MF September 2010 fat loss meal plan recipes

Contents
  1. Which diet is best for long-term weight loss? – Harvard Health Blog – Harvard Health Publishing
  2. What DIETFITS revealed about weight loss
  3. Two different diets that are not so different after all
  4. When it comes to diet, everything old is new again
  5. What Is the Mediterranean Diet? Food List, Meal Plan, Benefits, More
  6. Olive Oil
  7. Tomatoes
  8. Salmon
  9. Walnuts
  10. Chickpeas
  11. Arugula
  12. Pomegranate
  13. Lentils
  14. Farro
  15. Greek Yogurt
  16. Healthy Eating for a Healthy Weight
  17. Eat Healthfully and Enjoy It!
  18. Do I Have to Give Up My Favorite Comfort Food?
  19. What Is the Egg Diet?
  20. 12 Diet Books That Are Actually Worth Reading
  21. 1. Weight Watchers: The Ultimate Starter's Guide to Losing Weight Rapidly the Smart Way
  22. 2. The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off
  23. 3. Wheat Belly: 10-Day Grain Detox: Reprogram Your Body for Rapid Weight Loss and Amazing Health
  24. 4. The Whole30: The 30-Day Guide to Total Health and Food Freedom
  25. 5. Daily Dash for Weight Loss: A Day-By-Day Dash Diet Weight Loss Plan
  26. 6. The Lose Your Belly Diet: Change Your Gut, Change Your Life
  27. 7. Atkins: Eat Right, Not Less: Your Guidebook for Living a Low-Carb and Low-Sugar Lifestyle
  28. 8. The Cheese Trap: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy
  29. 9. Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss
  30. 10. The Biggest Loser: 6 Weeks to a Healthier You: Lose Weight and Get Healthy for Life!
  31. 11. The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle
  32. 12. The Fast Metabolism Diet: Eat More Food and Lose More Weight

Which diet is best for long-term weight loss? – Harvard Health Blog – Harvard Health Publishing

MF September 2010 fat loss meal plan recipes

Much has been made of the recently published results of the DIETFITS (Diet Intervention Examining the Factors Interacting with Treatment Success) study. Most of the headlines emphasized the fact that the two diets involved — low-fat and low-carb — ended up having the same results across almost all end points studied, from weight loss to lowering blood sugar and cholesterol.

What’s most interesting, however, is how these two diets are similar.

The authors wanted to compare low-fat vs. low-carb diets, but they also wanted to study genetic and physical makeups that purportedly (their word) could influence how effective each type of diet will be for people.

Previous studies had suggested that a difference in a particular genetic sequence could mean that certain people will do better with a low-fat diet.

Other studies had suggested that insulin sensitivity may mean that certain people will do better with a low-carb diet.

What DIETFITS revealed about weight loss

The study began with 609 relatively healthy overweight and obese people, and 481 completed the whole year. For the first month, everyone did what they usually did.

Then, for the next eight weeks, the low-fat group reduced their total fat intake to 20 grams per day, and the low-carb group reduced their total carbohydrate intake to 20 grams per day.

These are incredibly restricted amounts, considering that there are 26 grams of carbs in the yogurt drink I’m enjoying as I write this, and 21 grams of fat in my half of the dark chocolate bar my husband and I split for dessert last night.

That kind of dietary restriction is impossible to maintain over the long term and, as this study showed, unnecessary. Participants were instructed to slowly add back fats or carbs until they reached a level they felt could be maintained for life. In addition, both groups were instructed to

People were not asked to count calories at all.

Over the course of a year, both groups attended 22 classes reinforcing these very sound principles — and all participants had access to health educators who guided them in behavioral modification strategies, such as emotional awareness, setting goals, developing self-efficacy (also known as willpower), and utilizing social support networks, all to avoid falling back into unhealthy eating patterns.

Participants in both groups also were encouraged to maintain current US government physical activity recommendations, which are “150 minutes of moderate intensity aerobic physical activity (2 hours and 30 minutes) each week.”

Two different diets that are not so different after all

Get all that? Basically, the differences between groups were minimal. Yes, the low-fat group dropped their daily fat intake and the low-carb group dropped their daily carb intake.

But both groups ended up taking in 500 to 600 calories less per day than they had before, and both lost the same average amount of weight (12 pounds) over the course of a year. Those genetic and physical makeups didn’t result in any differences either.

The only measure that was different was that the LDL (low density lipoprotein) was significantly lower in the low-fat group, and the HDL (high density lipoprotein) was significantly higher in the low-carb group.

I love this study because it examined a realistic lifestyle change rather than just a fad diet.

Both groups, after all, were labeled as healthy diets, and they were, because study investigators encouraged eating high-quality, nutritious whole foods, unlimited vegetables, and avoiding flours, sugars, bad fats, and processed foods.

Everyone was encouraged to be physically active at a level most Americans are not. And — this is a big one — everyone had access to basic behavioral counseling aimed at reducing emotional eating.

When it comes to diet, everything old is new again

This whole study could just as well be called a study of sustainable healthy lifestyle change. The results jibe very much with prior research about healthy lifestyle. The end message is the same one that we usually end with:

The best diet is the one we can maintain for life and is only one piece of a healthy lifestyle. People should aim to eat high-quality, nutritious whole foods, mostly plants (fruits and veggies), and avoid flours, sugars, trans fats, and processed foods (anything in a box).

Everyone should try to be physically active, aiming for about two and a half hours of vigorous activity per week.

For many people, a healthy lifestyle also means better stress management, and perhaps even therapy to address emotional issues that can lead to unhealthy eating patterns.

Image: vadimguzhva-iStock

Source: https://www.health.harvard.edu/blog/weight-loss-for-life-the-dietfits-study-2018040913595

What Is the Mediterranean Diet? Food List, Meal Plan, Benefits, More

MF September 2010 fat loss meal plan recipes

When you’re looking to start to follow the Mediterranean diet, you’ll rely heavily on the following foods. While this is not a calorie-counting plan, we’ve included nutrition stats for your reference:

Olive Oil

Per Tablespoon Serving 120 calories, 0 grams (g) protein, 13g fat, 2g saturated fat, 10g monounsaturated fat, 0g carbohydrate, 0g fiber, 0g sugar
Benefits
Replacing foods high in saturated fats ( butter) with plant sources high in monounsaturated fatty acids, olive oil, may help lower the risk of heart disease by 19 percent, according research — including an article published in March 2018 in the Journal of Clinical Nutrition. (7,8)

Tomatoes

Per 1 cup, Chopped Serving 32 calories, 1.5g protein, 0g fat, 7g carbohydrates, 2g fiber, 5g sugar

Benefits It packs lycopene, a powerful antioxidant that is associated with a reduced risk of some cancers, prostate and breast. Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a review published in December 2013 in the journal Annual Review of Food Science and Technology. (9,10)

Salmon

Per 3 oz Serving 133 calories, 22g protein, 5g fat, 0g carbohydrates, 0g fiber, 0g sugar

Benefits The fatty fish is a major source of omega-3 fatty acids. For good heart health, the American Heart Association recommends eating at least two fish meals per week, particularly fatty fish salmon. (11,12)

Walnuts

Per 1 oz (14 Halves) Serving 185 calories, 4g protein, 18g fat, 2g saturated fat, 3g monounsaturated fat, 13g polyunsaturated fat, 4g carbohydrate, 2g fiber, 1g sugar

Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favorably impact your gut microbiome (and thus improve digestive health), as well as lower LDL cholesterol, according to a study published in May 2018 in the Journal of Nutrition. (13,14)

Chickpeas

Per 1 Cup Serving 269 calories, 15g protein, 4g fat, 45g carbohydrate, 13g fiber, 8g sugar

Benefits The main ingredient in hummus, chickpeas pack an impressive amount of fiber (more than half of a woman’s 25 g daily quota), as well as iron, zinc, folate, and magnesium, according to a paper published in November 2014 in the journal Applied Physiology, Nutrition, and Metabolism. (15,16) The stats above are for a whole cup, but you only need ½ cup per day to reap the benefits.

Arugula

Per 1 Cup Serving 5 calories, 0.5g protein, 0g fat, 1g carbohydrate, 0g fiber, 0g sugar

Benefits Leafy greens, arugula, are eaten in abundance under this eating approach. Mediterranean- diets that include frequent (more than six times a week) consumption of leafy greens have been shown to reduce the risk of Alzheimer’s disease, according to a study published in September 2015 in the journal Alzheimer's and Dementia. (17,18)

Pomegranate

Per ½ Cup Serving (arils) 72 calories, 1.5g protein, 1g fat, 16g carbohydrates, 4g fiber, 12g sugar

Benefits: This fruit, in all its bright red glory, packs powerful polyphenols that act as an antioxidant and anti-inflammatory. It’s also been suggested that pomegranates may have anti-cancer properties, too, according to a paper published in March 2014 in the journal Advanced Biomedical Research. (19,20)

Lentils

Per ½ Cup Serving 115 calories, 9g protein, 0g fat, 20g carbohydrate, 8g fiber, 2g sugar

Benefits One small study published in April 2018 in the Journal of Nutrition suggested that swapping one-half of your serving of high-glycemic starches ( rice) with lentils helps lower blood glucose by 20 percent. (21,22)

Farro

Per ¼ Cup (Uncooked) Serving 200 calories, 7g protein. 1.5g fat, 37g carbs, 7g fiber, 0g sugar

Benefits Whole grains farro are a staple of this diet. This grain offers a stellar source of satiating fiber and protein. Eating whole grains is associated with a reduced risk of a host of disease, stroke, type 2 diabetes, heart disease, and colorectal cancer. (23,24)

Greek Yogurt

Per 7-oz Container (Low-Fat Plain) 146 calories, 20g protein, 4g fat, 2g saturated fat, 1g monounsaturated fat, 0g polyunsaturated fat, 8g carbs, 0g fiber, 7g sugar

Benefits Dairy is eaten in limited amounts, but these foods serve to supply an excellent source of calcium. Opting for low- or nonfat versions decreases the amount of saturated fat you’re consuming. (25,26)

Source: https://www.everydayhealth.com/mediterranean-diet/guide/

Healthy Eating for a Healthy Weight

MF September 2010 fat loss meal plan recipes

A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let’s begin by defining what a healthy eating plan is.

According to the Dietary Guidelines for Americans 2015–2020, a healthy eating plan:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • Stays within your daily calorie needs

Eat Healthfully and Enjoy It!

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat

  • Eat the Rainbow ― add a variety of colors to your plate. Foods dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Try adding frozen peppers, broccoli, or onions to stews and omelets to give them a quick and convenient boost of color and nutrients. Or make a red sauce using canned tomatoes (look for “low sodium” or “no salt added”), herbs, and spices.
  • Fresh, Frozen, or Canned Fruits ― don’t think just apples or bananas. All fresh, frozen, or canned fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
  • Fresh, Frozen, or Canned Vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
  • Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
  • A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

Do I Have to Give Up My Favorite Comfort Food?

No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity.

Some general tips for comfort foods:

  • Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often.
  • Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
  • Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size. For more ideas on how to cut back on calories, see Eat More Weigh Less.

With these tips, you can include almost any food in your healthy eating plan and still lose weight or maintain a healthy weight.

Source: https://www.cdc.gov/healthyweight/healthy_eating/index.html

What Is the Egg Diet?

MF September 2010 fat loss meal plan recipes
Verywell / Alexandra Shytsman

The egg diet is a weight loss program that requires you to build at least one meal each day around the traditional breakfast staple. It is a low-calorie, low-carbohydrate, high-protein plan designed to help you lose weight without losing muscle mass.

There are different versions of the egg diet, including an egg-only diet. In all variations of the plan, you'll eat three meals a day with no snacks, and only water or zero-calorie beverages.

“Eggs are little nuggets of nutrition, providing protein, choline, vitamin D, lutein and more, but the egg diet on the whole is low in carbs which can leave you hungry. Also, eating the same food over and over ( eggs for breakfast) can get boring for some, which can lead to non-compliance.”

—Kelly Plowe, MS, RD

The egg diet has been around for a while. In the 1970s, Vogue published a popular egg and wine diet. In the internet age, it seems the egg diet gained popularity in 2010 as the “egg-fest” and was born the keto diet as a way to jumpstart stalled weight loss.

Eggs are a nutritional powerhouse and provide your body with protein, fat, vitamin D, phosphorus, vitamin A, and two B-complex vitamins that your body needs to convert food into energy. Eggs are also a very good source of riboflavin, selenium, and choline.

There are about 75 calories, 5 grams of fat, 6 grams of protein, and less than 1 gram of carbohydrate in a single egg.

There are different versions of this weight loss plan, and all of them require that you eat primarily egg-based meals. These are the most popular variations:

  • 14-Day Egg Diet: If you choose this version of the diet program, you’ll consume three meals each day. Snacks and drinks with calories are not allowed. Each day, eat one meal with eggs, but other meals can be built around other sources of lean protein such as chicken or fish. To supplement the protein on your plate, you can add low carbohydrate vegetables such as broccoli or spinach. Citrus fruit is sometimes allowed. This diet is sometimes called the “Boiled Egg Diet” and requires that you eat your eggs hard-boiled, rather than poached, scrambled, or fried.
  • Egg and Grapefruit Diet: This is a variation of the 14-day Egg Diet and lasts for the same amount of time. On this version of the diet, you eat half a grapefruit at each meal with your egg or lean protein. No other fruit is allowed.
  • Egg-Only Diet: This version of the weight loss program is a mono diet. Mono diets are extreme, unhealthy weight loss programs where you eat only a single food for an extended period. Dieters on this program eat only hard-boiled eggs and water for two weeks. As you might imagine, exercise is not recommended on this plan because of the extreme fatigue that you are ly to experience.
  • “Medical” Egg Diet: This version of the egg diet requires that you eat one egg and one piece of bread, three times each day. You can also eat as many fruits and vegetables as you . Beverages allowed include water, black coffee, or other zero-calorie drinks. Eggs can be prepared any way you want as long as no calories are added. That means you can’t use butter or oil to cook your egg. Some dieters believe that this version of the egg diet is used in medical settings to reduce a patient’s weight prior to surgery, but there is no evidence to support that rumor. While some bariatric physicians put their patients on diets before surgery, it is often a liquid diet (including meal replacement shakes) and the program is supervised by a physician or other medical expert.
  • Keto Egg Diet: Ketogenic diets, also called keto diets, require that you increase your intake of fat to put your body into a state of ketosis. This version of the egg diet recommends that you eat eggs with butter and cheese to get your body to produce ketones. The most popular ratio promoted on the internet is one egg to one tablespoon of fat (cheese or butter).

Some variations of the egg diet are better for you than others, but none of them provide balanced nutrition.

Since there is no one standard egg diet, what you eat will depend on the type you follow. In general, you can expect to eat a lot of eggs, other lean proteins, vegetables, and some fruit.

Compliant Foods

  • Eggs
  • Other lean proteins, such as poultry and fish
  • Fruit, such as grapefruit and berries
  • Leafy green vegetables, such as spinach and kale
  • Non-starchy vegetables, such as broccoli, mushrooms, and peppers
  • Zero-calorie beverages, such as water, black coffee, and unsweetened tea

Non-Compliant Foods

  • Alcohol
  • Sugar
  • Refined carbohydrates, bread and pasta
  • Fried foods 
  • Sweets
  • Milk, juice, and other caloric beverages

There is no special timing or fasting required for the egg diet. However, the diet is restricted to three meals a day and no snacks.

Eggs are convenient and versatile. They are also cheap (as compared to many other protein sources) and easy to find in any market or convenience store.

  • Embrace variety on the egg diet by preparing eggs in different ways and using different vegetables or condiments to keep it interesting. There are countless ways to prepare eggs, including scrambled, poached, hard-boiled, or fried. Omelets made with a mix of vegetables, herbs, and spices can keep you from getting bored.
  • Keep hard-boiled eggs in the refrigerator to grab on the go. You can also chop the eggs and add them to your salad at lunchtime, or make an egg salad for dinner.
  • Blend whole eggs with egg whites to cut calories and saturated fat. Most of the fat in a hard-boiled egg is in the yolk, which provides about 55 calories of fat and protein. Egg whites, on the other hand, are packed with fat-free nutrition. You'll consume 4 to 5 grams of protein, 17 calories, and virtually no fat in a single large egg white. Egg whites are also a good source of leucine, an amino acid that may help you lose weight.

most fad weight loss plans, the egg diet has some benefits and drawbacks.

Pros

  • Quick weight loss
  • Eggs are a nutrient dense food

Cons

  • Lack of energy
  • Digestive issues
  • May raise cholesterol levels
  • Crash diets lead to rebound weight gain

Eggs are a nutrient-dense food and provide a good deal of protein, fat, vitamins, and minerals for about 75 calories per egg.

Some websites and videos claim that you can lose 20 to 25 pounds on the 14-day egg diet. However, these claims aren’t any scientific study or hard evidence.

While the egg diet may promote quick weight-loss for some people, it is not a healthy, long-term eating plan.

Despite the promise of a quick weight loss, the egg diet does have some drawbacks: 

  • Lack of carbs equals lack of energy: As a high-protein and low-carbohydrate diet, many people experience fatigue and a lack of energy, similar to other low-carb plans. 
  • Eggs can make you gassy:Many people on the egg diet experience gas, constipation, nausea, and bad breath, which are all common side-effects of a high-protein diet. You can combat help digestive issues by including more fiber from vegetables in your diet and drinking more water.
  • High cholesterol foods may lead to heart disease: Eggs are a high cholesterol food, which has been linked to increased blood cholesterol levels and heart disease. However, the current research calls this into question. According to a 2017 review article published in the journal Nutrition, the link between eggs and heart disease may be unfounded. Another 2017 review in the Canadian Journal of Diabetes reports consumption of six to 12 eggs per week did not impact total cholesterol, LDL cholesterol, triglycerides, fasting glucose, insulin, or C-reactive protein levels—all markers of heart disease. If you are at risk for heart disease, talk to your doctor before starting the egg diet. 
  • Short-term weight loss is difficult to sustain: most diets that promise rapid weight loss over a short period of time, the egg diet is not sustainable and pounds lost are ly to be regained. Since you don’t learn any healthy eating habits on this program ( portion control, balanced meal planning, or mindful eating), you are ly to return to the food habits that caused weight gain in the first place.
  • The egg diet is too restrictive:While you might be able to white-knuckle your way through two weeks of eating just one food (or only a small number of foods), the hunger and discomfort you are ly to feel may be overwhelming. Many dieters end up bingeing on junk food or just quitting the diet completely.

Even though eggs are full of healthy nutrients, your body needs more than the nutrients in eggs to function properly. For example, fiber boosts healthy digestion and you’re not ly to get the fiber you need when you’re on this program.

When we consume a wide variety of nutritious foods, it helps us maintain good health and the proper weight. Most versions of the egg diet are not well rounded enough to provide your body with the energy it needs to function properly.

If you were to follow the egg diet perfectly, you would probably shed a few pounds, potentially up to five pounds in a week and a few more the following week. But the weight you'd lose would be primarily water weight, not fat, and that's an important drawback to keep in mind.

While the egg diet may provide rapid weight loss to help you reach a short term goal, it is not healthy or sustainable in the long run.

The U.S. Department of Agriculture (USDA) dietary guidelines include recommendations and tips for a healthy, balanced diet. The following nutrient-dense foods are recommended as part of a healthy diet:

  • Vegetables and dark, leafy greens (kale, spinach, broccoli, Swiss chard, green beans) 
  • Fruits (apples, berries, melon)
  • Grains (quinoa, brown rice, oats)
  • Lean meats (chicken breast, fish, turkey breast)
  • Beans and legumes (all beans, lentils, peas)
  • Nuts and seeds (walnuts, almonds, sunflower seeds)
  • Dairy (reduced fat milk, cheese, yogurt) 
  • Oils (olive oil, avocado oil) 

The egg diet does not provide well-rounded nutrition and does not meet the USDA guidelines. It is not considered a healthy, long-term diet.

Use this weight-loss calculator to find a more suitable diet plan for your needs.

Much the egg diet, these other fad diets limit the menu to specific foods. While each plan promises you’ll drop pounds quickly, they are unly to provide long-term, sustained weight loss.

  • Cabbage Soup Diet:The main focus of the cabbage soup diet is a homemade soup that is eaten several times a day. The diet also includes other foods that can be eaten on specific days.
  • Juice Cleanse:A three-day fast, the juice cleanserecommends drinking raw, organic juice made from fruits and vegetables several times a day. Food, other than that which is juiced, is not allowed.
  • Grapefruit Diet: Another diet with a promise of quick weight loss, the grapefruit diet is a 10-day plan that encourages eating grapefruit or drinking grapefruit juice with every meal.
  • The 3-Day Military Diet: This plan provides a specific list of foods to eat on certain days, including things two hotdogs without buns, five saltine crackers, and a cup of vanilla ice cream. Despite the name, the diet isn’t limited to three days or associated with the military. You eat specific foods for three days, with calories restricted to 1,500 a day on the four “off” days. 
  • The M-Plan:On this diet, the M stands for mushroom, and you replace one meal a day for two weeks with a low-fat or fat-free mushroom-based dish. It doesn’t otherwise limit calories or other food groups, but swapping out meat for mushrooms reduces daily caloric intake to help you lose weight. 

Remember that the fad diets you see on the internet are usually not solid nutritional research. Instead of turning to a fad diet, seek out personalized weight loss advice from credentialed experts in the health field. Meet with a registered dietitian or talk to your doctor to make sure your weight loss plan is successful and provides long-term results that keep you fit and healthy.

Source: https://www.verywellfit.com/is-the-egg-diet-healthy-4157909

12 Diet Books That Are Actually Worth Reading

MF September 2010 fat loss meal plan recipes

When it comes to healthy eating books, there's no shortage of options. Log on to Amazon or-gasp-head to a bookstore, and it seems every celebrity, nutritionist, doctor, and trainer has *the* answer to slimming down. So how can you tell which diet books are legit and which are just hype? Start here-these are the best weight loss books for people who want results.

1. Weight Watchers: The Ultimate Starter's Guide to Losing Weight Rapidly the Smart Way

By Oliver Sweet, CreateSpace Independent Publishing Platform (2017)

Diet philosophy: Everything in moderation

Best suited for: Someone who loves tracking their every move (and bite)

Why it's worth a read: The famous diet has a legion of fans-including Oprah and Jennifer Hudson-but that's not why it earned the top spot for weight loss diets on the 2017 U.S. News & World Report's Best Diet Rankings. Rather, it's because the plan really works.

A meta-analysis of 2,400 studies found that Weight Watchers was one of the only programs where the average participant lost more weight after one year than dieters who were doing it on their own or finding advice from other sources.

This healthy food book comes with a brief history of the program, recipes, and advice from a Weight Watchers member of 10+ years.

Buy It Now

2. The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off

By Barbara Rolls, Ph.D., and Mindy Hermann, William Morrow Cookbooks (2013)

Diet philosophy: Yes, you really can eat food and lose weight

Best suited for: People who hate feeling hangry

Why it's worth a read: The whole point of the Volumetrics diet-which was ranked the second-best diet for weight loss in the U.S. News & World Report's Best Diet Rankings-is to eat the same amount of food as you usually do, just with fewer calories.

No, that doesn't require ~magic~. It just means eating less energy-dense foods (AKA foods with fewer calories per gram), fruits and veggies.

The New York Times best-selling book features tons of tools and recipes to help you drop pounds without feeling you're depriving yourself.

Buy It Now

3. Wheat Belly: 10-Day Grain Detox: Reprogram Your Body for Rapid Weight Loss and Amazing Health

By William David, M.D., Rodale Books (2015)

Diet philosophy: Unhealthy carbs are a major cause of obesity

Best suited for: Those who think their carb addiction has gone too far

Why it's worth a read: Anyone struggling to pass the bread basket will appreciate cardiologist William Davis's 10-day wheat detox, which he created after his original Wheat Belly book became a New York Times best-seller.

During those 10 days, the program follows recipes that wean you off of unhealthy wheat and grains ASAP, while simultaneously teaching you how to recognize withdrawal symptoms (because pretzel addiction is real!) and how to avoid common diet saboteurs.

Buy It Now

4. The Whole30: The 30-Day Guide to Total Health and Food Freedom

By Melissa Hartwig and Dallas Hartwig, Houghton Mifflin Harcourt (2015)

Diet philosophy: Press the reset button on your entire diet to help you find out exactly which foods are causing health issues

Best suited for: Someone who's able to stick to a strict, month-long diet program

Why it's worth a read: Surely you've heard of Whole30 by now? This restrictive diet plan requires you to nix all sugar, alcohol, grains, legumes, soy, and dairy for 30 days.

If that sounds impossible to do solo, founders' Melissa and Dallas Hartwig's book provides a step-by-step plan that basically holds your hand through the process.

Its regular appearance on the New York Times best-seller list solidifies its status as one of the best healthy eating books out there.

Buy It Now

5. Daily Dash for Weight Loss: A Day-By-Day Dash Diet Weight Loss Plan

By Rockridge Press (2014)

Diet philosophy: To lose weight, eat more nutritionally dense foods

Best suited for: People who can't handle restrictive diets

Why it's worth a read: DASH-or Dietary Approaches to Stop Hypertension-has been named the best overall diet in the U.S. News & World Report's Best Diet Rankings for seven years in a row.

This healthy eating plan was originally designed to help lower blood pressure, but followers found it significantly contributed to weight loss as well. (Here are 5 Ways to Lower Your Blood Pressure Naturally.) There are no wild restrictions here-just a call for more fruits and veggies, lean meats, mostly whole grains, and heart-healthy fats.

The recipes, a 28-day meal plan, and lots of scientific backup in this book make it pretty easy to convert to the DASH diet if that's your jam.

Buy It Now

6. The Lose Your Belly Diet: Change Your Gut, Change Your Life

By Travis Stork, Ghost Mountain Books (2014)

Diet philosophy: The key to weight loss is having a healthy gut

Best suited for: Dieters with constant bloating and digestion issues

Why it's worth a read: Gut health plays a crucial role in weight management, and The Doctors' Dr.

Travis Stork dives deep into the science that explains why a microbiome-friendly diet can help you lose weight, stop bloating, regulate your digestion, and feel more energetic. (Check out these 5 Good-Bacteria Foods You Need for a Healthy Gut.

) His meal planner book is full of daily diet recommendations and recipes, so it's really no surprise that it's been on the New York Times bestseller list all year.

Buy It Now

7. Atkins: Eat Right, Not Less: Your Guidebook for Living a Low-Carb and Low-Sugar Lifestyle

By Colette Heimowitz, Touchstone (2017)

Diet philosophy: Eat high-fat, low-carb meals

Best suited for: People who don't have a problem giving up carbs

Why it's worth a read: Don't scoff at the Atkins Diet just because Kim Kardashian swore by it to get back to her pre-baby weight.

Science says that people who followed high-fat, low-carb plans Atkins lost more weight after six and 12 months than people who received their nutrition advice from an expert.

While Atkins is still about cutting your carb and sugar intake, this new guide focuses on helping you make all-around healthy decisions-and it's packed with the healthy recipes, meal plan strategies, and goal-setting tips to get you there.

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8. The Cheese Trap: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy

By Neal D. Barnard, Grand Central Life & Style (2017)

Diet philosophy: Cheese is as addictive to heroin

Best suited for: Those who OD on dairy on a regular basis

Why it's worth a read: If cheese is your weakness, this nutrition book is your bible. Dr. Neal Barnard's book made headlines with his attention-grabbing claim that cheese is as addictive as heroin, and it delivers a realistic program to help people curb their cravings.

Barnard spends the majority of the book explaining why he calls cheese “dairy crack,” and how-thanks to the fact that it's loaded with calories, sodium, and saturated fat-it can contribute to problems blood pressure and arthritis.

(Did You Know Insomnia Can Make Your Blood Pressure Skyrocket?) You don't need to cut cheese from your diet entirely (dairy does have health benefits), but Barnard's book provides tips-and recipes-you may need to keep from overindulging.

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9. Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss

By Joel Fuhrman, Little, Brown and Company (2011)

Diet philosophy: Eating unhealthy foods can lead to bad eating habits

Best suited for: People who constantly give in to their cravings

Why it's worth a read: A regular Amazon best-seller, this healthy eating book outlines Dr. Joel Fuhrman's six-week weight loss plan and the principles behind it.

It investigates the idea of “toxic hunger” and how your cravings can condition your body to overeat, then walks you through ways to leave those food addictions behind by eating more nutrient-dense foods that fill you up on fewer calories. (Check out these 5 Signs You're Addicted to Food.)

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10. The Biggest Loser: 6 Weeks to a Healthier You: Lose Weight and Get Healthy for Life!

By Cheryl Forberg ,‎ Melissa Roberson, Lisa Wheeler, and‎ The Biggest Loser Experts and Cast, Rodale Books (2010)

Diet philosophy: Get 45 percent of your calories from carbohydrates, 30 percent from lean proteins, and 25 percent from healthy fats

Best suited for: Dieters who aren't afraid of serious commitment

Why it's worth a read: Believe it or not, the diet based off the TV show tied for the top spot on the U.S. News & World Report's Best Diet Rankings for Best Diets for Weight Loss.

The report found that the specific combo of restrictive eating and exercise will definitely help you lose weight in six weeks (but did note that to keep the weight off, you have to stick with the plan).

You'll get recipes, medical, and nutrition advice, plus six weeks of workouts in this book-not to mention plenty of motivation to keep going after that month and a half is up.

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11. The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle

By Amy Ramos, Rockridge Press (2016)

Diet philosophy: If you change your body's energy source, you'll lose more weight

Best suited for: People who are fine with sacrificing a little protein

Why it's worth a read: The trendy ketogenic diet, founded by a doctor at the Mayo Clinic, is a high-fat, low-carb diet à la Atkins, but it limits your protein intake.

Consuming a diet made up of 80 to 90 percent fats, and the remainder consisting of carbs and protein, forces your body to burn fats instead of carbs-that, in turn, can result in more weight loss, according to a study published in the journal Behavioral Pharmacology.

Ready to give it a go? This diet book is a one-stop guide to going “keto,” with easy-to-understand explanations of the ketogenic principles and a 14-day meal plan that gets you started.

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12. The Fast Metabolism Diet: Eat More Food and Lose More Weight

By Haylie Pomroy, Harmony Books (2016)

Diet philosophy: Being strategic about what you eat and when you eat it can make your body more efficient at shedding extra weight

Best suited for: People who hate calorie counting and don't want to cut out any food groups

Why it's worth a read: You don't have to be a nutritionist to know that a faster metabolism equals more weight loss. But revving your calorie-burning engine is often easier said than done.

This four-week diet book helps you get there, as the plan calls for three meals and at least two snacks a day (yay!), includes recipes, and allows you to eat from all the different food groups throughout the week.

Author Haylie Pomroy claims that the method will jumpstart your metabolism and help you see improvements in your energy, sleep, and stress levels. Who wants to say no to that? (Here are 11 More Ways to Spikes Your Metabolism.)

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Source: https://www.shape.com/weight-loss/management/5-must-have-diet-books