Subway Diet

Everyone is familiar with the Subway Diet featuring Jared, the guy who lost 245 pounds in a year by walking and replacing two meals a day with Subway sandwiches. Now, as Paul Harvey would say, it’s time for the rest of the story.  Read further for a brief history of the subway diet.

Jared Fogle was a student at Indiana University who worked at an adult video store in order to pay his way through college.  He sat long hours in a class room, sat long hours behind the counter at the video store while eating snacks, and as a result ended up weighing 425 pounds.  Needless to say his weight and health situation had become critical.  Jared wanted to find a way to lose weight.

He tried various diets, but they didn’t work because he still had all those hours behind a counter during which to cheat.  One day he noticed a Subway sandwich store about a mile and a half from his apartment.  Without knowing it he was inventing the Subway diet.  Jared decided to skip breakfast every day, walk the mile and a half there and back to Subway for both lunch and dinner during which he consumed only a sandwich, a bag of baked chips and a diet soft drink.  His caloric intake plummeted from about 10,000 calories each day to only 900, with 6 miles of walking added for good measure.  The result of Jared’s personal Subway diet was a loss of 245 pounds in only a year.

How did this Subway diet become a national ad campaign for the Subway chain?  One day Jared bumped into a buddy who was a reporter for the school paper.  This buddy barely recognized Jared, so he decided to write an article about his amazing weight loss.  Someone at Men’s Health magazine read about Jared and decided to include his diet in a feature about crazy diets that work.  A local Chicago Subway owner read the Mens Health article, brought the diet to the attention of his advertising people who contacted Jared to verify the story.  They took the ad idea to Subway’s national ad agency who disliked the idea, so they created a local campaign for Chicago featuring the Subway diet.

Needless to say the Subway diet became a huge hit.  Suddenly Jared and his Subway diet were everywhere – in newspapers, on television, even on Oprah.  Subway’s national ad people contacted the Chicago ad people about airing the ad nationally.

Many people have had success with the Subway diet.  But keep in mind that Jared’s extreme program of calorie cutting and extreme weight loss are, in general, potentially dangerous.  A little more moderation is needed, but exercise and cutting calories are a proven one two punch combination in the fight against obesity.

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The Mediterranean Diet

The Mediterranean diet is a diet based on eating the foods people who live in the Mediterranean basin eat.  The Mediterranean basin is an area that surrounds the Mediterranean Sea and has mild, rainy winters and hot, dry summers. This area includes areas of France, the Iberian Peninsula, the Italian peninsula, and the Balkan Peninsula.  It also includes areas of the Sahara desert, and Africa.

The most known form of the Mediterranean diet was created in the mid-1990s by a Harvard health professor named Walter Willett. The diet calls for regular physical activity, along with abundant plant food, fresh fruit as a dessert, olive oil, dairy products, fish and poultry, up to four eggs each week, red meat in small amounts, and wine. The fat in this diet is controlled, only up to 35% of calories, saturated fat at less than 8% of total calories. It’s considered a low-fat high dietary fiber diet. It has been around since 1945 when the version of the Mediterranean diet was first published Ancel Keyes who lived in Italy. But it did not become popular until the 1990s.

One of the main features of the Mediterranean diet is its use of olive oil instead of the animal fats used typically in American diets. Olive oil is known to lower cholesterol levels in the blood, as well as blood sugar and blood pressure. Studies show that olive oil helps prevent ulcers and is an effective treatment for certain types of ulcers, as well as important for preventing cancer. Red wine also adds to the mix in that it contains elements with antioxidant properties.

The Mediterranean diet is really a series of diets partially recommended by the American Heart Association. The one part of the Mediterranean diet that the American Heart Association doesn’t like is a high percentage of calories from fat. The heart association points to the growing problem of obesity in countries around the Mediterranean basin, which is a serious health concern.  However, the American Heart Association doesn’t like the fact that most of the fat in the Mediterranean diet comes from olive oil, mono saturated fat, that doesn’t raise cholesterol.  That’s a good thing for heart health, but healthier hearts in the Mediterranean areas may be more due to increased physical activity rather than strictly to diet.

A lot of information on various forms of the Mediterranean diet can be found on the Internet.  Start with a search on Google.

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Zone Diet

The zone diet is considered a fad diet created by a biochemist named Barry Sears.  In reality it’s not a  fad diet in that it is not planned to only be consumed in short periods, but rather to become the normal eating habits for a person. It is considered a low carbohydrate diet, however is more based on balancing hormones and therefore does not restrict carbohydrates as much as other low carbohydrate diets such as the Atkins diet.

The basis of the zone diet is a ratio of calories from carbohydrates, proteins, and fats all of 40 to 30 to 30. Some nonscientific studies done by various television shows have shown that the diet can indeed produce reasonable weight-loss. In fact, many of these nonscientific studies show that people gain muscle mass while losing weight on the zone diet. Many of the people in these studies also reported that of all the low carbohydrate diets, the zone diet was easiest to fit into an everyday lifestyle.

The zone in zone diet refers to a hormone balance in which insulin levels are perfect, glucagen levels are perfect, and thus the body releases various anti-inflammatory chemicals similar to aspirin but without side effects.  In addition, claims Sears, the natural anti-inflammatories help with heart health. Another benefit of the zone diet is that once the human body is in this hormonal balance it becomes more efficient and stops storing excess calories as fat.  Thus, with no fat stored, and with stored fat used as energy, the body loses weight. Later Sears added a Omega three and Omega six fatty acids to the diet, through such supplements as pharmaceutical fish oils.

A typical zone diet meal was described by its creator in the following manner. In every meal eat enough protein to fit in the palm of your hand, as many non-starchy raw vegetables as you can take, just enough carbohydrates to maintain mental clarity, and just enough oils to stop hunger.

This zone diet has a famous weight loss case in its files, that of the man who weighed over 1200 pounds. After two years on the zone diet he lost nearly 1/3 of that weight, all that after trying everything he could think of including liposuction that had nearly been fatal. The man’s current diet consists of 2000 calories broken up into six meals per day. It includes egg white omelets, fresh salads, chicken, fish, and other healthy foods mandated by the zone diet.

Give the zone diet a try, but be careful.

Fat Smash Diet

The fat smash diet was a diet book written by Dr. Ian Smith, and made popular on a VH1 show called Celebrity Fit Club where B. list celebrities competed to lose the most weight. The diet is based on changing bad habits in both eating and exercise.

Ian Smith, the fat smash diet author, has quite a resume. He graduated from Harvard, is a medical contributor to the view television program, a medical columnist for men’s health magazine, and sits on the Board of Directors of the American Council on exercise. He also happened to be the head judge on celebrity fit club, a show that was designed around his book and fat smash diet plan.

The fat smash diet is separated into four phases designed to smash bad habits and create new healthy habits. These phases are:

One – detox: This is a nine day period on the fat smash diet during which the body and mind are purged of impurities, and during which Dr. Smith claims people can lose anywhere from 6 to 10 pounds. This phase includes some strange but ineffective suggestions such as weighing yourself in the nude and being photographed in a bathing suit.

Two – foundation: This is a three-week phase of the fat smash diet during which many foods removed in the detox phase are re-added to the diet. These include the 3 ounces of meat or seafood, and is based on portion control rather than calorie count.

Three – construction: This a four-week phase is a time during which the dieter creates an eating plan that incorporates foods they enjoy. These foods can include desserts, pasta, bread, and many other foods restricted another types of diets such as the Atkins diet.  In the fat smash diet moderation is the key.

Four – Temple: This is the portion of the fat smash diet that lasts the rest of your life. Dr. Smith refers to the work done in the other three phases as the Temple, which must be maintained with continued diligence in moderation achieved through self-control.

Fat smash diet has both good and bad aspects.  The initial 6 to 10 pound weight loss is really due to severe calorie cutting which can be dangerous. In addition the nine day detox is considered unhealthy by many health experts.  But many of the general principles of the fat smash diet are good ones – including exercise and moderation in all foods eaten.

Diabetic Diet

For a diabetic a diabetic diet is very important to managing their condition, and in some cases even working towards reversing it.  In general this type of diet restricts calories, while controlling the ratio of carbohydrates and fats.  Here’s some more information on diabetes in general, and the diabetic diet.

Before discussing the diabetic diet it’s important to understand the two types of diabetes. In general there are two types of this disease – type I diabetes which is generally diagnosed in children and young adults and was previously called juvenile diabetes, and type II diabetes which is a more common form of diabetes.  With type I diabetes the body does not produce insulin, while with type II diabetes the cells generally ignore the insulin.  Both forms of the disease respond well to a diabetic diet, although it is more likely that type II diabetes can actually be avoided or reversed in early stages.

In general the diabetic diet is geared towards attaining ideal body weight for controlling and managing diabetes. There is a simple formula for calculating the estimated ideal bodyweight for any person. For a woman begin with 100 pounds at 5 feet tall, at 5 pounds for every inch over 5 feet, while if under 5 feet subtract 5 pounds for each inch under 5 feet.  Here’s a quick example – a woman who is 5′4” tall ideally should be 100+20 pounds, in other words 120 pounds.  For men start with 106 pounds for a height of 5 feet than add 6 pounds for every inch about 5 feet. So for a 6 foot tall man ideal weight would be 178 pounds.

Many people have different opinions on the perfect diabetic diet, however some general elements are in common. For a person with type I diabetes diet should be approximately 35 calories per kilogram of body weight per day, that’s 16 calories per pound of body weight per day.  That means a 160 pound man should eat about 2500 calories per day. Type II diabetes requires approximately 1500 to 1800 calories per day for loss, then differing amounts of calories to maintain ideal body weight.

In a general a diabetic diet carbohydrate intake should be about 50% of the daily caloric intake. It is often believed that even lower card-levels are healthier for Diabetic patients, but higher percentages of  fat  in the diet has its own problems.  Sometimes this can be offset by substituting mono unsaturated fats and polyunsaturated fats in the place of saturated fats.

South Beach Diet Recipes

The South Beach diet is a wildly popular diet, that’s why South Beach diet recipes are so in demand.  The reduced carbohydrates called for in the diet don’t mean that food has to be bland.  From American to Italian, from German to Mexican, the South Beach diet recipes take on many forms. Here are just some of the terrific foods you can eat on the South Beach diet.

The first of the South Beach diet recipes to examine is chicken Marcela.  This one begins with a pound of boneless, skinless chicken breasts, adds an onion, a cup of mushroom slices, 3 tablespoons of olive oil, half cup of dry Marcela wine, 2 tablespoons of minced parsley, and chicken broth. Pound chicken between two pieces of waxed paper, then season it with salt and pepper. Heat the oil in a skillet and add the chicken, cook it until it’s done. Cook onions and mushrooms until they’re soft, then add the wine and cook for 1 to 2 minutes. If you need more liquid at this point add a little bit of the broth.  Now pour the sauce and vegetables over the chicken, and the recipe is complete.  This will serve four, and has only 3 g of carbohydrates with 336 total calories.

Another of the terrific South Beach diet recipes takes us to the east, in Thailand. This is Thai style chicken salad. It includes a pound of cooked chicken breasts sliced thinly, 3 cups shredded Napa cabbage, 3 cups peeled jicama cut into strips, a sweet red pepper, some mint, some cilantro, and a dressing made with Thai fish sauce. It’s very simple to make – mix together the salad ingredients, mix together dressing ingredients, then toss them together. It makes four servings and has 8 g of carbohydrates in 297 total calories. It really looks delicious.

How about south of the border with South Beach at recipes? This recipe for fajitas includes a soy sauce, a recommendation from a cook in a Mexican restaurant.  ½ to 2 pounds of skirt steak or chicken is cut into strips, combined with a medium onion, two bell peppers, quarter cup of soy sauce, ¼ cup of wine juice, 1 teaspoon of chili powder, and 2 tablespoons of oil. Combine all the liquid ingredients, added to the meat strips to marinade for about 30 minutes. Then cook on a skillet or grill, the meat first and then the vegetables. This serves five, has 4.5 g of carbohydrates in a total of 307 calories per serving.

With the right South Beach diet recipes, it’s like not even being on a diet.

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