Weight loss is a commonly shared goal among people, and that explains why there’s a surplus of fitness-related information all over the Internet. However, with plenty of fad diets and weight-loss trends, it can be difficult to determine which ones will work for you. Fitness gurus have their recommendations of allegedly effective diets, but amidst this load of information, what is truly a beneficial diet plan?
Lindsay Boyers, a certified holistic nutritionist and licensed aesthetician, explains that proper nutrition is complex and intake recommendations differ for each individual depending on variable factors like weight, height, gender, level of activity, and age. This proves that there’s no absolute diet plan. Proper nutrition is highly individualized.
The Journey to an Effective Weight-loss Diet
Finding an effective diet plan boils down to your personal definition of “effective.” If a good eating plan for you is one that makes your body rapidly lose weight, then you may be more attracted to diets that significantly decrease carbs or eliminate particular food groups. However, do keep in mind that quick results are often temporary.
To help you assess the effectiveness of a diet plan in producing successful results, look out if it’s safe, sustainable, and healthful.
Shedding off dramatic amounts of body weight in a short period of time is unsafe. In general, experts agree that a safe weight-loss rate is one to two pounds a week, and going beyond this figure can pose health risks, such as lower metabolic rate, nutrient deficiencies, and increased likelihood of developing gallstones.
According to an article published by the SFGate, cutting certain food groups like carbs and fat can also negatively affect your health in the long run. The Food and Nutrition Board recommends getting about 45% to 65% of your daily calorie requirement from carbohydrates. As for fat, it’s advised to restrict total intake to 20% to 35%.
Although quantity is relevant, the quality of the food you’re eating is more significant. Berkeley Wellness, a website run by the University of California, explains that a balanced diet includes an assortment of whole foods or natural produce foods. It’s also vital to note that consuming low-calorie food with high water and dietary fiber content (even in big portions) is unlikely to cause weight gain.
Being able to stick to your diet in the long term is a great sign because although the weight-loss results may not be as immediate, they are relatively easier to maintain or keep off.
In dieting, there’s no one-size-fits-all. Intake requirements vary for every individual. If you wish to have a diet plan and meal guide that suits your needs, have a conversation with a qualified clinical nutritionist.
If you live in Utah, try metabolic diet (or MD diet) that weight loss clinics in Orem and Salt Lake City offer. Most of them provide medically supervised programs that are designed based on their patient’s fitness goals. Accordingly, they make use of your medical information and history to create a specific set program.
Remember: Before you start any type of diet, it’s important to consult a doctor, especially if you have health issues. As discussed, it’s also safer to consult a nutritionist and ask for a plan that matches your unique dietary needs and intake requirements.