Free Preview - Chapter 1 - Basics of Dieting - Why Diets Tend Not to Work

The reason why most diets tend not to work for very long is because they are not sustainable. A person gains weight because he or she consumes more calories per day than needed. The diet creates a temporary deficit. When the diet ends, the person goes back to normal eating and the weight comes back.

Let's look at an example. Say that you weigh 150 pounds. That means that you burn 1,800 calories per day in a resting state. Let's also imagine that in the course of a day you burn 200 more calories living your life - walking up and down steps, carrying in the groceries and so on. Your calorie needs then are, on average, 2,000 calories per day. Now let's further imagine that, on average, you consume 2,050 calories per day. On a daily basis your body is taking in, and therefore storing, 50 calories more than it needs. So every 70 days (3,500 calories in a pound / 50 calories each day = 70 days) you gain 1 pound (0.45 kg). If that "50 extra calories per day" trend continues, then over the course of a year you would gain 5 pounds. This, by the way, is the pattern for many developed countries. If you over-consume by just a few calories per day, over time you will gain weight. Keep in mind that just one Oreo-type cookie contains 50 calories, so over-consuming is incredibly easy.

Now, you go on a diet - the amazing "Get Slim Miracle Diet." On this diet, you consume nothing but 2 cups of brown rice and a can of Vienna sausages, along with all the onions you care to eat, every day. You start this diet and you are consuming only 1,000 calories per day. You also start jogging 2 miles a day. That means that, on a typical day, you are consuming 1,200 calories less than you need. Over the course of three days (3,500 calories in a pound / 1,200 calories each day = approximately 3 days), you will lose 1 pound of weight. You keep on this diet for two months and lose 20 pounds.

The day you go off this diet, what is going to happen? First, you are probably going to eat a lot more than normal because you have been eating nothing but rice and Vienna sausages for two months! Then you will settle into your "normal eating pattern" that you had before the diet. And eventually all of the weight comes back.

This is why diets don't work for most people. You do lose weight, but then go off the diet and gain it back. What is needed instead is a sustainable diet - a food consumption and exercise plan - that lets you live a normal life and eat normal foods in a normal way.

*FREE PREVIEW* Chapter 1 - Basics of Dieting
Introduction
Your Body's Efficiency
Taking Calories In
Sample Menu
The Idea Behind Dieting
Why Diets Tend Not to Work
Building a Sustainable Diet
Cutting Calories
Fitting in Exercise
Weight Loss Myths
Chapter 2 - Understanding Calorie
Introduction
What is a Calorie?
What Calories Do
Basal Metabolic Rate
Your Caloric Needs
Calories, Fat and Exercise
Chapter 3 - Food
Introduction
Proteins
Fats
Vitamins
Minerals
Water
Fibers
I'm Starving...
Chapter 4 - Fat & Fat Cells
Introduction
What is Fat?
Saturated vs. Unsaturated
Fat and Health
Essential Fatty Acids
So What Should I Eat?
Fat Cells
Where's the Fat?
How Fat Enters Your Body
How Fat is Stored in Your Body
Hormones That Act Opposite to Insulin
How Your Body Breaks Down Fat
Brown Fat: Making Heat
Losing Weight and Losing Fat
Chapter 5 - The Atkins Diet
Introduction
What is Low-Carbohydrate Dieting?
The Four Phases of Atkins
The Foods You Can Eat
How Atkins Causes Weight Loss
Benefits and Drawbacks
The Experts Weigh In
Glossary of Atkins Terms
 

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