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What Is A Healthy Diet Plan?

Losing weight always seems to be so simple yet so complicated in the long run. It’s easy to say “eat less,” but in truth extra pounds can be caused by more than just excess calorie consumption. Every body is unique, especially when it comes to dieting. So if you often feel discouraged after one more breakdown or lack of motivation, there’s nothing wrong with you, we’ve all been there!

In this article, we will explain to you the pros and cons of some most popular diets, why it is important to stick to one, and what are the limits to dieting to keep losing weight and not your will. Hopefully, this information will help you either find an answer to your mistakes or teach you to take it easy sometimes.

Women thinks about diet plan.

There are tons of diets available today – some are recommended, some are not. If your weight loss journey has been long enough, diets like ketogenic, Mediterranean, and DASH probably sound familiar to you. 

Keto

The ketogenic or “keto” diet usually means cutting carbs to the minimum to stimulate burning fatty acids. The results are weight loss and fewer restrictions on high-fat foods, like red meat, fatty fish, nuts, butter, and cheese.

Nevertheless, there are more cons than pros. Keto can be difficult to sustain long-term and can lead to overconsumption of unhealthy fats, as well as increase your risk of nutrient deficiency and kidney issues. And – as with most “eat-this-not-that” diets – promotes food obsession.

Mediterranean

The Mediterranean diet, however, is perfectly nutritious and rich. Mediterranean doesn’t exclude any food groups but encourages nutrient-rich and flavorful foods. Seafood, dairy products, whole-grain cereals, and soy beverages are some of the most common staples of this diet.

It can also prevent diseases like diabetes, aids, and cancer. Still, there are some disadvantages as well. Some recommended foods can be expensive and there are no specific guidelines, which for some means unexpected allergies or unrestricted alcohol consumption. 

DASH

Finally, the last diet – the DASH diet, short for Dietary Approaches to Stop Hypertension, is also considered one of the healthiest and most substantial diets among those on the internet. Originally developed for people with high blood pressure, this diet later appeared to reduce weight and improve overall health. DASH is really accessible and doesn’t require expensive or rare products. 

Flexibility and nutritional balance are guaranteed, because DASH is rich in vegetables, fruits, and whole grains, yet also allows vegans and kosher eaters to find something for them. Yet, similar to the Mediterranean diet, there is no organized support to this diet, which can make it hard to control yourself and maintain the diet. 

How Important Is Diet Anyway?

Family gathers to eat healthy meal.

When we say diet, it’s important to understand that we mean a healthy, balanced diet. If the diet undermines your physical and mental health, it will only cause more problems and extra weight. Instead, a balanced diet offers a variety of products that will not just keep your weight lower, but contribute to your overall health as well. 

A balanced diet often includes vegetables and fruits, sources of protein (eggs, meat, fish, beans), dairy (low-fat milk, yogurts, cheese), carbohydrates (pasta, rice, whole grain bread, and potatoes), as well as small amounts of healthy fats (such as olive oil). Foods to avoid, however, include sugary products, processed meat, pastries, chips, and so on. It’s also important to drink sufficient amounts of water to keep the body hydrated.

High-insulin products (fizzy drinks, chips, pies, etc.) force your body to constantly keep high blood sugar – a signal of bad saturation and “emptiness” of these calories. Instead, healthy nutrients provide longer lasting fuel, so you don’t overeat nor snack unhealthily between meals.

A balanced diet also prevents numerous infections and diseases. As long as your body receives enough diverse nutrients, your immune system can function at its best to fight diseases like diabetes, heart disease, stroke, and even cancer.  

Not only physical, but also mental health will benefit from healthy eating – full nutrients can easily relieve symptoms of depression or anxiety. Last but not least – your appearance will also get better, as you will consume all the necessary nutrients for better skin, nails, and hair.  

Why Are Diets So Hard to Stick With?

Man holding up tons of common junk foods.

It’s believed that diet restrictions set limits that are supposed to help us control our eating habits, but there’s so much more to a healthy diet than just simple restrictions. Eating habits, lifestyle, and even your personality are critical for success. 

Emotional Eating

Emotional eating is one of the most common culprits behind yo-yo dieting and weight gain. Most mainstream diets are restrictive and unenjoyable, and comfort eaters are more likely to soothe daily stress or reward themselves with food as a ritual.

If this is you, it’s important not to beat yourself up but rather acknowledge this eating pattern and choose a diet that allows for this aspect of your personality and realistic results. Some dieters with this trait indulge in a “cheat day” as a way to treat themselves without going totally off-track.

Self-Sabotage

Another popular reason for not sticking to the diet is self-sabotage, especially among people who are significantly overweight. If the goal seems too far to reach, this can take a serious toll on motivation. Instead, they “challenge” themselves through self-sabotage. And even if a person does lose some weight, the need for emotional eating may drag them down. 

Moreover, some people are obsessed with weighing in as if diet results can come in a day. Water loss is the first dip in pounds dieters experience almost right away, but it doesn’t mean the scale will change every morning. A good frequency of weighing is once a week; then the results are more visible, making it easier to stay motivated. 

Also, a diet can seem like a punishment if the goal is big and thus far into the future. Instead, it’s better to focus on everyday results – not on scales, but on slow change of your eating habits, water intake, and sleeping schedule. This way, every reachable small victory will motivate you much more than ambiguous, time-sensitive goals like losing X pounds by summer. 

The 24-Hour Eating Cycle – Intermittent Fasting

Clock on plate to depict fasting.

The first thing you should know – there is no “one-size-fits-all” eating cycle for everyone. Everyone’s body is individual, which means the ideal 24 hour eating cycle will be different for everyone. So, if you’re thinking of setting time limits on your daily food intake, here’s what you should know about intermittent fasting.

Intermittent fasting is a hot topic in the world of nutrition, health, and diets these days. Intermittent fasting is not really a diet, but rather a way of modifying eating behavior to improve digestion and general health. But if weight loss is your goal, luckily it is one of the “side effects” of regulating one’s eating patterns.

In short, intermittent fasting suggests complete or partial abstinence from consuming food for a certain amount of time, after which you’re allowed to eat regularly again. The greatest benefits of intermittent fasting are fat loss, improved health, and reportedly – increased longevity. Some experts even claim that this eating style is easier to maintain in comparison to more traditional diets based on calorie control. 

There are different ways to start your intermittent fasting. Some of the options include 8 hours, 12 hours, 16 hours, or even a weekly 24-hour or 2 days fasting. The choice of fasting interval depends solely on you, but be sure to educate yourself on that particular interval, and don’t dive into it thoughtlessly. It’s always best to start small and increase the interval if you don’t see results, or feel like you can endure more without stressing your body.   

Can’t I Just Eat Unhealthily and Exercise a Lot?

Man doing exercises outside.

The basic premise of losing weight through diet and exercising is consuming fewer calories than you burn during a workout. But if you’re thinking you can eat a straight junk food diet of high-calorie and just hit the gym, well… that’s not going to help you see the results you want anytime soon.

There is also one popular misconception, based on the right idea – the more active you are, the more calories your body. While the latter is correct, hitting the gym till you see stars because you have to burn that piece of cake is not likely a tactic your body or schedule can sustain. 

However, one candy bar or packet of chips won’t kill your results if you already see any. Cutting out the treats you love and restricting yourself to only “diet” food and lots of exercising is also not a good idea, especially if your prior lifestyle was far from that.

Food, whether considered healthy or unhealthy, does not change your body overnight. It’s the cliché we hate to hear, but moderation is key. As long as you try listening to your body, respond to its cravings, and satisfy them now and then with just-right amounts of chocolate or fries – then it’s all fine. You may even call it a part of your balanced diet as mental health is also a key component of successfully sticking to a healthy diet and reaching your goals. 

In other words, you can allow yourself some cheat moments with your favorite McDonalds’ menu, but try to practice moderation, listen to your body’s response and adjust your diet according to that reaction. Yet, remember – healthy choices should still prevail. It’s a healthy diet, after all.

Weighing In

Apple and weights sit on scale.

To finish this journey, the one last piece of advice – don’t make diets and scales the barrier between you and your body. Come directly to it and listen to what it has to say, and remember: if athletes can eat chips or the occasional slice of birthday cake, you can, too.

But don’t allow too many treats to take you off the track. Build your healthy diet steadily, and make it your new lifestyle.

Resources:

https://www.medicalnewstoday.com/articles/322293#seven-ways-to-do-intermittent-fasting 

https://www.nm.org/healthbeat/healthy-tips/nutrition/pros-and-cons-of-ketogenic-diet

https://www.verywellfit.com/the-mediterranean-diet-pros-and-cons-4685664  

https://www.verywellfit.com/dash-diet-pros-and-cons-3973825

https://mindfuleating.org.uk/hard-to-stick-to-a-diet/

https://innovativehealthandwellness.net/5-reasons-why-it-is-important-to-have-a-balanced-diet/

https://www.spartan.com/blogs/unbreakable-race-stories/eat-whatever-you-want

https://health.clevelandclinic.org/weight-loss-can-you-do-it-with-exercise-alone/

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