include brown rice barley, buckwheat, corn and rye.  As far as other grains are concerned, baked goods, pasta and noodles are allowed occasionally.

The Macrobiotic Diet also encourages a person to consume one to two bowls of soup per day.  The most popular soups are either Miso or Shoyu.  These soups are made from soybeans.

Vegetables are another type of food that should be consumed on the Macrobiotic Diet.  Generally speaking vegetables should make up about 25% to 35% of food consumed daily.

 Beans are also another food item that is consumed on this diet and they should consist of about 10% of the food one consumes daily

Other foods that can be eaten are seeds and nuts, fruit, sesame oil and deserts are permitted within reason.  Foods generally to be avoided include meat & dairy products such as eggs, most types of milk and beef and poultry.

The Macrobiotic Diet offers dieters a healthier menu of food to consume- especially if you live in the West.  While there is a choice of many different types of healthy foods that can be consumed on this diet, there are some types of food that are avoided including foods that are high in protein, potassium and iron.  For people that have specific health conditions, this diet should be avoided.  As always, consult with your physician before starting a new diet program.

The Basics of the Flat Belly Diet

Generally speaking, the Flat Belly Diet involves replacing saturated fat and many types of polyunsaturated fat with much healthier monounsaturated fats (MUFA- Monounsaturated Fatty Acids).  With the Flat Belly Diet, you should eat a MUFA with every meal and strictly regulate eating other types of fats-especially saturated fats found in many processed foods, butter, etc.

Monounsaturated fatty acids can be found in a wide range of food, but popular foods that include this substance are olive oil, nuts, seeds, avocado, sunflower oil and flax oil.  In addition to eating MUFA’s with every meal, the Flat Belly Diet calls for eating other healthy foods such as fresh fruits and vegetables, whole grains and lean meat.  It is also advised that the dieter restrict daily calories consumption to about 1600 per day.  The Fat Belly Diet has been described to be very similar to other types of diets- specifically the Mediterranean Diet. 

The Flat Belly Diet Includes Exercise

This diet also helps reduce weight and hopefully flatten your stomach by recommending a regular exercise program of brisk exercise that lasts about 30 minutes per day.  Exercise can include walking, strength training, calisthenics, aerobics, etc.

The Flat Belly Diet Makes the Following Claims

Some of the claims that the Flat Belly purportedly makes is that a dieter can lose up to 15 pounds in about a month’s time, that one can trim up to 12 inches of fat from the waist and that in about a month’s time you should see a flatter, sexier belly.

Pros of the Flat Belly Diet

It is no surprise that one can lose weight eating the type of foods that this diet suggests.  Choosing foods such as fresh fruits and vegetables, grains and lean meat while substituting your saturated fat with MUFA’s has been suggested by many other diets that work. 

Cons of the Flat Belly Diet

This diet does suggest an exercise regiment which is good, but in order to gain true insight on the diet, you will need to purchase the book, which will set you back over $30.  However, for those looking to have a flat belly this summer, there are far worse diets on the market than this one.  As always, consult with a physician before starting a diet or exercise program.

The Basics of the Raw Food Diet

There are many ways to participate in the Raw Food Diet.  Many dieters usually stick to foods that are easy to prepare and stay away from raw foods that may have parasites or other bacteria that can be harmful.  Generally speaking you can easily participate in a raw food diet by eating nuts, fresh fruits & vegetables and simple grains.  However, some raw food dieters include fish, raw eggs and milk to their diet while others tend to remove these foods from their diet.

Pros of the Raw Food Diet

Generally speaking, advocates for the Raw Food Diet state the virtues of it as being similar to the diet humans consumed as gatherers and that a raw food diet can raise the energy of a person by keeping their glycemic level steady throughout the day.  Advocates of the Raw Food Diet also suggest that raw foods can help with immunity by giving a person a variety of bacteria that can aid in digestion and health.

Cons of the Raw Food Diet

While certain raw foods are proven to be good for you, scientists and many medical experts state that cooking your food doesn’t take away any health benefits and that humans have been cooking their food for tens of thousands of years.  Many experts also agree that without proper food preparation, some types of food can be extremely dangerous to consume.  It should also be noted that some foods in their raw state can be toxic (buckwheat greens and kidney beans).

As always before you start a new diet, it is always best to consult with your physician first.

 The History of the Western Diet

It should be noted that many of the foods we eat today are pretty new to our bodies.  For instance, grains were only cultivated since the ability of man to create stone tools were developed. Milk, dairy and the consumption of meat were only widely accepted since agricultural and animal husbandry developed.  Sugar consumed in mass was generally a result of the Industrial Revolution.  In essence, our bodies are not fully efficient at eating today’s Western diet which includes lots of sugar, red meat, lots of salt and processed foods that contain preservatives.

Pros of the Alkaline Diet

It should be noted that those that go on the Alkaline Diet generally want to achieve lower weight, increase their energy and overall be healthier.  While scientific studies regarding this diet are in the works, currently there is no evidence either way whether or not this diet is significantly helpful.

Generally speaking eating more fruits, vegetables, legumes and nuts is healthy and recommended by many of today’s diets. 

Cons of the Alkaline Diet

However, regarding claims made about blood alkaline have not yet been supported.  As always, before starting a new diet program consult with your physician first.

Points Regarding the Blood Type Diet

According to Peter D’Adamo, lectins in food can have a different reaction to a person depending upon their blood type.  He describes the idea of lectins which are substances in food that react to a person’s antigens in their blood.  Some of these reactions can be smooth and productive, while other can be incompatible and harmful- therefore it is important to match your food with your blood type.

Match Your Blood Type with Specific Types of Food

There are 4 types of blood; following are a list of foods that should be eaten by those with a specific blood type:

Blood Type O
Peter D’Adamo believes that those with blood type O are part of the earliest humans- hunters.  These people should eat a diet that is rich in meat.

Blood Type A
This group of people is classified by Peter D’Adamo as cultivators- farmers.  He suggests that these people should eat a diet rich in vegetables and reduce the intake of meat in general (avoiding red meat).

Blood Type B
This group of people is classified by Peter D’Adamo as nomads.  This group of people has the attributes of having a strong immunity and a relatively flexible digestive system.  People with Blood Type B should eat a diet mainly of dairy products.

Blood Type AB
According to Peter D’Adamo, this group of people has the attributes of groups with Blood Types A & B.  They usually do well with a diet high in dairy and vegetables and low in meat.

Blood Type Diet Cons

Unfortunately, many scientists and dieticians have seen no substantial evidence for this diet to be effective.  While certain groups of people can do better with certain types of food, basing it on your blood type has not been proven significant. As always, before starting any diet, consult with your doctor.

How it works

Generally speaking when on the Grapefruit Diet, the dieter must cut way back on calories.  Calorie intakes usually should not be over 800 calories per day- meaning that foods other than grapefruit must be cut back drastically.

 Generally speaking, you should consume a half of grapefruit before each meal.  While you can eat 3 meals per day, remember that since your caloric intake is so restrictive (below 800 calories) your meals should be very small and lean.  Below you will find a sample meal plan:

Breakfast
Before you eat any other food, consume a half of grapefruit.  Breakfast can consist of two eggs and a slice of toast with a pat of jam or butter.

Lunch
Again, before eating any other food, consume a half of grapefruit.  A normal lunch can consist of 3 ounces of chicken, turkey or fish, one small salad without dressing or very low calorie (no fat) dressing.

Dinner
Dinner is pretty much the same menu as for lunch.  Consume a half of grapefruit, and then eat about 3 ounces of lean meat (chicken, turkey or fish) and a salad with low or no fat dressing.

 Cons of the Grapefruit Diet

As stated above, the diet lasts for 12 days and it should not be repeated unless you have eaten normally for a couple of days before starting the process again.  It should also be noted that you should drink lots of water.  Make sure that your body is hydrated properly.

While the grapefruit diet works, mainly due to the fact that you cut your caloric intake drastically- there are ultimately better ways to lose weight.  It should be noted that exercise is essential to any diet that you participate in.

Make sure that you consult a physician before going on this diet.  For those that have medical conditions, this diet may play a role in aggravating them.

There are three basic types of foods, carbohydrates which are sugars, protein which is mainly found in meat and fat which is found in oils, butters, certain types of meat and in some cases vegetables such as beans. Fat alone is not bad for you; however consuming specific types of fats in large quantities can cause increase your risk of heart disease which is a major cause of death in this country and around the world.

If you want to lose weight and also avoid many risks of heart disease, a low fat diet can be just the thing. Here are some of the main points of eating a low fat diet.

Foods you should eat when on a Low Fat Diet

Lean Meats-Meat can be eaten when practicing a low fat diet, however make sure it is low in fat. Lean meats such as poultry and fish are usually rated the best. They generally have less fat and are also lower in calories compared to other types of meat.

Fruits and Vegetables- Fruits and vegetables are excellent foods to eat when on a low fat diet. Most fruits and vegetables have little or no fat content. They are not only low in calories, but also offer a wide variety of vitamins and minerals necessary for a healthy diet.

Cereals and Grains- Cereals and grains such as rice, pasta and bread are also low in fat and while they are mostly made from carbohydrates, you should eat a variety of cereals and grains each day.

Foods to Avoid

Red Meat- certain types of meat should be avoided- especially those with high fat content. Some meats to avoid include red meat (hamburger, steak, etc) bacon and many other pork products.

Milk & Butter- while milk can be a great way to receive vitamin D, it also can contain lots of fat. Choose to drink low fat or even no fat milk. Butter is mainly largely fat, so you should avoid it. Today, there are many butter substitutes that taste similar to butter, but do not have as much calories or cholesterol.

Oils- for many people that cook, it is important for them to cook with oil. Oil in moderation can be helpful, however make sure you stay away from lard (made from animal fat) and use oils made with mono-saturated fat (a less complex fat that doesn’t result in raising one’s cholesterol). Olive oil is perhaps the best type of oil to use since it is low in cholesterol and is categorized as mono-saturated.

The general idea behind low carb diets is that carbohydrates are largely the cause of fat creation, lack of energy and overall weight gain. For those looking to lose weight, low carb diets tend to promise dieters that eating less carbs can help them lose weight quickly and help keep their energy level high throughout the day. Low carb diets substitute carbs with other forms of food including protein and fat. One of the most popular low carb diets available that is currently followed is the Atkins Diet.

The Atkins Diet

For those on the Atkins Diet, you are asked to restrict the amount of carbohydrates in order for your body to change its metabolism from primarily burning glucose (which is sugar) to burning body fat that is already stored on your body. In order to burn body fat, your body must enter a state of ketosis; this is accomplished by running out of carbohydrates to burn and having your body switched to burning stored fat.

Low Carb Diets Suggest Eating Protein and Fat Instead of Carbs

On most low carb diets, the dieter is asked to switch to foods with high contents of protein and fat. Some foods such as bacon can be eaten and are even recommended in some diets. While eating bacon as part of a diet is not seen as conventional, low carb diets make it a point to mention that it is not fatty foods that are bad, but only certain types of fats such as trans fatty acids.

Low Carb Diets have shown promise for many people that have utilized it to lose weight. In fact, Atkins alone has become one of the most, if not the most popular diet today. While many people have seen great results using low carb diets, many find it difficult to be on this diet for more than a few months at a time due to the fact that carbs must be restricted indefinitely.

Another downside of low carb diets is that it can be quite inconvenient to be on. If you are person that enjoys bread, pasta and sweets, these items are strictly regulated when on a low carb diet. And since many foods with carbohydrates are easy to carry and store, it can be quite difficult to travel or eat at work without eating foods that only fit within your diet’s plan.

Do High Protein Diets Work to Build Muscle

It should be noted that while protein is essential to building muscle, the jury is still out on whether it is necessary to commit oneself to a high protein diet. High protein diets can vary in the amount of protein that one consumes daily. However, for most high protein diet, one should consume about .6 to 1.5 grams of protein per pound of body weight.

There is no doubt that protein is necessary to build muscle, however a typical well balanced diet should have enough protein for most individuals including those looking to build extensive muscle.

Foods that Include High Amounts of Protein

For those interested on going on a high protein diets there are a host of foods that one should eat. It should be noted that meats are perhaps the best source of protein and most body builders eat chicken breast, turkey and fish that are high in protein, but low in fat. Protein powders are also great source of protein and are perfect for those that do not consume meat or find it difficult to prepare extensive meat dishes daily. Protein powders are extremely convenient and can be mixed into a shake (sometimes called a protein shake) and drank daily or depending on the diet and product several times a day.

High Protein Diets and Low Carb Diets

It should be noted that there is some confusion regarding a high protein diet and low carb diets such as the Atkins Diet. Low carb diets usually request the dieter to eat more meat and less carbs, however low carb diets usually contain much more fat than body builders would like; therefore a low carb diet is not usually recommended for body builders or athletes that are attracted to high protein diets.

High Protein Diets and Health

It should be noted that there is little medical evidence gathered on high protein diets. However, most nutritionists agree that a well balanced diet- especially for the casual body builder and athlete is the best course of action. If you are thinking about going on a high protein diet, it is best to consult with your doctor or dietician first.

The 40:30:30 Ratio and Its Benefits

What makes the Zone Diet program different from other diet programs is that it emphasizes the 40:30:30 ratio of carbohydrates, proteins and fats respectively. The Zone Diet states that this ratio helps create a balance between all the enzymes in the body, thus promoting effective weight loss. Although the exact mechanism regarding how the Zone Diet is so effective is still being debated, studies have shown that it is very effective in helping many lose excess weigh. In addition, other benefits of the Zone Diet include a possible gain of muscle mass, the feeling of being full and satisfied and a boost in overall energy.

Mechanisms of the Zone Diet

When on the Zone Diet, you should follow the 40:30:30 ratio (carbohydrates, proteins and fats, respectively) in all your meals. Once you have eaten your meal, you should wait for at least five hours or more before you eat your next meal, consisting of the same ratio. This five-hour gap allows for hormonal and dietary balance which aids in the digestive process of foods.

The zone diet also advocates the intake of omega 3 fatty acids, which can be an extremely helpful supplement, especially for those suffering from or trying to avoid heart disease.

Zone Diet Pros

People who try the Zone Diet usually see an improvement in just a few short weeks. The most obvious benefit a person may experience from the zone diet is weight loss. During the first few weeks on the Zone Diet, a person can experience at least five to ten pounds of weight loss and usually after a few days, many notice an increase in overall energy. Other benefits of the diet include a lower of cholesterol levels, manageable insulin and glucose levels and lower blood pressure.

Zone Diet Cons

Obviously the downside is that many dieters will have a hard time sticking to the ratio, especially when away from home or ordering food at restaurants. If you are not organized or disciplined, you can find this a difficult diet to practice.