The Ultimate Weight Solution Food Guide by Dr Phil McGraw

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"The Ultimate Weight Solution Food Guide" by Dr. Phil McGraw came out to capitalize on Dr. Phil's bestselling "The Ultimate Weight Solution." The bulk of the book, from page 149 through page 707 consists of charts regarding nutritional content of food. The first 148 pages contain some common sense guides for losing weight and maintaining that weight loss. It's a handy reference for those who want to know the basics in the foods they are eating.

While the book is normal trade paper back size, it's not so compact as to easily fit inside a pocket, a purse, or another way to carry along with you. At a little over 700 pages, it's not something you'll carry around with you, even though there are numerous fast food entries. It's a book to keep handy near the kitchen.

After a quick introduction where Dr. Phil encourages you to get excited and then outlines the scope of the book, he launches into chapter one where he has you put your weight on project status. This is where you determine where you are at, create an environment to help you achieve your goals, prioritize exercise into your life, and create accountability. It's a good basic plan toward weight goals. Chapter two contains a three stage plan to what Dr. Phil calls weight loss freedom. There is a 14-day rapid start plan, the continuation plan, and then maintenance. Chapter three has menus for the stages. The menus are contain pretty basic dishes and guidelines.

Chapter four has some behavioral, nutritional restaurant, travel, vacation, social, and stress-eating strategies to help you with your weight loss and healthy eating. Finally, chapter five teaches you how to use the food guide that takes up the rest of the book. Besides telling you what you'll find in the guide, there are some good tips on healthy eating in this chapter.

The guide itself is basically a huge chart of thousands of entries Each entry lists the following: Serving, Calories, Protein, Carbohydrates, Fat/Saturated Fat, Cholesterol, Fiber, Sugars, and Sodium. Essentials the main things most dieters want to know about their foods. For example, the entry for a frozen, ready to bake, apple turnover lists: 1 serving would be one turnover, 284 calories, 4 g Protein, 31 g carbohydrates, 16 grams fat with 4 of those grams saturated fat, na for cholesterol, 2 grams fiber, 11 grams sugars, and 176 mg sodium.

Again, there are a lot of entries here. However, they are not as easy to find as I'd like. Part of this is because foods are divided into what are called high-response cost, high-yield foods and low-response cost, low-yield foods. So you can find beef entries on page 150 and the following pages and on page 418 and the pages that follow. So first you need to look in the contents and determine where your desired food is, and then go look through the food guide sections to find it. So there is a lot of information here, but it is not the easiest to find. Additionally, there are entries where you might have to guess what you have and how it compares to the entries in the book.

Bottom line, for the price, this book has a lot of listings and information, but you do have to work a bit to find it. I'd say a five star book for the amount of listings, but three stars for organization, so that's how I came up with the four star rating. It you have a collection of health eating books, this is not a bad addition. If you want a food guide in your kitchen, this is not bad either. You'll just have to get used to how to find the listings you need and then make the choices that best suit you. And of course, there is some good general information on diet, losing weight, and healthy eating in the first five chapters.

Alain Burrese, J.D. is a performance and personal development expert who teaches how to live, take action, and get things done through the Warrior's Edge. Alain combines his military, martial art, and Asian experiences with his business, law, and conflict resolution education into a powerful way of living with balance, honor, and integrity. He teaches how to use the Warrior's Edge to Take Action and Achieve Remarkable Results. Alain is the author of Hard-Won Wisdom From The School Of Hard Knocks, the DVDs Hapkido Hoshinsul, Streetfighting Essentials, Hapkido Cane, the Lock On Joint Locking series, and numerous articles and reviews. You can read more articles and reviews and see clips of his DVDs as well as much more at http://www.burrese.com/ and http://www.aikiproductions.com/.

The Rapid Fat Loss Handbook Review

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The Rapid Fat Loss Handbook by Lyle McDonald has become quite popular on the internet so I decided to do a little review on it and put in my 2 cents. As the title reads "Rapid Fat Loss Handbook" you guessed right if you thought the book was about losing weight quick.

The book is pretty much about crash dieting your way to weight and fat loss. This can be very unhealthy, from both a physiological and psychological point of view and I'm glad Lyle warns his readers of that at the beginning of the book. If it weren't for the fact that he continuously warns against crash dieting as a long term fat loss plan throughout the book I would've thought the book to be dangerously misleading.

His goal with this book is to teach his readers how to crash diet in a way that doesn't negatively affect the health of the dieter.I like the fact that he discusses the difference between weight loss vs fat loss as it seems that everybody's hung up on losing weight without realizing that weight lost doesn't always translate into fat lost. Depending on how that weight is lost it can consist of lost fat, water, or muscle tissue. And neither of the latter lead to a more attractive look.

The theory behind the book is based on a "protein-sparing modified fast" recommended by surgeons to patients who needed to lose weight quickly before surgery. Surprisingly the handbook has sound advice on how to follow such a crash diet safely. He advices against heavy exercise until you go back to eating normally, and if you hadn't been working out to begin with he advices you not to start a workout routine until after the completion of the diet. These crash diets can be very stressful on the body and because of that strenuous work of any kind is contraindicated.

On multiple occasions he reminds the reader that a crash diet is to be done exactly as the book describes and that one shouldn't under any circumstances stay on a crash diet for long periods of time due to the negative health implications of doing so. Something I found respectable was that he discussed the "bounce back" or "yo-yo" effect that these crash diets can have. Most authors of "crash diet" type books don't normally do this.

So It seems that many people gain the weight back soon after going off these kinds of diets. In the book Lyle discusses ways to transition back into a more normal eating style while still keeping the lost fat and weight off.

All in all I think it's a good read but when it comes down to it. The best fat loss program is one that is sustainable for the long term and one that actually empowers you to feel not only good about your body but to feel good on the inside as well. The Rapid Fat Loss Handbook is not that program.

Having said that it's a good read and for those select few that need this type of resource(athletes that need to make weight, ladies wanting to lose weight before a wedding) and are willing to do it right this is a good book.

I must say though proceed with caution. Most people are interested in the quick fix at the expense of their health. People that don't exercise moderation and don't follow Lyle's guidelines in the Rapid Fat Loss Handbook could end up in some sticky waters as far as their health is concerned.

Sammy is a no BS, straight-to-the-point fitness fanatic who tells it like he see's it. Read more about Rapid Fat Loss and a whole lot more over at The Fitness Chronicle

Let Me Show You How I Lost 17Lb, 3.6% Body Fat And Over 8 Inches In 30 Days - My Personal Story

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A question I get asked all the time these days is - How can I lose as much weight as you have in such a short space of time?! In this post I hope to answer that, let you in on some secrets I've found out and prove to you that you really can have your cake and eat it.

I had been introduced to a new diet my friend Danny Ball had been doing, after seeing how dramatic the results he was getting were (losing over 2 stone in 2 months) I decided to try it out and see if It worked on me, operation rapid fat loss began! After the first month I lost 3.9% body fat, 17Lb and a total of 8 inches.

I guess operation rapid fat loss was a success.

If there would be one lesson I could share it would be that so many people who want to lose weight do it the hard way, they think you need to work your butt off, have amazing self control, patience and self discipline. I'm proof that you don't need that, the way I did it wasn't punishing, it wasn't hard, tiny changes were all it took. Tiny changes that make a massive difference.

I hope you enjoy my story and I hope it inspires you.

To the new thinner you.
Ryan

A little while ago in June 2011 one morning after a martial arts session my friend Danny started talking to me about a principle called the minimum effective dose and explained how he is going to start a new diet to move from 203Lb to 175lb. Although Danny trained at the gym regularly and trained martial arts, he had been overweight for a number of years and constantly complained about not being happy with his body. I still find it really cool how a small change in diet can lead to such a massive difference in weight loss and fat loss. The Joys of working smarter not harder!

After 4 months on the diet he lost over 49Lb, 12% body fat and a total of 31 total inches. (waist, hips, thighs, chest, biceps)

The thing that shocked me the most about Danny wasn't just the amount of weight he lost or the time frame he lost it in. When I asked him how he did it I thought it must have been a mixture of eating one stick of celery a day, 23 hours in the gym, taking fat loss pills and maybe training under a waterfall in the mountains with Shaolin monks. The thing that shocked me the most was how he did it by following 4 easy rules. I count them as 4 even though he explained them as 5 because one of the rules is you have to stuff your face with junk once a week on your cheat day! Don't worry, on diet days you will be able to eat as much as you want too. Once again... The joy of working smarter not harder. Now I know there's a lot of knowledge about popular diet rules:

Eat more Veg
Eat less fat
Exercise more to burn off the calories etc.

But these popular diets DON'T give people the results they want in the time frame they want them. I'm not saying that the popular diets don't work, I'm saying that to be successful, to be outstanding, don't do what the masses do. Were going to approach this from a different angle. An angle that wont make people say "looks like you've lost a bit of weight" but more like "what the $%^@ have you been doing!?" I never heard of a diet that had results as drastic as that so I made it my mission to find out what Danny knew that I didn't. Here's what I discovered..

The Minimum Effective Dose

This is what everything we will be discussing is based around and is described as the smallest dose that will give you the biggest results. For example: To boil water the minimum effective dose is 100 degrees Centigrade, boiling it more wont make the water more boiled, it will just be wasteful. In the context of weight loss the minimum effective dose to keep in mind is to remove stored fat by doing the least amount possible to trigger a fat loss cascade of specific hormones. Remember that the minimum effective dose gives you the most dramatic results in the fastest time possible.

5 Rules

Following 5 simple rules is all it took for me to lose over 17Lb in 30 days even though I put on a total of 17 Lb with having a cheat day once per week.

1. Don't Eat White Carbs - This includes bread, rice, pasta, potatoes, chips, cereals etc. Anything white with carbs avoid like the plague. Don't eat the food just described unless you want to get fatter.

2. Don't Drink Calories - The only drink I have is water, I aim for 2 - 3 litres a day. Sometimes ill have a can of diet coke as it is only 330ml, anything over 450ml of diet coke stimulates weight gain due to the aspartame level. No milk, fruit juice, beer, soft drinks or fizzy drinks allowed. I don't drink wine but you are allowed up to 2 glasses of red wine a night but no more unless its a cheat day.

3. Don't Eat Fruit - The quick reason why is because sugar and fructose = fat storage. Exceptions are tomatoes, have as much tomatoes as you like. And avocados if eaten in moderation.

4. Include 3 Food Groups With Each Meal - There are 3 food groups you have to eat with each meal. Protein, Legumes and Vegetables. Its important to eat legumes for caloric load as you wont be getting calories from carbs.

5. Have A Cheat Day Once A Week

This is for 2 reasons:
1. To keep your metabolic rate from slowing due to extended caloric restriction.
2. To help make the diet is sustainable. Remember you can have your cake and eat it. Just get the timing right.

That's all the bare basics of how I lost 17Lb in 30 days and continue to lose body fat every day.

To your fat loss success
Ryan Phillips

PS If I can achieve this in 30 days and keep it sustainable then you can do the same. If not better!

Ryan Phillips
http://fatlosshaven.com/

To Find Out More Information On Fat Loss And Download Your FREE 6 Day Fat Loss Ecourse Visit
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