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GI Diet
GI stands for Glycemic Index and is the speed in witch the body brakes down food to form glucose, the body’s source of energy. This diet is meant to prevent that the blood sugar goes for a roller coaster ride after each food intake. Which happens when you eat fast carbohydrates.
When you eat carbs with high GI your blood sugar quickly goes up. When your blood sugar then drops you feel hungry again and need to eat and therefor you put on pounds. If you instead eat food with low GI you stay full and satisfied for a longer time even though you eat a smaller amount.
Fast carbohydrates has a high GI and slow carbohydrates has a low GI. In this diet you don’t exclude all carbohydrates only the ones with high GI. Your body needs carbohydrates for the immune system and your muscles needs them during your workout.
If you want to go extreme (turbo-GI) your first step is to completely exclude flour and sugar from your food. Next step is to minimize your intake of bread, cereal, porridge, rice. Pasta, potatoes and beans.
When your body has reach ketos (burning fat instead of carbohydrates) you can eat small amounts of these product again. 
A lot of the products with high GI can be switch for a similar one with low GI. For example you can switch your regular white rice for wildrice. Or you can eat a smaller amount of white rice and add some salad, carrots or broccoli for the same effect.
It’s important to eat a lot of protein, which you get from meat, poultry, fish, shellfish, cheese or egg. So your meal should consist of primarily protein, a lot of vegetables and Low GI carbohydrates. Avoid saturated fats and enjoy fruits, nuts and wholegrain.
DASH Diet
The DASH(Dietary Approaches to Stop Hypertension)-diet has it’s focus on your heart. It is promoted by the National Heart, Lung and Blood insitute. It helps with problems like high cholesterol, high blood pressure and decreases the risk of heart attack or stroke. The DASH-diet says it can lower you blood pressure in only 14 days and decrease risk of heart attack and stroke by 20%.
This is a low fat diet. You need to be careful with both unsaturated and saturated fats. As well as salt and sugar. Be sure to eat food that are rich in vitamins, minerals, antioxidants and fiber.
To lose weight you eat 1600 calories/day, to keep your weight you eat 2000 calories/day.
Portions per day if you want to lose weight:
- Whole grain products 3
- Fruits and berries 4
- Vegatables 4-5
- Dairy (fat free or low fat) 2
- Meat, Fish, poultry, egg 1
- Cooking fat 2
Portions/week
- Nuts, seeds & beans 3-4
- Sugar <5
You can also increase the effects by adding some cardio workout like jogging/running.
Atkins Diet
The Atkins-diet is a low carb diet much like LCHF, its about changing how your body handles fat. By eating fewer carbohydrates your body switches to burning fat instead of carbs. The program is divided into four phases. Where the first one is pretty aggressive and the fourth is meant to be for life. A lot of people only know about phase 1 and think that is the Atkins diet, but that’s really just a jump start. If you’re okay with a slower weight loss you can start in phase 2 and skip phase 1 all together.
Phase 1 is called induction and is meant to kick start your weight loss and switch your body from burning primarily carbohydrates in to burning primarily fat. In this phase you limit your net carbs to only 20 grams/day and 12-15 of those comes from vegetables. And eat at least 4-6 ounces of protein, up to 8 if you’re a tall guy. Drink at least 8 ounces of approved beverages (water, club soda, herb teas and low caffeinated or decaffeinated coffee and tea) every day.
You eat either 3 regular-size meals or 5 smaller meals in a day.
In this phase, flour, cornflour and alcohol is forbidden.
Primarily you stay in this phase for two weeks before you move on. But if you haven’t lost any weight or under two pounds your body hasn’t switched to burning fat and you need to stay on a bit longer.
Phase 2 is the ongoing weight loss phase. Here you introduce more carbs but is still loosing weight. You need to find your balance. How many carbs can you eat and still get positive results? You stay in this phase until you are about 10 pounds away from you goal weight.
In Phase 3 you perfect your food intake. Really look at what food you can and can not handle. In this phase your weight loss is slower. Introduce additional food slowly and see how you feel and what happens with your weight. People are very different, some can handle a higher amount of carbs, others can not. When you have reached your goal weight and stayed there for a month you move on to phase 4.
Phase 4 is called lifetime maintenance. Now you are at your goal weight and you know how to eat to stay here. So keep it up and continue to feel great.
LCHF Diet
LCHF is a Low Carb High Fat diet.
The Idea with LCHF is to go back to what the human body is meant to eat. Which do not include sugar, flour, starch and processed food. The bigger part of our food should be fat and protein.
Meat, fish, poultry, egg and butter is good for the body while sugar and food rich of starch is what makes us fat according to LCHF. All carbohydrates transforms into sugar in the stomach and have a negative affect on our blood sugar level. LCHF is about adjusting your body to get its energy from fat instead of carbohydrates.
Don’t be afraid of fat. The body needs fat to lower your insulin and up the fat burning. But you need to choose the right kind of fat. LCHF says the best fat comes from the animal kingdom. The saturated fats that so many other diets warns you about is what we as humans always been eating, the ones from meat and dairy.
That carbohydrates are the fuel that the body needs to be able to exercise is untrue according to LCHF. Consumption of fast carbs (such as: wheat, corn, oats, rice, grain, potatoes, sugar beets) results in high craving for sugarand overeating, and the surplus is stored as body fat.
LCHF recommends that you eat a very small amount of carbohydrates or non at all. The ones you do eat must be slow carbs like beans, seeds and nuts.
To say that your eating according to LCHF you can not eat more than 10% carbs. You do not count calories in/on this diet, your daily food intake should look like this: 75% fat, 20% protein, 5% carbs.
This is what you should avoid on this diet:
- Bread and biscuits
- Pasta
- Couscous and Bulgur
- Oatmeal
- cereal and Grain
- Porridge and formula
- Corn and Corn products (popcorn)
- Potatoes and potato products (chips)
- Peas, peanuts, chickpeas
- Rice
- Anything sweetened with sugar
- All margarine products
- All light products
- Anything sweetened with artificial sweetener
- Cooking oil with high omega6 (corn oil, sunflower oil)
Things you should eat sparingly of:
- Fruits and berries (choose the ones with low carbohydrates)
- Vegetables that grow under ground (carrots, root vegetables)
- Dark chocolate
It’s common to experience a few side effects in the adaption phase. This will pass and is nothing to worry about.
Common side effects are: Fatigue, perspiration, difficulty to keep focus, bad breath, taste of metal, headache, raising heart beat, constipation and leg cramps.
When you get through this you will feel full of energy and clear headed. A lot of the side effect can be subdued by drinking enough water. Leg cramps for instants is believed to happened because in the beginning you pee a lot which transports a lot of metals from you body.
Weight Watchers Diet
Weight watchers isn’t just a diet, its a way of life. It’s based on four pillars, all equally important: Eat Smarter, Helpful Habits, Get Support, Move More. A big different from other diets is that WW puts focus on the whole person and not just the diet.
But in order to loose weight they have a way to calculate how much you eat each day by counting what they call propoints. Therefor this diet doesn’t exclude either cake or restaurant food.
All food has a propoint value which is calculated from the products nutritional value. A weight watcher stays away from high energy products because they add a lot of points. Fruits and vegetables is, in most cases, valued to 0 points which means that you can eat how much you want of them.
How many points you should eat on a day depends on weight, height, sex and exercise. This will be calculated for you by a consult once you are a member.
Exercise is also calculated with a points system and if you eat more points than you are supposed to you can add more training. Ex. Walking = -2points /half hour, swimming -4points /half hour.
Besides tracking your food intake by counting points you also can attend weekly meetings and weigh-ins. Here you meet with experts and other weight watchers and share your stories and experiences to give each other motivation.
A membership costs about $20 weekly. (+Registration fee ~$18)
In order to join weight watchers you must weigh at least 5 pounds more then the minimum for your height according to BMI (Body Mass Index). If a person reaches their goal weight and stays within 2 pounds of it for six weigh-ins they become a life member and no longer has to pay any fee to attend the meetings for as long as they keep within that weight.