3 Celebrity Approved Weight Loss Programs
Mediterranean Diet Plan
The Mediterranean diet plan consists of a lot of fruits and vegetables, fish and poultry, beans and nuts as well as olive oil. The Mediterranean diet plan is not just about eating the right food but also involves regular exercise and trimming on how much you consume by sharing meals with others like a family. The Mediterranean diet plan is one of the most sought-after healthy diet plans in the world and works best for weight loss if you can adhere to it for more than 6 months.
So how do I begin the Mediterranean diet plan? Here’s what the Mediterranean diet plan is essentially all about:
Fill up your stomach with lots of antioxidant-rich fruits and vegetables such as strawberries, blueberries, bananas, and leafy greens, which are all vital for promoting a healthy heart. For instance, you can concoct a fruity smoothie by blending mixed berries with low-fat yogurt for that delicious, yet healthy dessert.
Get plenty of omega-3 fatty acids and that means adding fish or other seafood to your diet plan at least twice a week. The best option to prepare a healthy seafood meal is to broil, grill or sauté the seafood in either olive or extra-virgin olive oil while cooking. If you need to boost the flavour, go for herbs and spices such as basil, oregano, garlic and thyme for a healthier choice.
When it comes to nuts, you can serve as almonds and walnuts easily by adding them to a bowl of oatmeal for breakfast. Nuts are rich in antioxidants and also make you feel full for hours. However, go easy on the nuts by having not more than 50g of nuts each day as they are high in calories.
Beans are an excellent source of fibre, vitamins and minerals. Some of the healthy beans you can add to your diet are black, red and kidney beans. Since beans are versatile foods, you can simply add them to a salad along with cherry tomatoes, cucumbers, capsicum, lemon juice, olive oil as well as chopped mint and parsley. Alternatively, you can add the beans into a soup such as minestrone to make a hearty meal consisting of mixed vegetables such as carrots, celery stalks and tomatoes with some lentils and herbs like bay leaves.
Consume poultry such as chicken and turkey, as well as eggs, in small portions.
You may be excited to know that alcohol can be part of a weight loss program! Not all or any alcohol that is; only red wine is part of the Mediterranean diet plan. Moderation is the key – the general rule of thumb would be one glass of wine for women and two glasses for men.
The Biggest Loser Diet Plan
If The Biggest Loser Diet Plan sounds familiar to you, it is because it is based on the TV’s hit reality show, The Biggest Loser. You can lose weight effectively and efficiently like how the contestants did minus the public scrutiny and berating by the trainers. To help you get started, here is what you should do:
Keep in mind that the Biggest Loser diet plan involves a lot of commitment. What you can do at home is to follow the show’s “4-3-2-1 Pyramid” diet plan, which means four servings of fruits and vegetables, three servings of lean protein (e.g. fish, white meat poultry, turkey, beef and soy food), two servings of whole grains and one serving of healthy fat equivalent to 200 calories (e.g. avocados, olive oil, nuts and seeds) every day.
A general rule of thumb is to consume between 1,050 and 2,100 calories, the exact amount depends on how much you weigh. Keep track of your calorie counts accurately by using one of the many available fitness apps available for download on your smartphone. It might sound troublesome but it will be helpful if you bought food scales and measuring cups to know the correct serving sizes you should be consuming every day.
The “4-3-2-1 Pyramid” diet plan is not only limited to eating a balanced meal but also involves committing to regular exercise. 200-300 minutes of a calories-burning cardio workout is recommended at least three times a week. You don’t have to do any gruelling exercises, simply ones such as speed-walking, running, jogging or swimming suffices in helping you burn calories.
Also as part of the diet plan, drink at least 6-8 glasses of water a day and ditch caffeine-based drinks such as coffee.
Atkins Diet Plan
First introduced by Dr. Robert Atkins in his book, Dr. Atkins’ Diet Revolution in 1972, the Atkins diet plan is later updated with Dr. Atkins’ New Revolution in 2002 and continued with The New Atkins for a New You in 2010 and The New Atkins for a New You Cookbook in 2011. Whichever versions you might hear or come across, the general idea behind the Atkins diet plan is to significantly reduce intake on carb-heavy foods such as bread and potatoes while encouraging a high-protein diet.
The first phase of the Atkins diet plan is called “induction”. The rule is that you should eat no more than 20g of carbohydrates per day. Stay away from pasta, bread, grains, fruits of any kind, starchy vegetables like potatoes and corns, nuts, seeds or beans in favour of beef, chicken, fish, shellfish, eggs and salad greens. You must also refrain from drinking alcohol and caffeine. A minimum requirement of two weeks should be fulfilled for the induction phase, although you can extend the duration if you want to shed more weight.
The second phase of the Atkins diet plan is called “ongoing weight loss”. From here, you start to add more vegetables, seeds, nuts, fruits and whole grains slowly into your diet. You are allowed to increase your carbs up to 25g per day, followed 30g of carb by the second week, 35g of carbs by the third week and so on until your body stops losing weight. You just need to maintain 5g of carbs every week.
The third phase of the Atkins diet plan is called “pre-maintenance”. Here, you can increase your carb intake by 10g every week as long as you continue shedding the weight off.
The fourth and final phase is called “lifetime maintenance” which allows you to eat more food as long as you limit the amount of carbohydrates and still continue keeping your weight down.
Before you undergo the Atkins diet plan, make sure you check with your doctor, especially if you have any heart diseases. Those who suffered from severe kidney disease are not recommended to start this diet plan.