There seems to be a new diet popping up every year and it can be difficult to decide which diet fits you and your goals. Every person’s body is unique, and everyone has different health goals. So which diet will work best for you?
While the Ketogenic or Paleo diet might work for your friend; it doesn’t necessarily mean it will work for you. Jessica Regan, former OrthoIndy clinical nutrition manager and dietitian, will explain the different types of diets and which is the most effective for weight loss.
What is the best diet for health and longevity?
“In my opinion, the best diet for overall health is not a diet. It’s a lifestyle change that you can stick to long-term,” said Jessica. “While some may see good short-term results from dieting, these eating habits are typically restrictive, not sustainable and can actually cause you to gain weight over time.”
However, if you are looking to follow a diet plan or you want to lose weight without exercising, Jessica recommends a Mediterranean diet pattern or a plant-based diet.
The Mediterranean diet is based on the traditional foods that people used to eat back in the 1960s in countries like Italy and Greece. The diet is a high consumption of vegetables and olive oil and moderate consumption of protein. There has been a lot of research that shows improved health outcomes following these eating patterns such as:
- Preventing heart disease
- Reducing the risk of diabetes
- Keeping you agile
- Reducing the risk of obesity
A plant-based, or whole-foods diet lets you meet your nutritional needs by only eating natural, minimally processed foods, where none of the ingredients come from animals. A plant-based diet eliminates any type of ingredients that come from animals such as:
Both Mediterranean and plant-based diets limit processed foods and sugar-sweetened beverages but encourage an increased intake of foods such as:
- Fruits and vegetables
- Nuts and whole grains
- Dairy and fish
What are the main diets?
“The most common diets I get asked about are ketogenic, paleo, intermittent fasting and Whole30. A few other popular diets are juicing or detox diets,” said Jessica. “There are no long-term studies that evaluate the safety or effectiveness of many of these diets, so I typically do not recommend them.”
How do I maintain my weight after dieting?
It’s difficult for many people to maintain the weight loss they achieved after going on a diet. Some ways to maintain your weight after dieting is to:
- Practice proper portion control.
- Educate yourself by reading Nutrition Facts labels.
- Understand serving sizes.
- Measure and weigh food.
- Increase your intake of lean protein, fruits, vegetables and whole grains.
How to lose weight fast without exercise before a surgery
It’s recommended that some people lose some weight prior to surgery to reduce surgical risks and improve recovery. However, some people are unable to exercise.
“If a person is not able to or does not want to work out, I recommend them to focus on portion control and balanced meals with overall calorie reduction,” said Jessica. “It’s also important to consume a diet that is not too restrictive prior to surgery because you need adequate nutrition to boost your immune system and prepare your body for the stress it is about to undergo.”
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