What’s the best diet for healthy weight loss?
Pick up any diet book and it will claim to hold all of the answers to successfully losing all of the weight you want–and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting carbs out. So, what should you think?
The truth is there is no”one size fits all” solution to permanent healthier weight loss. What works for one person might not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To locate the method of weight loss that’s ideal for you will probably take time and require patience, dedication, and some experimentation with different foods and diets.
Getting free to just avoid fried foods or cut back on refined carbs can set them up for success. So, don’t get too discouraged if a diet that worked for someone else doesn’t work for you. And do not beat yourself up if a diet proves too restrictive for you to stick with. In the end, a diet is only right for you if it is one you can stick with over time.
Remember: while there is no simple fix to losing weight, there are plenty of steps you can take to develop a healthy relationship with food, suppress psychological triggers to overeating, and achieve a healthy weight.
Four popular weight loss plans
1. Sounds simple, right? Then why is losing weight so hard?
Losing weight isn’t a linear event over time. When you cut calories, you might drop weight for the first couple of weeks, by way of instance, and then something changes. You eat the same amount of calories but you lose less weight or no weight in any way. That’s because once you lose weight you’re losing water and lean tissue in addition to fat, your metabolism slows, and your body changes in other ways. So, so as to continue dropping weight each week, you want to keep on cutting calories.
A calorie is not always a calorie. Eating 100 calories of high fructose corn syrup, for example, may have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with carbs but do not make you feel complete (like candy) and replace them with foods that fill you up without being loaded with calories (such as vegetables).
A lot folks don’t always eat simply to satisfy hunger. We also turn to food for comfort or to alleviate stress–which can quickly derail any weight loss plan.
2. Cut carbs A different means of viewing weight loss identifies the problem as not one of consuming too many calories, but instead the way in which the body accumulates fat after consuming carbs –in particular the use of the hormone insulin. When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your glucose levels in check, your body always burns off this sugar before it burns off fat from a meal.
If you eat a carbohydrate-rich meal (lots of rice, pasta, bread, or French fries, for instance ), your body releases insulin to assist with the influx of this glucose into your blood. As well as regulating blood glucose levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (since its priority is to burn the sugar ) and it creates more fat cells for storing everything that your body can’t burn off. The end result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbohydrates and thus begins a vicious cycle of consuming carbohydrates and gaining weight. To lose weight, the reasoning goes, you will need to break this cycle by reducing carbohydrates.
Most low-carb diets advocate replacing carbs with protein and fat, which may have some negative long-term effects on your health. Should you try a low-carb diet, you can lower your risks and limit your consumption of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.
3. Cut fat It is a mainstay of many diets: if you do not want to get fat, don’t eat fat. Walk down any grocery store aisle and you’ll be bombarded with reduced-fat snacks, dairy, and packed meals. But while our low-fat options have exploded, so have obesity rates.
Healthy or”good” fats can actually help to control your weight, in addition to manage your moods and combat fatigue. Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, as an example, can make it easier to eat healthful food and improve the overall quality of your diet.
A lot of us make the mistake of swapping fat for the empty calories of sugar and refined carbohydrates. Rather than eating whole-fat yoghurt, by way of instance, we eat low- or no-fat versions that are packed with sugar to make up for the loss of flavor. We swap our fatty breakfast bacon to get a muffin or donut which leads to rapid spikes in blood sugar.
4. Follow the Mediterranean diet The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities of fresh fruits and vegetables, nuts, fish, and olive oil–and only small amounts of meat and cheese. The Mediterranean diet is more than just about food, though. Regular physical activity and sharing meals with others will also be major components.
Whatever weight loss plan you try, it is important to remain motivated and prevent common dieting pitfalls, such as emotional eating.
Control emotional eating
We do not always eat simply to satisfy hunger. All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you’re tired, tired, or lonely? Recognizing your emotional eating triggers can make all the difference in your weight-loss attempts. If you eat when you are:
Low on energy — locate other mid-afternoon pick-me-ups. Consider walking around the block, listening to energizing music, or taking a brief nap.
Lonely or bored — reach out to others instead of reaching for the fridge. Call a friend who makes you laugh, take your dog for a walk, or visit the library, mall, or park–anywhere there is people.
Practice mindful eating instead
Try not to eat while working, watching TV, or driving. It is too easy to mindlessly overeat.
Pay attention. Eat slowly, savoring the scents and textures of your food. If your mind wanders, gently return your attention to your food and the way it tastes.
Mix things up to focus on the experience of eating. Consider using chopsticks as opposed to a fork, or use your utensils with your non-dominant hand.
Stop eating before you are full. It takes time for the signal to achieve your brain that you have had enough. Don’t feel obligated to always clean your plate.
Permanent weight loss requires making healthy changes to your lifestyle and food choices.
Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support–whether in the form of family, friends, or a support group–to get the encouragement you require.
Slow and steady wins the race. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and ill. Aim to lose one or two pounds a week so that you’re losing fat rather than water and muscle.
Establish goals to keep you motivated. Short-term goals, like needing to fit into a bikini for the summer, usually do not work as well as needing to feel more confident or become healthier for your children’s sakes. When temptation strikes, focus on the benefits you’ll reap from being healthier.
Use tools to monitor your progress. Smartphone apps, fitness trackers, or just keeping a journal can help you keep an eye on the food you consume, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated.
Get plenty of sleep. Deficiency of sleep stimulates your appetite so you want more food than normal; at precisely the same time, it stops you feeling satisfied, making you want to keep eating. Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep a night.
You may have heard the widely quoted statistic that 95% of individuals who lose weight on a diet will regain it within a couple of years–or even months. Even though there isn’t much hard evidence to support that claim, it is true that lots of weight-loss programs fail in the long run. Often that’s just because diets that are too restrictive are very tough to maintain over time. However, that does not mean your weight loss attempts are doomed to failure. Far from it.
Since it was established in 1994, The National Weight Control Registry (NWCR) in america, has tracked over 10,000 individuals who have lost significant amounts of weight and kept it off for extended intervals. The study has found that participants who have been successful in maintaining their weight loss share some common strategies.
Successful dieters at the NWCR study exercise for about 60 minutes, typically walking.
Keep a food log. Recording what you eat every day helps to keep you motivated and accountable.
Eat breakfast every day. Most commonly in the analysis, it’s cereal and fruit. Eating breakfast boosts metabolism and staves off hunger later in the day.
Eat more fiber and less unhealthy fat than the typical American diet.
Regularly check the scale. Weighing yourself weekly may help you to detect any small gains in weight, helping you to immediately take corrective action before the problem escalates.
Watch less television. Cutting back on the time spent sitting in front of a display may be a key part of adopting a more active lifestyle and preventing weight gain.