Diet Plans And Menus – The Cretan Diet

Diet Plans And Menus – The Cretan Diet

The Cretan Diet has been inspired by the traditional foods of Crete, which is one lovely Greek isle. This diet is based on a regime rich in vegetables, fruits, grains, olive oil, some dairy products, fish, and seafood. Foods rich in saturated fats such as red meat, cold cuts, sunflower seed oil, and butter and rapidly digested sugars such as pastries, ice cream, and carbonated drinks should be avoided as much as possible.

Cretan dieters eat a lot of unsaturated fatty acids such as linoleic and alpha-linoleic acids that are thought to help prevent cardio-vascular incidents. It is recommended to eat fish two or three times a week. Wine has several positive properties that include reducing infection and being an antioxidant. So dieters are encouraged to enjoy a small glass of red wine with meals. Wine is recommended, it is not mandatory. They should get 25 to 30% of their calories from lipids, 55% from glucides, and 15% from proteins.

The Cretan Diet claims include reducing the possibility of some cancers, fighting against cardiovascular problems including high blood pressure, and slowing down the mental degeneration of the elderly.

Among its advantages are the wide variety of permitted foods. Wine lovers will be happy about the Cretan Diet’s policy on wine. Some people feel that a disadvantage is the lack of meat.
Here are two sample menus:
Menu 1
Breakfast: Two slices of whole grain bread with honey. One unflavored yogurt. A pear. Tea or coffee.
Lunch: Tomato and feta cheese salad. Poached salmon. A small serving of white rice. Steamed spinach. A peach. A glass of red wine.
Supper: Cabbage salad. A vegetable and lentil waffle. Fresh figs. A glass of red wine.

Menu 2
Breakfast: A three-egg herb omelet. Two slices of whole grain bread, An orange. Tea or coffee.
Lunch: Cucumber and dill salad. Pesto pasta. A baked potato. A glass of red wine.
Supper: Endive and walnut salad. Scampi with vegetables. Cherries. A glass of red wine.

Some of the information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. At present La Bible des Regimes is only available in French. For more information consult the publisher’s website www.amerik-media.com.

Diet Plans And Menus – The Paleolithic Diet

Diet Plans And Menus – The Paleolithic Diet

The Paleolithic Diet is based on the nutritional habits of Homo Sapiens about 130 thousand years ago. In those days people lived from hunting, fishing, and gathering, and also agriculture and herding in the case of sedentary people. This two-phase diet is low in sugar, but rich in protein and fiber. The first phase is dedicated to weight loss; the second phase is dedicated to weight stabilization. Here are some of the diet principles.

Eat only authorized foods. In Phase 1 these elements include animal-based foods such as poultry, fish, seafood, and eggs; a long list vegetables and a few fruits; and some other foods including soy, dried fruit, and bran. In Phase 2 all fruits are permitted, as are rice cakes, and rice, which must be mixed with vegetables. Don’t eat more than 50 grams (under 2 ounces) of carrots and beets weekly. Eat a lot of protein, as did the cavemen and cavewomen.

The best protein sources are red meat without the fat, fish, poultry without the skin, eggs, tofu, and tempeh. You may consume meal-replacement drinks. Avoid sauces and mustard. Put the accent on fish, a fine source of omega-3, said to fight against cardio-vascular illnesses and aging. Other good sources of omega-3 include fish oil, and colza, walnut, and soy oil. Sharply reduce your sugar consummation. Consume less than 30 grams of glucides daily in Phase 1 and then between 30 and 55 grams daily in Phase 2. Eat 25 grams of nutritional fiber every day. Eat calcium; it’s found in dairy products, dried fruit, and sardines. Drink a minimum of 1.5 liters (about 6 glasses) of water daily outside of mealtime. In Phase 2 drink a maximum of 2 glasses of green tea, fruit juice, or wine daily. Limit your consumption of fats; don’t cook in oil.

The Paleolithic Diet claims that it lowers the frequency of diabetes and cardiovascular illnesses such as arteriosclerosis. One disadvantage is the number of excluded foods. Many people find this diet monotonous.

Here are two sample menus:
Menu 1 (Phase 1)
Breakfast: A glass of water on rising. A soft-boiled egg. Unsweetened coffee or tea.
The mid-morning snack is green tea and half a protein bar.
Lunch: 120 grams of skinless chicken. As much steamed cauliflower and broccoli as you like.
Supper: Leek and mushroom soup. Grilled sardines. Radish and cucumber salad. A green apple. Strawberries.

Menu 2 (Phase 2)
Breakfast: A bowl of sugarless soy milk. Wheat bran. Almonds. Coffee or tea.
The mid-morning snack is green tea and half a protein bar.
Lunch: 150 grams of skinless turkey. As much cucumber and radish salad as you like.
Supper: A slice of mackerel. Onion soup.

Some of the information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and a whole lot more. La Bible des Regimes is available only in French at present.

Diet Plans And Menus – The Ornish Diet

Diet Plans And Menus – The Ornish Diet

The Ornish Diet, also known as the Life Choice Diet, was created by Doctor Dean Ornish. He is widely known for his lifestyle-driven approach to the control of coronary artery disease (CAD). This is a vegetarian diet rich in fiber and complex glucides. It has a very low level of cholesterol. Fats represent at most 10% of the foods consumed. The changes in your eating habits are destined to last a lifetime. Here are some of the diet principles.

You should put the accent on legumes, fruits, vegetables and grains. Eat the following in moderation: salt, low-fat dairy products, low-fat processed foods, and coffee without cream. Avoid the following: meat, poultry, fish, oils, dressings, sugar and sugar derivatives, alcohol, avocados, nuts, olives, and regular dairy products. Exercise regularly at a medium intensity level. Doing so may reduce your appetite and consequently aid you in losing weight.

Serving size is unrestricted; you may eat until you are full. Adopt a more spiritual attitude. Doctor Ornish claims that not consuming certain foods renders mealtime more spiritual. This diet also suggests meditation, said to have many positive effects.

The Ornish Diet claims to lower the level of bad cholesterol and blood pressure. An advantage is its simplicity, few foods are excluded. On the other hand this diet is poor in essential fatty acids. The absence of fish and oils removes their positive effects on the cardio-vascular system.

Here are two sample menus:

Menu 1
Breakfast: Two slices of whole grain bread. Two teaspoons of light jam. Orange juice. Coffee or tea.
Lunch: Mushroom polenta with bell peppers. Bell peppers stuffed with rice and black beans.

Garlic bread. Green salad. An apple.
Supper: Wild rice. Braised endives. Tomatoes provencales. Green salad.

Menu 2
Breakfast: A carrot muffin. Skimmed cottage cheese. Half a cantaloupe. Coffee or tea.
Lunch: Alfalfa, tomato, and roasted bell pepper sandwich. Red bean and celery salad. Potatoes in their jackets. Green salad. 2 kiwis.
Supper: Vegetable soup. Spinach ravioli. Green salad. Baked potato.

Some information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. La Bible des Regimes is presently available only in French.

Diet Plans And Menus – The Dissociated Diet

Diet Plans And Menus – The Dissociated Diet

The Dissociated Diet is based on the theory of equilibrium between acids and bases. It works according to the laws of digestion. The main idea is to avoid eating the three major food groups at the same time, as this is said to wreak havoc on the digestive system. These three groups are glucides, proteins, and neutral foods. Here are some of the principles.

Eat a breakfast that is rich in glucides and in proteins or one rich in fruit. If you have fruit for breakfast, that’s all you’ll have. For lunch have a protein dish, such as meat, ripe cheese, soy products, fish or seafood, berries, citrus fruits, or fruit juice, and eggs. Accompany your choice with vegetables and salad. Or you could select a neutral food such as vegetables, milk, whole milk products, ripened cheese with over 45% butterfat, raw and smoked meat or fish, and vegetable or animal oils such as mayonnaise or butter.

For supper eat either a glucide-rich dish or a neutral dish. Eat snacks. The mid-morning snack may come from any of the three groups. The mid-afternoon snack may be rich in glucides or in neutral elements but should not be based on proteins. Drink a lot, about 2.5 liters or quarts. And you should practice a sport such as bicycling or walking. Start slowly but do it on a regular basis.

An advantage of the Disssociated Diet is the balance and variety of its meals. It relies on good dietary habits. But you must learn how foods are classified when preparing your meals.

Here are two sample menus: Menu 1 Breakfast: Scrambled eggs with ham and mushrooms. A glass of soy milk. Tea or coffee. Lunch: Spaghetti with leeks. Mid-afternoon snack: Carrot drink. Supper: Corn and zucchini stew.

Menu 2 Breakfast: Muesli with oats and apples.

150 grams (5 ounces) of light yogurt. A tablespoon of honey. Tea or coffee. Lunch: A green salad. Potato curry. The mid-afternoon snack consists of yogurt and watercress drink. Supper: Bell peppers stuffed with rice.

Some of the information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. La Bible des Regimes is presently available only in French. For additional information consult the publisher’s website.

Diet Plans And Menus – The Genotype Diet

Diet Plans And Menus – The Genotype Diet

The Genotype Diet was created by Peter J. d’Adamo. It centers on the interaction between genes and the environment. According to d’Adamo food may be used to change your genes’ behavior. He classifies people into six genotypes: hunters, gatherers, teachers, explorers, warriors, and nomads. The hunter’s diet is carnivorous and low in lectins and glutens. The gatherer’s diet is low in glucides. It is protein-rich. The teacher’s diet is rich in phytonutrients. The explorer’s diet is quite varied. The warrior’s diet is rich in glucides and phytonutrients, and the nomad’s diet is omnivorous but low in lectins and glutens. Here are some of the principles.

The first thing to do is determine your genotype. Doing so requires two fairly easy calculations that depend on the relative size of your bust and your legs, as well as that of your index finger and your ring finger.

The rules are too complicated and too long to restate here. After you have determined your genotype access the appropriate lists of recommended foods, foods to avoid, and portion size. As previously, these lists are long. Under the advice of your doctor take supplements. Practice sports, the most appropriate sports depend on your genotype.

An advantage of the Genotype Diet is that it allows all food groups. It relies on good dietary habits over the long run rather than presenting short-term restrictions. One disadvantage is the total lack of scientific evidence to support it. This disadvantage is definitely not unique to the Genotype Diet.

Here are two sample menus:

Menu 1 (Hunter)
Breakfast: Two slices of whole grain bread. Pineapple jam. Pear and mango salad.
Lunch: Endive salad.

150 grams (approximately 5 ounces) of sardines. Green beans. Pineapple slices.
Supper: 150 grams of sauteed beef and peppers. Sweet potatoes. Cranberries.

Menu 2 (Teacher)
Breakfast: Mushroom omelet. A slice of linseed bread. Pineapple slices.
Lunch: Broccoli soup. An avocado. Pinto beans. Curried quinoa. A nectarine.
Supper: Pumpkin soup. 170 grams of cod. Leek fondue. A slice of linseed bread. 100 grams of muenster cheese.

Some information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes over 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. La Bible des Regimes is presently available in French only.

Diet Plans And Menus – The Grapefruit Diet

Diet Plans And Menus – The Grapefruit Diet

The Grapefruit Diet is a very low calorie diet destined for people who want to lose weight fast, let’s say 10 pounds (about 4.5 kilograms) in 12 days. Don’t even think of following this diet if you have health or nutritional problems or are pregnant or breast feeding. This 1000-calories-a-day diet was quite popular with Hollywood stars of the 1930s. Here are some of the diet principles.

Make sure to eat three meals and a snack daily. All of the meals star grapefruit, whether pure or in juice form but always without any sugar. You may be happy to know that the snacks do not include grapefruit in any form. Eliminate complex glucides from your diet. This means that rice, wheat, legumes, nuts, grains, potatoes, sweet potatoes, green peas and corn are all excluded. In addition to the ever-present grapefruit eat eggs, fruits, green, yellow, and red vegetables, fish, and meat.

Drink a lot of liquids including water, grapefruit juice, tomato juice, skim milk, or tea or coffee without sugar.

The Grapefruit Diet has the advantage that it’s easy to follow. And you will definitely get enough vitamin C. It doesn’t have a good effect on dieters’ health. Its disadvantages include the lack of essential nutrients. This diet may lead to fatigue or fainting because of the low calorie intake. And once your grapefruit marathon is over, you are almost sure to gain weight back. And perhaps never eat grapefruit again.

Here are two sample menus:
Menu 1
Breakfast: Half a grapefruit. Two eggs. Two slices of bacon. Coffee or tea.
Lunch: Half a glass of unsweetened grapefruit juice. Halibut fillet. Lettuce, cucumber, celery, and radish salad. Coffee or tea.
The mid-afternoon snack is a glass of tomato juice.
Supper: Half a grapefruit.

Chicken breast. Green beans and red peppers.

Menu 2
Breakfast: Half a grapefruit. Two eggs. Two slices of bacon. Coffee or tea.
Lunch: Half a grapefruit. Veal schnitzel. Lettuce, endive, asparagus, and tomato salad.
The mid-afternoon snack is a glass of skim milk.
Supper: Half a glass of unsweetened grapefruit juice. Sea bream. Spinach.

Some of the information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and a whole lot more. La Bible des Regimes is presently available only in French.

Diet Plans And Menus – The Okinawa Diet

Diet Plans And Menus – The Okinawa Diet

The Okinawa Diet was created by Makoto Suzuki. It is based on the nutritional habits of people who live in the Ryukyu Islands including the city of Okinawa in southern Japan. In the past these people had the longest life expectancy in the world. This is a long term or life long diet. You will eat 300 calories a day less than your caloric expenditure. Stop eating before you are full. 78% of your nourishment comes from vegetable sources. Privileged foods include rice, soy, and fish. Eat as little dairy products as possible. Here are some of the diet principles.

Eat about 80% of the food you feel you need. Eat low-calorie foods; these are foods that may contain the highest level of micronutrients. Eat seven or more servings of fruits and vegetables daily. Eat seven servings of legumes and grains daily. Eat two servings of soy daily. Eat algae; they include several minerals, vitamins, and antioxidants.

Eat fish three times a day. Limit your consumption of animal products, replacing them with vegetable proteins. Drink very little alcohol but drink a small amount of red wine regularly. You should try to avoid sugar and salt such as in prepared foods. Drink a lot of water and tea.

The Okinawa Diet is said to reduce the risks of diabetes, excess cholesterol, cancer, and heart disease. It also claims to lower stress and fight against aging. An advantage of this diet is its ease to follow, unless you are a fan of salt or sugar. You may find yourself hungry.

Here are two sample menus:

Menu 1
Breakfast: A slice of carrot cake. A nectarine. Tea.
Lunch: A few sushi. Algae soup. Grated carrots. Tea.
Supper: Miso soup. A bowl of white rice.

Cucumber salad. A banana. Tea.

Menu 2
Breakfast: A two-egg herb omelet. Two slices of bran bread. An apple. Tea.
Lunch: A lettuce, tomato, tofu, and endive sandwich on whole-grain bread. A bowl of rice. An orange. Tea.
Supper: Soy and carrot salad. A bowl of white rice. Curried lentils. A peach. Tea.

Some information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. La Bible des Regimes is available only in French at present.

Do Diet Plans & Diet Menus Really Work?

Do Diet Plans & Diet Menus Really Work?

The answer to this question is not always clear.

Some diet plans and menus will work real well for some people, but this doesn’t necessarily mean, however, that they will work well for everyone. The key thing to think about here is really the principles that the diet plan is based on and how long you can stick with the program!

Diet plans & pre-organized menus can be really helpful from two main aspects. Firstly, they can take away a lot of the stress associated with choosing and planning the food you are going to eat. Follow the plan and it is all there for you. Secondly they can be really helpful getting the actual weight loss you want, because the diet plan has hopefully been carefully looked into and developed with a person’s nutritional needs taken into account. So it could actually be healthy as well.

Both of these help to eliminate some of the problems associated with diets…the choice of what to eat and when to eat it, and in what combinations…so we stay healthy through the dieting process.

We need to not only stick with a certain number of calories per day, we also need to make sure that we get the right balance of protein, carbohydrates, fat, minerals etc.

Let’s say you try out a low carb or low fat diet plan with a good reputation. Your diet plan tells you exactly what you should and shouldn’t be eating and it may even have a specific menu that you can follow if you like. Dieting solutions that are well thought out and that have a solid basis of healthy rather than fad eating can be really successful.

But, things might look pretty different if the diet plans or diet menu you look at are based on shakier foundations.

Let’s say that as an alternative you decide to try out some new, never-been-tried-before high protein diet shakes and you use the shakes as a replacement to one or more meals a day. This can be a great way of losing a few pounds over a few weeks but can you eat like this forever? Chances are you can’t and as soon as you stop mixing up the shakes and start eating a regular diet again the pounds will start creeping back on. It may well only be a temporary solution.

One of the drawbacks of some diet plans is that food or meal list only covers a short-time period, say two weeks, so it can also be darn hard to stick with repeating the same food day in day out for weeks and then maybe months on end. Let’s face it, a few weeks of sticking to any boring and repetitive diet plan will drive most of us crazy and craving any food but diet food.

So look for diet plans with a good balance of food types, lots of variation, demonstrated success and a great reputation.