Get Fit Lab - For Your Health and Fitness

At Get Fit Lab, we believe there is no single way to lose weight. Most weight-loss programs work for some people; none work for everyone. Our goal is to help you find a diet best suited for you.

In general, diet plans fit into one of a number of diet types each with a different underlying theory.

Carbohydrate-Controlled

Restricting carbohydrates, generally to between 20-60 g per day, helps you maintain a stable blood sugar level which is responsible for helping the body break down fat. It is believed that by controlling the highs and lows of your body’s response to carbohydrates that it will work at peak performance and maximize weight loss.

To compensate for fewer carbohydrates, most of these types of diets increase your calories from fat and protein. And since protein helps make you feel more full than carbohydrates, people tend to eat less and consumer fewer calories. Eating fewer calories than you burn will result in weight loss.

Examples:

• South Beach Diet Plan
• Atkins Diet Plan
• Zone Diet Plan

Controlling Portion Sizes

Based on claims that large portion size is responsible for weight gain and obesity, these types of diets aim to reduce the size of your portions without feeling hungry. They use a variety of methods to educate people on how to eat less and minimize unhealthy choices. Methods include eating more slowly, reading labels and eating only until you feel full.

Examples:

• Portion Teller Diet Plan

Detox / Body Cleanse

Detoxification or cleansing aims to eliminate toxins and rid the body of accumulated harmful substances. Medical professionals argue that it is often unnecessary and unscientific. Detox is based on the theory that a healthy liver burns fat more efficiently thus aiding weight loss.

Detox diets vary widely in duration and strictness. Traditionally dieters drank only liquids from fruits and vegetables (also known as, juice fasts). These offered minimal nutrition and rapid weight loss. Newer cleanses use a restricted diet and claim to rebalance the body, purify the liver and regulate the digestive tract’s PH balance.

Examples:

• Detox Diet

Glycemic Index (GI)

GI diets believe eating low-glycemic-index foods can control insulin levels and weight. The glycemic index or GI ranks carbohydrates from 1 to 100 according to the amount it raises blood sugar levels after eating. Low-GI foods produce small, gradual rises and their slow digestion and absorption helps control appetite and delay hunger.

Studies indicate that diseases such as type 2 diabetes and coronary heart disease are related to the overall GI in people’s diet. In 1999, the World Health Organization (WHO) and Food and Agriculture Organization (FAO) recommended diets based on low-GI foods to prevent coronary heart disease, diabetes and obesity.

Examples:

• GI Diet Plan

Low-Fat

Diets contain a minimum amount of fat, often resulting in high-fibre, mainly vegetarian diets. Because high-fibre foods tend to contain fewer calories and less are needed to make you feel full, you’ll eat fewer calories. Consume fewer calories than you burn and you lose weight.

The popularity of low-fat diets can be partly attributed to studies since the 1980s which reveal the hazards of eating high-fat, high-cholesterol foods and the benefits of less saturated fat and LDL (low density lipoprotein) cholesterol foods. Low-fat, low-cholesterol diets are rich in whole grains, fresh fruits and vegetables, and legumes while limiting or excluding processed oils, dairy products, nuts, seeds and meat.

Examples:

• Full Plate Diet Plan

Quick Weight Loss

Severe calorie restricted diets aim to produce maximum weight loss over a very short period of time. Diets use a variety of methods such as a single food, calorie shifting and consuming lots of fluids. Attempts, based on different theories, are made with each diet to control food cravings and overcome hunger.

These diets should only be undertaken under medical supervision and for a short period of time. Many are not nutritionally sound diets. We have attempted to rate these diets based on this type of diet but none should ever be considered a healthy long term diet.

Examples:

• Fat Loss 4 Idiots

Low-Calorie, Liquid Meal Replacement

Based on eating very low-calorie, liquid meal replacements instead of normal meals or snacks. Most use a commercially manufactured product supplying 100 percent of the recommended daily vitamins and minerals.

Food-Combining

Based on the theory that different foods are digested in different ways and thus some foods should not be eaten together. These diets avoid the wrong food combinations and encourage the right combinations. By aiding and improving digestion, through the promotion of efficient food combinations, it is believed to help weight loss.

Metabolic Typing

Based on the theory that different genetically-based body types react differently, these diets create unique programs for each body type. Classification of body types is different depending on the system used but range from simple blood types to metabolic typing based on genetic physiological and biochemical levels.

These types of diets attempt to optimize the body’s reaction to food and nutrients for each body type. Eating the right foods, in the right proportions of proteins, fats and carbohydrates, for your type, will properly convert nutrients into energy and aid weight loss.

Weight-Loss Centers

Weight-loss programs, both commercial and non-profit, supported by advice, regular meetings and group support. Predominately regular weekly meetings hosted in your local area are used but some online programs exist.

These programs tend to be comprehensive and offer counselling, information, emotional support and accountability. Providing a range of support tools ensures these programs can help dieters overcome difficulties and motivate them to achieve their weight loss goals.

The type of diet and underlying theory will vary depending on the program. Some advocate certain prepared foods or special menus, while others educate dieters to make healthy choices.

Examples:

• Weight Watchers
• Slimming World
• eDiet (Online)

Remember to seek medical advice before starting any diet. Your doctor can advise you on the best diet plan, recommend any vitamins and supplements, monitor your progress and determine how much and what type of exercise is appropriate for you. This is especially important if you are currently on any medications or considering a very low calorie or quick weight-loss plan.