Content

• Steps
• Advice

Every year Americans spend 40 billion dollars on diet and weight loss programs / products. If you're looking to change your way of eating or adopt a new diet, you may be wondering which option works best with your lifestyle. It is helpful to understand each diet or menu so you can choose one that can help you achieve your goals.

Steps

Part 1 of 4: Planning for success

1. 

   Identify long-term goals. People choose different diets or food methods for many reasons. Your ultimate and long-term goals will help you choose which diet plan is best. Some possible goals are:
   • Weight loss
   • Control high blood pressure, diabetes or high cholesterol
   • Helps body more healthy
   • Be more environmentally conscious
   • Improve overall health or desire to be healthy

2. 

   
   
   Take note of your previous diet. If you have ever tried a certain diet or type of diet, try to remember how it worked for you, what in the diet made you like or dislike, and you Think it fits your lifestyle.
   • For example, you have tried a vegetarian diet but have cravings for meat, or you have tried a low-carb diet that leaves you feeling lethargic and tired all day. If any of your diets have not worked in the past, you need another option.
   • Adopting a diet plan isn't just willpower. It should be a plan that you can stick to over the long term.

3. 

   
   
   Make a financial plan for the diet. Every diet or meal plan can come at a cost. You may need to buy pre-cooked foods, protein shakes, or vitamin and mineral supplements. But there are many types of diets that don't require much, or cost, nothing extra.
   • Choose an easy budget plan so you don't have to stop with the new diet due to the high cost.
   • Take advantage of "sign up promotions" or promotions when possible. You can save some money by joining some of the more popular diet programs.

4. 

   
   
   Lifestyle planning. Some diets require you to prepare meals and snacks on your own, some are completely done online, others may require group or individual meetings. Are these activities suitable for your life? Consider how your lifestyle might change or need to be changed to make your diet plan successful. If you have to make too many changes in your lifestyle, your diet plan may be difficult to follow in the long term.
   • Some diet programs take time to prepare food, but others prepare meals for you. If you don't feel like cooking, consider a diet plan that includes alternatives like protein shakes, protein bars or pre-cooked meals.
   • You also need to remember to consider your social life. If you love to eat out or enjoy promotions, you will need a flexible diet plan to be able to participate in such activities.
   • You should also consider factors such as allergies or sensitivities to food or religious intolerances. Many diet programs are very comprehensive and may not take these into account.

5. 

   Combine with regular exercise. Physical activity is an important part of any healthy lifestyle. Workout planning includes weekly cardio exercises and strength enhancement. These types of exercise can help increase weight loss and maintain your long-term weight loss goals.
   • Additionally, exercise can help elevate mood, improve sleep habits, control blood pressure or diabetes, and be good for heart health.
   • If you are new to fitness, try talking to your personal trainer at the gym or a fitness professional. They can advise you on a suitable exercise program.
   • Find group classes for beginners at the gym. This is a great way to get started and get support from a beginner like you.

6. 

   Talk to your doctor. Talk to your doctor about your current health, any medical conditions, and any medications you are taking. Your doctor can advise you on which diet or type of diet is best for you and for your health. They may also advise which diets you should avoid.
   • Many physicians also develop a home diet and a nutritional program for their patients, generally including following the doctor's instructions and monitoring their weight regularly.
   • Your doctor can refer to a licensed dietitian to guide and help you design your own diet.
   • In addition, your doctor can guide you through the weight loss process with medication. During this process, your doctor may prescribe an appetite suppressant that will make it easier for you to follow the plan. Not all weight loss pills are safe for everyone. Consult your doctor for more information.
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Part 2 of 4: Choosing a Diet Plan

1. 

   Learn about the many different diet plans. You can spend time online, going to bookstores, or chatting with friends or family about different types of diets. It's important to get to know as much as possible when you choose a new diet. This will make sure you choose a balanced, safe, and enjoyable diet.
   • Compare some types of diets that may work for you. Take into account all the costs, flexibility and sustainability of each diet.
   • See others' reviews of the diets. People who have tried the diet before can make sincere and practical comments to help you make a decision.
   • Also, take advantage of reliable sources when you do your research. Find information from weight loss hospitals / clinics, doctors, registered dieticians, or licensed health professionals.
   • Be sure to avoid any "extreme" diet that can be dangerous and unhealthy.

2. 

   Try "balanced" diet plans. These diets value all food groups and are not limited to any particular foods. Although calories are controlled, these diets include all food groups: protein, milk, whole grains, fruits and vegetables. Thanks to this, besides being safe for most people, such diets are simple and easy to apply.
   • Weight watchers is a popular diet that encourages participants to enjoy all kinds of food. This diet provides guidance on how to track portion sizes, choose healthy and responsible foods. The diet plan is available online and in real life support groups.
   • A Mediterranean diet is often associated with a "heart-healthy" menu. This includes all food groups, but focuses on fruits, vegetables, and whole grains. In addition, it encourages the consumption of omega-3 fats found in olive oil, avocados and cold water fish like salmon or mackerel. You can even have a glass of red wine.
   • DASH is a balanced diet, developed to help people control high blood pressure in addition to medication. In addition to the low sodium content, the DASH diet encourages you to consume lean protein, fruits, vegetables, whole grains, and low-fat milk. Additionally, processed foods and refined sugars are strongly recommended to be avoided.

3. 

   Try diets high in protein and low in carbohydrates. Some diets focus on high protein, medium fat and low carb intake. This diet limits foods such as whole grains, starchy vegetables, and high-starch fruits. Low starch levels may make you feel drowsy or tired during the first week or two of application. This phenomenon is often referred to as a "low carb cold". High-protein and low-carb diets are often recommended for women with polycystic ovary syndrome or in patients with insulin resistance.
   • The popular Atkins diet focuses on lean protein, milk, certain non-starchy fruits and vegetables, and limits food-based carbs, including starchy vegetables and grains. the cup. Sugar and other processed foods are also restricted.
   • The Zone Diet is also a low-carb diet with a focus on lean protein, lower fat content, and plenty of non-starchy fruits and vegetables. In this diet, most of your meals include fruits and vegetables.
   • The South Beach Diet is based on 3 phases. Stage 1 is designed to eliminate appetite and lose weight fast with a strict menu. Stage 2 gradually brings back more food - like whole grains, fruits, and some vegetables. Stage 3 is effective to help you maintain the desired weight once achieved.

4. 

   Try a vegetarian diet. This regimen is based solely on plant proteins such as beans, nuts or lentils, fruits and vegetables. The vegetarian diet includes all animal foods like meat, poultry, eggs, milk and honey.
   • Veganism abstains from all animal products including milk, eggs and honey. This is the most rigorous of the diets in this group, requiring careful planning and research to ensure all essential nutrients are met. This is a diet that is not easy to follow.
   • There are many types of vegetarian diets. The Lacto-ovo vegetarian diet includes eggs and milk. Perhaps this is an easier way to get started if you have never tried a meat-free diet.

5. 

   Try meal replacements. Many diets use protein shakes, protein bars or processed foods to help with weight loss. This type of diet can have great results in weight loss compared to other diets.
   • Jenny Craig, SlimFast, NutriSystem, and Medifast are diets that use protein shakes, protein bars, or processed / packaged foods to help with weight loss.
   • Alternative diets can be more expensive than a balanced diet or low-carb diet because the alternatives cost money.
   • Meal replacements are also not used in the long term.They often contain too few calories, vitamins and minerals compared to natural and whole foods.
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Part 3 of 4: Eating the Diet

1. 

   Write down your plan of action. Each diet plan requires you to change some habits, stop some other habits and possibly start new habits. List everything you will change and gradually begin to introduce into your daily life.
   • Set time goals for yourself. The deadlines will help motivate you to start and stick to the new diet plan.
   • Making small changes over long periods of time makes it easier to make and you are more likely to follow the program.
   • Journaling is also helpful. You can track your progress, challenges and successes when switching to a new diet plan.

2. 

   Create a healthy environment. Whatever diet you choose, make sure your home and work environments support your new diet plan.
   • Cleaning fridges, freezers and pantries is a good start. Make sure to cut out any unhealthy foods or favorites so you won't be tempted.
   • Participate in activities or hobbies that interest you outside of food. Having a project to distract you when your cravings arise and keep you on track also helps.

3. 

   Buy the necessary food and products. If your diet focuses on foods (like lean protein or 100% whole grains) or products (like protein shakes or protein bars), take a trip to the grocery store to buy it. stock up on those items. Keep filling the kitchen with healthy foods so you won't be tempted to stray from your new diet plan.
   • Buy healthy foods instead of favorites. If you love a sweet after-dinner dessert, stock fruit, dark chocolate (80% cocoa or more and contain no artificial ingredients), or low-fat yogurt to keep it ready when the cravings float. up.
   • Plastic boxes with multiple compartments also come in handy. Thanks to that it's also easier and more convenient to bring lunch with you.
   • Some diet programs also suggest using a scale or cup to measure serving sizes. A food scale is inexpensive and an easy-to-use tool to accurately measure portion sizes.
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Part 4 of 4: Staying safe and healthy

1. 

   Avoid transient diets. Adopting a diet that says “lose 5 kg in 10 days” or “lose 2 pants in 1 week” is often unsafe and ineffective. They sound appealing, but they can have side effects, are less effective or ineffective for weight loss and are generally not suitable for long-term use.
   • Many over-the-counter weight loss pills fall into the "temporary diet" category. They are not regulated by the US Food and Drug Administration (FDA) and could be harmful to you. They can also cause side effects such as nausea, vomiting, heart palpitations, loose stools, headache, and insomnia.
   • In general, safe weight loss ranges from kg to 1 kg per week. Be patient when you start implementing a new diet plan.
   • Always make sure your diet is approved by a health professional, government website, or hospital or weight loss clinic. This confirmation shows that the diet is safe and highly reliable.

2. 

   Avoid overly restrictive diets. Diets that avoid whole food groups or certain groups are generally unhealthy. Such a diet restricts essential nutrients such as vitamins and minerals.
   • Also avoid very low calorie diets. In general, you need to consume at least 1,200 calories per day to meet your nutritional goals.
   • Be wary of diets that recommend consuming large amounts of certain foods like grapefruit or green tea.
   • Remember that a healthy diet includes a variety of foods from all food groups.

3. 

   Avoid taking too many supplements. Some diets encourage a variety of vitamins, minerals or herbal supplements. The FDA does not monitor the safety of supplements, and we need to be careful when using them.
   • Research any supplement before you buy. You can check the National Center for Complementary and Alternative Medicines website for more information and the effectiveness of dietary supplements.
   • Consult with your doctor before starting any dietary supplement. Some supplements interact with many common drugs, so it's important to check them to make sure they are safe for you.
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Advice

• Always consult with your doctor or a registered dietitian before making any major changes to your lifestyle or diet.
• Set realistic and concrete goals that you can achieve.
• Remember that safe weight loss is between ¼ kg and 1 kg per week. Be patient with your journey.
• Joining a support group or finding friends, family members or co-workers can encourage you to move through the transition to a new diet plan.
• If you plan to go on a vegetarian and low-carb diet, make sure you get enough proteins, vitamins and minerals from other food groups. Source: Low Carb Vegetarian