Show Me the Fiber!

Do you know how much fiber you are consuming each day, where to find it, and how it affects your health, wellness, and weight loss?


Unfortunately, fiber has become the abandoned substance. According to the American Dietetic Association, most Americans “don’t even come close” to the recommended intake of 20 to 35 grams of fiber each day and actually consume about half of that (14 to 15 grams per day). This diet tragedy stems from the fact that the typical American lacks plant-based foods — legumes, peas, nuts, seeds, whole grains, fruits, and vegetables — in their daily diet regimen. To make matters worse, Americans are well-known for their over-consumption of processed and man-made food products as well as fast food. Most of these foods rarely, if ever, contain fiber in any significant amount.

"Show Me the Fiber!"

One of my favorite movies is Jerry Maguire, released in 1996, starring Cuba Gooding Jr. and Tom Cruise. It includes that great scene when Cruise asks Cuba, "What can I do for you?" And with all his "fineness" and charisma intact, Cuba responds with, "Show me the money!" Cuba, along with music and dancing, even makes Cruise yell it out a few times.

So what does this have to do with fiber? No, this was not a commercial break. As a fitness trainer, I always ask my clients to write down everything they eat for a week and during the grading process, red pen in hand, I ask them to "show me the fiber!" Just as most Americans, my clients are usually clueless as to how many grams of fiber they are consuming each day, and worse, they seldom know which foods contain fiber and at what amounts. Moreover, most Americans are not aware of the all the benefits of a high-fiber diet.

Why Fiber?

Why Is fiber important when it comes to health, wellness, and weight loss? Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Fiber is commonly classified into two categories: insoluble fiber (those that don’t dissolve in water) and soluble fiber (those that do). A high-fiber diet has many benefits, which is not limited to normalizing bowel movements. While research to determine whether high-fiber diets reduce the risk of colon cancer is inconclusive and ongoing, we do know that high-fiber diets have a major impact on the health of the colon — fiber plays a role in lowering the risk of common intestinal ailments like constipation, hemorrhoids, and diverticular disease. Protect your colon because it is the place in which many diseases start.

In addition, fiber also lowers blood cholesterol levels, can help lower blood sugar and manage diabetes. Fiber also aids in weight loss due to the fact that high-fiber diets are “energy dense,” which means fewer calories for the same volume, and fiber gives you that feeling of fullness, thus you are less likely to overeat.

Where Do You Find Fiber?

Fiber is found in plant-based foods like legumes, peas, nuts, seeds, whole grains, fruits, and vegetables, and there are some top fibrous foods you should consider so that you will get more bang for your calorie.

Legumes and peas are loaded with nutrition and fiber. One cup of black beans or lentils contain 15 grams of fiber, while my favorite, chickpeas, contain 13 grams, and those cute little peas you may have disliked as a child contain 9 grams of fiber. Legumes and peas can be easily added to a salad, sandwich or wrap, or used as a side dish for any meal.

Nuts and seeds are a great snack and can be used when cooking meals or added to a soup or salad. Keep in mind that a quarter of a cup of almonds has 4 grams of fiber, yet, like most nuts and seeds, they are high in calories and fat, and in many cases loaded with sodium, unless you chose raw and unsalted nuts and seeds.

Whole grains like amaranth, barley, bran, brown rice, oats, quinoa, rye, and triticale are great sources of fiber and contain anywhere between 4 to 10 grams of fiber in a serving size of about one-half to one cup. When selecting man-made grain products like cereal, bread, tortillas, and pasta, make sure they are made with the whole grain and are not full of sugar, salt, and trans fats.

Fresh fruits and vegetables are one of the best sources of fiber because they are low in calories and add so much more value to your overall diet. Here are the ABCs of some fruits and vegetables and their fiber content:

• Asian Pear: one medium = 10 grams of fiber
• Artichoke: one medium = 6.5 grams of fiber Asian Pear: one medium = 10 grams of fiber
• Artichoke: one medium = 6.5 grams of fiber
• Apple: one medium = 4 grams of fiber
• Brussels Sprouts: 1 cup = 7 grams of fiber
• Broccoli: 1 cup = 5 grams of fiber
• Berries (blackberries, blueberries, raspberries, and strawberries): 1/2 cup = 2 to 4 grams of fiber
• Banana: 1 medium = 3 grams of fiber
• Carrots: 1 medium = 1.7 grams of fiber
• Cherries: 10 = 1.6 grams of fiber

[Due to the discrepancies between food value charts, fiber grams are approximated.]

Although dried fruit like prunes, raisins, figs, and apricots are calorically dense, they are a great way to increase your fiber intake "on the go" or can be added to your favorite cereal instead of that dreaded table sugar. Potatoes and yams contain anywhere from 3 to 5 grams of fiber, give you sustained energy levels for a long period of time, and contrary to misguided diet advice, are not fattening!

How Much Fiber Are You Consuming Each Day?

Now while I'm no Cuba Gooding Jr., I want you to "show me the fiber"! Where are the legumes, peas, nuts, seeds, whole grains, fruits, and vegetables in your diet? Plants are where it’s at, and you will even find traces of fiber in herbs and spices. However, you won't find fiber in oils or in animal protein foods like fish, poultry, beef, eggs, or dairy products (the exception would be a fruit-fortified yogurt). Every time you are about to prepare or eat a meal or snack, ask this question: "Where's the fiber?" and count your fiber grams each day. Hopefully you will be able to "show me the fiber," or at least remember this article — after all, how many fitness experts are bizarre enough to associate Cuba, Cruise, and money with fiber?

Bottom Line on Fiber

Don't forsake fiber. Increase your intake of fibrous foods and by doing so you will automatically add more plant-based foods to your diet, thus adding more water, vitamins, minerals, antioxidants, phytochemicals, enzymes, and more — reaping the rewards of health, wellness, and more. With so many natural, wholesome, and tasty fibrous foods to choose from, 20 to 35 grams of fiber each day could be your new reality. Just in case you still have a problem: you can find reputable green drinks on the market today. While you are at it, make sure you consume water all day long — you will be happier, healthier, and leaner.

Opinion in Sci/Tech — by Christine Lakatos — on Feb 04, 2010
Show Me the Fiber!

New Year’s Resolution: Weight Loss Again in 2010?

Success begins with a reality check, followed by goal setting and the design and execution of a comprehensive strategy.

We've made it through Christmas and are quickly approaching the end of 2009 and even the end of a decade. With the beginning of each year come those New Year’s resolutions, whether in a brief thought or a more deliberate plan. What’s interesting is that we seem to choose the same topics when we make our list, like family, finance, career, character flaws, and life goals. And every year weight loss, health, or fitness becomes one of our main targets to resolve.

While it’s obvious to most that proper diet and exercise are the master keys to realizing our weight loss, health and fitness ambitions, there are other things we can do to ensure we succeed this year, 2010.

Success Begins with a “Reality Check”
First we can be more specific with our weight loss, health and fitness goals and write them down. But before we can be clear on what those goals are, a personal assessment is a must. Every smart and successful person who truly wants to improve significant personal areas of their life—the development of character, relationships, spiritual life—or who wants to see progress in more pragmatic areas—career, financial, and time management—will always begin with a thorough evaluation of their current condition. It is no different for anyone who wants to transform his or her bodies into a lean, firm, healthy, and more functional machine.

This brings me to that dreaded body fat test. When you’re serious about reducing fat, the most important thing to consider is not your total body weight but rather what makes up that weight. This is referred to as your “body composition”, which is a combination of your lean body mass (LBM) — muscle, bones, organs, and water — and your body fat. Your own ideal weight is the weight at which your lean mass and fat mass are combined in the correct proportion for health, wellness, and aesthetics. When you are in shape, you have a proportionally higher amount of LBM and a lower amount of body fat, regardless of what you weigh.

Due to the fact that your body weight can fluctuate anywhere from two to ten pounds in a given day, bathroom scales will only make you crazy. They are best used once per week and under the same conditions (i.e.; early morning, on an empty stomach). Also, traditional weight scales can’t differentiate between how many pounds of LBM or fat are on your body, which is more relevant to health and fitness than what you weigh.

In seeking out an accurate body fat test reading, there are quite a few methods for measuring body composition, each with its own margin of error, advantages, and disadvantages, as well as special devices, attire, restrictions, and costs. The Hydrostatic Weighing method is the most accurate and considered the “gold standard”, but it requires special and extensive equipment, can be quite intrusive to some people, and somewhat costly. Due to its convenience (both portability and fee) and its accuracy, I would recommend using the skin fold method. However, if your body fat level is over 30%, you might consider Bioelectrical Impedance. The most important thing to remember is to use the same method each time you take your body fat test.

After you know your body fat percentage, compare it the American Council and Exercise (ACE) chart and see where you fit in. With this information you will also be able to calculate how many pounds of LBM and fat your body is carrying. To get a more accurate review of your physique, take measurements, noting your size in clothes and a possible "before" photo. These are much better monitors when tracking fat loss and appearance then the scale.


Consider a thorough medical checkup to get an insight into your health and to see if you have any medical issues brewing. Note all your medications and maybe as you get more healthy and fit, you will be able to reduce or eliminate them altogether. A fitness assessment is a great way to test your strength, endurance, flexibility, core conditioning, functional capabilities and any possible, yet highly overlooked postural defects.

Create a visual aid by keeping all of your data in a special notebook and updating as you advance toward you goals. Every four to six weeks retest your body fat and measurements. Knowing your percentage of body fat and reassessing it periodically, is very useful in gauging progress during an exercise and weight-loss program. Your medical and fitness evaluations can be done every three to six months, unless you are under a doctor’s care for a particular medical problem.

Set Realistic and Specific Goals with a Timeline
Since you have completed your health and fitness "reality check" and have it all compiled in a special place, you may be feeling discouraged because sometimes reality sucks, but don’t despair; now you can set some realistic and specific goals for each category: weight, body fat, measurements, clothes size as well as health. If you are more interested in improving you fitness levels, you can set goals for strength, endurance, flexibility and all the rest. Include a timeline comprised of your long-term goals broken down into short-term, more obtainable ones. This will help keep from losing your motivation and affecting your momentum.

Design a Comprehensive Diet and Exercise Strategy
Design and write out a comprehensive diet and exercise strategy. This means choosing a diet plan that is based on a lifestyle change, not a quick-fix solution. Also, a work out regimen should incorporate all the components of exercise: cardiovascular conditioning, strength and endurance training, flexibility training, core and balance training, corrective exercises and functional training. The good news is that when you eat right and exercise, your health goals will fall into place most of the time.

Execute Your Strategy
You have your notebook full of data, goals, and your weight loss and/or "get fit and healthy" strategy ready to be implemented––now what? Following through is the most difficult part of all and is where discipline and motivation take over. A "get fit" buddy or a personal trainer may come in handy to either put or keep you on the right track. And the best motivating factor when trying to lose weight, get fit or healthier is when you experience results––consistency is key.

View wellness as a journey not a final destination. You can re-evaluate your notes and at anytime adjust your goals and timeline. Leave yourself some latitude and if you fall off your "get fit and healthy" wagon, dust yourself off and get back on immediately.

Seize this year and don’t leave your health and fitness for next year's resolution list. Succeeding at this one New Year's resolution will have a positive impact on your entire list by increasing your energy, productivity, attitude, and so much more, making 2010 one of the best years ever!

First on Blogcritics: Sci/Tech
New Year’s Resolution: Weight Loss Again in 2010?

Christmas is Coming: Are You Getting Fat?

The "goose" and people around you may be getting plumper this holiday season, but you don’t have to!

The "goose" is not the only one who gets fat during Christmas-time. The average person gains up to seven to ten pounds every holiday season, while some studies show that is it closer to one to two pounds. Whatever study you subscribe to, it is your own personal reality that really counts. The real issue is whether we ever lose those extra pounds or do we just keep adding weight on each year, making us fatter, unhealthy and frustrated?

Since the holidays are a time for parties, gourmet dinners and other festive events surrounding food, cookies, candy and alcohol, it means that we increase our caloric intake quite substantially––usually empty calories (void of nutritional value) that are full of fat, sugar, sodium and white flour. Moreover, we tend to throw discipline out the chimney, neglecting exercise and other important dietary regulations.

There's no getting around it, those extra holiday calories, especially carbohydrates, added sodium, excessive alcohol consumption, as well as other variables will put more weight on your body. But there is some good news here: those extra pounds might not be all fat. Holiday weight gain may stem from glycogen storage and/or water weight, which can cause you to think you are getting fat.

Because there are 3500 calories in a pound of fat, you would need to consume 3500 calories over and above your metabolic rate and activity level in order to gain that pound of fat and vise versa; 3500 calories to lose a pound of fat. Although it is more complex than that, this tidbit of information is timely and should give you a little peace in regards to your holiday eating habits.

Don't get too jolly yet; when you consume excessive amount of calories (food and liquid) over an extended period of time you will get fat. And poor eating habits will mess with your health especially if you are obese, have high cholesterol, high blood pressure, diabetes, or any other health predicament.

As a fitness expert for over 29 years, it has become somewhat futile to place weight-loss in a News Year’s resolution list, so I’m proposing a different strategy this year: a preemptive attack against "holiday fat". You don’t have to start your new year with the goal of losing the weight that you had planned on losing last year plus the ten pounds you just gained over the holiday season.

The simplest thing you can do over the holidays is to increase your water intake, especially if you are drinking alcohol. The health benefits of water are already well known, but did you know it has a profound impact on weight loss? Most of us retain water because we do not drink enough water. We even mistake thirst for hunger, so we eat more instead of drinking water. Don’t wait until you are thirsty to drink water, start early in the day and make sure you have access to water all day long. Keep in mind, dehydration not only has health consequences but also affects our mood and can make us lethargic, making it impossible to function, exercise and shop.

Second, you can exercise –– either add an exercise routine or increase your activity level during this time of the year, especially if you don’t want to give up your holiday eating habits. This is key to keeping your body intact, will help burn those extra holiday calories, increase your energy level, do wonders for your holiday cheer, not to mention all the other rewards you'll reap from exercise.

I’ve heard all of the excuses why people don't exercise and I have even used a few from time to time. Exercise doesn’t have to be an all or nothing situation –– a little goes a long way. And if it prevents you from that dreaded holiday weight gain, it's worth it –– "an ounce of prevention is worth a pound of cure”. Power walking, running, biking, swimming, and other cardiovascular activities are easy to do and only take about 30 minutes or so. Weight training is one of the best activities you can do to prevent weight gain and will not only shape and firm your physique, but will increase your lean body mass, which means a faster metabolic rate. Again, time should not be an obstacle because a weight-training workout can be done in about 20 minutes or so. And since the goal is to maintain your weight, we can always add more to your exercise regimen later, like core conditioning, functional training, as well as corrective and flexibility exercises.

OK, so you don't wan to join gym…you don’t have to. All you will need for walking or running are a decent pair of tennis shoes, and as far as a home workout routine, there are some inexpensive pieces of exercise equipment that you can use for a great workout; a Swiss Ball, a foam roller, dumbbells and exercise bands.

By implementing just two tactics, more water and exercise, you'll escape the holiday weight-gain forecast. You can also monitor your diet a little by using these "Twelve diet tips for Christmas":

1. Watch the alcohol; these empty calories add up quickly.
2. Eliminate or decrease intake of sugary, unhealthy drinks like soda. Why waste all of your calories on liquids that have no nutritional value.
3. Limit the cookies, candy, pies and other holiday treats.
4. Increase your fiber during the holidays: this will give you that feeling of fullness and you will be less likely to overeat. Choose fresh fruits and vegetables as well as whole grains and legumes.
5. Don’t go to a Christmas party or dinner famished; have a snack an hour or so prior. This will keep you from eating everything in sight.
6. When dining out or attending a Christmas party, skip or be selective with the hors d'œuvres. It is hard to know what's in them. Stick to the veggie and fruit platters; they are safer due to the fact they have nutrients without all of the fattening stuff.
7. Don't salt your food; there is plenty of sodium in prepared meals.
8. Always have your sauces on the side; this is where extra, unneeded calories, sugar, sodium, fat, and white flour is found.
9. As a main course at a dinner party, avoid the fancy, creamy, saucy type dishes and if possible and without offending anyone, only eat dishes that have a clean look to them (like plain fish, beef, chicken, etc.). Do what I do: sneak the bad stuff to the dog “Fido” and pretend you ate it!
10. If you are the chef for a party or dinner, find some decorative, healthy (low fat, low sugar and low sodium) recipes to add to the menu.
11. Pace yourself; the holiday season is quit long and each day you will be able to enjoy foods that are normally diet taboos.
12. ‘Tis the season to be jolly, not uptight, so don’t stress out. Take pleasure in all that the holiday season has to offer, especially ones that don’t involve food –– family, friends, faith, and charity.

Remember this is not a comprehensive weight-loss strategy –– it is a preemptive attack against "holiday fat", yet it does include an array of expertise that you can incorporate into your lifestyle year round, if you haven’t already. This approach will prevent you from gaining those extra pounds this holiday season and, who knows, maybe you will lose a few and start 2010 leaner than you left 2009!


BlogCritics in Culture: Christmas is Coming: Are You Getting Fat?
Author: Christine Lakatos — Published: Dec 05, 2009 at 4:03 pm
Just in case: lyrics to "Christmas is Coming: The Goose is Getting Fat"

Happy Holidays to all my blogger friends!
May you have a Merry Christmas and Blessed New Year!

Christmas Gift Idea: Chocolate for All

Everyone loves chocolate, since as far back as 2000 BC. Why not “gift it” this Christmas?

Everyone loves chocolate and it’s one of the best and easiest Christmas gifts to buy. We show our love for chocolate by eating billions of pounds of it each year. And I’m not just talking about Snickers and M&Ms, although they are my favorites. I’m talking gourmet––prepared in a sophisticated and meticulous fashion, using high quality ingredients. Gourmet chocolate makes a rich, creamy, luxurious gift, and is an all-time favorite holiday present to give and receive.

Chocolate dates back as far as 2000 BC and is thought to have originated in the Amazon. It is derived from the cacao tree and was used by the Maya culture, where they would harvest, ferment, roast, and grind the seeds into a paste. When mixed with water and other ingredients, “this paste made a frothy, spicy chocolate drink," yet the taste was very bitter.

In both the Maya and Aztec cultures, chocolate, then called xocoatl or cacahuatl (meaning “bitter water"), played an important role in religious and social lives. To the Maya, the cocoa pods symbolized life and fertility, and were often used in religious rituals; they were referred to as the gods' food. The Aztecs believed that wisdom and power came from eating the fruit of the cacao tree, and that it had nourishing, fortifying and aphrodisiac qualities. Interesting too is the fact that cocoa beans were used as currency.

Chocolate has evolved throughout history from a bitter drink to its current forms today, creating a multi-billion dollar industry with plenty of controversy surrounding its "dark side". History also tells us that at the end of the fourteenth century, Columbus was the first to bring back cocoa beans from the New World to Europe and he presented them to King Ferdinand and Queen Isabella, yet their potential was overlooked. It was Hernando Cortez who brought cocoa beans to Spain in the fifteenth century and saw their value. We can also credit Cortez and the Spanish for being the first to blend the bitter drink with sugar and other ingredients, moving us toward the mixture that we enjoy today. However, it was the French who were the first to package chocolate as a gift, when in 1643, the Spanish Princess Maria Theresa was betrothed to Louis XIV of France. She gave her fiancé an engagement gift of chocolate, packaged in an elegantly ornate chest.

Christmas is a time for giving and chocolate is a centerpiece each holiday season. So if you're like most holiday shoppers, who frantically need ideas for Christmas presents or need to buy “last minute” Christmas gifts, don't forget about chocolate. Why not “gift it” this Christmas? When you give a gift of chocolate, you’re not just giving a piece of candy, but a piece of history –– if it is good enough for kings, queens and other royalty, it’s good enough for all, especially those you love. With Christmas right around the corner you may need more ideas for giving chocolate gifts –– try these to make the 2009 holiday season the sweetest, most luscious to date.

1. For a Christmas party or dinner.
2. A corporate gift for a customer or business associate.
3. Your boss or employee whom you don’t know very well.
4. A teacher or other school official.
5. Your neighbor.
6. Your friendly Postal Service worker.
7. Your picky, unpredictable in-laws.
8. A distant relative, figuratively or literally.
9. That person who "has everything" — we all know a few of those.
10. A Christmas treat for you and your family. Just don't eat the whole box by yourself.

You don’t have to wrap a candy kiss or a Hershey bar in a bow; you can buy ready-made and beautifully packaged chocolate (gourmet and more) in a holiday chocolate gift basket and you don't have to leave your home to shop. The Internet offers a global marketplace when it comes to online Christmas shopping; just make sure you select a safe and convenient site that offers enticing Christmas gift ideas as well as a holiday gift guide so you can be confident that you find that perfect chocolate gift for all on your gift list, making it a very special Christmas.

Author: Christine Lakatos — Published: Dec 01, 2009 at 6:29 pm
Tastes in BlogCritics

By the way: Holiday Chocolate Gift Baskets are brought to you by my friend Alie James and is "Fair Trade Chocolate"!!

Diva Approved: Networking with a Mission

MY DIVA DIET is now partnering with other health and fitness organizations and medical practitioners to spread our mission of good health to all. Included in the Diva Approved part of our website you will find our networking partners as well as other recommendations for health and fitness organizations, companies, products and more.


One of our networking partners is the Weight Loss Institute.
They had this to say about MY DIVA DIET and our website.

Searching for the right type of diet might be a hard thing to do for us, women. Mostly nowadays, when there are hundreds of diet pills, fat burners, appetite suppressants and diet plans all over the internet and deciding which one worth trying out is even harder than the whole weight loss procedure. Getting the needed help would be necessary, finding a site; a helping hand which can really help us would be useful. Mydivadiet.com might give you the needed help and even more, all this in the best, lightest atmosphere, the site is giving us.

At mydivadiet.com every woman can find the diet books she needs. The My Diva Diet workbook is giving you all the necessary information one needs to know about overall health, proper nutrition, tips, which can help you burn fat and improve your health forever. This workbook is for woman of all ages, including diet quiz, tips for fat reduction, special diets and effective diet guides. And what is the best, this site is only for us, women. My Diva Diet is presenting you intelligent and easy ways to lose weight and health regain. With the help of this book, you will not find out which are the best fat burners and diet pills, this book is giving you real, healthy and effective diet solutions, without talking you into the consumption of harmful chemicals and drugs.

The design of the site is the first thing that catches your sight. It seems like you have gotten into a cartoon with the latest graphics. The site gets you into a fairy tale world where villains rule your diet habits and superheroes rescue you from them. Although the site s cartoon like the services and solutions offered are real and true.

Even more they are useful and helpful. So if you want to know how to defeat your diet villains, and how to avoid becoming like Sat Fat, who is consuming too much fat and cholesterol, Joe Stuft who is overeating, Al and Cole who are drinking too much alcohol or Junkster who is eating too much junk food. So visit My Diva Diet and learn how to lose weight and live a healthy life without drugs chemicals and fat.

You will find the Weight Loss Institute on our Diva Approved page with more valuable information from them and others. Stay Tuned for more networking partners.

Dieting on Miracles: Quick-Fix Diet Solutions

Why restrictive and unbalanced diets don't work and how they actually contribute to poor health, a slower metabolism, energy reduction, and weight gain.

Americans shell out over $58 billion a year on weight loss products. With all this money being spent, are we any leaner? NO. In fact 67% of the American population is overweight or obese and childhood obesity is on the rise, with one out of three kids considered overweight or obese. So what is the problem?

Other than the obvious diet pitfalls of overeating, junk food consumption and lack of exercise, there is another culprit — the never-ending quest to find a quick-fix solution to our health and fitness woes. We seek out and find diet programs and products that are marketed today as "miracles" that are basically gimmicks full of false promises, magic potions, and misleading propaganda. Most of these counter-productive systems result in yo-yo dieting and can be quite dangerous.

There is no quick fix for fat loss, optimal health, and longevity, but the good news is that there is a way. You don’t have to starve or deprive yourself to lose weight! The next time you decide to go on a weight-loss diet program, open our eyes and spot the quick-fix diets. Don't believe the hype; think twice before you waste your time, money, health, and sanity. No sensible diet program will ever compromise your physical or mental health for the sake of looking good.

Some commonly used formulas for weight loss:

• Liquid diets Low-calorie diets
• High-protein, low or no-carbohydrate, high-fat diets
• Low-protein, high-carbohydrate, no-fat diets
• "One type of food" diets
• Processed, packaged, and man-made food diets

Bottom line on quick-fix diet programs: restrictive and unbalanced diets don't work––they actually contribute to poor health, a slower metabolism, energy reduction, and weight gain.

#1 - Poor Health
Since most quick-fix diets restrict calories or do not allocate the proper nutrient ratio (protein, carbohydrates, and fat), and even completely eliminate important vitamins, minerals, and fiber, they put you at a nutritional risk. Another problem is that if you consume too much of any nutrient like protein, it can put undue stress on your kidneys and other internal organs. And if you consume excessive man-made food products, you are at risk of the perils of excessive amounts of additives and preservatives. All of these scenarios set the stage for a number of health problems during your diet, in the immediate future, and further down the line.

#2 - Deception and Dehydration
Many quick-fix diets promote low-carbohydrate intake, of which when you drop carbohydrates in your diet, you will lose weight. However, most of the weight lost in this manner consists only of glycogen and water. The problem with this type of weight loss is that you are deceived into believing that you are losing fat. In reality, once carbohydrate intake resumes (even the good carbs) and the water weight and glycogen are restored, you will mistakenly believe that you've regained the fat back.

Since the human body is over 60% water, this kind of diet and weight-loss result has a more serious consequence; it may lead to dehydration. Dehydration can cause fatigue, crankiness, stiff joints, headaches, nausea, aches, electrolyte imbalances, and much more. Severe dehydration can cause seizures, coma, or even death.

#3 - LBM (lean body mass)
Reduction Reduction in muscle mass is a common result of any type of low-calorie, low- carbohydrate, or starvation program. In fact, as muscle mass is lost, metabolism slows––the opposite of what the goal should be of any credible diet program. A daily intake of less than 1000 calories is considered starvation, and the human body will automatically try to salvage body fat just for survival.

#4 - Decrease in Energy
When calories are restricted, especially carbohydrates, the body's main source of energy is limited. This energy is needed for the body and the brain to function properly. Otherwise, you'll begin to feel tired, cranky, and mentally slow. You also will not have the energy you need to be active and exercise. Calories do so much for your body-–they provide energy, life, vitality, and so much more.

#5 - Body Fat increases
Any type of restrictive or unbalanced diet is a recipe for failure. The hype behind quick-fix diets is often unsubstantiated, based on gimmicks and full of false promises. They offer ways to lose weight fast with no regard for health and safety; the results will always be questionable. And after trying a quick-fix diet program, any attempt to resume normal, proper eating patterns will often lead you to regain more weight than you lost. Compounding the problem, regaining weight that you worked so hard to lose creates desperation, which often causes many to seek another quick fix. This process eventually leads to chronic yo-yo dieting, which is a vicious, unhealthy, frustrating, expensive, and dangerous cycle.

There is a rise in sound (proper) diet programs that will help you lose weight and gain health. There are now widely accepted, well-researched nutritional principles found in most well respected, leading diet programs, ones that are not marketed as miracles, that don’t offer quick-fix solutions, but truly provide hope, not hype!

Most fitness experts, nutritionists, diet gurus, and well-informed doctors agree that we should consume clean and wholesome foods and liquids to attain and maintain low body fat and vibrant health. We should eliminate junk food, fast food, fried food, and highly processed food. The real debate begins over how many calories we should consume each day and the nutrient ratio, which can be somewhat complicated and should be calculated based on your lean body mass, activity level, gender, age, goals and other variables.

The other debate exists over whether it is better to be a vegetarian or vegan, or not––each providing plusses and negatives to the health and wellness equation. Most also agree that fat loss is where it's at, not just weight loss, that real and lasting weight-loss results don't happen overnight, and getting fit is best accomplished when you include exercise. According to Web MD, "proven weight-management strategies include a balanced diet with reduced calories with a regular exercise regimen." The master key to low body fat, vibrant health, and longevity is not found in a miracle program or product (including diet pills and potions) but a lifestyle of the proper diet and exercise regimen!

First on Blogcritics: Sci/Tech Dieting on Miracles: Quick-Fix Diet Solutions
Author: Christine Lakatos — Published: Nov 19, 2009 at 5:00 pm
More Sci/Tech articles...
www.MyDivaDiet.com

Diet Book Now on Amazon

MY DIVA DIET: Compact Version -- Sound Nutrition Made Practical is now on Amazon.com only $9.99

MY DIVA DIET brought you one of the most comprehensive diet books on the market today by incorporating a user-friendly interactive WORKBOOK format to ensure women achieve and maintain their goals for a leaner, healthier, and more functional and vibrant body-for life. MY DIVA DIET is back with the "Compact Version", where we have taken all of the core value and nutritional information (with a few minor updates) from the WORKBOOK and condensed it so that you can have the meal plans, recipes, guidelines, and special guides at your fingertips and be on your way to attaining the results you are seeking--RIGHT NOW!

Over twelve years in the making, MY DIVA DIET: A Woman’s Last Diet Book and WORKBOOK implements well‑researched nutritional principles found in many respected, leading diet programs; ones that do not offer quick‑fix solutions that are found in so‑called “fad” diets. By establishing the “Five Factors Affecting Body Fat and Health,” MY DIVA DIET addresses the root causes of why women gain excess body fat and ruin their health. Rather than another quick‑fix solution, MY DIVA DIET is a safe and effective method for achieving permanent weight loss, while improving health.

MY DIVA DIET offers HOPE not HYPE!

MY DIVA DIET: A Woman’s Last Diet Book was released in August of 2008 and has received rave reviews...

Included in MY DIVA DIET: Compact Version are five solid sections

• SECTION ONE – The Introduction
• SECTION TWO – The Analysis
• SECTION THREE – The Guidelines
• SECTION FOUR – The Menu Plan for Fat Loss
• SECTION FIVE - The Guides -- #5 includes Food Pyramids for both Reduction Maintenance as wells as a "cheat sheet" and four MY DIVA DIET Guides
  

1. MY DIVA DIET Food Preparation, Cooking and Meal Planning Guide: 52 Tips
2. MY DIVA DIET Grocery Shopping Guide Phase One–Diva Reduction
3. MY DIVA DIET Restaurant Eating Guide: 52 Tips
4. MY DIVA DIET Society Guide

About the Author
Christine Lakatos, creator of the MY DIVA DIET fat‑loss system and workbook, has been involved in the health and fitness industry since 1980, and has been a personal fitness consultant and trainer since 1989. ACE certified since 1995, she has studied scientific back training, program design, Swiss ball training, rehabilitation training, scientific core conditioning, strength training for women, maternal and infant nutrition, childhood and adolescent nutrition, and weight management for teens, plus much more.

Christine has won titles in many competitions: 1993 Ms. Fitness San Diego, 1990 Ms. Fitness USA—Top 10 finalist, 1990 Steel Rose Championship finalist, and 1989 Ms. San Luis Obispo. She has also made promotional appearances for the health & fitness industry for: Thane Fitness Co., Power Gym, KESQ TV 3 Midday Show, Muscle Mag Video, Joe Weider’s Muscle & Fitness camp (counselor), Parillo Performance, Strong & Shapely, and Ironman magazine. She was also an American Gladiators (1990) contestant.

Now in her forties and the proud mother of two daughters, Christine strives to make sure women and young girls understand that there is no quick‑
fix to fat loss, improving health, and increasing
longevity, and that dieting to lose weight is not
about deprivation. She teaches that the key to fat loss
and vibrant health is accomplished with accurate
knowledge and coupled with accountability,
courage, discipline and motivation.


Get or stay in shape for the Holidays with MY DIVA DIET
Happy Holidays!