Weight loss diets

The food pyramid plan

Guidelines for choosing foods are widely represented in various food pyramids. The triangular shape of the pyramid shows you where to focus when selecting foods. Foods to eat the most of create the base of the pyramid, and foods to eat in smaller amounts or less frequently are shown farther up the pyramid.

Many food pyramid plan exist, just few:

Asian diet pyramid

Mediterranean diet pyramid

Vegetarian Diet Pyramid

Basic principles of all food pyramids

With the variety of food pyramids available, you may wonder which one to follow. It may help to know that the basic principles of food pyramids are largely the same and generally emphasize the following:

• Eat more fruits, vegetables and whole grains.
• Reduce intake of saturated fat, trans fat and cholesterol.
• Limit sweets and salt.
• Drink alcoholic beverages in moderation, if at all.
• Control portion sizes and the total number of calories you consume.
• Include physical activity in your daily routine.

Food pyramids place foods in categories – such as dairy products or meat and beans – to help guide your food choices. No single food provides all of the nutrients that your body needs, so eating a variety of foods within each group ensures that you get the necessary nutrients and other substances that promote good health.

Food pyramid differences

Although food pyramids reflect the same general principles of healthy eating, they demonstrate different food choices. These differences reflect dietary preferences, food availability and cultural eating patterns. For example, the Latin American Diet Pyramid might include tortillas and cornmeal within the grains food group, whereas the Asian Diet Pyramid might emphasize noodles and rice.

Other differences include:

• Food groups. The food groups among food pyramids may vary somewhat. For example, some might group plant-based proteins – soybeans, beans and nuts – separately from animal proteins found in meat, poultry, eggs and dairy products. This is because animal proteins are often higher in fat and cholesterol, and some diets limit or avoid animal proteins.
• Serving recommendations. How food pyramids address servings also varies. The Mayo Clinic Healthy Weight Pyramid, for example, recommends a daily number of servings from each food group. And it specifically defines serving sizes; for example, a serving of cooked brown rice is 1/3 cup and a serving of milk is 1 cup. But other plans offer more general guidelines, such as eating particular foods at every meal, or on a weekly or monthly basis. For example, the Latin American Diet Pyramid recommends that you eat whole grains, vegetables and fruits at every meal but eat red meat, sweets and eggs once a week or less.

How to use a food pyramid

To see how your diet matches up to any of these pyramids, keep a food diary for several days. Then compare how much of your diet comes from the various levels. If you’re top-heavy, work your way toward the bottom of the pyramid by making small, gradual changes, such as eating more vegetables, fruits and whole grains and limiting fats and sweets.

Here are a few simple practices to help get or keep you on track:

• Choose a variety of foods from each major food group. This ensures that you get all of the calories, protein, vitamins, minerals and fiber you need. Choosing a wide range of foods also helps make your meals and snacks more interesting.
• Adapt the plan to your specific tastes and preferences. For example, a serving of grains doesn’t only mean a slice of wheat bread. It can be wild rice, whole-wheat pasta, grits, bulgur, cornmeal muffins or even popcorn.
• Combine foods from each major group however you like. For example, you might make a meal of tortillas (grain group) and beans (meat and beans group). Or you could top your fish with fruit salsa or serve steamed vegetables over pasta. The possibilities are endless.
• Select your meals and snacks wisely. Make the most of what you eat by choosing nutrient-rich foods within each group. And if you need to avoid foods from one or more food groups – for example, if you don’t consume dairy products because of lactose intolerance – choose other foods that are good sources of the nutrients found in those foods.

New studies found that Black American women and Chinese women who ate foods high on the glycemic index were at increased risk for developing type 2 diabetes.
Studies also found that eating more cereal fiber may be associated with a reduced risk of type 2 diabetes in black women.
In one study researchers examined data on more than 40,000 black women who filled out a food questionnaire in 1995. Every two years through 2003, the women provided updates about their weight, health and other information.
During those eight years of follow-up, 1,938 of the women developed type 2 diabetes.

In the second study, researchers followed more than 64,000 Chinese women for an average of five years. During the study, 1,608 of the women developed diabetes.

Women who had high glycemic index diets (High consumption of carbohydrates ) and who ate more food staples such as bread, noodles and rice also had an increased risk. For example, those who ate more than 300 grams of rice per day were 78 percent more likely to develop diabetes than those who ate less than 200 grams of rice per day. Women who ate more cereal fiber were less likely to develop diabetes.

Women can reduce their risk of diabetes by eating a diet that is relatively high in cereal fiber.
A simple change from white bread to whole wheat bread will move a person from a low fiber intake category to a moderate intake category, with a corresponding 10 percent reduction in risk.

The Sonoma Diet has received consistent approval from doctors and experts. The Sonoma Diet was developed by Connie Guttersen a registered dietitian with years of experience for an obesity clinic located in Washington State and additionally is dietary consultant for the Culinary Institute at Greystone.
Sonoma Diet was designed to be two things above all else — simple and flavorful.
It is a diet in which meals are about celebration, not deprivation.
The Sonoma Diet was inspired by the Mediterranean diet and emphasizes eating a generous variety of foods that boost your vitality, protect your heart, and improve your overall health.

When you’re on The Sonoma Diet, you dont lose weight by avoiding foods. The Sonoma Diet promotes results through food, wine and weight loss, with evident results in only ten days. The secret, of course, is enjoying the right foods in the right amounts. That’s the only healthy way to lose weight.

Some of the foods supported by the Sonoma Diet are almonds, olive oil, fruits like blueberries, grapes and strawberries and vegetables like broccoli, tomatoes and bell peppers. Your meals on the Sonoma Diet will focus on large amounts of vegetables and grains and trimmed with lean meats.

The Sonoma diet is structured into 3 phases or stages known as waves.

Like the South Beach diet and Atkins diets, the Sonoma diet begins with an induction phase.

1. The first phase start by removing sugars, processed flour products and other unhealthy foods, allowed foods list is fairly long and includes lean beef, eggs, asparagus, eggplant, low-fat cottage cheese, soba noodles, olive oil, almonds, walnuts, and unlimited herbs and spices, this 10-day span is meant to wean you from sugar and highly processed foods, while teaching you about nutritionally balanced meals and portion control. Because of their natural sugars, wine, fruit, and several kinds of vegetables are also banned the diet’s first 10 days. The first wave is the most extreme, the most low-calorie.
2. The second phase is the main weight loss phase , you stay with until reaching your target weight, and allows the same foods as first phase.
3. And phase 3 is the lifelong maintenance phase, which begins when you have met your target weight or other health goals. The sonoma diet author recommends you use this phase to seek out exotic fruits and vegetables, enjoy sweets as rare, special treats (“and nothing more”), have fun with physical activity, while still keeping refined foods and hydrogenated fats out of the pantry and out of your life.

However, the Sonoma diet would be ideal for those with a love of fruits, veggies, wine, and healthy foods.

Since you met your weight loss target, you probably on the lifetime maintenance phase of the diet.
This means an individualized plan that emphasizes healthier food choices and regular exercise. While still more restrictive in terms of daily intake of carbohydrates and fiber, long-term studies have yet to prove detrimental health effects from this specific phase of diet.
The Atkins diet plan, especially in its early phases, can help with short-term weight loss. However, it is very restrictive and limits the total amount of food types such as grains, vegetables, fruits and milk products.

High-Protein Diet potential side effects include but are not limited to: bad breath, weakness, muscle cramps, constipation and headaches. And, due to its high-protein nature, those with chronic kidney disease would do best to try another approach. Additionally, the option to eat a high animal protein and fatty diet is concerning for many reasons, including the long-term health of the heart and cardiovascular system.
However, this plan does encourage better choices, meaning the sources of protein can be salmon, lean chicken and others not dripping with unhealthy fats—especially trans-fats. Also, the plan discourages poor food choices such as the simple carbohydrates found in highly processed baked goods.
It is important to know that any restrictive or focused diet plan whether high protein, low-protein and high-complex carbohydrate, very low-calorie, or others — may exclude important nutrients or food groups that are needed for a healthy mind and body. The key is balancing the health risks of obesity versus the health risks of the chosen diet.
If nutritional deficiencies are known to exist with the chosen plan, supplemental vitamins, minerals, fiber and other nutrients may be needed.

The most important long-term goal is to find a diet plan that works for you!
Everyone is different and there is no one set plan for all. Individual modifications that include a more active lifestyle, keeping total calories in check, and healthier food choices, provide a blueprint for success.