DITCH THE DIET!
Paleo. Vegan. Low-Carb. Atkins. Keto. Dukan. Raw Food. HGC. Mediterranean…the list goes on. As a matter of fact, it seems like there is no shortage of fad diets that “guarantee weight loss.”
Typically when someone starts one of these diets, they see weight loss right away, especially if they’re motivated and stick to that diet. But dieting, by definition, is a temporary food plan. Because they teach you nothing about healthy eating, after you've "completed" your fad diet, you simply boomerang back to the unhealthy eating patterns that caused your weight gain in the first place! This is the beginning of "yo-yo dieting," which can bring its own health problems in its wake.
Moreover, the deprivation of restrictive diets may lead to a controlling relationship with food: diet-overeat or diet-binge cycle. Those who attempt to manage their weight through restriction and deprivation often discover that these tactics may worsen a weight problem—since your body doesn't want you to starve, it responds to overly-restrictive diets by slowing your metabolism, which of course makes it harder to lose weight.
People who are interested in losing and maintaining weight need a more sustainable plan than simply going on a diet.
So the first step towards permanent healthy weight loss is, somewhat ironically, to lose the diet and the diet mindset. Instead, think about a lifelong “program” of everyday healthy eating coupled with regular exercise. Healthy eating doesn’t have to be complicated. It’s entirely possible to nourish your body while enjoying the foods you love. After all, food is meant to be enjoyed — not feared, counted, weighed, and tracked. But you do have to understand food to be successful in your weight loss journey.
BASIC STATS YOU SHOULD KNOW
An ideal daily intake of calories varies depending on age, metabolism, and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for a healthy diet.
The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.
You should also know that carbs come in all types of foods, not just breads. Did you know that a medium-sized apple has approximately 30 grams of carbs and that there are 12 carbs in one cup of milk? So although apples and milk are considered healthy foods, moderation is key.
According to the Dietary Reference Intake Report for macronutrients the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. That’s like having three cans of tuna fish per day.
TIPS FOR HEALTHY EATING IN THE REAL WORLD
Prioritize plant-based foods: Plant foods like veggies, fruits, beans, and nuts should make up the majority of your diet. Try incorporating these foods, especially veggies and fruits, at every meal and snack.
Cook at home: Cooking meals at home helps diversify your diet. If you’re used to takeout or restaurant meals, try cooking just one or two meals per week to start.
Shop for groceries regularly: If your kitchen is stocked with healthy foods, you’re more likely to make healthy meals and snacks. Go on one or two grocery runs per week to keep nutritious ingredients on hand. Those can usually be found on the perimeter of the supermarket. Don’t even bother going in the middle; that’s where all the processed foods are!
Portion control: Controlling portion sizes can help prevent overindulging.
If you crave it, eat it: If you haven’t had dessert all week and you are craving the donut on the counter, go for it. If you don’t, it may result in binging later, which is a major setback. Everything in moderation!
For more stats and information of healthy eating, you can work with a registered dietitian, especially if you’re not sure how to start improving your diet. A dietitian can help you develop a sustainable, nutritious eating plan that works for your needs and schedule.
To lose weight, you don’t need a short-term fad diet. The preferential focus needs to be on controlling calories in, more than calories out. How boring. How prosaic. How true! So ditch the diet and start eating healthy for life!
Interested in working with a Registered Dietitian? Click the button below to book a Complimentary Assessment with R.D. Helen Ballew