When you go on a diet, how do you feel? Are you happy and energized, or cranky and starving? Many diets, especially fad diets, require a drastic reduction in food intake, and that’s one of the biggest reason people cheat. And as we all know, cheating on a diet leads to failure.

A diet that leaves us feeling full while cutting fat and calories might seem like a pipe dream, but according to nutritionist Barbara Rolls, it’s not. By eating foods with a low calorie density, we can feel satiated without adding pounds. This is the idea behind the Volumetrics eating plan.

Rolls literally wrote the book on Volumetrics. As director of the Laboratory for the Study of Human Ingestive Behavior at Penn State, she has done extensive research on eating habits. Her first book, The Volumetrics Weight-Control Plan, was published in 2002. She followed it up in 2007 with The Volumetrics Eating Plan, which includes more recipes.

What Is Calorie Density?

The Volumetrics approach to weight loss relies on the concept of calorie density. Just as it sounds, calorie density represents the number of calories in a given volume of food. For example, consider a cookie and a slice of apple, both of which weigh the same amount. The cookie has more calories than the apple slice, therefore it has a greater calorie density.

The least calorie dense foods have a high water content. Since water contains no calories, the calorie content of such foods is less than the same amount of a food that is made up primarily of oil. Yet both foods are similarly filling.

Fruits and vegetables are among the least calorie-dense foods because they are usually 80 to 95 percent water. Other foods with a low calorie density include broth, skim milk and vegetable soup. Foods that are dense in calories include nuts, chocolate, chips and butter.

The concept of calorie density is also applied to cooking. Egg whites are substituted for whole eggs, applesauce is used in place of oil, and skim milk is used instead of whole milk. Such substitutions make it possible to enjoy many of our old favorites without eating as many calories.

The Volumetrics Eating Plan includes listings of the energy density of many popular foods, as well as a formula for calculating the calorie density of any food. It also provides guidance on increasing physical activity. Rolls also suggests that dieters keep a record of the foods they eat and the physical activities they participate in so that they may identify problem areas.

Volumetrics is reported to have a high success rate, and it is reasonably easy to follow. It is also less restrictive than most diets, allowing even calorie-dense foods in small amounts. Those who attribute their diet failures to constant hunger will find that the Volumetrics Eating Plan is a welcome change of pace.

Losing weight is something that lots of people want to do, but comparatively few are successful at it. Sometimes we can’t seem to muster the willpower to stick to a diet. Others, we stick with a diet and may even lose weight, only to go back to our old habits and end up right back where we started. Why is losing weight and keeping it off so hard?

All too often, difficulties in losing weight are largely psychological. Despite our best intentions, we fall into patterns that keep us overweight because we do not have the right attitudes toward food. When this is the problem, diets, exercise and supplements are at best a temporary fix. In order to be successful, we must alter the way we think about food and eating.

This is the principle behind the Structure House Weight Loss Plan. More than just a diet, the Structure House plan takes a holistic approach to weight loss. It combines a sensible eating plan and exercise regimen with an analysis of the emotional reasons that we overeat or eat the wrong kinds of foods.

The Structure House Weight Loss Plan gets its name from a weight loss facility in Durham, North Carolina. In business since 1977, Structure House has helped tens of thousands of people lose weight with its residential program. Unlike the familiar spa-type program, however, Structure House offers classes, therapy and medical treatment as well as exercise facilities and diet planning. Participants may attend for 1 to 4 weeks.

The Structure House facility serves up to seventy participants per week on its 21-acre campus. It is staffed with a team of doctors and professionals and headed by Dr. Gerard J. Musante. The residential program has been applauded by leagues of doctors and nutritionists for its sensible approach.

The Book

The Structure House Weight Loss Plan book discusses the triggers behind problem eating and how to better cope with them. It offers advice to prevent overeating in specific situations. Instead of prescribing a strict diet, it teaches readers how to take control of their eating habits so that they may make better choices on their own.

While not nearly as comprehensive as the residential program, the book has received accolades from experts. Health Magazine named the Structure House Weight Loss Plan America’s healthiest diet, citing its emphasis on exercise, emotional factors and good nutrition.

For those who have struggled with weight loss for many years, a residential program is often the best answer. Unfortunately, such programs are very expensive and require participants to take time off of work, so they are out of reach for many. The Structure House Weight Loss Plan book packs a great deal of the information offered in the residential program into a few hundred pages. If you’re serious about losing weight, this book could give you the tools you need to succeed.

A common complaint about diets is that they’re just too complicated. Some diets forbid a long list of foods, others only allow a short list, and many require counting of every single calorie. It’s no wonder that people find them so hard to stick to.

For those of us who are tired of diets that leave us scratching our heads, there’s the Step Diet. It is based on a very simple principle: the more steps one takes in a day, the more calories he burns. By walking 10,000 steps each day, we can lose weight without a great deal of effort.

The rules of the Step Diet are laid out in a book of the same name by James O. Hill, Ph.D. Readers are asked to increase their daily number of steps by five hundred each week for 12 weeks. It even comes with a pedometer. The steps taken each day, at-rest calories burned and activity calories burned are converted into “MegaSteps,” and the dieter must work toward a daily goal of these MegaSteps.

The Step Diet is great for those who enjoy walking or can’t find the time to do other types of exercise, but is also flexible for those who prefer different activities. The book provides conversion charts for a number of activities, so they may be substituted for a certain number of steps.

Although it’s called a diet, the Step Diet really doesn’t require a great deal of change in what we eat. It simply recommends that we cut our food intake by 25 percent. This way we can eat the foods we love and still lose weight.

Cutting food intake by 25 percent could be achieved by counting calories, but if you use the simple rules of thumb provided in The Step Diet, that won’t be necessary. Instead, you prepare the food and put it on your plate as usual, but stop eating when one-quarter of it is left on your plate. At buffets, dieters are encouraged to never eat a portion larger than their fists.

In addition to eating less at each meal and becoming more active, most dieters need to address problems with their eating habits. This is addressed during the first week of the Step Diet program. In order to be successful, the dieter must become aware of problem areas and eat mindfully to avoid them.

The Step Diet even allows for a little splurging. If you burn extra calories on a given day, you are allowed to treat yourself to food that has the same number of calories. Since there are no forbidden foods, you can eat brownies, ice cream or anything else you like as long as you work it off.

If you hate diets, the Step Diet could be the weight loss plan you’ve been dreaming of. It’s one of the simplest diets out there, and it doesn’t require you to slave away at the gym. By making minor modifications to your diet and working more steps into your day, you can be well on your way to a slimmer and healthier body.

Weight loss and fitness businesses have been booming for decades, and there’s no sign of them slowing down. There are books, magazines and DVDs dedicated to diet and exercise. There are support programs such as Weight Watchers and Jenny Craig. And online, there are lots of sites that dieters can join for a fee to help them in their quest to lose weight.

For a long time, those who needed personalized guidance to get fit but could not afford to pay for it were out of luck. Then along came SparkPeople.com. SparkPeople is a 100% free online program that offers features that rival those of expensive weight loss websites. Named the Best Health Website by Business Week in 2006, 2007 and 2008, SparkPeople is one of the most visited diet websites in the world.

SparkPeople.com began in 2001 as a goal setting website. But when the owners realized that the majority of members’ goals were related to nutrition and fitness, they switched the site’s focus. Premium tools were added, and SparkPeople became a subscription site. But in 2005, a decision was made to offer all of the tools and resources for free.

How SparkPeople Works

When a new user signs up, he is asked to declare his goals. His body mass index (BMI) is calculated, and assistance is provided in setting a safe and attainable goal to lose a certain amount of weight in a certain time frame. Next, the user sets his “Fast Break” goals, which consist of small changes toward a healthier lifestyle.

Users may create a personalized “SparkPage”and join “SparkTeams” geared toward different interests and goals. They have access to a message board where they can interact with other members and get support. And they gain access to a many tools that can help them lose weight. These include:

Nutrition Tracker – With this tool, members can plan their meals and check the calories and nutritional value of the foods they eat. They are alloted a certain number of calories, carbs, fat and protein each day, and as foods are added, their values are subtracted, showing how much more may be consumed.
Fitness Tracker – This tool assists members in building a fitness plan. A plan is automatically generated according to each member’s needs, but it can be altered if desired.
Weigh-In – This tool helps members keep track of progress by recording weight and measurements.
Blog and articles – SparkPeople features a motivational blog and thousands of articles about weight loss and fitness.

The SparkPeople website supports itself with an online fitness store. Items available include fitness equipment, DVDs and apparel. But unlike many programs, SparkPeople does not require members to purchase anything.

SparkPeople provides all of the tools one needs to lose weight and work toward a healthier lifestyle. Everything is available online, and you can’t beat the price. If you’re on a tight budget or just unwilling to pay for access to diet and fitness plans, there’s no risk in giving SparkPeople a try.

When you think of a diet, do you see visions of plain rice cakes and steamed cabbage? For those of us who love the taste of good food, the idea of going on a diet may make us cringe. So when a diet comes along that emphasizes enjoying food, it’s almost certain to be a hit.

One such diet is the Sonoma Diet. Conceived by Connie Guttersen, who is a registered dietician, the diet takes its name from California’s Sonoma Valley. Sonoma Valley is well known for its wine industry and Mediterranean style. Similarly, the Sonoma Diet has a distinct Mediterranean flavor and allows the consumption of wine.

Concepts of the Sonoma Diet

At the core of the Sonoma Diet are ten so-called “power foods.” These foods are used heavily in the diet due to their superior nutritional value. They are:

* Almonds – These tasty nuts are a good source of protein and heart-healthy fats.
* Bell peppers – Bell peppers are low in calories, but high in vitamins and flavor.
* Blueberries – Included on many lists of the most nutritious foods, blueberries contain high levels of antioxidants.
* Broccoli – This vegetable is high in vitamin C and calcium.
* Grapes – Grapes are loaded with phytonutrients, both in fruit and wine form.
* Extra-virgin olive oil – Unlike most oils, this oil has lots of antioxidants and may lower cholesterol.
* Spinach – This is another low-calorie food that is packed with vitamins and minerals.
* Strawberries – The strawberry, a favorite fruit to eat raw, contains lots of antioxidants and is quite filling.
* Tomatoes – Is always a popular food and also high in nutritional value.
* Whole grains – Whole grains give us energy and raise metabolism.

The Sonoma Diet is divided into three phases. The first phase is the most restrictive, but only lasts 10 days. The second phase increases calorie intake by 200-300 calories and allows more foods. The third phase is the maintenance phase, and is intended to be followed for life.

Unlike most diets, the Sonoma Diet does not encourage counting calories. Instead, dieters are required to control portion sizes. Breakfast is limited to the amount of food that will fit in a 7-inch bowl or plate, while lunch and dinner are served on a 9-inch plate.

Advantages and Disadvantages

The Sonoma Diet encourages the consumption of flavorful foods, something that many diets fail to do. It is also high in nutritional value, incorporating many healthy raw foods. In addition to the Sonoma Diet book, dieters can also take advantage of an online meal planner and community.

Critics say that the Sonoma Diet is too low on calories for the average dieter. There are also a number of forbidden foods and little flexibility. Although the Sonoma Diet is not purported to be a low-carb diet, it does not contain very many carbs, particularly in the first phase.

The Sonoma Diet offers something different for dieters who are not impressed with standard diet foods. The method of portion control is easy to understand, and the emphasis is on the foods you can eat rather than the ones you can’t. If you enjoy cooking and eating flavorful foods, this might be the diet for you.

It’s much more difficult to eat healthy today than it was in ancient times. Eating processed foods has become a way of life in modern times, and this has had a profound effect on people’s health. But a growing number of health-conscious individuals are choosing to go back to the basics.

Eating only raw foods might seem impossible, but the practice has become surprisingly popular. Many nutritionists have bucked the conventional belief that humans need to consume cooked meats and pasteurized dairy products to get the nutrition they need. They have written books about eating raw and developed raw food eating plans, and many of those who want to lose weight or improve their health have taken heed.

Raw food diets are strictly limited in the foods one may eat, but they rarely place restrictions on portions. Since foods that do not need to be cooked are usually naturally low in fat and contain only natural sugars, there is little need to limit their intake. Those with certain health problems such as diabetes, however, may need to pay closer attention to the calorie content and nutritional value of raw foods.

Nutrition in the Raw Food Diet

The primary components of a raw food diet are fruits, vegetables, nuts and seeds. Fruits and vegetables are loaded with fiber, vitamins and minerals, and nuts and seeds provide the protein and fatty acids our bodies need. Still, many nutritionists are concerned about adequate intake of calcium and protein on a raw food diet.

It is possible to get sufficient protein and calcium with only raw foods if you eat enough of foods that contain these nutrients. If you can’t do that, you’ll either need to get them some other way. Supplements are an option for those who are adamant about eating only raw foods. But being on a raw food diet doesn’t necessarily mean that you can’t eat anything that is cooked.

It’s Not All or Nothing

There’s no doubt that a 100 percent raw food diet is hard for most people to stick with. For this reason, and because it’s easier to get all of the nutrition one needs from a less restrictive diet, most people do not limit themselves to only raw foods. Many raw food plans allow for some consumption of cooked foods, and in some cases they may make up as much as half of a person’s diet.

When starting out on a raw food diet, people often commit to eating half raw and half cooked foods. They may aim to increase the percentage of raw food once they become accustomed to that, and continue until they reach 100 percent. But often, dieters who are going raw for health reasons allow themselves at least 20 percent cooked foods.

Eating raw is an intimidating proposition for many, but it does have numerous benefits. It can greatly improve overall health, and for those who want to lose weight, it can help shed pounds quickly. Many report increased energy when eating only raw foods as well. Such a diet requires a great deal of willpower, but loyalists proclaim that it is well worth the effort.

Many diet plans all but eliminate fat from the diet. It makes sense, because most people who want to lose weight want to lose it in the form of fat. But a diet that is extremely low in fat can be hard to stick to, and it often leaves us feeling hungry. Besides, there are certain types of fat that are good for us.

Did you know that there’s even a kind of fat that can actually help us lose belly fat? Monounsaturated fat can help reduce bad cholesterol and lower the risk of heart attack and stroke, and it helps us feel full faster. This kind of fat is a cornerstone of the Flat Belly Diet.

Written by Liz Vaccariello and Cynthia Sass, MPH, RD of Prevention magazine, The Flat Belly Diet features Mediterranean-style fare. Each meal includes a source of monounsaturated fat. Foods that contain these beneficial fats include olives and olive oil, avocados, nuts, seeds, dark chocolate and soybeans. The diet has been praised by dietitians and featured on the Rachael Ray Show.

How It Works

The Flat Belly Diet begins with a 1,200 to 1,400 calorie jump start plan. During this initial period, dieters are instructed to drink 2 liters of “sassy water” each day. The water contains spices, herbs, citrus and cucumber, and is used to increase energy and reduce bloating and constipation.

After the jump start period, dieters start eating four 400-calorie meals a day. Instead of counting calories and fat grams, dieters choose from a list of breakfast, lunch, dinner and snack items. The book also contains dozens of recipes with complete nutrition information. There are options that work with virtually any dietary need, from vegetarianism to lactose intolerance.

Exercise is optional on the Flat Belly Diet, but it is strongly encouraged. The book includes a 28-day workout plan, walking plan and detailed diagrams of exercises. Working out will bring quicker and more noticeable results and improve overall health.

In addition to the book, there is an online membership program that dieters can take advantage of. Features include customized meal plans, food logs and progress tracking. Members can participate in social applications such as message boards and video diaries, and they have the opportunity to ask program coaches any questions they may have.

The Flat Belly Diet can produce quick initial weight loss while still providing plenty of nutrition. The monounsaturated fats included in each meal satisfy hunger and allow for tasty food options. But portion control is very important in this diet, and dieters must realize that after initial loss of water weight, progress will be significantly slower.

If you want to lose belly fat but are not willing to completely give up dietary fat, the Flat Belly Diet might be worth a look. It’s easy to follow, and most dieters find it easy to stick with.

Dieting is hard. Some diets are just so restrictive that they set us up for failure. Others are more reasonable, but making the lifestyle changes that are necessary to lose weight is no small task. We need lots of support to keep us motivated and see us through the tough times if we are to succeed.

Many weight loss programs are designed around this concept. Programs such as Weight Watchers and Jenny Craig organize weekly meetings where members can weigh in, socialize and get advice and support. But aside from those meetings, they are usually on their own. The F.A.S.T. Diet was designed to eliminate this problem.

Tony Dean came up with the idea for the F.A.S.T. Diet when he became determined to help his own family get into shape. He organized the family into two-person teams, and teammates provided support and accountability to one another. He developed nutrition and exercise plans based on each individual’s needs and arranged for personal trainers. Within a year, the family had lost a total of 500 pounds. Dean realized that he was onto something, so he wrote a book and started helping other groups set up similar programs.

How It Works

The diet and exercise plans in the F.A.S.T. Diet are not particularly unique. They involve tailoring calorie and nutritional needs to each participant and designing a workout routine that can be built upon each day. Dieters are asked to record everything they eat and drink, as well as their exercise numbers. This helps hold them accountable and assists in identifying problems that could hinder weight loss.

The diet component of the plan takes a rather old-school approach. Participants must calculate their basal metabolic rate (BMR) to figure out how many calories they must limit themselves to each day. They are also given a number of fat, protein and carbohydrate grams that they must not exceed. While tracking calories and nutrients is a lot of work, the good news is that there are no forbidden foods.

The exercise plan consists of a 30- to 60-minute workout each day. Participants may work out at the gym or on home fitness equipment, but it’s not necessary. Exercises that require no equipment such and walking can provide comparable results.

Personalized Support

In addition to writing The F.A.S.T. Diet and traveling to help large groups lose weight, Dean has set up an online diet and fitness plan. Members get one-on-one training and support, informative and motivational e-mails and phone calls and tools to help maintain their weight loss. Membership is more expensive than most online diet plans, but it also includes a much higher level of personal support.

The F.A.S.T. Diet is far from a quick fix, but it utilizes the support of close friends and family members to increase everyone’s chance at success. There’s just something about being accountable to a partner and a group that prevents failure from being an option. So if you and your family need to lose weight, the F.A.S.T. Diet could be just what you need.

At any grocery store or bookstore, you can find all sorts of food magazines. Most feature delicious recipes, but they’re not always low in fat and high in nutritional value. Others are more weight loss-oriented, but they do not offer much in the way of diet planning. And then there are those like EatingWell, which not only reports the latest nutrition and health news and provides delicious, healthy recipes, but also has its own diet plan.

EatingWell Media Group publishes EatingWell Magazine, but the company also runs a website and publishes books about food and nutrition. The EatingWell Diet was first published in 2007, and features a wide variety of recipes. But it’s much more than just a cookbook. The first 100 pages or so consist of a no-gimmicks weight loss plan. It consists of seven steps that, if followed, will result in healthier eating habits and dropped pounds.

The program outlined in the book includes a 28-day fast-track program to help dieters get a jump start on weight loss. But this isn’t just another fad diet. The plan also includes strategies to help dieters change their shopping and eating habits, work exercise into their schedules and recover from mistakes. These strategies make losing weight and keeping it off much less challenging.

The author of The EatingWell Diet, Jean Harvey-Berino, Ph.D, R.D., is Chair of the Department of Nutrition and Food Sciences at the University of Vermont. She has done extensive research in obesity treatment and been featured in numerous newspapers, magazines and television shows. She has won several awards for her work, and The EatingWell Diet has received praise from consumers and nutritionists alike.

The EatingWell Diet Challenge

Those who own the book, as well as those who do not, can also take advantage of a motivating program at the EatingWell.com website. The EatingWell Diet Challenge is a 12-week program designed to promote weight loss with simple changes to daily habits. The challenge started out with nine participants selected by magazine staff. Those nine people lost a total of 112 pounds. The challenge is now available to all website visitors.

Each week of this program presents a new challenge. Participants learn how to set goals, thwart eating triggers and obstacles to weight loss, get the support they need and more. They have access to a community forum, where they can ask questions and learn from the experiences of others. And it’s all free.

The EatingWell Diet is much easier to follow than more restrictive diets, especially with the abundance of recipes provided. Both the book and the website provide lots of tools that dieters can use. The program does require motivation and commitment, but its common sense approach makes it easy to implement. For those who need guidance but can’t afford an expensive diet program, the EatingWell Diet is a viable alternative.

When people start a new fitness regimen, they do so because they want to see results. Counting calories and working out can be a major challenge, especially for those of us who are in poor shape to start with. When our efforts do not produce results quickly, it’s easy to just give up.

For those whose motivation hinges on tangible results, Body for Life could be the answer. Body for Life founder Bill Phillips claims that anyone who follows the program for 12 weeks will have the best body he has ever had. It sounds like a lofty claim, but many participants have obtained fabulous results.

The Body for Life program originated as a fitness competition in 1996. Contestants were given 12 weeks to transform their physiques using diet, exercise and nutritional supplements. Prizes were offered for the most dramatic transformations. The competition became extremely popular, and Phillips wrote a book detailing his recommended diet and exercise program.

Six Meals a Day

With its heavy emphasis on working out, the Body for Life program advocates eating six small meals each day to boost metabolism and keep energy levels up. Each meal consists of one serving of protein and one serving of carbohydrates. A serving is a portion the size of one’s fist. Dieters must choose from a list of approved foods.

Dieters are also encouraged to eat at least two portions of vegetables each day and drink ten glasses of water. Supplementation is encouraged, including a protein supplement and a small amount of flaxseed oil or another healthy oil. Total calories should be about half protein and half carbohydrate, with a minimal amount of fat.

The Workout Plan

Intense workouts are the core of the Body for Life plan. The exercise plan requires participants to alternate between weight training and aerobic exercise. Each type of exercise is done three days a week, and the remaining day is designated as a day of rest.

The workout plan is carefully constructed to minimize the risk of injury. Participants do upper body weight training one day, aerobic exercise the next, and switch to lower body strength training the following day. After another day of aerobic exercise, the cycle repeats, leaving at least four days between weight workouts on the same part of the body.

The Body for Life diet and workout plan can sculpt the body, but it’s not for everyone. It requires a great deal of dedication, and it’s extra heavy on the exercise. Even so, it has become a very popular program. The fitness challenge is still going on today, providing a chance for motivated individuals to win cash and prizes. But anyone who sticks to the Body for Life plan comes out a winner, even if he does not enter the competition.