At-Home Weight Loss

Counting calories helps deliver results.

By Murrye-bernard

If you respond well to a prescribed meal plan and schedule, then an at home weight loss plan might be the right diet choice for you.

Types of At Home Weight Loss Programs

While it would be nice to pack up and head to a spa for a few weeks where all of your meals are prepared, every calorie pre-calculated for you and all your time is devoted to weight loss and exercise, the reality is that most of us are too busy or can't afford such a luxury. However, there are many dieting options you can follow at home. These weight loss strategies fall into two basic categories: self-administered diets and meal delivery programs.

Self-Administered Diets

For those who are disciplined, choosing and sticking to a diet plan can achieve great results. The tried-and-true method of restricting calories can be slow but delivers permanent results. This plan involves cutting back on calorie intake while burning extra calories through exercise. In order to stay on track, try keeping a food journal and using online calorie calculators to monitor your intake.

Low carb diets provide a little more structure, requiring the dieter to participate in several phases and choose foods from "approved" lists. Others find the lack of carbs makes them feel too weak and that the program is extremely limiting, especially for those who enjoy sweets. Low carb dieters spend quite a bit of time in the kitchen preparing meals. People who want instant results often turn to fad diets or fasting and detox programs, although many physicians advise against it. Such diets include the Cabbage Soup Diet, Grapefruit Diet or the Master Cleanse. Before embarking on any sort of diet plan, consult with your physician to make sure your body is healthy enough and so is your plan. If your diet isn't sustainable and you refuse to make permanent lifestyle changes, you will likely gain the weight back.

Meal Delivery Programs

Some people find that meal delivery programs are the easiest way for them to lose weight. While these plans are more expensive than buying and preparing your own food, they can be a great choice for those with extremely busy lifestyles or who don't like to cook. Meals are delivered directly to your door and you don't have to spend time shopping or reading labels. These programs take the guess work out of dieting. Some companies serve a single city or area, while others are national. Options include:

·         Bistro MD

·         Diet To Go

·         eDiets

·         Freshology

·         Jenny Craig at Home

·         Medifast

·         NutriSystem

·         Pure Foods

·         Zone Diet

Dieting Support

Losing weight at home can feel like a lonely, solitary endeavor. Without a support system in place, it's easy to slip up and tell yourself you'll try to be "good" tomorrow. Try these tips to stay on track:

·         Choose a 'diet buddy' with whom you can celebrate your successes, exercise with or call when you feel like giving up

·         Participate in online weight loss forums

·         Encourage your family to eat healthier so you won't be tempted by junk food at home

·         Reward yourself when you meet your goals

The type of at home weight loss program you choose will depend on your budget, lifestyle and the number of pounds you need to lose. Think about your goals and motivations and choose the plan that works best for you.

 

Apple Patch Diet

By Donna Sundblad

The Apple Patch Diet uses a transdermal patch to carry steady levels of an herbal weight loss supplement to the body over three days. That's right, the patch only needs to be changed once every three days, so a box of ten lasts an entire month.

Apple Patch Diet Not a Fad

The popular Apple Patch Diet entails sticking a transdermal patch (similar to a nicotine patch) to your skin. The patch's propriety herbal ingredients are said to be designed to help those who wear them to lose weight naturally. The Apple Patch Diet Company claims that their weight loss system is healthy and is not a fad or a crash diet. According to their promotional literature, their patch is different from other diet patches because the latest technology allows them to ensure the highest amounts of the active natural ingredients used to guarantee weight loss success. Weight loss is gradual, and while the patch works to diminish your appetite like a diet pill, it has several advantages over pills.

Apple Patch Advantages

·         Requires a single application every three days instead of several doses a day like diet pills

·         It is not a drug

·         Absorbed into the body slowly instead of in one big dose

·         A natural herbal patch (not been shown to have serious side effects)

How to Use the Patch

The transdermal patch can be worn on any part of the body, and stays in place while showering, swimming and working out without concern. Its unique adhesive keeps it in place so it can do its job to help keep your appetite controlled. You can forget about it until it is time to replace it. To be most effective, it is recommended that the patch be placed on a different part of the skin every third day. When choosing where to place the patch, avoid hairy areas; no sense inflicting needless pain and irritation when it comes time to remove the patch.

Apple Patch Ingredients

Each Apple Patch contains the highest amounts of proven herbs selected to help clients lose weight. These active ingredients include:

·         Fucus Vesiculosus - Rich in Iodine and an excellent stimulant of the thyroid gland.

·         Guarana - Increases alertness, reduces fatigue, and a potent diet suppressant

·         Garcinia Cambogia - contain a substance known as hydroxycitric acid which has been shows potential in its herbal weight loss capabilities

Restrictions

As with any over the counter product, it is always best to check with your doctor before using the Apple Patch. The Apple Patch is not recommended for the people who are:

·         Pregnant

·         Nursing

·         Diabetic

·         Have thyroid problems

·         Or any other medical condition

Buying the Apple Patch

While the Apple Patch cannot be purchased in stores, it is readily available online. Once you place your order, it should be shipped by USPS Priority Mail and reach you in 3-5 business days in the United States and 5-8 days for international orders. Each box contains 10 patches which is enough for one month.

Long Term Success

Like any diet, what you do after you've lost your weight with the Apple Patch will be up to you. If you return to the lifestyle and diet that caused you to gain weight in the first place then you will most likely gain your weight back. There is no conclusive scientific data which ties weight loss to the ingredients used in this diet supplement however, the three main ingredients have been scientifically studied and documented and have shown promising results in trials on animals.

 

Apple Cider Vinegar Diet

Apple cider vinegar for health.]

By Deana Case

The apple cider vinegar diet is based on the idea that consuming a few teaspoons of apple cider vinegar prior to meals curbs the appetite and reduces cravings. This idea was popularized in the 1950's by Dr. D.C. Jarvis in his book Folk Medicine: A Vermont Doctor's Guide to Good Health. Dr. Jarvis also believed that consuming apple cider vinegar would cause the body to burn fat instead of store it. Apple cider vinegar has also been used by people with diabetes, high blood pressure, and those following the alkaline acid diet. Studies on the efficacy of apple cider vinegar involving humans are limited.

Apple Cider Vinegar as a Dietary Supplement

ACV can be found in most health food stores and can often be found in the health supplement section of grocery stores. Unpasteurized apple cider vinegar is a golden brown color and has cloudy sediment at the bottom of the bottle known as mother of vinegar. Mother of vinegar is rich in acetic acid, which is one of the main active ingredients in apple cider vinegar.

ACV with the mother.

Apple cider vinegar also contains malic, lactic, and citric acid. This high acid level is believed to aid in digestion and destroy harmful bacteria in the digestive system. It is also thought to help the body maintain a healthy alkaline level.

Apple cider vinegar is taken in liquid form by the teaspoon and also comes in pill and capsule form. There are no official guidelines regarding what the daily intake of apple cider vinegar should be. Many people take two teaspoons per day mixed with juice or water. When apple cider vinegar is taken in its pill form, 285 milligrams is the dosage commonly found in instructions which accompanysupplements.

Pill vs liquid

Obviously, apple cider vinegar in pill form is easier on the palate. However, because these pills are dietary supplements they are not tested for content or basic safety. In 2005, a study of eight different ACV supplements revealed that the labeling on the box did not reflect the ingredients in the supplements, a wide disparity of dosages and ingredients brought into question whether or not the supplements actually contained apple cider vinegar. If you are going to use apple cider vinegar as a dietary supplement, you may wish to use the liquid form to be sure of your dosage size, plus it is more economical.

Health Benefits of the Apple Cider Vinegar Diet

Several different health conditions are thought to benefit from the apple cider vinegar diet. The proponents of this diet believe that consuming a certain amount of apple cider vinegar each day may alleviate symptoms of the following health conditions:

·         Obesity - thought to aid the body's ability to burn fat and stop cravings; people use apple cider vinegar as part of a weight loss plan. In 2005, a small study involving 11 people did find that those who had bread with vinegar before a meal felt more satisfied than those who only ate bread. More research needs to be done, but there is some indication ACV lowers the glycemic index.

·         High Cholesterol - a study performed in 2006 showed that rats who were given ACV had lowered cholesterol levels.

·         Alkaline Acid Balance - proponents of the alkaline diet believe that better health is achieved by keeping the body's alkaline level at 7.4 percent. Apple cider vinegar is an acid, but is thought to produce alkaline in the body when it is metabolized. ACV is often recommended as a supplement to an alkaline diet.

·         Diabetes - Several studies have shown that vinegar lowers blood glucose levels. Acetic acid present in ACV is believed to slow the digestion of starch. This digestive change lowers the glycemic index of starchy foods. All of these studies have been small and further research is needed to provide definitive results.

Risks and Considerations

Most of the recommended eating plans associated with this diet are based on low calorie meals. If you plan to use the apple cider vinegar diet for weight loss, you might want to consider just following the low calorie diet and exercising twenty minutes three times per week instead. Some of the reasons to consider skipping apple cider vinegar as a supplement are:

·         The acetic acid in ACV may damage tooth enamel, parts of the digestive tract, and the esophagus.

·         Excessive consumption of ACV has been known to have a negative affect on potassium and bone density levels.

·         Problems with drug interactions.

Before starting any diet plan to improve your health, speak with your physician about the plan and the goals you hope to achieve.

 

American Heart Association Diet Plan Online

By Jeanne Grunert

The American Heart Association diet plan online outlines the basics of their diet and lifestyle plan to reduce the risk of heart disease. The plan is based on sound science and the latest nutrition research. It offers a sensible approach to weight loss that anyone can follow.

Basics of the American Heart Association Diet Plan Online

The basics of the American Heart Association diet plan online may be found on the organization'swebsite.

How to Get Started

The plan is simple and straightforward. Know how many calories you burn each day, how many you consume, and consume less than you burn. To begin, you must determine how many calories you need each day. The AHA's website includes a link to an online program that determines basic calories needed per day. Other online calculators work along similar lines. You input your height, current weight, and a few other facts and the calculator spits out a number. That's the number of calories you need each day to maintain your current weight.

Move that Body

The second recommendation is to move your body. Exercise is a powerful way to improve mood and burn calories. You don't need a gym membership, fancy equipment, or special videos. Brisk walking for 30 minutes a day is a great way to burn calories and improve heart and muscle condition. Bicycling, dancing in your home to music on the radio, or even doing yard work can also burn calories. If 30 minutes a day is too much, do whatever you can do and increase the amount of time little by little each day to work up to 30 minutes a day.

Diet Recommendations

The American Heart Association diet plan calls for a diet based primarily on fresh fruit, vegetables and whole grains. The chart on their website lists the amount of servings to eat based on the number of calories you need each day.

Fruits and vegetables provide superb nutrition and few calories. Some of the benefits of eating fruits and vegetables for dieters include:

·         Increases fiber intake, so you feel fuller longer

·         Includes vitamins, minerals and antioxidants to boost health

·         Provides crunch or sweetness depending on your craving

·         Fills you up so you won't be tempted to overeat empty-calorie food

Whole grains also form an important part of this diet. Whole grains such as whole wheat, brown rice,quinoa and other grains contain the nutritious part of the grain that is stripped out during refining and processing that creates white flour and white pasta. Many whole grain products are available; choose the ones that tempt your taste buds and give you the most nutrition bang for your buck.

The American Heart Association recommends 2-3 servings of dairy products lately. For many people, dairy poses some problems. It can be difficult to digest as one gets older as well as for people with lactose intolerance. Dairy provides calcium and other vitamins and minerals. These may also be obtained from plant-based sources, such as green leafy vegetables for those who choose not to consume dairy.

On this diet, meat is eaten sparingly. Lean cuts and preparation methods such as baking and broiling are recommended. Oily fish such as tuna and salmon should be consumed twice a week. Fish provides heart-healthy fats such as omega-3 fatty acids.

Sugar

The American Heart Association recommends reducing or eliminating refined sweets. While many dieters substitute artificial sweeteners and products such as diet cola and diet cookies instead of the full sugar products, recent research suggests that these products may increase cravings for sweet foods and do not help people lose weight. Substitute sparkling water flavored with a squeeze of lemon, lime or a splash of fresh orange juice instead of soda pop. Mash ripe bananas and place them in a freezer-safe container, then freeze for several hours; the result has a taste and texture similar to ice cream. There are more ways to eliminate sugar from your diet without compromising taste.

Does It Work?

Does the American Heart Association diet work for weight loss? Given the healthy emphasis on freshfruits, vegetables and grains, combined with reducing unhealthy foods and cooking methods such as frying, the diet is healthy and could be low-calorie. The exercise recommendations are within current guidelines. As a free diet, it's worth a try, and should improve health while lowering your weight.

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You can call the American Heart Association toll free at 1-800-AHA-USA1 for a free brochure about the diet.

 

Amazing Peanut Butter Diet

By Vickiilene

For those who have a passion for smooth or chunky, the Amazing Peanut Butter Diet is an answer to their diet woes. Reported to help a dieter following the plan lose up to 25 pounds in one year, the diet allows peanut butter everyday.

Health Benefits

Although reported to be a food high in fat, peanut butter seems to displace the myth that it's an unhealthy part of a heart-healthy diet. In fact, according to a study performed at Pennsylvania State University in State College, the consumption of peanut butter tends to have twice the effect of a low-fat diet. Results of the study indicate that following a diet rich in monounsaturated fats and including peanuts is as effective as low-fat diets at lowering total cholesterol and bad LDL cholesterol. Additionally, a peanut butter diet lowers threatening triglycerides by 13 percent, while a low-fat diet increased them by 11 percent.

The American Heart Association's diet plan for persons with a variety of issues including diabetes or glucose intolerance, high blood pressure and high triglycerides includes unsaturated fats. These individuals are encouraged by the AHA to avoid very low fat, high-carbohydrates diets.

Weight Loss Benefits

For those who just can't seem to lose weight, this diet may be the answer. After following diets based on eating cereal, drinking beverages or consuming ridiculous amounts of water, this may provide enough variety for even the hardest-to-satisfy appetites.

Studies have indicated that by following this diet for an entire year, a person may lose up to 25 pounds within a 12-month period. Additionally, those who follow this diet are more likely to maintain their weight for a period of up to 18 months, according to the research.

Amazing Peanut Butter Diet

The diet plan is very easy. Here are some suggestions for daily consumption:

Sample Day

Breakfast: - Cook up 1/4 cup dry old-fashioned oats and combine it with 2 tablespoons chunky peanut butter and 1/4 teaspoon cinnamon. Drink one cup of fat-free milk, and eat 4 dried apricot halves.

Lunch: - Eat two cups mixed salad greens combined with 1/2 cup canned kidney beans, one small chopped pear, 2 teaspoons extra virgin olive oil, 2 teaspoons balsamic vinegar, 1/4 teaspoon dried basil and a sprinkle of garlic powder. Additionally, you may eat one slice of multi-grain bread.

As a snack, you may drink 3/4 cup of tomato juice.

Dinnertime: - 2 ounces of stir-fried lean pork tenderloin. Mix this in with 1/2 cup of snow peas, 1/2 cup of broccoli florets and 1/2 cup of slivered red bell peppers. This can be stir-fried in 1 teaspoon of peanut oil. Season the meal with 1 tablespoon low-sodium soy sauce and 1 teaspoon Asian five-spice powder. This should be served over 1/2 cup cooked brown rice.

As an after-dinner treat, you may eat 1/2 whole wheat English muffin with 2 tablespoons of peanut butter on it.

This is just an example of what a day might consist of. The target calorie amount is 1,500 calories. Each day should consist of:

·         4 tablespoons of peanut butter

·         five or six servings of other high-mono fats (olive, canola or peanut oil or nuts)

·         two servings of lean meat, poultry or any fish

·         three servings of fruit (one small piece, 3/4 cup fruit juice or 1/4 cup dried fruit)

·         five to seven servings of vegetables (1 cup salad greens, 1/2 cup of other vegetables, 3/4 cup vegetable juice)

·         three to six servings of whole grains or potatoes (1 slice of bread, 1/2 cup rice or pasta or 1/2 cup of potatoes)

·         one or two servings of dairy (1 cup fat-free milk, 1 cup yogurt, 1 ounce reduced-fat cheese)

·         one 300- to 500-mg calcium supplement

Key to the Diet

The key to the Amazing Peanut Butter Diet is to maintain proper portion size and to eat your daily doses of peanut butter. The weight may not immediately peel off, but you should notice about 1/2 pound of weight loss each week.

 

Alternate-Day Diet

By Donna Sundblad

The Alternate Day Diet is a calorie restrictive diet plan different from others in that it basically restricts calories every other day. This approach is attractive to many who want to lose weight but don't want to adhere to the rigors of calorie counting and restrictive eating day in and day out.

Authors of the Alternate Day Approach

The book, The Alternate-Day Diet: Turn on Your "Skinny Gene," Shed the Pounds, and Live a Longer and Healthier Life was written by two doctors. James B. Johnson, M.D., a physician and instructor at Louisiana State University School of Medicine, and Donald R. Laub, M.D. In the book, Dr. Johnson shares his own weight loss struggle and the answer he found in this unique alternate day approach to dieting.

Does It Work

The real question on most people's minds with any diet is: Does it work? According to the authors, the alternate day approach to dieting is based on more than anecdotal testimonies and is founded on scientific and clinical studies. This research is said to show that a restrictive calorie diet, followed every other day, activates a gene referred to as the skinny gene. The activation of this gene is said to provide a number of benefits including:

·         Better cellular energy production

·         Better release of fat cells that surround organs

·         Improved insulin resistance

·         Improved metabolism

·         Promotes weight loss

·         Slows the aging process

·         Reduced inflammation

·         Reduced symptoms of menopause related to hot flashes

·         Relief from symptoms of a number of chronic conditions and diseases such as Type 2 diabetes, heart disease and asthma

Premise Behind the Alternate Day Diet

The research behind this diet shows that animals that ate between 30 and 40 percent less calories than normally consumed lived up to 40 percent longer than their counterparts who took in normal daily calorie amounts. Dr. Johnson believed that the same benefits could be enjoyed by humans who do the same. Thus he created the alternate day eating plan.

Metabolism and the Alternate Day Approach

Low calorie diets do result in weight loss, but one problem with staying on a low calorie diet for long term is that it can slow metabolism. The alternate day approach does not do this. In fact, Dr. Johnson claims it will increase your metabolism and as a result you'll burn calories faster. The result is faster weight loss.

Why Dieters Like It

Another important factor is whether or not a diet works is dependant on whether it will be followed. This alternate day dieting is embraced by many dieters who have struggled to stick to other diets. The main reason they like it is because they are allowed to eat whatever foods they want every other day. However, the thing some find hard to follow is that on the days between the "feasting" are more or less days of fasting. This alternating cycle is followed until you reach your desired weight.

How Much to Eat

If you decide to follow this diet, you'll have to change your dieting mindset. On the days you eat as much as you want, it doesn't mean you should stuff yourself at every meal. Instead, guidelines tell dieters to each whatever foods they want until they are satisfied.

On fasting days, dieters are required to cut back to 300-500 calories. Like many diets, the first two weeks are more strict. The book suggests only drinking protein shakes on your fasting or "down" days. After the first two weeks are complete, food can be eaten but must be kept between the recommended 300-500 calories.

Is It Safe

Many fad diets that restrict calories to below 1200 a day are considered unhealthy and in some cases unsafe. The alternate day plan is sometimes referred to as a fad. Claims as to whether or not it is safe and/or healthy are mixed. Before you try this or any diet, it is best to talk it over with your doctor.

 

All Superfoods and Herbs Diet

By Jasmine Myers

If you're considering an all superfoods and herbs diet, you have probably already heard about the unique health benefits that can result from eating from a list of foods termed "superfoods." However, it's important to do your research to find out just what is on that list and how you can incorporate these foods into a healthy diet.

This article offers a list of popular superfoods and offers suggestions on how to follow an all superfoods and herbs diet.

All Superfoods and Herbs Diet

There are two components to the all superfoods and herbs diet. First, the superfoods will make up the food portion of your new lifestyle. Second, there's the herbs that you can incorporate into your diet said to help boost your immune system, promote weight loss, or just allow you to enjoy general wellbeing.

Superfoods

Superfoods are generally defined as those that contain phytonutrients, antioxidants, fiber, and more. It's important to note that while some research has suggested these foods will have a positive impact on your health, the term is not generally used by registered dieticians or doctors who still emphasize a balanced diet of lean protein, fruits, vegetables, dairy, and whole grains.

 

Sample Superfoods List

Depending on what sources you research, superfoods lists will vary slightly. However, in general you can expect to find whole, natural foods, many of which you can purchase in your local grocery store or farmer's market.

·         Blueberries

·         Quinoa

·         Whole Oats

·         Acai Berries

·         Walnuts

·         Green Tea

·         Salmon

·         Raw Cacao

·         Goji Berries

·         Yogurt (With Live Active Cultures)

·         Broccoli

Keep in mind that these are just some of the superfoods touted by natural food enthusiasts. If you plan to consume only superfoods, you may want to speak to a natural foodie or certified nutrition expert to get a complete list. It's important to remember that no matter what diet you choose to follow, it's necessary to keep balance in your life. By eliminating a food group and consequently limiting your access to certain vitamins and minerals indicative of that group, you can place your health in jeopardy. That's wherevitamin and mineral supplements can come in handy, as well as herbs.

Herbs

As eastern and western schools of health begin to integrate more and more, the use of herbs in everyday life is becoming more prominent. It's important to note that just because herbal supplements can be purchased online and over the counter, that doesn't mean they are necessarily safe. Always do your homework before consuming herbs regularly. Some can be harmful for pregnant women. Others can accumulate in the body and build toward toxicity. Be sure to read all labels on the bottle and if possible, consult an expert.

Here are a few herbs some suggest will help improve your health, brain function, mood, sex drive, and more.

·         Lemon Grass - This herb purportedly helps with mood disorders or mood swings.

·         Garlic - Considered practically a wonder herb, garlic is a tasty herb that can be added to many dishes and may slow down the effects of aging and help preserve your youthful skin.

·         Cumin - This herb has been touted as useful for preventing dementia in older populations.

·         Oregano - Another common spice used in cooking, oregano is excellent for fighting fungus.

·         Tumeric - This one is touted as a useful immunity booster.

·         Lavender - Lavender is often used in teas for its stress-relieving properties.

There are literally hundreds of herbs on the market that may or may not have a beneficial effect on your health. There are many certified and well-educated herbalists who can help you determine what herbs are right for your life. These herbs can be brewed as a tea, used in cooking, or taken in pill form. It's always wise to consult a doctor when beginning a new diet or lifestyle, especially if it involves the regular use of herbs.