Tag: Plans

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The Winning Recipes Behind Six Pack Abs Diet Meal Plans

Six pack abs diet meal plans can be the most indulging from all the diet plans. It adds two in-between snacks in a three-meal daily plan, resulting to six meals per day. The increased number of meals is done to provide more protein and minerals to the abdomen that will support muscle mass. Scientific studies also prove that more meals have better energy balance, greater fat loss, and improved body mass, power, and endurance.

An effective abs diet meal plan focuses in incorporating a handful of food types in the daily meal. These food types are known as powerfoods, and can be easily remembered by the mnemonics ABS DIET POWER.

• A – almonds and other nuts
• B – beans and legumes
• S – spinach and green vegetables
• D – dairy products that are low-fat or fat-free
• I – instant oatmeal that are unsweetened and unflavored
• E – eggs
• T – turkey and lean meats
• P – peanut butter
• O – olive oil
• W – whole-grained breads and cereals
• E – extra protein powder
• R – raspberries or any other berries

Listed below are some recipes for the abdominal diet.

Power Smoothie
Nutritional Information per Serving: 220 cal, 12g protein, 29g carbohydrates, 4g fat, 3g fiber, 118mg sodium
Number of Powerfoods: 4
Ingredients – yields 2 servings:

• 1 cup milk
• 2 tablespoons of low-fat yogurt
• 3/4 cups of oatmeal cooked in water
• 2 tablespoons peanut butter
• 2 teaspoons protein powder
• Ice cubes

Procedure:

This requires minimal preparation because all ingredients will only be mixed in a food processor until a smoothie-like mixture is achieved.

Macho Meatballs
Nutritional Information per Serving: 569 cal, 38g protein, 65g carbohydrates, 19g fat, 10g fiber, 1,341mg sodium
Number of Powerfoods: 3
Ingredients – yields 4 servings:

• 1 pound of extra-lean ground beef
• 1/2 cup salted cracker
• 1 large onion, diced
• 1 garlic clove – minced
• 1 tablespoon of protein powder
• 16 ounces of tomato sauce
• 4 rolls of whole-wheat hoagie
• 1/2 cups of low-fat cheese, shredded

Procedure:

1. Place the ground beef, crackers, onion, garlic, and protein powder in a bowl and mix thoroughly.
2. Make meatballs from a spoonful of the mixture.
3. Cook over medium heat until the browned. Drain the excess oil and fat, and add the tomato sauce.
4. Scoop out some portion of the bread from the roll to make trenches. Place some meatballs with sauce in each trench, and sprinkle with cheese. Cover it with the other half of the bread roll.

Egg Sandwich
Nutritional Information per Serving: 399 cal, 31g protein, 46g carbohydrates, 11g fat,6g fiber, 900mg sodium
Number of Powerfoods: 5

Ingredients – yields 1 serving:

• 1 whole egg
• 3 egg whites
• 1 teaspoon of protein powder
• 2 slices of whole-wheat bread
• 1 slice of bacon
• 1 tomato or green bell pepper, sliced

Procedure:

1. Place the whole egg and egg whites in a bowl and pour the protein powder. Mix until fully scrambled.
2. Spray some olive oil in the pan and fry the egg.
3. Toast the bread and put in the fried egg.
4. Top with bacon, tomato, bell pepper, or with other garnishing.

Six pack abs diet meal plans are not as strict as other diets. They can be substituted and mixed in any way as long as the powerfoods will be kept in the plan. Combining one powerfood with the other can yield vast amount of recipes to keep a person full. They can also be as simple as green vegetables dipped in a non-fat dairy product.

Getting in shape will require you to eat the correct amount of the correct food coupled with abs workout routines that are proven to get you six pack abs. Read the review for truth about abs here, the leading abs program in the world now!

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Meal Plans To Lose Weight – 3 Meal Plans You Can Start Right Now

Hi guys and gals. Let see what I have for you!

So, do you think it is possible to have simple meal plans to lose weight and stay healthy? Something that’s not complicated and hard follow? I am here to tell Yes! it is possible, How? Keep reading, I will show you how

I am putting some meal plans that will not only help you achieve your health goals but also help in weight loss. Yes, that’s true, you don’t have to starve to burn fat. You can eat healthy and still lose weight.

Okay following are the 3 meals plans I promised.

Breakfast
Before I write the diet plans let me say this, proteins must be part of your meals, and breakfast should be no exception.

Some things that should be included in the breakfast are organic eggs, cottage cheese, raw nut butte or smoked fish. These are essential to healthy breakfast. Add Carbohydrates in form of vegetables, oatmeal, fruits, or sprouted grain bread.

Okay, no more waiting, here are the 3 meal plans to lose weight for breakfast:

1. 1 green apple and smoked Salmon over sliced tomato.
2. 1/2 Grapefruit with 2 hard boiled eggs and 1 slice of sprouted grain toast.
3. Almond butter with Oatmeal, which can be topped with bit of Stevia for sweetening and topped with fresh berries.

Lunch
Again, you need to add protein in all meals. The easiest way to have proteins for lunch is to store leftovers from last nights dinner. Chicken chunks and pieces of fish, all are great sources of proteins. Just add them in your lunch over salads.

Okay the 3 meal plans are here:

1. Cooked vegetables or green salad with lean hamburger with mushrooms and brown rice. Add 1 orange and have a great lunch.
2. Broccoli with left over chicken legs/wings and 1/2 sweet potato.
3. Baked Tilapia with sauteed spinach, green salad and chick peas. Add vinegar and oil as dressing. Take 1/2 pineapple after that.

Dinner
With dinner most people have more time than breakfast or lunch, so, you can spend little time and be creative with your least meal of the day. You can modify recipes that require little time. Always add healthy ingredient or your won’t lose weight nor remain or get healthy. Once again, do not forget to include carbohydrates and proteins in your dinner as well.

1. Rice pasta and buffalo meat balls with sauteed broccoli.
2. Green salad, oil and vinegar as dressing, with grilled Salmon over asparagus. You can follow that up with fresh fruit salad.
3. Or you can go for Mexican Salad, which is made from ground beef with shredded lettuce and tomato. Top that up with guacamole and brown rice.

Snacks are here!
I here you saying, what! Weight loss programs say no to snacks. I told you in the start that we will eat, lose weight and stay healthy.

Let me explain why we need snacks (not the kind most people have). If you go hungry for long it becomes difficult to follow meal plans to lose weight. Also, with prolonged hunger you will lead yourself to binge eating of junk food. So, keep healthy snacks nearby. This way you will not experience hunger and low blood sugar levels.

3 meals that make terrific snacks are:

1. Cottage cheese and pineapple.
2. 1/2 apple with 2 Tbsp Almond butter.
3. Trail mix made with almonds, walnuts, dried fruits and pumpkin seeds.

Just by following these meal plans you can help yourself to lose weight and become and stay healthy without dieting. So, follow these meal plans to lose weight.

Okay, I guess you need more plans like these? Then checkout meal plans to lose weight. Or you can get more info on weight loss on Wikipedia.

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Best Meal Plans For Weight Loss – Simple Weight Loss Meal Plans

Best Meal Plans For Weight Loss

Here are some very fast, simple weight loss meal plans. These are brutally effective at fat loss, and you don’t need any special ingredients, shakes, bars or other. Just your local market will do fine. Ready to drop the fat and get sexy?

Don’t be tempted to buy special food that has “weight watchers”, power bars, meal replacement shakes or anything else, because it just isn’t needed.

Seriously, I saw someone eating Weight Watchers ice cream the other day, and they thought it was good for them because it is weight watchers…

That guy is going to wonder why his pot belly is getting bigger even though he pays wallet exhausting fees every month and buys special food..

I personally don’t like meal plans, I like to have a bit of a choice, so here is what you do:

Before anything, go and buy as much chocolate and crap as you can and STUFF yourself. Overfill yourself until you feel sick then eat more.

Don’t drink water, just eat chocolate, fudge and cookies etc for a whole day. Best Meal Plans For Weight Loss

After that day you will be so sick of that crap you can’t wait to start a new way of eating.

Throw out everything you own that isn’t fruit, veggies (canned and frozen are okay), lean meats, nuts, seeds, grasses, sprouts, oats and a few other very select thing.
Go shopping and buy a whole mountain of these foods.
You will lose weight faster than ever because you don’t give yourself a choice in the matter.

Take a night out once a week and go crazy eating what you like, just to curb any cravings you may have.

After a while you will get sick of these junky, fat adding binges and you will realize that you are not a 5 year old child who gets pleasure from feeding their face, but a mature adult who is moving towards a goal of six pack abs and a lean, sexy body.

Do you want me to show you step by step exactly how to do it? Best Meal Plans For Weight Loss

Keep Slim – The Smarter Way

Get your Best Meal Plans For Weight Loss and start keeping slim without cutting food!

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Best Diet Plans To Lose Weight Fast – A Vital Part of Successful Diet Plans to Lose Weight

Best Diet Plans To Lose Weight Fast

One of the most vital keys of successful diet plans to lose weight is exercise. But many people don’t like to exercise and so make excuses not to.

But your body is designed to move. So if you want a truly healthy body, you will have to make exercise a part of your day. Best Diet Plans To Lose Weight Fast

Get Motivated to Exercise

Many people don’t like to exercise. It’s hard; it makes you tired; it’s inconvenient; and when you do it right, you may get sore the next day. With all that standing against you, how to you get motivated to get up and get active?

Think about your favorite thing to do. Is it watching television? Bird watching? Reading a book? Then think about why you do it. Many times, you do it because you like it.

The same is true for exercise. If you don’t like it, you probably won’t do it. So find an exercise you do like and get moving.

You can go swimming, running, biking, walking, rowing, or a variety of other exercises. Or you can go to the gym or make your own home gym–wherever you are most comfortable.

Then discover when you are most comfortable exercising. Mornings? Afternoon? It doesn’t matter.

It would also be motivating to do an exercise that works for you. If you are struggling through an hour of cardio and are not losing fat then you may want to switch to strength training or interval training. Get a book or a trainer and find out what works for you.

Change Up Your Exercise Routine

When you finally find an exercise routine you like, it’s time to change it up. You can still do the exercises you like to do, but you have to switch it up so that your body doesn’t get used to it.

If we keep doing an exercise over and over, the body will start to find an efficient way to burn the fat we want to lose. Sounds good, but really isn’t. Best Diet Plans To Lose Weight Fast

You see, when your body starts burning fat efficiently, it will burn less fat for the same amount of work. In other words, eventually you will have to jog farther just to burn the same amount of fat you did when you first started jogging.

So, what’s the solution? Change it up. Changing the intensity of the workout is a good way to keep your body from getting too efficient in burning fat. Again a trainer or a good exercise book can help you decide what exercise regimen is right for your weight loss efforts.

Healthy Eating and Drinking Water Underscores Your Exercise Efforts

When it comes to diet plans to lose weight, healthy eating and exercise go hand in hand. It’s no use to have a fit body if you are eating inflammatory foods that are making your cholesterol shoot up. The right foods, however, washed down with a healthy dose of water can help your body get into fat burning mode.

It all depends on your metabolic type. Depending on your metabolic type, your diet plans to lose weight may need to include a different proportion of carbs to proteins to fats than a person with a different metabolic type.

Water is also important because the body needs water to run effectively. How much? A good guide is drinking one ounce of water for every two pounds of bodyweight.

So if you are 150 lbs., you should be drinking 75 ounces of water. That’s a little more than 9 cups. Are you drinking that much?

Exercise is just as important a part of successful diet plans to lose weight as eating properly is. So get up and get moving. There are a variety of different, fun activities to choose from. Just find out what you like and go for it. Best Diet Plans To Lose Weight Fast

Keep Slim – The Smarter Way

Get your Best Diet Plans To Lose Weight Fast and start keeping slim without cutting food!

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Food Plans For Weight Loss – Vegetarian Meal Plans For Weight Loss

Food Plans For Weight Loss

When you are trying to lose weight there are so many options out there in terms of diets and weight loss nutrition plans and one that is gaining more popularity is switching to a vegetarian based diet. There may also be quite a few benefits to switching to a completely raw vegetarian diet also, especially if you are trying to lose weight. You may think this is an impossible task, switching to a completely raw vegetarian diet, but after reading the following benefits you may think twice about cooking your food next time you eat.

The first thing to consider is what you will be eating if switching to this all raw vegetarian diet plan. Your meals will consist of plenty of vegetables such as spinach, carrots, broccoli and kale. You also eat plenty of fresh fruit to get your sugar fix from natural sources. Your protein will come largely from beans, legumes and lentils which can be soaked in water to make them easier to eat. You will get essential fatty acids and more protein from nut sources such as almonds or healthy oils such as flax oil or extra virgin olive oil. Instead of cow milk, you could drink nut milk such as almond milk which will give you all the benefits of cow milk without most of the hormones, toxins and sugars in today’s more processed cow milk. Food Plans For Weight Loss

One of the biggest benefits to making this switch to a completely raw vegetarian meal plan is that you are not getting all of the harmful toxins and hormones that are typically found in animal meat and other animal products. It also takes a huge amount of energy for your body to digest animal meat and animal products so you are left tired and groggy after your meals, where as with fresh vegetables and fruits it doesn’t take as much energy to digest so you are left with plenty of energy for your daily activities.

Also, fresh fruits, vegetables and nuts have a high water and fiber value which will leave you much more full and satisfied without the extra calories. The fiber content also helps with digestion and flushing the toxins out of your body.

One benefit to making your diet raw is the fact that when you cook most vegetables the cooking process destroys many of the beneficial nutrients in the vegetables such as the fiber, making the nutrient less beneficial.

These are just a few of the ways switching to a raw vegetarian diet plan can help you with your weight loss goals. For more of these benefits, check out the Episode 2 of BodyShaping BluePrint TV, The Benefits Of A Raw Vegetarian Diet For Weight Loss – My Interview With Kardena Pauza of Easy Veggie Meal Plans. Food Plans For Weight Loss

Keep Slim – The Smarter Way

Get your Food Plans For Weight Loss and start keeping slim without cutting food!

TryThe Diet Solution and see how it changes your life … Forever!

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The Right Weight Loss Plans

Lately, the number of people needing weight loss programs is increasing. This situation is then being accommodated by many kinds of weight loss products and program which are designed to help these people. All weight loss products and programs on the market claim to be the most powerful tool in helping people to lose their weight. You can easily find, read or hear testimonials from people who have successfully lost their weight using certain product or program. You may believe or not believe such testimonials but as a matter of fact, not all products or programs work effectively. Some people might be able to lose their weight using certain products or programs but other people might be not. This is a real fact that you should realize and understand before you choose certain product or program. This is also the reason for you to get right weight loss plans.

Choosing the right weight loss plans can be tough since there are many programs that you can choose. A friend of yours might recommend one program that has successfully helped her but then when you apply that program to you, you find it not working effectively. This fact then makes you to think about having the right plan. So, what plan is right for you? Before deciding what weight loss plans is right for you, you have to understand that it is important for you to have safe and effective plan which will provide long term weight loss. To provide long term weight loss, you have to be able to have permanent changes of your current eating habits. You cannot stop your diet once you lose your weight, but you have to consider as a long life habit. Then, you have to consider exercise as a habit not something you do whenever you are on the mood.

When you are considering certain weight loss plans, there are two important things you have to pay attention. The first thing is related to weight loss gimmick. You must not choose products or programs that offer you unrealistic results. Don’t believe in products or programs that can help you losing weight more than two pounds a week. You must not also choose program that forbid you from eating certain type of food. This will make you lose certain type of nutrients or vitamins. The second thing is related to characteristics of reliable weight loss plans. You have to consider program that incorporates exercise into your diet. Instead of having faster weight loss, regular exercise will help your body to give positive result within your diet. In sum, whatever diet plans you choose, it should give permanent result and not two-week result.

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Best Weight Loss Meal Plans

Many experts agree that most people often see better long-term results when they have the best weight loss meal plan in place. Weight loss meal plans is an awesome and popular way which not only helps in losing weight in a sensible manner but also supports you in achieving your weight reduction goals.

Our body requires minerals, vitamins and antioxidants to stay healthy. Unlike fat reduction plans that don’t work, an individual’s weight reduction dietary system would on no account sacrifice all of the vitamins, minerals and antioxidants a body requires.

You need to start by looking at how you live your life and how much spare time you have to devote to designing and cooking your meals. The best weight loss meal plan for you will be one which either involves pre-packed calorie-counted meals or easy to follow menus for simple meals which you can throw together in a few minutes.

You also need to look at your normal eating pattern. The best weight loss meal plan for you is one which involves say, five small meals a day. Don’t worry if you go out to work, you can just pre-pack the meals you need while you’re working and put them in a cool box to keep fresh.

Check the daily calories you burn which the help of calorie counter. With the help of this calorie counter you can easily judge how many calories you are burning in a single day. If you don’t have sufficient time to understand weight loss meal plans then there are many resources which are free of cost that can help you create your own meal plan.

If you’re at home all day working or keeping house and caring for kids then the best weight loss meal plan for you will be a rigid one that leaves no room for raiding the fridge when you’re bored with sitting at your computer.

“To learn much more about the different types of Weight Loss Meal Plans, visit Mealplans.Slimwannabe.com and you will get much more information, including Healthy Weight Loss Meal Plans.”

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Diet Books – A Review On Weight Loss Diet Plans

It has been noticed that obese people are always eager to know that how much they can reduce with following weight loss programme. However, amount of weight loss which can be obtained with weight loss programme entirely depends on the eating habits of the person, however if person is following some weight loss programme then he must accomplish it with balanced diet and regular exercise so as to get best desired results.

There are many options available for reducing weight as its demand is increasing every day; people are always confused regarding which diet plan is to be followed and answers to all the queries related to the weight loss diet plans are mentioned in Diet books.

Diet book reviews states that diet books contains information of the weight loss diet plan along with the diet and prescription which should be followed with the consumption of the weight loss diet. It has been observed that diet book helps people to know about the different steps which are to be followed so as to achieve best results.

You should thoroughly read the diet book as the diet book reviews states that information being delivered through them can be helpful in having discussion with the doctor, so that doctor may suggest you the best possible diet plan. You can confidently tell your doctor if you liked some particular kind of diet plan so that physician can suggest you the proper prescription of that weight loss diet plan, which will be helpful in getting desired results in required time.

Diet books will let you know that weight loss can be done with consumption of Weight loss diet pills, which are categorized in to two categories:

-Prescription weight diet pills: these weight loss diets pills are specially developed for people who are suffering from intense obesity and these diet pills are to be taken according to proper prescription following proper dosage
-Over the counter weight loss diet pills: these weight loss diet pills rapidly burn your calories and make you thin and slim and therefore referred as diet drug pills.

Diet books reviews reveals that, it contains valuable information like indicating problems in Weight loss diet plans, one of the issues is listed below:

-Lack of information: person consuming weight loss diet pills might not know the proper and accurate use of weight loss diets therefore it is required that you must consult some dietician and your doctor in order to get good and safe results of weight loss diets.

Thanks for reading this article on the topic of Buy Diet books – a review on weight loss diet plansy.

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Diet Plans to Lose Weight Fast: Crash and Liquid Diet Dangers

When you want to get rid of extra weight, it is tempting to go on a liquid or a crash diet. These are popular diet plans to lose weight fast because they produce results in a short span of time. Don’t buy into the hype of crash and liquid diets because they are not realistic over the long-term and they can put your health in jeopardy.

Dangers of Using Liquid Diets to Lose Weight Fast

Unless a liquid diet is prescribed and supervised by a medical professional, it is not a good way to lose weight. During a liquid diet, you replace your regular meals with low calorie nutritional drinks. While a liquid diet will help you drop several pounds in the first week or two, it can cause several problems. 

Since you are not likely to stay on a liquid diet for the rest of your life, the weight loss results you experience may not last. The minute you start eating solid food again, you are likely to gain all of the weight back.

Liquid diets are not as bad as crash diets because they do allow you to get some nutrients into your body. However, the calorie restrictive nature of this type of diet may not provide you with enough of the nutrients your body needs to function properly.

For instance, most nutritional drinks do not contain much fiber, so if you drink them all the time, you may suffer from constipation. A liquid diet can also have the opposite affect and cause diarrhea.

Dangers of Using Crash Diets to Lose Weight Fast

During crash diets, you restrict your caloric intake by eating very little food. This type of diet can cause nutritional deficiencies that threaten your physical and mental health. Your body needs carbohydrates, iron, protein, calcium, vitamin C, omega-3, potassium and a host of other nutrients to function properly.

Being deficient in these nutrients can cause fatigue, muscle weakness, weak bones, cardiac arrest, gallstones, organ damage, vision problems, low-blood sugar, muscle cramps, anemia, brittle hair, lowered immune system and several other problems.

Lack of nutrition can affect your brain by causing memory loss, depression, problems concentrating and slow reaction times. Crash diets can also make you obsessed with being thin and lead to eating disorder like anorexia and bulimia.

The weight loss results from crash diets are often short-lived. When you drastically cut the number of calories you consume, your metabolism slows down and your body uses fewer calories to perform. When this happens, it will become harder for you to shed weight, even if you continue to restrict your calories.

If you increase your calories even the slightest bit, you will gain all the weight you lost back, plus a few additional pounds.

Best Way to Lose Weight

The best way to lose weight and keep it off is by following a healthy eating plan.  An ideal eating plan should consist of a variety of nutritious foods that give your body the vitamins and nutrients it needs to stay healthy.

Any nutritional eating plan to lose weight is always more effective when you incorporate exercise. You should try to get one hour of moderate physical activity, five days a week. Doing weight bearing exercise two to three times a week can help increase muscle mass and accelerate your weight loss results.

Liquid diets and crash diets may help you lose a few pounds fast, but these diets can cause the yo-yo effect and result in nutritional deficiencies that endanger your health. If you really want to lose weight and keep it off, eat right and exercise.

Diet plans to lose weight fast should be healthy and sustainable. Learn how to lose weight and keep it off at http://www.thedietsolutionprogram.com/

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Bad Diets: 5 Worst Diet Plans of All Time

When it comes to losing weight, everyone has two things in common: they’re impatient to lose it, and once they do, they’re afraid they’ll gain the weight back. When it comes to losing the weight and keeping it off, you can save yourself a lot of time and money by avoiding the top five worst diets of all time.

1. Liquid Diets: There are some diets out there that claim that simply by spending a week drinking a patented juice bottle or a special tea, you can shed pounds like crazy and stop hunger pangs. The truth of the matter is that liquid diets allow you to simply starve yourself. Drinking so many liquids creates a temporary feeling of fullness, yes, but the drinks themselves contain little to no nutritional value. If you would like to supplement your meals with liquid nourishment, don’t choose ones that are advertised as being for diets. Instead, choose real fruit and vegetable juices to go with your meals.

2. Dieting pills: Dieting pills is where losing weight can become very dangerous indeed. Whether you choose vitamins, supplements, or simply capsules advertised as weight loss pills, you are running a risk. What many don’t realize about these items is that they are not FDA approved. This means that they can literally contain anything. Not only can this waste your time and money, but putting your trust in diet pills can actually make you sick if you’re not careful.

3. Any Diet That Touts Eating Solely One Food: It’s likely you’ve tried this kind before. You’ve had salad diets, grapefruit diets, diets that exclude meat, diets that are nothing but meat–what all of these diets have in common is that they are depriving you of food that you need to be healthy. Oftentimes they leave you hungry, weak, and miserable. As your body panics over the sudden lack, you begin craving intensely. Don’t deprive yourself. A nourishing, balanced diet will do more for helping you lose weight and feel healthier in the long run than living solely off of fruit salad will.

4. Diets That Boast Small Portions: While shrinking your portions is an essential part of almost any diet, avoid diets that serve exclusively small portions. Contrary to popular belief, being hungry all the time is not a sign that the diet is working. It merely increases your chances of binge eating later. By investing in diets that have sensible, balanced portions, you will be able to stick to the diet for much longer. Don’t restrict yourself, and don’t drive yourself crazy with charts, schedules, or calorie counting. In the long run it simply isn’t worth it.

5. Any Diet That Claims to Cause Unhealthy Weight Loss: Most doctors agree that losing about a pound a week over a gradual amount of time is the best way to lose weight and keep the weight off. Don’t trust diets that claim to be able to rid you of 30 pounds in a week, for example. Your body simply isn’t made for such abuse. It puts an enormous amount of stress on your body, which can have drastic results. Worse still, even if you do manage to lose the advertised amount of weight, it’s not unlikely that your metabolism will cause you to gain it all back.

When it comes to the top five worst diets of all time, the best way you can avoid them is to consult your doctor before going on any diet. He or she will be able to determine which diets are effective and which ones are scams. By choosing diets that are nourishing, sensible, and gradual, you will be doing your part to keep your weight at a good number while staying healthy at the same time.

Rick is a digital camera repair specialist at C.R.I.S. Camera Services in Chandler, Arizona. Mr. Valence is the webmaster of his Phoenix camera repair company and is often found documenting his latest camera repair observations here.