Ok Ke Exercise Time Period ??

"Akak DS, boleh kew kita exercise time period??"

Yes!! Of course I galakkan u exercise time mestruation escpecially time Pre-Mestrual Syndrome (PMS)....Why?? Let me explain u all sedikit why should we exercise time PMS dan ape benefits disebaliknya....

I think I'm quite expert in explaining pasal Period Pain ni sebab I salah satu di antara wanita2 kat luar sana kalo kena Period Pain jew, mesti rasa nak pitam...memang dari sekolah rendah lagi... kadang2 terus tak boleh bangun dari katil, bergolek & bergulung macam ulat gonggok for the whole day! Dasyat lah...Pernah jugak one of my friends pitam terus kat jalan sebab masalah PMS ni....Every woman is different both physically & mentally.Kebanyakkan wanita fikir, biler lagi banyak activities yang dilakukan, akan menyebabkan period makin deras...Dan ada jugak wanita yang berfikiran, dengan mengurangkan pergerakkan & daily activities akan mengurangkan jugak rasa cramp kat perut.. dan apa kita tawu, PMS jugak akan buat ladies mood swing, bloated, lethargic, sometimes anxious & sometimes depress yang TERAMAT!! then ape yang kita buat tuk hilangkan saket tu?? haaa~ tu haa~~ painkiller panadol pink tu lah die pegi cari... u all pon tawu kan xelok klo slalu telan panadol?? klo telan sebijik xpelah, tapi selagi saket xhilang, selagi tulah die pegi telan pill pink tu, every month pulak tu! (bercerita dari pengalaman sendiri time sekolah dlu2)

Meh cni DS bagi pill ajaib tuk painkiller PMS tu :

EXERCISE !

Hey! DS remind u ladies awal2 ea,

PERIOD WILL NEVER SPOILT YOUR DAILY PERFORMANCE !!

Psychology korang jew yang melayankan sangat saket perot tu...

Klo u ladies melayankan sangat saket tu, memanglah akan bertambah WORST...
Do something, dont golek2 in bed lah for the whole day.... such a waste!
According to FamilyDoctor.org, 30mins of regular aerobic exercise helps relieve cramps, bloating, mood swings, as well as other PMS symptoms...

Studies have been done on elite athletes and they all performed just as well during PMS klo nk compare semasa x period.. dan satu lagi, bukan mentality u ladies yang kuasai diri u all tuk jadi 3L (lemah,lesu & lembik) during PMS, just stop giving excuses!!

Sekali lagi I nak highlight kat u ladies yang ade kajian yang mengeluarkan fakta dengan mengatakan seseorang lebih mudah dapat injuries during period (bagi yang x bersenam) dan kes injury yang selalu  berlaku adalah ACL (Anterior Cruciate Ligament) dimana injury yang berkaitan dengan ligament yang berada di kedudukan tengah sebelah kiri...

 It is causes by poorer motor control during this time compare to non-period time. Jadi bagaimana cara untuk prevent injury macam ni??? Nasihat I, perlu perbanyakkan senaman lower body strength to ensure the muscles are nice & strong and will not pull your knee cap of its orientation...

Cuma yang macam mana I cakap tadilah, tak semua badan boleh terima, maybe ade certain ladies makin x selesa kalo bergerak terlalu banyak sgt ketika waktu2 mcm ni... Jangan pakse diri kalo xmampu buat, rujuk kat fitness trainer u all & tanyew die ape senaman2 yang sesuai di lakukan ketika PMS....Ape yang I advice to my clients di antara senaman2 yang sesuai adalah:

1) AEROBIC

2)YOGA

3)LIFTWEIGHT

Nape I suggest those exercises?? ade explaination yang more specific & details I boleh explainkan tapi I memang xberminat nak panjang berjela entries I, make it short & simple as usual...

Di antara cara2 lain yang boleh I advice:

1) Take it easy time jogging...xperlulah nak berlari pantas seperti biasa...just jog slow2 ataupun buat briskwalk sudah.. at least lagi berfaedah dari bergolek2 atas katil..

2) Eat alot of fresh foods & complex carbs bagi membekalkan tenaga during blood loss...
3) Avoid garam (kalo xmo bloated), lebihkan makan pedas...

4) Avoid caffein & carbonated/gassy drinks....tu semua mitos... banyakkan minum air kosong suam...

5) Tido & cukup rehat!! ni kunci paling utama untuk memerangi PMS!!
6) Dont over exercising lahhh~ moderate & low intensity pon dah cukup.... at least 30mins lah...xperlu lama2 sangat...

I do really hopes u ladies keep on exercising!! 

Don't stop being AWESOME hanya disebabkan period pain ciput mcm ni...
Xmo moody2 k..

xoxo

Diane Sera

Bila Anda BERJAYA Mengurangkan Berat Badan..

Emotional Eater of ME !!! MOOD SWING !!!

DIANE 

please stop lah your bad habit ni....
xyah lah nak jadi emotional eater sgt just to comfy your stress & tension...
susah nyew jadi orang pompuan ni....
asal stress jew, p cari dapur selongkar fridge....
SUMBAT BANYAK2~~ SUMBAT SELAGI BOLEYH SUMBAT~ 

LAGI KUAT NANGES FRUST, LAGI BANYAK SUMBAATTTTT~~~

anger, frustration, fear, stress, loneliness, conflict, depression or disappointment 

Yess~ right now i'm feeding my feeling....Oops! I jadi macam ni bukan sebab kes putus cintan jew taw, ade bebrape perkara lain lagi yang menjadi faktor i jadi macam ni...For many of us, food is a reward for doing something good, a comfort when we're feeling bad or even something to do when we're bored. People often turn to food when they feel:

• Stress
• Depression
• Anger
• Boredom
• Loneliness
• Frustration
• Anxiety

Tapi kalo macam Diane ni, kalo i terlalu happy pon i boleyh jadi emotional eater jugak!! i akan makan sebanyak2 & sepuas2 tuk buat i lagi happy.... senang cakap FOODS MAKES ME HAPPY!!! kalo makan yang healthy2 xpe, ni tak, i akan cari comfort food i.... Mostly comfort food female adelah something sweets, salty, buttery, oily, fatty & soury.... tapi Diane ni slalu cari dessert or pastry or any kinds of confectionary to be my comfort foodies....hummm...tu yang Diane xpernah kurus.... 

Of course Diane & Dessert xboleyh dipisahkan~~~

"Comfort foods are foods a person eats to obtain or maintain a feeling," says Brian Wansink, PhD, director of the Food and Brand Lab at the University of Illinois. "Comfort foods are often wrongly associated with negative moods, and indeed, people often consume them when they're down or depressed, but interestingly enough, comfort foods are also consumed to maintain good moods." 

I bet u ladies kat luar sane hampir MAJORITY adelah emotional eater kan???
Dont bluff lah klo u ladies cakap u xpernah lalui situasi macam ni....
Sebab tulah, sometimes i xsalahkan seseorang pompuan tu obesity & xtawu nak control makan... ni lah reasonnyew...kita xtawu ape sipulan tu facing in her life sampai selera die jadi selera gajah macam tu... i've been in her situation & still melalui bad habit macam ni....jadi anytime i boleh gemok balik just dengan kesilapan kecik macam ni kalo i xcontrol....tapi senang ke nak avoid bad habit macam ni???

IT'S TOTALLY DEMN HARD U KNOW!!

Cakap & nasihat memang senang... tapi cube lalui sendri ??
Tapi pape pon i just nak pesan kat dri i and u ladies kat luar.... jangan biarkan bad habit ni conquer dri kite...nak kew satu ari badan kite jadi mcm ni tanpe kite sedar??

Alamak~~ geri plak i tengok...Jadi ape perlu buat sebelom terlambat????

Kalo rase diri tu dah terover2 jadi emotional eater macam Diane sekarang, ape yang i mampu tuk lesser (buakan avoid or buang terus sebab habit ni memang dah ade dalam diri setiap pompuan)  the bad habit ni:

1) Exercise... tapi setakat ni klo i emotional marah i memang rajin hit gym....tapi klo i banyak gloomy & soury, memang workout & exercise just 'selamat tinggal kassim' jeww....

2) Get in touch... i kalo rase dah telan pastry 6-7biji & cake pon dh separuh bijik, i akan terus automatically STOP!!! i akan disturb my otak dengan call my friends...gayut berjam2 sampai seminggu kredit hp berpuluh2 abes just tuk avoid dari i telan banyak comfy food lagi....kalo rase banyak duet abes kat kredit, i pegi terus lepak dengan my friends xkirelah kat mane2 pon..mamak kew, gym kew, wayang kew....tapi duet akan abes gak ar...memang xde istilah berjimat lah kalo dah kne situasi macam ni...xpikir pon, i just pikir ade kekawan yang mampu comfykan emotional i...

3) Drink plenty of water.... kalo rase duet dah kopak tuk makan comfy food or hang out dgn kekawan, pegi jewlah telan air berbotol2 kat umah tu...minum sampai kembong...asal stress & emotional jew, minum....jangan mati lemas minum air sudah lah....

4) Take a walk or do some activities... biler step2 tadi dah xberkesan kat i, pegi lew buat aktiviti pape yang xperlu pakai duet contoh jejalan kat tasik dekat rumah kew, or pegi pasang DVD yoga or pilates kew (lipat2kan badan sendiri) or paw motor adik i pegi meronggeng sorang2 (abeskan minyak motor die.. hahahaha....kidding) xkisahlahhhhh....buatlah pape activiti daripada duduk kat dapur, ngadap tv & menyumbat mulut jew....

5) Sumbat mp3 dalam telinga....iyeeewwwww...itu lah perkara utama i buat.....mane2 i pegi i akan biar jew mp3 tu sumbat dalam telinge ni....tengah drive dalam kete kew, tengah keje kew, tengah masak kew, workout mmg ar kne sumbat mp3, sebelum tido kew & mane2lah i biar mp3 i sumbat.... klo boleyh mandi pon i nak sumbat mp3 tu...

6) Minum green tea....as usual lah...green tea is my favourite....setakat ni dah abes sekotak tuk sebulan dalam mase beberape bulan i stressed up macam ni.... kalo xgreen tea, teh bunga or peppermint tea lah... teh ni emotional i calm sikit ar....

7) Dan terakhir adelah berdoa kat Tuhan untuk di tenangkan jiwa kucar kacir & otak yang serabut ni....hanya Dia sahaja yang tahu ape sesak kat kepala yang kita lalui sekarang....mintak petunjuk tuk permudahkan urusan & dugaan yang kita ngadap...

Hahahaha...Antara step2 yang i normally do ni semua, kadang2 still xmampu nak avoid habit emotional eater tu....that's what i've been struggling for the whole of my life lah.... i memang suka & kuat makan....biler ade habit buruk macam ni, ia akan effect dri i sendri.... susah nak kikis habit ni...but some of u kat luar boleyh kowt...i xboleyh...huhuhu...lemah biler part2 makanan ni.... haisyhh....apelah nak jadi DIANE ni...xlame lagi gemok macam dulu balek lah kan??? 

P/S: Even Barbie yang howt pon ade masalah emotional eater....tapi die maintain figure die dengan workout & keje lebih kurang 80jenis pekerjaan... that's a fact taw...i bukan main2... =)

Rase2 perlukan motivation untuk break this bad habit??? sebab crita Diane ni xmembantu sangat tuk buang bad habit ni...hahahaha...try baca success story minah ni....

http://www.bodybuilding.com/fun/break-the-curse-of-emotional-eating.html

Halamak!! Boobies Makin Shrinking!!!

'Haisyh u all ladies ni taw.... I baru ngah nak feeling2 'alonetime' in my 'room', then got knocked on my door banyak kali mengenai soklan:

DIANE!! TOLONGGGG!!!
BOOBIES I DAH MAKIN HILANG AFTER TOO MUCH WEIGHT LOSTTT!!!
APE KNE BUAATTTT???!!

Hehehehe...Takkan lah i nak biarkan my ladies crying pulak kat luar tu tengok boobs dorang mengecut... OKlah... i kuar jap dari 'alone bedroom' i tu... Xsampai ati biarkan u all nanges....Chill...Xmo nanges2, memang normal klo u lose weight then boobies u shrinking....Mostly female akan melalui situasi ni (even i pon melaluinya) tapi jangan gabrah lah... relex k? it's normal... I try to explain lah mane i tawu...ilmu i xbanyak lagi tapi i cuba lah share dengan u ladies ape patut buat....

Seperti mana u all tawu, boobies kita memang mostly covered by fats tissues...semua orang tawu...kalo u losing weight & your bodyfat percentage drop more than 25%, memang confirm breast u akan shrink (kecuali those ladies yang keturunan die memang ade genetic boobs besar2 & susah nak kecut) sebab lemak2 kat area situ pon effect sekali dalam proses losing fat ni....

Cuba study this picture betol...tengok mane fats area kat boobies kita...

Adekah bende shrinking2 ni dikatakan good news or bad news???

Long story short: 

Bad news: YUP, xleyh nak dinafikan memang teramat HUDUH lah klo female xde boobies....sebab tu diantara aset2 kewanitaan yang wajib ade...tapi kita xleyh lari dari masalah ni if we losing our weight...

Good news: tak tawulah kalo u ladies perasan or x yang chest korang makin lift up, mantap & xde lemak2 geleber terkeluar dari bra u...sebab breast u getting more 'pejal', kurang kendur and 'terletak'...cume size jew lah yang buat xpuas ati...size xjadi masalah yang penting symetry figure u all makin fit & menarik!! even kalo nak workout pun dah xsegan2 sebab dulu gocang2 yang teramat dasyat kan?? sekarang dah kurang kan???

Yes, I pham, maybe some of u akan mengalami breast yang kendur & kecut pas lose weight berkilo2...tu semua disebabkan beberapa faktor... ok, let me share you with some of info yang i study from the internet...

Breast Reduction Caused By Weight Loss

Breasts are mainly made up of adipose or fat tissue so when you begin to lose weight this is one of the first places you will likely begin to notice the weight loss. You cannot change the effect that weight loss will have on your breasts, but you can fix the problems associated with breast reduction with a supportive bra or with a more permanent solution--breast surgery.

Women tend to lose breast fat very easily, which means your breast size will likely shrink as you lose weight. This is why when woman who lose weight may notice that their breast size goes down long before any other part of their body. Breast reduction can help reduce neck and back pain, skin irritations that can be caused from bra straps and even some breathing problems.

Diets for Breast Reduction

A sensible diet and daily exercise are the best routes to breast reduction. Crash diets can cause damage to all parts of your body including your breasts. Because your breasts are made of mainly fat tissue, losing it all quickly instead of gradually will leave nothing left of your breasts but skin and glandular tissue, making them look droopy like a tennis ball in a sock.

Exercise

The idea that exercise will reduce the size of your breasts and keep them from being saggy is wrapped in myths. Unfortunately, exercise will not reduce the size of your breasts or keep them from becoming saggy. The advantage of exercising while you are losing weight is to keep you healthy and tone your muscles. Losing weight and your age are the biggest causes of saggy breasts.

Supportive Bras

A supportive bra will make your breasts look firm without undergoing major surgery. Bras can help lift your breasts or add padding to increase the size. To find a bra that fits correctly after weight loss, the best solution is to visit a store that will do a personal fit for your size and shape.

Surgery

Surgery is another option to fix breasts that are saggy or too small after weight loss. Breast augmentation surgery will make your breasts larger, but will not raise the nipple or breast. Breast lift surgery will lift saggy breasts and make them firm without increasing the size. Both surgeries can be done at the same time if you need both an augmentation and a lift. To find out what would be the best solution for you the best step is to schedule a consultation with a surgeon.

How to Lose Weight Without Shrinking the Breasts

Step 1

Change your diet to one that consists mostly of whole grains, fruits and vegetables. Round out your way of eating with lean proteins, low-fat dairy and the occasional indulgence recommends the American Heart Association. Focus on making good food choices most of the time instead of on being a perfect eater.

Step 2

Add cardiovascular exercise to your weekly routine. Aim to get at least 150 minutes of intense physical activity per week to promote fat loss, according to the American College of Sports Medicine. Wear a supportive bra to prevent the ligaments that support your breasts from stretching as your breasts move. This helps keep them looking lifted and firm.

Step 3

Strengthen the muscles of the chest wall to give the illusion of larger breasts. Do bench press exercises, push-ups, incline presses and other weight training exercises to increase the size of your pectoral muscles which will, in turn, expand your chest.

Step 4

Lose weight at a slow and steady pace. Loosing weight too fast doesn't give the skin time to shrink back and causes your breasts to look deflated and droopy. Lose no more than 2 pounds per week, according to FamilyDoctor.org.

Step 5

Skip commercial breast enhancement creams or pills that promise to help you maintain a full bust line recommends Philip S.Chua, M.D. of the CEBU Cardiovascular Center. Chua points out that breast enhancing supplements and creams haven't been proven clinically effective and may contain dangerous side-effects.

References

• American Council on Esercise: Physical Activity and Public Health Guidelines
• American Heart Association: No-Fad Diet Tips
• FamilyDoctor.org: What it Takes to Lose Weight
• CEBU Cardiovascular Center: Female Breast Enlarger
• "Fitness" Magazine: Can I Lose Weight Without Losing My Bust?
• American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?

And here's some forum yang i nak u ladies baca suggestions or opinion dorang....

http://tnation.t-nation.com/free_online_forum/sports_women_training_performance_sorority/will_her_breasts_really_get_smaller

Jadi u all dapat tangkap xape masalahnyew???
Ape yang i boleh bagi kesimpulan, lagi banyak and cepat korang lose weight and lagi banyak bodyfat percentage korang turun, lagi senanglah boobies tu nak shrink skali....kt xleyh nak target nak burn lemak mane & xmo burn lemak mane.... fat cant be spotted ok??  so my suggestion just banyak2 buat chest & breast workout... nak i share i punyew breast workout?? ok...cuba amalkan... ari2 dalam jangka masa yang lama...kalo nak effect cepat, p lah beli enlargement cream kew, breast pump kew or pape jewlah yg ade kat pasaran sane....huhuhu...careful with the side effect... i xrecommandkan u all guna product2 tapi klo u all xleyh tahan tengok 'bukit' kecik tu, buatlah ape yg korang boleyh..huhu...As for me, i just depends on vitamin C, collegen & losyen, just to lift up & decrease the kulit2 kendur or selulit yang tertinggal...

BREAST EXERCISE:
1) Crossed Leg Push ups
2) Straight Leg Push ups
3) Shoulder Curls

4) Arm Curls
5) Straight Arm Chest Press
6) Cross Chest Press
7) Arm Pull Ups
8) Palm Squeeze Individual Side By Side
9) Palm Squeeze Together Infront

Ni some of breast exercise regiment yang i slalu recommand and yang i slalu buat... kesannyew nampak dalam masa beberapa minggu kalo u all buat consistant... boobies more lift up...tapi klo nak tanyew camne nak besarkan size cup tu, i no comments sebab soklan tu ibarat u all tanyew i mcm mane nak tambah lemak kat boobies tanpa tambah lemak kt tempat lain...huhuhu... even i pon have know idea how to tambah lemak kat breast sendri melainkan i gemokkan balik badan i, baru dapat balik cup besar2 i tu...hehe...but, no lah...xrelalah nak gemok balik dengan sengaja..tunggu i preggy nnti mesti gemok blek...huhuhu...

harap2 ilmu yang xseberapa ni dapat membantu sikitlah dilema u ladies semua.... im just sharing my experience & knowledge, mane i tawu, i share...ok?? xmo sedih2...badan dah lawa dah tu, jangan focus sgt kat boobies tu, maintain ade jew...jgn sampai flat terus sudah..huhuhu...

back to my 'being alone bedroom'
bubye....

Bersyukur...

Pagi ni i dapat satu great news from my followers..Pagi2 i dah tersenyum lega biler baca message dari one of my followers ni....

From Nurul Atikah

• hi diane..
  just nk share story dgn u skit...
  today, i bru jew start my routine kt gym
  bru nk knal2 alat kt gym sume.. 
  seriously, i mmg xnyesal lgsg sign up at gym(apart from fees yg mahalt)..
  then, after i dh finish my workout kt gym, i ada jumpa one girl ni kt locker room.. we exchanged story ckit2 la pasal healthy lifestyle ni..
  u know what? when i mentioned yg i ada follow satu blog psal fitness ni, dye pn tanya la i blog apa i follow..
  then i mentioned la ur blog, it happens that dye pn baca blog yg sama!!!!
  sgt2 terkjut, as one thing that we both shared are related to your blog and now i can say u mmg famous all over malaysia la diane!! hihi..
  i just nk wish congrats on ur hardwork, sampai org boleh recognize u di seluruh malaysia...
  keep up the good work, darl!
  
  
  
  
  
  

  
  

  Thank u soooo much Atikah for sharing this great news....I akan cube sebaik yang mungkin untuk menyediakan info2 fitness terutama untuk kaum2 wanita diluar sana.... I pon still learning, so forgive me if blog ni kekurangan info2 yang u all sume perlukan...Just wish me the best of luck to get a 'small' fitness platform dalam Malaysia ni...Xperlu besar2 pon xpe, janji ade tapak dalam fitness world ni...

  
  

  Keep on supporting DIANE SERA!!!

  LUV U ALL~~

  
  

What is CrossFit?

NAK BUATTTTTT!!!!!

Build lean muscle

You will probably not be surprised to learn that the answer to the question "how do you build lean muscle" is proper eating and exercising! 

The best overall approach involves three components: 

1. Eating correctly, feeding frequency, sufficient protein
2. Strength training
3. Cardio exercise

I'll make a few suggestions about each and then suggest some free programs. 

(1) Here's how to cut through all the confusion about eating well. Eat a smaller meal about every three waking hours (5 or 6 meals per day). It's critical never to skip a meal, and to obtain sufficient protein at each meal. 'Sufficient' means at least 15 grams of protein per feeding if you are female and 20 grams of protein per feeding if you are male. Remember to drink plenty of fresh water. I suggest 3 quarts daily and adjusting your intake from there. Your protein should come from natural sources such as meats, eggs, and fresh caught (not farmed) fish. Don't consume dairy products (many people have an intolerance without being aware of it). 

Avoid or strictly limit refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are a major cause of unwanted weight gain, obesity, insulin resistance, hypertension, heart disease, and many other diet related diseases. Replace those foods with 'fat burning' foods and take advantage of the excellent fat-burning thermic effect of these foods. If you are unsure what these foods are, you will fine a list of refined processed carbohydrates and a list of fat burning foods, and more about the thermic effect of foods, further down this page, under Sources and Related Links. Eating that way will boost your metabolism. Increasing your metabolic rate is the key to achieving and sustaining a low percentage of body fat. 

(2) Proper strength training will build lean muscle, which is your METABOLIC FURNACE that will burn additional calories 24 HOURS A Day. Do a whole body routine. Concentrate on the basic, compound exercises, which are full squats, deadlifts, presses, rows, dips, and chins. Learn proper exercise technique and use it on every rep. You will find free routines for beginners and intermediates, as well as lots of other relevant information such as safety and warm-up tips, further down this page listed under Sources and Related Links. Once you are able to train intensely, you'll experience DOMS. In order to ensure systemic recovery, wait 24 or 48 hours after all DOMS has disappeared before training again. Remember: you do not grow in the gym. What you do in the gym should stimulate growth during the recovery period. Exercise is like medicine: too little is ineffective and too much is counter-productive. Get plenty of sleep. In practice, this probably means that you'll be doing a strength training session of about 45 minutes once every 4 or 5 afternoons. 

(3) Cardio will also increase the amount of calories your body uses during and immediately after exercise. Choose some kind of mild cardio exercise that you hate the least and do it six days a week. I suggest brisk walking. Brisk walking is sustainable long term. For a choice of free cardio plans (one easier plan, one harder plan, one intense plan, see the relevant page links, further down this page, listed under Sources and Related Links. 

'Brisk' means walking at a 4 mph pace. Slowly work up to that pace and then slowly increase your distance. (Listening to an audio program while walking, can make it much more enjoyable.) If you simply want to maintain your present percentage of body fat, start by walking two miles daily. That should do it. If you want to use mild cardio to lose body fat, follow the free cardio walking plans listed under Sources and Related Links. 

So, in summary, to build lean muscle you need to eat properly, engage in cardio exercise, and do strength/weight training one or two afternoons per week. You can use that program from now until your dotage. If you adopt it and make it habitual, you are going to build lean muscle. You will love the way you feel and look. (Before changing your exercise habits you may wish to get the blessing of your physician.) 

All the above will enable you to build lean muscle. 

Tuesday Workout

4 Celeb Diets to Avoid

** Taken from http://shine.yahoo.com

Here are 4 popular celebrity diets to be wary of:

1. Paleo Diet 
Megan Fox is rumored to have followed this diet, also called the Caveman Diet. On the Paleo Diet, you're supposed to eat like your ancestors, which means eating a lot of animal protein, "natural" carbohydrates (essentially fruits and vegetables) and some nuts.

The Paleo Diet is high in protein and fat-and there's an emphasis on getting health-sustaining omega-3s into your diet from oily fish like wild salmon, game meats, free-range chicken and grass-fed beef, all of which can be pricier than their farmed or conventionally raised counterparts.

What's interesting about this diet is that its phases are the opposite of most other diets in that they get more restrictive as you progress. For example, at the first level, you get 3 "open" or cheat meals a week, plus what they call "transitional items," such as condiments to flavor food. But when you move to level 2, you only get 2 "open" meals a week and you phase out the transitional items. This type of transition might make it easier to stick to.

What's missing?
Dairy, which is how most of us get our calcium and vitamin D. The Paleo Diet is also low in carbohydrates-and there's research that shows limiting or eliminating carbs impacts your memory and your mood.

Don't Miss: 6 Slimming Carbs to Keep in Your Diet

2. Dukan Diet 
Dubbed "the French Atkins" this diet reportedly has Gisele Bundchen and Jennifer Lopez among its celeb fans. Kate Middleton and her mother were rumored to use the Dukan Diet to slim down for the royal wedding.

On the Dukan Diet you only eat lean protein, plus a small amount of oat bran each day, and drink 6 to 8 glasses of water a day in the first phase (attack). In phase 2 (the cruise phase), you introduce vegetables back into your diet, but starchy ones-like potatoes or corn-aren't allowed.

It's not until phase 3 (consolidation) that you're allowed to eat fruit, grains and dairy again, which is why this diet isn't nutritionally sound.

There are some pros to the diet, though: Dr. Dukan incorporates walking 20 to 30 minutes each day into the plan and you're told to eat lean protein.

What's missing?
Key nutrients, such as calcium and vitamin D from dairy, and disease-fighting compounds from fruits and whole grains. Plus there's no mention of portion sizes. In fact, Dr. Dukan tells you to eat as much protein as you like. And ultimately to lose weight you need to eat fewer calories than what you burn. (Get 25 easy tips to help you lose weight and keep it off here.)

3. Raw Food Diet 
Demi Moore, Amanda Seyfried and Uma Thurman are all supposed celeb fans of this diet.

A raw-food diet is just that-you eat raw food. Your food can't be cooked above 118 degrees Fahrenheit. So you're eating mostly raw and dehydrated fruits and vegetables and things like smoothies and cold soups that you prepare without heat.

Some raw foodists drink unpasteurized milk and eat cheese made from raw milk, as well as eating raw fish and meats. The big thing to note here is that this can be risky; these foods can carry foodborne-illness bacteria.

There are a small number of studies that suggest there may be some health benefits to a raw-food diet, though: in one study, raw foodists had lower levels of "bad" LDL cholesterol.

What's missing?
If you're not eating any animal-based products like meat, fish, eggs, poultry or dairy you'll miss out on vitamin B12-a vitamin your body needs to transform fat and protein into energy, as well as other essential functions. You also won't get much, if any, vitamin D-and more and more research is showing that adequate vitamin D is important in warding off a host of chronic conditions, from heart disease to cancer.

4. 17-Day Diet 
The 17-Day Diet is apparently backed by Dr. Phil. And unlike what its name implies, the entire diet isn't 17 days long. Each phase is 17 days-and that's going to feel even longer when you see how strict the first phase is. In cycle 1, called accelerate, you can eat fish and poultry, as many "cleansing" vegetables as you'd like, low-sugar fruits (but not after 2 p.m.), 2 servings of probiotic foods-like yogurt, sauerkraut, kimchi and kefir-and tiny amounts of "friendly" fats, such as flaxseed and olive oils.

As with the Dukan Diet, the diet becomes more liberal as you "graduate" to the different cycles. For example, in phase 2 you can introduce lean red meat and whole grains, legumes and starchy vegetables.

Overall the 17-Day Diet is strict and, honestly, it'd be hard to follow without carrying the book around so you knew which foods from the various food groups you can actually eat. Also, the total daily calorie allotment from the meal plans provided is too low for some people, particularly if you're active. (Find out how many calories you should be eating here-even if you're trying to lose weight.)

What's missing?
You aren't getting much of a variety of fruits and vegetables-and health experts recommend a colorful variety of produce so you can get a healthy mix of disease-fighting phytochemicals. This diet is also short on grains-and there's recent research that shows eating more whole grains can lengthen your life.

The Bottom Line:
Celebs are fans of these diets because they do work to slim you down quickly. But they work because they are so restrictive-when you cut out certain food groups from your diet, it's hard to make up for those lost calories by eating more of other foods groups. That's why you lose the weight: you're eating fewer calories. Following these diets can help you kick-start your diet and motivate you to transition and stick to a more balanced, healthy diet. But following them for too long means you'll miss out on key nutrients.

p/s: That's why i've told u guys to eat balance...semua kelas makanan kne ambek tapi kne tawu & control kuantiti pengambilannyew~ 

BILER MANUSIA SIBOK DGN TUTTI FRUITTI!!

Biler manusia2 sibok meraikan pembukaan Tutti Fruitti outlet terbaru di Jusco Taman Universiti, UTM, Skudai, i just watch dari jauh gelagat manusia2 yang gopoh2 nak beli bende tu...Why i xmo join sekaki dengan dorang?? bukan sebab i xmakan Tutti Fruitti, i still makan but on my Cheat Day jew...i xdelah nak obses sangat bende2 ni...T.F. claims their frozen yogurt sangaaaatlah healthy... but for my opinion, die still ice cream yang berkalori tinggi.... xpercaye??? ok, u guys see for yourself....

Nutrition Facts

Tutti Frutti - Nonfat Frozen Yogurt

1. Servings:  1/2 cup 1 cup 1 container (1 cup ea.)

Calories	110	Sodium	60 mg
Total Fat	0 g	Potassium	0 mg
Saturated	0 g	Total Carbs	20 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	0 g	Sugars	20 g
Trans	0 g	Protein	3 g
Cholesterol	0 mg
Vitamin A	0%	Calcium	15%
Vitamin C	3%	Iron	0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 *p/s: ni baru pengiraan untuk NONFAT YOGURT punyer yew~ xtermasuk jellybeanslh, m&mlah, marshmellowlah, chocolate syrups lah yang u guys rambang mate masa kat topping counter die tu....dari jadi healthy, trus jadi fat yogurt dah tu..kate total fats 0g, tapi biler tengok kandungan sodium (garam), sugar (gula) & carbs tinggi mak aiii menggunung!! ape beza nyew?? kalo fats kosong tapi bende2 tu tinggi xguna jugak sebab bende2 tu akan convert into lemak kalo badan kita xpkai...jangan cakap lemak ar, kalo terlebih garam gula ni lagi senang SELULIT kat badan nak membiak!!

So, now u guys get what i mean?? pham nape i makan bende tu time cheat day saje....CONFIRM ar xleyh resist tengok topping2 die...sapelah yang datang TF just nak makan non fat frozen yogurt yang kosong kan??? itu pun klo u guys select yang non-fat punyew, tatp kalo ikot kehendak tekak manusia ni, mesti nak yogurt yang ade macam2 flavour, btol x??

I'm just being humble with my dinner that night... just consume more proteins...

1) Homesoy Soy Bean ( jangan selalu sangat ambik sebab kandungan gula die xbrape healthy sgt)

2) Ayam Brands Tuna in Water... (hahahha! sumpah fat die just 1%, tapi sodium die tinggi sikit, al maklumlah canned food katekan~)

3) Marigold 0% Fat Yogurt ( jangan mudah terpedaya dengan 0% fat tu...tu sume taktik bisness...kalo nak btol2 0% fat, pilih plain Greek Yogurt yang masam gilak tu! perghhh!! i pun xsanggup nak makan ari2 walaupun bende tu bagus~)

4) 5star Grilled Chicken Steak ( yang ni plak, i baru first time makan, ingatkan sedap tapi hampeh!! masin!! perghhhhhh~~~ bahaye tuww~)

5) For snack, Camior Berryl's Bittersweet Choc ( mase shopping tu, choc ni jewlah yang i tengok fat paling low kalo nak compares dengan brand lain...even black toblerone pon 330kcal nak banding dgn camior just 30kcal fats!)

Oh ya! forgot to share with u guys...i suke sediakan bitter chocs in my handbag...alaaa..biaselahkan orang pompuan ni... tapi thank god i'm not a CHOCOHOLIC and still can control my choco cravings...Like i pernah mention dalam FB i and FB Abang Kevin Zahri, kalo u girls yang mane mengidap dah lame xmakan chocolate disebabkan menjalankan diet ni, sape cakap xleyh makan chocolate?? boleh tapi kne jadi bijak...pilih choco yang percentage cocoa die tinggi...lagi tinggi cocoa die, lagi kurang kadar lemak die...tapi portion tu pun kne jage2 lah yeww~ jangan bedal banyak2 pulak~

Ni la keje malam i, private tuition tutor...sambil mengajar, sambil telan chocolate sebab nak release tension & bagi calmness kat my mind...hahaha...biaselah, ajar bebudak memang tension sikit lebih2 lagi kalo dah ajo 3-4x still die xpham jugak..huhuhu~ and i love to teach my student eating healthy snacks too...kekadang ajar die makan yogurt or bitter choco...ajar die suke snack2 yang healthy at the same time snack bukan yang membosankan~