"Popular Weight Loss Fads and Glossary Of Terms"

3 or 4 Day Diet - Don’t drink much water and eat around 600 calories a day. Lose up to 10 pounds.

5 Day Miracle Diet - Eat within thirty minutes of waking, unless exercising, stretch to forty-five minutes.

7 Day Diet - Monday: eat all the fruit and vegetables you want, but no bananas. Tuesday: eat all the veggies you want. Wednesday: eat all the fruit and veggies you want. Thursday: 5 bananas, 5 glasses of milk. Friday: 4-3oz steaks of beef or chicken with fresh veggies. Saturday: 4-3oz beef steaks with veggies. Sunday: 4-3oz beef steaks with veggies. Claim: Lose up to 14 pounds.

16 Point Macerat Weight-Loss Plan - The plan includes two bottles said to contain extracts totaling about 20 herbs. Various numbers of drops are to be taken several times a day. Checking the Natural Medicines Comprehensive Database – the most reliable herbal guide –no evidence was found that any ingredient is effective for weight control. Several had diuretic properties, which means that they could cause the body to shed water. A few had possible side effects of diarrhea. Two were said to stimulate appetite. Not surprisingly, some users reported diarrhea and increased urination after using the drops.

Diuretics and laxatives can cause temporary weight loss by causing the body to shed water. But as soon as the body is rehydrated, the weight returns. Meaningful weight loss requires loss of body fat.

Regardless of the ingredients, simple arithmetic shows that no product can do what the ad promises. The two basic factors in weight control are caloric intake and energy expenditure.

It is not easy to find information online about Advocare products and their ingredients, which is usually not a good sign. Their website, advocare.com, is vague and focused on the business aspect of the company. Their brochures are equally vague in details. Advocare is a multi-level marketing company that sells a host of “weight loss enhancement products,” “fat burners,” “fat binders” and other “optimal health and wellness products.” Their weight management system comprises both pills and meal replacement shakes. The cornerstone of the program is the Metabolic Nutrition System, which contains a number of ingredients, including the commonly used garcinia campogia, ephedra, antioxidents, synthetic chromium, 5-HTP, Chinese herbs and others.

Advocare’s numerous products are expensive and don’t address the basics of sensible weight loss: change of mindset about life, balanced pill-free nutrition and exercise. The real problem with diet pills and supplements is that they have side effects, which make taking them in the long-term unreasonable. Quit taking the pills and the weight usually comes back.

Algoxyll is a drinkable elixir that comprises 11 Chinese herbs and 3 types of seaweed that act in synergy with each other. Among the three specific types of seaweed, there is Fucus, Chorella and, above all, the astonishing brown seaweed, Wakame, which has the virtue of literally inverting the effect of calories. Among the 11 concentrated Chinese herbs, each possess a virtue that is renowned and complementary. There is, for example, the Hou Tsiao, which stimulates the use of reserved fat cells. The Kie’ou which decongests long-stored fatty cells. The Hou Tao (combined with the Wakame seaweed), act as a fat-burning furnace, liquifying the fats in such a way as to facilitate their elimination.

The bottom line with most diet pills and supplements is that they have side-effects which make taking them in the long-term completely unreasonable. The main problem therefore is that if you quit taking them the weight usually comes back.

Amino Acids - amino acids are building blocks of protein, which are required for growth, repair, and maintenance of body tissue. There are 22 amino acids that may be linked together in a variety of ways to form proteins.

Anne Collins Diet (Excerpted from Anne Collins’ Website) -

“FORGET EVERYTHING YOU’VE BEEN TOLD about dieting and weight loss diets because if you want to lose weight and change your life you must change the way you think about dieting

“1. Stop worrying about being overweight. No matter how overweight you are, stop worrying! Why? Because worrying keeps you fat. (It does, trust me) The first step towards solving your weight problem is to relax. Because once you relax, you can begin to sort things out

“2. Forget about quick-fix diets, or overnight cures Why? Because they don’t exist. (Trust me) I can help you to lose weight fast and slim down to a beautiful figure, but it won’t happen overnight. Question: How fast can you lose weight? Truthful answer: It depends. It depends on your present weight, your lifestyle, how much stress you’re under and several other factors.

“3. Forget about being afraid of food Why? Because food is wonderful, especially for slimmers. The best way to lose weight is to make friends with food

“4. Forget about eating tiny helpings Why? Because losing weight has nothing to do with eating tiny helpings The best way to lose weight is to eat several smaller meals during the day and eat lots of good food in the process.

“5. Forget about eating by yourself Why? Because my easy weight loss diet is good for the whole family, except babies The best way to lose weight is to put the whole family on it

“6. Forget about buying special ‘diet’ foods Why? Because losing weight has nothing to do with special ‘diet’ foods The best way to lose weight is to buy ordinary good food

“7. Forget about diet pills Why? Because losing weight means learning good eating habits. It has nothing to do with stuffing yourself with pills or supplements. They look so convenient, they promise so much but they’ll ruin your system and they WON’T solve your weight problem. Trust me. I’ve lost count of the number of dieters I’ve had to ‘put back together’ after they took pills.

“8. Don’t get obsessed with calorie-counting Why? Because although counting calories helps to raise your awareness of what you eat, it doesn’t help you to stay healthy. It’s more important to know which foods are best and to learn good eating habits.

“9. Forget about walking your butt off Why? Because losing weight has nothing to do with walking your butt off! Yes, exercise is very healthy. But in my experience, it tends to distract us from other very important things, like EATING properly. If you really want to lose weight, follow these steps: 1) Change your eating habits. 2) Take 20-30 minutes of light exercise, per day. 3) When your eating is under control, gradually increase exercise.

“10. Forget about drinking gallons of water Why? Because losing weight has nothing to do with filling up with liquid. For most people, 6-8 glasses of water per day is fine. Using water as an appetite suppressant or as a substitute for food is not recommended.

“FINALLY... Forget about your past dieting failures Why? Because the past is dead. Besides, nearly all my most successful slimmers were self-confessed ‘failures’ before they lost weight on my diet.

“The Anne Collins Diet is one of the better weight loss plans on the market. It focuses on eating healthy and changing your attitude about food. But it downplays the importance of exercise in an all out effort to get you to focus on eating better. For most people purely focusing on food is the problem in the first place, regardless of whether the food was healthy or unhealthy. Exercise is the one thing in common with all those who lose weight and keep it off. Although the Anne Collins suggests forgetting your past remember that your past is who you are now. It is a much better strategy to find a way to use your past weight loss frustrations and convert them into a reservoir of inner strength for your weight lose future.”

Aspartame - Aspartame is largely made of two building blocks of protein called amino acids. The two amino acids are aspartic acid and phenylalanine (as the methyl ester). Aspartic acid helps our bodies convert food to energy, and infants and children especially need the phenylalanine found in such foods as milk and meats for building muscles. The third ingredient, called a methyl ester, is also found naturally in fruits, tomato juice and other foods. Aspartame is approximately 180-200 times sweeter than sugar.

Aspartic Acid - a non-essential amino acid. Non-essential amino acids are not essential to our daily diet and can be synthesized from our daily food intake.

Beverly Hills Diet - Authored by Judy Mazel and Michael Wyatt. The authors suggest that by eating proteins, carbohydrates, and fats all at the same time you “confuse your enzymes” causing your food not to digest properly. Their diet emphasizes eating less fat and much more fruit.

Body Dysmorphic Disorder - characterized by the obsession over apperance, especially on one particular feature or body part.

Binge Eating Disorder - eating disorder characterized by binges of overating unreasonable amounts of food; does not include purging.

The mega-bestseller weight loss and exercise program that focuses on weight training, nutrition and exercise. It is a 12-week program with time-sensitive goals. Bill Phillips offers dietary supplements and nutritional shakes.

Bill Phillips is an exercise and motivational guru. His brand of weight loss, teaches the body-building mentality: a fine-tuned weight lifting regiment with dietary supplements (which he is going to sell you) whose focus is optimum cosmetic appearance. At his website, he downplays his focus on supplements, but the advertisements are everywhere. He also de-emphasizes cardiovascular exercise, which is common among body builders. The Body for Life Program runs 12-weeks and has a definitive end, which is not where your focus should be. It should be years, not weeks. The gym is a great place to start but is hard for many people to maintain, because it is exercise for exercise’s sake. Try not to read too much into the multitude of positive recommendations. Anyone who exercises more and eats less is going to lose weight and feel a lot better.

But the Body for Life Program does focus on exercise and motivation, which is the key to long-term weight loss.

Bioslim - Brand name for a product that contains two popular “weight loss” supplements, Pyruvate and Chromium Picolinate. See “Pyruvate and Chromium Picolinate”

Body Mass Index - a method of relating your height to your weight; method to estimate the degree to which one may be over or underweight.

A 3-Phase diet program that incorporates many different weight loss supplements. The basis of the program is similar to Calorad (See “Calorad”). It is a diet and weight loss liquid supplement to be drunk before going to bed. The active ingredients are collagen protein and aloe vera. They supposedly promote weight loss by burning stored fat and assist in building lean muscle mass. They work by encouraging the natural release of human growth hormone.

“From what I can tell from their Body Solutions web site, the main ingredient in Body Solutions is the trace element chromium Picolinate. If you look up published studies on this compound, there is not a very impressive story of success and some concern with safety. In my own work, I would not recommend it.

“Body Solutions uses a common advertising ploy – getting radio people to use their product and then endorse it. My best advice is to avoid anything you see advertised in this way. Over the years there have been hundreds of products that promise easy weight loss, saying you can lose weight while you sleep and other claims, but where are they now? Did any one, from that mass of products, really turn out to be the solution?

“Sadly, there are no miracles for weight control. If one comes along, it will be on every news station and in every newspaper, so you wouldn’t be able to miss it if you tried. I wouldn’t bet a nickel that anything you see on an infomercial is truly the solution to this tough problem. Since there have been so many scams over the years, and since I have seen no evidence of any miracles, you might understand why I am so skeptical of things like Body Solutions.[1]”

Bulimia Nervosa - an eating disorder that involves consuming large amounts of food and and then vomiting, abusing laxatives or diet pills, using enemas or exercising obsessively.

Cabbage Soup Diet - is based on a fat-burning soup that contains negligible calories. The more soup you eat the more weight you should lose. A caution is that one should not eat just the soup malnutrition will set in.

Calorad and Sleep A-Weigh – (See “Body Solutions”) Calorad, Sleep A-Weigh, and Body Solutions are a diet and weight loss liquid supplement to be drunk before going to bed. The active ingredients are collagen protein and aloe vera. They promote weight loss by burning stored fat and assist in building lean muscle mass. They work by encouraging the natural release of human growth hormone. For more information about Calorad go to”

Calorie - A unit of energy-producing potential equal to this amount of heat that is contained in food and released upon oxidation by the body. Also called nutritionist’s calorie. The sources of calories in a diet are carbohydrate, protein, alcohol and fat.

Carbohydrate - Dietary nutrients. Any of a group of organic compounds that includes sugars (found in refined fruits and vegetables), starches (found in grains and legumes), celluloses, and gums and serves as a major energy source in the diet. These compounds are produced by photosynthetic plants and contain only carbon, hydrogen, and oxygen, usually in the ratio 1:2:1. Carbohydrate breaks down into glucose during digestion and raises blood glucose levels.

Chitosan – (See “Slim Down Solution”) A dietary supplement made from chitin, a starch found in the skeleton of shrimp, crab and other shellfish that prevents some fat absorption . (See “Skinny Pill”)

Cholesterol - A white, crystalline substance, C₂₇H₄₅OH, found in animal tissues and various foods, that is normally synthesized by the liver and is important as a constituent of cell membranes and a precursor to steroid hormones. Its level in the bloodstream can influence the pathogenesis of certain conditions, such as the development of atherosclerotic plaque and coronary artery disease.

In November of 1996, the Federal Trade Commission (FTC) ordered Nutrition 21 and two other companies to stop making unsubstantiated weight loss and health claims for Chromium Picolinate (see FTC 1996). The FTC’s complaint included charges that the three companies were unable to support numerous claims (e.g. reduced body fat, increased muscle mass, and increased energy) made for the supplement. The FTC also maintained that the companies falsely claimed that Chromium Picolinate’s benefits are proven by scientific studies. Under the FTC settlement, the companies are prohibited from making any of the challenged claims in the future unless they can be verified by reliable research. Nutrition 21 is required to notify its distributors of the FTC’s charges and to stop using sales materials that make the challenged claims. The settlements also include reporting requirements so that the FTC can monitor the compliance of the three companies.

DHEA (dehydroepiandosterone) - is an adrenal hormone that functions as a metabolic precursor for the production of testosterone, estrogen, and other hormones. The highest levels of circulating DHEA are reached between the age of 20 and 30. By age 80, DHEA levels are only 10-20% of those produced at age 25. Because DHEA and testosterone levels decline with age, DHEA proponents claim that supplementation will increase testosterone levels, thereby producing both anabolic and anti-aging effects.

In the mid-1980’s, several DHEA products sold in health food stores were found to contain little or no DHEA. In 1985, the FDA ordered manufacturers to stop marketing DHEA products as weight-loss aids.

Dehydration - is a state in which there is excessive loss of water from body tissues. It can occur when the blood sugar levels are high for long periods of time. It can also result from inadequate water intake, or excessive sweating, vomiting or diarrhea. Symptoms of dehydration can include extreme thirst, irritability, confusion and flushed, dry skin.

Dextrose - A simple sugar found in the blood. It is the body’s main source of energy. Also called glucose

Diabetes - Any of several metabolic disorders marked by excessive discharge of urine and persistent thirst, especially one of the two types of diabetes mellitus.

Dietitian - is a “nutritional expert” who assists people to plan the kinds and amounts of foods to promote a healthier lifestyle.

Diet Pills - Many over-the-counter diet supplements are herbal and are sold in health food stores. The most well known herbal supplements include ephedrine or ephedra, guarana, St. John’s Wart, and Senna. They generally act as “fat burners” by boosting your metabolism. They may be successful weight loss supplements in the short term.

The established medical community, including stark warnings from the FDA, does generally not advise herbal supplements. Widespread lack of ingredient labeling and knowledgable health store salespeople exemplifies the concept of caveat emptor; let the buyer beware. The real problem with herbal supplements is not their effectiveness, but their side effects, which often include drastic increases in blood pressure and heart problems. If you ever have questions about herbal supplements, write down the primary ingredients and look them up at www.webmd.com. And ask yourself, if there really was some “miracle” herb, would not pharmaceutical companies research and bring them to the mainstream market as soon as possible.

Diet Power - Only good things can be said about Diet Power. It does not discriminate against any particular diet. DietPower is the world’s most powerful and easy-to-use nutrition software, designed to help balance your diet, conquer nutrition-related disease, and master any weight problem permanently – without giving up favorite foods. Because it “learns” your body and eating habits, it’s also the only program whose results are guaranteed.

How Does It Work? Just tell Diet Power how much you want to weigh and when. Each morning as you record your weight, the program designs a calorie budget for you. Throughout the day, log all your meals and exercise, and Diet Power instantly shows their effect on your balance of 33 important nutrients. If you stay within your budget and faithfully record your meals, you cannot fail to reach your desired weight on your target date.

Diet Teas - Often made with the herbal laxative Senna. Look up at WebMD’s Herbal Index at mywebmd.com/content/article/3187.13777 It stimulates the colon, leading to the increased metabolism of fat. Any loss of weight is due to the loss of water. It can result in extreme diarrhea, nausea, and dehydration. These teas can be addictive and may need to be taken continuously to have regular bowel movement. Yuk!

Diet Workshop - The Diet Workshop is a commercial weight-loss program that focuses on diet, exercise and behavior modification. The diet menu is based on the Food Guide Pyramid and the special purchase of their foods is optional. The program was developed by a team of registered nutritionists with the goal of losing 1 to 2 pounds a week until goal is reached. It costs about $200 for the 3-Month Behavior Modification Program. Counseling is available. The Diet Workshop appears to be an excellent balance of diet, exercise and support. It may get a bit spendy with the purchase of their meals, but probably worth the investment.

Disordered Eating - sometimes used to describe an eating disorder, e.g. anorexia. Here are some of those better known eating disorders:

Anorexia: An illness in which the sufferer has an accute fear of gaining weight and strives to lose weight, often at all costs. This involves a minimal amount of eating and often goes hand-in-hand with bulimia.

Bulimia: Like anorexia, the sufferer has a fear of weight gain and uses a variety of methods to rid the body of food or speed up the digestion process. This is usually done through self-induced vomiting, but other methods include laxative abuse, and the use of diet pills and diuretics.

Compulsive Overeating: A compulsion to eat excessively. Binges often involve consuming several thousand calories in one go, and purging is also a trait of this condition. Obesity is common and the sufferer uses food to deal with emotional issues in their life, hence the much misused term “comfort eating”. Compulsive Overeating is also sometimes known as binge-eating disorder.

Confirmed Negativity Condition (C.N.C.): This is a term coined by Peggy Claude-Pierre. It is the idea that all eating disorders have behind them a negative force, which causes the sufferer to feel worthless. It can also be linked to low self-esteem and feelings of self-loathing, whereby the sufferer often feels they deserve to be punished. In the case of eating disorders, punishment is adminstered through starvation or purging. It is also often closely linked to self-injury.

Diet Pills: They are meant to work by forming a “gel” around the lining of the stomach, which is meant to “trap” fat before it reaches the intestines. They have been heavily criticised in the media for giving misleading information about weight loss.

Diuretics: Intended to shift water quickly through the body, diuretics are often prescribed for heart patients because they reduce blood pressure. Diuretic abuse is another method of purging.

Exercise: Associated with both anorexia and bulimia, exercising is a way of purging the body of calories by burning them off rapidly. Many of those with an eating disorder exercise in secret, so that they don’t arouse suspicion.

Hospitalization: This is extremely common and is one method of treatment. Nowadays, it usually involves a combination of physical and pyschological therapy. This will have the aim of getting the individual up to a safe weight and also giving them psychiatric help.

Ipecac: A vomit-inducing syrup, designed for use on those who have ingested something toxic. It acts as a poison to the stomach, and is only supposed to be used in emergencies. In reality, it is often used by bulimics wanting to purge.

Lanugo: Fine hair growth, which is the body’s response to starvation. It occurs after prolonged periods of minimal calorie intake and it is the body’s attempts to retain heat.

Laxatives: Intended for those with constipation, laxatives speed up the digestive cycle. Taking them excessively brings diarrhoea and, in the long-term, bowel problems. It is also possible to become addicted to laxatives.

Obsessive Compulsive Disorder (O.C.D.): Connected with both depression and eating disorders, OCD is an obsession with carrying out specific tasks or approaching obstacles in certain ways. For example, feeling you have to brush your teeth three times before leaving for work or believing bad things will happen if you don’t exercise for an hour before school.

Purging: Bulimics get rid of food by purging their body of calories. The methods for this are either through self-induced vomiting, exercising, taking diuretics or diet pills, and laxative abuse.

Self-Injury: Harming one’s body delibrately as a response to pain and unwanted feelings. The physical hurt is meant to remove the hurt inside. Self-injuring is often done by cutting, scratching or burning, usually the arms and legs. Self-injury is also a symptom of depression and is sometimes known as self-mutilation.

Starvation: Occurs after a prolonged low calorie intake. Anything below 900 calories a day is termed a starvation diet. The body responds to starvation by shutting down “non-essential” systems (for example, menstruation ceases), and lanugo (see above) is also common. Eventually, starvation can lead to serious long-term medical problems and death.

Dr. Atkins Diet - Authored by Dr. Robert C. Atkins. Eat as much fat and protein as you like as long as you eat very little carbohydrates. A high fat, low carbohydrate (low carb) diet causes a condition called Ketosis that is increased production of blood ketones which suppresses hunger. Carbohydrates feed fat in your body. You never go hungry, nor deprive yourself. Exercise is de-emphasized on the Atkins Diet.

Authored by Dr. Robert Arnot. Foods are drugs that effect mood. Light therapy can reduce carbohydrate cravings. Hard chewing foods, such as high-fiber foods, should be eaten, because they resist digestion and promote the transport of the amino acid Tryptophan to your brain. Tryptophan is a precursor of seratonin, the chemical that makes us feel good and suppresses hunger.

Con: Light therapy can boost Seratonin levels in depressed people, but has not been shown to help those trying to lose weight. There is no evidence hard chewing foods raise the brain’s level of Seratonin.

Doctor Diets – There are almost as many Doctor written/sponsored diets as there are doctors. Choose the one that you think will work for you.

Eat More, Weigh Less - Dr. Dean Ornish. Eat no more than ten percent of your daily calories in the form of fat and eat lots of high-fiber and fresh vegetables. It is basically a vegetarian diet, which will lower your cholesterol, blood pressure and risk of heart disease.

It is basically healthy, although you should eat a little more balanced diet. This may be too difficult and restrictive to stay with long-term.

Eat Right For Your Type - by Peter J. Adamo. Uses your blood type to determine which foods you should be eating. When you eat foods that “agree” with your blood type, you reduce the risk of cancer, heart disease, diabetes, infections, and liver disease. Type A people had ancestors that were farmers, therefore you should be a vegetarian and avoid meat and dairy products. Type B had ancestors that were nomads, therefore you should eat red meat and fish. Type O had ancestors that were hunters and gatherers, therefore you should eat lots of animal protein and little carbohydrates. Type AB, had mixed ancestry, therefore you should eat a combination of Types A and B.

ER4YT isn’t just for those who want to lose weight. It also helps with energy level, mood, and healing from chronic illness. Many people who gave it a three-week trial are still on it after several years, because they find that it improves their health and well-being.

eDiets - A commercial online weight-loss program. They provide full online support with recipes, information on exercise, customized diet plans and the latest scientific information. The eDiets program is based on the latest science, low fat diet with exercise and support. It is the online version of traditional, first-rate diet centers. There is very little negative information out there about the program.

Ephedra - also known as ma huang. Normally is used in supplements advertised to promote weight loss, muscle building and energy. (See “Ephedrine”). Reports to US poison control centers about problems with ephedra increased from 211 in 1997 to 407 in 1999, the group said.

The FDA previously tried to place restrictions on ephedra sales but has been re-evaluating its position after the industry complained that there was no scientific basis for limitations. Still, the FDA cautioned the public not to use ephedra products during the reevaluation process.

Ephedrine - is the active ingredient in many diet pills and supplements. Many use the name “thermo”, “lean” or “fat burner.” Brand names include, Metabolife, MeTrim, Herbalife, Adiphen, Thermalean, Lipodrene, Zymax, Genicil, Patent Lean, Thermoslim, Ultra Lipo Lean, Trim Life, Hydroxy Cut, Xenadrine, Herbal Phen-Fen, Shapefast, Thermoburn, Thyro-slim, Trim Spa, Natural Trim, Thermo-Lift and many others.

What is ephedrine? Ephedrine (e-fed’rin) a-methylamino-l phenyl-l propanol, is an alkaloid from the leaves of Ephededra equisetina, E. Sinica, and other species (family Gnetaceae). It is also called Ephedra & Ma Huang, the plant source for the Alkaloid ephedrine. Indigenous to China, India and parts of SoutheastAsia . Products containing ephedrine extracts have according to the FDA, caused hundreds of illnesses, including heart attacks, seizures, strokes and even 15 reported deaths. They are amphetamine-like compounds with powerful and potentially lethal stimulant effects on the central nervous system and the heart. These compounds act as stimulants that can cause rapid or irregular heartbeats (heart arrhythmias) Ephedrines act in a similar way as that of adrenaline. It dilates the bronchial muscles, contacts the nasal mucosa, raises the blood pressure and is a cardiac stimulant. Further these compounds often cause psychological side effects such as depression, nervousness, insomnia, and rapid heart rate. When taken in combination with caffeine, ephedrine can over-stimulate the central nervous system, leading to potentially life-threatening results.

Since early 1990, the FDA has issued numerous warnings to consumers of diet products and supplements containing Ephedrine, Ephedra or Ma Huang. In fact, in November 1994, the FDA informed Alliance U.S.A. that its Nature’s Nutritional Formula One posed a potential health hazard and was in violation of federal laws designed to protect the public health and even issued a recall of their products due to their combination of Ma Huang and caffeine containing Kola Nut. Alliance later removed the caffeine containing Kola Nut and was allowed to continue to sell its new product. Recently, the FDA has called for strict limits on the recommended dose and proposed new labeling of products containing ephedrine. The FDA’s proposal would prohibit the marketing of dietary supplements containing 8 milligrams or more of ephedrine alkaloids per serving, with warnings against using more than 24 mg per day and using the product for more than SEVEN DAYS. Any such product with claims encouraging short-term excessive intake would be required to list the following statement on its label: “Taking more than the recommended serving may result in heart attack, stroke, seizure or death.”

Exchange List Diets - A grouping of foods by type to help people on special diets stay on the diet. Each group lists food in serving sizes. A person can exchange, trade, or substitute a food serving in one group for another food serving in the same group. The lists put foods in six groups: (1) starch/bread, (2) meat, (3) vegetables, (4) fruit, (5) milk, and (6) fats. Within a food group, each serving has about the same amount of carbohydrate, protein, fat, and calories.

Fat - is the most concentrated source of calories in a diet. Saturated fats are found primarily in animal products and unsaturated fats come from plants. Excess intake of fat, especially saturated fat, can increase the risk of heart disease and stroke.

Fat Burning Diet Authored by Jay Robb CCN, CFT – The general focus is on optimal cosmetic appearance and muscle tone through highly restrictive diets, supplements and weight lifting. For too many people this type of exercise and diet regiment is not sustainable.

Tries to differentiate his approach from other supporters of low carbohydrate, high protein diets but they are all based on the same flawed science. (See “Atkins Diet”).

Fat Calories - The biggest myth about fat calories is that fat calories in food will automatically be stored on the body as fat tissue when ingested. The key with fat grams is to keep consumption at a reasonable level for the body needs some fat for normal healthy functioning.

The human body by way of the metabolism is always burning fat calories and needs a continuous supply of fat in order to keep burning fat tissue. So if a dieter begins eating zero grams of fat per day then the body will react by holding on to as much of its fat tissue to compensate so as to have a future supply of fat for healthy body maintenance. Thus not only not burning fat tissue but actually holding on to it.

The key burning body fat tissue is to not go out of the way to ingest fat as part of one’s daily diet. Fat that occurs naturally in meats, seeds, nuts, and eggs are more than enough fat to have in one’s diet. To eat poor food choices that have no nutritional value (junk food, condiments) that have additional fat in them is what needs to be excluded.

Fat-free foods are a perfect example of the myth that fat calories in food will automatically be stored on the body as fat tissue when ingested. Fat-free foods have been claimed to be the answer to our weight loss problems by completely eliminating the fat from foods. Yet with the production and consumption of fat-free foods at an all time high our society is at its fattest point ever and we are continuing to get fatter by the year. This fact alone should convince you that fat-free foods and diets based on consuming zero to very little fat do not work.

Fatty Acids - A basic unit of fats. When insulin levels are too low or there is not enough glucose (sugar) to use for energy, the body burns fatty acids for energy. The body then makes ketone bodies, waste products that cause the acid level in the blood to become too high. This in turn may lead to ketoacidosis, a serious problem.

Fiber - is a type of material within foods mainly found in vegetables, fruits and cereals that adds bulk to the diet aiding digestion.

Fit for Life – Authored by Harvey and Marilyn Diamond (Harvey acquired a Ph.D. in nutritional science from an unaccredited school). This foolish diet book, which sold over one million copies, shows how a weight loss program founded on unscientific concepts can be a huge commercial success.

They espouse the theory of “food combining”. This theory states that when foods are combined inappropriately, they become “rotten” and cannot be absorbed from the intestinal tract. This toxifies the body and makes people fat.

The Diamonds contend that people gain weight not due to overeating and inadequate exercise, but because they eat protein rich foods at the same time they eat starchy foods. The authors say our digestive tracts cannot assimilate more than one of these “concentrated foods” at a time, since the enzymes that digest protein nullify the enzymes that digest carbohydrate, and visa versa.

As a result, the Diamonds claim, food cannot be digested when they are eaten together. In the process, they add, all the food’s nutrients are destroyed and toxic by-products are stored in fat tissue, where they cause a “bloated appearance”.

Flenfluramine/Phentermine (Fen-Phen) - An appetite suppressant. Dexaflenflurimine is sold under the name Redux. It increases seratonin levels in your brain. Seratonin is a brain chemical, neurotransmitter, that is associated with improved mood and plays a role in your appetite. The prescription drug has been removed from the market, therefore there is only a con review.

Like all appetite suppressants, fen-phen has significant side effects, namely high blood pressure in the lungs, pulmonary hypertension and valvcular heart disease. It focuses on short-term weight-loss, without focusing on healthy, balanced nutrition and exercise. It has been removed from the market by the FDA.

Fructose - (levulose) is a simple carbohydrate widely distributed in organism, plants, and animals. It can be found in fruit juices, honey, and sugarcane. Fructose in the body may be changed into glucose by the liver and intestines. As glucose it is used by the body in several ways, including as a source of energy. Fructose is the sweetest of sugars. It is used therapeutically as a fluid and nutrient replenisher.

Glucose - is a simple form of sugar that acts as fuel for the body. It is produced during digestion of carbohydrate and carried to the cells in the blood.

Gluten - (alpha-gliadin) is the insoluble protein found in wheat, rye, oats, barley, and buckwheat which gives the dough its tough elastic character. Also found in vegetables such as beans, cabbage, turnips, dried peas and cucumber. Many individuals have an allergic hypersensitivity to this substance.

Glycogen - commonly called animal starch. Is the main carbohydrate storage material, which is stored in the liver and muscles for use when energy is required. It is readily converted into glucose as the needs of the body require.

Hawaii Diet (Eat More, Weight Less) - Is probably the closest diet that resembles normal, everyday eating. On this diet, you can eat as much as you want and really not gain any weight.

Under the diet plan, there is a conversion table called an EMI (Eat More). With this, you can look at a specific item and see how many pounds of that item you need to eat to have a 2,500 calorie day. The chart will also tell you how much fat content it will provide in your caloric day.

Under this diet plan, you can then decide for yourself what you want to eat that day. You’re not limited to what items can eat, but you are limited to the 2,500 calories. However,. 2,500 calories for someone that may not be active or may not be consuming that many know might actually be counter-productive.

What is accomplished on this diet is knowing how much of a certain thing I could eat per day before you go over your 2,500 calories. For instance, you can have 27lbs of grapefruit each day before you hit 2,500 calories. Even then, you are only having a diet that contains 6% fat. You can have 28lbs of squash each day, .812lbs of bacon, and so forth. You decide what you are going to eat and how much of it and then you know both your total caloric intake for the day as well as how much fat content came from the food. These numbers are based on not adding any fattening sauces, cheeses, etc to your food.

Health Management Resources - A clinical/medically supervised program for obese people who have failed with commercial diets. It focuses on a very low calorie diet of liquid meal replacements, counseling and intense lifestyle education. Weight loss expectations are 1 to 5 pounds over a period of 12 to 20 weeks. The maintenance program continues for up to 18 months. This program puts particular emphasis on exercise. The costs are $20 per week for the program and $80 per week for liquid meal replacements. Counseling costs $80-$150 a week.

There is a second program that isn’t as aggressive called Health Solutions. Both are excellent programs supervised by doctors at more than 200 hospitals across the country. For those obese, any cost is negligible. Visit www.yourbetterhealth.com or call (800)-418-1367 or (617)-357-9876.

Herbalife - Herbalife promotes its products as a dietary panacea. The company’s product literature is loaded with sensationalized claims often supported by nothing more than anecdotal testimonials. In addition, users can expect to pay exorbitant prices. For example, the Thermojetics Total Weight Management Program is available at a cost approaching $200.00.

THERMOJETICS: This product contains ma huang, an herb noted for its ephedrine content (See “Ephedrine”). Ephedrine-laced diet pills received The National Council Against Health Fraud’s 1996 Slim Chance Award for Worst Product. Side effects of such products include heart damage, stroke, increased blood pressure, and seizures. The FDA reports some 330 adverse reactions and about a dozen deaths (5).

The Thermojetics program requires users to replace two meals with their Formula 1 protein drink and eat one balanced meal a day. This dietary regimen supplies approximately 1000 kcal, only 200 kcal more than a diet which would require medical supervision. A major concern of such a program, besides the low caloric intake, is that it is not practical and does not teach a person healthy eating habits. Nowhere in the product literature is there any significant emphasis on exercise and behavior modification.

High-fiber Diet - Is actually a return to nature and the plant-based diets used by our ancestors since the beginning of time. In fact, our ancestors consumed large quantities of fiber-containing foods such as fruits, vegetables and whole grain products every day. Extensive medical research has confirmed that a high-fiber diet prevents or treats a wide variety of diseases ranging from constipation to heart disease and cancer.

Hollywood 48 Hour Miracle Diet - is a special “Miracle Juice” that has been “scientifically formulated,” Claim is that, “. . . In just 48 hours you will cleanse your body and lose up to 10 pounds.” Well, that’s some claim considering that you need to burn 3,500 calories to lose a pound.

On the other hand, water weighs 8.3 pounds per gallon so even if this diet flushed your bladder you would have to eliminate over 8-1/4 gallons of water thereby spending so much time at your toilet you wouldn’t have time to eat.

Inhalers - An inhaler emits the smell of a type of food, effectively suppressing your appetite. See “Scentsational Weight Loss Plan”

Insulin - A polypeptide hormone secreted by the islets of Langerhans and functioning in the regulation of the metabolism of carbohydrates and fats, especially the conversion of glucose to glycogen, which lowers the blood glucose level.

Jenny Craig - A commercial diet modeling Weight Watchers and Diet Workshop. Is a reduced calorie diet that focuses on balanced nutrition (60 % carbs/ 20% fat/ 20% protein) that follows the Food Guide Pyramid.

Kashi Golean Shakes - are a diet program based on the consumption of protein shakes. They combine whey and soy protein as liquid meal replacements. The conventional wisdom is that soy and whey protein is healthy and is effective at lowering cholesterol, but is best consumed in foods rich in them and not supplements, such as shakes.

Ketones - Any of a class of organic compounds having a carbonyl group linked to a carbon atom in each of two hydrocarbon radicals and having the general formula R(CO)R

, where R may be the same as R

L-Carnitine – (See “Over-the-Counter Drugs and Herbal Remedies”) L-Carnitine is a main ingredient in many diet pills and supplements, including Berry Trim Plus and Herbalife products. “The available research on L-carnitine supplementation does not appear to support claims of enhanced aerobic or anaerobic exercise performance. While it is true that carnitine plays a vital role in energy metabolism, additional carnitine from exogenous sources does not appear to yield any benefit above and beyond the necessary physiological dose.”[2] (See “Skinny Pill”)

Low Calorie Diets - By lowering your caloric intake, by limiting your intake of fats, and consuming large quantities of complex carbohydrates and proteins and then burning more calories than you consume should result in weight loss. The diet works this way, 1) Your body will metabolize stored fat to meet its energy requirements. 2) Your body’s preferred source of energy is carbohydrate foods. 3) It is maintainable 4) Will place you into a negative-caloric balance. Result: you loose weight. (See “Dr. Atkins Diet”)

Low Fat Diet - Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal amount of carbohydrate or protein. A low fat diet should provide no more than 30 percent of its total calories from fat. The upper limit on the grams of fat in your diet will depend on the calories you need.

Macrobiotic Diet - A macrobiotic diet is part of a philosophy of life that incorporates the ancient Oriental concept or theory of yin and yang. The diet itself consists mainly of brown rice, other whole grains, and vegetables. It requires foods to be cooked over a flame, rather than by electricity or microwave. Foods are selected more for their metaphysical qualities than for nutritional value. It has, however, many of the same benefits as a vegetarian or vegan diet since it is high in whole grains, vegetables, beans, and soy protein. Numerous scientific studies have shown that a diet of this type can significantly reduce the risk of diabetes, heart disease, stroke, and various cancers. The macrobiotic diet is rich in vitamins, high in dietary fiber, and low in high-fat foods.

Maggie Drozd “Spice” Capsule Diet - The Maggie Drozd Diet is based on taking “spice” capsules. Based on the ingredients of the capsules, they are simply diet pills, with many of the same ingredients that are used in other weight loss drugs.

The spices include: Advantra Z, Cayenne pepper, Garcinia Cambogia, Hydroxycitric acid, Ginger root, Green tea extract, Kola nut extract, Yerba mate, Guarana extract, White Willow Bark extract, Pepper powder, Paprika powder, Mustard dry extract powder, Nutmeg dry extract, Caraway seed extract, Chromate. For specific information on these herbs visit webmd.com’s herb index at mywebmd.com/content/article/3187.13777

These “spice” capsules combine a host of common weight loss herbs. Each have side-effects, despite the fact several of these herbs are added to lessen the side-effects of other herbs. This is a highly questionable strategy to attempt to lessen side-effects. Basically, these capsules function as stimulants to elevate blood pressure and heart rate in order to increase metabolism. Medical research has shown that only green tea extract works as advertised by its proponents. It is an effective treatment for indigestion and diarrhea, which happens to be a side-effect of several of the herbs listed above as ingredients in the “spice” capsules.

The bottom line: all diet pills work in the short-term, but in order to maintain the weight loss they would have to be taken indefinitely, which is completely unreasonable for your health.

Margarine - A solid fat invented in 1869 by the French chemist Henri Mege- Mouries. Margarine was first invented to replace butter in cooking and baking. It was then made solely of beef fat. Margarine is now made with a variety of fats, alone or with others, along with the addition of water, whey, yellow coloring, and vitamins. Beef fat is still used today, but with a higher consciousness towards a healthier diet, it is very rare.

Medifast - Is a physician-supervised low calorie diet of liquid meal replacements. This plan is offered by thousands of physicians across the United States, but is limited to those who are obese or suffer from serious health problems such as diabetes, bulimia, thrombophlebitus, active cancer and other maladies.

Anything supervised by several health professionals is a good thing. Seek more information from your doctor or Healthrite at (800)-638-7867.

Meridia (Sibutrimine) - Meridia is an appetite suppressant diet pill that works on the brain to suppress hunger and give you a sense of being full.

Meridia can help with weight loss in the short and mid-term, up to about a year, but eventually plateaus. That is enough to do some good health-wise, but hardly satisfactory for major weight-loss and life change. Any drug is a quick fix to learning to live a healthy life. Meridia, like most other diet drugs has side effects, including elevated blood pressure and heart rate.

Metabolism - As defined by Webster’s Dictionary the metabolism is the processes by which a substance is handled in the body. Simply stated, the metabolism is the mechanism inside the body that is responsible for burning the calories ingested through food, which means that your metabolism is responsible for your weight loss or lack of weight loss.

The faster and more efficiently the metabolism runs, the more calories are burned by the body for energy, and hence the more weight you will lose. More importantly is that the calories burned by the metabolism are partly if not mainly fat calories in the form of body fat tissue. Drugs to speed up the metabolism are dangerous, addictive and do not have the same long-term benefits as simple exercise. Exercise coupled to a healthy nutritional plan is the most preferred way to burn away as much actual body fat tissue as possible.

A major problem with the metabolism is that it can be altered to greatly slow down if not treated properly. For example, if a person is a couch potato or sits behind a desk all day and rarely exercises will have a near shut down metabolism due to its lack of use. We have all heard the term “use it or lose it”, and this applies very well to the metabolism. You will not be able to lose weight if your metabolism slows down to a halt.

Methyl Ester - methyl esters are in common pectin-containing foods like fruits and vegetables.

New Direction - A program that is similar to Health Management Resources and has two programs: Very low calorie program and the less aggressive, Outlook program. Average cost is $100-$120 per week. Call (800)-310-6359.

New Mayo Clinic Diet - is a myth. To quote from the Mayo Clinic, “For more than 30 years the so-called ‘Mayo Clinic diet’ has surfaced in many forms and many places. Various versions push grapefruit or eggs or meat and promise to peel off pounds magically. We can offer you clear and official advice: Don’t believe any of these diets. They did not originate at Mayo Clinic and are not approved by Mayo Clinic. These diets may promote temporary quick weight loss, however, they are not nutritionally balanced or a safe method of weight loss for long-term success. Such diets can be dangerous for some individuals.”

Nutricounter - is a handheld microcomputer that counts your calories. It is simple and portable and is as good a product as you can find for counting calories the easy way.

The NutriCounter has over 2,000 food items stored in memory. You can call up foods that you eat and save the nutritional information into daily totals for each of the nine nutritional categories. You always know at a glance how many calories, fats, carbohydrates etc. you have eaten at any time of the day. The daily totals (for the last 30 days) are stored into memory and are available at the touch of a button. Monitoring food intake has long been the choice of physicians and health professionals worldwide for weight loss and maintaining peak overall health. The NutriCounter makes this process a snap. No more journals or log keeping with a pen, paper, and books. With the added features such as AVERAGE, GOAL, BALANCE, and NEW the NutriCounter is quickly becoming the industry standard.

Nutrients - are foods or any substances that supply the body with elements necessary for metabolism. Certain nutrients (carbohydrates, fats, and proteins) provide energy; other nutrients (water, electrolytes, minerals, and vitamins) are essential to the metabolic process.

Nutrition - The process by which the body draws nutrients from food and uses them to make or mend its cells.

Obesity - is an abnormal increase in the proportion of fat cells. Obesity is usually accompanied by other signs of poor health and is a risk factor for type 2 diabetes.

Orlistat - Orlistat (Xenical) can help about one third of obese patients with modest weight loss, and can assist in long term maintenance of weight loss. It reduces the body’s absorption of fat from foods, thereby reducing weight and cholesterol. Orlistat blocks the action of lipase, an enzyme in the intestine that breaks down fat. It does not increase serotonin but it makes it work effectively, and it is a stimulant. Studies have found that at the end of the first year Orlistat users achieve an average of 5% to 10% drop in body weight. Studies are also reporting that the drug may delay or prevent the onset type 2 diabetes, improve cholesterol levels regardless of weight loss, and reduce blood pressure. (It should be noted that some people who take this drug experience an increase in blood pressure.) The drug can cause gastrointestinal problems and may interfere with absorption of the fat-soluble vitamins A, D, and E and other important nutrients.

Optifast - Medically-supervised program of fortified liquid replacements, which eventually includes food bars and more regular food. Counseling, lifestyle change and exercise are central to the program. A dieter is assigned to an 800, 950, or 1200 calorie plan. It is directed by a staff of physicians, nurses and dietitians. Costs vary between $1500-$3000.

Overeaters Anonymous (OA) is a volunteer led support group organization that encourages its members to seek professional help and personalized diet and weight loss programs. It gives emotional and spiritual support. For those who need serious support. Visit www.overeatersanonymous.org or call (505)-891-2664.

When using any weight-loss medications including over-the counter diet pills and herbal or so-called natural remedies the word is caution. The following are examples of some being sold for weight loss:

Over-The-Counter Diet Pills - containing Phenylpropanolamine (Acutrim, Dexatrim) effectively suppress appetite, but have been known to cause severe high blood pressure and stroke if taken in doses of 75 mg or higher in the immediate-release form. The FDA has moved to take such products off the market.

Over-The-Counter Remedies – For example, (Herbal Phen-Fen, PhenTrim, Phen-Cal, Xenadrine) contain ephedrine, derived from the ephedra (also known as Ma Huang) herb. Ephedrine is actually a component in adrenaline and can cause a number of side effects, including infrequent cases of severe effects (rapid heartbeat, high blood pressure, psychosis, heart attacks and seizures). Pseudoephedrine, an ingredient commonly found in many antihistamines, has similar effects and is sometimes used by dieters.

Cholecystokinin (CCK) - There is some evidence that this protein ingredient derived from potatoes, may reduce appetite. A powder (Satietrol) is available.

Conjugated Linoleic Acid (CLA) – A few studies suggest that it may reduce body fat and insulin levels in type 2 diabetics. Adverse side effects are frequent, however.

Tiratricol – Sold over-the-counter, products containing this thyroid hormone, have been sold for weight loss. Such products may increase the risk for heart and stroke.

Patent Lean –Brand name for a diet pill and supplement that contains DHEA (dehydroepiandosterone).

Personal Trainers - This biggest myth about personal trainers is that personal trainers will guarantee weight loss and excellent physical condition. In most cases, this is an erroneous assumption. Personal trainers have been known to deliberately keep clients from reaching their weight loss goals. Their rationale behind slow progress is that once the client reaches their goal they know the client will terminate their services.

The problem for most clients is that their personal trainer can do little to actually help them. Personal trainers typically supply nothing more than the information found in the average weight loss or diet book, the only difference is that the personal trainer has experience and can physically demonstrate what exercises are to be performed and how, as well as give advice on a healthy fat burning nutritional plan.

No matter how knowledgeable and encouraging a personal trainer is s/he is only with the client for an hour per day 3-5 days per week. Exercise is a great addition to any weight loss plan but, it is only an addition. The most important aspect of weight loss or fat burning is a healthy diet and nutritional plan. Without proper diet and nutrition the effects of exercise will be of no use as the body will not be able to burn body fat tissue nor build shapely muscle tissue. You cannot lose weight without a proper diet each day.

Phenylalanine - one of the 9 essential amino acids. Essential amino acids need to be consumed daily to maintain good health. Protein foods such as meat, fish and chicken are significant sources of phenylalanine.

Picture Perfect Diet by Howard Shapiro - A book with full color pictures of food items, beside alternative choices that add up to the same calorie counts. It is an ingenious marketing ploy to get people to focus on alternatives to high fat, unhealthy food. As a reference guide to the food portion of your diet it is an invaluable resource.

But it should be used as a reference and not as an all-encompassing diet manual. Two essential variables to a long-term successful diet are missing as central themes. They are mental preparation to deal with lifestyle change and exercise. Without a balanced approach with proper balanced nutrition, mental preparation and exercise, most diets are doomed to ultimate failure and the re-gaining of lost weight.

Point System Diet - A way to plan meals that uses points to rate food. The foods are placed in four classes: calories, carbohydrates, proteins, and fats. Each food is given a point value within its class. A person with a planned diet for the day can choose foods in the same class that have the same point values for meals and snacks.

Power 90 by Tony Horton - Balanced Review: “Power 90” is better than most diet programs because its primary focus is on exercise, which is the most important trait of weight loss. It is the one thing in common with all diets that succeed in the long-term. The problem with “Power 90” is that it may be too positive. By marketing it as an “easy” way to look like a professional body builder the average person is given a far too optimistic picture of what is possible in the short-term. Anything that sounds too good to be true probably is. The program also pushes diet supplements, whose safety and effectiveness are in question.

It is exercise for exercise’s sake. Most people after an initial burst of motivation fail to maintain these types of workouts in the long-term. The kind of exercise that sustains itself for the long-term are lifestyle exercise sports like tennis, hiking, biking, climbing, etcetera...

Pritikin Diet - A low-fat regimen that promotes eating whole grains, vegetables, and fruit over animal protein, eggs, processed grains, and sugar.

Protein - Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies that are necessary for the proper functioning of an organism. They are one of the major sources of calories in a diet. They are essential in the diet of animals for building blood cells, hormones the growth and repair of body tissue. They can be obtained from foods such as meat, fish, eggs, milk, some vegetables and starches.

Protein Diet - Most high protein foods are extremely low in carbs and extremely low in saturated fat (which is the fat that you DON’T want to eat). Therefore, by eating a high protein diet loaded with high protein foods, at the same time you’d end up eating low carb foods and low saturated fat foods.

Protein Power - Authored by Dr. Michael and Dr. Mary Eades. Hormone Insulin, released by carbohydrates, causes health problems such as heart disease, high cholesterol, hypertension, fluid retention, diabetes and excessive weight. By keeping carbohydrate intake low and protein intake high, your body will burn fat faster and not feed it.

Scientific research shows being overweight is not a result of insulin levels being high, but that being overweight causes insulin problems. Protein Power begs the question, Is the horse pulling the cart or the cart pulling the horse.

Pyruvate (and Chromium Picolinate) See “Chromium Picolinate” - Bioslim is a brand name for a product that contains two popular “weight loss” supplements, Pyruvate and Chromium Picolinate. Pyruvate is a compound that occurs naturally in the body and can be found in foods like red wine, cheese and beer. Propopents claim it can speed up metabolism, but medical research has not shown this to be the case. It is probably not helpful or harmful, just expensive. Chromium Picolinate is a synthetic compound of chromium, which is needed for insulin metabolism and plays a role in the body’s energy production. It is found in mushrooms, broccoli and potatoes. Chromium deficiencies are extremely rare in humans and taking increased supplements containing chromium may lead to chromosomal damage and kidney failure

Rice Diet - A medically-supervised rapid weight-loss program developed by Duke University for treatment of diabetes, hypertension and obesity. Low fat, low salt diet for optimal health. Salt stimulates appetite whereas herbs and spices simply enhance the flavor of food. It reduces several health risks, including cholesterol, blood pressure, heart size and weight. Reduces need to medicate for these problems, and adds exercise and counseling.

Richard Simmons - is an icon of the weight loss business. The basic diet follows the Food Guide Pyramid of 60/20/20 carbs/fat/protein, 1200 calories/day and regular exercise, which are the recommendations of most registered nutritionists. Strangely to this sensible mix, he has added numerous diet supplements, which have questionable effectiveness.

The Richard Simmons Deal a Meal weight loss/diet plan is designed for obese individuals and obese individuals can indeed achieve good weight loss results using this diet plan. But if your goal is not just to lose weight but to lose actual unwanted body fat tissue then the Richard Simmons Deal a Meal Program is not the weight loss/diet plan for you.

Rotation Diet Authored by Martin Katahn - Anyone with a weight problem can lose up to a pound a day and never gain it back with fabulous and famous Rotation Diet. It’s simple . . . it’s safe . . . it’s fast . . . it lasts . . . and it’s a bestseller.

Russian Airforce Diet – Supposedly if you follow it correctly you can lose up to 14-18 lbs. in 13 days.

Scarsdale Diet - One that’s been around for a long time. Drink only sugar free beverages, eat lots of grapefruit. A low carbohydrate diet that recommends you take appetite suppressant pills.

Scott & White Diet - It’s making the rounds via copy machines and faxes. Everybody is talking about it in cafes, over bridge tables and during business hours. And it is leaving a sour taste with Scott & White health professionals concerned about good nutrition.

It’s the notorious grapefruit diet, now circulating throughout Central Texas, erroneously titled as “the Scott & White Diet.”

This diet is not nutritious, not healthy and definitely not from Scott & White. “This diet is definitely not one that Scott & White recommends, because it is an extremely unhealthy way to lose weight,” said David Smith, M.D., family practice physician at the Scott & White Clinic, Brownwood and professor with the Texas A&M University Health Science Center College of Medicine. (See Grapefruit Diet”).

Sex Diet - Despite its title, The Great American Sex Diet has very little to do with food, save for some chocolate syrup and the odd piece of fruit. “But I lost some weight, and so did some others,” says author, Laura Corn.

Shake Diets – Generally you drink several liquid meal replacements and with some shake diets you eat a “Sensible” dinner. Shake diets force your body into a starvation mode where your body uses calories at a slower rate. Shake diets do not focus on balanced nutrition by themselves, but are an effective supplement if you add fruits, vegetables and whole grains.

Shapedown Pediatric Obesity Program - Addresses the nutrition and weight-loss needs of children. Registered dietitians and health professionals design the program. It focuses on 1 to 2 pound gradual weight loss and behavior modification over 10 weeks. It is a full service family systems approach involving nurturing, counseling, mental health, balanced diet and exercise. It costs between $100-$600.

You should be willing to pay anything to reverse unhealthy habits in your children. The cost is negligible. Call (800)-322-5487 or (415)-453-8886.

Sibutramine (See “Meridia”) – keeps two important brain chemicals — Serotonin and norepinephrine -- in balance, which helps to increase metabolism. It causes a feeling of fullness and increases energy levels. Studies indicate that Sibutramine assists with weight loss and helps maintain it. Patients who discontinue the drug, however, report significant weight gain afterward. Some studies also report improved cholesterol and other lipid levels with the use of this drug.

Common side effects include dry mouth, constipation, and insomnia. Of concern are reports of increases in heart rate and blood pressure, although on the positive side, two studies reported significant improvements in cholesterol levels. Experts believe Sibutramine is probably safe, but the long-term effects are still unknown. People who have a history of high blood pressure, stroke, heart disease, or arrhythmias should not take this drug. People taking decongestants, bronchodilators (such as for asthma), monoamine oxidase inhibitors, or Serotonin reuptake inhibitors should also avoid Sibutramine.

Simple Carbohydrates - are Monosaccharides and disaccharides occurring naturally in fruits, vegetables, and dairy products. Some examples of simple carbohydrates are: glucose, galactose, and fructose (all of which are Monosaccharides); and sucrose, lactose, and maltose (all of which are disaccharides.) Simple carbohydrates elevate blood sugar levels rapidly, providing “instant energy” which is quickly utilized and dissipated. Additionally, refined sources of simple carbohydrates, such as candy, contribute only calories to the diet. These “empty calories” are often consumed in place of foods that would provide important nutrients in addition to the energy.

Skinny Pill - The Skinny Pill is a diet pill and supplements that contains the ingredients chromium picolinate, L-carnitine and chitosan,

Slim Down Solution - Lipoban Chitosol-Puralin, Chitosan or D-Glucosamine is a compound derived from the skeletons of shrimp, crabs and lobster. It has been promoted for weight loss because it can bind fatty acids. It is the main ingredient in the brand names Slim Down Solution, Lipoban, Chitosol-Puralin and many others.

Stephen Barrett, M.D. says that, “Many sellers claim that Chitosan causes weight loss by binding fats in the stomach and preventing them from being digested and absorbed. Some refer to it as a “fat magnet.” Although Chitosan can decrease fat absorption, the amount contained in the capsules is too small to have much of an effect on cholesterol levels. Moreover, with better, more predictable cholesterol-lowering products available, it doesn’t make much sense to use Chitosan for that purpose. There is no evidence that Chitosan is effective for weight control.[3]”

Slim Fast - The Ultra Slim Fast plan is drink two liquid meal replacements and eat a “Sensible” dinner.

Slim Fast can force your body into a starvation mode where your body uses calories at a slower rate. They do not focus on balanced nutrition by themselves, but are an effective supplement if you add fruits, vegetables and whole grains. They are an effective way of getting eating out of the way during your busy day. Strict adherence to Slimfast’s “program” is not long-term and sustainable unless you add certain aspects and organization to the diet and your lifestyle.

Soy Protein Shakes - Diet Divas, the Scan Diet and Revival Soy are diet programs based on the consumption of protein shakes and snacks. The main ingredient is soy protein and is prescribed to be an effective and healthy meal replacement. The conventional wisdom is that soy protein is healthy and is effective at lowering cholesterol, but is best consummed in foods rich in them and not supplements, such as shakes. The Diet Divas’ program, which requires the purchase of food is expensive.

Soy is naturally a low-calorie, low-carbohydrate food, but doctors at Iowa State University have recently documented two key properties of soy protein that help with weight loss independent of calorie content. In other words, soy has inherent medical properties, apart from low calorie content, that help with weight loss!

This Iowa State study shows that consumption of soy protein rich in isoflavones decreases fat deposition (storage) while increasing muscle mass. The researchers concluded that, “Isoflavone-rich soy may attenuate the increase in fat deposition and prevent loss in lean tissue during menopause.” This is extremely important as lean muscle tissue even at rest burns up to 17 times more calories than the same amount of fat tissue.

1. Soy helps decrease the amount of fat your body stores. With soy you convert less calories into fat from the food that you eat. Soy protein is also good at controlling insulin levels. Reduced insulin fluctuations results in fewer “sugar cravings”. Binge eating due to sugar cravings often defeats the heroic efforts undertaken by millions in their diets.

2. Soy helps increase your muscle mass. Your muscles burn energy (in the form of calories) for daily maintenance and during exercise. Increased muscle mass burns more calories on a daily basis even if you are not exercising. This means that you lose even more weight while just sitting around! Soy can also improve energy levels (which you can use to start a regular exercise program).

Soy increases the rate at which your fat cells burn stored fat. Other studies have shown that soy protein increases activity directly inside of fat cells. Another way of saying this is that soy protein stimulates your metabolism!

Soy is a low-glycemic index food and thus minimizes insulin fluctuations. This helps keep sugar cravings to a minimum and helps you to feel more satisfied and less hungry until your next meal.

Soy gives you more energy. More energy provides you more willpower to exercise properly! Use a rational and affordable program to incorporate soy protein into your diet.

Spirulina - Super blue green algae that suppresses hunger and is effective treating many other health problems. It is also high in protein and vitamins. Spirulina does have a good balance of amino acids that bolster the immune system, but as for the rest, there is no research to suggest it suppresses hunger.

Splenda^® - is the brand name for the ingredient Sucralose. Made by a patented multi-step process that starts with cane sugar and converts it to a no calorie, non-carbohydrate sweetener.

Starches - A naturally abundant nutrient carbohydrate, (C6H10O5)n, found chiefly in the seeds, fruits, tubers, roots, and stem pith of plants, notably in corn, potatoes, wheat, and rice, and varying widely in appearance according to source but commonly prepared as a white, amorphous, tasteless powder. Foods having a high content of starch, as rice, breads, and potatoes.

Sucrose - is a sweet crystalline dextrorotatory non-reducing disaccharide that occurs naturally in most land plants and is the simple carbohydrate obtained from sugarcane, sugar beet and other sources. It is hydrolyzed in the intestine by sucrase to glucose and fructose.

Sugar - is a simple form of carbohydrate that provides calories and raises blood glucose levels. Sugar is the cause of excessive weight. It increases the level of insulin in the body and increases the likelihood of food being stored as fat. Foods that ranked high on their glycemic index (index of how fast food appears in the blood as glucose) should be avoided, such as white bread, pasta and low-fiber carbohydrates.

Sugar Busters Authored by H. Leighton Steward. - Sugar is the cause of excessive weight. It increases the level of insulin in the body and increases the likelihood of food being stored as fat. Foods that ranked high on their glycemic index (index of how fast food appears in the blood as glucose) should be avoided, such as white bread, pasta and low-fiber carbohydrates.

There is no evidence high insulin levels causes people to store excess fat. But there is plenty of evidence that shows it causes heart disease. Carbohydrate consumption only causes a temporary increase in insulin levels, which the body deals with easily.

T-Factor Diet, Authored by Martin Katahn - Originally published in 1989 and updated in January 1994, this was one of the first widely-read books which promoted reducing dietary fat as a practical way to achieve and maintain a healthy weight and good health. Dr. Katahn was one of the first to tell us that the total number of calories you eat is less important than the source of those calories.

Thermogenics - A diet pill whose primary ingredients are Ephedrine, L-carnitine and Chromium Picolinate. (See “Ephedrine,” “L-carnitine,” “Chromium Picolinate.”)

The Solution - The adult version of the Shapedown Pediatric Obesity Program. 150 groups meet nationwide. Same as its little brother/sister. Call (415)-457-333.

TOPS Club, Inc.(Taking Off Pounds Sensibly) - Is a volunteer led support group organization similar to and see “Overeaters Anonymous (OA).”

Vegetarian Diets - Eat plenty of fresh fruit. It is naturally low in fat and healthy. There are four levels of vegetarian diets: Vegan; only consume food of vegetable origin. Lacto-vegetarian; includes cheese and dairy products. Ovo-lactovegetarian; includes eggs. And Semi-vegetarian; no red meat, but open to chicken and fish.

Vitamin - A vitamin is a substance essential to one’s body that the body is unable to synthesize from its own metabolism, and must be obtained from an outside source. This leads to the question: “If the substance must be secured from an outside source, is it necessary that it be natural?” Although chemically a synthetic vitamin may be identical, its field of polarity as compared to a natural vitamin may be reversed, and hence its molecular structure may not fit as well into the vitamin’s receptor sites that are designed to receive the polarity and molecular structure common to the natural vitamin. There are fifteen vitamins in the scientific world, plus another fifteen possibly essential, to human life, in trace amounts. Water-soluble vitamins consist of the B Complex and Vitamin C. They have this name because they are readily passed off into the urine rather than stored. Fat soluble vitamins consist of vitamins A,D,E, and K. These vitamins are less affected by heat, and are less likely to be lost in the cooking and processing of foods. Also, because they are not soluble in water they are not excreted in the urine, but instead stored in the body, chiefly in the liver.

VLCDs – (Very Low Calorie Diets) are commercially prepared formulas of about 800 calories or less that replace all usual food intake. VLCDs are not the same as over-the-counter meal replacements, which are meant to be substituted for one or two meals a day. As proported, VLCDs, when used under proper medical supervision, effectively produce significant short-term weight loss in moderately to severely obese patients.

Walk Away the Pounds Authored by Leslie Sansone - Is a breath of fresh air in the world of diet and weight loss. Its primary focus is on exercise, namely walking, which is the most important aspect of long term weight loss. She offers several different mail order video tapes with various walking workouts that involve weights, in order to incorporate a full body workout. In addition, she sells diet meal cards that have a daily menu of simple, low-fat, recipes. Her workouts are low impact and meant for anyone at any stage of a diet and are flexible enough to be used on any day and in any weather conditions.

Water Diet - Water adds weight to foods without adding calories, and several studies have found that adding H2O to menu items results in diners consuming fewer calories.

Weigh Down - “We have been trying to feed our hurting, longing hearts with physical food,” writes Gwen Shamblin, registered dietician and founder of the Weigh Down program, which emphasizes “God’s power--not ‘will power.’” This book offers instruction on how to eat only when physically hungry, how to “nourish the soul with a relationship with God,” and how not to confuse different hunger urges. The diet plan teaches you not to overeat by letting you eat exactly what you want, but much less of it.

The key is to understand hunger, recognize fullness, and sense what your body is really calling for. You learn to “rate” food by its appeal, and eat your favorite foods first, stopping when you’re getting full (not waiting until you’re stuffed). This is not a nutritional guide; in fact, Shamblin’s own sample menu is high in fat, cholesterol, sugar, and salt. The Weigh Down Diet is, however, a guide to using your religious beliefs to help you stop overeating and see food in a new light. This book inspires you with scriptural passages, discussions of “God’s rules” about eating, and assurances that God’s love will help you win your battle with weight.

Weight Loss Drugs - Drugs used for weight loss are generally called anorexiants. The long-term effect of most of this group of medications has not been established. Most lose their effectiveness over time, thus requiring increased dosage, and they can be addictive and dangerous. Xenical, Chitosan, Phen Fen, Ephedrine, and all other weight loss pills and supplements are nothing more than a temporary band aid solution to the weight loss problem. Unless specifically instructed by a doctor, people should use non-drug methods for losing weight.

Weight Watchers – A commercial diet and weight-loss program that is based on low-calorie diet, exercise and behavior modification. It includes group-counseling sessions. Weight Watchers food is optional.

Xenical (Orlistat) - A prescription drug that reduces the amount of fat that can be absorbed during digestion by up to thirty percent. It does so in the intestinal track.

Xenical can be an effective long-term treatment for obese people, but causes significant diarrhea in those who don’t follow a low calorie diet. Xenical takes a short cut to weight loss, without focusing on a healthy diet and exercise. Ask your doctor for more information. And only your doctor.

The Zone Diet (40-30-30 Diet) Authored by Dr. Barry Sears - The zone for maximum calorie burning is 40 percent carbohydrate, 30 percent protein, 30 percent fat. The diet is based on hormones, not calories. It claims most people are insulin resistant, so carbohydrates make them fat. The author claims carbohydrate consumption produces insulin, which causes too many calories to be stored as fat. He also goes on about eicosanoids, chemical moderators that control all hormonal reactions. Carbohydrates create bad eicosanoids which in turn increases insulin production.

A pseudoscience at its best or worst. Only twenty percent of adults are insulin-resistant, and this is usually caused by other health problems, and there is no evidence eicosanoid synthesis is affected by one’s diet. Follow conventional medical science and don’t get scammed.

[1] Kelly D. Brownell, PhD. He is an internationally known expert on eating disorders, obesity, and body weight regulation. He is a professor of psychology at Yale University, where he also serves as professor of epidemiology and public health and as director of the Yale Center for Eating and Weight Disorders.

[2] Bill Sukala. He possesses a B.S. in Nutrition and is currently in the finishing stages of his M.S. in Exercise Physiology, both from San Diego State University. He also serves as a volunteer Area Network Coordinator for the National Council Against Health Fraud.

[3] Stephen Barrett, M.D. is Board Chairman, Quackwatch, Inc., and Vice President of the National Council Against Health Fraud. He edits a free weekly electronic newsletter [link to http://www.ncahf.org/digest/chd.html] and operates Quackwatch [link to http://www.quackwatch.com] and seven other consumer-protection Web sites. For more information on Chitosan go to http://www.chasefreedom.com/chitosan.html