Monthly Archives: October 2016

What is the Success Rate of the Nutrisystem Diet?

74I sometimes get correspondence from people asking me what is the typical success rate of the Nutrisystem diet. Some are asking about how much weight is successfully lost and others are asking about how much weight is successfully kept off over the long term. In the following article, I’ll look at information from the company as well as clinical trials to try to answer these questions.

There Is No Shortage Of Nutrisystem Success Stories: I suspect that if you’ve found this article, you’ll already seen many of the “success stories” on the company’s website. Some of these are admittedly from celebrity spokespersons. But, most of them are from normal people from all walks of life. In fact, there are so many, that they have broken them up into 9 different categories. In other words, the stories start at a 20 – 29 pound weight loss and go all the way up to people who have lost over 100 pounds. So if you’re looking for people who had success, these examples are very easy to find.

The company doesn’t have a success rate listed on it’s site, although it does say that you can expect to loose about 2 – 3 pounds per week. So, for specifics, let’s look to clinical trials below.

Clinical Trials That Help Us Evaluate The Success Rate Of Nutrisystem: I’m going to look at a couple of clinical trials. The first is a two year 2000 study for which the results were published in the American Journal of Physiology, Endocrinology and Metabolism. This study looked at post menopausal women who averaged about a 21 pound weight loss which composed about around 10 percent of their body weight. The study found that 78 percent of the weight loss was from fat stores. The researchers then followed up with the women within the two year period. The women kept off 35% of the weight loss without any additional dieting.

Now, I’ll move to a clinical trial which studied Nutrisystem’s diet’s effectiveness on people with type 2 diabetes. This study was conducted at Temple University’s School of Medicine. The trial followed 68 type 2 diabetics while they dieted. Half were put on Nutrisystem’s diabetic diet and the other half were put on a hospital diabetic diet. The people on Nutrisystem lost an average of 18 pounds and saw significant reductions in blood sugar, while the folks on the hospital diet lost an average of 1.3 pounds.

So both of these trials show participants having success. I think the real question that most people have is whether this diet is actually going to work for them or if they are somehow going to be the exception to the rule.

Determining If Nutrisystem Will Be A Success For You: As I alluded to, I believe when people ask about success rates for a diet, what they really want to know is if the diet is actually going to be a success for them. They want reassurance that they are going to do as well as the “typical” dieters that have seen the results.

I would have to argue that if you follow the diet like most people do, then you would be taking in a significantly less amount of calories, sugars, and carbs while consuming more protein and fiber. Then in itself is going to mean that you are taking in less calories than you are burning which leads to weight loss.

People also usually have concerns about the taste of the food, but this diet is generally thought to be one of the better ones in this category with choices like pizza, tacos, and ravioli. The portion sizes are very controlled and the ratio of carbs to protein is strictly monitored to help you burn more body fat.

Unless you plan to cheat drastically or add in too many sides (as opposed to the one that is advised) then you can’t help but take in far fewer calories, fat, and carbs than what is normal for you, which usually leads to successful weight loss for most.

Natural Bodybuilding Diet

grilled vegetablesBodybuilding has become a popular trend in today’s healthier lifestyle. When you choose to shape up with bodybuilding, it comes with a lot of challenges.

These challenges include discovering the true meaning of commitment, self-discipline, dedication and strength – both mental and physical. As well as heavy workouts and exercises, it is also important to have a healthy diet. A natural bodybuilding diet can be a very good diet meal plan, to help you easily achieve a great bodybuilder figure.

What Is Natural Bodybuilding?

Natural bodybuilding is to choose to build your physique without taking any drugs such as steroids, pro-hormones, or other banned substances. It means that there is no substitute for hard work in the gym and a disciplined diet. Being diligent and determined will make you a successful bodybuilder.

Proper Bodybuilding Diet

A sample natural bodybuilding diet meal plan

07:30 Breakfast

3 eggs, 100gm wheat bread, 300ml orange juice,

10:00 Protein shake break

500ml skimmed milk, 30gm milk protein powder, 1 banana (100gm)

12:00 Lunch

1 piece large chicken breast grilled without oil, 150gm brown rice, 5 florets steamed broccoli

3:00 Protein shake break

250ml apple juice, 250ml skimmed milk, 30gm milk protein powder

6:00 Dinner

200gm medium salmon steaks, oven baked, 100gm broccoli, 100gm asparagus spears

7:30 Post workout shake

250ml orange juice, 250ml skimmed milk, 30gm milk protein powder

9:00 Supper

50gm slice of chicken breast, 400gm quark or cottage cheese, 100gm cherries

Nutrition plays a crucial role in a bodybuilder’s physique and performance. One way to reach your fitness or bodybuilder’s goal is to understand the concept of a good nutrition meal plan and nutrition timing. Stated above is a sample of natural bodybuilding diet meal plan. This diet meal plan must carefully meet the calculated specific requirements of daily energy and other basic micronutrients, to make the goal of having lean muscle and of decreasing your fat mass.

Basic micronutrients such as protein, carbohydrates and fats should always be present in your bodybuilding diet, since you are not taking any supplements or steroids. Proteins are building blocks of muscle tissue, which are necessary for the reconstruction of your muscles during training. On the other hand, carbohydrates will help give you the energy needed for your workouts and also are essential to gaining muscles. Fats are also important for building muscles and assisting the body in functioning properly.

You will find that once you have been on this bodybuilding diet for a short time you will soon begin to feel the effect it is having on your body.

Fast Weight Loss Diets

72Fast weight loss diets can get you to your weight loss goal in a hurry. Here are some tips to get you started on your way to a healthier you in no time.

When choosing foods for your diet, follow these simple food related tips boost your weight loss efforts.

Strategy 1. Reduce your fat intake. Although you can’t ignore fats altogether, keeping a watchful eye on saturated fats is a great way to start dropping pounds. You should try to keep your fat intake to no more than twenty five percent of your total calorie intake.

Strategy 2. Cut out the sweet stuff. I know you’ve heard it before, but when on a fast weight loss diet, you should cut the sweets, ie. candy, soda, ice cream and excess sugar out of your diet as much as possible. Choose water over soda, and low fat yogurt over ice cream.

Strategy 3. Stay hydrated at all times. Drinking water will not only help you digest food more properly, but it will also keep you feeling more full before meals. You don’t have to go crazy with this strategy to see results, just try to drink 7-10 glasses of water a day, and drink water before you eat a meal, not after.

Strategy 4. Don’t forget your fiber. Keeping a steady balance of fiber in your diet will help you to feel fuller, and eat less. Look to vegetables and whole grain cereals to accomplish this.

Follow these strategies and be on your way to looking and feeling better. For some extra edge when using these strategies, I suggest a dietary supplement to really speed up your results.

Achieve Your Weight Loss Goals Today!

Measuring WaistNobody wants to fail. And when it comes to weight loss, we all want to win. Day in and day out we go about setting goals for our diets. Some reasonable, most not.

If you want to be successful in your weight loss you must take a good look the goals you are setting. Most of us set ourselves up for failure with the goals we set.

Lets make new steps to diet success by learning how to set achievable weight loss goals.

Setting Realistic Goals:

Look, if your goals seem to difficult to achieve, if you set your expectations too high, you are setting yourself up for failure.

Instead, start out small. Especially when you are first starting your diet. Try something like losing 2 pounds in 1 week, or 5 pounds in 3 weeks. Yeah, that doesn’t seem like much, but it is better than setting you goal to 10 pounds in 2 weeks. I’d rather lose the 2 pounds than getting frustrated not losing the 10.

One of the key factors most of us seem to forget when it comes to dieting and losing weight is the fact that it is not just changing the way you eat and doing some push-ups.

Weight loss is a lifestyle change. And we all know a change in lifestyle isn’t going to happen overnight.

Most diet failures are a result of setting unrealistic goals. Most dieters become so obsessive in losing 10 pounds that they don’t notice the 2 pounds that they’ve lost. All they see is failure.

That is why it is important to set realist goals. Goals that you can achieve. Goals that are well within your reach.

Imagine how great you are going to feel when you lose those first 2 pounds. Imagine the motivation and the inspiration shedding those first few pounds are going to give you.

Choosing a Diet

70Let’s face it, choosing a diet is a daunting task with so many options available out there. So instead, try this philosophy instead. Read through the diets with an open mind. Look for the kinds of diets that have desirable traits that you can stick to. Remember, this is about you and success. If you cannot commit to the diet you select, then you have already failed.

Let’s look at some dieting myths before you make your decision.

Myth #1- Some sugars are worse than other sugars. Fact, sugar is sugar; the carbohydrates in these sugars still spike insulin and increase your blood sugar levels resulting in appetite increase.

Myth #2- Fat is bad. Wrong. Your body requires fat to maintain metabolism and energy. Go for fats from avocados, nuts, and fish and olive oil. Shun red meat, butter and processed foods.

Myth #3- Carbs make you gain weight. This may not be completely true. But acquaint yourself with the glycemic index and select carbs from the lower end of the index. This way you can more easily stick to your selected diet and steadily lose weight.

Myth #4- Low fat foods help you lose weight. It’s calories that help you lose weight. One pound of weight is roughly equivalent to 3,500 calories. So there is room to maneuver on your diet.

Myth #5- Eating in the evening packs on pounds. It’s what you eat like buttered popcorn, snack cakes, potato chips and pizza bite that pack on the pounds. So be aware of what you are consuming.

Next up in selecting a diet that is right for you is going to require some work from you and that work is research. Compare those diets, and review the strategies behind them. Every diet has a list of do’s and don’ts, a food list and a strategy to follow. These are the soup to nuts of a sound diet. Check out the physical requirements that go along with the diet. Honestly, exercise is synonymous with diet instead of the phrase “diet and exercise.”

Look into the menu and select three to four diets to zero in on and research deeper. Do they have the snacks you enjoy or could enjoy? Is your comfort food listed? Do they modify recipes of your favorite foods to include them in this diet? Make a list of the reservations you have, because these are where you make your diet selection.

Lastly, acquaint yourself with the issues diets don’t address. Issues like the amounts of sugars in carbonated beverages, wheat and its damaging effect to diets. Take a strong look at potatoes and the appetite spikes that can result. Many dieters blame the diet when weight doesn’t come off, yet there are many other hidden factors are culprits as well.