Making the decision to transform your body is easy. Taking the essential steps to make that transformation can be much more difficult. We have gathered information on the most popular diets and workouts to make it a little easier to achieve your weight loss goals.
Starting a diet or exercise program is just the first step. While this is a huge step, it is important to understand that you need to make a lifestyle change to ensure your efforts will provide optimal health for years to come.
Compare these nutrition and exercise programs. Before you decide on a specific diet and/or exercise program or supplementation regimen, contact your doctor to ensure there will not be any physical complications. Once you have the approval of your doctor, choose a diet and exercise routine to begin working on your transformation!
Top Ten Diets
#1 – The Zone Diet
The Zone Diet, by Dr. Barry Sears, works by naturally reducing the cellular inflammation in your body. It often goes undetected as it is below the perception of pain. Cellular inflammation is an underlying cause for weight gain and chronic disease.
This inflammation causes fat to become trapped in the cells preventing it from being released into your system to be used as energy. This causes constant hunger resulting in an increase in calories. The only way to reverse cellular inflammation is through an anti-inflammatory diet. Drugs cannot reverse this condition. This nutrition plan focuses on consuming carbohydrates, fats, and protein.
The program is simple. You will divide your plate into three equal sections. One-third of the plate will contain low-fat protein that is no thicker or bigger than the palm of your hand. The other two-thirds will be filled with colorful carbs (veggies and fruits). Your plate should also include just a dash of fat that is low in omega-6, such as olive oil.
It is important to maintain this carbohydrate, protein, and fat balance with every single meal. This will help to reduce hunger cravings and ensure your body maintains hormonal balance reducing cellular inflammation. The website offers a number of supplements to achieve optimal health.
#2 – The Juice Diet
This diet, also called a juice cleanse, is a detoxification method that involves juicing without eating other foods for a number of days (generally two to 60 days). You will use a juicer, rather than a blender, to separate the juice from fresh fruits and veggies. A blender does not separate the pulp from the juice.
It is important to use fresh fruits and veggies, rather than store bought blends as store juice contains a lot of unhealthy ingredients, especially sugar. The health benefits for this type of diet are amazing. After you complete the juice diet, you will maintain a healthy, well balanced diet.
#3 – The Paleo Diet (The Caveman Diet)
This diet involves eating only the foods our ancestors ate. Obesity, high cholesterol, heart disease, and cancer were rare before processed foods became the norm. This diet requires eliminating dairy, grains, processed foods and sugars, legumes, starches, caffeine, and alcohol. Your diet will consist of fruits, vegetables, lean meats, seafood, nuts and seeds, and healthy fats.
By replacing grains and refined sugars with nutrient dense foods, you will reduce the amount of extra unwanted calories your body consumes. High quality protein will stimulate muscle growth and improve your blood sugar. Healthy fats fuel your body, while the veggies and fruits become your source for fiber, complex carbs, and nutrients.
#4 – 17-Day Diet
This diet, by Dr. Michael Rafael Moreno, created a nutrition plan that requires you to change your diet every 17 days. This number is not random. At 17 days, your metabolism will begin to slow down. The plan consists of four cycles (Accelerate, Activate, Achieve, and Arrive).
You will exercise for at least 17 minutes per day during the first two cycles. This usually involves walking due to the limited calorie intake in these cycles. Beginning in cycle three, you will want to increase the exercises to 150 to 300 minutes per week.
#5 – The PINK Method Diet
PINK (Power, Intensity, Nutrition, Kardio), created by Cynthia Pasquella, is designed specifically for women. This plan is divided into four phases: detoxifying, fat-fighting, seven-day shred, and preservation. This diet will boost your metabolism, reduce your appetite, and increase your energy levels. This plan comes with three workout DVDs plus one bonus workout. The workouts range from 20 to 40 minutes.
#6 – The Virgin Diet
This diet consists of eating anti-inflammatory healing foods designed to reset your metabolism. It targets the problem of food intolerance, which causes inflammation due to a negative reaction to specific foods. The Vegan Diet will eliminate foods that are common to causing food intolerance. It is designed to help you drop pounds, lose belly fat, increase energy, and reduce inflammation.
#7 – The DASH Diet
DASH (Dietary Approaches to Stop Hypertension) is designed to help treat or prevent hypertension and is also an excellent nutrition plan for weight loss. This plan reduces the sodium in your diet and encourages you to eat foods that are rich in nutrients. You will be guided on how to prepare healthier meals.
#8 – The Dukan Diet
The Dukan Diet, by Pierre Dukan, is a protein based nutrition plan. The plan includes a total of 100 foods of which 72 are animal sources and 28 are from plants. You can actually eat as many of these foods as you want as long as you do not sneak in any other foods.
There are four phases to this program:
- Attack Phase – In this phase, you will only eat an unlimited amount of lean protein along with a small amount of oat bran. The oat bran is high in fiber and helps to suppress hunger cravings. You will drink 1.5 liters of water each day.
- Cruise Phase – In this phase, you will eat 28 specific vegetables. Starchy vegetables, such as carrots, corn, and peas, are not allowed. There is no fruit allowed in this phase. You are still allowed to eat unlimited amounts of proteins.
- Consolidation Phase – In this phase, you will continue eating protein and veggies. You will then add in one piece of low-sugar fruit, cheese, and 2 slices of whole grain bread, as well as one or two servings of starchy food.
- Stabilization Phase – This is the long-term maintenance plan that involves one day of protein per week, 3 tablespoons of oat bran per day, and 20 minutes of walking per day.
There is no calorie counting and the list of foods is all natural. It does not encourage you to eat shakes, bars, and other packaged foods.
#9 – Weight Watchers
Weight Watchers has been around for a very long time and has produced significant results. It does involve counting; however, you are allowed to eat pretty much whatever you want. The goal of the program is to put you in control of what you eat and to learn how to manage portion sizes.
The weekly support meetings will keep you motivated and will teach you how to make healthier choices. While you are able to eat what you want, Weight Watchers does offer pre-packaged and pre-counted snacks and entrees available at most grocery stores.
#10 – South Beach Diet
This clinically proven 3-phase diet, developed by cardiologist Dr. Arthur Agatson, restricts carbohydrates. Be prepared to give up potatoes, rice, cereal, bread, pasta, carrots, and corn for the first two weeks. You will be able to gradually add some of them back in. This diet encourages you to eat low-sugar carbs and foods that are low on the glycemic index.
Top Ten Workouts
#1 – P90X
P90X, by Tony Horton, is an intense 90-day Beachbody home workout program. There are 12 workouts that are approximately 60 to 90 minutes in length. This system is based on the concept of muscle confusion. This is a training principle that varies the exercises, sets, and reps to avoid your muscles from becoming stagnant. Muscle confusion allows your muscles to grow.
P90X provides a unique nutrition plan. You will also need to purchase additional equipment. This includes a pull-up bar, dumbbells, and resistance bands. P90X can be purchased on the Beachbody website at $119.85. This system comes with a 90-day money back guarantee.
#2 – Insanity
Insanity, by Shaun T, is an intense 60-day cardio workout program based on the concept of MAX Internal Training. This involves performing long bursts of cardio exercises followed by short rest periods. You will alternate between aerobic and anaerobic intervals.
The program comes with a nutrition plan and fitness guide. You will need dumbbells and/or resistance bands. You will also need an agility ladder and speed rope that is provided with the program. Insanity can be purchased on the Beachbody website at $119.85 with a 60-day money back guarantee.
#3 – RushFit
RushFit, by George St. Pierre (GSP), is an extreme 8-week home exercise program based on the concept of Mixed Martial Arts. There are seven workouts that consist of five rounds of 5-minute high intensity circuits followed by 60 second rest periods.
This system has a nutrition plan and fitness guide for beginners, intermediate, and advanced fitness levels. The only equipment needed is an assortment of dumbbells ranging from 2 to 25 pounds. You can purchase this program on the GSP RushFit website for $89.97. There is a 60-day money back guarantee.
#4 – Tapout XT
Tapout XT, by Mike Karpenko, is a 90-day Mixed Martial Arts style program based on a technique called RIPP (Rapid Fire, Interval, Precision, and Power). The 12 workouts average 45 minutes and combine cardio, strength training, explosive, and core exercises.
This system provides a nutrition plan and fitness guide. You will need resistance bands and a training band that comes with the package. The cost of this program is only $39.95 and comes with a 90-day money back guarantee.
#5 – Les Mills Combat
Combat, by Les Mills, is an intense 60-day MMA style program based on the technique of Fast Twitch Integration Training. This technique combines high intensity training (HIIT) and a mixture of karate, taekwando, boxing, muay thai, capoeira, and jiu jitsu.
This program has a fitness and nutrition guide. You will need a set of dumbbells. The cost of the program is $59.85 and can be purchased on the Beachbody website. There is a 60-day money back guarantee.
#6 – TurboFire
Turbo Fire, by Chalene Johnson, is an intense 90-day home workout program that is based on the concept of High Intensity Interval Training (HIIT). There are 11 workouts that consist of one minute bursts of intense dance and kickboxing cardio exercises followed by short rest periods. This concept creates an after-burn affect allowing you to burn calories long after your workout.
The program includes a fitness and nutrition plan. The cost of TurboFire is $119.70. It can be purchased on the Beachbody website. There is a 90-day money back guarantee.
#7 – Slim in 6 Rapid Results
Slim in 6 Rapid Results, by Debbie Siebers, is a 6-week program that combines cardio with light resistance targeting your abs, buns, and thighs. You will be burning fat while sculpting these areas. There are three workouts ranging from 25 to 60 minutes designed to burn fat and tone muscles.
There is a nutrition plan included with this program. Slim in 6 can be purchased on the Beachbody website for $59.85. There is a 6-week money back guarantee.
#8 – Brazil Butt Lift
Brazil Butt Lift, by Leandro Carvalho, is a home based workout program based on the concept of the Tri-Angle Training method. This method works three major muscles to lift and shape your buttocks. There are six workouts ranging from 20 to 50 minutes focusing on the lower body. This Beachbody workout is $59.85 and comes with a 60-day money back guarantee.
# 9 – ChaLEAN Extreme
ChaLEAN Extreme, by Chalene Johnson, is an extreme 90-day program based on the concepts of cardio conditioning and resistance training with a technique called Lean Phasing. This is a three phase process designed to build lean muscle and boosts your metabolism for effective fat burning.
You will need resistance bands and dumbbells. There is a nutrition and fitness guide included with the program. The cost of these 15 workouts is $89.85 and can be found on the Beachbody website. There is a 90-day money back guarantee.
#10 – 10 Minute Trainer
10 Minute Trainer, by Tony Horton, is a fast and effective workout designed for people who have a busy lifestyle and do not have an hour every day to spend working out. It is a combination of cardio and resistance training.
While the workouts are ten minutes, you will need to dedicate ten minute intervals three times a day to see ultimate results. There is a fitness and nutrition plan included in the package. This workout can be found on the Beachbody website for $79.90.