There are a primarily two possible reasons you may be considering a high protein diet plan. Weight loss is the most common, but those looking to gain muscle mass such as bodybuilders also tend to gravitate towards this type of diet. One category is all about dropping pounds, while the other is about gaining pounds, yet both use the same diet strategy. How can this be?

Why High Protein Diets Work

The function of protein is first and foremost to build the body, not fuel it; that’s for carbohydrates and fat. Without diving too deep into chemical aspects, a protein calorie is much less likely to be stored as body fat than say a sugar calorie even though they technically contain the same amount of energy. Growing a new fat roll with protein calories is like building a house by hammering out the pieces from a granite rock, while sugar calories are like a neat stack of bricks — just add mortar and you can start assembling at your leisure.

Furthermore, a high protein diet plan actively encourages the building of new muscle mass. This explains why bodybuilders like this diet, but look one step further: muscle is active tissue that burns calories 24/7, hiking your metabolism even as you sleep.

Another factor is blood sugar. Carbs and simple carbs, such as sugar in particular, trigger a massive release of insulin. Insulin counter-acts the sudden spike of blood sugar, but does so by effectively shutting down any fat burning activities and instead nudges your body into fat accumulation mode. This blood sugar roller coaster also makes you sluggish and snacky. Protein, on the other hand, triggers no such insulin response.

By cutting down on carbs (the aforementioned bricks) and replacing it with protein, dieters get the triple whammy of “good” calories unlikely to make you fat, maintained and possibly improved metabolism, and a decrease of wild blood sugar swings.
The High Protein Diet Plan

The high protein diet plan can look pretty much any way you want it to, as long as you choose at least a few sources of protein-rich foods each day. How many calories you should aim for depends on your body size and current metabolism, but let’s say you normally take in about 2000 calories per day as a break-even point. Let’s also assume you get perhaps 15 percent of your daily calories from protein, 15 percent from fat, and 70 percent from carbohydrates.

In this example, you’re trying to lose weight, so we cut the 2000 calories to 1500 and aim for upping protein to 40 percent, 20 percent from fat, and 40 percent from carbs. Not that dramatic, really. In real numbers, that means you’d go from about 75 grams of protein to 150 grams of protein per day. Carbs would make up the same amount, 150 grams, and fat would be about 35 grams — enough to keep you healthy without overloading you with calories.

So, how do you squeeze 150 grams of protein into your day? There are many excellent sources of protein, such as:

• Chicken and turkey
• Lean beef
• Seafood
• Soy, peanuts and peas
• Eggs
• Low-fat milk and milk products

Almost everything comes clearly marked, allowing you to compose meals using the information right on the label. For example, you want a tuna sandwich. The tuna can tells you that you have 160 calories with 38 grams of protein and zero fat carbs and half a gram of fat. The bread tells you the loaf you’re about to use has 300 calories, almost all of it carbs (75 grams). Add cottage cheese if you prefer, adding those calories, and a leaf of lettuce that is virtually calorie-free. Result: Lunch in the order of perhaps 550 calories with almost 50 grams of protein right there.

If you have problems finding enough protein sources in your day-to-day life, consider a protein shake before bed. This should be a pure protein drink, no carbs, milk or juice — just water and powder. A 40 gram serving should be just about 160 calories, and having it before bed is not a problem since protein does not affect your blood sugar. In fact, it can be quite beneficial since it gives your body a good recovery boost just as you’re about to enter repair-mode after a hard day of work and exercise.

Originally at diet.lovetoknow.com

Following a lactose-free diet can help alleviate the uncomfortable symptoms associated with lactose intolerance. Lactose intolerance is a combination of the absence or low level of the enzyme lactase in the digestive system, making dairy products hard to digest. It is not an allergy, so symptoms can be controlled through diet.

Lactose-free Diet Foods to Eat

Because eating a lactose-free diet can result in some nutritional deficiencies, especially calcium, eating a well-rounded diet is important. Try to find foods rich in calcium and vitamin D in order to make up for the lack of milk in the new diet.

Foods to include:

• Broccoli
• Almonds
• Leafy greens
• Oranges
• Certain types of tofu
• Soymilk
• Salmon and sardines

Yogurt seems to be tolerated fairly well by most people who are lactose intolerant. This is because the bacteria in yogurt has “pre-digested” the offending lactose and results in easier digestion.

Additionally, you should look for calcium enriched items, like orange juice or bread. Some people may be able to tolerate small amounts of milk, more likely when consumed with meals. Certain cheeses contain less lactose.
Foods to Avoid

Avoid eating certain things if they irritate the stomach or intestines. While some individuals may be able to eat these foods in small quantities, it is best to try and avoid them if you are lactose intolerant.

• Milk
• Most cheeses
• Ice cream
• Margarine/butter

Staying away from these foods can help stop cramping, diarrhea, nausea, gas/bloating, and other related symptoms of lactose intolerance. If you find it difficult to completely eliminate these foods, try taking a lactose tablet to help aid in digestion.

Check labels for soups and other prepared foods. Look for whey, milk by-products, malted milk, and other ways lactose could be included in foods that are not obviously dairy based.

Consider taking a calcium supplement along with a daily multi-vitamin in order to be sure you get the daily nutrients you need while on a lactose-free diet.

Cooking Lactose-Free

Once you determine a lactose-free diet is the one for you, get a cookbook that caters to lactose intolerant people. Meals.com also has recipes geared toward non-dairy eaters as well. Substituting rice or soy milk may be an option for recipes that call for milk or milk products. Keep in mind that sometimes recipes do not turn out successful due to substitutions though. Cooking vegan (a form of vegetarian that cuts out dairy and dairy byproducts) can also provide lots of recipes for those who are lactose intolerant.

Here is a yummy recipe for sugar cookies obtained from Lactose Intolerant.

Originally from diet.lovetoknow.com

Recently, more and more L.A. Weight Loss Centers have been popping up in towns and cities throughout the United States. Can this be the answer to your weight loss success?

What is L.A. Weight Loss?

Founded in 1989 by Vahan Karian, and with more than 700 diet centers in North America and Europe, the L.A. Weight Loss plan focuses on a simple and conventional theory regarding weight loss: lose weight by decreasing calories from food and expending calories with exercise. At first glance, the approach to this theory seems rather conventional as well. Members have a private consultation with a counselor that includes a personal medical history, eating habits, current lifestyle, favorite foods, and current physical activity level. A daily calorie requirement is then determined, which will be between 1,100 and 1,800 total calories, along with supporting meal plans. In this way, the program takes its basic structure and personalizes it to meet specific needs. While there is no calorie counting, servings from each food group form the basis of a balanced intake.

The Phases

There are three phases to the plan: weight loss phase, stabilization phase, and maintenance phase.
Weight Loss Phase

As the name implies, this is the period of time weight loss is experienced, or should be experienced. Calorie consumption is restricted the most during this phase and exercise plays a pivotal role in the success of the phase. It is during this phase that a member meets with his or her counselor three times a week for a 10-15 minute check-in. During this brief encounter, counselors offer support via motivation, reinforcement, and reminders. This phase lasts for as long as it takes to meet the weight loss goal.

Stabilization Phase

This phase of the plan requires two appointments per week. Similar to the weight loss phase, cues and reminders, as well as monitoring of weight occurs at each visit. This phase lasts for 6 weeks.
Maintenance Phase

A once a week visit winds down the program. It is at this time that weight management for a lifetime is addressed.
Pros of the Program

• Based on foods from supermarket
• Eating out is manageable, even at fast food establishments
• Meal plans include favorite foods
• Teaches portion control and healthy cooking tips
• No group meetings
• Individual support and motivation
• Appropriate for anyone (single, married, family, working, at home)
• No calorie counting
• Alcohol beverages allowed at three drinks per week
• Caffeine not restricted
• Vegetarian plans available

The Catches

• Can be relatively strict during weight loss phase
• Costly at $5 – $9 per week plus additional cost for products
• Payment for entire program is due upfront
• Counselors are not health professionals
• LA Lites (snack bars) and weight loss enhancers/supplements highly recommended for guaranteed weight loss and relatively expensive
• Counselors paid commission on sales of products – can be pushy
• Frequent trips to the center – may be inconvenien

Does It Work?

Yes, L.A. Weight Loss does promote weight loss when followed as directed, and in a relatively safe manner. However, any diet that dictates less than 1,200 calories per day as adequate nutritional intake is not healthy and should be questioned. The program claims a weight loss at a rate of two pounds per week, which is safe and healthy. You can receive a no obligation free consultation at 1-800-331-4035. You can ask your questions during this call, but also be prepared for a possible sales pitch too.
Words of Caution

With strong marketing slogans and promising testimonials, L.A. Weight Loss is a magnet for the perennial dieter. This is not as much a “revolutionary” weight loss plan as it is a similar program that is offered from a nutritionist. While the program is relatively safe and effective, be prepared for the normal unfriendly experiences of any diet, such as plateaus in weight loss, a certain amount of cravings for restricted foods, and intense disciplinary and behavioral modification actions. Adding the plan’s weight loss enhancers, specifically the snack bars and supplements, seems to guarantee weight loss, but read labels carefully for any ingredients that may cause medical issues or health conditions for you.

By the way, L.A. Weight Loss headquarters are located in Horsham, PA. And, as with most commercial diet plans, L.A. Weight Loss is available in at “at-home” version as well.

Author: CherylZielke

MONDAY
Target your butt, legs, and abs.

What to do:
# 20 minutes of cardio activity
If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you work out at home, try walking briskly, jogging, or shadow boxing.

# 20 squats
To do: Stand with your hands by your sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position.

# 20 lunges
To do: Stand with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the floor. Resume your starting position, then step forward with your left leg.

# 25 dead lifts
To do: Stand with your arms hanging in front of your body with a three- to five-pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position.

# 40 crunches

# 40 reverse curls
To do: Lie on your back with your arms by your sides. Raise your legs toward the ceiling until they are perpendicular to it. Raise and then lower your butt two to four inches off the floor.

TUESDAY
Target your arms and chest

What to do:
# 20 minutes of cardio activity
15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.

# 20 chest presses
To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.

# 20 chair dips
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.

# 40 biceps curls (20 per arm) holding a five- to eight-pound weight

WEDNESDAY
Target your back and shoulders

What to do:
# 20 minutes of cardio activity

# 25 jumping jacks holding one- to three-pound weights in each hand

# 20 lateral raises
To do: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them.

# 40 front raises (20 per arm)
To do: Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it’s shoulder-height. Slowly lower it, then raise and lower your left hand.

# 20 shoulder presses
To do: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head until they are straight, then slowly lower them.

THURSDAY
Target your butt, legs, and abs

What to do:
# 20 minutes of cardio activity

# 30 donkeys (15 per leg)
To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

# 15 squats
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.

# 20 pelvic lifts
To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.

# 40 oblique twists (20 per side)
To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

FRIDAY
Target your trouble spot
“Think of this as work-on-your-weakness day,” says Kirsch.

What to do:
# 20 minutes of cardio activity

# “Then, if your arms need more sculpting than other areas of your body, repeat Tuesday’s workout. If your back and shoulders feel especially weak, do Wednesday’s workout. If your butt, legs, and abs need even more work than they got on Monday and Thursday, do Monday’s workout again,” says Kirsch. “This way, you won’t be repeating the same moves you did yesterday, which can be tough on your muscles.”

What to eat:
Want to drop a few pounds, too? Here are some things to consider when planning your meals this month:

# Do make lean protein the main part of lunch and dinner.
# Do pick dark leafy greens, such as spinach, when choosing vegetables, instead of starchy potatoes.
# Do avoid alcohol, which contains a lot of sugar, whenever possible.
# Don’t consume too many high-calorie tropical fruits, such as pineapples, bananas, and coconuts.
# Don’t indulge in a lot of sugary desserts. Try satisfying your sweet tooth with fruit sorbet.

For a piping hot treat, try this cheese-topped soup from the 400 Calorie Fix Cookbook

PREP TIME: 10 MINUTES / COOK TIME: 1 HOUR 20 MINUTES / MAKES 4 SERVINGS

In this recipe we control calories by using just modest amounts of two high-calorie ingredients: olive oil and cheese. Switch to vegetable broth to make this soup vegetarian.

1 Tbsp olive oil
2 1/2 lb medium onions, thinly sliced
1/2 c fat-free milk
2 tsp sugar
5 c fat-free, reduced sodium beef broth
1 tsp chopped fresh thyme
1 bay leaf
1/4 tsp freshly ground black pepper
4 slices (1 oz each) French bread, toasted
4 slices (2/3 oz each) reduced-fat Swiss cheese

1. HEAT the oil in a large saucepan over medium heat. Add the onions and sugar, and cook, stirring occasionally,for 48 to 50 minutes, or until very soft and golden.

2. STIR in the broth, thyme, bay leaf, and pepper. Bring to a boil over medium-high heat. Reduce to a simmer and cook, uncovered, for 30 minutes. Remove the bay leaf.

3. PREHEAT the broiler. Place the bread slices on a baking sheet and top each with 1 slice of cheese. Broil for 1 1/2 minutes, or until the cheese melts and browns slightly.

4. DIVIDE the soup among 4 bowls and top each with 1 cheese toast.

Nutritional Info Per Serving:
320 cal, 8 g fat, 2.5 g sat fat, 810 mg sodium, 47 g carb, 6 g fiber, 18 g pro, 30% calcium

MAKE IT A 400-CALORIE MEAL:

1. Add a Salad: Mix 2 c arugula, 1/2 small diced pear, 1 tsp olive oil. Calories: 90; Total Calories: 410.

2. Enjoy with Wine: Have a 4 oz glass of red wine. Calories: 100; Total Calories: 420.

“Losing weight can be as simple as cutting out a meatball here and an egg roll there.” ~~Elizabeth Somer, M.A., R.D.

REACHING YOUR FAT-LOSS GOALS may be easier than you think. To lose a pound of fat a month, all you need to do is cut 100 calories a day from your diet, assuming the intake and expenditure of all other calories remains the same. That’s because a pound of body fat is equivalent to about 3,500 calories. So if you cut 100 calories a day for 31 days, you’re cutting 3,100 calories–or about a pound.

Wait…a pound a month? Isn’t that a little slow? Well, mounds of research indicate that you’re more likely to keep weight off if you lose it slowly. Besides, losing a pound a month doesn’t require drastic changes in your eating habits. It can be as simple as eating two egg rolls with your Chinese stir-fry instead of three. Here are 100 painless ways to cut 100 or more calories a day. As a bonus, they all reduce fat or sugar, which means, calorie for calorie, you’re getting more vitamins and minerals.

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.

2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.

3. Eat 2 poached eggs instead of 2 fried eggs.

4. Replace 1/2 cup of granola with 2 cups of Cheerios.

5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.

6. Snack on an orange and a banana instead of a Snickers candy bar.

7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.

8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.

9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.

10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.

11. Steam your asparagus rather than sautй it in 1 tablespoon of butter or oil.

12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.

13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.

14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.

15. Eat a Lender’s egg bagel instead of a Sara Lee egg bagel.

16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.

17. Replace 2 biscuits with 2 dinner rolls.

18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.

19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.

20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.

21. Replace an apple muffin with a high-fiber English muffin.

22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.

23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.

24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.

25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.

26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.

27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.

28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.

29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.

30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.

31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.

32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.

33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.

34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.

35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.

36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.

37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.

38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.

39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.

40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.

41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.

42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.

43. Order a sandwich on cracked wheat bread instead of a croissant.

44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.

45. Split an apple Danish with a friend rather than eat the entire thing.

46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.

47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.

48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.

49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.

50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.

51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.

52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.

53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.

54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.

55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.

56. Replace 3 fish sticks with 3 ounces of grilled halibut.

57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.

58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.

59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.

60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.

61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.

62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.

63. Cut back on sampling during cooking. The following “tastes” have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.

64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.

65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.

66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.

67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.

68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.

69. Pass on the second helping of mashed potatoes.

70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.

71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You’ll save 100 calories per slice.

72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.

73. Snack on a papaya instead of a bag of M&Ms.

74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.

75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.

76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.

77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.

78. Replace 2 brownies with 2 fig bars.

79. Eat 2 meatballs instead of 4 with your spaghetti.

80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.

81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.

82. Replace 1 1/2 tablespoons of I Can’t Believe It’s Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.

83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.

84. Eat 2 Kellogg’s Nutri-Grain bars instead of 2 Kellogg’s Pop-Tarts.

85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.

86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.

87. Eat a turkey sandwich instead of a chicken salad sandwich.

88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.

89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.

90. Order your Quarter Pounder without cheese.

91. At Jack in the Box, eat a regular taco instead of a super taco.

92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.

93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.

94. Order a sandwich with barbecued chicken instead of barbecued pork.

95. Replace 1 cup of corn with 1 cup of carrots.

96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.

97. Have a single scoop of ice cream instead of a double scoop.

98. Replace 2 ounces of corn chips with 2 ounces of SnackWell’s wheat crackers.

99. Eat 1 hot dog at the baseball game instead of 2.

100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.

Elizabeth Somer, M.A., R.D., is a nutritionist in private practice and editor of the Nutrition Report. Her latest book is Nutrition for Women: The Complete Guide (New York: Henry Holt & Co., 1993).

The McDougall diet is a low-fat diet intended to help individuals lose weight and enjoy better health. It is even said to help reverse certain health conditions, without requiring medication. The diet was created by an American doctor named Dr. John McDougall. Dr. McDougall asserts that a range of diseases can be prevented if people eat whole, unprocessed foods that have low-fat content. His diet places particular focus on the consumption of starches.

The McDougall diet began after one of Dr. McDougall’s patients asked him whether he thought a person’s diet contributed to health conditions. The doctor went on to ask his patients about their diets and conduct research into the connection between diet, lifestyle, and health problems. Eventually, the doctor began to experiment with changing his diet to include more fruits, vegetables, and whole grains while eliminating his intake of meat and dairy products. As a result, he experienced such benefits to his health as lower blood pressure and cholesterol levels. He lost weight as well.

Individuals who’ve followed the McDougall diet have claimed to experience significant weight loss and a range of improvements in their overall health. Among these health improvements are lowered blood pressure and better control of blood sugar. Some people have experienced relief from headaches, constipation, and fatigue. Some patients have even experienced fewer allergy and arthritis symptoms.

To follow the McDougall diet, a dieter stops eating meat, fish, and poultry. In fact, he’s not supposed to consume any animal products at all, so he also eliminates eggs, milk, dairy products, and shellfish from his diet. The dieter also cuts fats and oils from his diet, which works to encourage speedy weight loss. Eliminating these foods may also help improve a person’s health, as meat and animal products are sources of cholesterol and fats contribute to a wide range of medical conditions.

A person new to this diet might assume that all plant foods are acceptable. This is not the case with the McDougall diet. A person on this diet also eliminates high-fat plant foods, such as peanut butter, olives, and nuts. Even tofu makes the list of foods to eliminate. The idea is that getting rid of these foods helps a person to maximize weight loss.

Refined flour is also restricted from this diet. This means eliminating breads, crackers, and pasta products that are made using refined flour. Instead of such foods, the dieter is supposed to eat whole grain products. Whole grains are not only helpful for those who are hoping to lose weight, but they are also considered heart healthy and helpful for cancer prevention. Dieters should also eliminate or dramatically reduce their use of added sugars, including honey and molasses.

Fresh fruits and vegetables, especially those that are green or yellow, are emphasized with this diet as well as whole grains and starches. Foods such as potatoes, beans, and peas are consumed not only for their healthy qualities, but also for their ability to make the dieter feel full and satisfied for longer. Foods that are safe to consume raw are also included, as they may help boost weight loss.

The Danish Diet is a fad diet that concentrates on a drastic reduction in calorie intake. A person who attempts this diet is supposed to stick with it for a little over two weeks. After 13 days have passed, the dieter is supposed to return to a normal diet, consuming healthy foods without overeating. This diet is supposed to facilitate the loss of 26 pounds in 13 days. There is no reliable proof, however, of whether or not the Danish Diet actually produces this level of weight loss.

A person on the Danish Diet is basically supposed to skip one meal per day. While the dieter is supposed to have coffee at breakfast time, that is all he is supposed to consume. Even his coffee represents a bare minimum of calories—the dieter is supposed to have only a single cube of sugar in it.

Lunch for a person on the Danish Diet does offer a bit more nourishment; it is still very low in calories and nutrients, however. At lunchtime, a person on this diet is supposed to eat several ounces of a low-calorie protein source as well as two vegetables. For example, on day one, a person on this diet is suppose to eat two boiled eggs, a tomato, and spinach. On day two, he is supposed to eat several ounces of ham and yogurt at lunchtime. On some days, the Danish Diet lunch consists of several ounces of fish, with a little butter and lemon, and nothing else.

Dinner meals also contain protein, and many of the meals include beef. Others may include similarly protein-rich foods, such as chicken or lamb. They do include vegetables, but usually in very scant amounts. For example, on day one of the Danish Diet, a person may eat several ounces of beef along with a salad that is drizzled with oil and lemon juice. On day seven, a dieter may eat several ounces of lamb and follow it up with an apple; day 11’s dinner includes only several ounces of beef and a piece of celery.

Some people considering the diet may feel comfortable with skipping breakfast, as lunch and dinner at least contain a source of protein and some calories. There are some days, however, on which a person following this diet doesn’t eat protein with dinner. For example, on day 10, dinner only consists of celery, tomato, and fresh fruit.

The origins of the 3-day tuna diet are unclear. No one knows for sure who started the diet and whether or not it works. People usually learn about it via word of mouth or on the Internet. Some people assert that the diet was recommended by a doctor, health clinic, weight-loss guru, or hospital, but no one has come forward with any ironclad specifics. There have been rumors that the diet came from the Cleveland Clinic, a non-profit medical center, but there is no proof the clinic had anything to do with its creation either.

While a person might imagine eating nothing but tuna while on the 3-day tuna diet, individuals on this diet do eat other things. Besides tuna, a person on this diet might also eat bread, fruit, peanut butter, vegetables, lean meat, eggs, cheese, and even dessert. He may also season his food or top it with such things as salt and pepper, various herbs, ketchup, and mustard. A person on this diet may drink coffee and tea in addition to at least four glasses of water on each day of the diet. Soda is allowed as well, as long as it is diet soda.

Accounts of the recommended menu for the 3-day tuna diet vary, but most of them allow for drinking water, tea, or coffee at breakfast. The dieter should drink his coffee black and any sweetener that is used should be artificial. Along with the beverage, the dieter may have a single slice of toast that has about one tablespoon of peanut butter spread on it or a boiled egg. The meal plan changes each day, but tuna is consumed at least once per day.

The lunch and dinner meals on this diet differ from the breakfast recommendations. For lunch, the dieter can choose to drink tea, black coffee, diet soda, or water and eat one-half cup of tuna. The dieter may also eat a single piece of toast or a few crackers. At dinner, the dieter may fill his stomach a bit more, eating about three ounces of lean meat and two cups of vegetables. For dessert, the dieter may enjoy two sweet treats: a cup of vanilla ice cream and an apple.

Following this diet could prove unhealthy. A dieter on the 3-day tuna diet may take in fewer than 1,000 calories in a day’s time. This is generally considered too few calories to support good health and normal body function.

Pre-holiday diet will produce great results if you follow these simple rules:
1. If you want to sweeten your tea or coffee use sugar substitute instead of real sugar;
2. Drink as much water as possible, mineral and plain, it will allow your skin to look better;
3. Choose from the offered list one breakfast, one light dinner, one dense supper and two power-intensive snacks. Depending on your choice, you can switch supper and dinner.

If you prefer an option providing consumption of 1500 calories you should add daily diet with a bag of low-calorie crackers, additional slice of bread and any of fresh fruit, for example, an apple, a pear, an orange or a small banana.

Breakfasts (250 calories):
I. Salad with fresh fruit (mix slices of one apple, one banana cut in circles, few grapes and fill in mix with one glass of natural yogurt);
II. 25 g of flakes with brans, dissolved with milk, toast smeared with honey, few grapes;
III. Two wholegrain toasts, baked tomatoes, one slice of low-fat bacon roasted on a grill.

Dinners (350 calories):
I. Sandwich with two slices of wholegrain bread with one of the following fillings: 75 g chicken (without a skin) or a ham with salad and cucumber; 50 g of tuna with a lemon juice and finely cut tomatoes; 100 g of cottage cheese with the crushed gherkins and watercress;
II. Two toasts with wholegrain bread, 125 g of boiled string beans, baked tomatoes, one orange;
III. Small piece of melon, 150 g of any fish roasted on a grill, large portion of mixed salad, wholegrain roll;
IV. 200 g of jacket potatoes, 50 g salad with chopped cabbage, watercress and cucumber, one apple.

Suppers (400 calories):
I. 100 g of chicken or turkey, large portion of mixed salad, slice of strawberry pie;
II. 100 g of spaghetti with tomato sauce prepared from canned or fresh tomatoes with addition of a basil, garlic, lemon juice, 25 g of grated low-calorie cheese, salad with watercress and one orange, 25 g of vanilla ice-cream;
III. 75 g of cod or salmon baked in a foil with addition of lemon juice and margarine, broccoli, vegetable marrows, 50 g stewed carrots, 125 g of jacket potatoes, one banana baked in an oven (preliminary sprinkle with lemon juice and strew with sugar substitute);
IV. half of grapefruit (add sugar substitute), 125 g low-fat mutton chop prepared on a grill, cauliflower, 50 g gravy, green peas;
V. 75 g of mashed potatoes with adding of skim milk, mint sauce, green string beans, baked tomatoes, pear boiled in red wine and sweetened with substitute of sugar;
VI. 100 g shrimp or crab meat, large portion of mixed salad, small roll, 25 g of low-calorie cheddar cheese, 100 g of strawberries, two slices of fresh pineapple (add some sugar substitute for pineapple).

Snack (100 calories):
I. Large portion of fresh vegetables with sauce prepared from one glass of natural yogurt, 1 tsp of mustard and lemon juice to taste;
II. One apple and ten grapes;
III. Wholegrain roll with salad stuffing.