With the increase in the average weight of people around the world, and in some cases obesity, diets have become an ever-growing business. For example, Americans spend over $ 40 billion a year looking for solutions that can reduce the waistline. If you are trying to change your eating habits or adopt a new diet, it can be difficult to figure out which choices are best suited to your lifestyle. It is helpful to understand the basics of the proposed dietary patterns, so that you can choose one that will help you achieve your goals.
Steps
Part 1 of 4: Organizing for Success
Step 1. Define long-term goals
People adopt different diets for many reasons. Ultimately, you will need to build on your ultimate goals to determine which diet regime is best for you. Here are some examples:
- Reduce weight;
- Manage high blood pressure, diabetes or high cholesterol
- Help improve physical fitness;
- Acquire greater sensitivity to environmental issues;
- Improve your general health or well-being.
Step 2. Learn from past experiences
If you've tried other diets or tried to change your eating habits, make an effort to remember how they worked for you, what was enjoyable or not, and whether you considered them suitable for your lifestyle.
- For example, if you tried a vegetarian diet but suffered from a lack of meat. Or if you've tried a low-carb one, but it has caused confusion and fatigue all day. If a diet has not worked well in the past, it is advisable to consider other solutions.
- Observing a diet requires more than willpower alone; it really has to be a schedule you can stick to for a long time.
Step 3. Establish your diet budget
Diets presuppose the possibility of shopping. You may need to purchase convenience foods, protein or vitamin-based shakes, and mineral supplements. But it is also possible not to have to incur additional or minimal expenses.
- Choose a diet plan that easily fits your budget to avoid having to follow it intermittently due to high costs.
- Take advantage of promotional offers or rates when you can. This way you can save on some of the most popular diet plans.
Step 4. Develop a program that fits your lifestyle
Some diets require all meals and snacks to be made from scratch, others may be web-based, and still others may require participation in groups or individual sessions. Are these activities that can fit into your current lifestyle? Think about how you could or should change your habits to be able to observe a certain program. You will hardly be able to stick to it for long if you have to drastically change your lifestyle.
- Some programs require you to spend time behind the stove, while in others you can use ready-made meals. If cooking isn't your thing, think about a solution that relies on food substitutes, such as protein-based shakes, bars, or ready-made meals.
- Also, don't neglect the social life. If you love going out to eat, it is advisable to focus on choices that give you the flexibility to continue enjoying your social habits.
- Also consider aspects such as food allergies or sensitive issues and dietary restrictions due to culture or religion. Many diets are quite generic and may not take this into account.
Step 5. Include constant exercises
Physical activity is an important part of any healthy lifestyle. Plan to include exercise, cardio, and strength each week. This type of activity can significantly contribute to reducing your waistline and maintaining your healthy weight over the long term.
- Exercise can also help improve mood, sleep habits, high blood pressure or diabetes management, and cardiovascular health.
- If this is your first time exercising to keep fit, try talking to a personal trainer at a local gym or meeting an exercise specialist. These professionals will be able to suggest the most suitable fitness program for your needs.
- Check if there are group courses for beginners at a gym near you. This is a great way to get started and to have the support of people who are starting out, just like you.
Step 6. Talk to your doctor
Tell them about your current health, any medical conditions you may have, and any medications you are currently taking. They may be able to give you information on the type of diet or diet that is most appropriate for you and your health. It may also suggest which diets to avoid.
- Many doctors also provide a self-made diet and nutrition program for patients. It will typically include a schedule of visits and constant weight tracking.
- Your doctor may recommend a dietician who can inform you and help you plan a personalized diet.
- In addition, it can assist you in a path of weight reduction by means of drugs. This means that they may prescribe medications that help curb your appetite, making it easier for you to stick to a diet plan. Weight loss drugs are not suitable for everyone. Consult your doctor for more information.
Part 2 of 4: Choosing the Diet Plan
Step 1. Research different diet plans
Make positive use of time online, at the bookstore, or with friends or family to learn about different types of diets. It is important that you are as aware as possible when you have to choose a new diet; this way you can choose one that is well balanced, safe and pleasant.
- Compare different diets that you think might work for you. Take into account the possible costs, flexibility and sustainability of each.
- Find reviews made by others regarding the diet program. Someone who has tried it will be able to make honest and realistic judgments that can help you decide.
- Also, when doing your research, use reliable and safe resources. See information provided by weight loss clinics / hospitals, physicians, dieticians, or other professional health professionals.
- Be sure to avoid "extreme" diets which can be potentially dangerous and unhealthy.
Step 2. Focus on "well balanced" diet plans
These are based on diets that take due consideration of all food groups and are not limited to some specific ones. Even if calories are controlled they include, for example: proteins, dairy products, whole grains, fruits and vegetables. These features make them easy and simple to follow, as well as providing security guarantees for most people.
- Weight Watchers is a well-known diet program that encourages participants to use all foods, teaching how to control portion sizes, choose healthy foods and not to transgress. It also offers online, group and individual support.
- The Mediterranean diet is typically associated with a "healthy heart". It encompasses all food groups, but places a strong emphasis on fruits, vegetables and whole grains. It also promotes the consumption of omega-3 fats found in olive oil, avocado, and cold-water fish such as salmon or mackerel. You can also drink a glass of red wine.
- DASH is a well-balanced diet developed specifically to help people manage hypertension without resorting to medication. In addition to a low sodium intake, it encourages the consumption of lean proteins, fruits, vegetables, whole grains and low-fat dairy products. Additionally, processed foods and refined sugars are strongly discouraged.
Step 3. Try diet plans that are based on high protein intake and low carbohydrate intake
Some diets emphasize high amounts of protein, moderate amounts of fat, and low carbohydrates. Foods such as grains, starchy vegetables and fruits contain many carbohydrates and can be banned or discouraged. Low carbohydrate levels can cause confusion or fatigue during the first or second week. These flu-like effects are often called "carbohydrate deficiency flu." High-protein, low-carbohydrate diet plans are often recommended by doctors for women with PCOS (polycystic ovary syndrome) or people with insulin resistance.
- The Atkins Diet is well known and enhances lean proteins, healthy fats, dairy products, certain types of non-starchy fruits and vegetables, while limiting carbohydrates from foods such as grains and starchy vegetables. Sugars and other processed foods are also practically banned.
- The Zone diet is another low-carb diet that emphasizes lean protein, low fat, and large amounts of non-starchy fruits and vegetables. With this diet plan, most meals should consist of fruits and vegetables.
- The South Beach Diet is based on a step-by-step three-step approach. The first is designed to eliminate overwhelming cravings and induce rapid weight loss through a very restrictive diet. The second slowly reintroduces certain foods, such as whole grains, fruit and some vegetables. The third is designed to help you maintain your target weight once you reach it.
Step 4. Try a vegetarian diet
These diets focus exclusively on protein derived from vegetables such as beans, peanuts or lentils, fruit and vegetables. Above all, they prohibit foods of animal origin such as meat, poultry, eggs, milk and honey.
- Veganism excludes all products of animal origin including milk and derivatives, eggs and honey. This is the most restrictive type of diet within this group and requires careful planning and research to ensure you are getting all the nutrients you need. It is not a particularly easy diet to follow.
- There are several types of vegetarian diet plans. Lacto-ovo includes eggs and dairy products. This might be easier to start with if you've never tried a meat-free diet.
Step 5. Try meal replacements
Many diets use protein-based shakes, protein bars, or prepackaged convenience foods to help lose weight. These regimes, compared to others, can help you start off like a rocket to losing weight.
- Jenny Craig, SlimFast, NutriSystem, and Medifast are examples of diet programs that use protein shakes, protein bars, or prepackaged convenience foods to help with weight loss.
- Meal replacement diets can be more expensive than balanced or low-carb ones because you have to pay higher bills for replacement foods.
- Long-term use of meal replacements is not intended. In fact, they generally have too few calories, vitamins and minerals than natural, more complete foods.
Part 3 of 4: Improving the Diet Program
Step 1. Write your action plan
In any diet plan it may be necessary to change some habits, cancel others and possibly introduce new ones. Make a list of all the things you plan to change and slowly start introducing them each day.
- Set yourself structured goals. Having a deadline to meet will help give you the motivation to start the new diet plan and not to transgress.
- Making small changes over a long period of time is easier and you will be more likely to stick to the schedule.
- It may also be helpful to keep a journal. You can track progress, challenges and successes during the transition phase.
Step 2. Ensure a healthy environment
Whichever diet you choose, make sure your home and work environment are organized to support your commitment.
- A good start would be to clean up the fridge, freezer and pantry. Make sure you eliminate all junk foods so you don't get tempted.
- Try to enjoy other activities or hobbies besides food. When you are seized by an irrepressible desire, it is useful to have a project with which to distract yourself and that helps you not to transgress.
Step 3. Buy the necessary products and foods
If your diet plan suggests focusing on certain types of foods (such as lean protein or 100% whole grains) or certain products (such as protein shakes or bars), take a trip to the grocery store to buy what you need. If the kitchen is full of healthy options, you are less likely to fall into temptation.
- Buy foods that are healthy equivalents of your favorite treats. If you love an after-dinner treat, try keeping some fruit, quality dark chocolate (80% cocoa and more without artificial additives) or low-fat yogurts on hand, for when the craving is really overwhelming.
- It may also be helpful to purchase specific plastic containers to keep portions under control. They make packed lunches easy and convenient.
- Some diet plans may also suggest servings to be prepared with food dispensers or measuring cups. These are relatively inexpensive and useful tools for measuring portions exactly.
Part 4 of 4: Ensuring Safety and Health
Step 1. Avoid "trendy" diets
Diets that claim to guarantee "10-pound loss in 10 days" or "reduce pants by two sizes in one week" are usually ineffective and dangerous. This may sound like a great idea, but they can have side effects, produce little or no weight loss, and are generally not sustainable in the long run.
- Many over-the-counter diet pills are part of "trendy diets". Many of these products are not regulated by drug and food control organizations or government agencies and can be harmful. Additionally, they can cause a number of side effects including nausea, vomiting, rapid heartbeat, diarrhea, headache, and insomnia.
- Usually, safe weight loss is about 200 to 900g per week. Be patient when starting a new diet.
- Always make sure your diet plan is approved by a registered professional, government site, or hospital or clinic that specializes in weight loss. This would show that it is probably a safe and reliable diet.
Step 2. Avoid overly restrictive diets
Those who suggest avoiding whole groups or specific groups of foods are generally not healthy. They may deprive you of certain vital nutrients such as vitamins or minerals.
- Also avoid diets that advertise very low calorie levels. Generally, it is recommended that you consume a minimum of 1200 calories per day, so that all of your nutritional needs can be met.
- Beware of diets that suggest consuming large amounts of something specific like grapefruit or green tea.
- Remember, a healthy diet should include different foods from all food groups.
Step 3. Avoid overdoing supplements
Some diet programs can promote the use of different vitamins, minerals, or herbal supplements. All of this should be taken with caution, especially if you are unsure whether these are substances whose safety is monitored by governmental organizations or agencies.
- Research supplements before buying them. On the Internet, you will find several independent sites and organizations that provide detailed information on a large variety of supplements.
- Check with your doctor before you start taking any type of supplement. Some can interact with many commonly used medications, so it's important to make sure they're safe for you.
Advice
- Always talk to your doctor or dietician before making major lifestyle or diet changes.
- Prepare for success by setting yourself realistic goals that you can achieve with challenging but reasonable efforts.
- Remember, safe weight loss is between 200 and 900g per week. Be patient on your journey.
- Joining a support group or finding friends, family, or co-workers can help encourage you as you transition to a new diet.
- If you plan on following a vegetarian diet or a low-carb diet, make sure you are getting enough protein, vitamins and minerals through other food groups. Source: Low Carb Vegetarian.
