Jack Challem
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 Rice cakes, a staple for many dieters, have a glycemic index ranking of 110, which is 10 percent higher than pure glucose. Baked potatoes, another favorite food of dieters, are almost as bad. When dieters feel hungry most of the time, it's often because they're eating too many high-glycemic foods, which creates a blood-sugar roller coaster.
Some foods have extremely low rankings in the glycemic index and the glycemic load, meaning they have a negligible effect on blood-sugar levels. Broccoli has no effect, so it ranks as zero on both the glycemic index and the glycemic load. |
Dr. Steven R. Gundry
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 The bad news for high-fat dieters is that only a diet comprising 15 percent fat (not 5 percent and not 30 percent) and the rest as protein and carbohydrates completely prevents the rise of ghrelin in humans.6 This finding agrees with those found in the only registry of long-term successful dieters (those who have kept weight off for more than three years). Almost all of these folks, including me, transitioned to a relatively low-fat diet, regardless of their initial weight-loss strategy. |
Jack Challem
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| Baked potatoes, another favorite food of dieters, are almost as bad. When dieters feel hungry most of the time, it's often because they're eating too many high-glycemic foods, which creates a blood-sugar roller coaster.
Some foods have extremely low rankings in the glycemic index and the glycemic load, meaning they have a negligible effect on blood-sugar levels. Broccoli has no effect, so it ranks as zero on both the glycemic index and the glycemic load. Peanuts have a low ranking on the glycemic index and have almost no effect on glycemic load. |
Ann M. Coulston and Carol J. Boushey
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 After controlling for baseline BMI values, the hazard for obesity onset over the 4-year study period was 324% greater for baseline dieters than for baseline nondieters. For each unit increase on the restraint scale, there was a corresponding 192% increase in the hazard for obesity onset [225].
These findings suggest that for some individuals self-reported dieting may be associated with a higher energy intake, and not a lower energy intake as intended. |
Lester A. Mitscher and Victoria Toews
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 Additionally, the extra levels of unabsorbed carbohydrates in the stool can benefit dieters by bulking the stools and helping to prevent constipation, a common complaint of dieters.
Although the body of literature is small for green tea as a diet aid, preliminary studies are promising. Reporting in the journal Agricultural & Biological Chemistry, scientists at the Food Research Laboratories of Mitsui Norin Co. in Shizuoka, Japan, indicated that polyphenols extracted from green tea inhibit the activity of amylase at much lower dosages than that found in just one cup of green tea. |
Gary Null and Amy McDonald
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 Both alcoholics and chronic dieters often have depressive tendencies. Alcoholics often suffer from symptoms of low mood. Although alcohol may appear at first as a stimulant and mood enhancer, it is in fact a depressant and substantially decreases the ability of the body to extract nutrients from the food we eat. dieters tend to eat very few B-complex-containing foods, and they often suffer from depression as well.
Dr. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 The 39 subjects who remained in the study lost about 10 percent of their body weight, but the low-GL dieters had smaller decreases in their resting energy expenditure than the low-fat dieters—meaning their metabolism didn't slow as much. They also reported less hunger.
In addition, Dr. Ludwig conducted another experiment in which rats were fed a diet consisting of 69 percent carbohydrates, and those fed a high-glycemic diet had 71 percent more body fat and 8 percent less lean muscle mass than rats on a low-GI diet. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| One of the big reason why the Atkins diet is so attractive to dieters who have tried unsuccessfully to lose weight on low-fat, low-calorie diets is that while on the Atkins program dieters can eat as many calories as desired from protein and fat, as long as carbohydrate consumption is restricted. As a result, many Atkins dieters are spared the feelings of hunger and deprivation that accompany other weight loss regimens. However, we simply do not agree that such a diet is conducive to long-term good health. |
Jack Challem
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| Baked potatoes, another favorite food of dieters, are almost as bad. When dieters feel hungry most of the time, it's often because they're eating too many high-glycemic foods, which creates a blood-sugar roller coaster.
Some foods have extremely low rankings in the glycemic index and the glycemic load, meaning they have a negligible effect on blood-sugar levels. Broccoli has no effect, so it ranks as zero on both the glycemic index and the glycemic load. Peanuts have a low ranking on the glycemic index and have almost no effect on glycemic load. |
Dr. Steven R. Gundry
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| This finding agrees with those found in the only registry of long-term successful dieters (those who have kept weight off for more than three years). Almost all of these folks, including me, transitioned to a relatively low-fat diet, regardless of their initial weight-loss strategy.
PUTTING IT ALL TOGETHER
So, it's time again to slowly evolve your habits: decrease the density of the food and increase the volume of calorie-sparse food you eat so that it speeds through your system, turns off the hunger switch, and lowers your metabolism. |
| In fact, studies of Atkins dieters show that up to 50 percent of the weight loss in the first six months of these diets is muscle.3 Yikes! After all you've learned about the importance of muscle mass and what it tells our genetic computer program about whether or not you should be kept around, that's the last thing you need. Moreover, since muscles burn calories, if you lose muscle while trimming pounds, no wonder you regain them so rapidly after you stop dieting. |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
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 Stomach-related bad breath is actually fairly uncommon, but halitosis is reaching epidemic proportions among some dieters. It can, in fact, be a telltale sign that someone is on the Atkins diet or another low-carbohydrate, high-fat, high-protein diet. In fact, as many as two-thirds of people on these diets suffer from bad breath, so they may lose friends as well as weight. Their stinky breath is actually a sign that their body is breaking down fat into ketones and going into a condition called ketosis (elevated levels of ketones). |
The Editors of FC&A
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| Atkins dieters saw their levels of dangerous VLDL (very low-density lipoprotein) cholesterol decrease by 49 percent while their levels of protective HDL cholesterol shot up 8 percent. Compare that with the low-fat dieters who had just a 17-percent decrease in VLDL and a mere 1-percent boost in HDL.
Before you rush out for a fatty steak dinner, remember this is only one small study. Talk with your doctor before drastically changing your diet. |
Dr. Steven R. Gundry
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| That's why most high-fat/high-protein dieters get a headachy feeling for a few days in the initial phase as the brain acclimates to burning fat for energy. You may get the same feeling in the first few days of the Teardown phase.
But here's what you didn't know: since your brain is never happy with this circumstance, it's constantly transmitting chemical distress signals asking for glucose. Your body responds initially by liberating your residual sugar stores, known as glycogen, from your muscles and liver. |
Andreas Moritz
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 According to research at the University of Washington, drinking just one glass of water shut down midnight hunger for almost 100 percent of the dieters involved in the study.
• Slight dehydration will slow down your metabolism by 3 percent.
• Not drinking enough water is the #1 cause of daytime fatigue.
• Research indicates that 8-10 glasses of water a day could significantly ease joint and back pain for up to 80 percent of sufferers. |
Craig Pepin-Donat
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 Founded by a pioneering Duke University physician in 1939, the Rice Diet Program has been helping dieters lose weight quickly, successfully, and permanently. Now, this world-renowned, medically approved weight-loss method can help everyone across the world — and not just those who travel to Durham, North Carolina.
Younger Next Year: A Guide to Living Like 50 Until You're 80 and Beyond
Chris Crowley and Dr. Henry S. Lodge ISBN: 0761134239
Description: Highly recommended for anyone interested in improving with age. Written by Dr. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 You can expect to see steady and continued weight loss on the FlexPlan. Most dieters continue to lose 1 to 3 pounds a week on the FlexPlan.
The SuperFoodsRx Diet FlexPlan is not a quick hello and good-bye. Unlike most diets that abandon you after a period of time or after you reached a certain weight, the FlexPlan will be your eating style forever. And that's a good thing! First of all, you already know the drill. If you've completed at least 2 weeks on the SlimDown and maybe more, you know the basic tenets of the FlexPlan. |
Craig Pepin-Donat
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| Desperate dieters still follow the Cabbage Soup Diet or the Grapefruit Diet. Others join Weight Watchers, Nutrisystem® and Jenny Craig®, each of which tries to convince you that you need their food menus to succeed. Slimfast would have you believe that replacing meals with shakes is the answer.
These diets have two things in common. Not one of them has a magic formula for success and none of them will provide sustained results. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| Then, during the Premaintenance and Maintenance phases, dieters determine the level of carbohydrate consumption that allows them to maintain their weight. To prevent regaining the weight lost, dieters must stick to this level of carbohydrate consumption, perhaps for the rest of their lives.
While we agree with the underlying principle of the Atkins Diet—that a diet high in sugar and refined carbohydrates causes weight gain and ultimately leads to obesity—we disagree with the solution. |
Bottom Line Health
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| Have nutritious food available. dieters often fail because of poor planning. Stock your refrigerator and pantry with sensible choices. Don't keep cookies, ice cream, potato chips or other unhealthy temptations in the house.
Myth 3: You can lose weight through exercise alone. Regular exercise is very important for weight loss—but it is almost impossible to lose weight through exercise alone.
Reality: It takes a lot of exercise to burn off enough calories to lose weight. |
Craig Pepin-Donat
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| Dieters in search of the magic formula for success are faced with an overabundance of diets and weight loss books, none of which offer the real life changing solutions required for long-term improvements to your health. You could waste years jumping back and forth between all of the diet deceptions. Each has a unique marketing hook to make you believe it offers the ultimate solution.
The Atkins diet claims the answer is in restricting carbohydrate intake so your body will be forced to burn fat as fuel instead of glucose and stored glycogen. |
| While caffeine is a mild diuretic (what a lot of dieters use to get rid of that extra water weight), it is also a cardiac stimulant that gives you a boost of energy. An addictive substance, it stimulates your brain in the same way cocaine and heroin do.25 If you ever pulled an all-nighter in college, you were probably drinking coffee (approximately 100 mg of caffeine per cup) or Mountain Dew® (55 mg per 12-ounce can) or taking No Doz® (100 mg per tablet). So, you probably also know what a caffeine buzz feels like. |
| Janet Starr Hull ISBN: 0882821644
Book Description: Millions of dieters using chemical sweeteners will be shocked by firefighter Janet Starr Hull's story. Diagnosed with a deadly case of Grave's Disease after she collapsed on the job, Hull was told she would die. Searching for the cause of her illness, Hull discovered that the chemical sweetener aspartame found in Nutrasweet was to blame.
The Hundred Year Lie: How Food and Medicine Are Destroying Our Health www.hundredyearlie. |
Jonny Bowden, Ph.D., C.N.S.
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 One study compared two groups of dieters eating the same number of calories; one group ate 520 of their calories from almonds and lost more weight. Preliminary research is indicating that almond cell walls may partially limit the amount of dietary fat available for digestion or absorption, so it's possible that a small portion of the calories from almonds are not fully absorbed. In any case, research is quite clear that replacing a given amount of calories in the diet with an equal number of calories from almonds does not equal weight gain. |
Dan Buettner
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 You can get a diet to work for about 6 months, and then about 90 percent of all dieters run out of gas." Even the best programs are effective in the long run for only a small percentage of participants.
A secret to eating right for the long run is emulating the environment and habits of the world's longest-lived people. Dr. Brian Wansink, author of Mindless Eating, is conducting perhaps the most innovative research on what makes us eat the way we do. As Okinawan elders instinctively know, the amount of food we eat is less a function of feeling full and more a matter of what's around us. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Hold the Stuffing: Low-Glycemic Diet May Help Keep Weight Off: dieters Have Higher Metabolism, Feel Less Hungry," Press release, November 23, 2004. http:// www.childrenshospital.org/cfapps/CHdeptPagePressDisplay.cfm?Dept=Press%20Room&PageNbr =125&ParentPage=l.
CNN. "Janklow Takes the Stand in His Defense: Says He Remembers Nothing about Fatal Crash,"
December 6, 2003. http://www.cnn.com/2003/LAW/12/06/janklow.trial.ap/index.html. -. "Law Center: Janklow to Quit After Manslaughter Verdict: South Dakota Congressman Facing
Jail Term," December 10, 2003. http://www.cnn. |
| The legacy of the trend is that for many dieters, low carb still plays a substantial role."
Whether or not carb-restricted diets work (and upwards of 23 studies indicate they do, at least over the short term), the trend has had far-reaching implications. Before he died in 2003, Robert C. Atkins, M.D., was one of the more outspoken physicians to alert the public to the dangers of inferior, fiber-stripped carbohydrates and sugars.
Although the late diet doctor is, of course, best known for launching his much-criticized or much-lauded (depending upon with whom you're talking) low-carb diet, Dr. |
Gabriel Cousens
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 One glass of water at bedtime can shut down midnight hunger pangs for close to 100 percent of dieters. This both treats the dehydration and gets to the cause of excess appetite, or mistaking the thirst mechanism for hunger. The disruption of the metabolic system in the body is so significant when we become dehydrated that even with mild dehydration, the metabolism will slow down as much as 3 percent. Dehydration is probably the number one trigger of fatigue in the daytime. |
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