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The 3 Week Diet
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Checklist for Diet Programs

Checklist for Diet Programs


The rice diet! The cabbage diet! The blood type diet! South Beach! Atkins! Low carb! No carb! Which is the right diet? People who desire to lose weight are very vulnerable because they are very frustrated. Weight loss is difficult, and everyone is looking for an instant solution. However, they need to understand that the instant solution does not exist. So how can you distinguish between true and false weight loss claims?

Does the diet promote fast weight loss?

That’s a clear indication that it is unrealistic. When you start on a diet, water weight is the first to go. If you lose more than two pounds a week, it means you are drawing from both muscle and fat mass. This is not good, since muscle is a major factor that controls your metabolism. Loss of muscle mass slows down metabolism. Weight loss should be gradual and slow, so you are losing not more than two pounds per week. You should tap into stored fat more efficiently, rather than burning muscle and water.

Does the weight loss regimen involve eliminating whole food groups or eating just one food?

If so, then failure is inevitable. Many people cannot stick to a constrictive diet. Most people got overweight from overeating. Constricting a person who has overeaten for years is unlikely to work. It might only work in the short term, before bodily cravings overcome the will power. This is when binge eating happens, and erases all progress that had been made.

Does the program help in changing long-term eating habits?

If not, you will only be caught up in a perpetual lose-gain cycle, also known as “yo-yo” or “roller coaster” dieting. Most diets are just short-term solutions for long-term problems. People who lose weight and stay that way have changed their attitudes towards food and eating habits.

Does it involve exercise?

If it does not, you might gain the weight back. Exercise is crucial to weight loss success. You need at least one hour of aerobics, at least five times a week, if you are serious about losing weight. In addition, you need strength training twice a week to build muscle. Working with rubber tubes or lifting weights helps maintain and even increase lean body mass, which assists your metabolism burn calories.

Does it sound easy?

Supplements or diets that tout “no exercise or dieting needed” or “permanent weight loss, even when you stop using the product” are not genuine. If you rely on too-strict diets or supplements, you are wasting your time. Likewise, don’t focus too much on the negative-calorie food diet.

Charles Mburugu is a professional content developer and an entrepreneur. He has written numerous articles on a wide range of subjects such as home improvement, product reviews, real estate, finance, and internet marketing. He can be reached at

The 3 Week Diet