The Best Diet For Me

The Truth About Healthy Eating

What is the best diet for me?

Itâs really easy to tell people the following advice:

âTo lose weight, just eat more REAL food.â

âJust eat less fast food and junk food.â

âTry to eat more organic vegetables watered by unicorn tears, farm-to-table meals served by centaurs, and kale omletes made with eggs from chickens that you raised since birth.â

Okay so maybe people donât say the last one.

But itâs not far from what healthy people say to people who canât seem to get healthy.

In my opinion, these positions are completely out of touch with reality and it makes me plum dog mad.

For starters, fast food is crazy delicious and dirt cheap, and often the only way that many busy parents can feed themselves and their kids.

Next, applying morality and guilt to food consumption creates an emotional rollercoaster my least favorite kind of roller coaster.

I mean come on, we donât need to be told that freshly grown fruits and veggies are better for us than junk food.

We donât need to be told that organic grilled chicken and kale salad is healthier than a Double Whopper with Cheese.

We all know this!

So rather than âtrying harderâ to eat healthier weâre going to use things like âscienceâ and âhuman psychologyâ and âexcessive quotation marks.â

Cool?

You can lose weight and be healthy while still eating these foods occasionally.

Heck, people have lost weight by eating Twinkies and drinking soda and eating at McDonaldâs 3 times per day.

Itâs just food!

Features Of A Diet That Is Best For You

A diet is best for you if its easy-to-follow, nutrition-rich, safe, and healthy. It should also emphasize eating vegetables and fruits while cutting back on saturated fats and red meat. Plus, it needs to be accessible and include foods that you can easily find and afford.

WWBest diet for fast weight loss
Mayo ClinicBest diet for healthy weight loss
MediterraneanBest diet for preventing heart diseases
DASHBest diet for preventing high blood pressure
FlexitarianBest diet for a balanced meat-veggie consumption
MINDBest diet for preventing brain diseases

Do I Want A Structured Plan Or One That Is More Flexible

Some people prefer a diet plan that calls for specific foods and portion sizes to help them stay on track. Others like the flexibility of making their own food choices. As long as the diet plan includes a variety of healthy food — fruits, vegetables, beans, whole grains, low-fat dairy, and lean protein — either type can work.

Just make sure the diet plan allows you enough food and calories that hunger won’t undermine your efforts to lose weight.

“When calories get below 1,200 for women or 1,500 for men, it can make you light-headed, irritable, and quite miserable because your body needs these minimum amounts to function well,” says Gidus.

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Easy Tips For Getting The Most Out Of Your Diet

1. Fill up on fibre

Fibre is your key to feeling full! Why? It takes a long time to digest, and high-fibre foods often have fewer calories than their low-fibre counterparts. On top of that, fibre can help control your blood sugar levels, reduce cholesterol, and keep you regular. Find it in fruits, vegetables, complex grains, and legumes!

2. Clear out your cupboards

It’s easy to eat clean when you’re not constantly tempted by the highly-processed snacks hiding in your cupboards. So once you’ve selected a diet plan and familiarized yourself with its rules, sort through your cupboards and throw out whatever doesn’t fit. Trust me, the time it takes will be worth it in the end!

3. Don’t beat yourself up

Everybody falls off the wagon now and again it’s so not a big deal! You should never punish yourself by severely restricting your calories or overexercising. When you do decide to indulge, just focus on enjoying it and get back to your diet plan when the time is right. Remember, you’ve got this

Vegetarian Diet For Weight Loss

What is the best diet for me?

Plant-based foods, such as fruits, vegetables, legumes, and whole grains, are abundant in weight loss friendly compounds. These meals are high in beneficial nutrients while low in calories and fat. Therefore, the diet is related to a lower risk of cardiovascular disease, tumours, diabetes, and high blood pressure because it prioritises nutrient-rich foods. Furthermore, the advantages of vegetarianism are primarily dependent on the items you consume and your general eating habits.

As per studies, vegetarian diets, incredibly rich in healthier plant foods, cause less weight gain over a couple of years. In addition, these diets avoid unhealthy foods like sugary sweets, sweetened drinks, and fried meals.

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How To Start Eating Healthy

There are three big macronutrients that weâre going to focus on as we build our plate like the image above:

  • Protein: building blocks for our muscles.
  • Carbohydrates: our bodies will burn as fuel.
  • Fats: can be burned as fuel, and also helps with nutrition absorption!

#1) PROTEIN: Priority Numero Uno.

Protein is amazing.

Your body uses protein to rebuild your muscles and keep you strong, especially if you are exercising or strength training regularly.

Protein is both good for you AND highly satiating.

Protein can come from any number of sources, including:

  • Meat .

Not a meat-eater? Read our massive plant-based guide!

A serving of protein is about the size and thickness of your palm.

*The 4 oz serving is for an uncooked piece of meat. Cooking reduces about 25% of the weight, bringing it down to about 3 oz.

When building a plate, aim for the following amount of protein:

  • Dudes: 1-2 servings : two palms
  • Dudettes: 1 serving : 1 palm.

If youâre curious, hereâs how much protein is in a serving of food:

  • 4 oz serving of chicken has around 30 g of protein.
  • 4 oz serving of salmon has 23 g of protein
  • 4 oz of steak has 28 g of protein.

As we cover in our âhow much protein should I eat per day?â you can target anywhere from 80% to 100% of your bodyweight in pounds per gram of protein, with an upper limit of 250g:

#2: VEGETABLES: The difference-maker when it comes to healthy eating and weight management.

A serving of veggies is about the size of your fist.

  • Broccoli
  • Avocado

What Does The Word ‘diet’ Mean

Let’s set the record straight. The word ‘diet’ doesn’t translate directly to restriction or cutting out entire food groups. The true meaning is ‘the kinds of food that a person, animal, or community habitually eats’ basically, what you regularly put in your mouth,no more no less.

Over time, the word has come to describe eating in smaller quantities or cutting out whole food aisles to lose body fat.

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Do I Have Social Support

An important part of every successful weight-loss program is social support. A supportive spouse, a neighbor who’s on the same plan, or a community group can help provide the emotional support you need through your journey.

Some gyms, neighborhood community centers, senior citizen groups, and hospitals offer weight loss support services. Or look for a program at your religious center. A 2005 study by the University of Illinois, Department of Medicine, found that adding a religious component to the weight loss programs of some women improved their results.

If the people around you aren’t available or supportive, find a commercial plan that includes a social component. Programs such as WW provide support services at locations around the country. Weigh-ins, recipe exchanges, and group meetings provide excellent opportunities to connect with others who are trying to lose weight.

The Best Diet That Works For You: The One You Can Stick To

What Is The Paleo Diet? Is It The Best Diet For Me?

All the experts agree on one thing: The best weight loss plan is one you can keep up.

“It doesn’t matter how scientifically sound the program is , how fast they work , or even how many people have tried it before. What matters is whether you can do what they say forever — not whether you should, but whether you can.” says Michelle May, MD, author of Am I Hungry? What to Do When Diets Don’t Work.

And of course, not all diet plans and programs are scientifically sound.

“Just because it is on the bookshelf, or the name is on a door, it does not mean it is a healthy, well-rounded program,” says Judy Rodriguez, PhD, RD, author of The Diet Selector.

Still, it seems that the diets everyone wants are those promising the quickest, most painless results — which, unfortunately, are usually not sustainable. Weight that is lost rapidly is usually a mixture of water, muscle, and a little fat instead of mainly fat. What’s worse, losing is usually followed by gaining.

“Most people go on and off fad diets and fall into the yo-yo syndrome of dropping weight followed by gaining weight,” says Rodriquez, a professor of nutrition at the University of North Florida. “The consequence is, you lower your metabolism and end up at a heavier weight than when you started.”

The simple truth is that losing weight is a simple formula: Calories in minus calories out equals weight loss, gain, or maintenance. Neither potions, detox rituals, nor supplements can change that formula.

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How To Choose The Right Diet

Your fitness goals, personal preferences, budget, lifestyle and health can all play a role in determining which style of eating fits your needs.

Ultimately the best weight loss diet for you is the one you can stick to long term. This means finding a healthy, balanced meal plan that includes foods that you enjoy eating.

Identifying nutritious options that match your personal taste preferences is the best way to build better eating habits that stick around. If you love bread, pasta, and starchy foods, theres no way youll survive on a low carb diet! You dont have to sacrifice everything to get results.

The Main Message: Focus On Diet Quality

  • The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydratelike vegetables , fruits, whole grains, and beansare healthier than others.
  • The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of caloriesusually with little nutritional valuein the American diet.
  • The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.

The Healthy Eating Plate summarizes the best evidence-based dietary information available today. As nutrition researchers are continually discovering valuable information, The Healthy Eating Plate will be updated to reflect new findings.

Want to learn more? Use the Healthy Eating Plate & Healthy Eating Pyramid, both created by the Department of Nutrition at Harvard School of Public Health, as your guides for choosing a healthy diet and creating healthy meals. To get started, here are 10 tips for healthy eating!

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Read Up On Other Diets

Maybe youre interested in learning about:

Whether you make a big change or a small one, keep an experimentation mindset. Try something that seems like it might work for you. Test it out for a couple of weeks. Use the above tool to evaluate how it wentand keep moving forward from there.

Over time, youll keep some strategies and jettison others.

Eventually, youll arrive at the best dietfor you.

Find The Perfect Meal Plan

Which is the best diet for me?

There is no special diet or magic pill to lose weight and get results, and it’s definitely not a one-size-fits-all approach. We are all a little different when it comes to our health and what we need to be successful.

Step one is choosing a plan with healthy foods that you enjoy eating. Then step, 2 is learning exactly how much of those foods you need to support your fitness goals – whether you are looking to lose weight or gain muscle.

When it comes to managing diet related health conditions like high blood pressure, diabetes, and heart disease, most dont realize the same basic healthy eating principles recommended for good health can also support your weight loss and fitness goals!

It’s also essential to pay attention to how you feel. If your meal plan is leaving you low on energy, hungry, and cranky, it may not be a good fit. Whereas a plan that has you crushing PRs in the gym and feeling great, is likely a better choice.

Learn more about our weight loss plans and how to find the best option to support your physical activity and healthy lifestyle needs.

Get science backed meals delivered straight to your door!

Keep your diet on track without sacrificing good nutrition, with portion perfect meals high in vitamins and minerals. Made with craftsmanship in mind, using organic, clean ingredients that are freshly delivered.

Our chefs cook from scratch and let the ingredients speak for themselves instead of using artificial flavors or colors.

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Your Diet Is South Beach

Congrats, friend! By completing this quiz, you’ve shown your commitment to losing weight and living your happiest, healthiest life. According to your responses, the South Beach diet is your perfect fit.

The South Beach Diet is a modified low-carbohydrate diet invented by cardiologist Arthur Agatston. While it is effective for weight loss, it is healthy for just about anyone.

On the South Beach Diet, you’ll limit your intake of dairy, fruit, and grains. You can expect to shed pounds, lower your blood pressure, and better manage your appetite.

“Love yourself first, and everything else falls in line.” Lucille Ball

Water Coffee And Tea For Alcohol And Sugary Drinks

Sugary and alcoholic drinks can pack in extra calories, but these drinks dont fill you up very long and can increase cravings for other high-calorie foods and drinks.

When weight loss is your goal, choose water, black coffee, or unsweetened tea instead.

If drinking water is difficult for you, enhance the flavor of it with ice, cucumbers, or fruit chunks.

Aim for a least 12 cups of fluids daily for women.

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Two Different Diets That Are Not So Different After All

Get all that? Basically, the differences between groups were minimal. Yes, the low-fat group dropped their daily fat intake and the low-carb group dropped their daily carb intake. But both groups ended up taking in 500 to 600 calories less per day than they had before, and both lost the same average amount of weight over the course of a year. Those genetic and physical makeups didnt result in any differences either. The only measure that was different was that the LDL was significantly lower in the low-fat group, and the HDL was significantly higher in the low-carb group.

I love this study because it examined a realistic lifestyle change rather than just a fad diet. Both groups, after all, were labeled as healthy diets, and they were, because study investigators encouraged eating high-quality, nutritious whole foods, unlimited vegetables, and avoiding flours, sugars, bad fats, and processed foods. Everyone was encouraged to be physically active at a level most Americans are not. And this is a big one everyone had access to basic behavioral counseling aimed at reducing emotional eating.

Does It Call For Supplements Cleanses Or Detox Formulas

What is the best diet for me? | Eric Edmeades

Healthy weight loss plans don’t need to be supplemented beyond a daily multivitamin-mineral supplement for nutritional “insurance.”

“There is no reason why all or most of the nutrients needed for good health cannot be obtained through food on the diet plan,” says Gidus. She is leery of any diet plans that require the extra expense of cleanses, special drinks, pills, or portions — especially if the author is profiting from their sale.

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Eat For Your Body Type

What they say is true: You are as unique as a snowflake.

Your body type isn’t just the way you look. It is the physical response to how your body handles certain food groups.

Most people can be classified among three categories: ectomorphs, mesomorphs, and endomorphs. Depending on your body type, your diet setup will differ quite a bit from someone else. These are just general guidelines to help give you an idea of what your body expects:

    • Ectomorphs: High metabolism and higher tolerance to carbohydrates. In general, ectomorphs tend to do better on high carbohydrates, moderate protein and fat. Typically, ectomorphs resemble the build of lean and lanky long-distance runners.
    • Mesomorphs: The most balanced of the three, mesomorphs can build muscle and maintain low fat levels. Their body likes a balance of carbs, fat, and protein.
    • Endomorphs: Endomorphs are reminiscent of powerlifters who have a slower metabolism and tend to hang on to both muscle mass and fat. They do quite well on high fat and lower carbohydrate intake.

Rarely do people fit exactly into one of the three categories. In fact, people often display a mix of the characteristics. Use our body type test to find out where you stand, then fine-tune your macronutrient intake to your body type.

What Food Should You Add To Your Diet

After you turn 50, your metabolism begins to slow. Because of this, it’s important to fuel your body with good foods while limiting junk foods. Maintaining a healthy diet can help prevent weight gain and other health issues. You can easily add nutrient-rich foods to your diet to boost your health. If youâre looking to make healthier food choices, include these foods in your diet:

Potassium-rich foods. Potassium-rich foods help combat the negative effects of sodium, as well as lowering blood pressure. Potassium is a mineral that is an essential part of your heart-healthy diet. It’s recommended that men consume about 3,400 milligrams of potassium every day. Eating the right amount of potassium helps your body process sodium and can help relax your blood vessels, lowering blood pressure to a healthy level.

It’s easy to add potassium to your diet. Potassium-rich foods include:

  • Greens
  • Low-fat milk and yogurt
  • Fish, like halibut or tuna

It’s simple to add food like mushrooms to dishes you already love. You can include them in a salad or grill them to accompany vegetarian or meat dishes.

Eggs. Once you pass the age of 50, it’s natural for muscle mass to decrease over time. Protein-rich foods like eggs can help counteract the effects of diminishing muscle mass. Eggs are nutrient-dense and fuel your body with protein and antioxidants. Because of this, they promote lean muscle mass and help prevent obesity as a part of a balanced diet.

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