The American Heart Association created the No-Fad Diet, and it contains quizzes, which helps dieters find out which is the best plan for them. It is a conventional low-calorie and low-fat diet.
The Basics of the No-Fad Diet
The plan is based on three concepts:
1. Think smart - Remove bad habits and change negative thinking
2. Eat well - take in fewer calories than you use
3. Move more - Add movement into your daily routine, which helps in maintaining weight loss
Recommended Foods:
- Whole-grain products
- Fat-free or low-fat dairy products
- Vegetables and fruits
- Fish, two times a week
Sample Diet Plan
Breakfast
2 slices Whole-wheat toast with 2 tsp. light margarine
1 cup sliced Strawberries with 1 tsp sugar
6 oz Fat-free, sugar-free yogurt
Morning Snack
4 Reduced-fat vanilla wafer cookies, 10 grapes
Lunch
1 Whole-wheat English muffin and 1 oz low-fat cheese
½ cup Baby carrots
Afternoon Snack
½ Banana
Dinner
1 medium Baked sweet potato with 2 tsp. light margarine
½ cup Green beans cooked in 1 tsp. olive oil
Exercise Recommendations
Moderate intensity, activity of at least 30 minutes is recommended.
Pros
- Provides dieters with a choice of three different eating plans
- Contains two weeks of sample menus and recipes
- Focuses on exercise and psychological factors for successful weight loss
- Can help dieters get out of the mentality of crash dieting, to a much better lifestyle approach to weight loss
Cons
- Contains foods that consists of trans fats, which are linked to heart disease
- The suggestion to eat less does not work for many dieters as a long-term approach to eating
- Many dieters face difficulty in managing their appetite on low-fat diets due to the bad effects on blood glucose balance
Conclusions
The AHA advises dieters not to eat trans fats, which are strongly involved in heart disease. However, meal plans contain these fats, such as wafer cookies, margarine and donuts. Many dieters face difficulty in managing their appetite on low-fat diets.
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