Weight-Loss Plans Ranked By Real Dieters

Need to drop a few pounds—or more than a few? If so, there’s a lot of good news in our new survey of 9,000 dieters and their experiences with 13 weight-loss programs.

We looked at four well-known commercial plans—Jenny Craig, Medifast, Nutrisystems, and Weight Watchers—and nine do-it-yourself (DIY) plans such as the Atkins Diet, Slim Fast, and the South Beach Diet. The survey, one of the largest ever to compare specific diets, allowed us to rate them based on people’s overall satisfaction with the programs. We also looked at the typical amount of weight our dieters said they lost.

4 Diet Rules You Can Break

The people we surveyed freely chose the diets they used and decided for themselves how long to stay on them. They had to rely on their own motivation or seek a boost from meetings or counseling, but they did not benefit from the frequent reminders, free food, and other methods often used to keep participants in clinical trials until the very end of a study. As a result, our ratings provide a unique view of how the diets work in the real world.

MyFitnessPal (MFP), a free smart phone app and website, got one of the top satisfaction scores. And while Weight Watchers is still the people’s choice, chosen by four out of 10 Consumer Reports’ readers, its scoring on satisfaction is not as impressive as MFP’s.

Here are other highlights from the survey:

DIY Plans

Of the nine DIY plans, MFP received an overall satisfaction score of 83 and top marks for maintenance, calorie awareness, and food variety. The Paleo Diet, which instructs dieters to eat like a caveman, received an 80 score, followed by the Mediterranean Diet (77) and SparkPeople (76) which, like MyFitnessPal, is an app and website.

Commercial Plans

In the commercial category, Weight Watchers got one of the top reader scores (74), followed by Medifast (70), Jenny Craig (66) and Nutrisystem (56). In terms of initial weight loss, Medifast was the only commercial plan to receive an above average rating. In fact, dieters said they lost more weight on the low-calorie Medifast program than any other diet rated by Consumer Reports: a typical weight loss of 20 to 43 pounds for men and 14 to 40 pounds for women. Weight Watchers received top scores for allowing a variety of foods and for encouraging calorie awareness, exercise, and consumption of fruits and vegetables.

What works for weight loss? Psychologists weigh in

As a companion to our survey of dieters, we worked with the American Psychological Association to survey 1,328 licensed psychologists on how they dealt with patients’ weight and weight-loss challenges in their practice. They repeatedly identified emotional factors as not only an important factor in clients’ weight problems but also the major barrier to overcoming them.

Asked what they found helpful, seven of 10 psychologists who worked with patients on their weight problems identified these three strategies as “excellent” or “good”:

• Cognitive therapy, which helps people identify and correct dysfunctional thoughts that lead to unhelpful emotions and behaviors. For example, someone who eats a cookie at a party might blame it on a lack of willpower, conclude she’ll never get the weight off, then proceed to eat more cookies. Cognitive therapy would teach the person to think of the cookie as a one-time-only slip-up, because everybody makes mistakes.
• Problem-solving aimed at overcoming barriers to weight loss. A patient who says he’s too tired after work to go to the gym might consider, with the therapist’s help, alternatives such as a run or walk at lunchtime or working out in the morning or on weekends.
• Mindfulness training, an approach that trains people to allow negative thoughts and emotions to come and go without dwelling on them, and instead concentrate on living and enjoying the moment.

Many of the psychologists said they collaborated with other professionals to help clients with weight problems. Though primary care physicians were the most common partner cited, the psychologists found that colleagues specializing in weight issues, nutritionists, and registered dietitians were the most helpful in addressing weight issues.

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Diet and Depression

Unfortunately, there isn't a one-size-fits-all diet plan that can help control depression. In fact, no research has indicted that a specific eating plan will help you manage the symptoms or effects of depression.

The good news is that while certain foods may not completely eliminate the symptoms of depression, sticking to a healthy and well-balanced diet and keeping a healthy weight may help in the overall treatment of depression. Here are some tips for making the most out of your healthy diet.

Managing Omega-3 Fatty Acids

Omega-3 fatty acids have plenty of known health benefits, including possibly helping slowing the growth of cancerous tumors. Scientists have also discovered evidence linking a deficit of omega-3 fatty acids and depression. Specifically, research indicated that cultures that consume small amounts of omega-3 fatty acids have a higher incidence of depression. Other research indicates that those consuming little or no seafood, which is rich in omega-3s, are more likely to suffer from depression. To make sure you're getting enough, eat fish, especially salmon and tuna, as part of a balanced diet. Nuts and dark green leafy vegetables are also good sources of omega-3s.

Carb Up – Calm Down

If you're suffering from depression, the Atkins Diet may not be the right choice for you. That's because eating foods that are high in carbohydrates (such as pastas and breads) naturally raises the amount of serotonin in the brain. And as the level of serotonin in the brain rises, anxiety levels drop, making it easier to calm down. So go ahead and indulge with that bagel, but remember it's still important to make the right choices when it comes to carbs. Whole grains and fresh fruits and vegetables supply carbs as well as fiber and nutrients without a lot of extra sugar.

Double Up on Vitamin D

Vitamin D has also been shown to increase the levels of serotonin present in the brain, but it is unclear precisely how much vitamin D is the right amount. The strongest research points to vitamin D being particularly helpful in relieving the effects of seasonal affective disorder. Speak to your doctor to determine is taking a supplement or trying to increase the vitamin D in your diet is right for you.

Seek Out Selenium

Selenium is an element that is essential for good health, and several research studies have suggested a link between selenium deficiencies and depression. Some additional research studies have seemed to indicate that taking selenium may in fact actually decrease feelings of depression. Selenium can be found in nuts, whole grains, beans, seafood and lean meats. Too much selenium can be toxic, however, so talk to your doctor before taking any selenium supplements.

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4 Dieting Rules You Can Break

If living with your parents taught you anything, it's that the more rules there are, the more you want to break them. And losing weight can seem like nothing but rules.

Fortunately, rebellion has its advantages: Disregarding strict food guidelines could be the secret to a successful slim-down. A study published in the International Journal of Obesity found that people with a flexible approach to eating-one that allows for sweets and other perceived slip-ups-had a better record of maintaining weight loss than dieters with an "all or nothing" strategy.

How can you do it without skidding into a diet danger zone? We got top nutrition pros to confess the supposedly vital weight-loss principles they violate. Employ their secrets to stay satisfied without gaining an ounce.

Dieting Rule #1: Eat five small meals a day

Who breaks it? Renee Melton, R. D., director of nutrition services for the mobile weight-loss program Sensei."My schedule doesn't give me time to prepare healthy snacks, much less eat them, so I make sure I get what I need in three squares a day."

Why you can, too. The "graze, don't gorge" philosophy is based on the premise that having frequent small meals keeps your blood sugar steady, your metabolism ramped up, and your appetite in check. But some studies show a link between obesity and eating more than three times a day, most notably in women. More frequent noshing means more opportunities to overeat. Plus, says Melton, having to constantly think about what you're going to eat can be stressful, especially for emotional eaters.

Do it right. To keep hunger pangs from overriding your willpower throughout the day, eat fiber-rich foods at mealtimes—they make you feel fuller and take longer to digest. Shoot for 21 to 25 grams a day, starting with a high-fiber grain cereal like Kashi's GoLean with low-fat milk and fruit. For lunch and dinner, Melton says, fill half your plate with produce, a quarter with carbs, and the other quarter with lean protein.

Dieting Rule #2: Avoid white bread, rice, and pasta

Who breaks it Christine Avanti, clinical sports nutritionist and author of Skinny Chicks Don't Eat Salads. She was raised on homemade "white" pasta by her Italian immigrant grandparents.

Why you can, too. Carb lovers have long been warned against highly processed products because they're believed to cause a blood sugar spike. But research published in the Journal of the American Dietetic Association found that people on high-carb diets were slimmer than their pastaphobic counterparts even when they threw "bad" carbs like white bread into the mix of fiber-rich whole grains.

Do it right. Follow the U. S. Department of Agriculture recommendation of six ounces of carbs each day, and make sure at least half come from whole grains. Then measure out a serving of refined carbs, such as a cup of cooked white pasta, and dig in guilt-free. If a single cup isn't gonna do it for you, pair your pasta with filling protein, like a meaty red sauce made with extra-lean ground turkey.

Dieting Rule #3: Don't eat late at night

Who breaks it? Ann G. Kulze, M. D., author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. She sits down to dinner every night at 9 p.m. or later.

Why you can, too. "A calorie consumed at 9 p. m. isn't handled any differently by your body than one consumed at 9 a. m.," Kulze says. It's less about when you eat than how much you eat. A study published in the European Journal of Clinical Nutrition found that obese women were more likely than svelte women to eat meals late at night, but they were also more likely to eat more, period. And a study by the USDA showed that your metabolism hums along at the same rate no matter how you time your meals. And delaying dinner does have one undisputed advantage: It helps eliminate late-night snacking, one of the worst diet busters.

Do it right. One reason you're likely to stuff yourself late at night is that you're ravenous from not having eaten since lunchtime. A healthy snack in the late afternoon (around four if you're planning to eat at nine) can help you avoid this pitfall. Studies have found that the fat in nuts is particularly satisfying, so grab a 100-calorie pack of almonds when you're on the go. When you finally find the time for dinner, actually sit at a table, and nix the distractions. Scarfing a meal in the car or in front of the TV means you usually aren't paying attention to what—or how much—you're eating.

Dieting Rule #4: Skip dessert

Who breaks it? Judith S. Stern, Sc. D., a professor of nutrition and internal medicine at the University of California, Davis. She has a "few bites of something decadent" when she dines out.

Why you can, too. We all discover a little more room beneath our waistbands when the dessert tray rolls by. Studies show that when you're offered a variety of foods, you never achieve what's known as taste-specific satiety; your appetite is stimulated anew as each novel flavor is introduced. Outsmart your taste buds by planning ahead. Stern's trick: She looks at the dessert menu along with the main menu, and if she decides to end the meal with, say, a dark-chocolate tart, she'll always choose a salad dressed in a little olive oil and vinegar to start and then have an appetizer as her entree.

Do it right. Desserts are unsurprisingly high in calories, and chain restaurants tend to serve enormous portions—an Applebee's chocolate chip cookie sundae has 1,620 calories and 73 grams of saturated fat! Order off the kid's menu or get something to share. Also consider sorbets and chocolate-dipped fruit, which satisfy a sweet tooth for fewer calories. Dining at home? Try the chocolate raspberry parfait Avanti prepares: Top a half cup of fat-free ricotta cheese with a teaspoon of cocoa powder and a quarter cup of fresh or frozen raspberries. "This snack offers just enough sweetness to calm a sugar craving," she says, "and it's packed with filling protein."

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Best Weight-Loss Diets

The best diet to lose weight on is Weight Watchers, according to weight-loss experts who rated the diets below for U.S. News. The Jenny Craig diet program and the Raw Food Diet come in close behind. Some other diets outperform these for fast weight loss, but long-term weight loss is more important for your health.

#1. Weight Watchers Diet
(3.8 out of 5.0)
This popular points-counting diet helps dieters drop pounds—and keep them off. In experts' ratings, Weight Watchers bested all other ranked diets for both short-term and long-term weight loss. But that doesn't guarantee it will work for everyone. Its average rating of "moderately effective" for long-term weight loss reflects the difficulty dieters have staying on the wagon, even when using the best weight-loss diet available.

#2. (tie) Jenny Craig Diet
(3.5 out of 5.0)
As a weight-loss diet, Jenny Craig outranked nearly all of its competitors. Experts appreciated, among other aspects of the program, the value of the emotional support provided by its weekly one-on-one counseling sessions. A few experts, however, questioned whether dieters can expect to keep the weight off once they're weaned from the diet's prepackaged, portion-controlled foods. Though not factored into its ranking, Jenny Craig's cost is relatively high.

#2. (tie) Raw Food Diet
(3.5 out of 5.0)
The raw food diet can deliver both short- and long-term weight loss, experts concluded, since raw foodists typically eat fewer calories than other people. But the restrictive and labor-intensive diet certainly isn't for everyone.

#4. Volumetrics Diet
(3.4 out of 5.0)
Volumetrics helps dieters drop pounds—and keep them off. It scored well in both the short- and long-term weight loss categories, comparable to or better than many other diets. Because it focuses on satiety, or the satisfied feeling that you’ve had enough, it’s “more likely to be successful” than other diets.

#5. (tie) Slim-Fast Diet
(3.3 out of 5.0)
Slim-Fast claims dieters will drop one to two pounds a week. Experts awarded the program relatively high scores for short-term and long-term weight loss, indicating their optimism the pounds will stay off, too.

#5. (tie) Vegan Diet
(3.3 out of 5.0)
Going vegan gives you good odds of losing weight and keeping it off, according to experts. Veganism is also an effective weight-control method. But vegans must be “very committed,” as one expert put it, because forgoing all animal products can be challenging.

#7. Atkins Diet
(3.2 out of 5.0)
In keeping with its emphasis on helping dieters shed pounds fast, the Atkins program rated well for short-term weight loss but was judged by experts as less impressive over the long haul. On balance, it came out slightly ahead of the middle of the pack.

#8. (tie) DASH Diet
(3.1 out of 5.0)
With an emphasis on healthful, filling foods that don’t pack lots of calories, the government-developed Dietary Approaches to Stop Hypertension (DASH) drew reasonably good ratings from experts, despite not having been designed as a weight-loss diet. They judged it to be about as good for short-term weight loss as for long-term weight loss.

#8. (tie) Eco-Atkins Diet
(3.1 out of 5.0)
Experts regarded Eco-Atkins as much more effective for short-term weight loss than for long-term weight loss. It “may be difficult to consistently adhere to,” one expert said, because it is largely a “do-it-yourself diet.”

#8. (tie) Mayo Clinic Diet
(3.1 out of 5.0)
Among weight-loss plans, the Mayo Clinic Diet tied with DASH and Eco-Atkins. While needed evidence is lacking, experts' ratings reflect their believe that Mayo, if followed, could deliver modest weight loss, both short- and long-term.

#11. (tie) Mediterranean Diet
(3.0 out of 5.0)
As a weight-loss plan, the Mediterranean diet didn't overwhelm the experts, but it’s not built to be one. It is up to the individual to keep watch over the scale.

#11. (tie) Ornish Diet
(3.0 out of 5.0)
Experts deemed the Ornish Spectrum plan to be OK, but not great, for people searching specifically for a weight-loss diet. Its greatest strengths lie elsewhere.

#11 (tie) South Beach Diet
(3.0 out of 5.0)
South Beach helps dieters drop pounds—fast. But our experts felt it’s less likely that they’ll actually keep the weight off long-term. We found little research indicating that the diet is sustainable or that it helps dieters maintain weight loss over the long haul.

#11. (tie) TLC Diet
(3.0 out of 5.0)
Therapeutic Lifestyle Changes (TLC) isn't designed to be a weight-loss diet. But if sensibly followed, it can produce weight loss, experts said, because it's a fundamentally sound approach to eating. One plus: It requires no extreme measures such as shunning carbs or meat.

#15. Vegetarian Diet
(2.9 out of 5.0)
For weight loss, the vegetarian diet is slower off the starting line than most alternatives. But it gains back some ground over the long haul, beating out about half the field on long-term weight loss. Although vegetarianism isn’t designed to be a weight-loss plan, building in a calorie restriction and filling the menu with healthful foods could help dieters shed some pounds.

#16. (tie) Medifast Diet
(2.7 out of 5.0)
Medifast landed near the bottom of the pack for overall weight loss. While dieters will likely drop pounds quickly on Medifast, most experts felt they’d regain the weight. The diet's relatively low ratings for long-term weight loss pulled it down in the ranking.

#16. (tie) Nutrisystem Diet
(2.7 out of 5.0)
Nutrisystem also earned better ratings for short-term weight loss than for long-term weight loss. Experts were doubtful dieters could keep off the weight once they graduate from prepackaged meals and transition to cooking on their own again.

#18. Zone Diet
(2.6 out of 5.0)
Experts weren’t convinced that the Zone diet helps keep weight off over the short or long term. While it “provides a dose of dietary discipline,” one said, portions are small, and the diet requires a lot of work, which can make adhering to it difficult.

#19. Glycemic-Index Diet
(2.5 out of 5.0)
The glycemic-index diet doesn’t have much potential as a weight-loss diet, according to experts. It premise of favoring "good" carbs over "bad" hasn’t been scientifically validated, and dieters won’t have enough guidance to drop the pounds and keep them off, they concluded.

#20. Paleo Diet
(1.9 out of 5.0)
If weight loss is the goal, the Paleo diet will likely disappoint, in the judgment of our panel of experts. While they gave it slightly higher scores for short-term weight loss than for long-term, on the whole it was the least effective for weight loss of all 20 diets they reviewed.

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The Most Popular Diets Of Our Time

Low carb, high protein, low fat... so many diets to choose from! We take a look at the diets of our lifetime, from the 1980s Scarsdale Diet to the recently popular "Paleo Diet." Some work, some don't! Which have you tried?  

1. Ayds Diet – Ayds (pronounced as "aids") was an appetite-suppressant candy which enjoyed strong sales in the 1970s and early 1980s. It was available in chocolate, chocolate mint, butterscotch or caramel flavors, and later a peanut butter flavor was introduced. The active ingredient was originally benzocaine, presumably to reduce the sense of taste, thereby reducing the urge to eat.

By the mid-1980s, public awareness of the disease AIDS caused problems for the brand due to the phonetic similarity of names. The product's name was changed to Diet Ayds (Aydslim in Britain), but it was eventually withdrawn from the market.

2. Scarsdale Diet – For all the excess that was the ‘80s, dieting was uncharacteristically strict. The Scarsdale Diet was considered hardcore, composed of a 2-week high protein, low-carb, and extra-low-calorie diet (1,000 calories or less per day). This is a low-fat, high-protein diet. Grapefruit in the morning with a slice of toast, black coffee, water. 

Lunch and dinner include fish, leafy vegetables, roasted lamb, diet sodas, tea and soda water. Lean meat is preferred. No oil, no mayonaise, no substitutions, no alcohol. This diet received a boost in sales after its creator, Dr. Herman Tarnower, was murdered by his lover in 1980. The goal of this diet was to help you lose 20 pounds in 14 days.

3. The Beverly Hills Diet – The original diet was a high in carbohydrate, low protein regime with very low calorie content. The new versions are less extreme than the original diet. Judy Mazel’s theory was that the body needs certain enzymes to digest food. If you don’t eat the right enzymes, your body turns what you eat into fat. She talks about “food combining” and “conscious combining” because her diet requires that you eat certain foods in certain combination, usually nuts and fruit, and that you never mix fruit and protein. Mazel believes that if you mix certain foods, you “confuse the enzymes” and thus gain weight.

The first ten days you are only allowed to eat fruit. On days eleven until nineteen, you eat only carbohydrates, sometimes fruit only and sometimes vegetables only, and no animal proteins. On day twenty, you can eat animal proteins. The Beverly Hills Diet lasts forty-five very food-restrictive days.

4. The Grapefruit Diet – The diet is based on the claim that grapefruit has a fat-burning enzyme or similar property. The grapefruit diet is a low-carb diet, which significantly limits the amount of fruits and vegetables one eats while encouraging meat intake; the combination of these high-fat, high-cholesterol foods with grapefruit was said to burn fat. 

The grapefruit diet restricts consumption of carbohydrates by eliminating sugar, sweet fruits and vegetables, grains and cereals. Though the grapefruit diet originated in the 1930s, it came to popularity in the 1970s, and is still used today for people who want to drop a few pounds fast for an event because it only lasts for 10 to 12 days. It was re-popularized in the 1980s and nicknamed the "10-Day, 10-Pounds-Off Diet"

5. The Cambridge Diet – The Cambridge Diet is an extreme low-calorie diet dating back to the 1960s. Originally used in British clinics, The Cambridge Diet works by forcing your body into a state of ketosis. This occurs when the body does not receive all the calories it needs to function properly and is forced to turn to fat stores in order to function. Depending on the step you are on and the amount of daily calories you are consuming, the weight loss can vary.

6. The Cabbage Soup Diet – This diet was designed around heavy consumption of a low-calorie cabbage soup over the time of seven days. It is generally considered a fad diet, in that it is designed for short-term weight-loss and requires no long-term commitment. It has inspired several copycats based on similar principles. The typical claimed intent of the diet is to lose 10 pounds (4.5 kg) of weight in a week, though nutritional experts point out that it is nearly impossible to lose that much fat within a week. This has given credence to claims that much of the weight lost is water.

7. Atkins Diet – The Atkins Diet operates on the premise that eating carbohydrates increases insulin levels. A high insulin level tells your body to store energy. Throughout the '80s, people became aware of the association between red meat and heart disease, and the idea that carbohydrates were the answer to a longer life. By eliminating carbs from the diet, Dr. Robert Atkins says your body will begin burning fat for energy, and his diet has become hugely popular with people who can live on steak and bacon and eggs!

8. The Zone – The Zone is another diet that targets insulin control, but unlike Atkins, it does not eliminate carbohydrates entirely. Meals include 40 percent carbs, 30 percent fats and 30 percent protein. The carbohydrates must be unrefined, and total caloric intake per day runs around 1100-1200.

9. South Beach Diet – The South Beach Diet, created by Dr. Arthur Agatston, centers on eating good carbs versus bad carbs and controlling insulin. This Miami Beach cardiologist created this diet in the 1990s to refute the idea that low-fat diets do work over the long haul and the South Beach Diet was voted the most popular diet of the new millennium.

10. Mediterranean Diet – Between 27 and 34 percent of people in the US are obese, compared to Italy and France, where only 7 percent to 10 percent of the population is considered overweight. 

The Mediterranean Diet urges you to eat the way southern Europeans do, which includes olive oil as the main source of fat.  It incorporates food made from plants, fresh fruit as the typical daily dessert, dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts.

11. Weight Watchers – Weight Watchers is a highly successful diet franchise founded in the 1960s, which is why it’s not surprising that the idea of having support groups came from this era. 

People who wanted to lose weight banded together and started forming support organizations. In 1961, Jean Nidetch welcomed people into her NYC home to discuss overeating. Then she lost 72 pounds and founded Weight Watchers. Weight Watchers offers two different eating plans for its customers to choose from. Following a point system for each different food, it is easy to create a menu plan following the calorie count and fat restrictions one which Weight Watchers operates.

12. Nutrisystem – Nutrisystem started with a liquid protein diet and has since expanded to offer portion-controlled meals for breakfast, lunch and dinner with one snack or dessert. The focus is on foods that have a low glycemic index, delivered to your home or office. It’s been around since the ‘70s, and it’s popular because all you have to add is fresh fruit, vegetables and fat-free dairy products. 

The menus are customized for women, men, vegetarians and diabetics. This diet is popular for people who don't have time to count calories or make meals and who have trouble with portion control at mealtime.

13. Jenny Craig – Jenny Craig uses a food/body/mind approach to safe weight loss, developed by Registered Dietitians who design pre packaged meals for people on the go. It’s a diet that’s low in fat and cholesterol and high in fiber. Each client's personalized program reflects the latest research on nutrition, exercise and lifestyle change for effective weight management.

14. The Raw Food Diet – The Raw Food Diet is one of three popular diets that aim to eliminate meat and animal products. The Raw Food Diet follows rawism, which states that food in its most natural, unprocessed, uncooked state is healthiest. 

Most people who follow the Raw Food Diet spend a lot of time peeling, straining, chopping, and doing other preparation to make meals. Dehydrators are popular because they can make dried fruits and give crunch to veggies without cooking in a conventional oven or stove. The staples of the Raw Food Diet include nuts, dried fruits, beans, whole grains, sprouts, and other fruits and vegetables.

15. The Cookie Diet – Dr. Sanford Siegal created his famous cookies in 1975 to help patients of his Miami, Florida medical practice control their hunger and stick to his reduced-calorie diet. The plan? Consume six cookies (approximately 500 calories) during the day to control hunger, and a reasonable dinner (300 calories) in the evening. 

His "cookie diet" was an immediate commercial success, and by the mid-1980s, more than 200 other physicians were using Dr. Siegal's approach and products in their own practices. Soon, Dr. Siegal introduced shake mixes and soup with the same hunger-controlling properties.

16. Vegan Diet – A vegan diet is a stricter version of the vegetarian diet, which includes vegetables but no dairy products at all. A vegan does not eat anything animal-based, and the vegan lifestyle has been proven to significantly lower cholesterol and reduce heart disease.

17. The Paleo Diet – The Paleo Diet focuses on eating only what our prehistoric ancestors ate and nothing else. Paleo foods include fresh fruits, vegetables, lean meats, and seafood – all of which are full of nutrients such as soluble fiber, phytochemicals, omega-3 fatty acids, low-glycemic carbohydrates and others. 

The diet avoids any processed foods such as dairy products, legumes, cereal grains, and candies, which all contain refined sugars, saturated fats, and other harmful substances. The Paleo Diet recreates a food plan mimicking what hunter-gatherers ate before the agricultural revolution… a daily intake of about 1400-1500 calories a day.

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Dieting Tips

Some of my dieting tips are not conventional. You can read zillions of tips where they say, don't shop while hungry or just eat less and where has that gotten you?

1. Eight glasses of water everyday. This is a common diet tip and most people know this, yet they still don't drink enough water during the day.

There are some very important reasons for drinking water. It hasn't got any calories and it's devoid of caffeine and chemicals. Sometimes when you think you're hungry, it's really thirst that will curb the cravings. Cold water can be hard on the kidneys so drink it lukewarm. Adding fresh squeezed lemon juice into your water is also good for cleansing the liver.

2. Try and have some variety. When you do your grocery shopping, buy some vegetables you've never tried before. It's easier to resist temptation if you have healthy foods in the house.

3. When you park the car, park as far as you can from the bank, grocery store, dry cleaners and enjoy the walk. It increases your metabolism and you can burn off more calories per day.

4. Buy some of those hideous tasting, stop-biting-your-nails polish. I discovered this tip years ago when trying to break a nail-biting habit. You cannot eat snack foods when this stuff is on your nails. Your awareness of snacking becomes quite heightened.

5. If you need to have a snack in the evenings, try eating some fruit or vegetables, even a cup of yogurt will sometimes do the trick. Evening snack time can be the most damaging to your diet and health and it can sabotage all the hard work you've put in during the day to make yourself healthy and slim.

6. Keeping a daily log of everything you eat over a two week period can really can (sometimes shockingly) reveal your real eating habits. People are often surprised at how carbohydrates they eat, this includes junk food, bread, muffins, potatoes, pasta etc. Excessive intake of carb or bad fats (such as trans fats) has done in many a diet plan and a log reveals this to you. It also makes you think before putting that next doughnut in your mouth.

Overall, despite all those flashy commercials, a healthy weight and lifestyle, are in the end, our own responsibility!

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