So what’s the deal with the glycemic index? Ah, good question…

Foods with high GI ratings break down and release their stored energy quickly. This causes a surge of insulin (insulin is the hormone in charge of shuttling gluose to the muscle cells). If you’re not involved in a vigorous activity, it’s likely that released energy will be stored as fat (if you’ve lived a lifetime of consuming high glycemic foods, you may be on the cusp of Adult Type II diabetes, and experiencing symptoms like mood swings, intense cravings for sweets, and wildly vacillating energy levels).

In contrast, foods with low G.I. scores break down and release their energy more slowly, leaving you feeling full for a longer period of time. These foods do not result in the dramatic releases of insulin and wildly vacillating energy levels discussed earlier. Low GI foods form the core of the diet.

Examples of high G.I. foods include those made from white flour, where essential nutrients have been eliminated. Low G.I. foods include fruits, vegetables, nuts, legumes, whole grains, lean meat and fish and low-fat dairy products -foods that are filled with nutrients and good for your health.

Backers of the G.I. regimen say 95 percent of diets fail because the dieters feel hungry or deprived. These diets can also be too complicated, requiring people to count calories, grams, blocks, or points in order to lose weight. The diets can also leave people listless and unhealthy, prompting them to eat more.

The G.I. diet operates according to a traffic light system. Red light foods are those you want to avoid in order to lose weight; yellow light foods are those you can eat occasionally; and green light foods are the foods that are preferred for your diet.

The advantages of the G.I. diet are many. First of all, it will not leave you feeling hungry or deprived. You can eat your fill of foods – provided they’re in the right category. High-nutrient foods are plentiful on the diet, meaning that the diet can be good for your heart as well as for your waistline. The diet’s promoters say it can reduce your risk for heart disease, stroke, type 2 diabetes, colon and prostate cancer.

The diet is also simple – if you can follow a traffic light, the saying goes, you can follow the G.I. diet. Its supporters say it’s also the type of diet you can easily maintain for a lifetime.

Some people might think the G.I. diet is similar to the Atkins diet-but the differences are significant. The Atkins diet emphases high protein and animal fat and low carbohydrates. The theory behind the Atkins diet is that if the body is deprived of carbohydrates it will be forced to break down fat as an energy source instead.

In contrast, the G.I. diet encourages carbohydrates such as fruits, vegetables, whole grains, beans, and low fat dairy, while eliminating saturated fat.

However, the G.I. diet does have its limitations. People who have lived their lives eating foods labeled as “red light” by the G.I. system may have difficulty adjusting.

All in all, the G.I. diet is a pretty sound program, and worthwhile experimenting with.

With that said, let me get to fundamentals of the Body Rx diet plan…

1) No calorie counting. Sounds odd, doesn’t it? After all, calorie counting is something you expect to do on any diet. But calorie counting is one of the real drawbacks on any diet-it’s tedious, boring, and downright impractical.

According to Connelly, caloric intake actually has very little to do with weight loss or weight gain. The type of foods you eat, and the metabolic responses they stimulate within the body are the contributing factors (he calls this “nutrient partitioning”).

Connelly’s absolutely right, of course—eating well, eating plenty, and eating often is a surefire way to prime the metabolic furnace. Conversely, restricting calories only serves to slow the metabolic rate as well as threaten lean body mass.

Calorie counting becomes important when your diet is lacking in quality. When a large percentage of your daily calories come from “less than optimal” sources, extra calories WILL be deposited as fat. On Connelly’s Body Rx diet however, it almost impossible to over-consume calories (the bulk of your food intake will come from lean protein, and low G.I., high fiber carbs).

But if you stop in to Burger King to order a “double whopper with cheese” you may be interested to know you are about to consume 1100 + calories!

2) Implement a weight training program: In Body Rx Connelly advises: stay off the treadmill. Again, research bears him out-aerobic activity is a very inefficient method of burning extra calories. Additionally, aerobic activity often sacrifices as much lean tissue as fat, so your metabolic rate drops as you lose a combination of both fat and muscle. Weight training, of course, builds lean muscle, which increases both caloric requirements and the metabolism.

3) Increase protein consumption: In my article on this site, “Much Ado About Protein” I discuss how recent research correlates increased protein intake with weight loss and fat burning. Increased protein intake is a huge part of Body Rx. In fact, lean protein (chicken, turkey, lean beef, whey protein, etc.,etc.,) should comprise a major part of each meal.

And don’t worry; new evidence indicates that increasing protein consumption has no adverse effects on kidney function (International Journal of Obesity and Related Metabolic Disorders, 23(11):1170-7., 1999)

4)  Eat well, eat often: Small, balanced meals every 2-3 hours keep blood sugar levels balanced, cravings eliminated, and energy levels on an even keel. 6-7 small meals is a very important part of any successful weight loss plan, and the foundation of Body Rx.

5) Avoid fructose (specifically the high fructose corn syrup used in so many processed foods): According to Connelly, fructose is a metabolic poison, and a “negative partitioning agent”. Again, Connelly is correct—recent research indicates that fructose consumption is indeed a bad idea.

In fact, Arizona State University research headed by Dr. Mike Pagliassotti indicates it is fructose that is the main ingredient behind the problem of insulin resistance. Over-consumption of fructose often leads to obesity and Syndrome X. Symptoms of such include hypertension, diabetes, and heart disease. Fructose use is widespread in the food processing industry—you’ll find 8-10 teaspoons in a can of pop, and plenty even in processed white bread.

Only one problem… why doesn’t a guy who is so dead set against fructose find a suitable sweetening alternative for his own supplement line? Must of this supplements do contain plenty of fructose.

6) Increase fiber content: A dieting no-brainer, fiber increases satiety, lowers blood sugar levels, and may even contribute to colon health and lower cholesterol levels. I’ve written more about fiber here!

Bottom line on Body Rx?

What I like best about Body Rx is its downright simplicity. In my opinion most diets are inherently impractical and complicated, and a far bigger contributor to dieting failure then usually acknowledged. In Body Rx, foods are divided into 3 categories…

1) Red: Foods to be avoided (sweets, and fatty foods in general)

2) Yellow: Foods to be eaten ONLY in moderation (moderate to high rated GI (glycemic index) carbs for the most part).

3) Green: Foods you can eat to your heart’s content (low GI carbs and veggies, lean protein and so on).

So eating is simple on this diet; avoid “red” category foods, eat small, infrequent servings of the “yellow” foods, and “pig out” on the green foods.

Forget all about calories. Wonderful!

This diet is very easy to follow, and it will work. All in all, well worth trying. You can find Body Rx at Amazon.com!

One of the strengths of Dr. Phil’s program is the emphasis he places on lifestyle changes. He asks dieters to accept the reality of obesity and take the steps necessary to change their lives for the better.

Dr. Phil’s approach is different from others in that he focuses on long-term and sustainable weight loss, rather than opting for a quick fix of pills or other products. Dr. Phil does not promise easy or fast weight loss and he does not offer any miracle cures. As he succinctly states, you may be looking for “something that melts fat off like sun melts ice,” but he notes that “losing weight is not ‘quick and easy’ and you know it.”

He describes why conventional dieting does not work, the role that family and media play in weight loss or weight gain, along with the differences between how men and women approach weight issues.

With Dr. Phil’s prescription, you first have to face your personal truth—what you think about yourself and your weight. You then have to replace “toxic” messages with positive thoughts. Dr. Phil then goes through, step by step, how you can combat emotional eating, change your environment, control impulse eating, choose foods, adopt an exercise routine, and assemble a support circle.

The advantage to this approach is that each step is explained and personalized with research studies, charts, and self-tests. His menu calls for foods high in nutrition but low in calories. The food also cannot be eaten quickly because it is high in fiber—as a result, you’re far less likely to overeat.

Dr. Phil’s general aim is to change “what you eat, why you eat, where you eat, when you eat, and how you eat.” Dr. Phil’s approach is also individualized, offering that “personal touch” that can help to inspire an otherwise reluctant dieter. As Dr. Phil himself states, “If you are overweight, you are out of control. That’s not a natural place to be.”

The major disadvantage of Dr. Phil’s approach is that it delivers very little practical advice: no calorie-counting or tracking carbohydrates or fat, no menus or meal planning are provided. Since most of us aren’t diet experts, we expect an “A-B-C-D” solution to weight loss, where everything is laid out clearly and precisely, with no guesswork invoved.

His plan has also garnered some high-level criticism too…

According to the non-profit Center for Science in the Public Interest, Dr Phil’s diet is a “tough-love manual that relies more on Dr. Phil’s opinion than on science.” 

The CSPI also charges that Dr. Phil’s line of expensive “Shape Up!” dietary supplements (shakes, pills, and nutrition bars) that accompany the diet rate high on “quackery” and won’t help anyone lose weight. The supplements didn’t go over too well with the public either, and even spawned a class action lawsuit. To make matters worse, Dr. Phil later admitted he had “no expertise” in making the diet pills he had previously been so eager to endorse.  

Dr. Phil maintains that the rewards of his plan are well worth the effort. As the lifestyle coach himself says, “Permanent weight loss is about changing many things in your life, and The Ultimate Weight Solution will help you do just that—change yourself, change the way you think about dieting, change the way you think about food, change the way you think about your health.”

The Ultimate Weight Loss Solution is a probably a decent choice if your overweight is a result of emotional overeating rather than poor diet habits and faulty nutritional knowledge. Dr. Phil is a pyschologist after all, not a diet guru, and his knowledge and expertise will likely hold him in good stead here.

However, Dr. Phil has seriously damaged his credibility with this foray into the weight loss field (which appears like a pretty transparent attempt to “cash in” on the situation), and unless your issue with food is a pyschological one, I’d be more inclinded to turn to a diet guru – like Tom Venuto, author of Burn The Fat, for instance - for help losing weight!

The Zone Diet is all about getting into that mysterious place Sears calls “the zone.” According to Sears, this is the place where athletes perform better, where mental focus is enhanced, and life is generally a better place. Getting there is a simple matter of changing your eating patterns to reflect the 40/30/30 ratio, which, Sears argues, is the best way to stabilize blood sugar, promote general well-being, and encourage weight loss.

Why 40/30/30? What’s the rational behind this ratio of macronutrients?

The whole point of this 40/30/30 ratio is to balance two main metabolic hormones – insulin, which promotes the storing of excess calories as fat, and glucagon, which promotes the burning of fat. Sears also claims The Zone diet also promotes a positive balance of the body’s microhormones (called eicosanoids), although he does not present any clinical evidence to validate this statement. 

As a weight loss book, “Enter the Zone”, isn’t too bad a read. Unfortunately Sears ventures off track enough during his discussion of eiconsanoids to give even the most dedicated of dieters a severe case of boredom.

If you’re going to give this diet a shot, it’s essential you read and understand chapter 7 – “Boundaries of The Zone.” In this chapter Sears maps out the entrance points to “The Zone.” It’s crucial that you know this “40/30/30 ratio” is only the mid-point of this entrance-way. You will- and this is important-have to adjust your carbohydrate intake according to your personal sensitivity to them in order to find your personal entrance to the “zone”.

The main problem for the average dieter will be finding this sweet spot (i.e. your unique entrance point to “the zone”). This is crucial to the entire plan — if you don’t find it, you won’t lose weight. And if you’re hypoglycemic or hyperinsulinemic, it’s likely that 40% of total daily calories from carbs is too much! If this is the case, I recommend you start with a smaller percentage of daily caloric intake from carbs, and increase them only if you can.

Let’s outline some pros and cons of this diet…

The Zone Diet “Pros”:

1. Since you are not significantly restricting any one food source in Sears’ diet, you are never totally deprived of the foods you love.

2. If you successfully find your entrance to “The Zone” you will experience slow, gradual, and permanent weight loss.

3. “The main purpose of this diet plan, that of balancing insulin and glucagon, is fundamentally correct!

The Zone Diet “Cons”:

1. The 40/30/30 macronutrient ratio represents the “mid point” to the entranceway of the mysterious place of which Sears speaks. You have to play around (by adjusting carbohydrate intake), find your own entranceway. This can be tricky.

2. The daily caloric intake for this diet is determined by your protein requirements – which can lead to incredibly low daily caloric intake – much too low!

3. Claiming the 40/30/30 zone ratio creates a positive eicosanoid balance isn’t a bad theory, but it’s a largely unproven one.

All in all, I’d have to say Barry Sears’ diet is probably worthwhile buying – if, and only if, you can read it from cover to cover. If not, I’d recommend checking out my ebook, The Ultimate Fat Burning Diet Primer. It will give you a good handle on the dieting fundamentals, but won’t bore you to death, nor require massive amounts of willpower to get through.  

You can learn more about The Ultimate Fat Burning Diet Primer here!

“Wow! This is great stuff.”

What Lewis has done with this publication is brought the collective wisdom of 8 of the Net’s qreatest fitness and weight loss gurus together into one nicely formatted, easily accessible PDF document (also known as an e-book).

Some of the people included in this publication may be familiar to you if you are a regular visitor to Ultimatefatburner.com. Craig Ballantyne, author of Turbulence Training contributes his wise words, as does Nick Nillson. Other contributors may not be immediately familiar to you, but trust me… they all know their stuff! The only question really is…

Is this the product for you?

Before I answer that, I have to start with the usual caveat. In this publication each expert lays out his/her most effective, proven methods to lose fat and build muscle as quickly and efficiently as possible. That does not mean, of course, that this is an easy, effortless solution. This publication does not provide any magic pill, nor does it contain the secret to losing tons of fat while lounging on the couch watching “Friends” reruns.

What A To Z Fitness’ Total Body MakeOver does do is provide a road map to success and a whole lot of really solid information. If you are willing to work, and follow the words of these pros, you will not be disappointed.

You will not “spin your wheels”.

However, I would caution that this is probably not the ideal publication for anyone who has not made it past the third chapter of Barry Sear’s “The Zone”. While each expert only contributes between 10-20 pages to the compilation, some contributions are more intense than others.

Secondly, don’t make the mistaken assumption that you won’t get anything from this publication because you only want to lose fat, and are not really interested in “maximum muscle gain”. If you are ever going to lose weight and keep it off, you need to do some sort of resistance training.

That’s because resistance training builds lean muscle mass which elevates the metabolism, causing you to burn more calories at rest. Resistance training causes your body to burn an elevated number of calories for up to 24-48 hours post workout. For this reason, weight/resistance training is one of the most effective arsenals in any weight loss program (aerobics burns calories relatively inefficiently and although helpful, only elevates your metabolic rate for a short period post exercise).

Of course, this doesn’t mean you will turn yourself into a muscle-bound freak. Building muscle takes work and dedication. Building a lot of muscle takes a lot more work, and a lot more dedication. It’s a long-term, time intensive process.

A rudimentary program will work wonders for most people — men or women, young or old.

Skim through the book, and you’ll find meal plans, food recommendations, food lists, best practices for dieting, weight loss and training, general tips and recommendations, and some darn interesting insights.

What I found most beneficial about this publication (other than to pick the brains of some of the Net’s top experts), was the ability to mix and match suggestions from different experts, according to my preferences, lifestyle, and body type.

Another one of the biggest benefits of this publication is the fact that it is broken into 8 easily digestible chunks. Instead of being forced to read an entire e-book, you’re reading the equivalent of a short story at each sitting.

Nice!

For those of you who need some tuition selecting and performing exercises, there are lots of thumbnail photos (and I mean lots — several of the experts make use of them), which makes this an even more valuable resource.

Bottom line?

This is a quality publication and I’d be very surprised if most people did not find it an extremely valuable resource (there are also a ton of quality bonus files that accompany this program). It’s also well written, well edited, and aesthetically pleasing!

You can learn more about purchasing the A to Z Fitness’ Total Body MakeOver here!

I really like Jeremy Likeness’ “Lose Fat, Not Faith”.

There are numerous reasons why this so. For instance, it’s very well written, it flows nicely, it contains a ton of very useful cutting edge dieting and weight loss information. As a teaching and learning tool, it can carry its weight against publication I’ve read.

But that’s not the main reason I feel so strongly about it. Nope, I like “Lose Fat, Not Faith” because it discusses something most diets skip altogether, or give only passing mention.

And what’s that?

It’s the “personal development” aspect of healthy living. It’s about…

i) Overcoming your fears and insecurities in order to succeed.

ii) Tapping into your inner strengths to make a personal commitment, not to a diet — but to a new and healthy way of living.

iii) Setting goals tied directly to mind, body, and spirit (there is a powerful spiritual element to “Lose Fat, Not Faith”) and then determining”why” that goal is important. This is a critical step. If you can’t come up with a powerful reason “why” your goal of losing weight is important, it’s unlikely you will attain that goal.

“Along the way, I found another “why for losing the fat: control. I was obviously out of control, because my mind was so weak that it let cravings for foods control my health. This wasn’t fair to my children who looked to me as a role model, or my wife who had committed to spend her life with me.” (Jeremy Likeness, “Lose Fat, Not Faith”)

iv) Maintaining a positive “I can” attitude through thick and thin.

v) Achieving a balance between your life, your family, and your responsibilities and a healthy lifestyle.

This isn’t all theoretical, of course. Jeremy’s “been there, done that, and bought the t-shirt.” He’s battled with an expanding waistline and “shrinking” jeans. He’s was unable to bend over and tie up his shoes. He has struggled, as anyone who makes this commitment inevitably will. But Jeremy perseveres, and he does so gloriously.

Sometimes, it’s a little difficult to get out of your comfort zone because you know what dieting entails. That’s why inevitably all diets fail, and the weight comes back. Jeremy’s publication prepares you for a lifestyle change, so you can embrace it, rather than avoid it.

Of course, this publication covers all the nutritional bases. For instance, 2/3 of this 350 page e-book is dedicated to educating you on nutrition and exercise. And there’s no doubt… Jeremy knows his stuff! There’s lots of good stuff here; on caloric cycling, portion sizes… you name it, it’s in here.

So who’s this volume for?

Although I think everyone will benefit from this publication, it’s probably not for those of you who want a very short and precise “eat this”, “do that” diet. If you’re looking more for a structured diet plan, check out Tom Venuto’s Burn the Fat program, reviewed here!

On the other hand, it is ideal for anyone for anyone who has struggled with motivation, with dedication, or with fear. It’s for anyone who has not yet been able to draw the internal strength necessary to realize their health and fitness dreams.

If this is you, I highly recommend this publication. You will not be disappointed. And, in the EXTREMELY unlikely event that you are, your purchase is protected with a 60-day completely honored money-back guarantee. So you really can’t lose.

To learn more about purchasing Jeremy’s “Lose Fat, Not Faith” click here!

I’d also recommend checking out Jeremy’s free publication, “10 Fat Mistakes”. You can check that out here!

This “woman to woman” vibe resonates strongly throughout this publication, making it uniquely distinct from many programs on the market. If you’re a woman who is looking for a friendly voice in the wilderness, or you’ve been intimidated by weight loss and fitness programs in the past (which are mostly written by men), Fit at Forty will be a godsend to you!

As you may have guessed, I really like this publication. Why?

Not because Fit after Forty is built upon sound, proven weight loss techniques (although this is a large part of it). No it’s mostly because of the compassion and sincerity that emanates from her words. It’s obvious to me that Angela is completely, 150% genuinely committed to your success. She’s there for you when you stumble, but also there to share private personal triumphs. She’s there to encourage, cajole, and congratulate… depending on what you need, whenever you need it.

There’s a couple of great quotes I found that summed up the overall attitude of the book…

“… understand that failure is acceptable in the long term. This program is not a diet. It is not something you use to create your ideal body and then go back to old habits. If you want to change your body, you must change your mind, and that’s hard! It will take some work to get it right, and you might fail a couple of times along the way. If you get knocked down, forgive yourself and get back up and keep fighting.”

And another favorite of mine…

“Change necessitates change.”

Angela’s program is not significantly different than many of the better publications out there. For instance, you’ll be eating 5-6 small meals daily (to balance blood sugar and elevate metabolism) and you’ll be exercising regularly (both weights and cardio play a big role in this program).

These are the two fundamental elements of any successful program. If you see them missing from any program, run, do not walk, in the other direction.

The nice thing about Fit Over Forty is that…

You do not need a gym membership — all exercises can be performed at home

You do not need to make a huge investment in home fitness equipment — a small, inexpensive dumbbell set is all that is required for Angela’s program

Angela dispels the myths many women have about weight training (i.e., that it causes you to become big and bulky)

Angela makes the intimidating “do-able.” Many women wouldn’t consider resistance training, and stick to aerobics. In easily understandable jargon, Angela gently explains why resistance training is necessary.. and how it will benefit your life.

Even body types — mesomorph, endomorph, and ectomorphs are all discussed in an easily accessible manner.

Angela is also more than aware of the demands placed on the women of today. Raising a family, working a job, being active in the community and maintaining a healthy relationship with your spouse is extremely demanding. Angela helps you over this hurdle as well… making it easy to overcome any obstacle that may stand in the way of your success.

So what do you get with the Fit Over Forty program?

A ton of well-written, high quality e-books. There’s the main volume that outlines the program (my only beef with it is that the inspirational stories were a little long, and should have followed the “meat” of the volume, instead of preceding it).

There are also a ton of supporting volumes — one each for the exercise program for every muscle group — a recipe book, a diet plan incorporating foods from your favorite fast restaurants (Wendy’s, McDonald’s, Taco Bell, etc), and more.

There’s also access to the Body Sculptress web site — which includes exercises, chat, free e-mail consultation with Angela, and more.

Angela really stresses accountability for successful weight loss. In other words, you will be more successful if you have to be accountable for your results to someone. Angela offers e-mail and phone consultations if you want to take the program to the next level.

Bottom line?

A solid, well written, friendly, accessible and sincere publication. The fundamentals are 100% solid. Angela knows her stuff, and better than that, she “walks the walk.” Just take a look at the photos on her Web site!

If you’re a woman who’s sick and tired of not having the body you deserve, I heartily recommend you investigate Angela’s program. It’s well worth the money.

You can learn more about obtaining Angela’s program here!

The Carbohydrate Addict’s diet operates under the principle that no matter how many carbohydrates you eat, your body wishes to have more.

In a nutshell, that’s the theory behind the book called “The Carbohydrate Addict’s Diet” by Richard and Rachael Heller. And it’s not a bad one, considering excessive carb consumption can cause an elevation of serotonin levels, that “feel good” brain chemical. Anyone who’s sat down on the couch with eyes drooping after a huge Thanksgiving dinner knows exactly what this feels like. Spiking insulin levels… the kind brought about by the consumption of high glycemic carbohydrate foods can also lead to carb cravings!

The Hellers do not recommend eliminating carbohydrates altogether. Nope, that’s considered too harsh. Rather, they suggest eating all your carbs during a specific period of the day. In this way, the Hellers claim, you can reduce your insulin production, causing less fat to be deposited. The Hellers believe that this method of eating can also help you to reduce your carbohydrate cravings.

On their website, the Hellers state, “Carbohydrate addiction is not a matter of will power. It is a matter of biology; pure and simple. We know what causes it and we know how to correct it. That’s why we’re here. To share what we have learned and to tell you that, from this moment on, you are never alone again.”

The Hellers point out that, without struggle or a feeling of deprivation, they have lost a combined total of 200 pounds. The Hellers define carb addiction as a “compelling hunger, craving, or desire for carbohydrate-rich foods—an escalating, recurring need or drive for starches, snack foods, junk food, or sweets.”

Foods rich in carbohydrates include cake, cereal, chocolate, crackers, potato chips, pop corn, and sweet beverages, among other things.

In the Carb Addict diet, you are eligible for a “Reward Meal” lasting sixty minutes. During this eating session, you can feast on all the carbohydrates you desire, as long as your meal is nutritionally balanced. However, during your other means, carbohydrate consumption is restricted. Snacks are also forbidden. Still, you can dine on such foods as meat, eggs, dairy products, lettuce, peppers, and snap beans without feeling guilty.

A sample diet would include the following:

Breakfast:

western omelette
bacon
coffee or tea

Lunch:

spinach salad
steamed green beans or broccoli
sirloin steak
coffee or tea

Reward dinner:

Salad with lemon-mayonnaise dressing
Mexican soup
garlic and green beans
yogurt chicken breasts
onion bread with butter
apple cream pie
beverage of choice 

The advantages to the Carb Addict’s diet are obvious. You don’t have to eliminate carbohydrates—you just have to restrict them to a certain period of the day. This can help cut your cravings, making weight loss easier.

The Carbohydrate Addict’s diet is really a modified Atkins diet. The same basic principles apply, only the execution differs slightly. There is one difference though… this diet is much easier, as it does not require the extreme carb reduction required in the early stages of Atkins. Also, the regular consumption of a reward meal means you’re not restricting too much for too long, making this a more practical diet to use over the long term.

However, I would argue it makes more sense to consume your “reward” carbohydrates earlier in the day rather than at dinner. Your metabolism is higher, and your more likely to burn those carbs if you’re active. For most people, the time spent between dinner and bedtime tends to be the most inactive, and additional calories will be converted to fat.

If you wanted to experiment with this diet, I also would argue that the “reward meal” be limited to every other, or perhaps every third night.

Check out my review of Jim Stone’s “Stop Cheating On Your Low Carb Diet” if you’re looking for a unique perspective for sticking to your low carb diet over the long term.

Supporters of the Body for Life diet say that it emphasizes a variety of mouth-watering, nutritious foods, while stressing the need for weight lifting and aerobic exercise on a daily basis. It’s hard to go wrong following this advice. Keep in mind however, this program is not so much a diet as a way of life.

And that’s the way it should be.   

Also available is an exercise journal designed to accompany the book, Body for Life. The journal includes daily nutrition and exercise charts, a place for dieters to record their progress, along with “Body for Life” success stories.

Phillips calls the journal a “documentary of each and every participant’s success in completing the Challenge and creating their own body of work — a healthy, strong physique, a clear and empowered mind, and exciting, fulfilled positive emotions.”

Phillips’ Body for Life has certainly been successful. It was on the New York Times bestseller list three years after its publication, with more than three million copies sold.

Fans of the program say that the guidelines for measuring portions of food are easier to use than those found in many other popular diet programs. The diet also keeps you satisfied and energetic since you typically consume six small meals a day – except for a free day when you can eat anything you want (eating small meals balances blood sugar levels, and reduces cravings).

Those who’ve found success with the program say that, while at first the free day may be a temptation to overindulgence, it eventually becomes a day like most others in terms of food consumption.

In Phillips’ own words: “I certainly don’t think there’s anything special about my DNA. I think it’s a myth that you have to have a certain type of genetics to get in shape.”

His “Eating for Life” plan is based on four elements: the right foods, in the right amounts, in the right combinations, and the right times. Phillips claims that, by following his formula, you can “feed your body in a balanced, healthy, satisfying and effective way.” He promises dieters more energy, strength, and reduced bodyfat.

A sample diet would include a ham omelet with whole wheat toasts for breakfast; an apple and cheese for mid-meal; taco-seasoned ground beef with onions and tomatoes for lunch; a strawberry-banana nutrition shake for mid-meal; peppered steak with vegetables for dinner; and a fortified fudgecicle for dessert.

The program is a 12-week program with time sensitive goals. This can be seen as a disadvantage, since successful weight loss needs to be an on-going matter rather than a limited engagement.

Phillips also uses dietary supplements and nutritional shakes in his program – a turn-off for those who do not like to spend extra money on weight loss concoctions. No surprise here, Bill’s long-time involvement with supplement giant EAS is well-documented.

Those who rate diets say that Phillips’ version tends to be better than most because of its focus on exercise. In fact, exercise is the one element that appears to be most crucial in long-term weight loss.

Phillips, however, de-emphasizes cardiovascular exercise, and for good reason — building muscle is the most effect exercise for weight loss. Not only do you burn calories while you exercise, your new-found muscle increases your metabolic requirements. Weight training can elevate the metabolism for up to 48 hours post workout — a benefit not provided by cardio.

Bottom line?

It’s a good, solid program. It covers all the fundamentals — stick to the guidelines, and I’ve no doubt you’ll succeed. But you’ll fork out quite a few extra dollars for shakes and supplements.

According to its website, Jenny Craig stresses sound nutrition and simple activity in order to help clients achieve maximum weight loss. The company boasts more than 600 locations in the U.S., Canada, Australia, New Zealand, and Puerto Rico. Through the company’s online bulletin boards, clients can find a weight loss partner who can help provide support during the dieting process.

Jenny Craig offers two different programs for weight loss. In the first, clients receive one-on-one consultations through a Jenny Craig center. A weight loss consultant helps the client plan nutritious meals. One important component of the Jenny Craig program is that the client buys diet food directly from Jenny Craig.

The second program is designed for those who do not want to go to a center. The “at home” program allows you to have phone consultations with a weight loss consultant, enabling you to order your food from home. The program’s menus and support materials are delivered directly to your home.

The Jenny Craig program allows you to lose one to two pounds a week—the equivalent of one percent of your body weight. Calorie levels vary according to individual need, but the lowest calorie allotment is 1200 calories a day. The menu plans are designed with the USDA Food Guide Pyramid in mind. However, the plans do offer a great deal of variety—customers can select from more than 70 different products.

Each of the foods is approved by Jenny Craig’s Medical Advisory Panel. It usually takes about five to seven business days for the food to arrive at the client’s door via UPS. However, clients can receive the food in as little as two days by going through Fed Ex for a small fee. Obviously, the convenience of the Jenny Craig plan is one of its major selling points.

Jenny Craig is ideal for those who want someone to take the guesswork out of menu planning. Since Jenny Craig provides the food, you avoid the hassle of going to the grocery store and having to figure out for yourself what kinds of food would be appropriate for your diet. The weight loss consultants can be especially helpful in enabling you to figure out a meal plan that’s right for you.

However, it should be pointed out that all weight loss programs have disadvantages. With Jenny Craig, the convenience of the meal planning can ultimately be considered a drawback. This is because, once you’ve lost the weight, you might be ill-prepared to shop for nutritious foods on your own. You may lose weight in the short run, but you might have difficulty sustaining the weight loss over the long term.

The Jenny Craig diet program can also be expensive. Jenny Craig food tends to be more costly than pre-packaged meals found in your local grocery freezer. Under Phase One of the program, you must buy a certain number of meals which can cost as much as $400. The Jenny Craig website offers little information about costs, so you might find the program is even more expensive than you’ve bargained for.

Still, the Jenny Craig diet plan is a proven weight loss program that has enabled people around the world to achieve their ideal weight. In order to determine if Jenny Craig is appropriate in your case, it’s best if you check with your family physician. He or she can provide the guidance necessary to steer you to the right diet program.