Finding the right weight loss plan can be confusing, right?
I realize in the history of all diets created there are a zillion options and it's hard to know which one is "the one" to choose in order to be successful. Everyone hasthe bestplan. Maybe you try a few halfheartedly, fall short of your goals, then give up. But now you're ready to find one you love and stick to it!
As a dietitian I recommend several different types of food plans to my patients and from years of experience, I have noted what is effective for most. The biggest takeaway from all my research and observing clinical outcomes is that there are always basic "rules" one should follow, no matter what the diet plan is. Whether you follow South Beach, vegetarian plans, paleo, or Weight Watchers, I want you to keep some basics in mind because you can apply them to any plan you choose.
1.Consume lower carbs, moderate protein and higher healthy fats within your diet philosophy.This basic balance in macronutrients is an ideal template for weight loss and also for long term healthy lifestyle goals. Lower carbohydrate intake is what the body needs to keep inflammation down (which slowly reverses all disease processes), prevents/reverses diabetes mellitus II, promotes weight loss, reduces risk of dementia and prevents carbohydrate cravings. Adequate protein and more healthy fats keep you full, allow blood sugars to remain balanced and prevent cravings.
2.Eat more whole foods & less processed foods. There are so many packaged/processed foods available that are "allowed" in just about any diet you follow that you could be doing harm when you assume you are within the rules. Examples would be: weight watchers bread, bars and shakes; Paleo-approved highly processed foods, South Beach chocolate bars or any other boxed food that makes you feel like you're cheating! These products are all promoted to make their diets seem easy to do and convenient, however processed foods are still difficult on the body to process and will eventually contribute to low-grade inflammation which contribute to disease processes. These processed foods also trigger other cravings because of our emotional connections to food. So when you eat "allowed" chips, it's not technically the worst thing in the world to do, but it will trigger old emotional cravings you have and eventually lead to maybe finding yourself waist-deep in a bag of Cheetos. BOTTOM LINE: stick to whole food. No one ever ate whole foods like eggs, nuts or cauliflower which lead to a mozzarella stick attack.
3.High quality foods are more satisfying than low quality foods.High quality foods like grass-fed beef, grass-fed butter, organic vegetables, and pastured eggs are dense in nutrients that tell our brain: "we got enough of what we need to make the body work, we're happy, stop eating". When we eat low-nutrient foods like conventional animal products, cheeze whiz, or low fat foods, the brain says: "It feels like I ate something, but I don't see any building blocks for the body that I can use. Eat more please". And then the cycle continues while you become inflamed, unhealthy, and overweight. Make sense?
Moral of the story- just about any diet plan will work if you just pick one that's sensible and stick to it. The biggest fail people experience is lack of "sticktoitness". I hope this shed some light on the topic for you!
Happy New Year to you!
Lisa