Are you starting a weight loss journey and feeling overwhelmed by all of the dieting advice? We want to share some helpful tips about what “diets” really work and which diet is best for weight loss.
Fad Diets To Avoid
Keto, juice cleanses, carnivore diet– what do these popular fad diets have in common? They restrict certain food groups, often include harsh calorie (or macros) counting, promise rapid results, etc. Not only are fad diets hard to keep up with, but they also can result in dehydration, nutrient deficiencies, digestive problems, fatigue, and more. Binging is another concern, as these restrictive diets don’t allow any wiggle room and aren’t sustainable in the long run.
Key Weight Loss Principles
- Balance & Variety– establishing a consistent eating pattern of colorful fruits and vegetables, whole grains, and protein is crucial, but so is having a treat every once in a while. Many have adopted the 80/20 rule– eating healthy 80% of the time while allowing yourself the other 20% for less healthy options.
- Daily Movement– Eating healthy is only one part of maintaining your weight. Physical exercise will not only aid in your weight loss efforts but also improve your mood and well-being!
- Long-term Lifestyle– The most important aspect of “dieting” is realizing that this term isn’t the best way to approach weight management. A diet implies that once you’ve reached your goal, then you can ditch the diet; however, long–term results can only be maintained by lifestyle changes and habits.
The Best Weight Loss Diet
You may have heard of the Mediterranean diet, but it’s more of a healthy way of eating rather than a true “diet”. Ideal for heart health, weight management, and overall wellness, the Mediterranean diet focuses on lean protein such as fish and chicken, dairy, vegetables, fruit, whole grains, and healthy fats such as olive oil, nuts, and seeds.
Best Foods For Weight Loss
A well-balanced diet that is high in protein and fiber is very beneficial for those trying to lose weight, as these nutrients in particular help you stay full for longer. Here is a list of gut-friendly foods that are great for boosting your metabolism and weight loss:
- Salmon
- Avocado
- Almonds
- Oats
- Eggs
- Mushrooms
- Asparagus
- Cottage Cheese
- Leafy Greens
- Beans & Lentils
- Apples & Berries
Worst Foods For Weight Loss
Labeling foods as good or bad isn’t always helpful, and everything in moderation is the key when it comes to a balanced diet. However, the following list shows some foods that won’t necessarily help you with losing weight and may in fact sabotage your efforts:
- Flavored Yogurt (high sugar content)
- Salad dressings and condiments (high in salt, sugar, additives)
- Refined carbohydrates (processed snacks, cookies, cakes, etc.)
- Sugary beverages (soda, juice, energy drinks, and yes, even some flavored waters)
- White bread (look for labels that say 100% whole grain, wheat, etc.)
- Processed meat (hot dogs, deli meat, Spam)
So, which diet is best for weight loss? It’s one that prioritizes a balanced diet of protein, healthy fats, whole grains, fruits, and vegetables! Additional supplements and hacks can certainly assist in your weight loss efforts, though, so if you want to learn more, here are a few benefits of berberine and fiber for weight loss!
