Diet For Weight Loss At Home – Weight loss plans to try and fad diets to skip if you want to see results
There is no perfect diet for everyone. So before choosing a plan, be sure to research what it can and can’t do for your health.iStock
Diet For Weight Loss At Home
“How can I lose weight?” Over time, millions of Americans have asked themselves that question. In fact, a 2020 survey by market research firm Ipsos found that more than 50 percent of Americans are trying to lose weight, most of them by eating healthier 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 low-carb diet to control diabetes. diet and a low-fat or cholesterol diet.
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But even among these few approaches, there are so many different programs available that it can be difficult to find the right one. After all, there is no one-size-fits-all plan.
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Before choosing a health or weight loss approach, it’s important to do a self-assessment by asking yourself a few questions.
“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 to find one that doesn’t cause you stress or agony.” Ask yourself questions like: Will the dietary guidelines make you happy? Nervous? Stress? Can you keep up in the long run? “Factors like enjoyment, flexibility and longevity are all very important to consider,” adds Kyle.
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If the diet is a quick fix, rather than promoting lasting lifestyle changes, this can cause a problem. In particular, extreme diets that promise massive weight loss aren’t always sustainable, and you may end up overeating or overeating if you’re feeling deprived. “Consider whether the diet habits are ones you can stick with for the rest of your life, not just for 21 or 30 days,” says Angie Asche, RDN, a sports dietitian in Lincoln, Nebraska.
Some diet plans, such as the MIND diet and the DASH diet, are meant to focus on specific areas of health, and weight loss can be a side effect. Others come with weight loss as their main goal. “It’s important to remember that we are all very special people,” says Kyle. “We all have different health conditions and lifestyles, which can influence what diet plan is best for us. This means you shouldn’t just consider what works for your friends or family, but focus on what works for you as an individual “. .
Many diet plans eliminate entire food groups, which can lead to nutrient deficiencies and health problems. For example, if your diet is very low in carbohydrates and you are taking medication for type 1 diabetes or type 2 diabetes, it is probably not suitable. And if it’s too restrictive and you’re pregnant or breastfeeding, it’s not a good idea either. Remember that pregnancy is not a time to lose weight. Talk to your doctor before making any changes to your diet if you are pregnant or breastfeeding.
Make sure the diet has been thoroughly reviewed for safety and discuss any changes with your doctor or registered dietitian before starting a new diet. (If you don’t have a dietitian, find one near you on the Academy of Nutrition and Dietetics website.) And do a self-check to make sure the diet aligns with your values and preferences.
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“Don’t you like to eat meat?” asks Ginger Hultin, RDN, a dietitian in private practice in Seattle and spokesperson for the Academy of Nutrition and Dietetics. “So don’t go paleo! Traveling a lot and relying on eating out? The DASH diet may end up frustrating you.” Bottom line: The diet you choose should be safe and effective, taking into account your lifestyle.
To cut through the confusion and put you on the fast track to success, we’ve rounded up some of today’s most popular weight loss diets. So read on to see which plan might be best for you and which diets to avoid at full speed.
This high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis, where the body uses stored fat for energy instead of carbohydrates. Previous research suggests that the ketogenic or “keto” diet can be an effective method of weight loss, but to be successful, you must follow the plan consistently with no cheat days; otherwise, you’re eating a high-fat diet. in unhealthy fats for no reason.
(Pro tip? If you’re planning a diet, check out our full list of keto foods and read about the healthiest fats for keto dieters.)
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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.
Regardless of your current health status, you should talk to your doctor before starting a ketogenic diet, advises the Cleveland Clinic.
One of the biggest obstacles to this diet? Say goodbye to bread and other carbohydrates. “It can be difficult to ensure that the recommended low carbohydrate levels are achieved,” says Hultin. “This diet makes you more likely to plan ahead and bring food to parties and events.”
You’ll also want to be prepared for some notable side effects of the plan, such as 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 when your body adjusts to burning fat instead of carbohydrates for fuel, experts say.
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“A lot of people think that the foundation of a Paleo diet is high-fat meat, but I suggest it’s vegetables,” says Hultin. The concept is to eat only foods that would have been available to our Paleolithic ancestors (including meat, fish, poultry, eggs, fruits and vegetables). That means grains, dairy, legumes, added sugar and salt are a no-no.
With this style of eating, you’re looking at a lot of menu planning and preparation. A past review suggests the diet may lead to weight loss, but the Academy of Nutrition and Dietetics warns that the plan may be low in carbohydrates and excludes foods such as whole foods, legumes and dairy. You’re also at risk of losing vitamins and minerals like calcium, vitamin D, and B vitamins, Harvard T.H. Chan School of Public Health.
This also means that this diet is not suitable for anyone at risk of osteoporosis, as a previous article (PDF) points out.
This low-carb, high-protein diet has been around for decades. In fact, some say the keto diet is the new Atkins, even though these popular low-carb plans are very different.
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According to the Atkins website, the plan works in phases, with the first phase of very low net carb consumption of around 20, 40 or 100 grams (g), meaning the diet can send you into ketosis. How many clean carbs you should stick to depends on the plan you choose. (You can calculate net carbs by subtracting fiber and sugar alcohols from total carbs. This value, while not an official nutritional term, can give you an estimate of how much a food can affect your blood sugar levels.) Unlike diet keto, you can allow more carbs later in the phase.as you do
Because the diet is low in carbohydrates, it may not be suitable for someone who takes insulin or has diabetes, and because it’s high in protein, you may want to avoid it if you have kidney disease, according to the Mayo Clinic.
“This is a great way of eating that I recommend to many clients and model in my own life,” says Elizabeth Shaw, RDN, who is in private practice in San Diego and co-author of the Fertility Foods cookbook. . “Since the premise of the diet is designed to help people with hypertension, low-sodium foods are recommended. But since most Americans exceed their daily sodium levels, it’s not surprising that dietitians recommend this style of eating for treat a variety of conditions, including heart disease and obesity.”
The DASH diet, or Dietary Approaches to Stop High Blood Pressure, focuses primarily on reducing sodium intake and increasing fruit and vegetable consumption, according to the Mayo Clinic.
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People following the DASH diet saw an improvement in blood pressure compared to a control group that did not follow the DASH diet.
The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, is kind of a hybrid between the DASH diet and the Mediterranean diet. It contains foods believed to slow the progression or development of Alzheimer’s disease, the most common form of dementia and an incurable neurodegenerative disease that affects more than 6.5 million Americans, according to the Alzheimer’s Association. Some research supports this idea, including a previous study that found a link between following the MIND diet and a reduced risk of disease.
Vegetables, fruits,