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This article was co-written by Monica Moreno, MS, RD, LD/N. Monica Moreno is a registered dietitian, founder, owner, and principal of Essence Nutrition in Miami, Florida. Monica specializes in nutrition counseling, school counseling and corporate health programs. She holds a bachelor’s degree in linguistics, French, and teaching English as a second language from the University of Florida, and a master’s degree in clinical practice and nutrition from Florida International University. Monica works as a nutritionist for the Miami Marlins and as a guest nutritionist at Ocean Reef Resort and Club. Monica is a member of the Academy of Nutrition and Dietetics, the Nutrition and Dietetics Practice Group for Entrepreneurs, the Integrative Nutrition and Dietetics Practice Group, the Association of Sports Nutritionists and the Group. Practice Weight Management. She was presented with the Coral Gables Chamber of Commerce’s 2020 Female Healthcare Entrepreneur of the Year award.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,954 times.
Americans spend $40 billion each year on weight loss and diet programs/products. [1] X Research Resources If you’re looking to change your eating habits or adopt a new diet, you may be wondering which option best suits your lifestyle. It is helpful to understand each diet or menu so that you can choose a method that can help you achieve your goals.
Steps
Plan for success
- Losing weight
- Control high blood pressure, diabetes or high cholesterol
- Make your body stronger
- Be more environmentally conscious
- Improve general health or desire to be healthy
- For example, you’ve tried a vegetarian diet but found yourself craving meat, or you’ve tried a low-carb diet, but it left you feeling lethargic and tired all day. If any of the previous diets have not worked, you need to have another option.
- Adopting a diet plan is more than just willpower. It should be a plan that you can stick to for the long term.
- Choose a diet plan that is easily affordable so you don’t have to stop your new diet due to high costs.
- Take advantage of “sign up for promotions” or promotional offers when possible. You can save some money by joining some of the more popular diet programs.
- Some diet programs require you to take time to prepare food, while others prepare meals for you. If you don’t like to cook, consider choosing a diet plan that includes alternatives like protein shakes, protein bars, or pre-cooked meals.
- You also need to remember to consider your social life. If you like to eat out or enjoy promotions, you’ll need a flexible diet plan to be able to participate in those activities.
- You should also consider factors such as allergies or sensitivities to foods or religious taboos. Many diet plans are very comprehensive and may not take these issues into account.
- In addition, exercise can help lift your mood, improve sleep habits, control blood pressure or diabetes, and be good for heart health. [2] X Trusted Source Mayo Clinic Go to Source
- If you’re new to bodybuilding, try talking to a personal trainer at the gym or a fitness professional. They can advise you on an appropriate exercise program.
- Find group classes for beginners at the gym. This is a great way to get started and get support from people just starting out like you.
- Many doctors also create at-home diets and nutrition programs for their patients, which generally include following the doctor’s instructions and regularly monitoring their weight.
- Your doctor can refer you to a licensed dietitian to guide and help you design your own diet.
- In addition, your doctor can guide you through the weight loss process with medication. During this process, your doctor may prescribe appetite suppressants, making it easier for you to stick to your diet plan. Not all weight loss pills are safe for everyone. Consult your doctor for more information.
Choose a diet plan
- Compare several diets that might work for you. Weigh all the costs, flexibility, and sustainability of each diet.
- Check out other people’s reviews about the diets. People who have tried the diet can offer honest and factual reviews to help you make a decision.
- Also, make use of reliable sources when researching. Find information from weight loss hospitals/clinics, doctors, dietitians or licensed health professionals.
- Remember to avoid any “extreme” diets that can be dangerous and unhealthy.
- Weight watchers are a popular diet that encourages participants to enjoy all foods. This diet guide teaches you how to monitor portion sizes, choose healthy foods, and responsibly. [3] X Research Resources This diet plan is available online and in real-life support groups.
- The Mediterranean diet is often associated with a “heart-healthy” menu. This diet includes all food groups, but emphasizes fruits, vegetables, and whole grains. Additionally, it encourages consumption of omega-3 fats found in olive oil, avocados and cold water fish like salmon or mackerel. [4] X Trusted Source Mayo Clinic Go to the source You can even drink a glass of red wine.
- DASH is a balanced diet, developed to help people control high blood pressure in addition to medication. In addition to its low sodium content, the DASH diet encourages you to consume lean protein, fruits, vegetables, whole grains, and low-fat dairy. In addition, processed foods and refined sugars are strongly recommended to be avoided. [5] X Research Sources
- The Atkins diet is very popular, which emphasizes lean protein, dairy, certain non-starchy fruits and vegetables, and limits the amount of starches from foods, including starchy vegetables and whole grains. glass. Sugar and other processed foods are also limited.
- The Zone Diet is also a low-carb diet that focuses on lean protein, lower fat, and lots of non-starchy vegetables and fruits. On this diet, most of your meals consist of fruits and vegetables. [7] X Research Sources
- The South Beach Diet is based on 3 phases. Phase 1 is designed to eliminate appetite and lose weight fast with a strict menu. Phase 2 gradually introduces more foods back – like whole grains, fruits and some vegetables. Phase 3 works to help you maintain the desired weight once achieved. [8] X Research Sources
- Veganism abstinence from all animal products including milk, eggs and honey. This is the most rigorous diet of the bunch, requiring careful planning and research to ensure all the nutrients are met. This is not an easy diet to follow.
- There are many types of vegetarianism. The Lacto-ovo vegetarian diet includes eggs and dairy. This is probably an easier way to start if you’ve never tried a meat-free diet.
- Jenny Craig, SlimFast, NutriSystem and Medifast are diets that use protein shakes, protein bars, or processed/packaged foods to help with weight loss.
- Alternative diets can be more expensive than a balanced or low-carb diet because you have to pay for the substitutes.
- Meal replacement foods are also not applicable for the long term. They often contain too few calories, vitamins and minerals compared to whole and natural foods.
Apply the diet
- Set deadlines for yourself. The deadline will keep you motivated to start and stick to a new diet plan.
- Making small changes over a long period of time makes it easier to do and you’re more likely to stick to the program.
- Journaling is also helpful. You can track your progress, challenges, and success as you transition to a new diet plan.
- Cleaning out the fridge, freezer, and pantry is a good start. Be sure to eliminate unhealthy foods or treats so you don’t get tempted.
- Engage in activities or hobbies that interest you beyond food. Having a project to distract when cravings kick in and keep you on track also helps.
- Buy healthy foods instead of favorites. If you love a sweet treat for dessert after dinner, you should stock up on fruit, black chocpate (80% cocoa or more and no artificial ingredients), or low-fat yogurt to have on hand when cravings kick in. go up.
- Multi-compartment plastic containers also help. Thanks to that, it is easier and more convenient to bring lunch with you.
- Some diet plans also suggest using scales or cups to measure servings. Food scales are inexpensive and an easy-to-use tool for accurately measuring portion sizes.
Stay safe and healthy
- Many over-the-counter weight loss pills fall into the “fake diet” category. They are not regulated by the US Food and Drug Administration (FDA) and can harm you. Furthermore, they can also cause side effects such as nausea, vomiting, heart palpitations, loose stools, headaches, and insomnia. [10] X Trusted Source Mayo Clinic Go to Source
- In general, a safe level of weight loss is in the range of ¼ kg to 1 kg per week. You need to be patient when starting a new diet plan.
- Always make sure your diet is approved by a health professional, government website or hospital or weight loss clinic. This endorsement shows that the diet is safe and highly reliable.
- Very low-calorie diets should also be avoided. In general, you need to consume at least 1,200 calories per day to meet your nutritional goals. [11] X Research Source
- Watch out for diets that recommend consuming large amounts of certain foods like grapefruit or green tea.
- Remember that a healthy diet should include a variety of foods from all food groups.
- Research every supplement before you buy. You can check the National Center for Complementary and Alternative Medicines website for more information and effectiveness of dietary supplements.
- Consult your doctor before starting any supplement. Some supplements interact with many common medications, so it’s important to check to make sure they’re safe for you.
Advice
- Always consult your doctor or dietitian before making any major lifestyle or dietary changes.
- Set realistic and specific goals that you can achieve.
- Remember that safe weight loss ranges from ¼ kg to 1 kg per week. Be patient with your journey.
- Joining a support group or finding friends, family, or coworkers can encourage you through the transition to a new diet plan.
- If you’re planning on following a vegetarian and low-carb diet, you need to make sure you get enough protein, vitamins, and minerals from the other food groups. Source: Low Carb Vegetarian
This article was co-written by Monica Moreno, MS, RD, LD/N. Monica Moreno is a registered dietitian, founder, owner, and principal of Essence Nutrition in Miami, Florida. Monica specializes in nutrition counseling, school counseling and corporate health programs. She holds a bachelor’s degree in linguistics, French, and teaching English as a second language from the University of Florida, and a master’s degree in clinical practice and nutrition from Florida International University. Monica works as a nutritionist for the Miami Marlins and as a guest nutritionist at Ocean Reef Resort and Club. Monica is a member of the Academy of Nutrition and Dietetics, the Nutrition and Dietetics Practice Group for Entrepreneurs, the Integrative Nutrition and Dietetics Practice Group, the Association of Sports Nutritionists and the Group. Practice Weight Management. She was presented with the Coral Gables Chamber of Commerce’s 2020 Female Healthcare Entrepreneur of the Year award.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,954 times.
Americans spend $40 billion each year on weight loss and diet programs/products. [1] X Research Resources If you’re looking to change your eating habits or adopt a new diet, you may be wondering which option best suits your lifestyle. It is helpful to understand each diet or menu so that you can choose a method that can help you achieve your goals.
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