Most individuals dream of having a fit physique. This commonly shared goal is the primary reason why there’s no shortage of fitness-related information on the Internet. However, with multitudes of trendy fad diets and weight-loss tips and tricks, it can be hard to determine which ones actually work. Health gurus and fitness advocates have their own candidates of allegedly effective diet plans. Even celebrities and online influencers provide their own recommendations. But amidst this surplus of materials, what can be considered as the easiest diet to follow that also brings good results? In this article, we’ll be tackling the key essentials to consider when choosing a beneficial diet plan.
According to Lindsay Boyers, a certified holistic nutritionist, proper nutrition is complicated and the intake recommendations for each individual highly depend on variable factors such as height, weight, gender, age, and level of activity. This means that the “best” diet plan is completely individualized. However, she does provide six major elements forming the foundation of all nutritional requirements. These include carbohydrates, fats, protein, vitamins, minerals, and water.
The Food and Nutrition Board recommends that you get 45 to 65% of your daily calorie requirement from carbs. Based on an average 2,000-calorie diet, this amounts to about 225 to 325 grams of carbs every day. As for total fat intake, it’s advised to limit it to 20 to 35% of your daily calories. The recommended protein consumption for adults is 46 grams per day for women and 56 grams for men.
The calorie breakdown provided above is usually not followed in the majority of weight-loss diets. This is because, in order to lose weight, you’ll need to be in a caloric deficit, meaning your calorie intake should be lower than normal. According to Albert Matheny, a registered dietician, when your diet counteracts your exercise, or if you’re taking in more calories than you burn, you won’t lose weight. Here’s where your basal metabolic rate (BMR) comes in.
BMR pertains to the number of calories necessary to keep your body functioning while you’re at rest. Accordingly, when your metabolic weight increases from engaging in exercise, your BMR heightens as well. In a nutshell, this explains why having an efficient workout regimen boosts weight loss.
Those who ask professional dieticians to design a diet for them often find that their unique BMR is taken into account. By knowing your BMR, you can adjust the number of calories you’re taking in to ensure that the amount does not surpass your BMR. If your calorie intake goes beyond your BMR, you will most likely fail to lose any amount of weight.
The Effective Diet Plan
Finding an effective diet all boils down to how you define “effective”. If an effective diet for you is an eating plan that makes you lose weight rapidly, then you may be more inclined to diets that drastically lower carbs or even eliminate particular food groups. However, you must keep in mind that immediate results tend to be short-lived. Registered dietician and author Beth Warren states that the lack of carb storage only results to the loss of water weight, so if you start eating carbs again, you’re most likely to gain back the weight you’ve shed off.
To help you assess the effectiveness of the diet plans you’re eyeing. Here are several aspects that you must look out for:
Many prioritize portion control but fail to realize that the quality of the foods they’re eating is relatively more important than the quantity. According to Berkeley Wellness, a website run by the University of California, a good diet is rich in whole foods or natural produce. Eating a wide assortment of vegetables and fruits ensures that you boost your consumption of health-promoting nutrients. In addition, consuming low-calorie foods that have high water content is unlikely to cause unwanted weight gain, regardless of the serving amount.
According to Franziska Spritzler, a registered dietician and health writer, sustainability is the key characteristic of an effective diet. Being able to stick to a diet in the long term is indeed a good sign. The weight-loss results may not be as rapid, but they are a lot easier to maintain.
Sadia Badiei, a registered nutritionist and web influencer state that consistency is essential in ensuring overall well-being. If you’re eating healthy on a regular basis and not resorting to fad diets for the sake of losing weight in as little time as possible, you’re more likely to see eventual changes in your body without compromising your health.
Dropping significant amounts of body weight within a short period of time is medically unsafe. In general, professionals agree that a safe weight-loss rate is 1 to 2 pounds a week, and losing more than this is too rapid and can pose health risks. Ryan Raman, an expert in nutrition and dietetics in New Zealand reports that rapid weight loss can lead to a slower metabolism, nutrient deficiencies, and increased risk of developing gallstones.
According to an article published by the SFGate, the online platform of the San Francisco Chronicle, eliminating certain food groups such as carbs or fat can affect your health in the long term. For instance, carbs are considered the body’s primary source of energy. Unprocessed sources of carbs such as whole grains, fruits, and vegetables also contain fiber which reduces your risk of conditions like obesity, cardiovascular diseases, and type-2 diabetes.
As for fat, although it has long been associated with a bad reputation, it’s actually a major nutritional element of a healthy diet. Fat is responsible for regulating your body temperature through insulation. Fat also protects your organs from trauma by acting as a supporting cushion.
There are diets that drastically reduce the intake of either carbs or fat. This can be beneficial for weight loss, but keep in mind that there’s only a specific period of time by which you can forgo these food groups in your diet.
There’s no one-size-fits-all in dieting, and the best eating plan varies for each individual. However, it’s good to select a diet plan that is healthful, sustainable, and safe. Before starting any type of diet, it’s highly important to ask for the recommendation of a medical professional especially if you have certain health concerns. You may also consult a nutritionist and ask for a diet plan that suits your unique dietary needs and daily intake requirements.