Do Fad diets work for permanent weight loss?
Most Fad diets require you to stop eating certain types of food, such as carbohydrates or fat. While you may quickly lose some weight, usually you hit a plateau, get tired of following the program and then regain all of the weight you lost. Plus in the long-term these diets can be dangerous to your health because you are eliminate many of the nutrients that your body needs to function at optimum levels.
Most health professionals state that losing one to two pounds a week by eating a variety of healthy foods in moderate portions is the safest way to lose weight and keep it off.
TIP: Some fad diets can be used to jump start your weight loss and lose a fair amount of weight very quickly. Once you hit a plateau, you can switch to a healthy eating plan that will allow you to lose weight at a slower pace.
Is a High-protein / Low-carbohydrate diet a healthy approach to losing weight?
With a high-protein / low carbohydrate diet most of your daily calories from foods like meat, eggs, and cheese with very limited amounts of carbohydrates. They are also usually very high in fat and cholesterol. This is by no means a balanced diet, so you could be eliminating many of the vital nutrients that your body needs to maintain good health. In addition, with most of these types of diets, you are eating a lot of saturated fats, which can increase your risk of heart disease.
Since your food choices are strictly limited, a high-protein / low-carbohydrate diet is in reality a very low calorie diet. Which is why the weight seems to come off so fast. The problem is that since it is so restricted most people revert to their old eating habits and gain all the weight they lost and more.
A better approach is a to eat moderate amounts of carbohydrates, proteins, and healthy fats that are low on the Glycemic Index.
The Glycemic Index ranks foods based on how quickly the our body converts the carbohydrates that are in the foods that we eat into glucose, or blood sugar.
When you are trying to lose weight, select foods that are low to moderate on the Glycemic Index. This will help you feel full longer and have more energy throughout the day. In addition, the slower for your body to convert carbohydrates into glucose, the more effective your body is at using fat for energy. It’s a win-win situation!
In contrast, foods that high on the Glycemic Index cause your insulin levels to rise rapidly after a meal, and then crash very quickly. This crash causes you to feel hungry and exhausted.
By focusing on foods that are low to moderate on the Glycemic Index, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables and miss out on the key nutrients they contain. You’ll also find that this is an approach to healthy eating that can last for a lifetime.
Are Starches fattening and should they be limited when trying to lose weight?
While there are a few starchy foods that should be eliminated when your trying to lose weight, such as white bread, white rice, cookies, cakes, potatoes, etc. There are many starchy foods that can actually help you loses weight. Foods like whole grain breads, beans, brown rice, whole grain pasta, oatmeal are not only good for you, they also help you lose weight when eaten in moderation because they low in calories, high in nutritional value and are low to moderate on the Glycemic Index.
Can I eat whatever I want and still lose weight?
If you are very active and use more calories then you eat then you can eat just about anything that you want, in moderation.
The bad news is that most of us tend to take in more calories then we burn off through our daily activity. So when trying to lose weight there are foods that you should stay away from. You want to avoid foods that rank high on the Glycemic Index or that have a lot of saturated fat.
The good news is that there are a lot of delicious foods that have a low to moderate Glycemic Index and are rich in healthy fats. A general rule when your trying to lose weight is to stay with foods that have a low to moderate Glycemic Index.
Also portion control is also important. Try to eat smaller amounts of foods that have a moderate Glycemic Index while piling up foods that have a low Glycemic Index.
TIP: Make a list of foods that you enjoy that are: low to moderate on the Glycemic Index and contain healthy fats and base your eating plan around these foods..
Does low-fat eating help me lose weight?
While low-fat or fat-free foods are often lower in calories, many commercially processed low-fat or fat-free foods have contain added sugar, flour, or starch thickeners to make then taste better and have a longer shelf life. These foods are usually very high on the Glycemic Index and have lots of calories.
A better approach is to include a wide variety of healthy fats in your diet. Fish, nuts, avocados, olive and other vegetable oils are all rich in healthy fats and should be eaten on a regular basis. Most nutritional experts suggest that you get approximately 30% of your daily calories from fat and that you limit your intake of unhealthy saturated fat to no more than 10%..
I have to eat out a lot, how can I eat healthy?
Restaurant foods can be part of a healthy weight-loss program with a little bit of planning.
Every restaurant has healthy choices on their menu. Make a list of healthy meals that you enjoy, such as grilled fish and vegetables, chief salads, chicken Caesar salads, etc.
Instead of having meat and potatoes, double up on the vegetables. Or substitute the potatoes for cottage cheese and tomatoes or a side of fresh fruit.
Before you begin your meal, ask for a take-out box and split your meal into two portions. Eat one at the restaurant and take the other one home.
Love those great tasting desserts? Again, eat half now and take the other half home. Or, share your dessert with you dining companions.
Can I cut my calories by skipping meals?
Research indicates that people who skip meals have a tendency to gain weight. Most people who skip meals end up feeling hungrier later in the day, or in the evening, , and end up consuming more food than if they had three meals and few snacks.
The same research indicates that people who eat regular meals and a few snacks that consist of healthy foods such as lean meats, fish, whole grain breads, fruits, vegetables, healthy carbohydrates and fats tend to maintain a healthy weight.
Are dairy products fattening and unhealthy?
Dairy products such as milk, yogurt and cheese contain many nutrients your body needs. They provide protein that builds muscles and help our internal organs work properly. They also contain an abundance of calcium and Vitamin D, both of which help to strengthen our bones.
The trick is to consume low and no-fat dairy products. This way you get all of the healthy nutrients and little or no unhealthy(and weight-gaining) saturated fats.
The USDA Dietary Guidelines recommend consuming 3 cups of fat-free / low-fat milk or equivalent dairy products every day.
