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GrahamsGut.com — Diary of a mans attempt to lose his gut. — Page 6

No surprises here as another celebrity fad diet gets written off. Here’s the article from the Mail Online:

A diet said to be followed by the Duchess of Cambridge’s mother Carole Middleton has been branded ‘confusing, rigid and ineffective’ by a leading health group.Cate Middleton

Experts from the British Dietetic Association named the Dukan Diet the worst celebrity weight loss plan to follow and said it has ‘absolutely no solid science behind it at all’.

The Dukan – also reported to be followed by actress Jennifer Lopez and supermodel Gisele Bundchen – is a complicated four-phase diet that starts with a protein-only approach which promotes weight loss of around 7lb per week.
It topped the BDA’s annual list of the five worst celebrity diets to avoid in the New Year.

It works on restricting foods, calories and portion control. However, the BDA says cutting out food groups is not advisable.

The BDA said: ‘This diet is so confusing, very rigid, full of very French foods that most Brits would run a mile from like rabbit and offal, and even Dr Dukan himself warns of the associated problems like lack of energy, constipation and bad breath.’

The BDA receives hundreds of calls every year on the subject of diets and analysed results to form a list of the most unreliable, difficult to follow or unhealthy diet plans.


1 Dukan diet
2 Alcorexia diet (very low calories, calorie saving, alcohol binges)
3 Blood group diet
4 Raw food diet
5 Baby food diet

Based on the volume of telephone calls and other contributing factors, the Dukan Diet topped a list of ‘dodgy’ celebrity diets to avoid in the New Year.


While weight loss can be quick, followers of the Dukan report difficulties. Here are the main cons.

1 Much of the diet prescribes solely protein for days on end. Followers complain this can get boring and as a result is difficult to adhere to.

2 Eating so much protein – around three to four times the normal amount – can put a strain on the kidneys. This can be more problematic for those with underlying kidney problems they may not have known about.

3 A lack of fibre can be a problem. An unbalanced diet short of fruit and vegetables and heavy in fish and meat can lead to constipation.

4 Lack of cereal-based foods can lead to deficiency of vitamin B.

5 Weight loss is difficult to maintain once the rigid programme has ended. The maintenance phase alone – six days of eating normally and one Dukan day of protein – is unlikely to keep the weight off for the average dieter, whose indulgence throughout the week will outweigh the benefits of the protein day.


Do not try this at home!

I just came across this article about Adriana Lima’s diet and exercise regime and it’s mind-bogglingly stupid. And unfortunately this sort of thing always makes the headlines and could even influence some people into trying it themselves.

So if you’re tempted into trying this sort of thing then think again. Losing weight is easy if you are sensible. You want to lose weight to be healthy as well as to look good. There’s no point doing it if you’re going to put your health in serious danger.

Here’s the article:A angel da Adriana

The Victoria’s Secret fashion show, which features a parade of hopelessly beautiful women wearing only underwear (and giant wings) airs November 29 on CBS. The hype is much like that for the Super Bowl — million-dollar commercials, merchandise tie-ins (even if you can’t look like an angel, you can smell like one), and celebrity appearances that you rarely see outside professional sports. The models are stunning, with long legs and seemingly perfect bodies. Perfection, it seems, comes at a price.

In a recent interview with The Daily Telegraph, model Adriana Lima shared her diet and exercise regime, which includes high intensity workouts twice a day, and protein shakes prescribed by a nutritionist. More worrisome is the period right before the show, when her diet turns to near-fasting. According to the article, “For nine days before the show, she will drink only protein shakes – “no solids”. The concoctions include powdered egg. Two days before the show, she will abstain from the daily gallon of water, and “just drink normally”. Then, 12 hours before the show, she will stop drinking entirely.”

We asked Dr. Juan Jose Rivera, a Miami Beach cardiologist and health correspondent on Telemundo, whether Lima’s diet strategy is healthy. Absolutely not, he replied.

“She’s trying to lose weight quickly. Carbs are the main source of energy and when you restrict them your body has to get glucose somewhere, so you start creating ketones and ketones are toxic. That places a lot of stress on the kidneys, which work overtime. You lose a lot of water and that’s why she’s drinking a gallon of water a day. Both of those things can throw her kidneys into renal failure.”

Besides renal failure, Dr. Rivera listed a host of other potential side effects from this high protein, low carb diet, some of them not befitting an angel including constipation, low blood pressure, dizziness, leg cramps, and bad breath.

In addition to dieting, Rivera was concerned about her extreme exercise routine. “The other thing that she does is that she ramps up her exercise to two sessions a day. she’s not allowing her muscles to rest and recover from the exercise that she’s doing every time you over train that could lead to injuries because your muscles are overworked”, he said.

So what does the doctor, who shares his practice with South Beach Diet creator Dr. Arthur Agatston, recommend? We’ve heard it before. Quick fixes don’t work, says Rivera.

“We see a lot of women who are at the ideal weight and want to lose more weight we call that the Cosmo effect. As a physician I do not recommend that diet. Every time you lose a lot of weight in a short period of time it will not be healthy or sustainable. You’ve got to have a healthy diet combined with exercise. I do not recommend the high protein low carb, basically starvation, diet.”

Rivera also remarked on the consequences that publishing this diet may have on readers and people who want to emulate models. “Victoria’s Secret is an entity that a lot of women look up to. This model is dieting for a particular goal, but she can’t forget the fact that she’s got a lot of people out there that that don’t have her resources. It’s another example of how far models will go to achieve success. In my opinion, these types of extreme diets could be the beginning of eating disorders. This is not sustainable. What’s going to happen when you gain weight again. Are you going to get depressed? It’s a slippery slope.”


Here’s a great article from shape.com about why it’s so important not to go back to eating how you used to eat before you lost weight. Also, a good tip on mixing up your exercise regularly.

We’ve seen it happen with everybody from celebs like Kirstie Alley and Janet Jackson, to former Biggest Loser contestants—heck, even one of the most powerful women in the world, Oprah Winfrey, can’t seem to maintain weight loss. Losing the weight is only half the battle; keeping it off for good is another story.

According to a new study published in the August 2011 issue of the American Journal of Preventive Medicine, weight loss and weight maintenance require two completely different approaches.
Once you’ve reached your target weight, you can’t immediately return to your old habits or you’ll see those pounds creep back on (and in most cases, a few extra too). Several recent studies note that only about 5 to 10 percent of people who successfully lose weight are able to maintain their trimmed-down figure. And more new research shows that the hormones that help regulate appetite can be altered up to a year after losing weight on a lower calorie diet. That means even though you dropped the pounds, your body may be working against you to keep them off.

So why is it so darn hard to keep the weight off? We asked Michele Olson, Ph.D., a professor of exercise science at Auburn University who regularly studies calorie expenditure, to explain the main reasons it’s so hard to keep the pounds at bay (and how to counteract them):

Reason #1: Our bodies are hard-wired to fight off starvation.
You can thank our ancestors for this one—losing weight used to be very undesirable. A drop in our caloric intake used to mean famine and that food may not be available for a long time. And even though we now live with mega-grocery stores on every corner, our bodies are still programmed to react to a caloric deficit the same way.

“Our bodies were designed to store energy efficiently,” Olson says. “So, even if you are overweight, your body is very attuned to what has been ‘normal’ for an extended time period, and to prevent any possibility of being in a state of starvation, your body has many mechanisms that trigger it to hold on to whatever body weight you’re at.”

Fight back by focusing on portion control, eating well-balanced meals, and making your snacks count. You’ll stave off hunger and keep mother nature in check.

Reason #2: Weight loss changes your metabolic needs.
Talk about a double-edged sword: the less you weigh, the less calories you need to maintain your weight. Once you’ve stopped ‘dieting,’ you can’t go back to eating the same amount of food that you were accustomed to, Olson says. “If you cut your calories to 1800 a day and lose 10 pounds, your new body might only need 1800 calories to maintain your new weight. Lighter bodies have less mass and cells and therefore require less energy to maintain those living tissues and cells.”

Maximize every calorie by planning ahead and stock your fridge with foods that will fill you up, not out.

Reason #3: Your body adapts to your fitness routine, so may not be burning the same amount of calories that you did when you started your working out.
Been hitting the gym regularly, but the pounds still seem to be creeping back on? Blame the efficiency of your body for that one. “When you do specific movements over and over, your body ‘learns’ those movements and is naturally programmed to become better at them,” Olson says. “In sports, this is quite helpful: professional tennis players can play brutal matches in the heat for hours six or seven days in a row! They expend nowhere near the energy it would take the rest of us. This is why you have to alternate your workouts and find fresh movements and fresh exercise formats if you want to continue to burn a specific number of calories on a regular basis.”

Create new workouts (experts recommend mixing it up every 4 to 6 weeks), try new moves, and keep your body challenged with our workout builder tool!

Reason #4: You can’t stay on a diet forever, and if you cut out certain foods in order to lose weight, adding them back in can cause weight gain.
Been in pasta heaven since going off your diet? Cutting out foods like bread, pasta, potatoes, and other ‘carbs’ is an easy way to cut calories and lose weight, but what happens when you begin eating them again? The scale will likely take notice.

“It’s not a good idea to cut out a specific food group or stay on a very limited calorie diet,” Olson says. “There is nothing magical about cutting out a food group for weight loss. If you limit an entire food group (such as carbs), you are really limiting your overall calories. It is much better to reduce total calories moderately from all food groups to limit normal (and healthy) cravings for those foods and to rid your house of refined snacks such as chips and sweets—food items you can live without (that only add low-nutrient calories).”

Reason #5: Old habits die hard.
Out with friends? They may be more likely to pressure you into old eating habits now that you’ve “lost the weight.” Or, maybe you’re more likely to indulge yourself again, rationalizing that you “deserve” that extra cookie now that you’ve made it back into your skinny jeans.

Set a good example for your friends instead of letting them coerce you back into your old ways. Order up a skinny cocktail and pick smart choices from the menu when out with the girls. And enjoy healthier versions of your favorite treats on occasion. Maintaining your weight doesn’t mean you can’t indulge from time to time, just be sure not to let it become all of the time.


Still losing weight.

November 9, 2011

Apologies for the lack of posts recently, I’ve had a busy month what with school half term and just life in general.

I’ve been off the boil the last few weeks and haven’t paid much attention to my gut goal, however I’m pleased to say that despite going up a bit over the half term, I’ve got back on track and am half a kilo lighter than this time last month. Ok, it’s only a pound but it’s still my lowest yet and I’ve done little to achieve this.

I had my first cold in three years and, being a man, this was clearly a death bed scenario (well it  felt like it!) and I didn’t get to do any exercise at all except for eating comfort food to make myself feel better.

Still, I’m back on track now and I’ve got six weeks to go before my Christmas holiday so that’s a good source of inspiration to lose another 5 pounds if possible and be at my best weight since I was a teenager!