The Weight Watchers Diet, which was recently rebranded as WW, is easily one of the most well-known dieting programs in the world. It has been around for decades and has helped millions of people to build a better relationship with their lifestyles. This diet is not about telling you what you can and cannot eat. If you love ice cream, cheesecake, steak, pasta or anything else, you can have it. That said, you will become very aware of the impact those food choices have on your body and on what you can eat throughout the rest of the day.
What is the (WW) Weight Watchers Diet?
In this way, the Weight Watchers Diet is designed to naturally guide its followers toward healthier food choices. The newest version of its program is known as the WW Freestyle. It is based on a points system that allows you to earn more points through exercise, save some and add them onto another day that week, and enjoy as much of over 200 “zero point” foods as you want. Those zero-point foods include options such as fish, eggs, skinless chicken breast and beans.
In this way, the program is meant to act more as a lifestyle altering plan. The hope is that followers will develop the types of habits they can maintain over the long term so their lost weight will never return.
The Weight Watchers Diet also places a high priority on physical activity. Not only does it encourage you to work out on a regular basis, but it also allows dieters to earn more points so that they can eat more depending on the amount of exercise they’ve done in a certain day.
What Are the WW SmartPoints?
Every type of food (except the zero-point foods) is assigned a certain number of points, known as SmartPoints. Every person on this diet is allowed a certain number of points per day. It functions as a simplified and altered version of calorie counting that allows the follower to be able to make more direct choices without having to do quite as many calculations regarding calories and macronutrients. Instead, they just tally up their points and make sure they don’t exceed their limits. In this way, no food is forbidden, but the dieter will become more aware of what a reasonable portion of each food looks like. This naturally builds the need to eat more lower point or zero-point foods in order to avoid hunger.
The Weight Watchers Diet includes additional in-person participation that are voluntary. These include group meetings, daily weigh-ins and other resources meant to help to motivate and inform. There is also an extensive website that provides a wealth of workouts, recipes and other helpful information for people who would rather keep up a self-guided program and not have to try to keep up with regular meetings.
That said, a survey conducted by Consumer Reports indicated that among the people who followed the Weight Watchers Diet, it was the members who attended the meetings who expressed a higher level of satisfaction with the program as a whole. Moreover, those members also lost a higher average amount of weight than the individuals who guided themselves exclusively with the online tools.
What Are the Best Diet Pills in 2020 for WW Followers?
It’s all well and good to say that you should use the best diet pills in 2021 to suit your Weight Watchers diet, but knowing which ones they are can be challenging. The reason is that there are a lot of products out there and not all are compatible with WW and even among those that are, not all are ideal for you specifically.
As you can see, the two main things the top diet pill for a WW follower needs to accomplish is to suit this diet and support you in the areas where your unique needs require it. Once you’ve narrowed things down in those areas, you’ll have found what is most suited to you. For instance, if your main struggle is in the area of your workouts and exercising, TRIMTHIN X700 may be your best friend. If you’re looking for an all-natural solution, FASTCUT may be right up your alley. If you need all around general support, many people on the Weight Watchers diet enjoy help from FENFAST 375.
The Traditional Asian Diet is a lifestyle-based eating strategy based mainly on eating plant-based foods as is popular in several Asian countries. That massive continent is home for many countries, each of which boasts its own rich cultures and eating traditions. For this particular diet, there is a main focus on Japanese and certain Chinese diets.
Why Are Forms of the Traditional Asian Diet Praised?
The reason is that those cultures typically see strong health and considerable longevity throughout their populations. That said, they also typically consume about 25 percent more calories than the average American and yet still maintain leaner bodies on the whole. When eating the traditional Asian Diet as a part of a lifestyle, obesity is quite rare. That said, it has become commonplace among people who follow the traditional western and American diet high in processed foods.
How to Eat According to These Type of Diets
The diet involves eating a lot of rice as well as vegetables which have typically been cooked. Also included in the diet are a number of pulses, particularly soy-based foods. Soy provides one of the primary protein sources, to the point that it is even more commonplace than animal-based protein sources. Sweets and red meat are considered to be indulgences to be enjoyed on a rare occasion, not a regular basis.
Protein, Healthy Fats, Fruits and Veggies
In following with the Japanese tradition, seafood is also a regular protein source. As is the case in many parts of China, rice wine is often used in cooking, but this is still used only in moderation as alcohol is not meant to be a regular component of the lifestyle.
The Traditional Asian Diet leans on the eastern food pyramid. That food pyramid is extremely different from the one with which the western world is familiar. Instead, meat is at the very top of the Asian pyramid because it is eaten only occasionally and in small amounts. Poultry is eaten more, while eggs are consumed much more frequently. Vegetables, fruits, seeds, nuts and legumes are eaten quite a bit on this diet.
Lots of Rice
That said, the food eaten the most is rice, followed by certain millets and corn. The preferred type of rice when following this diet is white rice, not brown unpolished rice. The reason is that rice bran can be difficult to digest and it is believed to slow the metabolism.
High in Carbs
While the Traditional Asian Diet may be high in carbohydrates, the foods are consumed in their healthy, natural forms, meaning that they don’t cause people who eat them to become overweight or obese. These foods are not processed and don’t contain unhealthy additives. Their nutrient density helps to keep weight and health more naturally under control.
At the same time, there isn’t a great deal of scientific evidence to support adopting this diet outside of living within the actual culture that created it. As there isn’t any food tracking, specific restrictions or calorie counting, it can be difficult to adopt in a natural way that reflects the way the diet is consumed in the Asian countries on which the diet was based.
Interesting Strategies for Following a Traditional Asian Diet
To follow a traditional Asian diet in general, there are certain strategies that you can add to your habits. Indeed, every eating habit in Asia is unique to its region, but there are some points that most have in common
Avoid Cold Drinks with Meals
In the United States, it is extremely commonplace to have a cold beverage along with your meal. This can include anything from a cold glass of water to milk, soda, white wine, beer, or other drinks. That said, this is not the habit of people following a traditional Asian Diet. Many people believe that changing this habit is a healthy move. Reducing the intake of fluids with meals helps to avoid watering down your digestive enzymes and acids which are critical to ideal nutrient absorption.
That said, room temperature or, more commonly, warm beverages such as green tea help to support digestive enzymatic activity. This helps you to stay hydrated and potentially improve your digestion at the same time. That said, enjoy your green tea a half hour before or after eating, not during your meal, according to a typical traditional Asian diet.
Make Soup a Regular Meal
Soup is a hydrating food that helps to fill you up without packing yourself with calories. Many traditional Asian diet habits include soup with many if not most meals. They should be a broth-based, not cream-based soup. Like green tea, many of these meals support the digestive process.
Use Chopsticks and Small Plates
Serving the dishes that make up your meals on small plates is a fantastic way to eat smaller portions. Choose one smaller plate for your whole meal or use very small plates to contain your portion of each part of the meal. Chopsticks are also a great way to eat because they help to ensure you take a reasonable sized bite instead of shoveling huge amounts into your mouth. This slows down the pace of your eating and gives your stomach the chance to register to your brain that it’s full before you overeat.
The Dukan Diet is a weight loss strategy based on increased protein consumption as well as following four stages of food and lifestyle changes. It became exceptionally popular when many A-list celebrities started following it, including Kate Middleton when she was preparing for her wedding to Prince William.
What Does the Dukan Diet Involve?
When following the Dukan Diet, there are certain foods that are allowed at various times. It can be quite restrictive, but the claim is that during the first two to seven days, someone who follows it very closely will lose between 4.4 and 6.6 pounds. That number is based on the diet’s own claims and dieter feedback but has not been backed by scientific study.
The diet itself is laid out in an official book, which has sold well over 7 million copies. Moreover, there is also an official website which offers dieters additional support. By repeating the strategy and stages of the Dukan Diet, the idea is that a dieter will be able to keep up a rate of 2 to 4 pounds of weight loss each week. A central component of this diet also requires you to cut back on your carbohydrates, particularly in the earlier stages.
Flexibility in Your Strategy
The company behind the diet allows dieters to either choose to make their own foods based on the rules, to purchase pre-packaged foods designed to make it easier to stay within the restrictions, or to do both. That said, there is no requirement that dieters purchase the pre-packaged foods. There is a preference for learning to cook your own foods for the various phases, while using the packaged options more to keep up with the diet when you’re too busy to make your own meals.
What Are the Dukan Diet Phases?
The phases of the Dukan Diet include:
Phase 1 – Attack
During this phase, you can eat as much protein as you want, choosing from 68 possible animal-based protein sources. The book claims this phase of the diet will boost the rate of weight loss while decreasing the amount of water held by the body’s tissues. For this phase, dieters will also need to drink between 6 and 8 cups of water per day and take 1.5 tablespoons of fiber – preferably oat bran fiber – to help reduce calorie absorption and shrink the appetite. This phase lasts for about a week (though this changes depending on the goal weight) and involves the introduction of exercise, usually in the morning.
Phase 2 – Cruise
Throughout this phase, the dieter is supposed to lose one pound per three days. There is still a requirement for the same types of protein, but some veggies become allowed. Dieters can select from 32 different options. There are still no fatty veggies or starchy ones allowed. This phase requires the same amount of water, with 2 tablespoons of oat bran fiber each day.
Phase 3 – Consolidation
This is the phase that works to keep the lost weight off, offering additional dieting tips. In addition to being able to eat the same foods as the previous two phases, some new foods are also allowed, such as fruit, cheese, some starchy foods and bread. During this phase, you can have 2 meals per week that can deviate from the restrictions of the phase. Every time you lose a pound, this phase becomes 5 days longer. This is often the longest phase.
Phase 4 – Stabilization
In this phase, you can eat however you want for 6 days each week, provided you follow the portion recommendations. Once per week, you need to eat according to the Attack phase. This is the phase that is maintained for the rest of the dieter’s life in order to keep up long term results.
Does Science Back the Dukan Diet?
As of the writing of this review, there hasn’t been much quality research conducted on the Dukan Diet. That said, there have been a few limited preliminary studies. One study conducted in Poland tracked women following that eating strategy. It showed that they ate around 1,000 calories per day and 100 grams of protein per day. In 8 to 10 weeks, they lost an average of 33 pounds.
Other small studies have also shown that diets high in protein and low in carbohydrates can bring about rapid weight loss over the short term.
Does the Weight Loss from the Dukan Diet Last?
There haven’t been any long-term, reputable studies on the safety or lasting effects of the Dukan Diet. That said, this type of eating style is often considered to be controversial due to the high protein intake it requires. This is particularly true when considering bone health and the kidneys. People with healthy kidneys likely shouldn’t be concerned. That said, individuals prone to kidney stones could experience a worsening of their risk and their symptoms with this type of diet.
It is unlikely that most people would be able to keep up this type of eating strategy over the long term. Therefore, there is a risk of rebounding weight.
The Mayo Clinic Diet is a lifestyle strategy designed to help to remove the complexity involved in trying to lose weight in a healthy way. While healthy weight loss may sound as though it’s a pretty straightforward effort, once you get started, the amount of information available can easily become overwhelming. From food groups to macronutrients and from cardio to strength training, there are many details to consider.
The goal of this strategy is to make it easier for people to live a healthy lifestyle. The Mayo Clinic Diet is meant to provide people with confidence in knowing that the recommendations are made from experts at a reputable medical and health organization. Through this strategy, people can avoid fads and crash diets while improving the relationship they have with what they eat and with their regular activity level.
Why Was the Mayo Clinic Diet Developed?
Interestingly, while the Mayo Clinic Diet was designed to get right to the heart of the matter and provide people with directions to lose weight while living a healthy lifestyle, the timing of the creation of the diet was not necessarily chosen by the organization. Instead, there were so many unofficial versions of the diet already circulating under that name, they decided it was time to create a legitimate, official one that people could trust.
What is the Mayo Clinic?
The Mayo Clinic, the prestigious Minnesota-based organization. It is a not-for-profit organization focused on bringing health education, research and clinical practice together. It currently employs over 4,500 physicians and scientists in addition to 58,400 allied health staff and admin staff.
Publishing a Book for Common Sense Recommendations
The organization created a diet and published a book under its name in order to provide a common sense, practical and healthy way to eat nutritiously, get in shape and lose weight. It is highly user friendly and features a range of tips, recipes, pictures, graphics and additional support information to simplify weight management.
Replacing a Fad Diet with an Official Weight Management Strategy
According to the diet’s medical editor, Donald Hensrud, MD, the fad diet bearing the Mayo Clinic’s name had been circulating for years and they decided it was time to put things right with an actual healthy weight loss plan that people can actually use.
The unofficial, phony version of the diet involves consuming a low-carb, high-fat eating strategy. It promises that following this and eating grapefruit, which it claims to have nearly miraculous powers for fat burning, will skyrocket weight loss. The plan is followed for twelve days before there are two days off and then back on again. This is repeated ten times for what the diet claims will bring 50 to 55 pounds of weight loss.
On the other hand, the legitimate Mayo Clinic Diet provides a medically reviewed, scientifically sound long term weight loss strategy. The focus on building healthy eating and fitness habits that will be maintained for a lifetime in order to provide weight management as a lifestyle and not just over the short term. The goal isn’t to choose certain foods or food groups as being better or worse than others. Instead, it promotes overall wellness and understand how to incorporate health into a real person’s lifestyle.
What does the Mayo Clinic Diet Recommend?
It has a nutrition component, a fitness component as well as a preventive medicine component. That way, it’s not just focusing on getting the pounds off. Certainly, that’s a factor, but the aim is to do so healthfully so that it helps with overall health. Reducing weight in a healthy way is an important path to preventing many types of chronic disease and illness. This diet recommends eating according to the Mayo Clinic’s Healthy Weight Pyramid, boosting physical activity, keeping up healthy lifestyle habits, defining and achieving realistic goals and keeping up motivation levels.
Overall, the Mayo Clinic Diet is based on the foundation recommendations that are already being made by doctors and other health experts. It uses government data and solid research to back up its recommendations. That said, what makes it different is that it applies this data in a practical way. It provides people with ways they can use that information in their real life.
Over time, people following this strategy are meant to regularly improve their choices for nutrition, exercise and overall wellness.
The Eco-Atkins Diet is a weight loss strategy that was developed to provide vegetarians and vegans with an option that is meant to work as an alternative to the Atkins Diet. Like the meat-focused Atkins Diet, Eco-Atkins is also centered around a low carb, high protein eating strategy.
High Protein, No Meat
This vegetarian version of the Atkins Diet was first developed by researchers in Toronto, Canada, at St. Michael’s Hospital. Their goal had been to see whether or not a high protein vegetarian diet could bring about a reduction of both body weight and bad (LDL) cholesterol.
The research team came up with the Eco-Atkins Diet in order to respect the same protein to carb ratio as the original diet, while replacing the animal protein – which was high in fat – with a vegetable protein that is typically lower in fat. This protein was mainly in the form of gluten and soy.
What the Research Said
The results of the study were published in the Archives of Internal Medicine, when it found that the diet brought about an average of 8.8 pounds in the first four weeks, improved blood pressure, triglyceride and cholesterol levels. Bad cholesterol improved by 0.6 percent, which was significant, particularly for that amount of time.
How to Follow the Eco-Atkins Diet
The Eco-Atkins Diet requires dieters to eat foods that are made up mostly of protein, healthy fats and carbs from high fiber vegetables. Around 30 percent of the daily calorie intake comes from plant proteins, about 45 percent comes from vegetable oils, and another 25 percent from carbohydrates. Foods most commonly consumed on this diet include healthy fats, beans, soy foods, seeds, nuts, fruits, no-starch gluten products, vegetables and fruits.
As meat is excluded from Eco-Atkins, protein sources are typically soy beverages, gluten, soy burgers, tofu, and vegetarian alternative versions such as breakfast links, bacon and deli slices. Other sources include nuts, certain cereals and vegetables. There is an emphasis placed on certain vegetables over others, with a preference for viscous veggies such as eggplant, okra and other low starch options.
Fats Preferred for the Eco-Atkins Diet
The good fats preferred in this diet include olive oil, canola oil, nuts and avocado. Carbs are meant to come exclusively from cereals, vegetables and fruits. A small amount of barley and oats are permitted. However, enriched white flour based foods and sugary foods were banned, such as white rice, white bread, potatoes, and the majority of baked products such as cakes, muffins and cookies.
Despite the fact that following Eco Atkins Diet strategies does help some dieters to improve their overall nutrition, the improvements in this and in weight loss were not all that much better than other nutritionally balanced weight loss diet plans. It is primarily the cholesterol improving benefits of this diet that makes it stand out from other balanced vegan or vegetarian diets.
Which Atkins Version is Better?
A former president of the American Heart Association, University of Denver professor Robert Eckel, MD, calls both the Eco-Atkins Diet and the Atkins Diet too restrictive for the majority of people to continue following over the long term. That said, between the two, it was the vegan and vegetarian version that was labeled as better by Dr. Eckel.
Still, whether or not the Eco-Atkins Diet is for you isn’t just a matter of whether or not it is better than the original eating strategy. There are many factors to consider as you decide if you should give this method a try. It is a very restrictive diet and would be even tougher for someone who is not already used to a vegetarian lifestyle.
For many people, that means that the change will be only temporary as most people find it challenging to keep up a highly restrictive lifestyle change over the long term. This risks not only dropping this healthy lifestyle but also returning to an old one that caused the weight to be gained in the first place. Also, after feeling as though a diet such as this one has failed, it can be more difficult to start a new strategy. The disappointment and feeling of failure can become a barrier instead of a motivation.
Beyond that, the Eco-Atkins Diet can also prove challenging to individuals who don’t have a great deal of experience in nutrition and eating a balanced diet without any meat. This can cause a spectrum of potential nutrition problems and related symptoms.