Virtually everyone is, at one time or another, on a diet. Every week there seems to be a new diet that touts a revolutionary way to lose weight. There is the Atkins Diet, the Cabbage Soup Diet, the Scarsdale Diet, the Slim Fast Diet and others, all claiming to be the "ultimate" in weight loss techniques. Moreover, these diets tend to have contradictory theories behind their approach. Some preach high protein/high fat, some preach high carbs/low fat, some preach two shakes and a sensible meal--no wonder so many people are confused as how to properly manage weight control. The shocking truth is: these diets do not work in the long-term! While most of these diets will induce short term weight loss, they simply do not provide the ability to sustain weight management over the long term. This is primarily due to the fact that dieting supresses metabolic rate thereby reducing the body's ability to burn fat . Ultimately, those who follow these types of diets usually gain back most or all of the weight they lost--sometimes more.

The key to promoting long-term, sustainable weight management is to develop a comprehensive nutritional regimen. "Diets" do not work because they are short-term solutions to a long-term problem. Food is fuel for the body, and a person must learn to eat in a fashion that increases metabolism while stabilizing insulin levels. Nutrition should be a way of life and the only way to have long-term nutritional success is to understand proper nutritional concepts and apply them on an everyday basis to one's own body requirements.

One must first realize that there is no single "best" nutritional scheme. Each person is unique and has complex differences in metabolism, insulin sensitivity, activity level and other factors that make them respond differently to the way foods are processed in their body. Therefore, each person must adjust their caloric intake and breakdown of macronutrients (carbohydrates, proteins, and fats) depending on how their body responds to these factors. There are, however, general nutritional principles that should be applied in creating a nutritional scheme, and once these principles are mastered, the rest is simply fine tuning.

If weight loss is desired, a maximum of one to two pounds can be lost per week . People who lose more than this are catabolizing their muscle tissue which will eventually lead to a "rebound effect" where weight is regained as rapidly as it was lost, often at a greater degree than before. In many diets, up to 45% of the energy deficit from reduced calories is provided by burning of muscle tissue for fuel, which can account for as much as one pound a week of muscle loss . Muscle tissue increases the body's metabolism, which, in turn, accelerates the body's ability to burn fat . Thus, when muscle tissue is lost, the body slows down it's metabolic process to conserve energy and tends to store fat, which is the body's long term fuel source. Since each pound of muscle can increase the body's resting metabolic rate by about fifty calories per day, it becomes imperative that every effort should be made to maintain muscle mass. This supports the notion that a nutritional regimen should always be supplemented with a proper weight training and exercise program.

The first step in designing a nutritional scheme is to estimate required daily caloric intake. The amount of calories that a person ingests will have a large impact on whether weight is gained or lost. In order to promote weight loss, one must expend more calories than they consume. A person can eat all the "correct" foods, but if they consume too many calories from these foods, they are bound to gain weight. To approximate the amount of calories that a person will need, one should multiply their ideal bodyweight by 12. Thus, if a woman wants to weigh 120 pounds, she should multiply 120 by 12 which equates to a daily caloric intake of 1440 calories. This is a good starting point to use, but, depending on a persons body chemistry, the exact number of calories might have to be slightly increased or decreased to achieve a desired result.

The second step in creating a nutritional scheme is to plan meals at regimented times throughout the day. By spacing meals into five or six small portions every two to three hours, the body has a constant, steady stream of fuel to utilize, thus stabilizing insulin levels and increasing the body's metabolism and fat burning process . When a person goes many hours without eating, the body goes into a "starvation" mode. Sensing that it might not have adequate energy supplies to carry out daily activities, the body begins to store fat as a fuel source. Also, in response to food deprivation, the body will secrete a stress hormone called cortisol which is directly involved in the breakdown of muscle tissue as an energy source. This further serves to inhibit the body's ability to burn fat and increases the capacity for weight gain. Thus, the timing of meals is critical to weight management and it is essential that food should be consumed at frequent, regular intervals for optimal results.

The third step in creating a nutritional scheme is to decide on what percentage of calories will come from carbohydrates, protein and fat. While some nutritionists advocate a diet high in saturated fat, for optimal weight management and health it is generally best to keep the percentage of saturated fat as low as possible.

Fat has nine calories per gram (as compared to carbohydrates and protein, which have only four), so it is very calorically dense. Thus, small portions of fat laden foods have a much higher amount of calories than a comparable portion of a low fat food. Accordingly, people will tend to overeat high fat foods because it takes more to sate the stomach. Moreover, studies have shown that saturated fat is converted into body fat more easily than carbohydrates or protein. Saturated fat is biologically inert and therefore can be directly deposited into fat cells (as opposed to carbohydrates and protein, which first must undergo a conversion process), making it more likely that foods high in saturated fat will be stored as bodyfat. As a rule, fat calories should be kept to no more than 20% of total calories, with the great majority coming from essential fatty acids (EFAs), such as those found in fish and flax seed oil. EFAs are metabolically active and, with proper consumption, actually help to regulate insulin function and improve cell integrity.

Deciding what percentages of carbohydrates and protein to include in a nutritional scheme is a difficult task. While there are numerous theories as to whether a high carbohydrate or a high protein diet is best, people will respond differently to these variances based on a host of genetic and lifestyle factors. For most, a moderately high protein diet (especially when used in combination with an exercise program), will help to increase weight loss and weight maintenance.

Carbohydrates cause the body to secrete insulin, while protein does not. Insulin has many functional uses in the body, but one negative aspect is that it aids in the storage of fat into fat receptors. If too much insulin is secreted due to increased carbohydrate intake, there is a greater probability that fat will be stored. Alternatively, protein has a negligible effect on insulin secretion, further decreasing the possibility of calories being converted into fat. It is therefore recommended that up to 40% of total calories should come from lean protein sources such as skinless poultry, lean fish and red meat, egg whites or a variety of high-quality protein powders that are available through nutritional outlets. A good rule of thumb is to ingest at least one gram of protein per pound of bodyweight.

The balance of calories should come from complex and fibrous carbohydrate sources, while simple sugars should be completely avoided. Carbohydrates are the body's short term energy source and diets that severely restrict carbohydrates often leave a person feeling lethargic and weak. However, as discussed, carbohydrates also trigger the secretion of insulin, so it is essential to regulate the types and amount of carbohydrates for optimal weight management. Sugars, for instance, are absorbed immediately into the bloodstream thereby causing a rapid secretion of insulin. The body is not able to regulate this rapid secretion of insulin and, consequently, the excess insulin will aid in the storage of bodyfat. On the other hand, complex carbohydrates such as rice, yams, pasta, etc., have more of a time-released effect so insulin tends to be secreted in a more stable fashion , reducing the possibility of fat storage. Complex carbohydrates provide essential energy to the body and reduce the chance that muscle will be catabolized for fuel. However, when eaten in abundance, complex carbohydrates can also lead to an oversecretion of insulin and thus should be carefully regulated based on one's insulin sensitivity.

Furthermore, it is generally best to reduce the amount of complex carbohydrates late in the day. Since carbohydrates absorb water in the body, decreasing them towards the evening hours when a person is less active should help to shed excess water from the body without experiencing corresponding fatigue. It has also been theorized that since metabolism slows during sleep, carbohydrates are more readily converted to fat rather than utilized as fuel. It is thus advisable to eat the majority of complex carbohydrates earlier in the day and eliminate them several hours before sleep.

Fibrous carbohydrates such as green vegetables should be consumed readily. Green vegetables are extremely low in calories and thus can be consumed in large amounts without adverse effect. They tend to sate the stomach and thereby suppress hunger. Moreover, these foods contain ample fiber which helps to regulate insulin secretions and promotes the use of food for energy which diminishes the chances that calories will be utilized for fat storage.

Finally, it is acceptable to have one "cheat" day per week where a person can eat whatever they desire. Since following a regimented nutritional scheme is a lifetime endeavor, many people need a "reprieve" where they can satisfy cravings for "junk foods". There are some who simply cannot maintain an everyday disciplined approach to nutrition, and will eventually binge if they are totally restricted from the foods that they enjoy. Consequently, one can choose a day where they can eat whatever they want, including foods that contain sugar, fat, alcohol, etc. In this way, one can look forward to eating the foods that they crave as a treat for following disciplined eating patterns. Often, people will find that they won't cheat as much as they anticipated due to guilt factors and reduced cravings for "junk foods". It is important, though, that cheating be limited to one day per week. When cheating becomes a habit, the benefits of this program are compromised and results will be diminished.

To summarize: 1) Estimate total calories by multiplying your desired weight by eleven, then adjust this number up or down based on results, 2) Eat no more than 20% of calories from fat, at least one gram of protein per pound of bodyweight and consume the rest from complex and fibrous carbohydrates, 3) Break down the meals into five or six small meals eaten every two to three hours throughout the day 4) Eat as much green vegetables as desired, 5) Do not eat foods that contain refined sugars, 6) Reduce complex carbs late in the day, 7) Incorporate one "cheat" day where there are no eating restrictions.

By adhering to the principles discussed herein, a person can enjoy a lifetime of weight management. While initially it might be difficult to adapt to this program, over the course of time it will become part of a daily routine. Remember, there are no short term solutions to nutrition, and those who stay the course ultimately reap the rewards of fitness and health.

Brad Schoenfeld, CPT is a renowned expert on fitness and sports nutrition. Brad owns and operates the exclusive Personal Training Center for Women in Scarsdale, New York and is regarded as one of the leading authorities on women's fitness. Brad is lifetime drug-free bodybuilder and has won numerous bodybuilding titles. Brad is a freelance writer on numerous topics and is a regular contributor to many leading fitness magazines including, Shape, Let's Live, Muscle and Fitness, New Living, Ms. Fitness, Natural Bodybuilding, Oxygen and MuscleMag and is a columnist and feature writer for Fitness Magazine. Brad has written 2 books on women's fitness, "Sculpting Her Body Perfect" and his most recent "Look Great Naked". Look for Brad's interview on the Vibe for the personal trainer.

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