Dhealthwellness.com – Diets that work fast may be alluring, but it’s important to choose a diet that is sustainable for you. That means one that will make you feel happy, healthy and motivated to stick with it for the long term.
Lose Weight and Keep It A Lifetime
A panel of nutrition experts ranked the top diets for 2023, and several popular fads fell near the bottom. Some of these include Paleo, keto, Atkins and SlimFast. The Mayo Clinic Diet is a doctor-guided weight loss program that uses behavior-change science to help you lose weight and maintain it for life. It also helps you learn how to handle setbacks and find your inner motivation.
The diet recommends consuming plenty of fruits, vegetables, whole grains and other healthy foods. It also emphasizes avoiding sweets and other high-calorie foods. According to the Mayo Clinic, this diet can help you lose up to 10 pounds in two weeks. Unlike other weight loss plans, it promotes long-term changes and is designed to make eating healthy a way of life.
To help you stick with the diet, the Mayo Clinic website has free tools and tips. In addition, you can purchase a membership for $65 for 13 weeks that provides access to more meal plans and recipes, food tracking tools and fitness routines that are personalized to your needs. The Volumetrics diet is one of the best diets that work, based on its approach to eating and its ability to promote long-term weight loss. It encourages filling up on nutrient-dense, low-calorie foods that are high in water content and calorie density to help you feel fuller without consuming excess calories.
Encouraging Exercise to Burn Extra Calories
The diet also encourages exercise to burn off extra calories. It’s also flexible enough to accommodate vegetarians and people who need to restrict salt and fat. The plan divides foods into four categories based on their caloric density. The first category includes nutrient-dense, low-calorie options like non-starchy fruits and vegetables, broth-based soups, and non-fat dairy.
IIFYM is a popular diet strategy that balances the accountability of tracking food with the flexibility of eating whatever you want — as long as it “fits your macros,” which refers to protein, carbs, and fat. Proponents of the plan say that it can be a more effective way to lose weight than calorie-counting because it allows you to eat more foods you enjoy. You can eat pizza, pasta, chocolate, cakes, and even ice cream as long as it fits your macros, which is the number of grams of protein, carbs, and fat you should be eating each day.
The key is to calculate your calorie needs and macronutrient ratios and then track those throughout the day with a diet app or bodyweight scale. This helps you stay on track and meet your goals, whether that’s a pound or two of fat loss a week or muscle building. The Keto Diet focuses on eating low-carb and high-fat foods. It also limits starchy vegetables, such as potatoes, corn and peas, and fruit (except for berries).
Improves Heart Health and Lowers Blood Sugar
The keto diet puts your body into a state of metabolic ketosis by switching from burning glucose for fuel to using fat. It can help you lose weight, improve your heart health and lower your blood sugar. But the keto diet is an extreme approach that should be monitored by a medical professional. It can result in short-term side effects, including the “keto flu” and constipation.
It can also be difficult to stick with over time. If you find it challenging, there are other diets that are more sustainable over the long term. The Atkins diet is one of the most popular and successful weight loss plans. It focuses on high protein, fat, and low carb foods. It also helps with blood sugar control. This is especially important for people with diabetes, prediabetes and insulin resistance.
While following an Atkins diet, you need to track the net carbs of each food. This is the total number of carbs minus their fiber content in grams. You can use a calculator to track your net carbs, but you can also do it manually with some basic math. You can drink a variety of drinks while on the Atkins diet, but avoid those with added sugar or carbs. Acceptable options include water, coffee, and green tea.
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