It may not feel like it, but summer will soon be upon us. This means ample opportunity to walk around with your shirt off and impress everyone. But right now that may not be such an appealing idea. One thing that winter always provides is a few extra inches around the waist, and a determination that you’ll be ripped by summer. But how do you go about getting shredded between now and the end of spring? Well this article will help you get there. We are going to look at five ways to get shredded this summer. Tip #1: Take stock of your current situation Before making any plans you really should take a good look at where you are currently at physique and fitness wise . If you are borderline obese and haven’t run 100m since high school then jumping into a 5 times per week crossfit program is probably not going to lead to good results! But even if you are in decent shape, you will still get huge benefits from assessing yo...
Here, Dietitian and Spokesperson for the British Dietetic Association Chloe Miles helps demystify this year’s most talked about diet plans so you can decipher between the fads and the hard facts.
Slimming World
Get into the habit of swapping high-fat for low-fat foods while gaining the support of fellow dieters at weekly group meetings. This diet plan to lose weight aims to aid weight loss at a rate of 1-2lb a week.Members are provided with a list of 'free' foods, which they can eat at will, and 'syn' foods, which are restricted but not completely outlawed. The idea is to persuade dieters away from high-fat foods without asking them to radically change their eating habits.The expert says
“The selection of food on this diet plan is extensive, offering balanced meals which encourage an increased intake of fruit and vegetables.The group classes offer dieters a space to support each other and share recipes, which keeps people motivation.
However, the diet doesn’t teach people about portion sizes or calories, meaning that people may struggle to keep the weight off in the long-term.
Also, the
words ‘free food’ and ‘syn’ that are used within the diet plan can
cause people to demonise particular foods or food groups, rather than
looking at their overall intake.”
Weightwatchers
A 'SmartPoints' system that encourages a long-term positive relationship with food. Get your head around the system - which is based on a calorie controlled diet that allows you to eat limitless fruit and vegetables - and you're good to go.Weekly meetings reinforce positive behavioural changes; the marketing talks about losing up to 2lbs a week.
The expert says
“The plans are generally well balanced, no food is banned and points can be saved up so people can have a night out or a treat night.Counting points may be time consuming, however. And if dieters don’t continue to watch their portion sizes and make a link between points and calories, they may regain the weight quickly.
People may end up being encouraged to buy Weightwatchers branded products that may be more expensive and not necessarily any better than other products.”
Alkaline
The diet that banishes acidic foods. The logic behind the Alkaline Diet is that by cutting out acidic foods commonly found in a western diet, you essentially reduce your health risks.
So,
alcohol, caffeine, sugar, cow’s milk, certain meats and gluten are all
out; in their place steps veg, raw food, nuts, alkaline water and green
juices.
Weight loss is all but inevitable given the foods you are cutting out.
However, the diet is based on a misinterpretation of the science and there is no evidence behind it. The body regulates your pH within a tight range and your diet is not going to significantly alter that.
Some more restrictive versions of the diet cut out entire food groups such as dairy. This reduces calcium intake and if maintained long-term, could lead to weakened bones.”
Weight loss is all but inevitable given the foods you are cutting out.
The expert says
“The healthy eating principles at the core of this diet - such as reducing sugar, alcohol and processed food and increasing vegetables - may result in weight loss.However, the diet is based on a misinterpretation of the science and there is no evidence behind it. The body regulates your pH within a tight range and your diet is not going to significantly alter that.
Some more restrictive versions of the diet cut out entire food groups such as dairy. This reduces calcium intake and if maintained long-term, could lead to weakened bones.”
GM Diet
An extremely strict seven-day plan. The GM diet plan recommends drinking 12-15 glasses of water a day while cutting out alcohol, tea and coffee; and restricting your calorific intake from food.On day one, you only eat fruit (not bananas). Day two, you eat vegetables, starting your day with a large baked potato. Day three, eat both fruit and vegetables but no bananas or potatoes.
On day
four, you can eat up to eight bananas, three glasses of milk and a 'GM
wonder soup' that consists of cabbage, onion and other green vegetables.
On the fifth day, eat two portions of lean protein (beef, chicken or fish) and six tomatoes. Day six you can eat unlimited protein and vegetables and on the final day you can enjoy unlimited fruit and vegetables and brown rice, but no protein.
The rapid weight loss is unlikely to be true fat loss but water weight - which you will regain very quickly if you start eating carbs again.
You may lose some muscle which will reduce your metabolic rate in the long-term and you may find it harder to maintain your weight.”
While there is no calorie counting or portion limits. There is, however, an exercise plan to follow.
On the fifth day, eat two portions of lean protein (beef, chicken or fish) and six tomatoes. Day six you can eat unlimited protein and vegetables and on the final day you can enjoy unlimited fruit and vegetables and brown rice, but no protein.
The expert says
“This diet is very restrictive and you are likely to miss out on nutrients and feel dizzy, tired and faint. You may have to cut back on exercise; only very low intensity exercise is recommended such as yoga.The rapid weight loss is unlikely to be true fat loss but water weight - which you will regain very quickly if you start eating carbs again.
You may lose some muscle which will reduce your metabolic rate in the long-term and you may find it harder to maintain your weight.”
South Beach
A two-week, low-GI diet, prioritising heart health. Three meals and two snacks a day consist of lean protein, meat, fish, poultry and some low-GI vegetables and unsaturated fats.While there is no calorie counting or portion limits. There is, however, an exercise plan to follow.
The expert says
“The diet is based on low glycaemic index foods. Carbohydrates with a lower glycaemic index appear to release energy into the body slower and, therefore, prevent rapid energy spikes followed by a dip in energy.The diet encourages three meals a day plus two snacks, which is good for sustained energy throughout the day.
Phase 2
is based on general healthy eating principles and is well balanced.
However phase 1 - to be followed if you have more than 10lb to lose - is
quite restrictive and can leave you feeling tired and without some of
the vitamins and minerals you need.
Phase 1 may also result in other symptoms such as bad breath, dizziness and constipation, due to the lack of carbohydrates.
The diet encourages up to 13lb a week weight loss in the first 2 weeks, which is not sustainable, and is likely to be a lot of water loss rather than true fat loss, which you will regain as soon as you come off the diet.
There is no education on portion sizes and no calorie counting, which may appeal to some people but is unlikely to help you maintain your weight in the long-term.”
Phase 1 may also result in other symptoms such as bad breath, dizziness and constipation, due to the lack of carbohydrates.
The diet encourages up to 13lb a week weight loss in the first 2 weeks, which is not sustainable, and is likely to be a lot of water loss rather than true fat loss, which you will regain as soon as you come off the diet.
There is no education on portion sizes and no calorie counting, which may appeal to some people but is unlikely to help you maintain your weight in the long-term.”
Dukan
A four-phase diet plan for gradual, sustainable weight loss. The Dukan diet begins with a strict lean protein diet followed by the gradual re-introduction of fruit, vegetables and carbohydrates.
The final phase - which can go on as long as you like - encourages one protein-only day a week.
It is not nutritionally balanced and may cause long-term health problems in certain cases. In the early stages the diet is low in carbohydrates, fruit and vegetables, which may result in constipation, insomnia, bad breath and tiredness.”
The expert says
“The promise of rapid weight loss may be motivating for some. Yet, because the diet is so strict and lacks variety, it is unlikely to be sustainable and people who come of it may gain weight very quickly.It is not nutritionally balanced and may cause long-term health problems in certain cases. In the early stages the diet is low in carbohydrates, fruit and vegetables, which may result in constipation, insomnia, bad breath and tiredness.”
Cambridge
Make room in your kitchen cupboards for The Cambridge Weight Plan's own brand soups, porridge, shakes and bars because these, alongside a few meals, will be your only source of nutrition.Choose a plan depending on your weight loss goal and receive one-to-one support from a Cambridge advisor.
The expert says
“The support from an advisor, along with a long-term weight management plan, helps dieters to stay motivated to stay on track.The diet contains all the vitamins and minerals you need in the form of meal replacements but dieters may find it hard to stick to because it impacts on your social life and may leave you feeling socially isolated.
As your
carbohydrate and fibre intake is reduced, the diet plan may leave you
with symptoms such as tiredness, dizziness, bad breath and constipation.
It is not a long-term way to lose and maintain your weight. The very low calorie plan that provides under 1000 calories a day should only be followed for a maximum of 12 weeks and a health professional’s advice should be sought before following this kind of diet.”
It is not a long-term way to lose and maintain your weight. The very low calorie plan that provides under 1000 calories a day should only be followed for a maximum of 12 weeks and a health professional’s advice should be sought before following this kind of diet.”
5:2
The ‘part-time’ diet. Eat normally for five days and fast for two non-consecutive days a week. The 5:2 diet derives from the concept of intermittent fasting, with some dieters finding it more achievable because of its more realistic goals.On the two fasting days, dieters should eat just 25pc of their usual calorie total - 500 calories for women and 600 for men.
The expert says
“Sticking to a calorie controlled diet for just two days a week is easier than following it for a whole week and it can achieve a similar amount of weight loss to a standard calorie-controlled diet.Studies have also found that it may reduce the risk of developing type 2 diabetes and reduce the risk of obesity related cancers.
However, evidence of this is limited. Some people may eat a lot of food on the non-fast days, which is not going to result in long-term weight loss. This kind of binge-eating does not encourage a healthy relationship with food.
On fast days people may feel dizzy, tired and unable to do their usual activities.”
Paleo
A high-protein, low-carb regime, the Paleo diet is founded on the belief that we should eat like our hunter-gathering ancestors. Cereals, grains, dairy, refined sugar, potatoes and salt are all out. Instead, fill up on eggs, nuts, seeds, fruits, vegetables, herbs and spices.
The expert says
“This diet plan encourages a decrease in processed foods and an increase in fruit and vegetables, which is a positive change in line with current healthy eating advice.It can be expensive however and impossible to follow if you are a vegetarian as it relies on large amounts of meat. Some versions cut out food groups such as dairy and whole grains.
This can increase the risk of nutrient deficiencies. The health claims associated with this diet such as a reduction in cancer and heart disease lack good scientific evidence.”
New Atkins
The idea behind this diet is that by ditching the carbs, your body will switch into fat-burning mode. With a daily allowance of 20-25g of carbohydrates, the diet encourages your body to tap into fat stores for energy.Gradually, carbohydrates are reintroduced with the intention of finding your individual ideal carb intake so you can maintain your weight.
Phase one is meant to help you lose up to 15lb in two weeks.
The expert says
“While the diet encourages people to cut down on alcohol, and may appeal to dieters who struggle with a lower fat diet, the amount of processed meat, red meat and saturated fat recommended on this plan is against current healthy eating guidelines. A diet high in saturated fat may increase your risk of heart disease.As the diet plan is low in carbohydrates it may make you feel tired, dizzy, constipated, and have bad breath. It also claims to help you lose 15lb in two weeks, which is unsustainable and you are likely to lose a lot of water rather than true fat loss.”
Slim Fast
A meal replacement plan for people with a BMI of 25 and over. With no time limit, you can continue following the Slim Fast diet for as long as it takes to reach your weight loss goal.The plan aims to aid a 1-2lb weight loss a week. Once you've reached your goal, the plan advises you to continue having one meal replacement shake a day.
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