Discover the World of Diets: Should you diet?

Diets are now as common as a hot dog on a Fourth of July afternoon. However, it can be confusing for consumers to identify different types of diets. The National Institutes of Health have identified a variety of diet plans in existence in the market today. Understanding these various diet programs can be the first step to losing significant weight.

The fixed menu diet tells you exactly what you will consume over a period of time. This makes it easy on the dieter, because he or she does not have to shop for their own food. The disadvantage to this type of diet is that the dieter fails to learn how to choose food for himself or herself. Also, the diet food you are provided with can be quite bland and boring. Also, you may find it difficult to follow the diet plan when you are traveling. A number of medical experts recommend ultimately replacing the fixed menu diet with another plan in order to keep yourself healthy.

In an exchange diet, you get to choose your food from a number of different groups. In other words, from the starch group you could select pasta, rice, or potatoes. As a result, the diet offers a good deal of variety and you shouldn't have any difficulty following it while you are on vacation. Such a diet also enables you to learn how to make healthy choices for yourself.

With pre-packaged meal diets, you have to buy food in pre-set portions. As a result, you are able to determine how much of a given food item you are allowed to have on a given day. Still, such a program tends to be expensive and makes food choices for you, so you don't get the experience of selecting your own meals.

If you go on a formula diet, you will be drinking your breakfast, lunch, or dinner, or a combination of the meals. These liquid formulas are often filled with proteins and carbohydrates and have little in the way of fat. The formula diet is convenient and can be economical. However, while individuals tend to lose weight over the short term, they may not be able to sustain the weight loss over the long run.

According to federal health officials, questionable diets are those that promote eating a certain combination of foods in order t lose pounds. While such diets are low-cal, they often lack valuable nutrients. In addition, they may be unworkable for long-term weight loss.

In flexible diets, the dieter must decide what type of food he or she will eat and the size of portions. Such diets can be low-fat, low-cal, or both. However, one disadvantage of such a diet program is that an individual might manage to cut out fat, but might also end up loading up on sugars.

A study conducted last year showed that individuals could lose weight through a low-fat, high-carbohydrate approach. The research indicated that the pounds could melt away, even if you didn't exercise or reduce calories. However, the study was refused by Gary Foster of the University of Pennsylvania's Weight and Eating Disorders Program, who claimed that consuming large quantities of carbs without cutting calories could lead to a "public health disaster." But the author of the study maintained that, since fats and carbs might be metabolized differently, reducing calories does not allows reduce one's weight. The American Dietetic Association maintains that it is possible to lose weight using a number of different approaches.

Because of the variety of diets available--and the confusion over which ones are truly effective--some physicians recommend consulting with a dietician in order to obtain a personalized weight loss plan. In this way, you can rely on expert advice for your meal planning. The plan can also be individualized to meet your unique nutritional needs.

Generally speaking, health experts say the best weight loss programs combine diet with exercise. In this way, you can ensure that your body is using food efficiently. You can build up your strength and muscle tone, becoming more fit in the process. If you have serious questions about the best way to go about weight loss, it's best if you talk to your family doctor.

About the Author

Arnel Ricafranca is the President and Founder of Fitness VIP. He is the creator of "The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40." He is available for fitness seminars, personal training, and online personal training. Visit his website to claim your fitness gift ($50 real value) http://www.officialfitnessguide.com http://www.fitness-vip.com http://www.elitefitnessexperts.com


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# posted by Cerys : 6:58 PM 0 comments

One of the main causes for deaths in United States is diseases of the heart and blood vessels. People with hypertension, or high blood pressure, are the ones more likely to develop these diseases. Thus, it is most important to try and lower the elevated blood pressure.



Hypertension is incurable in most normal cases. However a successfully managed lifestyle along with proper medication could help you fight the disease. The main part consists in reducing the amount of sodium in your diet which helps to bring blood pressure levels down.



Changes in the diet



If food is appropriately selected a diet for high blood pressure can be varied and adequate in all nutrients, including vitamins and minerals.



The function of Sodium



Sodium is an essential mineral for good health. While an average American adult consumes 4,000 to 6,000 milligrams of sodium daily, the recommended daily limit for the general public is only 2,400 milligrams. A person with high blood pressure should consult a doctor to see how much sodium should be consumed daily. Normally, 2,000 to 3,000 milligrams (2 to 3 grams) is enough.



The most common dietary source of sodium is salt. Sodium is one of two minerals that constitute salt (the other is chloride). One teaspoon of salt contains an enormous 2,300 milligrams of sodium and you can imagine an entire day's sodium consumption! This is not all; sodium is also "hidden" in your diet in other foods. The processed and packaged foods also contain sodium in varying amounts.



The Must Do's



? Read all food labels - Most sodium in the diet comes from processed foods. This makes it important for you to check the nutrition facts label for sodium content. Try to select only foods which are labeled as low-sodium, very low sodium, or salt-free, and keep away from products with high sodium content. Baked goods made with baking powder or baking soda can also be high in sodium.



? Reduce consumption of high-sodium processed foods - These products would include cured and smoked meats, and some pre-packaged, frozen and canned foods, most soups, and condiments.



? Beware of salt substitutes- you must keep in mind that not all salt substitutes are sodium-free. Read the labels, and if you take medication for your blood pressure, consult your doctor before using a salt substitute.



? Eat sufficient amounts of potassium-rich foods- Like sodium; potassium is a mineral essential for good health. It works with sodium to regulate blood pressure. Studies have proved that people who consume more potassium have lower blood pressures than those who consume less.



Thus to bring your blood pressure to the normal level you must consume adequate quantity of potassium. Rich sources of potassium includes fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as also potatoes, spinach, and zucchini.

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