If 2011 was the year of ridiculous dietd-remember the daily hormone injections and 500 calories a day of the

HCG diet?-then 2012 looks like a return to sensible eatin ! "he wei ht loss #ro rams debutin or bein re$ised for this year focus #rimarily on whole foods and moderate restriction! %hether you want meals #re#ared for you& a built-in su##ort system& or a #lan that #romises to reduce risk from a number of health concerns& you're bound to find somethin that meets your needs! Amount of Calories to Eat to lose Weight

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(cience-)ased (lim-*owns "he benefits of wei ht loss o well beyond fittin back into skinny jeans! "hat's why a number of bi -name researchers& hos#itals& and health or ani+ations ha$e launched their own diets to hel# stren then the fi ht a ainst a number of health conditions& includin heart disease& hi h blood #ressure& and obes"hese lab-tested #lans ha$e been around for a while& but recent book releases and fa$orable re$iews in a list of to# diets by US News and World Report ha$e renewed #ublic interest in them!

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",C *iet %herapeutic *ifestyle Changes +%*C, Diet What -t -s. "his diet #lan& which was crafted by the -ational Institutes of Health& is the old standard for the .merican Heart .ssociation! )y lowerin fat and cholesterol consum#tion and increasin fiber intake you'll im#ro$e your heart health and lose wei ht& too! Where Diets #o Wrong/ o0 -t Wor1s. "he three-#art #ro ram is desi ned to hel# lower blood cholesterol le$els throu h diet& e/ercise& and wei ht mana ement!"he booklet contains information about mana in cholesterol and heart risk& in addition to healthy eatin uidelines and se$eral meal #lan recommendations& althou h reci#es are not included! "he #lan also su ests 00 minutes of e/ercise most days! &uper foo"s 0ith healing properties

What You2ll Eat. )etween 1&200 and 2&500 calories a day& de#endin on your se/ and your wei ht loss oals! 1ou'll be eatin a lot less fat& #articularly saturated fat& which is limited to 23 of daily calories! )ut you'll be able to enjoy #lenty of fruits& $e ies& nonfat or low-fat dairy& fish& and skinless chicken!

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Bottom *ine. "he #lan can be tailored not only to hel# im#ro$e cholesterol scores but also aid in wei ht loss& de#endin on your needs! 4eci#es and sho##in lists are #rimarily u# to you& so this #lan mi ht be a ood fit for an e/#erienced cook who wants to modify fa$orite meals! 50 Ways to Cut 500 Calories a Day

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5ayo Clinic *iet !ayo Clinic Diet What -t -s. "his #hase-based #lan is #art diet& #art lifestyle chan es& all eared to accelerate wei ht loss! In #hase 1 of the #lan you s#end 2 weeks strin ently monitorin what you eat and learnin new health habits! )y the third week the rules ease u#& makin the #ro ram easier to maintain lon -term& but still effecti$e for aidin wei ht loss!

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o0 -t Wor1s. (ome reci#es are included in the book& but if you want a true meal #lan #ick u# the Fix-It and Enjoy-It Healthy Cookbook! 4e ular e/ercise-from walkin for fitness to walkin around the rocery store-is encoura ed& as is eliminatin bad habits such as eatin in front of the "6!

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What You2ll Eat. )etween 1&200 to 1&700 calories& de#endin on your se/ and wei ht! 1ou'll fill your #late with lots of fruits and $e ies& #lus a moderate amount

of carbs& fiber& and #rotein! "his diet focuses on moderation more than absolute restriction!

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Bottom *ine. "his #ro ram focuses on food as well as lifestyle& which can hel# make the results stick! .fter 2 weeks of intense dietin you'll be uided to make your own sensible choices& which should add u# to a loss of 1 to 2 #ounds each week!

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Gluten-8ree and %heat-8ree *iets #luten-Free an" Wheat-Free Diets 9/#erts estimate about 103 of the #o#ulation has a luten sensiti$ity& and a##ro/imately 13 has celiac disease& so it's no sur#rise that an increasin number of luten- or wheat-free foods and cookbooks ha$e burst onto the scene! )ut what has been une/#ected is the de ree of nonafflicted indi$iduals who ado#t this diet in the #ursuit of wei ht loss& thanks to the reduced amount of carbs in many luten-free meals! &uper Foo"s for &uper Weight *oss What -t -s. 9atin #lans in the luten-free cate ory can $ary reatly& but the one thin they ha$e in common is the elimination of wheat& barley& rye& and some oats! o0 -t Wor1s. %hen #eo#le with celiac disease consume luten& a #rotein found in rains& their immune system res#onds by causin dama e to the structures in the small intestine that absorb nutrients& and they e/#erience side effects such as di esti$e u#set and bloatin ! "he luten-free diet eliminates rains containin this #rotein to hel# mana e celiac disease: it's a medically #rescribed diet& not a wei ht loss #lan! "here is no standard manual for this eatin style! (im#ly choose a reci#e book that looks tasty

and easy to follow!

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What You2ll Eat. Gluten-free foods that re#lace traditional rains and rain #roducts with starches such as rice& #otatoes& and corn! If you would like to s#ur wei ht loss& you'll need to watch #ortion si+es and be sure to include lots of fruits and $e ies in addition to fiber and lean #rotein! Howe$er& *a$is belie$es that starchy luten-free foods hike blood su ar& tri erin a lucose-insulin res#onse that #acks on #ounds! He ad$ocates cuttin out all wheat and limitin other rains and carbohydrates& with the e/ce#tion of some nonwheat carbohydrates& such as ;uinoa and millet& as well as non rain carbs such as fruit!

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Bottom *ine. "hose with luten sensiti$ities will benefit by eliminatin the #rotein from their diet& but for #eo#le sim#ly lookin to lose wei ht& there may not be a clear benefit! ,imitin carbs will likely s#ur wei ht loss& but a #lan that eliminates a food rou# may not be sustainable o$er time! 1ou'll also need to make sure that the calories you consume on this diet are less than the calories you re ularly eat! Amount of Calories to Eat to lose Weight

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elp You *ose Weight Faster

)ack to the ,and *iets Bac1 to the *an" Diets (ome health #rofessionals su est we should look back& rather than forward& to et our bodies into #eak #hysical form! "he #rinci#le of this style of eatin -often called <aleo-is to consume only what was a$ailable to our ancestors! "his means cuttin out food that comes in a cello#hane wra##er& and often rains or dairy!

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What -t -s. . few diets fall under this cate ory& but the eneral a##roach is defined by a handful of sim#le rules= -o #rocessed foods& no cereal rains& no le umes& no

dairy& and no starchy $e etables! "hese #lans aren't ty#ically set u# as a wei ht loss #ro rams #er se& but because they eliminate e/cess carbohydrates& many followers#articularly those who ha$e wei ht to lose-often do dro# #ounds on the diets! o0 %o !a1e &cram(le" Eggs o0 -t Wor1s. <aleo #ro#onents belie$e that our bodies are enetically ada#ted to best function on the same foods our #rehistoric ancestors ate!

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What You2ll Eat. -o calorie limits! "he calorie count on this #lan is lar ely u# to you& so if you want to lose wei ht make sure your daily intake totals less than your traditional diet! >n this #lan you'll ha$e an o#en #ass to meats and $e ies& #lus some fruits and nuts! 5eals mi ht include a steak or fish with a side salad! Critics of the #lan ;uestion the elimination of rains& le umes& and dairy& as those foods all offer nutritional benefits and are not ty#ically the worst cul#rits of wei ht ain in the .merican diet!

Where %o Fin" 3mega < Fish 3il

Bottom *ine. If you liked the .tkins *iet& a <aleo-style #lan mi ht be for you! 1ou'll consume a similar amount of #rotein& but more fruits and $e ies! )ecause of the focus on eatin meats& you may see your rocery bill o u#!

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>9eal Foo"> Diets (ome diets rely on either restrictin or focusin on a certain ty#e of food& while others call for drastic calorie reductions! "he diets in this cate ory don't recommend any e/tremes& sim#ly moderate consum#tion of un#rocessed foods!

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What -t -s. "hese #lans focus on whole foods& #articularly $e ies and fruits& lean #roteins& and whole rains! "his ty#e of eatin may hel# im#ro$e health factors& such as wei ht and risk of disease! o0 -t Wor1s. (te# one is a$oidin hea$ily #rocessed foods! If you'd like to lose

wei ht& you'll want to #ick u# a book with a meal #lan& like The Happiness iet ! The Happiness iet doesn't ha$e a set number of calories-instead the focus is on makin sure that the calories you eat are from healthful sources& such as s#inach& not su ar! .$anti's book su ests kee#in your calorie intake between 1&500 and 2&000 calories& thou h she notes that if you stick with ?real? foods& you shouldn't need to count calories!

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What You2ll Eat. 8oods that don't come in a cello#hane wra##er! "hink salads& fish& and whole rain #astas! Bottom *ine. If you're easin into dietin & this ty#e of #ro ram is a ood #lace to start! "he em#hasis is on restrictin #rocessed foods-such as sodas& chi#s& and cookies-without closely trackin calories that come from whole foods! .do#tin this commonsense a##roach may make stickin with another& more strin ent #lan& easier in the future!

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