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Michelle SeegerFad Diet PaperNutrition 140L.ZirilliNovember 18th, 2013Table of ContentsFad Diet #1; Whole 30……………………………………………………………2-6Fad Diet #2; 80/10/10……………………………………………………………..7-10Fad Diet #3; IIFYM………………………………………………………………10-14Fad Diet #4; The South Beach Diet……………………………………………...14-17IIFYM Calculation Example…………………………………………………….18Fad Diet Comparison Chart……………………………………………………..19-20Approved and Non-approved SBD Foods………………………………………22-23References…………………………………………………………………………24Whole 30 Approved Foods List………………………………………………AttachedWith obesity rates on the rise, and the importance our society places on what we should look like, it is not surprising to see that there are fad diets available for almost everyday of the year. A fad diet by definition, does not necessarily mean it’s a poor option for weight loss, it simply means that the diet has quickly gained popularity and often times is quick to lose it. As a culture we look for the magic pill, something that can quickly revert us back to a healthy weight, with as little effort as possible. Unfortunately weight loss is not so simple. Within this paper, four fad diets will be evaluated; Whole30, 80/10/10, IIFYM, and South Beach, all of which vary greatly.Fad Diet #1Whole 30Whole 30 is a nutritional program within the larger spectrum of Whole 9 Life. The program Whole 9 Life was created by Dallas and Melissa Hartwig in hopes of promoting healthy lifestyles and providing information that can help people achieve optimal health. Dallas has a BS in Anatomy and Physiology and a MS in Physical Therapy. Both Dallas and Melissa are Certified Sport Nutritionists though the International Society of Sports Nutrition. Within their program there are 9 subtopics that they believe will lead to a healthy life. The 9 factors include nutrition, fun & play, personal growth, temperance, sleep, healthy movement, stress management, socialization and natural environment. The creators of Whole9Life belief that taking action towards improving these 9 facets can help achieve overall well being. The Hartwigs first publication “It Starts with Food,” shows the importance of nutrition in relation to the Whole9Life ideology, as the title states they believe the journey to achieve overall health starts with the food we consume. Whole30 was designed from the experiences of the Hartwigs, who were the first to complete this challenge. Studying both science and clinical research refined their personal challenge into what today is Whole30. The potential outcomes of the Whole30 program vary from one individual to another. Relative to our bodies the Whole30 program is an evolutionary process. Commonly individuals first move through the cycle termed “carb flu,” during this stage the body is in adjustment due to American dietary staples, such as bread or pasta, being removed. The severity of this “flu” will be dependent upon ones nutritional intake prior to beginning Whole30, often the worse ones nutrition is pre Whole30 the more noticeable are the flu-like symptoms. A few common symptoms can include the inability to fall asleep, irritability, and signs of fatigue, however in most cases these symptoms will persist for 14 days or fewer. After which the benefits of this program will be begin to develop and become more evident. At this stage levels of fatigue should decrease, falling asleep and staying asleep should become easier, mood enhancement, and boundless amounts of energy have also been reported amongst Whole30ers. The post Whole30 program outcome is to ultimately build a healthy relationship with food. Gaining both knowledge from the information provided on the Whole30 site as wells achieving a greater understanding as to our bodies response to this type of diet, both physically and psychologically. Weight-loss is not the goal of whole30 but it can be a frequent outcome. Whole 30 does not provide a specific nutrient breakdown, however it does recommend 3 daily meals. Each meal consisting of an adequate portion of meat, ranging from 1-2 palm sized portions. The rest of your plate should be filled with vegetables as well as the addition of the occasional fruit. For fat, oils and nut butters are recommended as 1-2 thumb-size portions per meal or nuts and seeds in which 1 handful per meal is the appropriate serving size. High levels of physical activity may require the addition of a pre- and post- workout meal. Pre-workout snacks should be consumed 30-75 minutes before exercise and consist of a ? serving of protein and a ? serving of fat. Post-workout meals should involve a regular serving size of protein and an adequate amount of carbohydrate dense vegetables, such as sweet potatoes or winter squashes, and occur 15-30 minutes post exercise.As with the Paleo diet legumes, alcohol, sugar, soy and grains are not approved. However, unlike Paleo there are no Whole30 approved sugars. Although honey, agave nectar and maple syrup are allowed on Paleo they are not allowed within the Whole30 program nor does it allow any consumption of alcohol.The key difference between Whole30 and Paleo is the concentration on our psychological response to food not just our physical response. Whole30 wants to provide psychological benefits for those going through the program. The psychological component becomes apparent when foods that are allowed individually become non-compliant based upon the use of that particular food within a recipe. The issue comes down to the feelings that are often elicited by the consumption of certain foods, examples would be; pizza, cookies, pancakes and doughnuts. All of the previously mentioned foods can be developed in a way in which the ingredients are Whole30 compliant. However, the feeling one might receive from eating these foods has been termed “sex with your pants on,” or SWYPO. These foods are commonly eaten in times of stress, feeling down, or possible time crunched and provide us with a level of comfort. The creators of Whole30 believe that this comfort we receive may seem insignificant but can create a negative relationship between an individual and their food intake. Whole30 is a short-term diet that works to promote positive lifelong benefits and habits. For that reason Whole30 is promoted as a program, not necessarily a diet. It is a program that can be completed biannually, annually, or as needed. It is marketed as an option for people to reset themselves. Exercise is not included within the Whole30 program, however it is a part of Whole9Life and is highly recommended to those taking part in Whole30. Cross Fit was designed by Greg Glassman, his recommendations lean towards that of Paleolithic nutrition to improve health and physical performance. In essence, the entire Cross Fit community backs both the Whole30 program and the Paleo diet. Melissa and Dallas Hartwig are both involved in Cross Fit and that is initially what pushed them to create this program.The fittest man and woman on the plant indirectly promote Whole30. This term is dubbed to the Champion of the annual Cross Fit Games, and it is apparent that Cross Fitters worldwide place a strong focus on their Paleolithic diets. Many snack foods available at these events are whole30 approved (e.g. primal pacs, chapul bars, lara bars and pure wraps).For healthy and active individuals, Whole 30 can be a great option. I think it can be a positive experience for people who are struggling with disordered eating or who are caused stressed by their relationship with food. Personally I completed the Whole 30 last April. The biggest positives were removing calorie counts out of my daily routine as well as weighing. Both of which are not approved while on Whole30, it takes the pressure off weight loss as the main goal. Whole 30 can provide both mental and physical benefits, every spring I suffer from seasonal allergies, of which this past yr I had none. Since college I’ve also suffered with severe tendinitis in my shoulder, the chronic pain I experience weekly was absent for several months after completing the Whole 30 program. Whether it was Whole30 that led to these benefits one cannot be sure but there were definitely no known negatives from participating. The biggest understanding with this program is that it does require preparation and patience. Testimonials on the Whole30 sites show improvements from Acne, Chrons Disease, Fibromyalgia to Tendinitis. Many of the reviews from Whole30 are very positive, the initial reaction defines the first 2 weeks as the most difficult, as the body is responding to the complete overhaul of ones diet. As weight loss is not a goal, it is not uncommon for people to maintain their weight pre Whole30, the program focuses on both nutrient and energy-dense food consumption. However, reviewers have commonly stated this occurred from too much snacking on high-fat snacks, such as almonds, macadamia nuts, or pistachios. Although these nuts are full of healthy fats they are high in calories and add up quickly.Physicians promoting evolutionary medicine and Paleolithic dieting have increased over recent years. Two well-known groups are Paleo Docs and Primal Physician Network. These doctors believe the diet is both beneficial short and long-term. Reviews show that Whole30 can fit both healthy and unhealthy individuals. Although Whole30 is restrictive it still allows for lots of variety, due to this, those with compromised immune systems or who suffer from chronic disease can easily alter the Whole30 diet to fit into their life, and gain the benefits from it.Fad Diet #2 80/10/10 Douglas GrahamDr. Douglas Graham, a lifelong athlete created a diet, he believes humans are biologically meant to consume. Dr. Graham has practiced as a Chiropractor in Florida for 20 years, but now solely works on promoting his book and the benefits of choosing to follow the 80/10/10 diet. The 80/10/10 diet was created after his years of personal experience with adhering to a raw foods diet. Although he has few publically noted credentials, his level of expertise comes in the form of personal experience, as he has been following a raw diet since 1978. Since this time he has been a major promoter and contributor to the raw foods movement. This experience along with his scientific research has helped Graham develop the diet humans were meant to follow. Prior to Graham, Dr. Ornish was one of the first to promote a diet with this macronutrient breakdown of 80% carbohydrates, 10% fat and 10% protein, however Graham has taken his diet to a different plane by focusing on the consumption of fruits as the main food source, as well as eating these foods in their raw state. The 80/10/10 outcomes are focused on both weight loss and providing the necessary guidelines for healthy eating. These benefits will ensue when transitioning from a SAD (Standard American Diet) to a low-fat, plant-based raw foods diet. With this comes increase in athletic performance, overall health, increased wellbeing, and weight loss. Graham believes that humans are not carnivores, characteristically we have many differences. A few differences that Graham states within his book “80/10/10,” are that carnivores walk on all fours, have tails, and manufacture Vitamin C within the body as where humans must get this vitamin from their food. Humans are neither herbivores nor omnivores states Graham. The lack of cellulase and enzymes that help breakdown grass, weeds, and leaves is the evidence showing that we are not meant to survive solely on vegetables. Graham believes that humans are in fact frugivores. Frugivores live primarily on fruits with the addition of tender greens. The indigestible fiber and cellulase within some vegetables such as broccoli and asparagus led him to the belief that they are not best for our overall health. What he tries to compel to the reader is that foods that result in difficult digestion compromise our nutrition and eventually out health. Supplements are not required on this diet. However, it was commonly stated that people found themselves deficient in both vitamin B12 and vitamin D. Although not recommended it may be necessary to include these supplements if attempting the 80/10/10 diet.Within the 80/10/10 diet the foods consumed should be whole-foods, fruits, vegetables, nuts & seeds, and young coconut. No specialty foods are to be consumed however, the diet does promote a special type of meal. Mono meals are highly encouraged within the 80/10/10 diet. These meals are comprised of 1 type of food, an example might be consuming 4 lb of watermelon or 1 lb of bananas for breakfast. In relation to these mono meals Graham runs a program called Banana Island. This program is 80/10/10 based, has no specific length in time, and can run for 3 days up to 30. This program consists of not only mono meals but utilizes the same fruit continuously throughout the duration of the program. Commonly bananas are consumed due to availability and price, however other fruits such as watermelon or mango could be used as well. For the specific length of time individuals will consume 3 meals daily of a single type of fruit, with the addition of 1lb of greens eat days. These fruits can be made into a smoothie or frozen, but addition of heat is not allowed as this does not follow the raw aspects of the diet. Graham created this program to help ease individuals into the 80/10/10 diet by simplifying the diet, he removed the decision making process of having to decide what foods to eat.The cost of the diet is $24.95, with this cost one would receive the book “80/10/10 Diet” written by Douglas Graham, that provides the understanding and concepts of the diet. Within this book Graham explains why we are meant to eat this way, talks about the benefits, and the keys to transitioning to this highly restrictive diet. It is also noted by Graham that there will be a rise in an individual’s weekly grocery bills due to the consumption of fresh fruits and vegetables.Graham promotes his diet as a life long change. It is something that one should work towards and continue with, as it promotes what foods we are biologically designed to consume as well as in what state they are consumed. Exercise is an important component within the 80/10/10 diet. Graham has been an athlete throughout his life and it was athletics that pushed him in the direction of going raw back in 1978. He states that exercise should account for a minimum of 1/5 of the total calories used daily. He believes that this type of diet is appropriate for athletes of all natures.Some celebrities that have been associated with the 80/10/10 diet are actress Demi Moore, NBA star Ronnie Grandison, and Olympic Sprinter, Doug Dickerson.The 80/10/10 diet is definitely the most severe of the four evaluated. The lack of variety and balance within the diet along with the strict guidelines would be overwhelming for the majority of the population. This diet may be much easier for a vegan or vegetarian to transition to, choosing to transition from a well-balanced diet to the 80/10/10 would require significant amounts of willpower. I would not recommend this diet, even within the 80/10/10 site they mention the deficiency of vitamin B12 and vitamin D. The low levels of fat in the diet may not be enough for some. Individuals who have tried the 80/10/10 commonly experience both pros and cons. Some concerns included, tooth erosion with the extremely high sugar levels, weight gain was actually common as well. The difficulty and restrictiveness of the diet seems to be a major source of concern for those who’ve tried the 80/10/10 diet.This diet has had both positive and negative feedback. However, it seems to be scaled slightly more to the negative aspects. As mentioned within the evaluation of the 80/10/10 diet, it is common for deficiencies to arise during these types of diet. Healthcare professionals review the diet as extremely rigorous and does not fit within the goals of the average American, as well as those who are may have chronic disease the lack of variety within this diet will produce more negatives than positives.Fad Diet #3If It Fits Your Macros(IIFYM) or Flexible Dieting was created by a group of bodybuilders. The term “clean eating” is used by many in the industry and can be very strict. Clean eating has been shown to promote the fear of “dirty” foods and in recent years the term orthorexia has become more commonplace. Orthorexia is defined as an eating disorder in which the individual has an extreme obsession with avoiding foods deemed unhealthy. Within the bodybuilding community there has been a rise in individuals suffering from orthorexia. It is not uncommon during a cutting phase, or pre-competition phase for athletes to deplete their water storage within their body, decrease their sodium intake, and eat a very limited number of foods (e.g. Canned tuna, chicken breast, asparagus, broccoli). The lack of variety has led athletes down roads to obsessing over the foods they can and cannot consume as well as create a very negative relationship with food. The main ideology of IIFYM is the allowance of all foods into one diet.The diet IIFYM is relatively new however the science behind it is not. Although there is no one creator of this diet there are individuals who are highly knowledgeable about the concepts. Anthony Cellovo is a well-known promoter of IIFYM/Flexible Dieting. He promotes two websites, as well as . These sites provide much of the information necessary to understanding the main concepts of the IIFYM diet.IIFYM was created using math and science. Counting of macronutrients to help one achieve a more specific outcome is the basic goal of IIFYM. On the psychological end of things IIFYM can help reduce binging, reduce risk of metabolic damage and provide for a better relationship among individuals and the food they consume. The key to IIFYM is the counting of carbohydrates, fat, protein, fiber, and often times sugar. Determining the correct amount of macronutrients to be consumed can be done online at multiple site, the top one being but it can also be helpful to contact someone whose able to better determine your exact numbers. To determine these numbers, one can use a macronutrient calculator. Here one would use the necessary information to calculate BMR, TDEE, and total caloric intake based on whether the goal is fat loss, maintenance, or bulking. Once the total caloric intake is defined Anthony recommends using the following numbers to calculate macronutrient breakdown. 1g of protein per 1lb of body weight and .4g of fat per lb of body weight, the calories left over will be filled by carbohydrates. IIFYM specifically is hard to define, the food chosen are specific to eat individual and is has not quite hit mainstream media yet. For many of those who chose IIFYM the purpose is a lifestyle change. The diet here can be both short-term as well as long-term. Possible to choose this diet for a special event weeks leading up to a vacation but it is also one that people could carry on continuously. IIFYM does not have a purchase price, but to follow this diet individuals will need to purchase a food scale, as accuracy in counting macronutrients is the key to success. Although not necessary it may be beneficial for individuals to consult with a nutrition coach who has a better understand of the diet, this could require a single payment of $20 dollars up to $200 and beyond based on the services provided, such as meal planning, calculation of macronutrients as well as an exercise plan. This diet has risen from those who are involved in competitions, trying to cut fat mass and be as lean as possible. The goals can be to loss fat, maintain, or gain muscle/fat if in a “bulking” stage. It comes down to calories in versus calories out, but instead a greater focus on Macronutrient counts. For those on IIFYM two of the biggest reviews that come up are one the idea is great but the amount of time it takes to prep meals, and weigh out food is overwhelming. The second being those who no longer have to restrict themselves of 90% of the food out there, that this diet provides variety as well as a sense of ease for the individuals due to the freedom and flexibility of the diet, which is why IIFYM has also been termed flexible dietingThe greatest results from IIFYM comes psychologically, athletes are able to retain their thoughts about food. Taking their views of foods as being good or bad and clean or dirty. The understanding that giving up the foods we enjoy isn’t the always the best option to achieve our goals. The formula along with a combination of nutrient-dense foods and satisfying foods complement each other to provide a balanced diet that can lower stress levels and increase their positive relationship with foods. IIFYM allows for balance and is designed to help individuals hit their body composition goals while still being able to maintain a social life.People within the bodybuilding community are those closest to the promotion of IIFYM. It is the competitors who are successful on this diet and win competitions are the biggest promoter to the diets. Promotion is focused towards other competitors as well as people in that fitness based community.IIFYM can be a great tool for those who have a specific goal, such as weight loss or increase in muscle mass. This diet can be time consuming, it’s based off of very specific numbers. It involves the weighing and measuring of foods, the easiest way to accomplish the diet is with prepping meals ahead of time. However, for the average person I would not recommend this diet. Those who transfer from the “clean eating” spectrum to IIFYM see both positives and negatives. Some reviewers felt that IIFYM was very time consuming and they in fact developed an obsession with counting their macronutrients. On the flip side there are also individuals you were able to build a better relationship with food and add foods into their diets that they had previously feared. IIFYM is a fairly new concept, has been questioned to be a FAD diet. Its exposure has been limited to those involved in strength training and fitness competitions, has little exposure to the mainstream media. One professional review linked IIFYM to another fad diet, weight watchers. The linkage between the two results from the idea that all foods allowed and the main focus is keeping track of the foods consumed, whether it is macronutrients or points. Also stated that IIFYM needs to still have balance within the diet, focusing on choosing nutrient-dense foods the majority of the time and adding in foods we love but may not be the most nutritious in limited amounts.Fad Diet #4 South Beach DietDr. Agatston is a practicing cardiologist in South Florida. Agatston is well respected within his specialty and has years of experience working with individuals with cardiovascular disease. The South beach Diet was created after The American Heart Association (AHA) provided physicians with recommended diet changes to lower the risk of the disease and to prevent further damage. The AHA recommended a high-carbohydrate, low-fat diet for individuals with heart disease. Along with many of his colleagues Agatston began to implement these diets, the initial reaction was good, but overtime the results would often plateau and regress. His lack of results was not only frustrating for his patients but also for himself. He knew he needed a program to provide his patients to decrease their risk of cardiovascular disease or further damage. Dr. Agatston was also aware that the diet needed to be fairly easy to follow, and not overly restrictive, needed to be feasible. South Beach diet promises a loss of 8-14 lbs in the first two weeks of the program when following phase 1, this initial phase being the strictest of the 3-phase diet. Although the strictest phase it is also the shortest, lasting just 14 days. After these initial weeks, the dieter moves into phase 2 of the program and should expect to lose 1-2lbs per week. Once the goal weight is achieved individuals are now in phase 3, the maintenance phase. Calorie counting is not a component of the South Beach diet, nor does it provide a specific nutritional breakdown. The South Beach Diet offers fairly well balanced guidelines and places a large focus on the glycemic index of foods and consuming foods with a low GI. However, serving sizes are closely looked at as certain amounts of nuts are approved per day, 15 pistachios or 20 peanuts. The initial phase will contain no fruit, grains, or starchy vegetables. Without these foods phase 1 will definitely be lower in carbohydrates than the average American diet, at around 60%. The majority of the carbohydrates consumed in phase 1 can be found in dairy or the vegetables consumed. Within phase two the dieters will slowly increase their carbohydrate intake, as whole-grains are allowed sparingly as well as a reintroduction of certain fruits into the diet. The South Beach Diet book constantly reminds the reader to differentiate between good and bad carbohydrates as well as good and bad fats. Dr. Agatston repeatedly reminds the readers that foods stated to be bad carbohydrates or bad fats need to be avoided. Good carbohydrates come from vegetables and low fat dairy products where as bad carbohydrates come from refined and processed grains. Throughout both phase 1 and 2 the diet leaves few options for foods high in saturated fat, a focus believed necessary for those at risk of or suffering from cardiovascular disease. The cost of the diet is $29.95, with this cost comes “The South Beach Diet” book as well as access to certain features on the South Beach Diet website. Within this book Dr. Agatston provides an easy and interesting read about his basic beliefs and scientific research that lead to the development of the South Beach Diet. Sample meal plans, easy grocery lists, as well as recipes can be found in this book as well. Grocery costs are likely to increase with his diet and another cost is the diet can be quite time consuming, due to necessary preparation.The South Beach Diet is essentially a long-term diet, from the perspective of Dr. Agatston, although the diets goal is to help you achieve a goal weight, the knowledge Dr. Agaston provides as well as the tools to succeed in the maintenance phase for the rest of their lives. The South Beach Diet is composed of 3 phases, each phase incorporating more foods than the one prior. The diet itself is quite fluid, although it is set up as phase 1-3, the options to bounce back is available to the dieters. Dieters may complete phase 1 successfully, while in phase 2, hits the holiday season and is unable to keep up with their goals, they can move back into phase 1. The South Beach Diet does recommend exercise throughout the program. As a doctor with a specialty in cardiovascular disease, Dr. Agatston promotes both cardiovascular and strength training. The recommendation is to alternate days of cardio and days of weights, to lessen chances of muscle fatigue.The south Beach Diet does have positives and negatives. It is less restrictive than other commercial diets and is set up in a user-friendly manner. The book is a fairly basic read and breaks down the diet. The main issue is with the constant terminology of good and bad carbohydrates. I would not recommend this diet due to the strictness with phase 1, however I do think the diet is scientifically based and can help individuals achieve their weight loss goals.Juliette Kellow RD states the positives with the South Beach diet are the low levels of saturated fats and higher levels of heart healthy unsaturated fats. Other benefits included removing the junk food from ones dieting and focusing on well-balanced nutrient-dense meals. The biggest concern associated with South Beach is the extremely low consumption of carbohydrates in the first phase, this restriction may be hard for many people to adhere to and take a serious amount of willpower. Dietitians are a good tool to take advantage of prior to beginning a commercial diet such as South Beach, as these diets are not necessarily one-size-fits-all.IIFYM Calculation Example:Necessary Information:Age:23Sex:FemaleHeight: 5ft 8 in.Weight: 164lbsPhysical Activity Level: Exercise 5-6x/weekAmerican Heart Association Recommends Mifflin-St Jeor. as an accurate calculator of Basal Metabolic Rate (BMR) BMR = 10 x weight(kg) + 6.25 x height(cm) – 5 x age(y) + 5 ? ? ? ? (male)BMR = 10 x weight(kg) + 6.25 x height(cm) – 5 x age(y) - 161 ? (female)BMR=1549Total Daily Energy ExpenditureDetermined by multiplying BMR by Exercise LevelExercise LevelsDaily Calorie NeedsLittle to No ExerciseBMR x 1.2Light Exercise(1-3x/week)BMR x 1.375Moderate Exercise(3-5x/week)BMR x 1.55Heavy Exercise(6-7x/week)BMR x 1.725Very Heavy Exercise(2x daily, extra heavy workouts)BMR x 1.9TDEE=2265**To achieve weight subtract 15-25% from TDEE, this number is used to further caloric macronutrient intake**Using 20% subtraction=1812 kcals per day for fat lossRecommended Macronutrients:-1g protein per lb of body weight-.4g fat per lb of body weight-Remaining calories are carbohydrates**Using the recommended macronutrient numbers listed above;Protein:164gFat:65.6gCarbohydrate:141.4g**As weight increases or decreases (3-5lb) the macronutrients should be recalculatedDietsWhole3080/10/10IIFYMThe South Beach DietAuthor:Doug & Melissa HartwigDr. Douglas GrahamN/A Anthony Callova is a major promoter of the diet and nutrition coach. Administrator of Dr. Arthur AgatstonPromised Outcomes/IdeologyIncrease in Energy, Improve Mood, Increase Overall Health, Athletic performance, based on eating the way humans were intended to eatRelative to the specific goal of the individual. That achieving ones wanted results could be done eating the foods they love. Separating athletes from the idea of “clean eating”Weight Loss, Decrease risk or further damage in relation to cardiovascular diseaseProduct/Nutritional BreakdownDiet tends to be higher in fat and protein and lower in carbohydrates. 80% Carbohydrates10% Fat10% Protein* Formula can be found directly below tableEating good carbs and fats while avoiding bad carbs and fats. Nutritionally balanced between macronutrientsApproved and Non-Approved Foods/SupplementsNo Dairy, Alcohol, Sugar, Grains, Soy.*A more comprehensive list can be found on page…Fruits, vegetables, nuts and seeds, and young coconut are approved. (in raw form)No approved or non-approved foods.*Stated on page…Who is this directed towards?Directed towards those in need of a re-boot relative to their nutrition, those looking to develop a healthier relationship with food.Directed to individuals who want to manage their weight, increase energy ad well as athletic performance. As well as to vegans, vegetarians and raw foodies following a high-fat dietBodybuilder, athletes who desire/need to achieve a certain body composition.Fist directed for those with cardiovascular disease, now more broadly directed towards those wanting weight lossCost Associated with DietNo specific. Recommended book “It Starts with Food,” available for $10.00 online.The Whole30 Daily Guide can be purchased for $14.95, mostly for motivational purposes and is not required.Retails at $29.95No specific cost. However, cost may be necessary if nutritional knowledge is weak, in order to use the appropriate macronutrient count. This can range anywhere from $20 to over $200 depending on the specificity of the plan.Retails at $24.95Time Commitment Gain range from short(30 days) up to a longer program(100 days). Overall short-term dietCan be used in the short-term but is promoted as a lifelong diet. A lifestyle adjustmentCan be both short-term(e.g. Competition preperation, 12 weeks) or long-termShort-term diet that hopes to reflect on ones diet for the long-termAccessibilityWith an internet connection this diet is very accessible. Variety of foods allowed in this diet allow for easier shopping, however this also comes with an increase Yes this diet is easily accessible. Fruit is easy to obtain, eating seasonally can help reduce costsVery accessible, all foods are allowed. However, if nutritional knowledge is low a coach may be necessary to better understand the concepts of IIFYMAlso quite accessible. PromotionPromoted within the Cross Fit communityTypically online and within magazines and journals that are directed towards vegetarians, vegans, and raw foodiesPromoted within the bodybuilding community. Commonly discussed through social media and personal websites and bogsPromoted on TV; infomercialsPromoters/SupporterCross-Fitters, NBA Star Grant HillDemi Moore, Olympic Sprinter Doug DickinsonMany athletes affiliated with bodybuilding and competitions.Nicole Kidman, Eva MendezThe South Beach Diet:Phase 1 ApprovedLean Meats-Sirloin, Top Round, Tenderloin (Beef)-Turkey & Chicken Breast-Turkey Bacon-Canadian Ham-Pork Tenderloin-Fat-free or low-fat lunchmeat-All seafoodDairy -Fat-free or low-fat Cheese- Fat-free or low-fat Milk-Yogurt, plain fat-freeTofu-Soft, low fat or liteEggs-Whole eggs are permitted unless advised otherwise by a physician of R.D. -Egg whitesFats-Olive and Canola OilNuts-Almonds-Cashews-Pistachios-Macadamias-Peanut Butter-Peanuts-PecansVegetables-Artichokes-Cucumbers-Celery-Asparagus-Eggplant-Sprouts-Beans-Lettuce-Tomatoes-Broccoli-Mushrooms-Turnips-Cabbage-Snow Peas-Water Chestnuts-Cauliflower-Spinach-Zucchini*Sweet Treats limited to 75 calories dailyPhase 2 Approved*All food in Phase 1 are approved for Phase 2Fruit-Apples-Kiwi-Apricots-Mangoes-Berries-Oranges-Cantaloupe-Peaches-Cherries-Pears-Grapefruit-PlumsDairy-Non-fat yogurt, artificially sweetenedStarches(Should be used sparingly)-Bagels, whole grain-Bread(Rye, Whole wheat, Oat, Bran, Multigrain)-Whole-wheat pasta-Low-sugar, high-fiber cereal(e.g. Fiber One, Extra Fiber All Bran)-Old Fashioned Oatmeal-Bran Muffins-Peas-Popcorn(no butter or toppings)-Brown or wild rice-Sweet PotatoVegetables & Legumes-Barley-Pinto Beans-Carrots-Black-eyed peasMisc.(sparingly)-Chocolate -WineWork CitedBarclay, E. (n.d.). The Paleo Diet Moves From The Gym To The Doctor's Office. NPR. Retrieved November 11, 2013, from , M., & Hartwig, D. (n.d.). Whole30 Approved. Whole9 Let us change your life. Retrieved November 13, 2013, from , M., & Hartwig, D. (2012). It Starts with Food. Las Vegas: Victory Belt Pub.80/10/10Graham, D. N. (2006). The 80/10/10 diet: balancing your health, your weight, and your life one luscious bite at a time. Key Largo, Fla.: Foodnsport Press.The 80-10-10 Diet. (n.d.). 80-10-10 Diet Review: the truth. Retrieved November 11, 2013, from , A. (n.d.). If It Fits Your Macros. IIFYM. Retrieved November 13, 2013, from , A. (n.d.). Which is Better: Clean Eating or If-It-Fits-Your-Macros?. imprvism. Retrieved November 12, 2013, from , L. (2013, October 19). A Dietitians take on IIFYM. Your Very Own RD. Retrieved November 10, 2013, from , M. (2010, November 8). Twinkie diet helps nutrition professor lose 27 pounds. CNN. Retrieved November 13, 2013, from Beach DietAgatston, A. (2003). The South Beach diet: the delicious, doctor-designed, foolproof plan for fast and healthy weight loss. Emmaus, Penn.: Rodale.Kellow, J. (n.d.). South Beach Under the Spotlight. South Beach Diet Review. Retrieved November 14, 2013, from Official South Beach Diet. (n.d.). South Beach Diet. Retrieved November 13, 2013, from , K. (n.d.). The South Beach Diet Review. WebMD. Retrieved November 12, 2013, from ................
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