The Abs Diet is a strategy based on the concept that for every extra pound of muscle on your body, you’ll burn an additional 50 calories per day, even if you don’t do anything at all. Therefore, if you add an additional ten pounds of muscle to your body, you’ll naturally burn another 500 daily calories even if you take a day off and just watch movies the whole time.
In theory, based on the Abs Diet principles, if you had that additional 10 pounds of muscle on your body, you could naturally lose a pound of fat per week even if you didn’t diet. Of course, that would be dependent on your sticking to the same number of maintenance calories you would have eaten before you started gaining muscle.
How to Follow the Abs Diet
The entire point to the Abs Diet is to build more muscle by exercising regularly and eating the right foods. This way, your body is primed to burn fat more quickly so you can gain the results you want without having to eat less than you would if you wanted to maintain your weight instead of losing it.
The Abs Diet is a six week program in which you focus on eating 12 nutrient-dense power foods that will give you vitamins, minerals and fiber while supporting fat burning and muscle growth. You are also required to do a 20 minute workout three times per week.
What Do You Eat on the Abs Diet?
For the six weeks that you’re on the Abs Diet, you will eat six meals per day. These meals will consist of the 12 power foods. Those are beans and pulses, almonds and other forms of nuts, spinach and other types of green veggies, instant hot cereal, low-fat dairy products, turkey and other lean meats, eggs, olive oil, peanut butter, cereals and wholegrain breads, raspberries and other berries, and additional protein powder. No other foods are permitted during the six weeks.
How Much Weight Does the Abs Diet Help You Lose?
If the diet works as planned, it can be difficult for an individual to measure weight loss. The first two weeks usually bring more weight loss than the next two. That said, this doesn’t mean that more fat is being burned. The first couple of weeks provide a difference that is easier to measure in terms of overall weight loss. However, as muscle is built, it starts to increase weight. This can make it harder to register fat loss on the scale because muscle is being gained at the same time that fat is being burned.
Should You Try the Abs Diet?
This is an extreme form of fad dieting. The Abs Diet is a temporary strategy that doesn’t offer a long term lifestyle change that will allow you to maintain any results you achieve. Moreover, it also promises far more weight loss than is likely possible for the average person, particularly if it is claiming that the weight lost is in the form of body fat.
The New Atkins Diet is an updated version of the diet that became explosively popular in the late 90’s and into the 21st century. Since the original was starting to show wear and many people who had been following had discovered its flaws, this new version promised improved successes.
The New Atkins Diet’s book “New Atkins New You” became wildly popular, with the promise on its cover “Lose up to 15lbs in 2 weeks”. The book declared that the weight would be very easy to lose in this form and that it’s healthy, too. Of course, with claims like that, it’s not difficult to understand why it has also been the target of substantial criticism.
What is the New Atkins Diet?
The New Atkins Diet is the strategy outlined in a book written by three doctors: Dr. Stephen Phinney, Dr. Jeff Volek, and Dr. Eric Westman. Drs. Phinney and Volek were both members of the Atkins Science Advisory Board. The purpose of the book was quite basic: to offer a new and updated version of the original strategy created by Dr. Robert Atkins with astounding popularity.
What most critics had expected to find from the New Atkins Diet book was that they would need to cut carbs, but not quite as dramatically as the original version. They also figured that while they would be encouraged to eat protein and fat, there would be a greater focus on healthy fats, while avoiding saturated fats. This was not the case.
The main difference between the original and the New Atkins Diet strategies was that there was less science applied to the methods, but that there was a substantially larger amount of practical advice available to the dieter. This meant that while the problems associated with the concept of the original diet were mainly still there, it did become easier for dieters to understand in a way that they could apply to their real lives.
The New Atkins Diet’s 4 Phases
Like the original diet, the New Atkins Diet also has four phases which must be followed by the dieter. The book offered the same guidelines regarding the quantity of carbohydrates permitted during each phase. That said, the book also offered more practical information to help the dieter actually achieve that goal in a realistic way.
Unfortunately, the same concerns remain throughout each phase of the New Atkins Diet. By following this guidance, it is still very easy for a dieter to lose track of nutrition in favor of focusing on his or her macro balance. With very little focus on consuming fruits and vegetables, for instance, it would be quite simple for a dieter to avoid eating many of the nutrients he or she should be consuming every day. Fiber intake would also likely fall, leading to a range of challenges including likely constipation.
The 4X4 Diet is an eating strategy based on a book by the same name. The concept is relatively straightforward, with a focus on clean eating incorporated into a healthy lifestyle. This book is written with people of all experience levels in mind, regardless of whether you’ve never been on a diet before or are an experienced athlete.
What is included in The 4X4 Diet?
The 4X4 Diet book includes many different features. These include the following:
- A straightforward and simple to follow program for clean eating
- Routines in Tabata style that suit everyone from beginner to advanced
- A meal plan
- An exercise schedule
- A number of recipes that are relatively simple to make, healthy and tasty, too.
Who Should Use The 4X4 Diet
The 4X4 Diet was designed to be used by virtually any healthy adult or child who wants to improve their nutrition and fitness. This diet is not made specifically to be a weight loss diet, but by eating and exercising properly, weight management can be the result.
Author of The 4X4 Diet, Erin Oprea, uses the book to discuss the complete philosophy, breaking it down into four sections. It is for this reason that the strategy has its name. There are four basic rules and the tabatas are each 4 minutes long. Though this may sound exceptionally simple, it is for precisely this reason that many people love it.
The Simplicity of The 4X4 Diet
Eating clean is the core of this diet. According to Oprea, there are four essential guidelines to clean eating. These include: reducing sugar intake, eliminating the consumption of starches at night, decreasing sodium intake and lowering alcohol consumption.
The book provides extensive information regarding how to observe these guidelines. Furthermore, it offers additional advice regarding what to stock in the fridge and pantry. These ingredients all suit the recipes the book provides for all three meals as well as for snacks and even occasional desserts.
The tabata workouts are some of the most popular parts of this diet. It’s easy to underestimate them. Many people try the next experience level too early and are surprised at how something so basic can also be very challenging. That said, the challenge is what makes them great and what keeps them interesting. The goal is to do between 4 and 5 of them each day, in addition to a warm up and cool down.
The Bulletproof Diet was created by Dave Asprey. Asprey is the founder of the Bulletproof company, which was launched in 2013. Briefly, his story says that he had been very unhealthy and then started following a diet very different from the traditional weight loss strategy. This included melting butter into his morning coffee, among other changes.
That said, Asprey claims that following his Bulletproof diet helped him to lose 100 pounds of fat, eliminated the signs of six chronic diseases – which were not identified – experienced increased energy and productivity and he even claims that his IQ spiked by 20 points. To be clear, aside from the weight (not necessarily fat) loss, none of the additional claims are verifiable. Therefore, it’s very important for dieters to take a much closer look at this diet and to talk to their doctors before starting this type of dieting.
The Bulletproof Diet Rules
There are ten rules someone is supposed to follow if they are using the Bulletproof Diet to lose weight. They are mainly a matter of eliminating certain foods because they are “toxic” according to Asprey.
- Cut out all sugar – This includes natural sweeteners like maple syrup and honey.
- Replace any sugars with healthy fats – Therefore, where you’d usually eat sugar, honey or maple syrup, you should include grass fed butter or any of the pricy branded Bulletproof fat products.
- Eliminate anything other than “clean” meats – Clean meats are grass fed meats and wild caught seafood. This will likely present a barrier to anyone whose grocery list is made on a budget.
- Eliminate grains and gluten – Asprey believes that gluten has “many negative effects”. That said, most doctors disagree, and some studies show that people who eliminate gluten when they do not have celiac disease or another specific tolerance have an increased risk of heart disease.
- Eliminate all artificial colorings, flavorings and other additives.
- Eliminate all legumes except for sprouted legumes – Sprouted legumes are permitted, but only if you must have them. They’re best cut out as well, according to the Bulletproof Diet.
- Eliminate all processed, pasteurized and homogenized dairy – Only full-fat raw dairy is permitted with the Bulletproof Diet. This will prove difficult for the millions of people living in areas where it is illegal to sell raw dairy to the consumer.
- Switch to organic fruits and veggies.
- Gently cook foods – Ideally, they should not be heated to more than 320ºF, should not be fried and should not be microwaved.
- Eat only 1 to 2 servings of fruit per day – Ideally, fruits should be low-sugar options. The Bulletproof diet recommends berries and lemons.
The Bulletproof Diet is typically considered to be a form of extreme dieting.
The Glycemic Index Diet isn’t a specific diet but a type of dieting based on the glycemic index. Some of the most common diets in this category include Nutrisystem, the Zone Diet, and Sugar Busters. The GI Diet is commonly recognized as the first form of dieting of this nature.
Glycemic Index Diet style dieting was created to assist people with diabetes to better keep their blood sugar levels under control. The idea is that when blood sugar is kept under control, it becomes easier for someone to lose excess weight as well. It is a form of low-carb dieting. It is somewhat complex in that it requires knowledge and use of the glycemic index.
What is the Glycemic Index
The Glycemic Index Diet is based on the index that rates foods based on the impact the food has on blood sugar. Those higher on the index will cause the blood sugar to rise faster. Foods high up on the list include cookies, cakes, white bread and white potatoes.
When people eat foods lower on the glycemic index, it promotes a steadier blood sugar rise that won’t suddenly crash. These are often foods high in fiber, which also come with the benefit of maintaining a feeling of fullness. This way, there are fewer food cravings and hunger is satisfied for a longer period of time.
Does the Glycemic Index Diet Work?
Adhering to the Glycemic Index Diet can help to prevent certain conditions such as heart disease and diabetes. That said, it isn’t typically consistently effective as a weight loss diet. Moreover, even when it does help a dieter to lose weight, it doesn’t do so any faster or easier than a low-carb, calorie controlled or overall healthy diet.
Studies showing that a Glycemic Index Diet leads to weight loss or causes more weight loss than a high-glycemic diet have been considered inconsistent at best.
What Does the Glycemic Index Diet Let You Eat?
Foods you can eat while following a Glycemic Index Diet depend on their score on the glycemic index. Examples of high G.I. foods are those with a score of 70 or higher. They include white bread, white bagels, white pasta, baked potatoes, crackers, beverages sweetened with sugar, white rice, and pretzels.
Medium G.I. foods have a score of 56 to 69. They include whole wheat pasta, grapes, raisins, corn, ice cream. Low G.I. foods have a score of 55 or lower. Examples of these foods include carrots, kidney beans, hummus, oatmeal, peas, peanuts, skim milk and the majority of fruits (with a few exceptions such as those listed in the other categories or watermelon).
The Whole30 Diet is a lifestyle and elimination strategy designed – according to its founders – to “change your life.” Eating in this way is supposed to remove the food cravings you suffer, put your hormones back in balance, repair digestive struggles and correct a spectrum of medical conditions while improving immune function and raising energy levels. That sounds like an impressive list of claims, but with so many diet programs, it’s important to have a closer look before choosing one.
What is the Whole30 Diet?
The Whole30 Diet is based on the concept that many issues you’re struggling with are based on the foods you eat. That said, it’s impossible to know which foods cause what issues unless you eliminate virtually everything for a span of time and then begin careful reintroduction. Instead of providing a complete elimination diet, the Whole30 Diet is only 30 days long and focuses on the impact of alcohol, sugar, grains, dairy and legumes.
Therefore, people who think any of those foods may be the culprits behind their struggles could potentially be able to find out for certain by using this technique.
How the Whole30 Diet Works
The Whole30 Diet may be only a month long, but followers must eat very restrictively for those 30 days. Dieters will eat mainly whole foods – not processed foods – consisting primarily of vegetables. Banned foods include alcohol, sugar, grains, dairy and legumes. At no point are you allowed to cheat or you need to start the 30 days over again. This rule is consistent with elimination diets as even the smallest bite of the wrong ingredient derails the entire effort.
Moreover, the Whole30 Diet typically doesn’t allow for substitutions. You can’t replace your usual sweets with sugar-free alternatives. No diet pop to skip the sugar. No coffee whitener to replace the milk. You don’t replace these foods with artificial alternatives. You cut them out.
Whole30 Diet Planning and Support
Though the Whole30 Diet doesn’t require you to track any personal metrics or count calories, carbs or other nutritional factors, it still takes a lot of planning. The odds are that you won’t be able to eat any take-out or instant meals. You will need to find appropriate recipes, shop for those ingredients and prepare all your meals. You will find it challenging to eat out at the homes of friends or family unless you bring your own meals.
This means that there is quite the learning curve, but the Whole30 Diet does have quite a bit of support through its website and via social media. The resources are all available to answer questions and to keep up with everything you need to know to eat properly. The key is to have the motivation to keep it up for the full 30 days. It is highly recommended that you speak with a doctor before starting this or any other new eating strategy.
The Clever Gut Diet is a concept based on a book by Michael Mosley. This has become quite the controversial book as some people absolutely love what it stands for while others despise it. That said, regardless of whether you like this strategy or not, the author does practice it himself.
The Clever Gut Diet Functions from the Inside
The whole idea behind the Clever Gut Diet is that it helps a reader to work on their insides in order to obtain better results with their outside. Throughout its pages, Mosley instructs the reader with lessons regarding the purpose and function of the gut. He describes the way the digestive system converts food into the energy and other nutritional components the body requires.
He also points out that food is a primary component in the immune system. In fact, the digestive system is directly responsible for the production of more than two dozen hormones. Those hormones regulate many other functions of our body and will affect everything from our mood to the size of our appetites.
Fascinating Clever Gut Diet Book Facts
The Clever Gut Diet is a strategy that challenges the traditional belief of “calories in vs. calories out”. The author instead looks to the bacteria in the digestive system as the secret to achieving better nutrition, overall health and weight control. To do this, Mosley presents a long string of fascinating facts about the microbiome within the digestive tract.
The following facts are only some of those that can be found within the Clever Gut Diet’s pages.
• The average adult’s digestive tract contains between 2.2 and 4.5 pounds of bacteria and other microscopic organisms, making up what is recognized as the microbiome.
• The microbiome transforms foods your stomach couldn’t digest into a spectrum of useful chemicals and hormones.
• The digestive tract is home to the enteric system, which is composed of more than 100 million neurons. For this reason, many people refer to the gut as a form of second brain. These neurons have a form of communication with the microbiome’s inhabitants. The result affects your appetite, cravings, eating habits, moods, feelings and more.
• The life in your microbiome has a direct impact on your hunger signals, body weight and food craving regulation. It can also determine the size of blood sugar spikes and which foods produce those results.
• The microbiome’s inhabitants protect your digestive system against pathogens and are immune system regulators.
The Nutrisystem Diet has been around for many years. It is designed to simplify weight loss as a whole. The concept is that it eliminates the requirement to choose and prepare your meals. You don’t need to count any calories or macronutrients. Moreover, as long as you stay within the allowed food portions, you don’t need to watch those, either. The main restriction is that you must eat only what you are told.
The reason is that the vast majority of what someone on the Nutrisystem Diet eats is from the company itself. It is shipped directly to the user’s door. Every day, the dieter eats Nutrisystem breakfasts, lunches, dinners and desserts. The only grocery shopping a dieter does is for snacks in the form of fruits, veggies and a few other allowable items. Dieters are instructed to avoid alcohol and are discouraged from eating anywhere that they can’t have their Nutrisystem meals.
It is important to speak to a doctor before starting the Nutrisystem Diet as it is not appropriate for everyone. It is not designed for anyone under the age of 14 years. People from 14 to 17 years old have their own special teen program they can follow. The standard diet is meant for healthy adults aged 18 years old or older. It is not designed for people with chronic kidney disease, who have certain allergies, who have certain specific dietary needs, or for pregnant women.
Foods You Can and Cannot Have on the Nutrisystem Diet
The main Nutrisystem Diet program is 28 days long. It involves pre-packaged foods. Breakfasts are usually pancakes, granola, muffins or oatmeal. Lunches and dinners are options such as soup, chili, stew, pasta, chicken, tacos, and pizza. Snacks and desserts are cookies, brownies or cake.
There are additional foods including fruits, vegetables, dairy, fresh meat, nuts, and other foods are listed for the dieter to purchase at the grocery store. They are to be consumed along with the Nutrisystem Diet foods.
Does the Nutrisystem Diet Work?
The Nutrisystem Diet isn’t necessarily as easy as it claims to be. While all the main food items are pre-prepared, there isn’t as much control as many dieters would like. Moreover, the calorie intake is typically quite low, far lower than most dieters are used to. It also doesn’t use the time to establish any long term healthy eating habits because all the foods are pre-made. The dieter doesn’t learn to prepare his or her own meals. That said, if you stick to the meals and rules of this diet for the 28 diets, it could help to promote weight loss.
The Metabolic Blowtorch Diet is a type of strategy that involves a fasting protocol meant to help with fat loss and muscle preservation. Intermittent fasting isn’t anything new, but this diet takes its own direction with that concept.
What’s Involved in The Metabolic Blowtorch Diet
The Metabolic Blowtorch Diet is a strategy that shifts and adapts depending on what you happen to be doing in a day. For example, the way you eat will change depending on whether it is a training day or a non-training day. There are also some differences to be observed by men and women, to be discussed later in this review.
On non-training days, intermittent fasting is a central component of the Metabolic Blowtorch Diet design. On training days, there is a focus on adjusting carbohydrate intake. This is particularly true on days when weight training is involved.
The Metabolic Blowtorch Diet Difference
Most fasting protocols will require you to fast for 16 hours, keeping any eating that you do within a specific 8 hour span of the day. Typically, this means that from the point you wake up in the morning, all your meals will fit into the first 8 hours. Then, you can’t eat anything for the next 16 hours. However, the Metabolic Blowtorch Diet changes things around a little.
For one thing, the Metabolic Blowtorch Diet is split into two types of intermittent fasting timing: for men and for women. Men must fast for 16 to 20 hours per day. Women, on the other hand, must fast for only 12 to 15 hours per day. These hours are meant only for non-training days. When you’re working out, fasting is not required. In fact, it’s discouraged. The diet works with food, adjusting carbs on weight training days, instead of denying the body of the energy and recovery tools it needs to excel during and after workouts.
Does the Metabolic Blowtorch Diet Work?
The Metabolic Blowtorch Diet involves a certain learning curve. Moreover, it requires quite a substantial lifestyle change for the majority of users. That said, for those who stick to the strategy over a stretch of time, the reviews have been primarily positive. People like the way it provides the benefits of intermittent fasting, but not on training days when there is the potential to do more harm than good. It uses carb adjustments to compensate for the lack of fasting.
Many people also like that there is a version for both men and women, taking both types of metabolism into consideration. That said, it is important to point out that the Metabolic Blowtorch Diet is not a long-term dieting strategy. This is not the type of thing that you will be able to stick to for the rest of your life but is more appropriate for someone with specific fat loss and muscle building goals over a set length of time.
The South Beach Diet is among the most popular low-carb weight loss strategies. That said, while it is often compared to Atkins, it takes a very different perspective on reducing carbohydrate intake than that other classic plan.
There is a more gradual strategy in place with The South Beach Diet than with many other low-carb diets. According to the author of the book behind the diet, Arthur Agatston, M.D., getting healthy and losing weight quickly isn’t just a matter of trying to slash all the fats and carbs from what is being eaten. Agatston is a cardiologist from Miami.
What’s Involved in The South Beach Diet
The South Beach Diet is a three-step approach to losing weight in a healthy way. It was first created by Agatston, who wanted to help cardiac patients to reduce their cholesterol and weight in order to take the strain off their hearts.
When following The South Beach Diet, there is a significant emphasis on eating high-fiber, nutrient-dense foods. The promise is that it will help to beat cravings, get weight loss moving and shed the pounds over the long term. According to Agatston, when people follow this diet to the letter, they can expect to lose between 8 and 13 pounds during Phase 1, which is only the first two weeks.
How is The South Beach Diet Different?
The South Beach Diet changes what you can eat depending on your phase. Phase 1 is the most restrictive part of the strategy and is two weeks in length. During Phase 1, dieters must eat lots of protein, including both animal sources and plant-based sources. Some fats are allowed, such as avocado, extra virgin olive oil and canola oil. Only carbohydrates at the lowest end of the glycemic index are allowed. These include: tomatoes, broccoli, eggplant and spinach. No starchy foods, dairy, fruit, fruit juices or alcohol are allowed.
Phase two brings about more moderation both in terms of food restrictions and weight loss. Weight loss settles at a very healthy rate of 1 to 2 pounds per week. At this point, carbohydrates are slowly reintroduced, including whole-grains, fruit and sweet potatoes. This phase continues as long as weight needs to be lost.
Phase 3 is focused on weight maintenance. It doesn’t have a food list that must be followed, but the dieter needs to keep in mind everything they’ve learned while following The South Beach Diet and keep applying it in order to avoid overindulging. Any slip-ups or weight gain simply means starting again with Phases 1 and 2 until it is resolved.
Does the South Beach Diet Work
This is considered to be a healthy, effective, long term approach to weight loss.