There are many different types of diets available today. It can sometimes be very difficult when it comes to choosing the diet that is best for you. Listed below are three of the more popular diets around today, however it is always good to have a diet that includes all the food groups. You can see the food groups and their recommended servings in this food pyramid below. You should also take into consideration the labels on processed foods. It is called the Nutrition Fact label and can help in choosing the right foods for a healthy diet.

• Food Pyramid
• Diet Tips
• Recommended Daily Intake of Calories
• Popular Diets
• Food Calorie Counter

Water is essential for every aspect of the human body. Not only does it hydrate us and quench our thirst, but water is very important for weight loss. If you do not drink enough water when trying to lose weight, your body can not metabolise fat sufficiently.

A diet high in fruit and vegetables is likely to help in the reduction of risk of getting chronic diseases

Fruits and vegetables provide the greatest source of many of the vitamins and minerals that our bodies need. Other natural substances can also be found in fruit and vegetables that can help in the protection of chronic disease, such as heart disease.
Fruits and vegetables come in many different colours and this is the best way to get a variety of vitamins and minerals from our fruits and vegetables. Try a few different colours each day with different meals.

Before undertaking any major change in diet, it is always recommended you consult with your GP.

	Make sure you eat breakfast, even if it is a piece of fruit or toast. During the night your metabolism slows down and does not speed up again until you eat.
	Eat healthy low fat snacks in between meals. A good rule to follow is eat less more often. This will keep your metabolism speed up during the day.
	Try having a glass of water or 2 during your meal. This will help fill you up so you eat less and also help you get through all the recommended water for the day.
	Keep a bowl of fruit or healthy snacks nearby. If you feel the urge to snack it will be a healthy on.
	Remember that calories still add up at the end of the day. So even if you are eating low fat/low calorie this doesn’t mean you can eat all you want.
	Have realistic goals. If you set your goals too high and then do not reach them, you are more likely to give up or have a binge of junk food.
	Reward your self once a week. If you stick to your goals and have a good week, give your self a little treat. This doesn’t have to be food. A nice relaxing day out or a movie.

Recommended daily intake of Calories

Teenagers need 1500-1800 calories per day.
Inactive women need 1100-1300 calories per day
Active women need 1400-1600 calories per day
Inactive men need1600-1800 calories per day
Active men need 1800-2000 calories per day

Popular Diets

Before undertaking any major change in diet, it is always recommended you consult with your GP.

ATKINS

The Atkins diet is a very popular, but very controversial diet. It is high protein, high fat and low carbohydrate. Our bodies burn fat and carbohydrates for energy, however it’s the carbohydrates that are burnt first. If we eat a lot less carbohydrates and eat more protein and fat, our bodies will lose weight by burning the stored fat first.
The Atkins diet is divided into 3 phases.

Phase 1 is very strict and should last 2 weeks. Carbohydrates are limited to only 20 grams per day.

Phase 2 is when some carbohydrates are slowly reintroduced back into the diet. Up to 5 grams extra per week can be added if you feel you can maintain a steady weight loss of approximately 2-3 pounds per week

Phase 3 allows you to increase your carbohydrate intake by up to an extra 10 grams per week, as long as you continue to lose weight.

ZONE

The emphasis with the Zone diet is to avoid highly processed carbohydrates found in such foods as baked goods, bread, soft drinks and some snacks. There are 3 phases to this diet.

Phase 1 lasts 14 days and is very strict about what you can and can not eat. You are allowed normal portions of lean meat, vegetables, cheese, nuts and eggs. You are to have 3 meals per day. Fruit, bread, sugar, potatoes, fast food, alcohol, rice and pasta are strictly forbidden.

Phase 2 lasts until you reach your goal weight. Some of the banned foods from phase 1 are reintroduced such as whole-grain breads and dairy.

Phase 3 is the maintenance stage and is more of a way of life.

HAY

The main principal of the Hay diet is to not combine foods containing starch with foods containing carbohydrates, in the same meal. The reasoning behind this is that protein needs an acid medium for digestion and carbohydrates need an alkaline medium for digestion. With this in mind, by combining protein with carbohydrates during a meal, there is too much acid to allow the alkaline to properly reduce the starch and too little acid to begin the digestion of protein.
The basic rules are as follows.

1 Combine anything from A with B
2 Combine anything from C with B
3 Never combine anything from A with C

Another important thing to remember is to always eat in moderation.

Food Calorie Counter

Please note: Calories based on serving size listed. Amounts may vary according to brand and cooking style.

Before undertaking any major change in diet, it is always recommended you consult with your GP.