Normally there are two types of diet patterns followed by people.

• Vegan ones include all fruits, vegetables nuts but exclude all type of animal products.
• Vegetarian diets allow eggs, dairy products with vegetables ,fruits and nuts

A vegetarian plan involves choosing more whole foods like fresh fruit and vegetables, whole grains, healthy fats like olive or sunflower oil, skim dairy products.

A typical vegetarian diet is low in saturated fat and high in fiber, complex carbohydrates, and fresh fruit and vegetables. The health benefits of a vegetarian diet are the number-one reason why people choose to follow this way of eating.

Consumption of these foods is associated with a substantially lower risk for many many chronic diseases including certain types of cancer. Such as lung and breast cancer and gallstones.

Other conditions that a vegetarian diet can help to reduce are obesity, cardiovascular disease, hypertension, and diverticulitis.

If you already have type 2 diabetes and/or renal disease the benefits of a vegetarian diet are tremendous.

These diet plans help you to normalize your weight. They offer slow, steady weight reduction rather than quick weight loss.

There are a number of vegetarian diet plans available on the market.

Two are listed below:

Zen To Slim Weight Loss Plan

This diet plan starts with a slow gradual exercise in daily routine that intensifies gradually. It encourage the dieters to replace fatty and sugary foods with lighter, healthier less greasy and versions .The next step is to have 6 small meals a day rather than 3 heavy meals.

As the changes limitations occur gradually the followers of this diet plan feel less restricted and thus adhere faithfully to this diet plan.

Anne Collins’

Vegetarian Diet for Life is an eating plan that can help you lose weight and keep it off. It can help you lose weight gradually and safely. The diet is low-fat, goes easy on protein and provides a vast array of recipes.

Some Vegetables high in fiber burn fat because of the Negative Calorie Effect (they require more calories to digest the fiber they contain). Whereas there are others that work by stimulating a Thermogenic effect which is similar to the Negative Calorie Effect as they cause an increase in the metabolic rate based upon the amount of heat generated during the process of digestion.

Although vegetarian diet plans have been proven to help in weight loss but poor meal planning can cause nutritional deficiencies in vegetarian diets. You may miss important nutrients due to a POORLY DESIGNED diet plan such as follows:

• Proteins provided by Plant foods are not considered complete because they do not provide all of the necessary amino acids. The way to make them complete proteins is to combine Beans, seeds, nuts, and grains.
•  Iron deficiency is commonly observed in vegetarians. But they can either go for iron supplements or increase the consumption of iron rich products such as spinach.
• Vitamin B12 is naturally found only in animal products. Vegans should either take supplements or include fortified soya products, cereals and brewers yeast in their diet.
• Zinc is available in plentiful quantities in legumes, nuts and grains. However if a deficiency is observed it can compensated by the intake zinc supplements daily.

Well-balanced vegetarian diets have been approved for all stages of life, including pregnant and lactating women, children, adolescents, the elderly population, and competitive athletes. However, inclusion of exercise and regular physical activity can really boost this weight loss mechanism, ensuring faster results in a small period of time.

The Sugar Busters Diet book was written by three medical doctors and went on to sell over 100,000 copies by word of mouth alone. The diet essentially is a take off of several other low carb diets that came before it.

The idea is to eliminate sources of high glycemic index carbohydrates in order to lower insulin in the blood. For more information about the effects of insulin as it relates to fat storage, read my article Insulin: The Fat Hormone to understand how insulin affects fat storage.

The one good thing about the Sugar Busters Diet is that unlike other low carb diets there are less restrictions. You are not required to completely restrict carbs like the atkins diet and the diet can be fairly high in carbohydrates, depending on which foods you choose. According to the authors the diet consists of about 40% carbohydrates but you are not restricted to eating that amount.

The diet does not follow a detailed structure of how to eat but instead offers guidelines for meals in regards to portion size, food composition, and times you should eat. The downside is that there is very little information on how to tailor the diet to your own needs.

Is the Sugar Busters Diet legitimate?

Short answer: Yes

What I like most about this book is it is a good primer to understanding which foods you should and should not eat. If you are thinking about learning how to eat healthier carbs and want some basic information then the Sugar Busters Diet is a decent place to start.

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Part 2: The South Beach Diet

The South Beach Diet was created by Dr. Arthur Agatston, director of the Mount Sinai Cardiac Prevention Center in Miami Beach, Fla. Unless you have been living on a deserted island, most of you are familiar with this best selling book. At first glance there are a lot of similarities between the Atkins diet and the South Beach Diet.

There are two major differences between the Atkins diet and The South Beach Diet. The Atkins diet tends not to distinguish as much between the good and bad fats, whereas The South Beach Diet encourages you to only eat healthy fats. The other major difference is with carbohydrates. The South Beach Diet focuses more on low glycemic carbs instead of an extreme restriction of carbs like the Atkins diet.

Is The South Beach Diet legitimate?

Short answer: Absolutely.

This is one of the better dieting methods out there. Not because it was designed by an MD or that it will make you drop 10 lbs in one day (it doesn’t). The great thing about this diet is that it teaches you how to eat right.

Bottom line:

If you are willing to put in the effort to make significant long term changes this is probably one of the best diets to get you started. You aren’t going to lose several pounds in a short period of time but then again you will be more likely to keep the weight off instead of having the yo-yo effect which is all to common with most other diets.

Part 1: The Atkins Diet

The Atkins diet is based around the idea of low carbohydrate consumption with higher fat and protein consumption. The theory behind it is that with a lack of carbohydrates for fuel the body will be forced to break down fats in the body as a source of fuel.

Is the Atkins diet legitimate?

Simple answer is yes it does help you to lose weight and burn fat.

The problem lies in the long term use of this diet. The body was not designed to starve itself of carbohydrates for long periods. Fighting the bodies need for carbohydrates will ultimately lead to other health issues. The positive side about this diet is that it helps people to understand the profound effect that refined sugars have on the body. People often times don’t realize that sugar is the major culprit when it comes to being fat.

Bottom line:

If you want to drop some weight fairly quickly this is one of the better ways you can do it. With that said I would not recommend this diet for the long term but if you want a short term solution then this diet will help you drop those unwanted pounds.