Hello! HAPPY Monday!!
It's a cloudy and wet day in my part of California but that's okay...i love Mondays, so bring it on...lol :D Every week offers a fresh start towards your goal. Even small changes will impact your daily routine and eating habits. The key is to set smaller goals that build up to your end goal. So...keep progressing and don't give up! You got this!! :D
Recently I've had a number of people asking me about diet plans. Which diet plan works, which diet plan is popular, and which diet plan has tasty food ;) I believe and have mentioned in previous posts that exercise AND eating go hand in hand. Instead of dieting, I like to focus on energy balance. The key to weight loss is achieving a negative energy balance. If you burn more calories than you take in, you're in a negative energy balance and you'll lose weight. However, for those of you who want to give a diet plan a shot, the only way to know if it'll be successful is to try it. I was reading in The Good Life magazine and The Dr. Oz Show launched an experiment called The Great Diet Showdown. Ten popular plans, all put to the test.
Today's post is an overview (from the magazine) of which diets were satisfying and sustainable enough to reach the 1 year finish line. For more details on the Showdown, visit doctoroz.com/showdown.
These plans finished in a three-way tie. Groups of Showdown volunteers on these diets dropped the most weight, percentage-wise.
- Paleo Diet
Proteins and veggies take center stage, while food groups our huntergatherer ancestors wouldn't have dined on (like processed foods, dairy, grains, and legumes) are out.
- Vegan Diet
Plant foods get loads of attention and any ingredients that come from animals, including not just meat but also dairy products and eggs, are cut from the meal rotation.
- Whole, Real Foods Diet
The goal here: Next to no processed food. Beyond that, the plan follows rules similar to the Paleo Diet. Dairy products, grains, and sugary stuff are nixed.
There were individual successes with these plans but total weight loss was behind that of the finalist diets.
- Mediterranean Diet
Inspired by our friends in the Mediterranean countries, who've been found to live longer and suffer from fewer diseases, the plan plays up produce and olive oil and dials down red meat.
- Probiotic Diet
A.k.a. the "healthy gut diet." Dieters go big on foods like fermented fare, which can help maintain a healthy balance of good bacteria in the body and may lead to improved digestion, immunity, and overall health.
- Protein Shake Diet
To control calories and remove EBS (extra bite syndrome), 2 of 3 daily meals are balanced shakes. A third meal and 2 snacks (all whole-foods-based) round out the day.
These plans have their health merits but dieters found them harder to lose weight with and to stay with over time.
- DASH Diet
That stands for Dietary Approaches to Stop Hypertension; a key feature is cutting back on salt. ("As a heart surgeon, I know this diet can be great for the heart," notes Dr. Oz.)
- Elimination Diet
You scrap foods that may cause inflammation, like anything processed. ("Not a top weight loss diet for us but I believe it could be a winner if you want to fight inflammation," says Dr. Oz.)
- French Diet
Portion control is emphasized and habits like snacking and eating on the go are banned.
- High Protein/Low Carb Diet
Carbs are capped at 45 grams a day, so low-fat dairy, fruit, and starchy veggies get scaled back.
I hope this post answers some of your questions about diet plans ;)
The key to losing weight doesn't mean that you need to stick to a harsh weight loss regimen to drop pounds successfully. My advice: Exercise AND eat in a way that delivers a balance of nutrients and keeps your blood sugar from dropping and spiking.
Are there any eating tips that you would like to share? If so, I'd love to hear from you!!
Have a FITastic week! See you right back here on Thursday!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist