Choosing an Autism Diet For Recovery

 

 By Julie Matthews

The road to autism recovery begins with diet. That is, making calculated omissions and additions to food choices is the first step to improving children's health and well being. Certain food substances (most notably gluten and casein) are known to be problematic, and should be avoided - and other foods rich in healing nutrients are beneficial when added to children's diets. Attention to these factors is intended to balance biochemistry, affect systemic healing, and provide relief of autism symptoms. In simple terms, these are the underlying tenets of diets for autism.

There are many "autism diets" to choose from and deciding how to begin nutritional intervention can seem overwhelming. Ten years ago, it was a simpler choice-do diet! And, "do diet" meant do the Gluten-free Casein-free Diet (GFCF). Eliminating gluten (the protein in wheat) and casein (the protein in dairy) was the primary focus of diet for autism for many years, and provides many positive benefits. Since then, significant advances in biomedical nutrition research and mom-centric anecdotal data have resulted in broader dietary strategies for autism.

Now, one has to decide which diet to do. This can inhibit even the most recovery focused parent from getting started. Parents hear "You need to do this diet," or "my son improved on that diet." Because each diet has its group of supporters, parents whose children did well with a particular diet aptly tout it. How can there be so many varied opinions? It's because every person is different-each has unique biochemistry, genes, environment assaults, and eating preferences. A diet that helps one child, may not be the best for the other.

My clients are relieved to learn that I do not spout the dogma of any one diet. As a Nutrition Consultant, I practice nutrition intervention focused on improved systemic health and relief of physiological and neurological symptoms. Autism diets are food-based strategies employed toward this objective. I help parents choose the best initial diet for their child and then work to customize that diet to further to meet their specific needs.

In my book, Nourishing Hope for Autism, I discuss thirteen different diets that are recommended for autism. While each diet has merit, some include advanced components that are best supported by an experienced practitioner and not necessarily required to get started. In this article, I will explain the top three diets for autism - they include the most immediately helpful dietary principles and practices and there is much literature and community support to help aid successful implementation. In addition to these diets, I'll discuss the most common food allergies and substances, as addressing these comes hand in hand with diet.


The most popular autism diets are:

o Gluten-free and casein-free diet (GFCF)
o Specific Carbohydrate Diet (SCD
o Body Ecology Diet (BED)
Gluten-Free Casein-free Diet (GFCF)

Does your child crave milk?
Does your child only eat wheat and dairy foods?
Does your child seem spacey after consuming gluten or casein, and agitated before?
Are you just beginning to look at diet for the first time?

When parents decide to "do diet," they typically begin with GFCF. There are many good books about it, and the food marketplace is increasingly GFCF friendly. This diet entails the removal of all gluten and/or casein containing foods. Gluten is the protein found in wheat, rye, barley, spelt, kamut, and commercial oats, and casein, the protein found in dairy.

When ingested by children with a compromised digestive tract and weakened immune system, these proteins can cause gut inflammation, pain, and digestive problems. If the protein is not properly broken down during digestion, it can form opioids (opiate or morphine-like compounds). The properties of gluten and casein can lead to digestive problems such as diarrhea, constipation, gas, bloating, as well as foggy thinking and inattentiveness for many children with autism.

According to parents (Autism Research Institute survey), a gluten- and casein-free diet is helpful for 65% of children with ASD, even though a food sensitivity panel may or may not have shown a reaction to these foods. Therefore, I typically recommend a gluten- and casein-free trial period-often beginning the diet by removing first one, then the other.
Most of the foods containing these offending proteins are easy to identify. While following the GFCF Diet, you'll need to avoid any breads, crackers, pasta, or bakery items made with wheat and other gluten grains, and all dairy foods such as milk, cheese, butter, yogurt, and cream. Some sources are not that apparent:

o Soy sauce (except gluten-free soy sauce)
o Potato chips and fries (often dusted with gluten during processing and not listed on label, ensure they are gluten-free by checking with the company in the ingredient list)
o Malt (derived from barley)
When beginning the GFCF diet, be careful not to introduce a bunch of GFCF junk foods such as cookies, candy, and chips. Even though they don't include gluten or casein, the sugar can feed yeast, imbalance blood sugar, and disregulate energy. Remember, diet is more than just the removal of offending foods - attention must be placed on ensuring healthy and nutritious food intake.
GFCF is a great diet to follow when beginning nutritional intervention for autism.

The Specific Carbohydrate Diet (SCD)
Does your child have chronic diarrhea?
Does your child have an inflamed gut, maybe even been on steroids?
Have you tried GFCF to no avail?
Does your child have trouble digesting grains?
Does your child have dysbiosis (pathogenic yeast or bacteria)?

The SCD diet involves the removal of all complex sugars: everything except honey and fruit sugar, including the removal of maple syrup, cane sugar, agave nectar, brown rice syrup and more. SCD also removes all starches and all grains, including potatoes and sweet potatoes. This diet allows: meat, fish, eggs, nuts and seeds, certain beans, all non-starchy vegetables, and fruit. This is not a low carbohydrate diet but a specific carbohydrate diet that focuses on non-starchy vegetables, fruit, honey, and certain beans for carbohydrates and avoids other sugars and starches.

SCD is the second most commonly applied autism diet, and 66% of parents say it is beneficial for their child (ARI ratings). It is very helpful for those who have inflammatory bowel conditions and chronic diarrhea, although it can help constipation too.

The Specific Carbohydrate Diet aims to reduce gut inflammation and aid healing by "starving out" the bad gut bugs and avoiding foods that require carbohydrate digesting enzyme that are often in short supply. By eliminating problematic foods, the bugs can't feed. Because it is more restrictive than GFCF, parents don't usually begin dietary intervention with SCD. However, if there is a significant inflammatory gut condition, some will go straight to SCD.

SCD is often applied when doing GFCF is not enough and digestive problems still remain, or if someone needs to further evolve the diet to see any additional benefits. A variation of SCD is the GAPS (Gut And Psychology Syndrome) diet, created by Natasha Campbell-McBride, M.D. It includes the essentials of SCD, plus the addition of wonderful principles such as fermented foods and homemade broths.

While SCD diet is not inherently casein-free, I recommend that SCD be done casein-free until someone is certain that casein is not a problem.

The Body Ecology Diet (BED)
Does you child have persistent candida?
Does your child have harmful bacteria in the gut?
Does your child have bad smelling stool or gas?
Does your child sometimes act drunk, spacey or have maniacal laughter?
Does your child seem itchy or yeasty in any "moist" areas of the body like elbows, knees, or crotch?
The Body Ecology Diet is an anti-candida diet focused on clearing up yeast and dysbiosis (imbalance of bad bugs in the gut). BED is often called BEDROK (Body Ecology Diet Recovering Our Kids) in the autism community. BED incorporates the principles of proper food combining, acid/alkaline balance with low acid-forming foods, low/no sugars and limited starches, easily digestible foods, fermented foods, and other solid nutrition recommendations to clear up candida overgrowth and support health beginning in the gut.

BED allows only a few grains such as quinoa, millet buckwheat, and amaranth (when properly soaked)-restricting more starches and grains than GFCF. In addition to being gluten-free, BED is rice-free, corn-free, and soy-free. Foods such as rice bread, gluten-free pretzels, and rice pasta are not allowed on this diet. BED allows casein, but can be done casein-free. I always recommend going casein-free (on any healing diet) until you are certain that dairy is not an issue.

If you child has candida, BED may be for you. Though it requires that the child eat vegetables as the food combining aspect allows meat with vegetables and starches with vegetables but not meat and starch together. BED may be challenging if a child is picky and does not have a varied diet.
Like SCD, this diet is beneficial for helping reduce dysbiosis and restoring good flora balance in the gut. However, these two diets conflict with each other as they rely on very different underlying principles. SCD removes certain sugars and all starches, while BED removes all sugars and certain starches. Even if someone chooses a different diet, many of the Body Ecology principles can be also be applied, such as the inclusion of fermented foods, soaking grains, and consuming more non-starchy vegetables full of minerals and alkalizing to the body.

Getting Started

Now that we have discussed three effective autism diets and problematic food substances, where does someone start? Typically I recommend GFCF or SCD. Sometimes, based on the diet of the individual, I may suggest BED instead-for example if a child has significant yeast over growth and is currently on GFCF (which may filled with too many sugars and starches), but the child will eat vegetables, I may suggest BED. Additionally, I may suggest just adding fermented foods, soaked grains and nuts, and more vegetables-several BED principles, but not the full Body Ecology Diet.
The most important dietary principle is to start. It sounds simple, but start somewhere - even with the most simple thing - such as getting rid of all artificial ingredients - and then progress.
You Can Do Diet.

I know what you are thinking, "My child is picky and very inflexible with eating new foods. I'm never going to be able to get him to eat anything other than wheat and dairy, and never mind anything "healthy."
I appreciate this concern. I have had some very picky eaters in my nutrition practice-many children ate only bread and dairy, others subsisted on just pancakes and fries. However, there are solid reasons why these children are so one-sided in their food choices, primarily craving. When the body creates opiates from foods, one can become addicted to them and thus crave nothing but those foods. Children eventually narrow their food choices to include only those that make them "feel better." It's worth trying diet because once the child gets passed the cravings (a few days to a few weeks), they often expands food choices dramatically and it becomes much easier to do.

I know that any child's diet can change. It may take time and require great patience, but you can succeed. I've never seen a child's diet that did not improve eventually-increasingly so as the body heals. It's crucial that parents believe that it's possible for their child to change and improve. By envisioning the changes, you project a positive image that is important for your child and the success of your overall efforts.

Julie Matthews, a top US biomedical autism diet/nutrition specialist and Defeat Autism Now! (DAN!) Practitioner, helps parents recover children from autism. She is a parent/physician educator and creator of "Nourishing Hope for Autism: Nutrition Intervention for Healing Our Children" (Book) and "Cooking to Heal Autism Nutrition and Cooking Classes" (DVD). Visit http://www.NourishingHope.com to study autism diets and view video presentations.

Article Source: http://EzineArticles.com/?expert=Julie_Matthews

Let's Talk About Fad Diets

 

Although the big push for fad diets has died down a little bit, it is still estimated that at least two-thirds of Americans are on some type of diet at any given time. Although research shows the importance of eating from all the major food groups, people are still confused about what type of diet to follow, keeping the window open for more quacky solutions to pop up.
In an effort to help readers determine what makes a diet healthy and when it's time to steer clear, I am going to discuss what makes a diet a 'fad' diet and why these diets are something best to stay away from. Along the way, we will discover what each food group has to offer that can be beneficial to our health.

Our bodies are uniquely designed to take advantage of the proteins, carbohydrates and fats that we eat. In order for the liver to do the best job it can for us, we actually need all of these nutrients, known as macronutrients. Even a 'detoxifying' diet should also include all of these macronutrients!
During the past 20 years there has been a dramatic increase in obesity in the United States. Currently, more than 64% of US adults are either overweight or obese, according to results from the 1999-2000 National Health and Nutrition Examination Survey (NHANES). So, look at the facts: Two thirds of all Americans are on some 'diet', yet we are getting fatter and fatter. Would that perhaps mean that the fad diets don't work? Let's talk about it.

Identifying a fad diet
A 'fad diet' is defined as something temporary. Therefore, it's no surprise that these diets are not successful. Let's begin by looking at how to identify a fad diet.

#1 - Promises a fast weight loss.
This is great, in the short term, but how many readers have or know someone who has followed one of these diets, only to regain the weight back, plus more for added bonus? When people lose weight very quickly, they lose a lot of lean muscle tissue, and the weight that comes back will most likely be more fat and less muscle, making it easier and easier to regain weight each time they drop the last fad diet. A healthy diet to follow will be one that will encourage slow, progressive weight loss over a longer period of time. It will have enough calories to support vigorous exercise, so that you lose fat and not muscle. Diets that are too low for the body's basic needs will result in the body breaking down it's protein stores (muscle) for the fuel it needs. Sort of defeats the whole purpose of the diet!

#2 - Eliminates foods or food groups.
The very first thing that alerts us that a diet is a 'fad' is when a particular food, or entire food group, is considered off-limits. This is a good time to talk about the low carb diets.
What is it that has made carbohydrates a bad nutrient? When you look at other countries, where the intake of carbohydrates is as high as 80%, and see that many of these countries are not suffering even close to the obesity rates we are in America, you have to wonder why they are not having the same problem. So, can it really be the carbs? Probably not. But, maybe it's the type of carbs. Many people who decide to go on one of the popular low carbohydrate diets start to eliminate a lot of food from their diets, including all the snack foods they were eating, particularly at night. Gone are the chips, the cookies, the crackers, the ice cream. Gone are up to 300 to 1,000 calories per day! Anyone would lose weight if they cut out those many calories from their daily diet.

Another problem with eliminating entire food groups, especially on low carb diets, is that they are recommending eliminating or limiting the intake of nutrient-rich fruits and vegetables. With all the substantial research showing how beneficial these foods are to preventing various diseases, such as cancer and heart disease, it's amazing that anyone involved in healthcare would recommend such a diet. Something to also notice, however, is that none of these fad diet books are written by anyone with a degree in nutrition. Even the medical community is confused, which explains why physicians will fall for some of the hype fad diet authors write.
But let's talk a little more about fruits, vegetables and starches: A diet high in animal protein and animal fat has been linked to various disease and inflammation states. A diet very high in protein puts a great load on our kidneys and can contribute to constipation, gout and bone loss due to calcium depletion from the high protein load.

Combine that with decreased fiber from lack of whole grains and fiber-rich fruit and vegetables, and many people just don't feel well; they feel fatigued, sluggish and their immune system is depressed.

#3 - Starts with a shock or follows a strict plan.
When the diet says you have to start with an extremely restricted diet, or you can only eat certain foods on particular days, you know it's a fad diet. They justify this by saying you have to clean out the body, or only certain foods will help with the weight loss process. Any change in how you currently eat will result in changes on the scale. Very few people can remain on these diets very long, so once they are 'off' the diet, the weight returns. The dieter learned nothing other than the misinformation the author provided them with. This can actually have far-reaching consequences, as then the dieter is more confused than ever and doesn't know what to believe!

Once a person learns what the qualities of a healthy diet consist of, they find that their optimum calorie level is for their own needs, and they are able to achieve their goals, combining their eating plan with exercise. Not only do they start to enjoy life again, but enjoy food AND see weight loss!
Although fad diet authors want you to believe their 'miracle' (and buy their products), there really is no get-thin-quick solution that is permanent.

But what does constitute a healthy diet? A healthy diet is one that is adequate in calories to support healthy weight, low in animal fats and saturated fats, animal protein should be very lean and adequate enough to support a diet high in fruits and vegetables and whole grain starches. Any healthy diet can include foods that are just for enjoyment, however. All foods really do fit, in moderation. A general rule is an 80/20 rule: Eighty percent of the time the diet should be healthy and then 20% of the time it can include foods you would not eat on a regular basis if you were trying to eat for health and weight loss.

#4 - Contradicts what experts say.
Authors of low carb diets say that the carbohydrates are what have made American's fat. But they can't explain why other countries whose diets are very high in carbohydrates don't have the same problems with obesity. You know it's a fad diet when the author says they have the 'inside' or 'hidden' truth about our health or diets. You also know it's a questionable publication when they say there is a hidden agenda among health professionals or the government.

But why is America getting fatter and fatter? America is a country of grab-and-go: The faster, the better. Families seldom sit down to meals, together. There are fewer physical fitness programs in school and many of the school food choices are fast foods. People and entire families eat 2-3 of their daily meals from a drive-through or a restaurant, most of which provide very few of the foods high in nutrients and low in calories. Restaurants add extra fats to their dishes to enhance the taste, so a meal you could make at home without added fats could have up to 60% of it's calories coming from fat to make it taste better! Plus, the serving sizes are much larger than they were 20 years ago, so most of the time the size of the meals could actually feed us for 2 to 3 meals, instead of one! However, many people still feel they must clean their plate rather than let the food 'go to waste'. They really should say, "go to waist"!!

As you read this, think back to the last week. How often did you sit down at home and eat a home-cooked meal? Do you eat breakfast, lunch and dinner each day? How often do you exercise vigorously? In Europe, the meals are much smaller and people walk a great deal more than in America. In some neighborhoods, it's actually impossible to walk to work, even if you live very close! Our road systems are no longer built for riding bikes or walking to work. You take your life into your hands, either from passing traffic or crime.

#5 - Relies on testimonials rather than scientific research.
The fact that Jane lost pounds in a week because she just ate cabbage soup does not mean it's safe, effective, or that it will work for you! What if you don't LIKE cabbage?
An example of testimonials, combined with the research to back it up, is the National Weight Control Registry. In order to join the Registry, a person has to have lost pounds and have kept it off for a year. Currently consisting of over 4500 individuals, the Registry was founded in 1993 as a longitudinal prospective study. Currently, there have been six studies resulting out of the Registry. For more information on the Registry, along with how most of the Registry members have in common, here is the website: http://www.nwcr.ws/.

#6 - Has a gimmick.
The problem with diet plans that have some type of gimmick, is people can't stay on them and they don't learn how to eat for the long-term. It's no secret that all the books must have something to 'catch' the reader. However, hidden among all the hype are books that really DO offer safe and effective solutions to weight loss. A book written by a registered dietitian (RD) is a guarantee that the material is accurate and safe. An RD is someone whose education, training and experience all revolve around the science and practice of nutrition; these truly ARE nutrition experts.
Consider this: If you had heart disease, you would see a cardiologist who specializes in heart health. If your teeth needed work, you would see a dentist. However, many people will buy 'diet' books from people who are not educated in nutrition! People will buy a diet book from a person who found what worked for them, or a movie star or a physician. In many of these books, because the author does not understand nutrition, many facts are distorted or misrepresented. It may not always be on purpose, but the point is these books are written by someone who really does not know nutrition and the science behind it, so either they distort the facts, or they make them fit the gimmick they are trying to sell.

So, the next time a friend mentions this great new diet they're on, or you see a new book that offers 'miracle' weight loss or something that 'health professionals don't really want you to know', take a step back and ask yourself these questions:

1- Does it promise fast weight loss?
2- Does it eliminate any major foods or food groups?
3- Is there a strict plan that must be followed for success?
4- Does it contradict what nutrition experts and science has to say?
5- Does it rely primarily on testimonials and 'before and after' pictures too good to be true?
6- Is there a gimmick?

If you answered yes to all or most of these questions, after you have stepped back, walk away and find a better plan. Isn't today time to get real and make your weight loss plan permanent and realistic?

Marjorie Geiser is a registered dietitian, certified personal trainer and life coach. Marjorie has been the owner of a successful small business, MEG Fitness, since 1996, and now helps other nutrition professionals start up their own private practice.
To learn more about the services Margie offers, go to her website at http://www.megfit.com or email her at margie@megfit.com.

Article Source: http://EzineArticles.com/?expert=Marjorie_Geiser

Rating the Fad Diets

THE 200 POINT SYSTEM

With so many different diets available, how are we to know
what works and what is safe? The only way to be sure is to
discover the author's background and the research behind
the diet's methodology. Every good diet should give a
background about the author and his/her credentials and
experience in the fields of nutrition and biochemistry.
However, even a vast resume does not mean a credible and
safe diet. But it does suggest, at least, that the author has
some knowledge of nutrition. Providing research behind the
diet proves that the diet is not something the author
invented, so long as the research is not self-serving and
altered to fit a hypothesis.

Some diets may not need a great deal of tests and studies
behind them, simply because they are based on
fundamentals. For example, many women's magazines
have articles on dieting and weight loss, but they are
common sense suggestions that most people concerned
about weight should know already: "Eat smaller meals", "cut
down on sugar and fat", etc., are typical philosophies. More
structured diets should give some scientific reasons for its
suggested success, preferably case studies and research
performed on everyday test subjects, as well as athletes.
Since we have established the importance of eating a
balanced diet in accordance to selecting healthy foods and
obtaining RDA minimums, it is possible now to rate the
diets in accordance to those specific criteria. Begin with a
score of 200 and subtract 10 points from the total for each
statement below in which the diet concedes. An ideal diet
should maintain a score of 200, but a score of 160 or
greater is acceptable.

1. The diet does not include the food groups in adequate
amounts. Some fad diets eliminate one or more of the food
groups. Do not deduct 10 points if a food group's nutrients
(e.g., carbs, proteins, fats, fiber, vitamins, and minerals) are
adequately substituted with that of another food group.

2. The diet does not provide at least 45% of its calories from
carbohydrate sources. In order to prevent ketosis, at least
150g of glucose/day is required. That's 33-50% of total
calorie intake on a 1200-calorie diet. Keep in mind that is
the minimum. For highly active individuals, that amount
should increase to 60% at times, i.e., immediately after
exercise.

3. The carbohydrate content exceeds 20% concentrated
sugars. At least 80% of carbohydrate sources should be
complex, and preferably in the form of vegetables, seeds,
and legumes.

4. The protein content exceeds 30%. A very high protein
intake is unnecessary, it places additional strain on the
urinary system, and it is a poor source of energy. Thirty
percent is more than adequate, even for growing children
and teenagers. The only group that requires higher protein
intake are those who recently suffered a severe injury (e.g.,
leg amputation), infection, or surgery. However, these
individuals will be under the care of a physician with a
special high protein diet.

5. Protein content accounts for 15% or less of total calories.
Although unnecessary in large amounts, protein still has
many vital functions, including tissue repair and the
formation of enzymes.

6. Fats exceed 30% of total intake. Besides increasing the
risk of cardiovascular disease, high fat diets have not been
demonstrated to decrease weight better than other methods
of 'proper' eating.

7. Total fat consumption is less than 15% of total calories.
Fat in moderate amounts is essential for a healthy diet, and
such a diet provides taste to many foods. Fat intake below
15% for long periods, for most individuals, is unrealistic.
Fat intake that is too low can also be detrimental to children
and teenagers who require ample kcalories for continued
growth.

8. Total fat consumption is less than 25% essential fatty
acids, and saturated fat is more than 30% of total fat
consumption. Deduct 10 for each.

9. The diet does not suggest common foods, meaning
foods you should be able to obtain at any grocery store or
market.

10. The foods for the diet are expensive or monotonous.
Some diets require the purchase of 'their' foods or
expensive 'organic' foods only obtained through health food
stores. Some foods taste so bad they are difficult to
tolerate repeatedly (e.g., seaweed). Deduct 10 for each.

11. The diet consists of an inflexible meal plan. The diet
does not allow for substitutions or deviations, requiring a
person to live under 'house arrest' with the same food
selections every day.

12. The diet provides less than 1200 kcalories per day.
Less than that and the body's basic functions may not be
getting the energy, vitamins and minerals needed to work
properly, and the dieter almost is certain to feel hungry all
the time. Diets below 1200 kcalories should be reserved for
those under the supervision of a dietitian or licensed
physician.

13. The diet requires the use of supplements. If the diet
provides adequate energy and it is well balanced,
supplements are unnecessary. 'Fat accelerators,' such as
ephedrine, may increase the rate of weight loss, but the diet
should be able to stand on its own merit. Some diet clinics
promote a vast array of herbal preparations and fat
accelerators, and this is where these clinics make their
money - not in their knowledge and ability as nutritionists.

14. The diet does not recommend a realistic weight goal.
Diets should not be promoting the body of a Greek god or a
supermodel. They should not be suggesting that a person
lose 100 pounds (even if 100 pounds overweight). Nor
should diets recommend weight loss below an ideal
weight.

15. The diet recommends or promotes more than 1-2
lbs/week weight loss. Do not expect to lose more than 1-2
pounds of fat a week - it is physically impossible unless
chronically obese, at which point 3 pounds may be
possible. If more than two pounds is lost per week, the
body change is due to a loss of water and/or muscle tissue.
Gimmicks that promise 10 pounds in 2 weeks are either
simply not true or else something other than fat is being
lost. Also keep in mind that the more fat a person wishes to
lose, and the less a person has, the more difficult and
slower it will be to lose additional fat.

16. The diet does not include an evaluation of food habits.
Dieting should be a slow process by which a person
changes normal eating habits. It should not include looking
for quick fixes and quick plans promising short cuts and
extreme changes - a person would never stay with these
programs and such diets do not work long-term. The
number of kcalories eaten, and the food selections and their
amounts, should be reevaluated on a regular basis...
perhaps once every 1-2 months to determine the program's
effectiveness.

17. Regular exercise is not recommended as part of the
plan for proper weight loss. Weight loss occurs twice as
fast with exercise, and without exercise there is a greater
tendency to lose lean muscle tissue as well as fat. This is
not ideal.


OVERVIEW OF VARIOUS DIETS

Low Carbohydrate Diets: Ketosis occurs, and this presents
the same problems as fasting. Once glycogen stores are
spent (which happens quickly with athletes and those who
exercise regularly), glucose must be made from protein
sources, and there is greater wear on the kidneys as a
result. Even on a high protein diet, some protein will be
taken from body tissues in order to produce enough energy
for the nervous system and regular activity. The onset of
ketosis is an indication that this process has begun and it is
not a positive aspect, regardless of what pro-high-fat
authorities indicate.

Great weight loss on a low-carb diet is evident because of
the fact that carbs hold water in the muscles at a ratio of 1:3.
As carb intake decreases then so, too, does water retention.
Much water flushes as a result of lack of glycogen to hold
water molecules. Moreover, by increasing protein intake,
excess nitrogen flushes with even more water since the
kidneys use water to dilute the concentration of nitrogen.
Once leaving a low-carb diet and the muscles refill with
glycogen, fluid concentrations increase and the dieter
regains some of the weight.

Low calorie diets of 400-600 kcalories that consist primarily
of protein have the same problems as fasting and
low-carbohydrate diets: proteins are used for energy and
weight loss comes largely from water. Low-cal diets must
be supervised properly by a medical professional and only
as a last resort for those who cannot seem to lose weight by
other methods. However, even those individuals tend to
regain most of their weight back once they return to a
balanced diet.

Beverly Hills Diet - a diet consisting of grapefruit, eggs, rice,
and kelp; it is deficient in minerals and vitamins.
Cambridge Diet - a very low kcalorie (300-600 kcal/day);
protein/carb mixture with mineral imbalances; the dieter is
close to fasting.

Complete Scarsdale Diet - this diet is unbalanced
nutritionally; some days are calorically restricted; the dieter
alters portions of carbohydrate, protein, and fat; the diet
consists of low carbs (20-50 g/day), and high fat and
protein; the diet has a high meat (saturated fat and
cholesterol) content.

Dr. Atkin's Diet Revolution - this diet is unbalanced
nutritionally; some days are calorically restricted; the dieter
alters portions of carbohydrate, protein, and fat; carbs are
very low (20-50 g/day), whereas fat and protein are high;
there is high meat (saturated fat and cholesterol)
consumption.

Dr. Linn's Last Chance Diet - this diet has a very low
kcalorie intake (300-600 kcal/day); it consists of a
protein/carb mixture with a mineral imbalance; the dieter is
close to fasting.

Dr. Reuben's The Save Your Life Diet - this is a calorically
dilute diet consisting of high fiber (30-35g/day); the diet is
low in fat and animal products; there is poor absorption of
minerals because of too much high fiber.

"Fake" Mayo Diet - this diet consists of grapefruits, eggs,
rice, and kelp; it is deficient in minerals and vitamins.
F-Plan Diet - this is a calorically dilute diet consisting of
high fiber (30-35g/day); it is low in fat and animal products;
there is poor absorption of minerals because of too much
fiber.
LA Costa Spa Diet - this diet promotes weight loss of 1-1_
lbs/day; there are various plans of 800, 1000, and 1200
kcal/day composed of 25% protein, 30% fat (mostly
polyunsaturates), and 45% carbohydrate; the diets includes
the four food groups.

Medifast Diet - this diet is balanced nutritionally, but
provides only 900 kcal/day; use of liquid formulas makes
this diet monotonous and expensive.

Nutrimed Diet/Medifast Diet - this is a nutritionally balanced
diet, but it supplies only 900 kcal/day; the use of liquid
formulas makes this diet monotonous and expensive.
Optifast Diet - this diet is nutritionally balanced, but
supplies only 900 kcal/day; use of liquid formulas makes
this diet monotonous and expensive.

Pritikin Permanent Weight-Loss Diet - this is a nutritionally
unbalanced diet; some days are calorically restricted; the
dieter alters portions of carbohydrate, protein, and fat; the
diet consists of high protein (100 g/day); unless the foods
properly chosen, it may be low in vitamin B12.

Prudent Diet - this is a balanced, low kcalorie (2400
kcal/day) diet for men; it is low in cholesterol and saturated
fats; a maximum of 20-35% calories are derived from fat
with an emphasis on protein, carbohydrates, and salt; there
is ample consumption of fish and shellfish, and saturated
fats are substituted with polyunsaturated fats.

Quick Weight Loss Diet - this diet is unbalanced
nutritionally; some days are calorically restricted; the dieter
alters portions of carbohydrate, protein, and fat, although
there is low carbs (20-50 g/day), and high fat and protein;
there is high meat consumption (saturated fat and
cholesterol) with this diet.

San Francisco Diet - this diet begins at 500 kcal/day,
consisting of two meals per day of one fruit, one vegetable,
one slice of bread, and two meat exchanges; the second
week limits carbohydrates, with most food coming from the
meat group and with some eggs and cheese, and a few
vegetables; week three includes fruit; in week four there is
an increase in vegetables; week five the dieter add
fat-containing foods (e.g., nuts, avocados); week six
includes milk; week seven includes pastas and bread,
where the diet is maintained at about 1300 kcal/day; this
diet avoids the issue of saturated fats and cholesterol.

Slendernow Diet - this diet is unbalanced nutritionally;
some days are calorically restricted; the dieter alters
portions of carbohydrate, protein, and fat; the protein is
generally high (100 g/day); unless foods are properly
chosen, there may be a deficiency in vitamin B12.

Weight-Watchers Diet - this diet is balanced nutritionally, at
about 1000-1200 kcal; use of high nutrient-dense foods are
consumed; economic and palatable food makes it one of
the most successful diets with no real health risks.
Wine Diet - this diet is about 1200 kcal/day, containing 28
menus together with a glass of dry table wine at dinner;
besides the medicinal components of wine, it is believed
that individuals reduce portion sizes when wine is
consumed with a meal; the diet is low in cholesterol and
saturated fats; there is a focus on fish, poultry, and veal with
moderate amounts of red meat.

Yogurt Diet - this diet consists of two versions, being
900-1000 kcal/day, and 1200-1500 kcal/day; plain low-fat
yogurt is the main dairy dish, consumed at breakfast, lunch,
and as a bedtime snack; the diet is high in protein, and it is
low in cholesterol, saturated fat, and refined carbohydrates.
Diets that do not provide 100% of the U.S. RDA for 13
vitamins and minerals:

Atkins
Beverly Hills
Carbohydrate Craver's Basic
Carbohydrate Craver's Dense
California (1200 kcal) California (2000 kcal)
F-Plan
I Love America
I Love New York
Pritikin (700 kcal) Pritikin (1200 kcal)
Richard Simmons

Scarsdale

Stillman

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification institute. He has written over 12 books and is a contributor author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries. You can visit his site at http://www.ExerciseCertification.com

Article Source: http://EzineArticles.com/?expert=Brian_Johnston

Article Source: http://EzineArticles.com/34411