Meat in your diet

Meat is a good source of protein, vitamins and minerals in your diet. However, the Department of Health has advised that people who eat more than 90g (cooked weight) of red and processed meat a day cut down to 70g.

Making healthy choices can help you eat meat as part of a healthy, balanced diet. But some meats are high in saturated fat, which can raise blood cholesterol levels.

If you eat a lot of red and processed meat, it is recommended that you cut down as there is likely to be a link between red and processed meat and bowel cancer.

Meats such as chicken, pork, lamb and beef are all rich in protein. A balanced diet can include protein from meat, as well as from non-animal sources such as beans and pulses.

Red meat is a good source of iron, and meat is also one of the main sources of vitamin B12.

Food hygiene is important when storing, preparing and cooking meat.

Find out more about:

Meat and saturated fat

How much red meat?

Storing and preparing meat

Cooking meat

Liver and liver products 

Meat and pregnancy

Meat and a healthier diet

Making healthier choices can help you eat meat as part of a healthy diet.

Meat and saturated fat

Some meats are high in fat, especially saturated fat. Eating a lot of saturated fat can raise cholesterol levels in the blood, and having high cholesterol raises your risk of heart disease.

The type of meat product you choose and how you cook it can make a big difference to the saturated fat content.

For example:

• pork chops – trim the fat from pork chops and grill them, and they will contain around one-third the fat of roasted untrimmed chops (6.4g fat and 2.2g saturated fat per 100g compared with 19.3g fat and 7g saturated fat per 100g)
• rump steak – a lean grilled rump steak contains about half the fat of fried rump steak with the fat (5.9g fat and 2.5g saturated fat per 100g compared with 12.7g fat and 4.9g saturated fat per 100g)
• chicken – fried chicken breast in breadcrumbs contains nearly six times as much fat as chicken breast grilled without the skin (12.7g fat and 2.1g saturated fat per 100g compared with 2.2g fat and 0.6g saturated fat per 100g)

Make healthier choices when buying meat

When buying meat, go for the leanest option. As a rule, the more white you can see on meat, the more fat it contains. So, for example, back bacon contains less fat than streaky bacon.

These tips can help you buy healthier options:

• Ask your butcher for a lean cut.
• If you're buying pre-packed meat, check the nutrition label to see how much fat it contains and compare products.
• Go for turkey and chicken without the skin as these are lower in fat.
• Try to limit processed meat products such as sausages, salami, pâté and beefburgers, because these are generally high in fat. They are often high in salt, too.
• Try to limit meat products in pastry, such as pies and sausage rolls, because they are often high in fat and salt.

Cut down on fat when cooking meat

Cut off any visible fat and skin before cooking – crackling and poultry skin are much higher in fat than the meat itself.

Here are some other ways to reduce fat when cooking meat:

• Grill meat, rather than frying.
• Don't add extra fat or oil when cooking meat.
• Roast meat on a metal rack above a roasting tin so the fat can run off.
• Try using smaller quantities of meat and more vegetables, pulses and starchy foods.

How much red and processed meat should we eat?

Red meat (such as beef, lamb and pork) can form part of a healthy diet. But eating a lot of red and processed meat probably increases your risk of bowel (colorectal) cancer.

Processed meat refers to meat that has been preserved by smoking, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pâtés.

If you currently eat more than 90g (cooked weight) of red and processed meat a day, the Department of Health advises that you cut down to 70g.

Ninety grams is equivalent to around three thinly cut slices of beef, lamb or pork, where each slice is about the size of half a piece of sliced bread. A cooked breakfast containing two standard British sausages and two rashers of bacon is equivalent to 130g.

For more information, read Red meat and bowel cancer risk.

Storing, preparing and cooking meat

Good food hygiene is especially important when handling meat because of the bacteria that it can contain.

Storing meat

It's important to store and prepare meat safely to stop bacteria from spreading and to avoid food poisoning:

• Store raw meat or raw poultry in clean sealed containers on the bottom shelf of the fridge, so the meat can't touch or drip onto other food.
• Follow any storage instructions on the label and don't eat meat after its "use by" date.
• If you cook meat that you're not going to eat straight away, cool it as quickly as possible and then put it in the fridge or freezer. Remember to keep cooked meat separate from raw meat.
• Always thoroughly clean plates, utensils, surfaces and hands after they have touched raw or thawing meat to stop bacteria from spreading.

Freezing meat

It's safe to freeze raw meat providing that you:

• Freeze it before the "use by" date.
• Follow any freezing or thawing instructions on the label.
• Cook the meat straight away if you defrost it in a microwave. If you want to defrost meat and cook it later, thaw it in a fridge so that it doesn't get too warm.
• Use the meat within two days of defrosting. It will go off in the same way as fresh meat.
• Cook food until it's steaming hot all the way through.

When meat thaws, liquid can come out of it. This liquid will spread bacteria to any food, plates or surfaces that it touches. Keep the meat in a sealed container at the bottom of the fridge so that it can't touch or drip onto other foods.

If you defrost raw meat and then cook it thoroughly, you can freeze it again. But never reheat meat or any other food more than once as this could lead to food poisoning.

There is more information about how to freeze foods safely inFood safety.

Cooking meat

It's important to prepare and cook meat properly. Cooking meat properly ensures that harmful bacteria on the meat are killed. If meat isn't cooked all the way through, these bacteria may cause food poisoning.

Bacteria and viruses can be found all the way through certain meat. This means you need to cook these sorts of meat all the way through. When meat is cooked all the way through, its juices run clear and there is no pink or red meat left inside.

Meats that you should cook all the way through are:

• poultry and game, such as chicken, turkey, duck and goose, including liver 
• pork
• offal, including liver
• burgers and sausages
• kebabs
• rolled joints of meat

You can eat whole cuts of beef or lamb when they are pink inside – or "rare" – as long as they are cooked on the outside. This is because any bacteria are generally on the outside of the meat.

These meats include:

• steaks
• cutlets
• joints

Liver and liver products

Liver and liver products, such as liver pâté and liver sausage, are a good source of iron, as well as being a rich source ofvitamin A.

You should be able to get all the vitamin A you need from your daily diet. The amount of vitamin A adults need is:

• 0.7mg a day for men
• 0.6mg a day for women

However, because they are such a rich source of vitamin A, we should be careful not to eat too much liver and liver product foods because over the years, a harmful level of vitamin A can build up in the body. This is because the body stores any vitamin A it doesn't use for future use, which means you do not need to consume it every day. 

Having too much vitamin A – more than 1.5mg of vitamin A per day from food and supplements – over many years may make your bones more likely to fracture when you are older.

People who eat liver or liver pâté once a week may be having more than an average of 1.5mg of vitamin A per day. If you eat liver or liver products every week, you may want to consider cutting back or not eating them as often. Also, avoid taking any supplements that contain vitamin A and fish liver oils, which are also high in vitamin A.

Women who have been through the menopause and older men should avoid having more than 1.5mg of vitamin A per week from food and supplements. This means not eating liver and liver products more than once a week, or having smaller portions. It also means not taking any supplements containing vitamin A, including fish liver oil, if they do eat liver once a week. This is because older people are at a higher risk of bone fracture.

Pregnant women should avoid vitamin A supplements and liver and liver products. See below for more advice.

Meat and pregnancy

Pregnant women should avoid:

• Pâté of all types, including vegetable pâté. They can contain listeria, a type of bacteria that could harm your unborn baby.
• Liver and liver products. These foods are very high in vitamin A, and too much vitamin A can harm the unborn child.
• Supplements containing vitamin A, including fish liver oils, except if you are advised to take these by your GP.

For more information on pregnancy and food, see the Pregnancy and baby guide: foods to avoid.

http://www.nhs.uk/Livewell/Goodfood/Pages/meat.aspxhttp://www.loseweight-fitness.blogspot.com

Healthy breakfasts (for people who hate breakfast)

Get into the habit of eating breakfast with these simple breakfasts designed to whet the appetite of even the most habitual breakfast skipper.

Not hungry first thing in the morning? Pushed for time? Trying to lose weight? These calorie-counted treats will tempt you to rediscover the pleasure of breakfast.

From an energy-boosting "apple pie" porridge and protein-packed scrambled eggs, to a nutrient-rich green smoothie and sugar-free granola bars, there's something for everyone.

Download our 12-week weight loss guide, which combines advice on healthier eating and physical activity, which combines advice on healthier eating and physical activity

"Creating the habit of eating in the morning is something you can build towards," says dietitian Alison Hornby. "Start off with a light bite such as a piece of fruit or a low-fat yoghurt.

"After a while, your morning appetite will naturally increase and you'll probably find you eat less throughout the day, including snacks."

Research suggests that people who eat breakfast are slimmer because they tend to eat less during the day, especially high-calorie snacks.

If you're short on time in the morning, think about ways of gaining time by keeping breakfast simple, either by waking up 10 minutes earlier or getting other chores out of the way ahead of time.

Energy-boosting breakfasts

'Apple pie' porridge

Serves: one adult
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 345kcal (1,443kJ)

Ingredients:
50g porridge oats
200ml apple juice (with no added sugar)
100ml semi-skimmed milk
1 medium dessert apple, diced
1 pinch of cinnamon

A warm and comforting porridge spiced up with the classic flavours of a homemade apple pie.

Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for five minutes, stirring often. Spoon the porridge into a serving bowl and add a sprinkling of cinnamon.

Or you could try:

• muesli, fresh fruit and low-fat yoghurt – fruit added to your muesli counts towards your 5 A Day. Low-fat yoghurt provides calcium and protein and is low in fat. Watch out for the sugar content in low-fat yoghurt. Go for muesli with no added sugar.
• porridge with mashed banana and dried blueberries – put oats and a handful of dried blueberries in a bowl and add semi-skimmed milk. Heat in the microwave for 3-4 minutes, stirring every so often. When cooked, stir in the mashed banana. The mashed banana is a healthier substitute for sugar or honey. For best results, use a very ripe banana.
• baked beans on wholemeal toast – not only are they naturally low in fat, baked beans are also packed with fibre and protein, making them a vegetarian source of protein. Look out for reduced salt and sugar ranges.
• breakfast cereals can be high in sugar, with some containing up to 37% of the white stuff. Try switching to lower sugar cereals or those with no added sugar, such as plain whole wheat cereal biscuits, plain shredded whole grain pillows and plain porridge. Find out more aboutreducing your breakfast sugar intake.

Protein-packed breakfasts

Scrambled eggs (with optional wholemeal toast)

Serves: one adult
Preparation time: 5 minutes
Cooking time: 5 minutes
Calories per portion:
scrambled eggs: 247kcal (1,033kJ)
2 slices of wholemeal toast: 190kcal (795kJ)

Ingredients: 2 eggs
4 tbsp semi-skimmed milk
2 slices wholemeal toast
2 tsp low-fat spread
1 pinch of black pepper
Optional sprinkling of chopped chives (calories nominal)

The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess.

Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they're just set with big soft curds. Serve the eggs on the slices of toast, sprinkle over the chives and season with some pepper.

Tips:

• To make green eggs, scramble your eggs with a handful (40g) of spinach (30kcal/125kJ).

Or you could try:

• cold meat and cheese platter – for a lower calorie option, go for lean meats such as roast ham or turkey, light cheeses such as 30% less fat mature cheese or "light" medium-hard cheese. Accompany with fresh grapes and crackers.
• low-fat Greek yoghurt topped with fresh fruit, such as strawberries and mixed nuts – packed with about 10g of protein per 100g, Greek yoghurt boasts almost twice the protein of regular yoghurt.
• smoked salmon and low-fat cream cheese bagel – halve the bagel and toast it. Spread low-fat cream cheese on one side of the bagel and top it with salmon. Add a squeeze of lemon and a pinch of black pepper.

Lighter bites

Green smoothie

Serves: one adult
Preparation time: 5 minutes
Cooking time: none
Calories per portion: 140kcal (586kJ)

Ingredients: 40g tinned mango slices (discard liquid)
40g tinned peach slices (discard liquid)
40g frozen spinach
1 medium banana
200ml water (or as required)

Smoothies are a great introduction to breakfast if you don't normally have much of an appetite at the "crack of yawn". They're also a good portable option for your morning commute.

Compared with some hardcore green smoothie recipes, our green smoothie is a softer version that is quite sweet and fruity, while still giving you a healthy serving of greens. Blend all the ingredients together until smooth. Add more water to achieve the desired consistency.

Tips:

• Instead of tinned fruit, you can also use frozen or fresh fruit.
• 150ml of this smoothie provides two of your 5 A Day. No matter how much you drink, smoothies can only make up two portions of your 5 A Day.

Or you could try:

• banana and oats smoothie – transform your speckled bananas into an energy-boosting liquid breakfast. Blend one banana with 2 tablespoons of oats and 100ml of semi-skimmed milk until smooth. Can also be made using a soya drink.
• 'very berry' smoothie – take one banana, 140g of frozen summer berries or forest fruits, 40g of low-fat natural yoghurt and about 100ml of apple juice. Blend the banana and berries until smooth. With the blades whirring, pour in apple juice to achieve the consistency you like.
• pimp your toast – tired of your usual toppings? Toast doesn't have to be boring. Brighten up your bread spread with these healthier combos: mashed avocado and hard boiled egg, marmite and grilled 30% less fat mature cheese, or banana slices and peanut butter.

Five-minute breakfasts

'Grab and go' breakfast bar

Makes: 6 bars
Preparation time: 15 minutes
Cooking time: 25 minutes
Calories per portion (one bar): 300kcal (1,255kJ)

Ingredients:
150g jumbo oats
2 medium very ripe bananas
60g melted butter
60g cherries
60g cranberries
40g sunflower seeds
40g pumpkin seeds

Sometimes mornings can be a bit of a rush. Make a batch of these granola bars, made with no added sugar, in advance for a healthy breakfast on the go.

Preheat the oven to 200°C (fan 180°C, gas mark 6). In a bowl, mix together the oats, cherries, cranberries and seeds. Pour in the melted butter and mix in thoroughly to make sure the oats are well coated. On a separate plate, mash the bananas into a pulp with a fork, add to the oat mixture and mix well. Spread the mixture into a 30cm x 20cm tin. Bake in the oven for 20-25 minutes. Once cooked, transfer to a wire rack to cool, then cut into six bars.

Tips:

• Press the mixture into the baking tin well to help the binding process, but not too hard or it may affect the flavour.
• If your first batch is more crumbly than you'd like, try increasing the amount of mashed banana to moisten the mixture before baking.

Or you could try:

• banana bagel sandwich – mash a ripe banana and serve it between two halves of a toasted (preferably wholemeal) bagel. Mashing instead of slicing the banana gives the filling a creamier texture, meaning you won't need low-fat spread.
• quick porridge – making porridge is easier than you think. Combine 50g of rolled or instant oats with 200ml (or more for runny porridge) of semi-skimmed milk in a bowl and microwave on full power for two minutes. Top with dried fruit or nuts.
• one-minute omelette – combine one beaten egg, a few spinach leaves and a some chopped lean roast ham in a bowl. Microwave on full power for a minute or until the egg is set.

Weekend treats

English breakfast muffin

Serves: one adult
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 309kcal (1,293kJ)

Ingredients:
1 wholemeal English muffin, sliced in half
1 poached egg
1 slice lean roast ham
20g reduced-fat or "light" medium-hard cheese
2 tsp low-fat spread
20g fresh spinach leaves
1 pinch of ground black pepper

Oozing poached egg on a layer of cheese and roast ham – what's not to love about this lower calorie version of the classic English breakfast muffin?

Preheat the grill. Toast the muffins on the cut sides only. Poach the egg in gently simmering water for 3-4 minutes until the yoke is set but still runny in the middle. Spread the toasted sides with the low-fat spread and lay on the spinach leaves, ham and cheese. Place the poached egg on one muffin half, season with black pepper and top with the other muffin half.

Tips:

• If you prefer, you can scramble the egg with 4 tablespoons of semi-skimmed milk. Pour the mixture into a heated pan. Cook and stir until the eggs are just set.

Or you could try:

• overnight oats – combine oats and apple juice and let it sit overnight in the fridge. In the morning, add low-fat yoghurt, honey to taste and fresh fruit such as berries.
• baked eggs – put an egg (with yolk unbroken) and some crème fraîche in a ramekin. Put the ramekin in a baking dish and fill with hot tap water so it comes 3/4 of the way to the top of the ramekin. Bake for 15 minutes or until the egg yolk is set to your liking.
• healthy full English breakfast – for a healthy version of the king of the morning meal, combining eggs, bacon, mushrooms, grilled tomatoes and baked beans, go to ourMeal Mixer.

http://www.nhs.uk/Livewell/loseweight/Pages/Healthybreakfasts.aspx

How to Handle Constipation

A case of constipation usually means that you’ve had one or fewer bowel-movements in a typical day. This might happen because you’ve just changed your diet from bad food to good food. Your body has to adjust to the different food, so you have to give your body time to get used to it.

Another common cause for constipation is dehydration. If you don’t take in the proper amount of water every day, you will have trouble with your colon being unable to push waste out.

What is so bad about being constipated is all that awful stuff that your body naturally gets rid of stays in side you. This causes discomfort, fatigue, and even weight retention. This condition is like a buildup of poison inside of you: it can cause problems if you let it go too long. So what can you do when you’re constipated to correct the situation? I have some natural and healthy suggestions for this.

	Drink more water. You should be taking in about half your body’s weight in fluid ounces of water. This means that if you weigh 230 lbs, you should be drinking 115 ounces of water daily.
	Use flaxseed as an additive to your meals. You can mix a tablespoon of it into your food to give you more fiber ( to help get you moving) and Omega 3s as well.
	Raw food is important. This means you should eat one piece of fresh fruit or raw veggies. Your system will benefit from the natural ingredients in raw foods that are usually lost when they are cooked.
	Begin your day with a tablespoon of lemon juice. Mix it in water and add some Cayenne. This mixture will stimulate your system and help clear out your colon. http://www.fatlossfactor.com/affiliate/constipation.php

Hints For Simple Fat Loss

Losing fat shouldn’t be as hard as many people try to make it. People who are desperate to lose fat are often prone to take more risks (something that I try to help you avoid). The truth is that with some basic principles you can make some serious progress toward fat loss without any major effort. Often a client will come to me looking for some hints that will help them shed some weight quickly. I am always happy to tell them my “secret” tips that are always surprisingly effective. In fact, many people have found these tips to make an easy ten pound difference as they get started on a new program. You might thing that these suggestions are really hi-tech or mysterious, but in reality, they are basic principles that I’ve seen successful over and over again. Here they are.

	Avoid “white” food. This includes white breads, pastas, many cereal products, and even cracker-type snacks. Think about some other white things too like flour, potato products, rice, and even processed milk and cheese products. Some white foods that are OK for you to eat are cauliflowers, fish, and chicken.
	Ditch the sodas and other drinks that have calories, sugar, or even artificial sweeteners. I don’t want you to drink much coffee either. Creamer? No. It’s white, isn’t it? I want you to take in at least half the weight of your body in ounces of water. This means that if you weigh 250 pounds, you should be consuming 125 ounces of water every day. This will be essential for getting the fat loss process in gear.
	I’ve already taken you off white products, now you need to do away with wheat products. I don’t care if the package says “whole wheat” on it or not: it has to go. Check the ingredients of everything you’re eating and if it has wheat in it, don’t eat it.

These three rules are pretty easy to follow, aren’t they? Sure, you’ll have to adjust your habits a little bit, but it really won’t be very hard once you get started. If you consistently adhere to these hints, you will be surprised at the progress you make in just a couple weeks.

Begin making even more progress in your fat loss program: get the Fat Loss Factor today.

http://www.fatlossfactor.com/affiliate/3easytips.php

5 Tips That Will Help to Eliminate Belly Fat

  5 TIPS THAT WILL HELP TO ELIMINATE BELLY FAT

One of the most common questions I get asked is how to lose stubborn belly fat. Belly fat is actually the most dangerous type of fat - besides aesthetics and looking great in a swimsuit, a large waistline can be an indicator to many leading diseases.

Unfortunately it takes a little more effort than a few sit ups in the gym, in fact your abs are primarily made in the kitchen! So how do you shape up and look fabulous in your swimsuit? And, most importantly become healthier? Incorporate these 5 things and you will be on your way to decreasing stomach fat!

1. Include HIIT Cardio - Studies have shown that High Intensity Interval Training (HIIT) burns more calories and fat than long slow cardio sessions. Switching up your cardio routine by adding high intensity intervals and by combining cardio and strength intervals is an ideal way to increase your heart rate and boost your body's fat burning potential.

2. Get Rid of Sugar - Eliminating sugar from your diet will help to keep your cortisol levels in check therefore decreasing the chances of your body to store fat. When you eat simple carbohydrates, such as candy, soda or baked goods, your pancreas creates insulin, a hormone that processes the food into blood sugar and moves it to your body's cells for energy use. If you eat too much high sugar and processed foods, your pancreas must produce a large amount of insulin at once, encouraging your body to start storing fat. This insulin spike then causes your blood sugar levels to drop quickly, leaving you feeling tired and hungry again.

3. Limit Dining Out - When eating out, you want to avoid foods that are prepared, breaded, fried, creamed or crusted, as they will be likely high in fat. Healthier restaurant options are foods that are grilled, broiled or sautéed and are not covered in sauces, cheese and high fat dressings. It is in your best interest to think about these options so you are prepared when you get to the restaurant.

4. Get Your ZZZZ's - Getting at least 7 hours of shuteye a night is important to getting and keeping a healthy body shape. Losing sleep changes hormone production, affecting your cortisol levels that cause insulin sensitivity, which eventually leads to belly fat. When you're tired you produce more ghrelin, which triggers cravings for sugar and other high fat foods. Not only that, but you end up eating more to sustain your energy late at night to keep your mind and body awake.

5. Eat Fat to Lose Fat - It takes fat to burn fat! It is NOT fat that makes us fat but the processed high sugar foods. Good fats include foods rich in Omega 3′s, like salmon, avocados & nuts. These foods are full of nutrients that help keep you satiated throughout the day.

Article Source: http://EzineArticles.com/8553947

Top diets review for 2014

With so many diet options to choose from it can be hard to find a weight loss plan to suit you.

To help, the British Dietetic Association (BDA) looks at the pros and cons and gives its verdict on the some of the most popular diets.

• 5:2 diet
• Dukan diet 
• Paleo diet 
• Atkins diet 
• Alkaline diet 
• Cambridge diet 
• South Beach diet 
• Slimming World diet 
• Slim-Fast diet 
• LighterLife diet 
• WeightWatchers diet 
• Rosemary Conley diet 
• Jenny Craig diet

5:2 diet

The 5:2 diet is based on a principle known as intermittent fasting (IF) – where you eat normally five days a week and fast on the other two days. On top of losing weight, fans claim the 5:2 diet can improve lifespan, brain function and protect against conditions such as dementia and Alzheimer’s. However,evidence on the effectiveness of the 5:2 diet is limited when compared to other types of weight loss techniques.

One 2010 study found that women placed on a 5:2 diet achieved similar levels of weight loss as women on a calorie-controlled diet and were also less likely to develop chronic diseases such as type 2 diabetes. A 2012 study suggested that the 5:2 model may help lower the risk of certain obesity-related cancers, such as breast cancer. If you are considering it then you should first talk to your GP to see if it is suitable for you. Not everyone can safely fast.

Many of the diets listed here are quick fixes and may not be sustainable or healthy in the long term. They could make your weight more likely to fluctuate or ‘yo-yo’.

Find out how to lose weight the healthy way with our 12-week weight loss plan.

Pros:
Sticking to a regimen for two days a week is more achievable than seven days so you are more likely to persevere with this way of eating and successfully lose weight. Two days per week on a restricted diet can lead to greater reductions in body fat, insulin resistance and other chronic diseases.

Cons:
The non-restricted days do not mean unlimited feasting. While you don’t need to be as strict about your calorie consumption, you still need to make healthy choices and be physically active. Skipping meals could make you feel dizzy, irritable, give you headaches and make it hard to concentrate, which can affect work and other daily tasks. Other reported side effects are difficulties sleeping and daytime sleepiness, bad breath and dehydration.

BDA verdict:
The 5:2 is a simple way to reduce calorie intake. There are lots of versions of this diet, with some less safe than others. Many studies on intermittent fasting are short-term, involve small numbers of subjects, or are animal-based. If you choose to follow it, choose an evidence-based plan based on healthy, balanced eating and written by a dietitian like the "2-Day Diet". It’s vital for your health to avoid nutritional deficiencies, dehydration and overeating on non-fast days. Never attempt to delay or skip meals if you are pregnant, have had, or are prone to, eating disorders or diabetes.

Dukan diet

The Dukan diet is a low-carbohydrate (carb), high-protein diet. There’s no limit to how much you can eat during the plan’s four phases, providing you stick to the rules of the plan. During phase one, you’re on a strict lean protein diet. This is based on a list of 72 reasonably low-fat protein-rich foods, such as chicken, turkey, eggs, fish and fat-free dairy. This is for an average of five days to achieve quick weight loss. Carbs are off limits except for a small amount of oat bran. Unlike the Atkins diet, Dukan’s phase one bans vegetables and seriously restricts fat. The next three phases of the plan see the gradual introduction of some fruit, veg and carbs and eventually all foods. The aim is gradual weight loss of up to 2lb a week and to promote long-term weight management. There’s no time limit to the final phase, which involves having a protein-only day once a week and taking regular exercise.

Pros:You can lose weight very quickly, which can be motivating. It’s a very strict and prescriptive diet and some people like that. It’s easy to follow. You don’t need to weigh food or count calories. Apart from keeping to low-fat, low-salt and high-protein foods, there’s no restriction on how much you can eat during your first two weeks.

Cons:At the start of the diet you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs. The lack of wholegrains, fruit and veg in the early stages of the diet could cause problems such asconstipation.

BDA verdict:Rapid weight loss can be motivating but it is unsustainable and unhealthy. The Dukan diet isn’t nutritionally balanced, which is acknowledged by the fact that you need a vitamin supplement and a fibre top-up in the form of oat bran. There’s a danger this type of diet could increase your risk of long-term health problems if you don’t stick to the rules. The diet lacks variety in the initial phases so there’s a risk you’ll get bored quickly and give up.

Paleo diet

The paleo diet, also known as the caveman diet, was Google’s most searched-for weight loss method in 2013. The diet consists of foods that can be hunted and fished – such as meat and seafood – and foods that can be gathered – such as eggs, nuts, seeds, fruits, vegetables, herbs and spices. It’s a regime based on the supposed eating habits of our hunter-gatherer ancestors during the paleolithic era before the development of agriculture some 10,000 years ago. That means cereal grains including wheat, dairy, refined sugar, potatoes, salt – as well as anything processed – are strictly off the menu. There is no official "paleo diet" but it is generally seen as a low-carb, high-protein diet with some variations on carbohydrate and meat intake. Advocates say the paleo diet is a long-term healthy eating plan that can help you lose weight and reduce your risk of diabetes, heart disease, cancer and other health problems. Most studies on the paleo-type diet are small and more long-term research is needed to show conclusively whether or not it is as effective as some people claim. One 2008 study suggested that the paleo diet “could help reduce the risk of heart disease”. However, several limitations in the study meant it was not possible to say whether the paleo diet was any more effective than any other low-calorie diets.

Pros:The paleo diet encourages you to eat less processed food and more fruit and vegetables. Reducing your consumption of high-calorie foods will reduce your calorie intake and help you to lose weight. The diet is simple and doesn’t involve calorie-counting. Some plans go by the “80/20” rule whereby you’ll get 99% of the benefits of the paleo diet if you adhere to it 80% of the time. This flexibility can make the diet easier to stick to so you are more likely to be successful.

Cons:
There are no accurate records of the diet of our Stone Age ancestors so the paleo diet is largely based on an educated guess and its health claims lack scientific evidence. Most versions of the diet encourage large amounts of meat, which runs counter to current health advice on meat consumption. Many versions ban dairy products and whole grains, which form part of a healthy balanced diet. Like all high-protein diets, the paleo can be expensive depending on your choice of meat cuts. It's impossible to follow without eating meat, seafood or eggs so it’s not one for vegetarians!

BDA verdict:
Most versions of the paleo diet exclude key food groups, raising the potential for nutritional deficiencies unless careful substitutions are made, and dietary supplements may be necessary. The diet has some positive aspects, so an adapted version that doesn't ban any food groups such as whole grains, dairy and legumes would be a better choice. The diet lacks variety so there’s a risk you’ll get bored quickly and give up. If you want to copy Paleolithic man, you’re better off mimicking his activity levels rather than his alleged diet.

Atkins diet

The Atkins diet is a low-carb, high-protein weight loss programme. You start with a low-carb diet designed for rapid weight loss. This lasts at least two weeks depending on your weight loss goal. During this phase, you’re on a protein, fat and very low-carb diet, including meat, seafood, eggs, cheese, some veg, butter and oils. In contrast to the Dukan diet, Atkins allows unlimited fat and some veg, such as peppers, cucumber and iceberg lettuce, during phase one. During the next three phases, the weight loss is likely to be more gradual, and regular exercise is encouraged. More carbs, fruit and veg are introduced to your diet with the aim of working out what your ideal carb intake is to maintain a healthy weight for life. Phase one is designed to help you lose up to 15lb in two weeks, reducing to 2lb to 3lb during phase two.

Pros:You can lose weight very quickly, which can be motivating. The diet also encourages people to cut out most processed carbs and alcohol. With its diet of red meat, butter, cream, cheese and mayonnaise, it’s one of the few diets out there that appeals to men. 

Cons:Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting out carbs and fibre. The high intake of saturated fat may increase your risk of heart disease and there are concerns that a lack of fruit, veg and dairy products and a high protein intake may affect bone and kidney health in the long term.

BDA verdict:Rapid weight loss can be motivating but it is unsustainable. The Atkins diet isn’t nutritionally balanced. By limiting fruit and veg it contradicts all the advice on healthy eating that we have tried so hard to pass on to people. The meal choices are limited so there’s a risk many people will get bored quickly and drop out or take a "pick and mix" approach. 

Alkaline diet

The alkaline diet, whose celebrity fans reportedly include Gywneth Paltrow, Jennifer Aniston and Victoria Beckham, is based on the idea that our modern diets cause our body to produce too much acid. The theory is that excess acid in the body is turned into fat leading to weight gain. High acidity levels have also been blamed on conditions such as arthritis, osteoporosis, tiredness, kidney and liver disorders. The diet recommends cutting back on acid-producing foods such as meat, wheat and other grains, refined sugar, dairy products, caffeine, alcohol and processed foods in favour of “alkaline foods” – foods that reduce the body’s acidity levels – basically plenty of fruit and vegetables. The idea is that an alkaline diet helps to maintain the body’s acidity at healthy levels. There are different versions of the alkaline diet. Some followers adopt the "80/20 rule" consisting of a diet based on 80% fruit and veg and 20% grains and protein. Originally developed to help prevent kidney stones and urine infections by using diet to adjust the acidity levels in the urine, there is little evidence to support the diet’s more recent health benefits. The weight loss observed among followers is more likely down to eating plenty of fruit and vegetables and cutting down on sugar, alcohol and processed foods, which is standard healthy weight loss advice.

Pros:
The diet contains plenty of good healthy eating advice such cutting down on meat, avoiding sugar, alcohol and processed foods and eating more fruit and veg, nuts, seeds and legumes. This means that you will be cutting out foods you may normally eat and replacing them with healthier choices, which will also reduce your calorie intake.

Cons:
Your body regulates its acidity levels regardless of diet. When cutting down on dairy products such as milk, cheese and yoghurt you need to find other calcium substitutes, as cutting out an entire food group is never a good idea. Getting to grips with what you can and can’t eat on the diet can be time-consuming, particularly in the beginning.

BDA verdict:
The theory of the alkaline diet is that eating certain foods can help maintain the body's ideal pH balance (acidity levels) to improve overall health. But the body maintains its pH balance regardless of diet. The diet lacks evidence and some versions that advise cutting out entire food groups should be avoided. The more balanced versions of the diet provide variety and include all the food groups. If you are going to try the alkaline diet choose a balanced plan, stick to it to the letter and stay clear of supplements and other diet-related gimmicks.

Cambridge diet

The Cambridge Weight Plans are based around buying and eating a range of meal-replacement products with the promise of rapid weight loss. There are six flexible diet plans ranging from 415kcal to 1,500kcal or more a day, depending on your weight loss goal. There is also a long-term weight management programme. The bars, soups, porridges and shakes can be used as your sole source of nutrition or together with low-calorie regular meals. While on the programme, you receive advice and support on healthy eating and exercise from a Cambridge adviser.

Pros:Many people on very low calorie diets (VLCDs) find the weight loss to be sudden and quite dramatic. The meal replacements are all nutritionally balanced so you're likely to be getting all the vitamins and minerals you need, albeit not from real food.

Cons:Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. The hardest part of the plan is sticking to it. Giving up normal meals and swapping them for a snack bar or a shake can be boring and feel socially isolating. This isn’t a plan you can stick to in the long term.

BDA verdict:You need to like the meal replacement products to stay with the plan. Rapid weight loss can be motivating but it is unsustainable. A VLCD that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. If you are eating fewer than 600 calories a day, you should have medical supervision.

South Beach Diet

The South Beach Diet is a low-GI diet originally developed for heart patients in the US. There’s no calorie counting and no limits on portions. You're encouraged to eat three meals and two snacks a day and follow an exercise plan. People who have more than 10lb to lose start with phase one. This is a two-week quick weight loss regime where you eat lean protein, including meat, fish and poultry, as well as some low-GI vegetables and unsaturated fats. Low-GI carbs are re-introduced during phases two and three, which encourage gradual and sustainable weight loss.

Pros:If you can avoid phase one and start on phase two, there are fewer dietary restrictions in the rest of the plan than some other popular diets. After phase one, the diet broadly follows the basic principles of healthy eating. No major food groups are eliminated and plenty of fruit, veg and low-GI carbs are recommended.

Cons:The severe dietary restrictions of phase one may leave you feeling weak and missing out on some vitamins, minerals and fibre. You may initially experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation.

BDA verdict:The first two weeks are the most difficult to get through. We’re concerned that this diet promises such a large weight loss, up to 13lb, in the first two weeks. This, though, won't be all fat. Some of the weight loss will include water and carbs – both of which will be replaced when you begin eating more normally. Once you get past the initial phase, the diet follows the basic principles of healthy eating and should provide the nutrients you need to stay healthy.

Slimming World diet

Slimming World’s weight loss plan encourages you to swap high-fat foods for low-fat foods that are naturally filling. You choose your food from a list of low-fat foods they call "Free Foods"', such as fruit, vegetables, pasta, potatoes, rice, lean meat, fish and eggs, which you can eat in unlimited amounts. There’s no calorie counting, no foods are banned and you’re still allowed the occasional treat. You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active. The plan is designed to help you lose about 1lb to 2lb a week.

Pros:No foods are banned so meals offer balance and variety and are family-friendly. The portion size from each food group will vary depending which plan you follow. The "Body Magic" booklet they provide gives ideas to help you raise your activity levels. Meeting as a group can provide valuable support.

Cons:Slimming World doesn’t educate you about calories. Without having learned about calories and portion sizes, you may struggle to keep the weight off in the long term when you come off the programme.

BDA verdict:The group meetings encourage members to share successes, ideas and recipes with each other but they may not appeal to everyone. While the meal plans may lack some flexibility, they are generally balanced. However, without learning about calories and portion sizes, you may struggle to make healthy choices once you’ve left the programme.

Slim-Fast diet

The Slim-Fast diet is a low-calorie meal replacement plan for people with a BMI of 25 and over. It uses Slim-Fast’s range of products. The plan recommends three snacks a day from an extensive list, including crisps and chocolate, two meal replacement shakes or bars and one regular meal, taken from a list of recipes on the Slim-Fast website. You can stay on the diet for as long as you want depending on your weight loss goal. Once reached, you’re advised to have one meal replacement shake a day, up to two low-fat snacks and two healthy meals. The plan is designed to help you lose about 1lb to 2lb a week and you can follow the diet for as long as you want.

Pros:Meal replacement diets can be effective at helping some people to lose weight and keep it off. The plan is convenient as the products take the guesswork out of portion control and calorie-counting. No foods are forbidden although you are encouraged to eat lean protein, fruit and vegetables.

Cons:On their own, meal replacement diets do little to educate people about their eating habits and change their behaviour. There’s a risk of putting the weight back on again once you stop using the products. You may find it hard to get your 5 A DAY of fruit and veg without careful planning.

BDA verdict:If you don’t like the taste of the meal replacement products, you won't stay with the plan. The Slim-Fast plan can be useful to kickstart your weight loss regime, but it’s important that you make full use of the online support to learn about the principles of healthy eating and how to manage everyday food and drink.

LighterLife diet

The LighterLife weight loss plans combine a very low-calorie meal replacement diet with weekly counselling. With LighterLife Total, for people with a BMI of 30 or more, you eat four "food packs" a day, consisting of shakes, soups, mousses or bars, and no conventional food. LighterLife Lite, for those with a BMI of 25-30, involves eating three food packs a day plus one meal from a list of approved foods. You stay on the plans until you reach your target weight. The meal plans can lead to very rapid weight loss and you’re advised to see your GP before starting. How long you stay on the diet depends on how much weight you have to lose.

Pros:The counselling can help you understand your relationship with food, so hopefully you can make lasting changes to keep the weight off for good. With the meal replacements, there’s no weighing or measuring, so it’s a hassle-free approach to weight loss.

Cons:Initial side effects of the diet can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. Surviving on a strict diet of shakes and soups and other meal replacements isn’t much fun and can feel socially isolating.

BDA verdict:Rapid weight loss can be motivating but it is unsustainable. LighterLife’s VLCD and its counselling component may work for some, particularly people who have struggled to lose weight for years, have health problems as a result of their weight and are clinically obese with a BMI of more than 30. A VLCD that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. If you are eating fewer than 600 calories a day, you should have medical supervision.

WeightWatchers diet

The WeightWatchers plan is based on the ProPoints system, which gives a value to foods and drink based on protein, carbs, fat and fibre content. It is essentially a calorie-controlled diet where you get a personal daily ProPoints allowance, which you can use how you like. There’s no limit on the amount of fruit and most veg you can eat. You also get a weekly ProPoints safety net in case you go over your allowance, and an individual exercise plan. The weekly meetings and confidential weigh-ins provide support and extra motivation to encourage long-term behaviour change. The plan is designed to help you lose up to 2lb a week.

Pros:No foods are banned so you can eat and drink what you want providing you stick to your points allowance. The ProPoints system is easier to follow for some than calorie counting and less restrictive than other plans. This is because it introduces a safety net of points, which can be saved up for a special occasion, such as a night out, a small amount of alcohol or treats.

Cons:When you begin, working out the points system can be just as time-consuming as simply counting calories. Some people feel pressured into purchasing WeightWatchers branded foods.

BDA verdict:The ProPoints plan is generally well balanced and can be a foundation for long-term changes in dietary habits. The support group approach can help keep people motivated and educate them about healthy eating. But it’s vital that you make the connection between the points system and calories if you want to avoid putting the weight back on once you leave the programme.

Rosemary Conley diet

Rosemary Conley’s Diet and Fitness plans combine a low-fat, low-GI diet with regular exercise. You can follow her recipes or buy from her range of calorie-controlled ready meals and snacks. You’re encouraged to eat food with 5% or less fat, with the exception of oily fish, porridge oats and lean meat. A network of local Rosemary Conley clubs offers weekly exercise classes, support and motivation. You learn about calorie counting and portion size, which can help you sustain your weight loss beyond the programme. The diet is designed to help you lose a stone in seven weeks. How long you stay on the plan depends on your weight loss goal. 

Pros:The programme is based around calories, with a focus on cutting fat. The "portion pots" – which are used to measure foods such as rice, cereal, pasta and baked beans – teach you about portion control. Physical activity is an integral part of the weight loss plan, with exercise sessions suitable for all ages, sizes and abilities offered at their weekly classes with trained leaders.

Cons:
Some low-fat products aren't necessarily more healthy because they can still be high in sugar and calories. It is unrealistic to expect people to go out with their portion pots and, therefore, portion control may be more tricky away from the home.

BDA verdict:The diet and exercise plans offer a balanced approach to weight loss that teaches you about portion size, the importance of regular exercise for weight management and making healthier choices. The educational element is very useful for long-term weight management once you have left the programme.

Jenny Craig diet

The Jenny Craig programme has three main features: one-to-one support, a meal delivery service and tailored exercise plans. The weekly, personalised telephone consultations provide advice, motivation and support. The diet adviser assesses your reasons for gaining weight and, over the course of the programme, helps you to change your behaviour. The meals and snacks are packed into single-sized portions to suit your weight loss needs. You need to add certain fresh fruits, veg and low-fat dairy products. The programme is designed to help you lose between 1lb and 2lb a week until you reach your target weight.

Pros:All the meals, including snacks, are calorie-counted, portion-controlled and delivered to your door. You eat real food, receive telephone support and learn about portion size, calories and exercise, which can all help you make healthier choices beyond the programme.

Cons:The meals don’t contain fruit, veg or dairy, which will be an additional expense. This isn’t an approach that you can stick to in the long term so it’s vital to learn how to prepare or choose healthy food yourself rather than relying on someone else.

BDA verdict:If you don’t like the Jenny Craig meals then this diet won’t work for you. If you want a diet where most of the work is done for you then the Jenny Craig programme can be a good solution. The concern with pre-packaged meals is whether dieters will realise there is no magic trick and whether they'll be able to replicate the meals, with the same portion sizes and calories, once they are on their own.

http://www.nhs.uk/Livewell/loseweight/Pages/top-10-most-popular-diets-review.aspxhttp://www.nhs.uk/Livewell/loseweight/Pages/top-10-most-popular-diets-review.aspx