Exchange diet | Fad diets

Exchange diet

We all know about fad diets and their promise of bringing some instant weight loss.

Now before you click on any of the links to the diets you must read this disclaimer: You should always visit a doctor before starting any diet or exercise program.

These fad diets are far from the ideal diet and it should be noted that they aren't balanced and the best way to lose any weight is with a careful well balanced diet. I am not responsible for any health issues that should arise because you try any of these diets. Fad diets take form in many ways: low-fat, low-carbohydrates, high-protein, or focusing on one particular food item such as grapefruit.

These diets lack major nutrients such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and protective phytochemicals, such as antioxidants (substances found in vegetables, which are protective against disease).

Over the long term, by not receiving the proper amounts of these nutrients, you may develop serious health problems later in life.

The exchange groups for meat and cheese are categorized by lean meat (55 cal) and low fat substitutes, medium-fat meat (75 cal) and substitutes, and high fat (100 cal).

Exchange sizes on the meat list are generally one ounce and based on cooked meats (three oz of cooked meat equals 4 oz of raw meat) These proteins are found in meats, fish poultry, cheese, eggs, milk, dried beans, legumes and some nuts.

Starches and Bread. Each exchange contains about 15 grams of carbohydrates; 3 grams of protein, and a trace of fat for a total of 80 calories serving size may vary.

A general rule is that 1/2 cup of cooked cereal, grain, or pasta equals one exchange and one ounce of a bread product is one serving.

Vegetables. (25 cal) are 1/2 cup cooked, 1 cup raw, and 1/2-cup juice. Each group contains 5 grams of carbohydrates, 2 grams of protein, and between 2 to 3 grams of fiber. Vegetables can be fresh or frozen, canned low sodium is also acceptable.

Fruit has about 15 grams of carbohydrates for a total of 60 calories. The serving size varies. Example ½ of banana is one exchange, 1 small orange is 1 exchange.

Milk is usually one cup or 8 oz. For those who are on weight-loss or low-cholesterol diets, the skim and very low-fat milk lists should be followed (90 cal).

Fats store in the body for extra calories for in the future. A fat exchange is (45 cal) usually varies in serving size.These proteins are found in meats, fish poultry, cheese, eggs, milk, dried beans, legumes and some nuts.

Avoidance of saturated fats and choose polyunsaturated or monounsaturated fats instead. Fats are found in margarine, butter, oils, nuts, meat fat, and dairy products.

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