Healthy Diet To Lose Weight And Keep It Off

1. Weight Loss: Best Whole Grains To Include In Your Diet To Lose Weight Quickly
   1. How To Lose Weight On A Mediterranean Diet
2. Strategies To Lose Weight With Ibs
3. Best And Worst Diet Plans For Weight Loss, Heart Health, And More
   1. Debunking 6 Weight Loss Myths — Plus, What Really Works

There is no perfect diet for everyone. So, before you pick a plan, be sure to do your research on what it can and can’t do for your health.iStock

“How can I lose weight?” Over time, millions of Americans have asked themselves that question. In fact, a 2020 survey carried out by market research company Ipsos found that over 50 percent of Americans are trying to lose weight, most of them by eating more healthily or limiting their food intake. And a previous study, published by the Centers for Disease Control and Prevention in November 2020, suggested that the most common eating plan followed by participants was a weight loss or low-calorie diet, followed by a diet for diabetes management, a low-carb diet, and a low-fat or low-cholesterol diet.

But even among these few approaches, there are an overwhelming number of different programs available, and finding the right one can prove challenging. After all, there’s no one-size-fits-all plan that’s perfect for everyone.

Weight Loss: Best Whole Grains To Include In Your Diet To Lose Weight Quickly

Recorded 3/16/21. What do the signs and symptoms of heart attack look like in women? What do women need to know to maintain or improve their heart health? Deirdre Mattina, MD, FACC, Staff Cardiologist, Cleveland Clinic, and Melissa Sloan-Williams, a

“There are many diet plans on the market today that promote good health, ” says Emily Kyle, RDN, who is in private practice in Rochester, New York. “The key is finding one that does not cause you stress or agony.” Ask yourself questions such as: Would the diet guidelines make you happy? Anxious? Stressed? Are you able to follow them long term? “Factors such as enjoyment, flexibility, and longevity should be strongly considered, ” adds Kyle.

If the diet is a quick fix rather than one that promotes lasting lifestyle changes, this could pose a problem. In particular, extreme diets that promise big weight loss up front aren’t always sustainable — and you may end up overeating or even binge eating if you feel deprived. “Consider if the diet’s habits are ones you can continue throughout your lifetime, not just 21 or 30 days, ” says Angie Asche, RDN, a sports dietitian in Lincoln, Nebraska.

Best Healthy Snacks For Weight Loss

Some diet plans, such as the MIND diet and the DASH diet, are meant to focus on certain areas of health, and weight loss may be a side effect. Others are created with weight loss as a primary goal. “It is important to remember that we are all very unique individuals, ” says Kyle. “We all have different states of health and different lifestyles, which could affect what diet plan is best for us. That means that you should not be considering what is working for your friends or family members and instead should pay attention to what works for you individually.”

Many diet plans cut out entire food groups, which can create nutrient deficiencies as well as health problems. For instance, if the diet is very low in carbohydrates and you are on medication for type 1 diabetes or type 2 diabetes, it’s probably not a good fit. And if it’s too restrictive and you’re pregnant or breastfeeding, it’s not a good idea, either. Keep in mind that pregnancy is not a time for weight loss. Speak with your doctor before making any changes to your diet if you are pregnant or breast-feeding.

Make sure that the diet has been studied extensively for safety — and discuss any changes with your physician or registered dietitian before beginning a new diet. (If you don’t have a dietitian, find one in your area at the Academy of Nutrition and Dietetics website.) And do a self-check to ensure the diet fits with your own values and preferences.

Weight Loss Diet Plan: 2 Nutritionists Share The Ideal Indian Diet Plan To Lose Weight

“Don't like eating meat?” asks Ginger Hultin, RDN, a dietitian in private practice in Seattle and a spokesperson for the Academy of Nutrition and Dietetics. “Then don't be paleo! Travel a lot and rely on eating out? The DASH diet may end in frustration for you.” The bottom line: The diet you choose needs to be safe and effective, while taking into account your lifestyle.

To lessen the confusion and get on the fast track to success, we got the skinny on some of the most popular diets out there today. So read on to see which plan might be best for you — and which diets to run away from at full speed!

This high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis, in which the body uses stored fat for energy instead of carbohydrates. Past research suggests the ketogenic, or “keto, ” diet can be an effective weight loss method, but to be successful, you must follow the plan consistently with no cheat days — otherwise, you’re just eating a high-fat diet that may be high in unhealthy fats for no reason.

How To Lose Weight On A Mediterranean Diet

(A pro tip? If you're planning on doing the diet, check out this complete keto food list and read up on the healthiest fats for keto diet followers.)

Although the keto diet is popular among people with type 2 diabetes, you should avoid this diet if you have type 1 diabetes or other specific metabolic disorders.

No matter what your current state of health, you should speak with your physician before beginning the ketogenic diet, advises the Cleveland Clinic.

Strategies To Lose Weight With Ibs

One of this diet's biggest hurdles? Saying goodbye to bread and other carbs. “It can be challenging to make sure to hit the low levels recommended for carbohydrates, ” says Hultin. “This diet likely means a lot of planning ahead and bringing food with you to parties and events.”

You'll also want to be prepared for some of the plan's notable side effects, like keto-related diarrhea and constipation, fatigue, mood swings, headaches, and bad breath. These symptoms are a common part of the so-called keto flu, which happens as your body adjusts to burning fat rather than carbs for fuel, experts say.

“A lot of people think the foundation of a paleo diet is high-fat meat, but I suggest that it’s vegetables, ” says Hultin. The concept is to eat only foods — including meat, fish, poultry,  eggs, fruits, and vegetables — that would have been available to our Paleolithic ancestors. This means grains, dairy, legumes, added sugar, and salt are all no-no’s.

Type 2 Diabetes: 8 Steps To Weight Loss Success

With this eating style, you’re looking at a lot of menu planning and preparation. One past review suggests the diet could lead to weight loss, but the Academy of Nutrition and Dietetics warns the plan could leave you low on carbs, plus it doesn’t allow for nutrient-dense foods like whole grains, legumes, and dairy. You’re also at risk of missing vitamins and minerals like calcium, vitamin D, and B vitamins, per the Harvard T.H. Chan School of Public Health.

This low-carb, high-protein diet has been around for decades. In fact, some say the keto diet is the new Atkins, though these popular low-carb plans are markedly different.

According to the Atkins website, the plan works in phases, with a very low daily net carb allowance of about 20, 40, or 100 grams (g) in the first phase, meaning the diet may send you into ketosis. How many net carbs you need to stay under depends on the plan you opt for. (You can calculate net carbs by subtracting fiber and sugar alcohols from total carbs. This value, though an unofficial nutritional term, can give you an estimate of how much a food might affect blood sugar levels.) Unlike the keto diet, you’re allowed more carbs as the phases continue.

Best And Worst Diet Plans For Weight Loss, Heart Health, And More

Because the diet is low in carbs, it may not be appropriate for someone who is on insulin or has diabetes — and because it’s high in protein, you’d want to avoid it if you have kidney disease, according to the Mayo Clinic.

“This is a great way of eating that I highly recommend to many clients, and I even model in my own life, ” says Elizabeth Shaw, RDN, who is in private practice in San Diego and is the co-author of Fertility Foods Cookbook. “Since the premise of the diet is designed to help people who have high blood pressure, low-sodium foods are recommended. But considering that most Americans exceed their daily sodium levels anyway, it’s not surprising that dietitians recommend this style of eating for treating many different conditions, such as heart disease and obesity.”

The DASH diet, or Dietary Approaches to Stop Hypertension, is mainly focused on reducing sodium intake and increasing consumption of fruits and vegetables, according to the Mayo Clinic.

Debunking 6 Weight Loss Myths — Plus, What Really Works

People following the DASH diet saw an improvement in blood pressure compared to a control group who did not follow the DASH diet.

The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, is a sort of hybrid between the DASH diet and the Mediterranean diet. It features foods meant to slow the progression or development of Alzheimer’s disease, the most common form of dementia and an incurable neurodegenerative condition that more than 6.5 million Americans are living with, according to the Alzheimer’s Association. Some research backs up this notion, including one past study that found a link between following the MIND diet and a reduced risk of the disease.

Emphasizing vegetables,  berries, beans, whole grains, olive oil, fish, and wine, it also calls for a reduction in saturated fat, according to the Mayo Clinic.

High Fiber Foods To Help You Lose Weight​

Because the MIND diet focuses on cutting unhealthy fats and emphasizes eating whole, fresh foods, people who follow this eating pattern may lose