Dieting – Why Fad Diets Fail

Fad diets are those diets that claims fast weight loss in just a few days with minimum effort except to stick out with the diet plan. There are several of those being flooded into the market every month, always well advertised sometimes well endorsed and fatally frustrating. Simply put, fad diets are always starvation diets and therefore unrealistic. It fails this way.

Fad diets are foods that one has to endure. On top of that, a person on a fad diet is told to eat less and if the fad diet comes with an exercise program, to work more. The only saving value is that it is low on fat and generally low on sodium but so is water. These, therefore, need preparation. Every preparation however tastes unappealing bordering on unpalatability.

Fad diets may sometimes come together with an exercise program. But if one is to observe carefully, initial weight loss happens this way. A body that perspire losses water and water is heavy. When the dieter checks the weight after the exercise, there is truly a weight loss. But drink water and the body go back to the original weight. The water then that was lost during the exercise will only equal to the weight that was lost on perspiration. The impression however will be different.

The body then starts to slowly react to the starvation diet losing water in the cells which then translate to weight loss. As you continue the starvation diet, the body will start feeding at the muscle and therefore you lose weight. Because you are avoiding the eating of fat (which the body by the way also needs), the tendency of the body is to conserve all the fat that is in store. It will go on for a time say 15 days depending on your metabolism. Now, when the body has burnt most of the energy in the muscle, the person starts to get weak. The reason for this is that it is already starting to burn the fats that are stored in the body and which the body has tried much to conserve.

The irony is that, fats do not burn easy. Unlike other energy foods that the body is used burning to provide the energy to stay alive, burning the fat will in itself take more time to provide the energy needed and then the person on a fad diet starts being phlegmatic in movement. Performance will be poor, activity will slow, and even the exercises will take a lot more effort that, after a while, is dropped also.

Obviously, the point in going on a diet is to be healthier, let alone fit. A fad diet works to the contrary. The weight loss effects are immediate; it always is because it has to be, but the desired effect and the ideals in which the dieter started with is not.

True enough weight loss happens even emaciation (if the person will last that long), but lack of energy and other unhealthy symptoms does too. For most people, realization sets in fast. The body that has been crying out for the nutrients to keep it functioning will eventually be heeded and the fad diet forgotten. As that happens, the person will start to eat and regain all that which was lost during the time that the body is being starved. What is more is that it usually does not end there. The craving for food that has been suppressed are often overpowering that weight in fact starts gaining more.

All Diets Types and Their Explanations - How to Navigate and Choose the Best One For You

Atkins Diet

"The Atkins Diet is a high-protein, low-carbohydrate weight loss diet developed by Robert Atkins, M.D., during the 1960s. In the early 1990s, Dr. Atkins brought his diet back into the nutrition spotlight with the publication of his best-selling book "Dr. Atkins' New Diet Revolution".

The Atkins Diet severely restricts the consumption of carbohydrate-rich foods and encourages the consumption of protein and fat. The diet is divided into four phases: Induction, Ongoing Weight Loss, Pre-maintenance, and Maintenance. During the Induction phase (the first 14 days of the diet), carbohydrate intake is limited to no more than 20 grams per day. No fruit, bread, grains, starchy vegetables, or dairy products (except cheese, cream, and butter) are allowed during this phase. During the Ongoing Weight Loss phase, dieters experiment with various levels of carbohydrate consumption until they determine the most liberal level of carbohydrate intake that allows them to continue to lose weight. Dieters are encouraged to maintain this level of carbohydrate intake until their weight loss goals are met. During the Pre-maintenance and Maintenance phases, dieters determine the level of carbohydrate consumption that allows them to maintain their weight. To prevent weight regain, dieters are told to maintain this level of carbohydrate consumption, perhaps for the rest of their lives. According to Dr. Atkins, most people must limit their carbohydrate intake to no more than 60 grams per day to keep lost weight off. In addition to the dietary restrictions discussed above, Dr. Atkins recommends regular exercise and nutritional supplementation as part of his weight loss program.

Note: The dietary recommendations issued by various organizations, including the United States Department of Agriculture, the National Institutes of Health, and the American Heart Association, encourage a daily carbohydrate intake of approximately 300 grams. To stay healthy, you will need to consume five times more what Atkins prescribes in his diets. Can a human being last long enough on this diet without experiencing any side effects? If the dieter dares to cheat on this program, the result can be detrimental and the weight can be regained easily, twice as much as what has been lost during the diet. The quick weight gain brings about eventual depression and the dieter will eventually reach his original weight before the weight loss.

What is so attractive about the diet that so many individuals have taken the time and effort to apply?

High-protein diets are the fad regimens of the moment. Their theory for weight loss consists of eating lots of animal proteins and skipping carbohydrates such as breads, rice and pasta. The theory behind these diets is that if you load up on animal proteins, you will feel fuller faster, so you'll end up eating less.

The Atkins Diet is attractive to dieters who have tried unsuccessfully to lose weight on low-fat, low-calorie diets. Atkins dieters can eat as many calories as desired from protein and fat, as long as carbohydrate consumption is restricted. Consequently, many Atkins dieters are spared the feelings of hunger and deprivation that accompany other weight loss regimens.

The underlying premise of the Atkins Diet is that diets high in sugar and refined carbohydrates cause weight gain, and ultimately lead to obesity. Such diets increase the production of insulin (a hormone secreted by the pancreas). When insulin levels are high, the food we eat is quickly and easily converted into fat, and stored in our cells. By restricting the consumption of carbohydrates, the production of insulin is moderated. In addition, the lack of available carbohydrate (the body's preferred fuel source) forces the body to burn stored fat as energy.

What do the critics say?

Many nutrition experts disagree with the basic premise of the Atkins Diet - the notion that high-carbohydrate, low-fat diets cause obesity. For evidence of the implausibility of the Atkins Diet, some nutritionists point out that the traditional Japanese diet is very high in carbohydrates, low in protein, and very low in fat; however, before the introduction of high-fat and high-protein Western foods, being overweight was rare in Japan. Such findings make sense because ounce for ounce, carbohydrates contain far fewer calories than fats (4 calories from carbohydrates versus 9 calories from fat). These critics blame the over-consumption of calories (from any source) and lack of physical activity as the primary causes of obesity.

One concern about a high-protein diet stems from all the saturated fats one eats - those fats that we're told cause high cholesterol, clogged arteries and, eventually, heart disease. Critics also express concern about the impact of the Atkins Diet on the overall health of the dieter. Depending on the foods chosen by the dieter, the diet may contain a large amount of saturated fat and trans fat, putting those at risk for heart disease in danger. Recent research has found that high-protein diets speed up the progression of arteriosclerosis, the main cause of heart attacks. Moreover, contrary to Atkins' claims, extremely low-fat diets have been found to reverse heart disease. In addition, the lack of grains, fruits, and vegetables in the Atkins Diet may lead to deficiencies of key nutrients, including dietary fiber, vitamin C, folic acid, and several minerals. Finally, high protein diets may increase the risk of osteoporosis and accelerate the rate of deterioration in kidney function associated with aging.

Critics concede that Atkins dieters often experience significant weight loss during the initial stages of the diet. However, these critics argue that the diet has a diuretic effect and that the initial weight loss is due to water loss, not fat loss. Eventually the body restores its water and sodium balance, and the rate of weight loss declines. Critics also note that there is no evidence showing that the Atkins diet leads to greater weight loss than do other diets that provide more carbohydrates, yet the same number of calories.Critics also note high-protein diets can lead to dangerous imbalances - bone loss and kidney problems - because too much protein can overwork the kidneys.

Dr. Atkins was the first person who brought a low-carbohydrates diet to major prominence in the U.S. and I credit him for defying "the system" and offering a weight loss plan that works for some people. He presents scientific fact, but for the most part his recent book provides anecdotal information from many of his patients.

Dr. Atkins claims that some people have a condition of "hyper-insulinism", in which they produce excess amounts of insulin when they eat carbohydrates, which in turn causes fat storage, diabetes, and a craving for more carbohydrates. This theory is scientifically logical but has not been accepted as proven by the medical community.

In Dr. Atkins' "maintenance phase", he advises that persons increase their carbohydrate intake to the point where they do not gain or lose weight.

All that is great, however, how can we understand the whole concept behind his diets and why do people truly believe in it? How does it actually work?

Insulin is a hormone, which is a substance that travels through the body and stimulates chemical reactions. The human body has mechanisms to regulate how much of each hormone is produced, so that their effects can be controlled. With insulin, however, there is no "shut-off" switch as there is with other hormones. The digestion of carbohydrates produces insulin, and there is no way to stop its activity once it is present in the bloodstream. There is also no way to prevent it from being produced when carbohydrates are consumed, even if these are in excess of what the body needs for fuel.

So, the more carbohydrates you consume, the more insulin the pancreas will produce to help digest the sugars of the carbohydrates. The more insulin that is being produced, the more stored fat will be sent to the cells, especially to those around your waist.

I believe Dr. Atkins' diet may be useful for persons who are very sensitive to carbohydrates and have extremely slow metabolic rates.

Dr. Atkins' diet does not restrict protein intake, which is the correct approach. However, his advice to add carbohydrate grams for the maintenance phase so that continued weight loss does not occur is not scientifically sound. There is no indication that a person will continue to lose weight below his ideal bodyweight, taking in consideration his body type and metabolism. Your body is predisposed to a certain weight, even though you interrupt carbohydrates consumption from your diet, the body will still maintain the same weight. After that phase, you will simply need to maintain it and be happy with it.

Extreme dieters will need to understand that all the information mentioned above and below these lines is to make you realize some facts that you've never taken the time to research. When a diet becomes popular, people jump on it without researching in more detail what it can do for their bodies or if the diet fits their standard. It is not because "John Doe has lost some weight on this specific diet" that you will have a similar result. The same goes for diet pills: be careful with them. If they work temporarily for some people, it doesn't necessarily mean they will have the same effect on you.

As for me, experiencing my own programs enabled me to lose weight, maintain it and still eat as much as I want of the right foods. I eat and exercise plenty.

Remember that moderation is important. If you want to eat something that is not healthy, go ahead and eat it. However, make sure to moderate the rest of the day with the right food. The following information should be helpful when it comes to moderation regarding a well-balanced diet.

Here are some good reasons to avoid high-protein diets:

1. They violate almost every known fact about nutritionally balanced eating. For some dieters, these diets can even be life threatening.

2. Popular high protein diet foods are high in cholesterol and saturated fat, which are now established as major culprits in heart attacks and strokes.

3. They overload you with protein, which results in loss of calcium from your bones, which may lead to osteoporosis. Protein overload also pressurizes your kidneys as they try to eliminate large amounts of urea, a by-product of protein metabolism.

4. They forbid foods known to lower the risk of heart disease and many cancers.

5. They deprive you of carbohydrates, the nutrient group most readily converted to energy. Even moderately active people will notice this lack during exercise.

6. They deprive your brain of glucose, which it needs for normal functioning. The result is a slowdown in thinking and reaction time.

7. They deprive you of the enormous benefits of fiber, which is a form of carbohydrate (cellulose).

8. They are deficient in essential vitamins. Indeed, some high protein diets even require you to take vitamin supplements for the sake of your health.

9. They cause potentially dangerous changes in your body chemistry.

10. They deliver temporary weight loss. However, a large part of it is water weight and lean muscle mass - not fat. (You lose water because your kidneys try to get rid of the excess waste products of protein and fat, called ketones, that your body makes.)

Note: Weight gain is usually rapid when you go off the diet.

11. Finally, it's worth knowing that while your body burns up 23 calories for every 10o carbohydrate calories it digests, it only burns up 3 calories for every 100 "fat" calories it digests. Therefore, a high-protein, low-carbohydrate diet makes it easier for you to stay fat!

FYI (For Your Information):

The average Western diet contains TOO MUCH FAT.

That's why an estimated 1 in 3 American children are overweight!

That's why heart disease is the No. 1 killer in America and Europe.

We should be eating less fat, not more.

High protein diets encourage high-fat eating and - for this reason alone - should be avoided.

What are those medical miracles that are being publicized to consumers for their rapid weight loss programs? The magazine Self, in March of 2002 investigated some of the programs that are simply bogus.

"Healthy weight loss" is not a particularly sexy marketing slogan. It is quite impossible to sell these types of slogans to Americans: "Drop pounds by eating fewer calories and increasing physical activity!" Instead, manufacturers of weight loss concoctions resort to selling their products with dubious promises of magically speedy results. Thankfully, separating fact from fiction is easy.

Try to separate bogus slogan from reality:

o "Lose 30 pounds in just 30 days" - Very tempting, isn't it? However, it is physically impossible to lose so much weight in such a short time. Moreover, it is not healthy. You could only hurt your health throughout the process and I can reassure you, you will gain back the weight faster than a speeding bullet.

o "Lose weight while you sleep" - Yeah! Heard that one before. If all you have to do is sip a magical potion or swallow a miracle pill, the product is as likely to be as real as your "wet dreams" at night.

o "Lose weight and keep it off for good" - The only permanent weight loss plan involves changing your diet and exercise regimen. It is all about burning more calories than you are consuming. It's all about simple mathematics. You burn more than what you ingest.

o "John Doe lost 90 pounds in just six weeks". Yes, and I am Superman! As I said previously, it is very dangerous to try to lose that much weight in such a short period. Let's analyze this slogan. We'll have some fun!

One pound equals 3,500 calories. You will need to reduce your diet by over 315,000 calories (90 pounds x 3,500 calories) during that 6-week period. Now how is that going to happen? Let's say your body needs 2,000/day calories to function. That equals 14,000 calories weekly, right? Multiply that by 6 weeks. That equals 84,000 calories for 6 weeks. Now, I am not a rocket scientist, but do you get my point? You will actually need to fast for 6 weeks in a row, and still have to burn an extra 231,000 by exercising. What are these morons thinking when they try to advertise these slogans to the American people? I would suggest that they go back to school and retake elementary math. It seems they can't even do a simple calculation.

Bottom line, ladies and gentlemen. There is NO MIRACLE DIET. Quit being triggered to spend your money by these bogus slogans.

Low Carbohydrate Diets

We all love carbohydrates. Pasta, bread, rice and potato are America favorite foods, to say the least. However, we all know that they contain ingredients that can lead to what we are most afraid of: being overweight. The problem with carbohydrates is that they cause the body to produce insulin. However, insulin turns carbohydrates into sugar, and whatever sugar we don't use right away gets stored in the body as fat.

On the other hand, a lack of carbohydrates tricks the body into thinking it's starving, at which point it flicks on an internal switch that causes the body to burn its own fat. This is called ketosis. We did mention that if the body doesn't use the extra sugar produced by the intake of carbohydrates, it would be stored in fat. Hmmm, now what about exercise? Have we thought about that?

After studying in depth the way the human body's nutritional processes work, and considering the type of diet these processes evolved with, I must conclude that consuming carbohydrates in limited amounts (not eating a whole pizza, loaf of bread, or a pound of french fries) is the most natural and healthy way for us to eat, not just for weight loss but for ongoing weight and health maintenance - even for people who do not have a weight problem. The "low carb diet" has become extremely popular in the United States in the past few years and continues to have a large following despite the frequent criticisms by various diet experts. Although many of them are without scientific validity, some of them are on target, especially when considering the calorie intakes of some of the formulas presented.

There is a major issue here with all of these plans - that is whether the diet is being used merely for weight loss, or for long-term weight maintenance. As a weight loss diet, any of these plans can work. However, if they are then discarded and previous eating habits are restored, it is likely that any weight lost will be regained, as with any short-term diet. Eventually, going off the low carb diet can definitely promote weight gain in excess of that which was lost, due to metabolic changes that occur. The only sensible way to use a low carb diet for weight loss is to remain on this type of diet on an ongoing basis afterward. The question then asked, "Is it safe for weight loss" and "is it safe for ongoing use as an eating plan?"

Americans now eat more carbohydrates than ever - 50 more pounds per person, per year, than a decade ago (ABC.NEWS). Carbohydrate-related diseases have also reached a peak. After decades of being warned away from fats, many people have turned to carbohydrates instead. At the same time, obesity levels in the country are greater than ever.

Is there a connection? Do carbohydrates lead people to become obese? Experts in the field have different opinions.

The Zone

Biochemist Barry Sears, author of the best selling low-carbohydrate diet book The Zone, believes carbohydrates do cause people to gain weight. He has developed a controversial theory that suggests that people who eat a lot of carbohydrates get caught up in a cycle of overeating because carbohydrates can be addictive in a way other foods are not. People who critique Sears' theory have various problems with it, including some of his basic premises that carbohydrates lead to weight gain or that carbohydrates are more addictive than other foods. Zone dieting is designed to avoid ketosis, which the author claims causes one to lose muscle weight even with high protein diets. The author also claims that high levels of protein in a meal cause high insulin levels, which converts the protein into fat.

The concept of The Zone is that food should be treated like a prescription drug that is designed to promote the desired hormonal response throughout the day. The hormones in question are insulin, glucagon, and eicosanoids. Insulin and glucagon are well known hormones, and their functions are described accurately.

Sears says eating lots of carbohydrates triggers a flood of insulin. Because there is so much insulin, sugars are cleared from the blood so quickly that people feel hungry again after a very short period. Therefore, carbohydrates drive the sugar level up and then the insulin drives it down. The obesity crisis in America is a result of "carbohydrate hell." Sears suggests that eating a lot of carbohydrates triggers a biological mechanism that lowers the blood sugar level and leads people to need a sugar boost and therefore to crave more carbohydrates. He says the cycle of eating and craving keeps them hooked on carbohydrates and causes overeating.

"You eat a big carbohydrates meal at 12. By 3 o'clock you're hungry again. You eat more carbohydrates. By 7 you're hungry again," Sears says. His theory accepts some of the basic principles about how the body processes carbohydrates and takes them a step further. The basic principle is that carbohydrates turn into sugars that trigger the release of insulin. The insulin routes the sugars to our muscles for energy and stores the rest as fat.

To reach the "Zone", one must consume foods in a protein-to-carbohydrate ratio of 0.75, which is 3 grams of protein for every 4 grams of carbohydrate, at every meal and snack, and without allowing more than 5 hours between meals or snacks. The author converts grams into blocks of protein and carbohydrate and provides food lists and meal plans for these. He distinguishes between carbohydrates with high versus low glycemic indexes, which is a measure of how fast the carbohydrate is digested for each food type. In addition, he adds fat "blocks" to his meal plans and distinguishes between various types of fats, recommending against saturated fats and favoring monounsaturated fats, due to their effect on eicosanoid production. Protein requirements in the Zone are based on lean body mass and level of physical activity (the same method that is used in Protein Power). Lean body mass is calculated using standardized charts that use height, hip, and abdomen measurements in women and weight, wrist and waist measurements in men.

The calculated protein requirement is not to be exceeded, and is to be spread throughout the day to avoid increased insulin levels caused by protein digestion. Therefore, a person would end up with a calorie limit on their total daily intake, since protein has a maximum value, and carbohydrate and fat intake are measured by protein intake.

The second half of the book is a description of how Zone dieting can improve numerous health conditions, primarily based on the eicosanoid activities.

In this program, the author provides excellent scientific explanations for how too many carbohydrates in a diet cause fat storage. The entire design of the Zone diet is also explained in a very scientific fashion, however, it is greatly lacking in scientific evidence to support it. The concept that providing higher levels of carbohydrates would avoid ketosis, which is a condition that may be hazardous over the long term is correct, however, because of a restriction on the intake of protein, carbohydrates, and fat, it is likely that insufficient calories and carbohydrates will be available for most people to avoid ketosis. In other words, the ketosis that results from starvation - getting too few calories to meet basic needs - can easily occur in many persons based on their calculations for daily intakes. There may also not be enough protein in the diet to prevent loss of muscle mass.

Dan Amzallag Mission Possible: Eat MORE 2 LOSE more: Combating obesity epidemic in America http://www.fitnesstrainersnetwork.com Top accredited fitness and personal trainers network for USA and Canada To register as a trainer, please visit our site. For clients looking for accredited trainers, this is the right site to be: http://www.fitnesstrainersnetwork.com

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Rating the Fad Diets

THE 200 POINT SYSTEM

With so many different diets available, how are we to know

what works and what is safe? The only way to be sure is to

discover the author's background and the research behind

the diet's methodology. Every good diet should give a

background about the author and his/her credentials and

experience in the fields of nutrition and biochemistry.

However, even a vast resume does not mean a credible and

safe diet. But it does suggest, at least, that the author has

some knowledge of nutrition. Providing research behind the

diet proves that the diet is not something the author

invented, so long as the research is not self-serving and

altered to fit a hypothesis.

Some diets may not need a great deal of tests and studies

behind them, simply because they are based on

fundamentals. For example, many women's magazines

have articles on dieting and weight loss, but they are

common sense suggestions that most people concerned

about weight should know already: "Eat smaller meals", "cut

down on sugar and fat", etc., are typical philosophies. More

structured diets should give some scientific reasons for its

suggested success, preferably case studies and research

performed on everyday test subjects, as well as athletes.

Since we have established the importance of eating a

balanced diet in accordance to selecting healthy foods and

obtaining RDA minimums, it is possible now to rate the

diets in accordance to those specific criteria. Begin with a

score of 200 and subtract 10 points from the total for each

statement below in which the diet concedes. An ideal diet

should maintain a score of 200, but a score of 160 or

greater is acceptable.

1. The diet does not include the food groups in adequate

amounts. Some fad diets eliminate one or more of the food

groups. Do not deduct 10 points if a food group's nutrients

(e.g., carbs, proteins, fats, fiber, vitamins, and minerals) are

adequately substituted with that of another food group.

2. The diet does not provide at least 45% of its calories from

carbohydrate sources. In order to prevent ketosis, at least

150g of glucose/day is required. That's 33-50% of total

calorie intake on a 1200-calorie diet. Keep in mind that is

the minimum. For highly active individuals, that amount

should increase to 60% at times, i.e., immediately after

exercise.

3. The carbohydrate content exceeds 20% concentrated

sugars. At least 80% of carbohydrate sources should be

complex, and preferably in the form of vegetables, seeds,

and legumes.

4. The protein content exceeds 30%. A very high protein

intake is unnecessary, it places additional strain on the

urinary system, and it is a poor source of energy. Thirty

percent is more than adequate, even for growing children

and teenagers. The only group that requires higher protein

intake are those who recently suffered a severe injury (e.g.,

leg amputation), infection, or surgery. However, these

individuals will be under the care of a physician with a

special high protein diet.

5. Protein content accounts for 15% or less of total calories.

Although unnecessary in large amounts, protein still has

many vital functions, including tissue repair and the

formation of enzymes.

6. Fats exceed 30% of total intake. Besides increasing the

risk of cardiovascular disease, high fat diets have not been

demonstrated to decrease weight better than other methods

of 'proper' eating.

7. Total fat consumption is less than 15% of total calories.

Fat in moderate amounts is essential for a healthy diet, and

such a diet provides taste to many foods. Fat intake below

15% for long periods, for most individuals, is unrealistic.

Fat intake that is too low can also be detrimental to children

and teenagers who require ample kcalories for continued

growth.

8. Total fat consumption is less than 25% essential fatty

acids, and saturated fat is more than 30% of total fat

consumption. Deduct 10 for each.

9. The diet does not suggest common foods, meaning

foods you should be able to obtain at any grocery store or

market.

10. The foods for the diet are expensive or monotonous.

Some diets require the purchase of 'their' foods or

expensive 'organic' foods only obtained through health food

stores. Some foods taste so bad they are difficult to

tolerate repeatedly (e.g., seaweed). Deduct 10 for each.

11. The diet consists of an inflexible meal plan. The diet

does not allow for substitutions or deviations, requiring a

person to live under 'house arrest' with the same food

selections every day.

12. The diet provides less than 1200 kcalories per day.

Less than that and the body's basic functions may not be

getting the energy, vitamins and minerals needed to work

properly, and the dieter almost is certain to feel hungry all

the time. Diets below 1200 kcalories should be reserved for

those under the supervision of a dietitian or licensed

physician.

13. The diet requires the use of supplements. If the diet

provides adequate energy and it is well balanced,

supplements are unnecessary. 'Fat accelerators,' such as

ephedrine, may increase the rate of weight loss, but the diet

should be able to stand on its own merit. Some diet clinics

promote a vast array of herbal preparations and fat

accelerators, and this is where these clinics make their

money - not in their knowledge and ability as nutritionists.

14. The diet does not recommend a realistic weight goal.

Diets should not be promoting the body of a Greek god or a

supermodel. They should not be suggesting that a person

lose 100 pounds (even if 100 pounds overweight). Nor

should diets recommend weight loss below an ideal

weight.

15. The diet recommends or promotes more than 1-2

lbs/week weight loss. Do not expect to lose more than 1-2

pounds of fat a week - it is physically impossible unless

chronically obese, at which point 3 pounds may be

possible. If more than two pounds is lost per week, the

body change is due to a loss of water and/or muscle tissue.

Gimmicks that promise 10 pounds in 2 weeks are either

simply not true or else something other than fat is being

lost. Also keep in mind that the more fat a person wishes to

lose, and the less a person has, the more difficult and

slower it will be to lose additional fat.

16. The diet does not include an evaluation of food habits.

Dieting should be a slow process by which a person

changes normal eating habits. It should not include looking

for quick fixes and quick plans promising short cuts and

extreme changes - a person would never stay with these

programs and such diets do not work long-term. The

number of kcalories eaten, and the food selections and their

amounts, should be reevaluated on a regular basis...

perhaps once every 1-2 months to determine the program's

effectiveness.

17. Regular exercise is not recommended as part of the

plan for proper weight loss. Weight loss occurs twice as

fast with exercise, and without exercise there is a greater

tendency to lose lean muscle tissue as well as fat. This is

not ideal.

OVERVIEW OF VARIOUS DIETS

Low Carbohydrate Diets: Ketosis occurs, and this presents

the same problems as fasting. Once glycogen stores are

spent (which happens quickly with athletes and those who

exercise regularly), glucose must be made from protein

sources, and there is greater wear on the kidneys as a

result. Even on a high protein diet, some protein will be

taken from body tissues in order to produce enough energy

for the nervous system and regular activity. The onset of

ketosis is an indication that this process has begun and it is

not a positive aspect, regardless of what pro-high-fat

authorities indicate.

Great weight loss on a low-carb diet is evident because of

the fact that carbs hold water in the muscles at a ratio of 1:3.

As carb intake decreases then so, too, does water retention.

Much water flushes as a result of lack of glycogen to hold

water molecules. Moreover, by increasing protein intake,

excess nitrogen flushes with even more water since the

kidneys use water to dilute the concentration of nitrogen.

Once leaving a low-carb diet and the muscles refill with

glycogen, fluid concentrations increase and the dieter

regains some of the weight.

Low calorie diets of 400-600 kcalories that consist primarily

of protein have the same problems as fasting and

low-carbohydrate diets: proteins are used for energy and

weight loss comes largely from water. Low-cal diets must

be supervised properly by a medical professional and only

as a last resort for those who cannot seem to lose weight by

other methods. However, even those individuals tend to

regain most of their weight back once they return to a

balanced diet.

Beverly Hills Diet - a diet consisting of grapefruit, eggs, rice,

and kelp; it is deficient in minerals and vitamins.

Cambridge Diet - a very low kcalorie (300-600 kcal/day);

protein/carb mixture with mineral imbalances; the dieter is

close to fasting.

Complete Scarsdale Diet - this diet is unbalanced

nutritionally; some days are calorically restricted; the dieter

alters portions of carbohydrate, protein, and fat; the diet

consists of low carbs (20-50 g/day), and high fat and

protein; the diet has a high meat (saturated fat and

cholesterol) content.

Dr. Atkin's Diet Revolution - this diet is unbalanced

nutritionally; some days are calorically restricted; the dieter

alters portions of carbohydrate, protein, and fat; carbs are

very low (20-50 g/day), whereas fat and protein are high;

there is high meat (saturated fat and cholesterol)

consumption.

Dr. Linn's Last Chance Diet - this diet has a very low

kcalorie intake (300-600 kcal/day); it consists of a

protein/carb mixture with a mineral imbalance; the dieter is

close to fasting.

Dr. Reuben's The Save Your Life Diet - this is a calorically

dilute diet consisting of high fiber (30-35g/day); the diet is

low in fat and animal products; there is poor absorption of

minerals because of too much high fiber.

"Fake" Mayo Diet - this diet consists of grapefruits, eggs,

rice, and kelp; it is deficient in minerals and vitamins.

F-Plan Diet - this is a calorically dilute diet consisting of

high fiber (30-35g/day); it is low in fat and animal products;

there is poor absorption of minerals because of too much

fiber.

LA Costa Spa Diet - this diet promotes weight loss of 1-1_

lbs/day; there are various plans of 800, 1000, and 1200

kcal/day composed of 25% protein, 30% fat (mostly

polyunsaturates), and 45% carbohydrate; the diets includes

the four food groups.

Medifast Diet - this diet is balanced nutritionally, but

provides only 900 kcal/day; use of liquid formulas makes

this diet monotonous and expensive.

Nutrimed Diet/Medifast Diet - this is a nutritionally balanced

diet, but it supplies only 900 kcal/day; the use of liquid

formulas makes this diet monotonous and expensive.

Optifast Diet - this diet is nutritionally balanced, but

supplies only 900 kcal/day; use of liquid formulas makes

this diet monotonous and expensive.

Pritikin Permanent Weight-Loss Diet - this is a nutritionally

unbalanced diet; some days are calorically restricted; the

dieter alters portions of carbohydrate, protein, and fat; the

diet consists of high protein (100 g/day); unless the foods

properly chosen, it may be low in vitamin B12.

Prudent Diet - this is a balanced, low kcalorie (2400

kcal/day) diet for men; it is low in cholesterol and saturated

fats; a maximum of 20-35% calories are derived from fat

with an emphasis on protein, carbohydrates, and salt; there

is ample consumption of fish and shellfish, and saturated

fats are substituted with polyunsaturated fats.

Quick Weight Loss Diet - this diet is unbalanced

nutritionally; some days are calorically restricted; the dieter

alters portions of carbohydrate, protein, and fat, although

there is low carbs (20-50 g/day), and high fat and protein;

there is high meat consumption (saturated fat and

cholesterol) with this diet.

San Francisco Diet - this diet begins at 500 kcal/day,

consisting of two meals per day of one fruit, one vegetable,

one slice of bread, and two meat exchanges; the second

week limits carbohydrates, with most food coming from the

meat group and with some eggs and cheese, and a few

vegetables; week three includes fruit; in week four there is

an increase in vegetables; week five the dieter add

fat-containing foods (e.g., nuts, avocados); week six

includes milk; week seven includes pastas and bread,

where the diet is maintained at about 1300 kcal/day; this

diet avoids the issue of saturated fats and cholesterol.

Slendernow Diet - this diet is unbalanced nutritionally;

some days are calorically restricted; the dieter alters

portions of carbohydrate, protein, and fat; the protein is

generally high (100 g/day); unless foods are properly

chosen, there may be a deficiency in vitamin B12.

Weight-Watchers Diet - this diet is balanced nutritionally, at

about 1000-1200 kcal; use of high nutrient-dense foods are

consumed; economic and palatable food makes it one of

the most successful diets with no real health risks.

Wine Diet - this diet is about 1200 kcal/day, containing 28

menus together with a glass of dry table wine at dinner;

besides the medicinal components of wine, it is believed

that individuals reduce portion sizes when wine is

consumed with a meal; the diet is low in cholesterol and

saturated fats; there is a focus on fish, poultry, and veal with

moderate amounts of red meat.

Yogurt Diet - this diet consists of two versions, being

900-1000 kcal/day, and 1200-1500 kcal/day; plain low-fat

yogurt is the main dairy dish, consumed at breakfast, lunch,

and as a bedtime snack; the diet is high in protein, and it is

low in cholesterol, saturated fat, and refined carbohydrates.

Diets that do not provide 100% of the U.S. RDA for 13

vitamins and minerals:

Atkins

Beverly Hills

Carbohydrate Craver's Basic

Carbohydrate Craver's Dense

California (1200 kcal) California (2000 kcal)

F-Plan

I Love America

I Love New York

Pritikin (700 kcal) Pritikin (1200 kcal)

Richard Simmons

Scarsdale

Stillman

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification institute. He has written over 12 books and is a contributor author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries. You can visit his site at http://www.ExerciseCertification.com

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Diet's Don't Work - 12 Facts Why They Never Do Or Will!

You heard me right! They Never Have! They Never Do! They Never Will!

The Diet Industry is a 40 Billion Dollar Industry filled with misinformation.

96% of people who go on diets can't stay on them to reach their desired goal.

98% of people who go on diets gain the weight they lose back + 5 extra pounds. (National Institute of Health)

50% of Americans are on a diet at any given time yet 70% of Americans are overweight and 30% are obese.

My Story

When I was in my late teens I took up bodybuilding and after a couple of years I began competing. A typical year consisted of me gaining fifty or more pounds in the off season by eating lots of food and then dieting and losing fifty or so pounds over the next few months as I prepared for the competition. After doing this for six years I stopped competing in bodybuilding. Over the following years I continued to gain fifty or so pounds a year and then go on a diet and lose all or most of it over the following months. I became an expert and gaining weight and losing weight. I became an expert dieter. I could lose weight on the Atkins, Stillman, Scarsdale or any other diet. I was master of the low calorie, low fat and low carbohydrate diets. The only problem that once I lost the weight I couldn't keep it off and eventually would gain it all back plus some. I eventually ended up gaining and losing almost a thousand pounds. After giving up on dieting I began researching why people gain weight and why diets don't work. After spending over five years researching why diets don't work and discovering what does work when it comes to losing weight and keeping it off. I began applying the principles I discovered and today I am celebrating over ten years at a body weight that hasn't fluctuated more then five pounds up or down.

Why Diets Don't Work

Fact #1: Diets are downers. People hate to diet. Have you ever met anyone on a diet that liked it? Does anyone like doing anything with the word DIE in it? When I went on diets I hated it. It made me unhappy and depressed.

Fact #2: Dieting slows your metabolism. The longer you diet the slower your metabolism gets causing you to eat less and less until your weight loss stops entirely. Then when you resume normal eating the weight quickly returns + extra pounds due to it taking months for the metabolism to return to normal. Then guess what? You need to go onto another diet.

Dieting simply is a way to create an artificial famine. Your body doesn't know that it's a diet. All it knows is that its in a famine. So it slows the metabolism as much as 40%. If you naturally need 2000 calories a day to sustain your current body weight and go on a diet where you are consuming 1000 calories a day your metabolism will get lower and lower to say 40% or 1200 calories below its natural level of 2000 calories. At that point weight lose is minimal and extremely difficult. Then when you return to eating 2000 calories a day which is what the majority of people do you begin adding 800 extra calories daily. That's 800 calories about 1.75 pounds of fat per week.

When I was on the dieting roller coaster I'd lose 50 pounds in six months and go off it and gain all the weight back over the next six months. One thing I noticed was that as soon as I'd go off the diet the weight would quickly come back due to my metabolism having slowed due to the dieting.

Fact 3: Diets offer a poor temporary fix What's really needed is a lifestyle change. The only people who lose weight and keep it off are the people who change their lifestyle once and for all. Changing your lifestyle is easier then dieting and far more rewarding.

I used to go on diets knowing that they were only a quick fix. After losing hundreds of pounds and gaining it back convinced me that dieting could never able me to sustain the weight lose. Dieting was just a superficial way of treating symptoms instead of the cause of my weight gain.

Fact 4: Since 96% of people who go on diets gain the weight they've lost back plus some the next time they diet it gets a little harder to lose weight. With each never dieting round the body becomes more resilient to giving up the weight and dieting gets tougher and tougher. With each new diet I went on it became more and more difficult to get the weight off. Finally after years of yo-yo dieting It became almost impossible to get the weight off dieting.

Fact 5: Diets fail to deal with the things that cause people to overeat. People overeat due to a number of psychological reasons. Some overeat because they fail to eat consciously. After years of eating on the run, in the front of the television or while stuffing a hot dog into their mouth while driving down the highway; they eat like dogs never stopping to taste, savor and enjoy the food their eating.

Another thing that causes people to overeat is previous conditioning that can go back to their childhood. As a child I was told to clean my plate because children were starving in Africa. I was also told that if I didn't clean my plate I couldn't have desert. The experts in my life conditioned me to eat every scrape on my plate even if I was stuffed. They conditioned me to overeat. Something that took me years to understand and change.

Fact 6: Dieting Causes Eating Disorders. People who get onto the dieting roller coaster can develop eating disorders like anorexia and bulimia. Dieting serves as a precursor to these illnesses.

During my weight gain and dieting cycles I frequently would binge and after the binge think nothing of purging while standing over the toilet. I eventually got pretty good at it and could down five burgers and a dozen Dunken Donuts and drop them in the toilet only to be back eating fifteen minutes later.

Fact 7: Dieting Causes Obesity. Dieting slows down the metabolism making it harder and harder to lose weight. Eventually the metabolism slows to a crawl and even a well balanced healthy diet causes the person to gain weight. Have you ever seen an obese person who says, "I don't eat a lot and continue to gain weight." They may be telling the truth. After years of dieting their metabolism is running slow and low making it really easy to keep on adding the pounds.

You would think that in America with all the diets, diet pills, and diet centers that we would be the thinnest country on the globe. But instead we are the fattest and getting fatter every year. With all the dieting I was doing and all the expertise on dieting I was gaining I still just kept getting fatter.

Fact 8: Diets cause starvation or semi starvation. Starvation occurs at 900 calories or less that's when you start to die. Most diets are in that range. Starvation plays havoc with the systems of the body and brain and if continued will cause permanent damage. When faced with starvation your body will do everything it can to survive. Things like slowing your metabolism to conserve energy and creating intense hunger to drive you to find food. When I was dieting I has hungry all the time. I didn't know it at the time but I was starving. I was putting my body through what people in famines go through.

Fact 9: Diets damage your body and cause disease. Studies show that ongoing dieting causes heart disease, osteoporosis, gall stones, high blood pressure, anemia, constipation, kidney stones, dry skin, hair lose, depression, anxiety.

When I was on the dieting roller coaster I would frequently get sick. I would get frequent colds, the flu, tonsillitis, sinusitis, and constipation was a daily experience. Over the past ten years I've had two colds.

Fact 10: Dieting Causes Malnutrition. Dieting restricts people from getting the necessary macro and micro nutrients. Not getting these nutrients causes damage to our bodies and results in sickness. I didn't know It back when I was dieting that the main reason why I was getting sick so frequently was that I was suffering from malnutrition. I simply wasn't getting the nutrients that me body needed.

Fact 11: We don't fail at dieting, diets fail us. Diets simply don't work. Every person who ever quit dieting or gained the weight they lost back did so due to the fact that diets are built upon false premises. If you build a house upon a foundation of straw it will crumble. Diets are built upon a foundation of straw.

While on the dieing roller coaster I continuously felt like a failure. I struggled to stick to the diets I would go on and always gained the weight back. I felt like a frustrated failure. I didn't know at the time that I wasn't the failure but that the entire diet industry and everyone of their diets was a failure.

Fact 12: Diets Cause Death. The name Diet fits well. Dieting shortens your life span. Diets cause a number of problems that lead to sickness, disease and eventually death.

Had I not discovered the truth I likely would have dieted myself to death. I am eternally grateful for discovering the truth. For the truth truly set me free.

Why Diets Don't Work

1. Diets treat superficial symptoms instead of causes.

2. Diets cause major deprivation. You deprive yourself of food. Not only food, but food that you like. This drives people crazy. When I used to diet all I did day and night was think about food. When I wasn't dieting I thought about other stuff like the geo-political situations in the world and sex. But while on the diet I just thought about Italian bread, pasta, and cannoli's.

To Your Health!

Frank Bolella

Learn how to lose weight without dieting ever again...Ever! Health & Vitality is the only true way to prevent disease and create a happy healthy long life. Let me reveal to you many of the ways I can help YOU live a Healthier life! By revealing things like the Real Fountain of Youth...and what foods you are eating that could be killing you! What Super Foods could change your life dramatically! I invite you to learn more at [http://frankbolella.com]

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Three Day Diets The Fastest Way To Lose Weight

There are a lot of three day diets out there, and it’s no surprise why they’re so popular. The diets differ in what you get to eat and how you use them, but they all make the same promise: rapid weight loss. Very rapid weight loss.

The general promise is six pounds over the course of the diet. Since most people struggle to lose a pound a week, the promises of the three day diets are very appealing. But these diets do raise two big questions; do they work and are they safe?

Do they work? Yes and no. If you need to drop some pounds quickly to look your best for an event, then these three day diets can be extremely effective, because if followed as instructed, they will help you drop pounds and inches.

The problem is that they aren’t really designed for long term weight loss, which is why they are three day diets and not thirty year diets. They work mostly by causing a very rapid loss due to low carbohydrates and low salt content. Which is fine, because if you’re using them as a quick fix, that’s exactly what you want them to do.

But the weight will come back almost immediately when you resume normal eating habits, which is true of pretty much every diet. The three day diets are also, by their nature, very low in bulk, which means that your midsection will slim out quickly because there’s not much in your intestines.

The three day diets do lead to actual fat loss as well, since by their nature they are low in calories and they are short enough that there is no metabolic slowdown as you would get if you stayed on the program longer. Depending on your size and activity level, it’s unreasonable to expect to see from one to three pounds of actual fat loss.

Are they safe? Yes, usually. Frankly, a lot of people worry about the safety of diets a lot more than they really should. The human body is an immensely adaptable machine, and you can eat pretty much anything foodwise for short periods with no ill effects, or nothing at all.

Certainly, most of the three days diets are perfectly safe for a normal person who doesn’t have a preexisting illness. You can’t develop nutritional deficiencies over the course of three days. In addition, most of the three day diets actually have you eating healthier than the average person does normally.

Typically, the diets have you eating mostly meat, vegetables and fruit over the course of the three days, and elimination starches and sugar. This is actually a big improvement over the way the normal person eats, and the chance of you becoming deficient in vitamins or nutrients, even over the long term, is virtually non existent.

The problem with three day diets is that they are also extremely low in calories, typically below 1000 calories, and often much below. This is simply not enough calories even if you are trying to lose weight, and so you can’t say that the three day diets are safe for extended use.

What you can do is do a three on, four off version of the diet. In the three day period, do the diets exactly as planned, but for the next four days, eat the same foods without limiting portions. This will prevent metabolic slowdown and help make the three day diets work for you.

How To Lose Pounds Fast Mayo Clinic Vs Cabbage Soup Diets

Do you know how to lose pounds fast? Perhaps you have a “big day” like a wedding or a high school reunion coming up and you want to look your best. Or, you want to get a jump start on a long term diet by shedding pounds to get you motivated. Whatever your reason, here’s how to lose pounds fast.

I’m going to share with you two programs that show you how to lose pounds fast. Neither of these programs are suitable for long term sustained weight loss, but both can help you meet temporary goals.

The first diet is alternatively known as the “Mayo Clinic Diet” or the “Grapefruit Diet.” You should know that the Mayo Clinic has said they had nothing to do with developing the diet and that they do not endorse it.

This diet claims that the specific combination of foods you eat, particularly the grapefruit, will activate your metabolism. It’s likely though that the real trick to this diet though is that it is calorie restricted.

This “how to lose pounds fast” diet consists of 2 slices of bacon, 2 eggs, half a grapefruit and coffee for breakfast. For lunch, you’ll have another grapefruit half along with as much salad and lean meat as you want. At dinner time, you can have meat or fish and non-starchy vegetables as well as the mandatory half grapefruit. Right before bed, drink 8 ounces of milk or vegetable juice.

Do not deviate from the diet plan. That means you should eat everything listed (including the bacon and the salads) but add nothing (particularly carbs) to it. You shouldn’t be hungry on the diet because you can eat the salads, meats, and vegetables until you are full. However, you shouldn’t stuff yourself. You also shouldn’t eat between meals.

Stay on the Grapefruit diet for 12 days. If you want to continue with it, take a 2 day break before repeating the cycle. You should be able to lose 10 pounds in the 12 days.

Another diet that shows you how to lose pounds fast is the Cabbage Soup Diet. On this diet, not surprisingly, you eat a lot of cabbage soup. The basic recipe is a vegetable soup broth filled with lots of cabbage and any other non-starchy vegetables you wish.

The Cabbage Soup diet is a seven day program on which you should be able to lose 5 or more pounds. Each of the seven days has a specific food combination to follow. For instance, on one day you can have all of the vegetables you want plus a baked potato. Another day brings all of the bananas you can eat and all of the milk you can drink. Another day lets you eat up to 16 ounces of beef. The nice thing about the Cabbage Soup diet is that you can eat the soup any time you are hungry.

If you want to do multiple cycles of the Cabbage Soup diet, do one week on and one week off.

I hope this article showed you how to lose pounds fast.

Why are you skinny though you eat much? (Yeah Right!)

Why are you skinny though you eat much?


(People have varied metabolic rates)


http://www.simpletruckerdiet.com/


There may be something of mystery to you. The situation is: you eat like hungry as a bear and think of no weight-loss programs because you do not need one since your body is like skin plus bone… In dieting, the concern of weight control is not the mere issue. There are individuals who wish to have rounder butt and not to walk like walking skeletal systems around.



Why do body shapes and sizes vary?



They vary because we have different metabolism or metabolic rates to be specific. Our age, sex, amount of muscle compared to fat, and the amount of exercise we do in our daily living are different and they are the determinants of metabolic rate. These things make our body shape different from each other too. It does not mean that if one looks thin, it means that she is so choosy when it comes to food. There are instances of genetic or hormonal factors affecting metabolism too. That is why it is a wonder for some when a person eats in tons but he or she stays slim.



If compared to females, males have higher metabolic rate to females because of testosterone or male hormones. As we know testosterone is responsible for all the so-called “manly matters” among the men’s physiological aspect. It includes the growth of muscles. And by nature, males are born with more muscles than females. This makes them have higher metabolic rates than the females who have estrogen and progesterone as sex hormones.



As to age, adults have lower metabolic rates than infants, children and teenagers. This is because of the fact that the latter age groups have more active growth hormones in their stage of life. Actually, research show that human growth hormone is not prescribed for matured adults because they will just suffer from negative consequences. This is only prescribed for children that are not of normal growing rate.



Is there also an increase of metabolic rates for females?



Women have higher metabolic rates when they are pregnant and more when they are breastfeeding. However, this plunges down when they menopause. For them to maintain higher-than-normal metabolic rates, daily exercise would be a huge help. Doing so would increase the amount of muscles so, metabolic rate is increased too.



Is exercising in the evening better than other times of the day?



It does not matter at all. No research neither studies shows that the time of the day affects the effect of the exercise to the body. Doing it whenever you are free and comfortable is always the best idea. Doing it three to five times a week would indeed give you better results.

Still bothered why your little-eater friend looks like as if he ate all the food you swallowed all these times? We hope that upon reading on you have realized the key points and hopefully do what is best for you to meet your metabolic rate needs in having the weight you have been waiting for.

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You got to take it higher…

You got to take it higher…


(Benefits of increasing your metabolism)

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Did you know that the key to a successful weight loss is by mellowing down your metabolism? Metabolism is the process of burning calories in your body which happens naturally even if you are not exerting any effort- yes including when you are sleeping.



Metabolism, if increased, would result in taking much fluid thus weight loss would happen gradually. The recommended weight loss of 1 – 2 pounds per week is really possible... By increasing the metabolism you are giving the body a need to have more amount of protein.



As we all know, exercise could increase metabolism but the point is that an individual must do an exercise that is suitable and effective for his or her body type. Increasing the metabolism must come before trimming down on calories.



A permanent weight loss may be achieved through increasing metabolism and this process provides different benefits.



This would give you more time to do whatever you want because you do not need too much exercise- this would allow you to enjoy other activities. Moreover, you do not have to force your self to do tough exercises.



Unlike other diets that hold promises of remedies when actually you just end up disappointed, increasing your metabolism will give you better long-term results and will not give you bigger possibilities of gaining weight again.



You do not have to ignore the favorite food and you need not spend so much time just preparing non-fat meals. Of course, you could stop spending too much just for this non-fat food and the like.



These benefits are very simple but these are very important especially for the well-being of an individual. When we exert effort and work hard on our objectives like losing weight, impossible will not even be a fact at all.



These benefits are just some of the many increasing your metabolism could offer- so what are you waiting for?

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Healthy Recipe:Cod With Balsamic Dressing

Lean protein in your diet is essential to healthy weight loss and weight maintenance. Cod is a great source of lean protein plus it's lower in fat than red meats.

Losing weight isn't about hunger, misery or crash dieting! By learning to make, delicious, easy-to-prepare, nutritious food your body needs and will enjoy – losing weight becomes exciting and energizing.

Instead of high calorie, fatty sources use spices to provide flavor to create exciting meals your whole family will enjoy. Pan Seared Cod With Balsamic Thyme is another recipe in a range of hunger fighting, low fat recipes to help you keep your weight under control. This irresistible, no hassle meal will help you conquer your weight loss goals  while still making mealtime a real treat.

Variety is the essential element of any successful health program. If you get bored with foods, you're much more likely to abandon your program completely. Experiment with spices to find thrilling alternatives. Try new recipes to help ad to your new variety of quick home cooked meals to replace take outs, frozen dinners and snacks. Your body will love you and your family will be elated.

Pan Seared Cod With Balsamic Dressing
Ingredients:

500g fresh cod fillet (or boneless, skinless chicken breasts)
2 teaspoon olive oil
2 tablespoons balsamic vinegar
2 tablespoon fresh thyme
salt and pepper to taste

Directions:

Sprinkle fish with salt and freshly ground pepper on both sides. Heat a large skillet for which you have a cover over medium-high heat. When hot, add the olive oil. When the oil is hot, place the fish in the pan, lower the heat to medium and cook for five minutes or until the underside is brown and a curst begins to form.

Carefully turn the fish over, turn the heat down to medium-low and cover the skillet. Cook for about 5 minutes more. Fish is done when it flakes with a fork. Remove fish from skillet and place on a plate. Bring the heat back up to medium-high, add the balsamic vinegar and cook quickly, scraping the pan with a spatula.

Turn off the heat, put the fish back in the skillet and turn over to coat both sides with the reduced vinegar. Sprinkle with fresh thyme leaves and serve immediately.

* Note: fish should cook for about 10 minutes for each inch of thickness. If you use chicken breast instead, it will need a total of about 15 minutes cooking time.

Nutritional Analysis Per Serving:

Calories: 228
Protein: 40 grams
Fat: 6 grams
Carbohydrates: 1 grams

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