Can Diets Be Unhealthy
Everyone needs enough calories to keep their bodies running well. Any diet on which you don’t eat enough calories and important nutrients can be harmful. Extreme low-fat diets also can be bad for you. Everyone needs some fat in their diet, so no one should eat a completely fat-free diet. About 30% of total calories should come from fat.
Don’t fall for diets that restrict food groups, either. A diet that says no carbs like bread or pasta or tells you to eat only fruit is unhealthy. You won’t get the vitamins and minerals you need. And although you may lose weight at first, these diets don’t usually work in the long run.
Some people start dieting because they think all the problems in their lives are because of weight. Others have an area of their lives that they can’t control, like an alcoholic parent, so they focus on something they can control their exercise and what they eat.
Eating too little or eating a lot only to throw up are eating disorders. Some people may find it hard to control their eating. They may eat tons of food and feel like they can’t stop . Eating disorders are harmful to a person’s health. Someone with an eating disorder needs medical treatment.
More Insight Into Our Methodology
One of the few truisms in weight management is that, as you may already know, dieting is definitely not a piece of cake . Furthermore, with so many options out there, looking for the right diet plan to fit your specific health or weight management goals can seem like an eternal All-You-CANNOT-Eat Buffet.
After thoroughly researching the most popular and expert-recommended diet plans, we determined that all the diet plans to be included in our “Best of” list should meet the criteria stated below. However, there is one very important factor that, though essential to a persons decision on whether or not to begin a diet, we could not review first hand: that factor is taste.
Why couldnt we review for taste? Due to freshness and food safety concerns, the three meal-delivery companies that made our cut only ship inside the continental US, meaning delivery is not available to Alaska, Hawaii, and other US territories. ConsumersAdvocate is headquartered in Dorado, Puerto Rico, which made it virtually impossible for our team to actually try the food prepared by the diet companies being reviewed. To make up for this obstacle, we read hundreds of customer and expert reviews regarding the taste of the food prepared by the companies that made our best list. We will continue trying to get the food delivered to our offices if and when that happens, we will review the meals for taste and upgrade this article accordingly.
That said, lets now take a look at our methodology:
What You Eat Does Matter
Have you tested positive for coronavirus and quarantining at home? You must know that this is the time when you should include more healthy and nutritious foods to your diet. When we say healthy and nutritious we mean something that can help your body recoup the virus infection. You all already know how badly coronavirus affects each organ of your body and recuperating from this life-threatening disease is not easy. However, you can manage the condition and support your body during the recovery period by simply adding these foods.
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The Fundamentals Of Healthy Eating
While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You dont need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.
Protein gives you the energy to get up and goand keep goingwhile also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesnt mean you have to eat more animal productsa variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »
Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fatssuch as omega-3sare vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more »
Fiber. Eating foods high in dietary fiber can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Learn more »
Why It’s Important We Talk About Living At A Healthy Weight
‘At Womens Health well never steer away from important topics simply because theyre tricky or controversial,’ says WH Editor in Chief Claire Sanderson. ‘Excess fat has a detrimental effect on your health, both mental and physical. Its undeniable that we are in an obesity epidemic in the UK, with two-thirds of the UK population considered overweight or obese, and our children are getting fatter.’
‘According to the NHS, more than 1 in 5 children are overweight or obese when they begin school, and 1 in 3 children are overweight or obese by the time they leave primary school. None of these are statistics that make for happy reading.’
But the matter isn’t always as clear cut as this: ‘According to a BMI calculation, Im borderline overweight yet I barely drink, limit my sugar intake, eat a wholesome, largely plant-based diet and exercise five times a week. So it stands to reason that you can be bigger than the standard perception of what fit looks like and still be healthy.’
However, if your weight adversely affects your health when carrying excess fat hinders your ability to do normal things, makes life less enjoyable, or increases your risk of health issues then its arguably time to act.
So, before clearing your cupboards and restocking á la , take five and learn about the health benefits of eating in different ways to improve your body composition the ratio of fat you carry to muscle.
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Salt Sodium And Potassium
Most people consume too much sodium through salt and not enough potassium . High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke .
Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year .
People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods or from foods consumed frequently in large amounts . Salt is also added to foods during cooking or at the point of consumption .
Salt intake can be reduced by:
- limiting the amount of salt and high-sodium condiments when cooking and preparing foods
- not having salt or high-sodium sauces on the table
- limiting the consumption of salty snacks and
- choosing products with lower sodium content.
Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.
Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.
Putting It All Together
If youve got quite a few changes to make, it can all seem a little daunting at first. You might be worried about:
- the time it will take
- knowing what to buy and how to prepare it
- what it will cost
- whether you will like eating healthier.
But you will soon get used to it. By changing the way you consider food and with a little planning, your little changes will soon add up.
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High Protein Diet Plan
High protein diets work fast and more easily than others. Studies from The American Journal of Clinical Nutrition show that a higher intake of protein increases the level of fullness you feel. This is because protein works to increase the hormones GLP-1, peptide YY and cholecystokinin and decrease the ghrelin hormone, which causes hunger. It also works to increase your metabolic rate while sleeping.
Many people find it useful to track their calories using an app. Credit: Getty.
Foods that are high in protein are also easily-accessible, with plenty of high protein breakfast ideas out there. This diet doesnt require a special plan either, other than the standard calorie deficit if youre looking for optimum weight loss. Foods with a particularly high protein count include:
- Nuts, especially almonds
- Lean beef
- Greek yogurt
There are many diets that revolve around this idea with The Dukan Diet being one of the most popular high-protein plans out there.
Find out more about the high protein diet
Sprouted Whole Grain Bread
Not all breads are carb bombs waiting to shatter your weight loss goals. This nutrient-dense bread is loaded with folate-filled lentils, protein, and good-for-you grains and seeds like barley and millet. To boost the flavor of your slices, make a veggie sandwich overflowing with wholesome nutrients. On two slices of sprouted whole-grain bread combine tahini-free hummus, avocado slices, roasted red peppers, cucumbers, onions, spinach, and tomatoes, one of the healthiest foods on the planet.
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Cut Down On Sugar And Refined Carbs
Whether or not youre specifically aiming to cut carbs, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.
Less sugar can mean a slimmer waistline
Calories obtained from fructose are more likely to add to fat around your belly. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.
Small Losses Work Wonders
Even if you suffer from obesity, you dont have to reach a normal BMI to reap the benefits that come with shedding some pounds. According to a Center for Disease Control and Prevention study, even a moderate weight loss ranging from 5 to 10 percent of the initial body weight can help you curb and prevent obesity-related illnesses.
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Lift Heavier To Get Lighter
Although aerobic exercise like brisk walking, running and biking is excellent for weight loss, many people tend to focus solely on cardio and dont add strength training to their routines.
Adding weight lifting to your gym routine can help you build more muscle and tone your entire body.
Whats more, studies have shown that weight lifting gives your metabolism a small boost, helping you burn more calories throughout the day, even when you are at rest .
Walk Your Way To Health
Many people believe they must adopt a rigorous exercise routine to jumpstart weight loss.
While different types of activity are important when youre attempting to get in shape, walking is an excellent and easy way to burn calories.
In fact, just 30 minutes of walking per day has been shown to aid in weight loss .
Plus, its an enjoyable activity that you can do both indoors and outside at any time of day.
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A Balanced Diet For Women
Women have different daily nutritional requirements to men and, below, our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health. But what exactly is meant by a ‘balanced diet’?
The Eatwell Guide defines different types of foods we should be eating and in what proportions. These include some simple rules to follow like getting a minimum of five fruit and veg a day, including wholegrains and choosing more fish, poultry, beans and pulses, less red meat and opting for lower fat, lower sugar dairy . But that’s not the whole story. How much should you be eating and is there an ideal time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.
Stock Your Food Cupboard And Fridge
Stock your food cupboard and fridge with ingredients that are quick to prepare and easy to cook.Meal suggestions include:
- soups easy to make and nutritious, especially if you add lots of vegetables, beans or lentils. You can use canned tomatoes and ready-made stock as a base and add your own herbs, spices and leftovers
- pasta quick and easy to prepare. Keep tins of tomatoes in your cupboard and add your own variations and flavours
- rice try making fried rice or risotto, or mix cooked rice with leftover vegetables and meat
- beans and lentils canned varieties can make a quick and nutritious addition to soups and stews. Lentils and beans can be used as a main meal with vegetables added
- vegetables and fruit make vegetable curries, stir-fries and vegetable patties and soups. Canned and frozen vegetables can easily be added to last minute meals. Fruit is good for a quick nutritious snack
- meat and fish tinned tuna is a great cupboard stand-by. Shop for cheap cuts of meat for slow cooking in stews and casseroles
- condiments add flavour and interest to your cooking. Keep a selection of dried herbs, spices, curry powder, vinegars, in your cupboard. Tomato sauce, soy sauce and stock cubes also provide great flavour, but they are high in salt use them only in small amounts.
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Why Fad Diets That Are Restrictive May Be Harmful
There are many negative short- and long-term consequences of fad diets.
These diets may be harmful to your physical health if they cause you to:
- cut out many healthy foods
- be in a cycle of weight loss and weight gain
- eat too few calories to fuel your daily activities
- become so focused on food that it begins to:
- control your life
- prevent you from enjoying daily activities
Speak to your dietitian before changing your diet or starting a supplement to determine if it is right for you.
Cut Back On Occasional Foods
In 201112, occasional foods provided made up just over one-third of the total daily energy consumed by Australians. Think about your own diet. If you find that much of it is made up from the foods listed as occasional in the Australian Guide to Healthy Eating, this could be an area for you to try and improve.
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Lowering The Risk Of Cardiovascular Disease
Evidence suggests that a Mediterranean diet may reduce the risk of cardiovascular disease. A study that featured in The New England Journal of Medicine compared two Mediterranean diets with a control diet for almost 5 years.
More studies are necessary to determine whether lifestyle factors, such as more physical activity and extended social support systems, are partly responsible for the lower incidence of heart disease in Mediterranean countries than in the United States.
Dessert With Breakfast Diet
You probably start each morning with a plate of eggs and some oatmeal, but how would you feel about finishing that with a cookie or a slice of cake? Well, you can. The Dessert with Breakfast Diet is exactly what it sounds like a sugary treat first thing in the morning. It sounds too good to be true, but theres evidence it works.
A 2012 study in the journal Steroids found that people who ate a high-carb, high-protein meal that included a dessert lost more weight and kept it off for the duration of the eight-month-long study than those who had a low-carb, high-protein breakfast.
Of course, you need to know yourself before trying this diet. Some studies have shown that sugar may be addictive, and some people can be triggered to eat more tasty food after having a little. Remember the Lays slogan, Betcha cant eat just one? They werent just being cute. Another study had participants bid on snack foods such as Cheetos, Snickers, and Coca-Cola. After tasting the treats, their second bids rose by an average of 38%. Processed junk food is chemically engineered to taste great, so approach this diet with some caution if youre prone to indulging in common junk foods.
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What Foods Should I Limit On A Sugar
Foods that you can eat but in limit in consumption are monk fruit, stevia, and dark chocolate. You should be careful with your high glycemic fruit consumption, meaning you should limit your consumption of fruits like mangoes and grapes. Finally, dairy products should be limited as well, specifically yogurt, cheese, and milk. Eggs and butter, however, do not need to be worried about when it comes to sugar!
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Learn more! How to follow a sugar-free diet:
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