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Features- Fashion or conservative? Quick solution or long-term solution? Which diet is best?
These are the questions I get asked every day in the clinic. If you are confused about too many conflicting information about what to eat and what not to eat, welcome to join the club!
Any “diet” will work because it restricts food choices and focuses attention on a better diet. However, when deciding which weight loss plan to choose, consider whether you can stick to the plan for a long time.
There is no problem with the diet used as a plateau medicine or a quick start, but you must ultimately choose a method that allows you to eat healthy for a long time.
If you don’t want to change your eating habits forever, don’t go on a diet. The more you lose weight and gain weight, the more likely you are to disrupt your metabolism.
My weight in the past was close to 200 pounds, but because of a change in my perception of food, I lost most of my weight for 25 years. If you think of food as fuel, it is clean and simple to eat.
The most popular at the moment is the Keto diet, which has very low carbohydrate content (5-10% of total calories), high fat (70% of total calories) and medium protein. When our body needs energy, we use carbohydrates first, protein second, and fat last —When we burn fat, it provides us with twice as much energy as carbohydrates and protein.
Because low carbohydrates force the body to use fat as fuel, the body enters a state of ketosis, which is very useful for reducing fat and consuming energy. This is a good plan for people who want to reduce sugar or people with insulin problems.
If you use the Keto plan, stick to healthy fats such as avocados, nuts, seeds, salmon, and olive oil. It is very important to keep the calories of carbohydrates below 10% of your calorie intake, otherwise you will not burn fat.
Because protein is not mandatory in the Keto plan, if the daily protein content is not less than 90 grams, there is a risk of losing muscle. Although Keto is good for reducing inflammation in the body, it is difficult to maintain this diet for a long time.
The paleo diet is the hunter-gatherer diet. Eliminate all processed foods in the house, including dairy products, grains, refined sugar and flour. Eat like our ancestors used to eat. Eat from the ground. There is no calorie calculation, but all foods must be complete, nutritious and unprocessed. If cavemen don’t eat, neither should you.
The Whole30 plan is a paleo diet on steroids. It eliminates all foods except vegetables, fruits, nuts, seeds, eggs, fish, poultry and healthy fats.
Intermittent fasting has become popular and may be very important for weight loss and insulin resistance. The current trend is to eat only during the eight-hour period (noon to 8 pm), compared to 16 hours without food.
When fasting, we do not produce insulin. This is a good thing, because insulin stops the fat burning process. Intermittent fasting does not reduce calories, but only transfers them to other times of the day. Women’s metabolism is low, so they do not do well in this procedure.
The carbon cycle enforces high carbohydrate and low carbohydrate activities in alternate days and can be used to break the weight loss platform. It is not as strict as many diets. However, the rate of fat loss is slow, and the diet will be counterproductive for people who consume moderate amounts of carbohydrates.
Other popular diets currently include alkaline diet, carnivorous diet, Mediterranean diet and NOOM (weight loss program using popular apps). What all these diets have in common is that they eliminate sugar, preservatives and processed foods And replace them with nutritious whole foods.
So, what is the best plan for you? The best plan is the one you will follow in the long run.
The most realistic plan for long-term weight loss is to eat three healthy meals a day, with at least 30 grams of protein in each meal, and at least six hours between the two to promote fat burning.
You can maintain a healthy lifestyle change for a long time, this is the secret of success.
Written by DR. COLEEN ANDRUS, a healthy lifestyle health clinic.
This article was originally published in the March/April 2019 issue St. George’s Health and Wellness Journal.