Fad Diet Statistics

Fad diets are the best choice when you want to lose lots of weight desperately. You wouldn't mind staying on liquid for days, eating only one vegetable for weeks and gulping down breakfast cereal like a maniac, all to lose weight. These are the principles of some of the most well-known and often sought after fad diets across the world. According to fad diet statistics, there is about 68% of American population which is over their ideal body weight and are trying to lose it with the help of these fad diets. Fad diets are those diets which are designed for a particular period of time, during which, a specific set of foods are to be consumed. These foods can be either low carb, low fat or detox which change the metabolism of the body to reduce the fat content. Take a look at the following information about these fad diets, which can have different results for every individual who follows them.

Fad Diet Facts

Today there are many fad diets used as weight loss diets, which are patterned for a specific period of time. They have a particular menu which is advised in specific quantities, so that they fill your stomach and help you lose weight at the same time. Hunger is generated at the satiety center in the brain, and when we are full, you get a feeling of satisfaction. Many a time, these fad diets contain particular foods which have the ability to satisfy our satiety even with lesser amounts, giving us a feeling of fullness. According to the statistics, there are a few shortlisted diets, which have worked for a number of users, which are;

• Atkins Diet: The Atkins diet is a low carbohydrate diet which was introduced by Robert Atkins. Statistics say that out of the 25 million Americans who practice this diet for a given period of time, 50% succeed to achieve their goals.
• Cabbage Soup Diet: The Cabbage soup diet is also tried by millions of users throughout the world annually but the success rate of this diet is less than 40% because of its side effects.
• Low Fat Diet: The Low fat diet is a harmful diet due to its unhealthy side effects on the body, and thus there are not many Americans who try this diet.
• 3 Day Diet: This diet shows positive results but only after you have followed it regularly. There is no statistical information about this diet.
• South Beach Diet: The South Beach diet is one diet which has worked for a number of dieters in the past and still does, thus the success rates are close to 50%.
• Zone Diet: The zone diet recommends that 40% calories should be obtained from carbohydrates and 60% from fats and proteins which are provided through this diet. Therefore, it is a well-known diet.
• Grapefruit Diet: There are many health problems which are caused due to this diet and thus, the success rate is less than about 30% in America.
• The Juice Diet: Similar to the above fruit diet, this one is also with more risks than benefits. They all help lose weight easily but lead to weakness, Hb and energy problems.
• Liquid Diet: The liquid diet (high fiber, low calorie shakes and juices) mainly consists of shakes and juices, which are semi liquids in nature. Though they have required nutrients, they are lesser in amounts. Success rate is about 40% with side effects.

All the above mentioned diets are meant for faster weight loss and are used by a number of people who are obsessed with losing weight. Even though they might work for some who take and follow them seriously till the advised time duration, there are many side effects and negative points related to these best fad diets that work. Find some interesting facts about fad diets mentioned below.

• There are two types of weight loss diets which are the fad diets and the crash diets. Crash diets include extreme calorie reduction in the diet plan and promise to reduce weight in 3 to 7 days, whereas, fad diets are not always that short.
• Fad diet statistics show that they always have a claim of dramatic weight loss in short time periods with the reduction of total calorie intake (below 1000 calories).
• There is an elimination of major food groups which provide macro nutrients like fats, sugars, carbs, bread and fruits from the diet plans. Instead of these, there is an inclusion of the protein macro nutrient in the diet.
• In place of normal meals during the advised time periods, these fad diets suggest the substitution of a single food like Special K diet cereal, grapefruit, cabbage soup, lemon juice, etc. There is also no advise for regular exercises in many of these diets, as there is already less energetic food going in the body.
• There are other diets like the 24 hour diet, 3 day diet and the 7 day diet plan which makes users diet for short time periods and claim to reduce weight but many a time are not true.
• Due to these diets, there are side effects like weakness, indigestion, headaches and many a time fever is also observed. The reason being, that your body is not used to eating such less amounts suddenly. Since, there is no time for it to adapt itself to the food and time difference, the entire metabolism is disturbed.

Fad diets give good results in very few cases, depending on which diet you are following. Therefore, due to their negative results in many cases, statistics is variable for each diet. If you want to follow these, it is completely by personal choice but you must be aware of the entire diet before you go through it!

Popular Fad Diets

Fad diets are defined as diets that become popular for a brief time period, after which their popularity fades away. This may be because of intelligent advertising gimmicks, or because they have been endorsed by celebrities. In terms of providing short term weight loss, a fad diet is perhaps the best option you have. However, such diets cannot provide long term weight loss, and some of them are usually considered detrimental to health. The reason these diets become 'fad' diets are because of their short term results, after which people seem to lose interest and give up on them. Again, the effectiveness of these diets can be determined only by someone who has attempted it, and who has been successful at achieving results.

Fad diets usually require you to consume foods of just one particular food group, and avoid others. For instance, some require you to give up carbohydrates completely and focus on consuming foods from other nutrient groups. On the other hand, some focus on the consumption of only protein-rich foods with other nutrient groups being supplemented in very limited quantities. Here's a list of some of the most popular fad diets.

The Cabbage Soup Diet
The cabbage soup diet is based on the theory that cabbage has a fat-burning ability, and upon consuming cabbage soup along with certain other foods for one week, you can lose up to 10 pounds. It is a diet that is fiber rich, and low-fat and low-carb. You are permitted to have as much soup as you want, which helps in detoxifying the body. Keeping yourself hydrated with lots of water is essential while on this diet. It should be followed only for 7 days.

The Acai Berry Diet
The acai berry diet was first popularized by Dr. Perricone on the Oprah Winfrey show, when he described the powerful antioxidant properties of this berry. Further, when Oprah mentioned that she herself has been benefiting from the consumption of this wonder berry, the diet became more popular. The diet simply requires consuming acai berries, along with other products meant for colon cleansing when you are on any weight loss plan. It is a natural appetite suppressor and helps in increasing the body's metabolism, thereby enabling weight loss.

The Zone Diet
The zone diet was recently among the most popular fad diets. However, in today's day and time, only a select few resort to it though it has been endorsed by celebrities like Jennifer Aniston. Here, you are asked to consume foods that contain nutrients in appropriate measure, i.e. carbohydrates at 40%, fats at 30%, and proteins at 30%. The diet is meant to be a low-carb diet. As long as you remain within the prescribed limits, you are permitted to eat exactly what you feel like.

The South Beach Diet
With all the negative aspects associated with fad diets, the South Beach Diet has emerged as one of those that actually works, as it enables healthy weight loss in a short time period. You are asked to consume healthy fats and carbohydrates that help you to lose weight. This diet was initially designed for those suffering from heart disease. However, it was soon noticed that this diet enabled a good amount of weight loss. By simply asking you to refrain from the consumption of refined carbohydrates and foods high in sugar content, this diet not only enables weight loss, but also in reducing cardiac problems such as high cholesterol levels.

The Special K Diet
You've all probably heard of the special K challenge, that tells you that you can lose up to 6 pounds in 2 weeks, along with a visibly smaller waist. Introduced by the Kellogg company, the special K diet entails consuming the special K cereal (with skimmed milk) as one complete meal, twice a day. You are allowed to have one full meal, which should be in the form of grilled or steamed food. Since many may find this diet a little boring, there are a variety of special K products that will help you stick to this diet. The consumption of fruits, vegetables and low-fat yogurt is promoted in this diet.

The Atkins Diet
A lot of people have been known to benefit from the Atkins diet, and continue doing so. This is why its popularity has soared at an commendable pace. This is a low-carb, low-fat diet, which functions on the theory that the body burns carbohydrates as well as fats to provide for a source of energy. It is when you stop the intake of these nutrients that the body begins burning the stored resources, and results in weight loss. However, when you refrain from the intake of these two, you ought to increase the intake of protein as it provides the necessary strength to the body for survival. This diet will not help you lose weight quickly, but over time.

The Lemonade Diet
The lemonade diet is essentially a liquid detox diet, where you are asked to survive solely on lemonade to eventually suppress your appetite. The lemonade is prepared with ingredients such as water, lemon juice, red pepper, and maple syrup. You are asked not to have plain water, but only lemonade to quench your thirst. It is definitely a crash diet that helps detoxify the body and aids some weight loss, but does not help in the long run.

With all said and done about fad diets and their effectiveness, you must keep in mind that any diet will work for you if you give it some time. Most of the aforementioned diets are designed with the belief that they can induce healthy eating habits in you, which will then transform your appetite and lifestyle. Getting a good amount of physical activity in the form of exercise is also essential, and once you get into this rhythm, you are sure to lead a healthy life ahead. In any case, before resorting to any diet, you must consult your doctor or nutritionist, as your nutritional requirements may vary from those of others, and any excess or deficiency of a particular nutrient can affect your body in a negative way.

Does the Special K Diet Work?

The Special K Diet was introduced by Kellogg's, a manufacturer of cereals. It certainly is one of the most intriguing weight loss diets to have appeared on the scene. It is not an expensive diet to follow, and not a difficult one either. It is claimed that this diet can take one jeans size off for adults whose Body Mass Index (BMI) is over 25.

What it Includes

The meal plan specified in this diet is said to be one of the easiest to follow. It basically consists of two meals a day, which involve consuming a measured amount of the cereal with skimmed milk. The third meal should be a well-balanced, normal meal. Along with following this, the dieter can consume unlimited amounts of fruits, salads, and coffee or tea without sugar. However, this diet should not be carried out for more than two weeks. The following is a sample of what the Special K Diet looks like.

Breakfast

• 45 g Special K Cereal
• Semi-skimmed milk
• Coffee/Tea without sugar or fresh fruit juice without added sugar

Lunch

• 45 g Special K Cereal
• Semi-skimmed milk
• Coffee/Tea without sugar or fresh fruit juice without added sugar

Dinner

• A balanced meal which includes carbohydrates, proteins and fats, vegetables, and as much roughage as possible.
• Whatever beverage (without sugar) is desired. No alcohol.

Snacks

• Fruits, raw carrots or cucumbers, and tomatoes

The Workings of the Diet

It is claimed that one can lose as many as six pounds in about two weeks by following this diet. This is not an unrealistic claim. According to most reviews, if one has to adhere to the diet in the most stringent manner, then one is able to shed off this weight. It has been observed that it is not just the meals by themselves, but more the mindless snacking between meals that leads to the piling of weight. With this diet, the snacking is controlled, and because it is a high carbohydrate-low fat diet, it is said to be beneficial in the long run. Another favorable factor that works in the favor of this diet is that weight loss is not achieved through fluid depletion.

What is not mentioned is the fact that healthy carbs translate to complex carbohydrates, not sugar coated cereals. When a person's calorie intake for the day is reduced, it will automatically lead to weight loss. The same thing can also be achieved in a number of other ways like substituting high carb foods with healthier choices--for example, substituting a cream and cheese bagel with a bowl of oatmeal consisting of fruits or egg whites for breakfast, and a grilled chicken breast for lunch in place of a cheese sandwich. It does not necessarily have to be substituted with a bowl of cereal.

Another drawback of this diet is that the product lacks fiber. These products may make up for more than 50% of the food consumed in a day, but at the same time, these are highly processed and hence there are chances that the person may feel hungry all through the day. Too add to that, the diet lacks variety--due to which the chances of a person giving up on the diet are high.

The Special K Diet has its pros and cons, as we've seen. And though it might be effective to drop the excess weight, it may not prevent the pounds from piling on again. It can, therefore, not be recommended for a long term weight loss procedure.

List of Fad Diets

A 'fad diet' is a name given to a diet, that fires off promises of one losing an immense amount of weight, in a short span of time. These diets become famous fad diets for a while, and then die down, since people pounce at the idea of losing weight within days, ultimately losing interest. Common fad diets included in the list are - the Atkins Diet, South Beach Diet and the Zone Diet, which are still going strong among those who are trying to shed the extra weight. Most fad diets are a marketing gimmick, so that people flock to companies who provide supplements for the same.

The acai berry diet for example, which companies claim was endorsed by Oprah Winfrey as a diet that worked wonders, was yet another fad diet gone wrong. This was done to boost sales for acai berry supplements. Although there were a significant number of people losing weight doing the acai berry diet, the health claims made about the berry weren't all scientifically supported.

The weight loss isn't long-term, with people gaining all that weight back, sometimes more, even after losing it all so quickly. Due to one using a diet that is fast, the body slows down the process of weight loss, making it harder to lose weight because of being subjected to a sudden weight loss program. Further into this write-up, we look into the list of fad diets in the market, that promise people instant weight loss, but mask the true nature of the diet's side effects.

How to Spot a Fad Diet

Spotting a fad diet is easy, by keeping in mind these following red flag indicators, even if these come under the best fad diets in the market.

• Doesn't include a diet plan that keeps in mind your lifestyle and food preferences.
• Scientific evidence is absent, and depends on testimonials by people who try it out.
• Doesn't tell you to check with your physician, or a doctor or even a dietitian.
• Promises weight loss of more than 2 pounds per week.
• Claims sound too good to be true.
• Makes you eat only a limited kind of food, or eliminates food groups in the diet.
• Doesn't suggest exercises or active lifestyle changes that you should make.
• Always includes some kind of supplement or product, to aid in weight loss.

Why Fad Diets Are Bad for You

The reasons of why fad diets are bad for you, are never speculated by the people who want to try out the diet. They get into it headlong, without giving it a second thought, ultimately suffering from the drawbacks that they initially ignored. So that is why it is important to first know why the diet is bad for you, and how it is better to go on a healthy, well-balanced diet plan.

• Diets claiming that they can turn your whole look around, by insisting that at the end of it you will look like a model of the cover in a magazine. People who are driven to lose weight fast, because of social issues and emotional meltdowns, look for the quickest means to get out of that state. When the diet works fast in the first stages, the effects start to die off, leaving you still feeling over weight and depressed. Due to this, people start to give up on the idea of a diet.
• People aren't aware of what the diet is doing to their bodies, as it depletes nutrients and vitamins from the body.
• People are promised an added element to weight loss like supplements or fat burners, to help lose weight faster than thought possible. People don't realize how this in turn can damage the body over time. The lack of stress, or the absence of this vital piece of information, which is to be active in order to speed up the calorie burning process, is non-existent in the diet plan.
• Fad diets claim to make you cut down on about 2 pounds of weight per week, which is not good for health, since the nutrients deplete from the body at a rapid rate. Eating disorders like anorexia and bulimia can develop, due to being over obsessed with losing weight, even after he/she reaches an all too skinny frame.

Fad Diet List

Covered here are some of the top fad diets that have plagued the market scene, promising people weight loss plans that are effective, but not highlighting health problems that come with it.

• Eat Subway and Lose Weight
• Cabbage Soup Diet
• Grapefruit Juice Diet
• Coconut Diet
• Peanut Butter Diet
• Lemonade Diet
• Master Cleanse Diet
• Salad Diet
• Fruit Diet
• Chocolate Diet
• Ice Cream Diet
• Chicken Soup Diet
• Candy Diet
• Atkins Diet
• Coffee Diet
• Metabolism Diet
• Low Carb Diet
• Miracle Diet
• Low Fat Diet
• Three Apples a Day Diet
• South Beach Diet
• Zone Diet
• Cookie Diet
• Liquid Diet
• Soup Diet
• Maple Syrup Diet
• Tuna Diet
• Brazilian Diet
• Acai Berry Diet
• Popcorn Diet
• Abs Diet
• Sacred Heart Diet
• Potato Chips Diet
• Blood Type Diet
• Apple Cider Vinegar Diet
• Beverly Hills Diet
• Scarsdale Diet
• HCG Diet
• 3 Day Diet
• Tapeworm Diet
• Negative Calorie Diet

These are popular fad diets that procure quick results. The list of fad diets go on and on, with new ones coming up as I type. Have a healthy tomorrow.

Fad Diets That Work

Fad diet is a term given to a set of diet programs that are used for short-term weight loss. Fad diet is a quick fix to lose weight temporarily. Today, fad diets have become popular means to reduce excess weight in a short time. Most fad diets suggest a dramatic decrease in calorie intake to achieve weight loss. Here are some fad diets that work to decrease weight. The fad diet listed below are gaining followers with each passing day.

Cabbage Soup Diet: Those who want to lose weight rapidly should go for cabbage soup diet. Cabbage, known for its fat burning properties, can certainly bring the necessary change in weight. This diet plan should be followed for a period of 7 days, and surprisingly one can lose as much as 10 pounds in a week. The cabbage diet is a test of endurance and willpower, as one has to consume 2 bowls of cabbage soup everyday along with other foods in small amounts. During this diet, one has to avoid alcohol, but can drink low-calorie fluids. Make sure that the cabbage soup is fat-free to get the desired result. This diet plan provides a quick solution to reduce 10 pounds in a week. Other than cabbage soup, one has to focus more on eating fruits and leafy vegetables. During the first 3 days, one should refrain from eating bananas and milk. To satiate thirst, one can also drink cranberry juice and unsweetened tea during the diet.

Cabbage Soup Diet Plan

FOOD ITEMS

Day 1

• Soup, all fruits except bananas.

Day 2

• Drink more soup. Eat all vegetables (cooked). Do not eat fruits, dry corn, peas and beans. Have large baked potato at dinner.

Day 3

• Cabbage soup. Eat all fruits and vegetables except potato and bananas.

Day 4

• Soup, fat-free milk, and 6-8 bananas.

Day 5

• Cabbage soup, vegetables, 5-6 tomatoes, 450 grams of meat (skinless grilled chicken or 10-20 oz. beef).

Day 6

• More cabbage soup, meat (skinless chicken or beef), and green leafy vegetables. Eat beef and vegetables as much as you want to satisfy your hunger.

Day 7

• Soup, brown rice, unsweetened juices, and vegetables.

1 Day Diet

Looking for a diet plan that can help you drop off 1 or 2 pounds in a day? If yes, go for one day diet plan that shows results in 24 hours itself. The 1 day diet plan cuts your calorie intake substantially, yet one does not experience any hunger pangs and moreover feels satisfied after meals. Although a low-calorie diet, it certainly does not starve your body and you won't experience any dip in energy levels.

Of course, considering that the diet plan helps to reduce up to 2 pounds in a day, one may be tempted to follow it for a week. However, this is not recommended as it can be detrimental to your health. Experts warn that following this diet plan for more than twice a week can take a toll on your overall well-being and family life. So, what to eat in this diet plan to successfully lose weight in a day? Well, it is discussed below:

• Breakfast - The first meal of the day in a 1 day diet plan supplies proteins in ample amounts. This is because, one has to eat one boiled egg at breakfast. As caffeine helps to reduce weight by suppressing appetite, you can also consume a cup of black coffee that contains only artificial sweeteners and nothing else. Complement your breakfast of egg and coffee with half a grapefruit.
• Snack - You can again have a light meal at 10.00am. Snack on crackers made from baked whole wheat. Triscuit crackers with some amount of cheese spread on it is a good option. Don't forget to have a cup of black coffee after munching on crackers.
• Lunch - Unlike breakfast or snack, you can now include vegetables and meat in your afternoon meal. Your lunch of 1 day diet plan consists of 3 half stalks of celery, tuna fish (1 can) and one cup of black coffee.
• Dinner - With dinner time approaching, you may wonder, "Can poultry products be included in this meal?" Yes of course but make sure they are lean cuts of meat, which means you got to eat skinless chicken (serving size should be approximately 3 ounces). As far as vegetables are concerned, you may eat 7-8 cauliflower florets.

Grape Fruit Diet: Grapefruit and weight loss go well together. Grapefruit is one of those foods that can help to burn fat. This fruit is rich in fat-burning enzymes and low in calories, which makes it ideal to include in a weight loss diet plan. Grapefruit diet, basically limits the dieter to consume only 800 calories per day. The diet also helps to regulate insulin levels, which is also good for diabetics. By following this diet, a person may lose 52 pounds in 2½ months. The diet plan of grapefruit that has been effective to lose weight is given below:

Grape Fruit Diet Plan

FOOD ITEMS

Breakfast

• Half grapefruit.

• Plain tea or coffee.

Lunch

• Half grapefruit and 2 eggs.

• Cucumber and tomato salad with vinegar, herbs and lemon dressing.

• A piece of dry melba toast with plain tea or water.

Dinner

• Half grapefruit.

• 4 to 6 ounces of chicken, beef or ham slices.

• Half a head of lettuce and a tomato with vinegar, lemon and herbs dressing.

• Plain water or tea.

Metabolism Diet: This diet involves low-calorie intake, and can influence weight loss in a healthy way. During this diet, the person is asked to eat certain foods that boost metabolism (the process in which food is converted into energy). This in turn helps to drop off extra pounds. Metabolism diet reduces calorie intake necessary to lose fat and muscles. This is a 7 day diet plan in which a person has to compulsorily drink a minimum of 4 glasses of water everyday. If followed properly, one can lose 2 - 3 pounds in the first 4 days itself.

Metabolism Diet Plan

Metabolism Diet Plan

Day 1

BREAKFAST

• Black coffee or tea with 1 - 2 packets of artificial sweeteners

LUNCH

• 2 hard boiled eggs
• 1 cup of cooked spinach

DINNER

• 1 lettuce and celery salad
• 16oz. steak

Day 2

BREAKFAST

• Black coffee or tea with 1 - 2 packets of artificial sweeteners

LUNCH

• Lettuce and celery salad
• 16oz. steak broiled or grilled

DINNER

• 8 - 10 oz. of lean ham

Day 3

BREAKFAST

• Black coffee or tea with 1 - 2 packets of artificial sweeteners

LUNCH

• 2 hard boiled eggs
• 1 cup of green beans
• 1 cup of tomatoes

DINNER

• 8 - 10 oz. of lean ham
• 2 cups of green bean and tomato salad

Day 4

BREAKFAST

• Tea with sugar substitute
• 1 water cracker

LUNCH

• 1 hard boiled egg
• 1 cup of raw carrots

DINNER

• 1 cup of regular yogurt
• 1 ounce of Mozzarella cheese
• 1 cup of fruit salad

Day 5

BREAKFAST

• Coffee or tea with sugar substitute
• 1 raw carrot and juice of 1 lemon

LUNCH

• A fried fish fillet (4 - 6 oz.)
• tomato salad

DINNER

• A 4-6 oz. steak
• broiled or grilled
• a green salad

Day 6

BREAKFAST

• Coffee or tea with sugar substitute

LUNCH

• 4 - 8 ounces of grilled or broiled skinless chicken

DINNER

• 2 hard boiled eggs
• 1 raw carrot

Day 7

BREAKFAST

• Tea with lemon

LUNCH

• 4 - 8 ounces of grilled or broiled steak
• 1½ cup of fruit salad

DINNER

• Regular, normal dinner

Atkins Diet: This low-carbohydrate diet designed by Dr. Robert Atkins is one of the best fad diets that work. However, people looking to quickly lose weight will be disappointed, as this diet is created to slow down weight loss gradually. Don't expect rapid weight loss with Atkins diet. As carbohydrates intake is considerably reduced in the Atkins diet, the body has to depend only upon fat to fulfill its energy needs. Thus, with Atkins diet, the body transforms into a fat burning machine. In other words, in a low-carbohydrate diet, the body expels more calories than normal. The diet recommends to eat right and healthy food, and restricts consumption of carbohydrates to not more than 20 grams per day. Dr Atkins believes that cutting down carbohydrates intake sufficiently is the key to decrease weight. According to the Atkins diet, one can eat regular-sized meals in sensible portions.

3 Day Diet: A very low-calorie diet, the 3 day diet is one the best fad diets that work fast to lose weight. People who followed it as instructed have lost 4-6 pounds in 3 days. The combination of foods recommended for 3 days stimulates the body to burn more fat in a short time.

3 Day Diet Plan

Day 1

BREAKFAST

• Black coffee or tea with sugar substitute
• 1 toast with 1 tablespoon of peanut butter
• ½ grapefruit or juice

LUNCH

• 1 toast, ½ cup of tuna
• and black coffee or tea with sugar substitute

DINNER

• 3 oz. chicken or any other lean meat
• 1 apple
• 1 cup of carrots
• 1 cup of green beans
• 1 cup of vanilla ice cream

Day 2

BREAKFAST

• Black coffee or tea with 1 - 2 packets of artificial sweeteners
• 1 egg
• ½ banana
• 1 toast

LUNCH

• 8 regular saltine crackers
• 1 cup of cottage cheese or tuna

DINNER

• 2 beef franks
• ½ cup of carrots
• 1 cup of broccoli or cabbage
• ½ banana
• ½ cup of regular vanilla ice cream

Day 3

BREAKFAST

• Black coffee with sugar substitute
• 1 oz. cheddar cheese
• 5 regular saltine crackers
• And an apple

LUNCH

• 1 boiled egg
• 1 toast
• black coffee or tea with sugar substitute

DINNER

• 1 cup of carrots
• 1 cup tuna
• 1 cup of cauliflower
• 1 cup of melon
• ½ cup of vanilla ice cream

Ice Cream Diet: This diet is a delicious remedy to solve weight problems. This diet gives one more reason to love ice creams. It has been found that eating ice creams can contribute to weight loss. In this diet plan, one can enjoy an ice cream daily, yet lose weight. Eating 3 to 4 scoops of ice cream everyday along with fruits, salads and homemade vegetable soup can only benefit in losing weight. For better results, a fat-free variety of ice cream would be a good option. A group of obese people who were kept on this diet lost around 4 - 5 pounds in 5 days.

Grape Diet: People who have adopted this grape diet program have reported weight loss. Besides losing weight, people also experienced increased energy, sense of well-being, and improved memory. The healing properties of grapes provide plenty of health benefits and can cure various ailments. This fat diet that works to detoxify the body is a bit difficult to follow, as one has to consume only grapes and water. One can eat any type of grapes, preferably grapes with seeds. The water if needed, should be taken 1 hour after consumption of grapes. It is possible to lose 4 - 5 pounds if the grape diet is followed for 5 days.

The Lemonade Diet: This is one of the fad diets that really work to eliminate unwanted pounds. It cleanses the body and makes the dieter feel healthier. The desire to eat fast food frequently is often the main cause behind weight gain. These fast food cravings will eventually vanish within a few days of implementing the diet. During this diet (7-10 days), drinking lemonade minimum 6 times in a day is advised. Drinking salted water early in the morning and tea at night stimulates bowel movement. Avoiding solid foods forms an integral part of this diet. People have reported significant loss of pounds after strictly implementing this diet. Lemonade diet can greatly reduce the risk of chronic diseases.

Fad Diets that Don't Work

Fad diets that don't work are those that are rich in fats and high in calorie count. Also, not following a fad diet as prescribed cannot help in any way to lose weight. Many people often do not stick to the recommended fad diet. As a result, the person is unable to lose weight quickly. On the contrary, the weight loss is gradual which does not serve the purpose.

Fad Diets and Weight Loss

One needs to understand that a fad diet is not a permanent solution to weight problems. Fad diets provide short-term benefits such as quick weight loss, but this diet approach is absolutely not suitable for long-term use. These weight loss diets continued for longer periods can cause severe health complications. Also, the dieter regains his original weight once he starts following his normal regular diet. Instead, switching over to a diet that is nutritious but low in calories as well as enjoyable can provide sustained weight loss. According to a recent report, a diet plan that cuts down food consumption to 1500 calories per day is capable enough to decrease weight. So a better way to lose weight is to follow a customized diet plan that gives long-lasting results.

One should consult a dietitian or a nutritionist before following any of the aforementioned fad diets that work. The dietitian may customize a fad diet plan that suits the dieter's health and needs in a better way.

Facts About Fad Diets

Diet and calorie have become the buzz words in the society. It is good that more and more people are becoming health conscious. Obesity has become a common concern worldwide but at the same time, more and more people are opting for fitness training. When people hear about some celebrities shedding their extra pounds in fifteen days, they start following that weight loss diet blindly. Young men and women seem to be crazy about fad diets as they love to flaunt their hour-glass shaped bodies.

What are Fad Diets?

Diets that promise excessive or rather, miraculous weight loss are known as fad diets. First of all they are very difficult to stay on. These diets are too restrictive as they are designed for quick weight loss. Actually, very few fad diets are based on scientific information, most of them are based on popularity. Such diets can lead to health complications. A fad diet like cabbage soup diet can work; but most others are unbalanced and unhealthy.

Fad Diets Facts

• Fad diets do not recommend increased physical activity as part of their plan and have no warning for those with diabetes or high blood pressure to seek medical advice before starting the diet.
• These diets generally recommend consumption of foods of just one particular food group, avoiding others. This is completely unhealthy. Proteins, fats and carbohydrates, all are essential to maintain your health.
• Following a fad diet may result in insomnia, fatigue, low blood pressure, kidney diseases, malnutrition, dehydration or diarrhea. Most of the followers of fad diets have reported to have gained weight after stopping the diet.
• Such diets can be called beneficial if with the initial quick weight loss, one gets motivated and hence, tries hard for weight loss enthusiastically. The person might then start consuming healthy food and willingly opt for lifestyle changes.
• Most fad diets aren't feasible as life-long eating plans even though they claim that they are easy to follow. A fad diet is followed to lose weight suddenly, in a short period of time. So actors, models may enjoy the benefits of these diets.
• Most popular fad diets being low fat, low carb diets, cannot help you stay satiated. The diets which ask you to replace meals with shakes or meal replacement bars will often leave you feeling too unsatisfied to maintain the diet for a long period of time.
• Dieters being overweight should not suddenly opt for starvation techniques for the sake of losing massive amounts of weight in a short period of time. The body needs some time to adapt to a certain diet and suddenly cutting it off its usual calorie intake is only going to make things worse.
• There is no magic pill for shedding those hard to lose pounds. Following a balanced diet, developing good eating habits, maintaining sleep patterns and regularly exercising can definitely help lose weight permanently. Most of the time, the diets that are designed to lose weight fast make a person deficient in necessary vitamins, minerals and proteins.

The above facts must have helped you understand fad diets pros and cons. What is the point of starting a diet if you won't be able to stay on the diet long enough to see results? I hope this article makes it clear that it isn't reasonable to expect miraculous weight loss that will last. Following a healthy diet, that not only keeps the pounds off but also provides the right balance of calories and nutrition, is essential to enjoy proper weight for your height and age. This, of course, requires a lifestyle change.

Facts about fad diets indicate that a fad diet, if followed for a long time, may lead to potential health hazards. For a safe, effective and long term weight loss, you should eat an appropriate number of calories from a balanced diet, rich in fresh fruits and vegetables, whole grains and fat-free dairy products. You should avoid nutrient-poor foods and be physically active at all times.

Does the 5:2 Diet Really Work?

The person behind popularizing the 5:2 diet plan, Dr. Michael Mosley, is a medical journalist and an ardent follower of this diet. He claims to have lost nearly 20 pounds in a week after starting off with this diet.

When there is a new diet in town, everybody seems to go all gaga over it. This is what has happened with the new 5:2 diet plan which has become one of the most popular fad diets this year. The best part is this simple-to-follow plan assures you a beach-ready body really fast. Also known as the fast diet, 5/2 diet, the Mosley diet or intermittent fasting, the 5:2 diet plan involves eating normally for five days a week while the rest of the days you are supposed to fast. By fasting, you do not have to starve. In fact, what it entails is, for the specified days, a person should restrict his/her calorie intake to less than 500 calories (600 calories for men). This form of intermittent fasting has garnered a favorable response from many people, especially those who have a problem sticking to a long-term diet plan.

The diet gained immense popularity after the documentary Eat, Fast & Live Longer featured on the BBC 2 television programHorizon. Along with writer Mimi Spencer, Mosley has provided a detailed overview of the diet plan and the science behind it in the book The Fast Diet: Lose Weight, Stay Healthy and Live Longer. In his book he explains how the diet works, the science behind it and the foods for the diet. He has drawn a lot of his theories from research on fasting by Dr Krista Varady in the United States and Dr Michelle Harvie in Britain. Before understanding whether the 5:2 works or not, it is important to take into account the science behind the diet.

How Does the 5:2 Diet Work?

Understanding the science behind intermittent fasting is the key to understanding how this diet really works. When we fast, the body derives energy from the glucose in the blood. Once the glucose in the blood is used up, the body takes it from the stored glucose also known as glycogen.

Once the glycogen reserves are used up by the body, the energy and glucose needed for everyday functioning is taken from the fat reserves. While this may make fasting look very attractive, but when done everyday it can push the body into starvation mode where instead of losing weight, the decreased calorie intake impacts the metabolism and results in muscle loss.

Therefore the 5:2 diet does not encourage starvation or severe calorie restriction, where the calorie intake is too less to lead a normal-healthy life. Instead the diet encourages eating "fewer calories" only on certain days. Although 500 to 600 calories is not much, you can get it from fiber-rich fruits, vegetables, grains. While proteins can be obtained from sources like eggs and lean meat. Oats porridge with cinnamon and nutmeg or a quinoa salad are some tasty yet healthy food options for this diet.

The following diet plan as suggested in the book for a woman (500 calories) includes:

Breakfast: 142 calories

• Half a tub cottage cheese 100 g
• One sliced pear 100 g
• One fresh fig 55 g

Dinner: 341 calories

• Sashimi made with 3-5 pieces salmon 100 g and tuna 100 g served with soy sauce, wasabi and ginger.
• 1 tangerine (mandarin)

Total for the day: 483 calories

Advantages of the 5:2 Diet

✔ Growth of New Brain Cells
The science behind the 5:2 diet is based on the feast and famine diet of early humans where there were days when these people would go without food. Mosley believed that this fasting led to the growth of new brain cells in the hippocampus due to the increased levels of protein called brain-derived neurotrophic factor, or BDNF. The hippocampus is the region of the brain that is responsible for memory. The new cell growth in the brain is further associated with memory improvement.

✔ Better Insulin Utilization
Apart from memory improvement, fasting and the excess of BDNF helps in mood improvement. It also helps the body utilize insulin better, by increasing insulin's effectiveness in storing glucose. This increased insulin sensitivity in turn reduces the risk of obesity, blood pressure, heart diseases and diabetes.

✔ Protection Against Cancer Cells
Fasting has also shown promise when it comes to fighting cancer. When the body has less food, normal cells go into a survival mode. Unlike cancer cells which keep multiplying rapidly, these healthy cells are forced into hibernation. This protects the cells from the cancer-causing cells, thus restricting the spread of cancer.

Downsides of the 5:2 Diet

✘ Hard to Follow
Not everyone can follow this diet, and one of the many criticisms is that it is very hard-to-follow. 600 or 500 calories is not much and it can leave you very hungry and grumpy for the two days that you need to fast.

✘ Limited Evidence of Effectiveness
Hunger pangs are often accompanied by irritability, sleep problems, anxiety and dehydration. Moreover, there is insufficient scientific research on human subjects that can attest the actual weight loss with this diet. Critics of the diet say that intermittent fasting may give the digestive system a rest but there is no significant weight loss.

✘ Slows Metabolism
Nutrition experts believe that when the calorie intake is reduced on fasting days the internal body alarm is set off and it slows down the metabolism. Moreover, most people tend to overeat on the days that one is allowed to eat. Instead of cutting down the calories for two days, it is therefore advisable to reduce the daily calorie consumption to match the basal metabolic rate.

Does it Work?

It depends on the person. For some it may work really well, bringing down not only their weight but also reducing the risk of complications like Type 2 diabetes and cholesterol in overweight individuals. However, there are others that get discouraged with this diet, mostly because of the difficulty of fasting. Although it is a fairly doable diet as compared to major starvation fad diets, sustaining it in the long run can be a challenge. Since there is hardly any evidence to back up the benefits or the long term effects, it is best to consult the doctor before embarking on the plan. This diet is not recommended for pregnant women, children or people with serious health concerns.

Instead of sticking to a new diet plan it is advisable to eat healthy. Reducing the daily calorie intake, eating healthy foods and exercising regularly has a far greater benefit than any diet plan. Weight loss is hardly a quick fix solution. In fact, it takes a lifelong change in the attitude and habits to stay healthy and fit.

3-Day Diet Plan - Three Day Tuna Diet

For those who are weight conscious or image conscious, an upcoming wedding or birthday or just a blind date triggers a mad rush to shed just those extra few pounds in order to look perfect. Today there is hardly anyone who doesn't want to look perfect and is unwilling to go that extra mile for the desired look. If that is what is bothering you, then the 3-day tuna diet is just the right choice for you. It is short-term, simple to follow and quite convenient. Since the diet plan includes tuna in most of the meals, it is also known as the three-day tuna diet plan.

The diet provides immediate results, though they are short-lived. It also promises body detoxification and lower cholesterol, but there is no scientific evidence to prove so. This diet is very popular among dieters and has also been associated with various institutions and health professionals, but no one has ever come forth to claim the plan. Hence, the origin of the diet plan is still unknown.

The 3-Day Tuna Diet in Brief

The 3-day diet first gained popularity somewhere around 1985. Although it is claimed that the diet works because of some chemical reaction of the foods incorporated in the diet, there is no scientific evidence for the same. Experts say that it is nothing but the low calorie intake for 3 days that helps one lose weight. The diet also fails to recommend any kind of exercise during the course of the diet. Hence, it is highly unlikely that a person would lose any fat after following this diet. The weight loss that is seen is nothing but water loss and that is why all the lost weight is almost immediately regained.

This diet is a good option if you want to achieve quick weight loss. However, one should ensure that he/she does not follow the diet for more than 3 days. If one wishes to follow the diet for a longer period, do take a break of 4 to 5 days before resumption. During the break, you can follow a healthy and low-calorie diet plan. This can be done by alternating the phases of dieting i.e., following the tuna diet for 3 days then following a well-balanced diet for the next 5 days and then going back to the 3 day tuna diet. However, this is discouraged by several nutritionists considering the side effects that this practice might lead to.

Foods Allowed in Tuna Diet

The main food included in this diet is tuna. Other diet foods include toast, fruits, black coffee, vegetable, ice cream, crackers, and cottage cheese. Low-fat peanut butter and sugar substitutes can also be used. The dieters are also allowed to consume all kinds of herbs, pepper, salt, vinegar, lemon, mustard, and sauces such as tomato sauce, ketchup, Worcestershire sauce, and soy sauce. It is essential that one consumes only those beverages that are listed in the diet or similar low-calorie beverages. The tuna diet plan stresses on drinking plenty of water. No other foods apart from these are allowed while following the diet plan.

3-Day Tuna Diet Sample Plan

Here is a 3-day tuna diet sample plan to help you out.

Day #1

Breakfast

• Black tea or coffee (with sugar substitute) or water
• Either juice or ⅓ grapefruit
• 1 slice toast (½ to 1 tbsp. low-fat peanut butter as spread)

Lunch

• 1 slice plain toast
• ½ cup tuna
• Water, diet soda or black tea or coffee (with sugar substitute)

Dinner

• 2-3 oz. lean meat (fish/chicken)
• 1 cup green beans
• 1 cup grated carrot
• 1 medium apple
• Water or black coffee or tea (with sugar substitute)

Day #2

Breakfast

• Black tea or coffee (with sugar substitute) or water
• 1 egg (omelet, hard-boiled or poached)
• 1 slice plain toast
• 1 banana

Lunch

• 1 cup tuna or cottage cheese
• 5 saltine crackers
• Water, diet soda or black tea or coffee (with sugar substitute)

Dinner

• 2 hot-dogs or 2 beef franks
• 1 cup cabbage or broccoli
• ½ cup grated or sliced carrot
• ½ cup sugar-free vanilla ice-cream
• Water or black coffee or tea (with sugar substitute)

Day #3

Breakfast

• Black tea or coffee (with sugar substitute) or water
• 5 saltine crackers
• 1 oz. cheddar cheese
• 1 apple

Lunch

• 1 hard-boiled egg with 1 slice plain toast
• Water, diet soda or black tea or coffee (with sugar substitute)

Dinner

• 1 cup tuna
• 1 cup cauliflower
• 1 cup carrots
• 1 cup melon
• ½ cup sugar-free vanilla ice-cream
• Water or black coffee or tea (with sugar substitute)

Food Substitutes

The 3-day tuna diet is supposed to be followed in exactly the same way that it has been designed. No variations are allowed in the plan. But the following food items can be substituted.

Food	Substitute
Tuna	Cottage Cheese
Grapefruit	Orange
Broccoli	Cauliflower
Ice-cream	Yogurt
Carrot	Beetroot
Meat/Egg	Tofu
Crackers	Toast

You should keep in mind that you can follow the 3-day diet only once a week. The efficacy of this diet plan in the long run will depend on the diet you follow once you are off the tuna diet. If you feast on high calorie food later, then you are more likely to regain all the lost weight. For a long-lasting and healthy weight loss, there is nothing better than following a well-balanced diet plan and exercising regularly.

Low Calorie Vegetarian Recipes

There is often a misconception that vegetarian recipes are all low in calories. While many vegetarian recipes are indeed low calorie, however, adding dairy products like cheese, or using seeds, nuts and oils can increase the amount of calories substantially.

And neither does 'low calorie vegetarian recipes' have to be synonymous with tasteless and unappetizing food. In fact, there are such fabulously wide varieties in low calorie vegetarian recipes that it will keep you engrossed in cooking, just trying out the ingredients and the flavors. There are several cultures around the world where the traditional cuisine remains largely vegetarian, which can be a source of inspiration for creating low calorie vegetarian recipes.

Given below are some delicious low calorie vegetarian recipes for you to try out:

Ratatouille

1 medium-sized eggplant, cut into cubes
2 zucchini, cut into halves lengthwise, and then halved once again, and then sliced across
1 medium-sized onion, cut like the zucchini
1 red or green pepper
3 cloves of garlic cloves, peeled and crushed
2 cans of tomatoes, diced
1 tbsp tomato paste
1 tbsp olive oil
1 cup parsley, finely chopped, or a mixture of basil, thyme, parsley and oregano
fresh chili, a small amount, to taste

Take a large pot and heat the oil in it. Put in the onions and stir-fry until it softens. Then, add the garlic and cook for about a minute. Next, add the rest of the ingredients, except for the tomatoes, which should be added last. Cover the pot and allow it to simmer for about 20 to 30 minutes.

Top it with grated Parmesan cheese and serve it with rice or pasta.

Tofu Burgers

500g of tofu, finely chopped
1/2 cup of flour, whole wheat
3 tbsp miso paste
2 tbsp vegetable bouillon powder
black pepper, ground, according to taste
2 tbsp soy sauce
1/4 cup sesame seeds
1 small-sized potato, peeled and grated
1 garlic clove, crushed
1 small onion, finely chopped

Put all the ingredients in a bowl and mix them all well. Shape it into burgers and place them on a lightly oiled baking sheet and bake at 375 degrees F or 175 degrees C for about 15 to 20 minutes, turning them once.

This can be served with stir-fried vegetables.

Pasta Salad

300g of cooked pasta, farfalle, penne, or fusilli
150g sun dried tomatoes, soaked until they are soft, and chopped into halves
1 avocado, with the seed removed, and chopped into cubes (sprinkle with lemon juice to prevent browning
1 bunch of spinach, large leafed
1/4 cup black olives
1/4 cup olive oil
pepper, freshly ground

Mix all the ingredients in a large bowl and serve. You could use mustard, lemon juice, and yogurt, instead of the olive oil, for a change in the taste.

Cheesy Spinach Filo

500g spinach, frozen
150g pecorino cheese, grated
150g ricotta cheese
1 bunch of oregano, fresh
2 garlic cloves, minced
1 lemon rind, grated finely
6 sheets of filo pastry
olive oil spray can

Begin by preheating the oven to 200 degrees C. Line a large sized oven tray with baking paper. Thaw out the spinach, squeezing out the excess water. Take a large bowl and excepting for the last two ingredients, combine the rest in it. Spray the olive oil on the filo sheets. Then, put two sheets side by side, with one overlapping the other slightly. Spread one-third of the mixture on the filo, taking care to leave about 2 cm of space at one of the edges, and then roll it into a tube. Repeat the process until you get three tubes.. Place these tubes on the baking sheet and plait them together. Press the ends until they close and then spray some olive oil. Put it in the oven and bake for about 25 to 30 minutes. This can be served with roasted vegetables or salad.

Walnut and Carrot Loaf

1 cup dried dates
½ cup brown sugar
1 tsp bicarbonate of soda
1 cup water
1 cup grated carrot
½ cup walnuts
1 ½ cups flour, self-raising, whole meal

Put the dates, sugar, bicarbonate of soda, and water in a bowl, and allow it to come to a boil, and then let it simmer for about 5 minutes. Then cool it down.

Preheat the oven to 355 degrees F, or 180 degrees C. Add the flour, walnuts and carrot into the boiled mixture, stirring it in well. Then put it into a greased loaf tin, place it in the oven and bake for about 40 minutes. Turn the loaf out and allow it to cool before slicing it.

Low Calorie Recipes for Two

For a calorie and health conscious person, every morsel counts. So, when you are deciding upon a menu that just involves two people; friends or family, make an extra effort to keep it healthy and low cal. Low calorie snacks should not exceed more than 40 calories, whereas, meals and main courses not more than 120 calories. Although, it is difficult to cook with an exact measure, one can work around it by limiting the quantity of the servings. Trust me, it won't go unappreciated.

Broccoli with Onions and Pine Nuts

Ingredients

• Broccoli florets, 4 cups
• Chopped onion, 1 cup
• Extra-virgin olive oil, 2 tsp
• Balsamic vinegar, 1 tsp
• Pine nuts, 3 tbsp
• Salt and pepper, to taste

Roast pine nuts in a dry skillet, until lightly browned and fragrant. Set aside to cool. Steam broccoli and set aside. Heat olive oil in a pan, add onion and salt, cook until soft and golden brown. In a large salad bowl, toss together broccoli, pine nuts, onion, vinegar and pepper. Serve immediately.

Country Italian Soup

Ingredients

• Vegetable stock, 2 cups
• Medium-sized carrot, 1
• Celery, 1 stick
• Small leek, 1
• Courgettes, 1
• Garlic, 2 cloves
• Chopped tomatoes, 3 tbsp
• Fresh basil leaves, 5
• Dried spaghetti, ¼ ounce

In a large sauce pan, heat vegetable stock over medium heat, add in sliced carrots, celery, leek and courgettes, and chopped garlic. Once the soup comes to a boil, break spaghetti into small pieces and add it to the soup with basil leaves. Pour the soup in bowls, and serve hot.

Lemon and Dill Chicken

Ingredients

• Skinless chicken breasts, 2
• Chicken broth, ½ cup
• Chopped fresh dill, 1 tbsp
• Finely chopped onion, 2 tbsp
• Extra-virgin olive oil, 1 tsp
• Flour, 1 tsp
• Chopped garlic, 1 clove
• Lemon juice, 1 tsp
• Salt and freshly ground pepper, to taste

Season chicken breasts with salt and pepper. Heat ½ tsp olive oil in a large skillet, and add the chicken. Sear both sides, until well browned. Transfer it on a foil, and place foil on a plate. In the same skillet, heat the remaining oil, add onion and garlic, and cook for a minute. In a cup, add lemon juice and flour, whisk it, adding dill to it. Add the whisked broth to the pan, reduce heat and continue stirring until slightly thickened. Add chicken to this thickened sauce, and let it simmer, until the chicken is cooked thoroughly. Transfer the chicken to a serving plate, and season with salt and pepper.

Pasta with Peppers and Capers

Ingredients

• Crushed red pepper, to taste
• Roasted red peppers, 8 ounce jar
• Crumbled feta cheese, 2 tbsp
• Chopped garlic, 2 cloves
• Whole-wheat spaghetti, 4 ounces
• Drained and rinsed capers, 1 tbsp
• Extra-virgin olive oil, 1 tbsp
• Salt and freshly ground pepper, to taste

Cook pasta in boiling salted water, until just tender. Heat oil in a nonstick skillet, add garlic and crushed red pepper. Stir and cook, until fragrant. Remove from heat, and add roasted red peppers and capers. Stir well. Reserve a couple of spoon of the pasta-cooking water. Add the drained pasta to the pan. Heat the pan again, add the reserved pasta-cooking water, bring it a boil, and let simmer for a minute. Transfer in a serving bowl, and garnish with crumbled feta cheese. Serve hot.

Green Grapes with Cheese and Honey

Ingredients

• Low calorie crumbled cheese, 1 ounce
• Fresh green grapes, 1 cup
• Finely chopped basil leaves, 2-3
• Honey, 1 tsp
• Extra-virgin olive oil, ½ tsp
• Freshly ground pepper, to taste

This is one of the easy low calorie dessert recipes; cut grapes half lengthwise, and transfer to a large dessert bowl. In a small bowl, add crumbled cheese, oil and honey. Sprinkle it all over the grapes and garnish with basil.

Food can be a whole lot of fun if you can get innovative with it. Every meal that you cook can be altered to suit your serving portion and calorie requirement. So go, enjoy good food with good company and don't worry about the health factor.

1800 Calorie Diabetic Diet Plan

Diabetes is a very serious health disorder that changes the lifestyle of a person. Insulin is a hormone that helps the body cells to absorb the glucose produced in the body. This glucose is used to generate energy required for daily activities. In diabetic patients, the body does not produce enough amount of insulin or does not produce insulin at all and hence, leads to accumulation of glucose in the blood. This causes a number of health problems and it is necessary to control the blood sugar level.

1800 Calorie Diet Plan for Diabetics

Diabetics need to give special attention to their diet, because they need to control their weight by reducing the intake of carbohydrates and fats. 1800 calorie diabetic diet plan is specially designed for diabetics, where the calorie intake is restricted to 1800 calories a day. It is one of the most effective diabetic diet plans, and helps diabetic people to reduce their calories. Even many dietitians and physicians refer such a diet plan to diabetic patients. This diet plan is designed according to the food pyramid. 1500 calorie diabetic diet plan and 1200 calorie diabetic diet plan, are two more such diet plans, where the calorie intake is restricted to 1500 calories/day and 1200 calories/day respectively.

Carbohydrates are the main source of glucose in our body. So, restricting carbohydrate intake does not mean completely avoiding carbohydrates. In fact, half of the calories gained by following the 1800 calorie diabetic diet plan, comes from carbohydrates and remaining comes from proteins and fats. However, you need to keep a count on carbohydrate intake. Before starting with this diet plan, you should be aware of the calories that various food items contain. Beans, chicken, beef are rich sources of proteins and contain 200 calories/serving. Potatoes, pastas and whole grain bread that are starch sources, contain 80 calories/serving. Fruits have approximately 60 calories/serving, while raw vegetables have 25 calories for one cup serving and cooked/boiled vegetables have 25 calories for half cup serving. A proper selection of the food for your diet plan will definitely succeed you in controlling the blood sugar level. Eat foods that have low glycemic index. Do not cut down your meals and have regular three meals a day, along with 2-3 snacks in between the meals. Count on the calories as you eat your food and see, that it does not exceed 1800 calories. Just a proper diet plan is not enough for controlling your blood sugar level. You also need to exercise at the same time. You should exercise for at least 30 minutes every day. Walking exercise is the best exercise one can follow for burning calories. Exercise will not only help you control your blood sugar level but also help to avoid other health problems like high blood pressure and heart related problems.

Sample 1800 Calorie Diet Plan for Diabetes

For successful control of blood sugar level with the help of 1800 calorie diabetic diet plan, a proper planning of the food items to be consumed, is necessary. Here is a sample diet plan for a day that can help you design your own 1800 calorie diet plan.

Breakfast

Food Items	Calories
Cantaloupe (1 slice)	65
Whole grain toast (1) along with margarine (1 tbsp)	130
Boiled eggs (2)	150

Morning Snack

Food Items	Calories
Apple	81
Yogurt (low fat)	50

Lunch

Food Items	Calories
Green salad that includes cucumbers, carrots, etc	100
Vinegar with olive oil (1 tbsp)	119
Chicken sliced breast (½, not roasted)	143

Afternoon Snack

Food Items	Calories
Almonds (12)	100
A cup of coffee	5

Dinner

Food Items	Calories
Broiled salmon with lemon (4 oz)	371
Cooked rice (1 cup)	166
Asparagus (steamed)	31
Yams (baked/boiled)	158

Snack After Dinner
Now, you are left with approximately 126 calories for snack after dinner. You can consume any low fat, low glycemic index food items or snacks that will complete your 1800 calorie diet plan. Ensure that you drink enough water (8 glasses every day) during the diet plan.

So, if you are suffering from diabetes, then follow a 1800 calorie diet plan using diabetic diet recipes. Please consult your dietitian and physician before starting this diet plan, because every person has different nutritional needs and hence the diet plan differs from person to person.