Home
>
Weight Loss
>
Weight Loss Product Warnings -- How to Spot Fat Burning Diets

Weight Loss Product Warnings -- How to Spot Fat Burning Diets

This is the second article in the series, Weight Loss Product Warnings. How to Spot Fat Burning Diets teaches you how to analyze a diet's fat burning potential. The ultimate goal is for you to trust your own judgement and not rely on the words of a face less affiliate website promoting the latest and greatest fat burner.

Why is this important? Because burning fat is the only way to healthy weight loss. Marketers of weight loss products know about burning fat and, as a result, have flooded the net with fat burning advertisements. It is my goal to teach the five easy steps used to analyze a diet's fat burning potential.

Fat Burning Diets...The 5 Step Analysis

1) Check the Rate of Losing Weight

How fast do dieters on this specific diet lose weight? The rate of losing weight should not exceed a maximum of 2 pounds per week. The classic fast weight loss ad is similar to, "Lose X pounds in Y time." Calculate the amount of weight loss per week, given the information in the ad.

Here's an example (a real ad placed in 2003)...

"Lose 10 Pounds and 4 Inches in 10 days!"

At one pound per day, the week's weight loss is 7 pounds. This is way over the 2 pounds per week maximum and simply is not healthy.

2) Check the Reduction in Total Calories

A diet plan that reduces total calories by more than 500 calories per day is promoting unhealthy weight loss. Did you know that cutting out only 250-500 calories, without doing anything else, will lead to a pound per week of weight loss? That's it. No fancy nutritional calendar, no weight loss pills, not even a highly guarded secret is needed. Just drop 250-500 calories from your diet and you will lose fat.

To analyze a diet program for calorie restrictions, look for any statements referring to the total calories you would eat on a typical day. To find this information, you might have to dig a little deeper and research several websites. But you'll find it.

If the diet calls for a reduction greater than 500 calories, it's not healthy weight loss.

3) The Diet's Exercise Plan

Does the diet have an exercise plan? Yes, good. As long as it's not a rapid weight loss diet or promoting extreme calorie restrictions, healthy weight loss is a good bet.

I can not stress enough the importance of a resistance training program as part of your exercise plan. Think muscle. Follow these three simple "muscle" rules when trying to lose weight...

Don't lose it
Tone it
Build it

I only make two guarantees to my dieting patients. One of them you'll hear about soon, the other is this...follow the three simple rules for muscle, and I guarantee you'll lose weight and keep it off! The truth is never a secret.

4) Analyze the Amount of Fat Intake

To lose fat you need to eat fat. But it needs to be the right kind of fat. When analyzing a diet for the types of fat you can eat, look to see if they list healthy fats. For a listing of healthy and harmful fats, check out how to pick a diet and make note of the good fats.

5) The Amount of Protein Intake

An adequate amount of protein must be included with any diet plan. How much protein? Depends. Make sure the diet you're analyzing has at least the normal daily requirement of 1 gram of protein per kilogram of weight per day but no more than 1.5 grams per kilogram per day (up to 2 grams/kg if body building).

Summary of Each Analysis

Fast weight loss (over 2 pounds per week) is a diet failure. Don't start a fast weight loss diet without making the appropriate adjustments.

Severe calorie restriction (greater than 500) is unhealthy weight loss. Go ahead and start the diet if you really like it, just phase in the calorie reduction over 4-6 weeks. Do not drop below 1200 calories per day.

No healthy fats to eat? Fat intake below 20%? Eat more fat while on the diet (the healthy fats!). Keep fat intake around 30%.

No exercise required? Sorry, exercise can not be avoided. Remember my guarantee? Exercise keeps muscle toned.

Not enough protein in the diet? Add it yourself. There are many options, too many to list here. But I will mention protein shakes. The scare in the late 1970's has been resolved and the proteins used today are safe. Try a protein shake.

Try analyzing a diet you're familiar with and see what you conclude. The take home message...healthy weight loss is losing fat and fat only!

To Healthy Living!
Michael A. Smith, MD
how to pick a diet

Dr. Smith is the primary physician and consultant for the Weight Loss Professional Website. His interests include preventative medicine, the genetic etiology of obesity, and several others too numerous to list.

Please visit his Website at how to pick a diet and let him know what you think.

bathroom cleaning service Northbrook ..

In The News:

Data removal from brokers protects against AI-powered scams and deepfake threats in 2026. Learn how data brokers sell your personal information to scammers.

Learn how to act against cybercriminals in 2026 with essential security steps like two-factor authentication, software updates and credit freezing.

Choose between OpenAI releasing Sora text-to-video model, the AI race heating up, or Waymo driverless cars launching in cities across the country

Learn how to set up Google Maps and Apple Maps on your phone to automatically remember where you parked. Step-by-step instructions for enabling location services and parking detection.

Phishing scammers use rnicrosoft.com domain to impersonate Microsoft by replacing "m" with "rn" in typosquatting attacks that steal login credentials.

OpenAI announces new teen safety rules for ChatGPT users under 18, blocking romantic roleplay and requiring extra caution on body image topics.

A 2025 data breach at fintech company 700Credit exposes personal information of more than 5.8 million people through compromised third-party integration partner.

Retailers lose $76.5 billion annually to return fraud as nearly 10% of U.S. retail returns involve fraudulent activity, with $850 billion in returns expected in 2025.

ShinyHunters claims responsibility for stealing 94GB of Pornhub user data affecting over 200 million records and demands Bitcoin ransom.

ChatGPT 2025 now connects to Apple Music, Canva, Expedia, TripAdvisor and OpenTable through built-in apps that help users create playlists, design graphics and more.

Apple releases emergency patches for two zero-day vulnerabilities actively exploited in attacks. iPhone and iPad users urged to update immediately.

DoorDash launches Zesty, an AI-powered social app that recommends restaurants through conversational search, now testing in San Francisco and New York.

Cybersecurity firm Infoblox reveals that over 90 percent of parked domains now redirect visitors to scams and malware, making simple typos extremely dangerous.

The Fox News AI Newsletter covers the latest artificial intelligence technology advancements, including the challenges and opportunities AI presents now and for the future.

GPT-5.2 is now live for all ChatGPT users with improved coding, writing and image interpretation, with Kurt Knutsson offering his review.

New iPhone replacement scam uses pressure tactics and fake carrier calls to steal devices from buyers. Criminals claim shipping errors and demand urgent returns.

Amazon Ring's new facial recognition feature sparks privacy controversy as Electronic Frontier Foundation critics argue the AI upgrade expands surveillance risks.

New Android banking trojan Sturnus steals credentials, reads encrypted messages and controls devices.

Denmark's 3D-printed student village proves automation builds 36 apartments faster than traditional methods. Skovsporet project shows housing future.

Discover Android's new Sound Notifications feature that alerts you to smoke alarms, doorbells, and baby cries even when wearing headphones.

New SantaStealer malware reportedly threatens holiday shoppers with password theft. This Christmas-themed info-stealer targets browsers and crypto wallets.

The Christmas season brings a surge in Netflix phishing scams targeting shoppers with fake emails. Stacey P received convincing scam but verified account first.

San Francisco Giants invite Jamie Grohsong to throw ceremonial first pitch at Oracle Park after he learned to play baseball with a bionic hand following an injury.

FBI warns cybercriminals are stealing family photos from social media to create fake proof of life images in virtual kidnapping scams targeting victims.

Instagram's new 'Your Algorithm' tool lets you control your Reels feed in real time. The app now gives you power to customize what videos you see.