IN THIS MONTHS NEWSLETTER Topic – Fad Diets Explained

							                                ISSUE 09 : February 2008




Hi everybody

It’s that time of year where everyone is starting there new healthy eating plans but
people can get caught up in the many ‘Fad’ diets that are on the market. These diets
claim to help you ‘lose 10lbs in 7days’ or sensational claims to that effect! In the next
few months I will tackle some of these diets 1 by 1 and try to explain why a lot of
them do more harm then good and why you should steer well clear of them!

The exercise of the month concentrates on the upper body but will also incorporate
those abs. Prone pullovers are great for training your chest and lats but if done
correctly, will also work those abs.

Recipe of the month is a Jacket Potato with a Mexican Tuna twist! Great for lunch if
you’re fed up with sandwiches. Provides you with all the energy you need for the
afternoon and low in fat!

 I will be adding a new Q & A section to my newsletter in 2008, so please email
  me (greglennox@realize-fitness.com) with any fitness questions and queries.



                            Please let me know what you think of the newsletter. Also
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                    IN THIS MONTHS NEWSLETTER:


   Topic – Fad Diets Explained – The Atkins Diet
   Exercise of the Month – Prone Pullover
   Recipe of the Month – Jacket Potato with Mexican Tuna Filling
                            TOPIC: Fad Diets – Atkins Diet
                                        (Source: Me!)

Atkins Diet
This diet is based on restricting carbohydrate to as little as 15g per day and increasing
protein and fat intake. As a result your body will use fat as a primary fuel source and
will reduce body fat and body weight.
The theory is that more calories are used to process fat therefore you burn more
calories because your fat intake is higher, also protein fills you up quicker/more than
other nutrients.



Problems with the Atkins

By limiting carbohydrates as a fuel source the body is supposed to turn to fat as its
primary supplier. But because fat takes a long time to breakdown you will use
protein as a fuel. This means you’ll be eating in to your lean muscle! With less
muscle you’ll be burning fewer calories on a whole and also less fat!

Reducing your carb intake also depletes muscle & liver glycogen. To store
carbohydrates the body has to absorb water with it at a rate of 1.5 units of water to 1
unit glycogen. Therefore as the body’s glycogen levels fall so does its water levels,
hence weight loss! This gives an inaccurate weight loss as when you replace your
depleted glycogen stores your fluid levels will also be replaced and your body weight
will increase! So basically your weight loss is due to dehydration.

High levels of protein also put added stress on the kidneys as the body can only deal
with a certain level of protein and excess amounts are flushed out. The jury is out on
the long term effects of this protein increase.

Any diet high in fat will cause medical problems which again highlight why this is a
bad regime to go on.



Possible Side Effects

   •   Nutritional deficiencies
   •   Constipation
   •   Bad Breath
   •   Ketosis (break down of body tissue)
   •   Kidney and Heart Problems
   •   Lowered Metabolism
   •   Increased weight gain when returning to normal diet
   •   Tiredness and feeling sluggish
                         EXERCISE OF THE MONTH
                                Prone Pullover

1. Starting Position – Lie on a bench or Swiss Ball with a dumbbell held
     above your chest, arms almost straight but for a slight bend @ the
                                   elbow




 2. Draw your abs in and lower the weight down behind your head until
               your upper arms are parallel with the floor.




         3. Return to starting position smoothly & under control


                         Trainer's comments:
Keep good form throughout the exercise – don’t let your lower back arch
               during the lowering phase of the exercise

  Start with 2 sets of 12 & when this gets too easy take the weight up!




Warning >> REALIZE takes no responsibility for injuries caused by attempting this
  exercise. REALIZE recommends that you always learn new exercises under the
                         guidance of a professional
                       RECIPE OF THE MONTH
                 Jacket Potato with Mexican Tuna Filling



Jacket potatoes are easy to cook in a microwave for about 10mins and then crisp up in
                                 the oven if you wish.

Ingredients                                        Serves 1
100g tinned tuna (Drained)                         2 tbsp tinned red kidney beans

2 tbsp sweet corn                                  Dash Tabasco (or chili) Sauce


   •   Combine ingredients and heat through in a saucepan



                           Nutritional Info (per serving)
Calories = 247               Protein = 34g
Carbohydrates = 22g           Fat = 2.8g
Fibre = 5g


* Figures provided are for the tuna filling only