Healthy Weight Loss Vs. Fad Diets
If you are among this group of people considered to be overweight, you have probably tried every type of diet out there. Most people have heard of the recent fad diets: Atkins, South Beach, and The Zone. Many have even tried, or considered trying, one or more of these diets. Most of those people have come to the same conclusion; they usually don’t work and they are definitely not healthy. These diets can increase cholesterol and restrict the intake of essential vitamins and nutrients our bodies need to function properly. Studies have shown that these diets are not effective for long term weight management. Many people who do lose weight on these diets regain up to 1/3 of the weight they lost within a few weeks of beginning the diet.
So is there an effective healthy way to lose weight? There sure is. But it’s not a diet; it’s a lifestyle change. The key to losing weight and keeping it off is eating well balanced meals, watching portion size, and exercise.
Here are some guidelines to use when preparing meals.
Breakfast: 1 starch (a slice of toast), 1 protein (an egg), and 1 fat (1 tsp butter). The toast should be whole wheat, not white. You can substitute half an English muffin or half a bagel for the toast. The goal is to keep the carbohydrate consumption from starches around 15 g. Proteins do not contain many carbs so you can actually eat as much protein as you like (within reason).
Morning Snack: 1 starch, 1 protein. Essentially any starch and protein will do as long as you keep the carb content from the starch around 15 g. You could have about 6 saltines with a slice of cheese or peanut butter; �½ a cheese or peanut butter sandwich, or even a small baked potato with cheese.
Lunch: 2 starches, 1 protein, 1 vegetable, 1 fruit, 1 milk, 1 fat. Enjoy rice, pasta, potato, or bread in moderation. Look at the label on the food to determine serving size and stick to it! One starch is equal to one serving. For lunch, the protein can be beef, poultry, pork, or egg. Make sure the cut of meat you choose is lean with all visible fat removed. Have a mixed green salad with Italian dressing to serve as the fat. If you don’t like to drink milk, substitute it with a light yogurt.
Afternoon Snack: 1 starch, 1 protein, 1 milk. Follow the suggestions for morning snack but add a serving of milk.
Dinner: 2 starches, 1 protein, 1 vegetable, 1 fruit, 1 milk, 1 fat. Follow the suggestions for lunch.
If after following these guidelines you still feel hungry, have an extra serving of protein or vegetables. Consumption of starch, fruit, and milk should be limited.
There are some foods you should try to avoid all together. Beans, corn, pineapple, and bananas are very high in sugar and should only be consumed in small amounts if at all.
There are also some free foods of which you can enjoy all you like. These include unsweetened coffee or tea, diet soft drinks, sugar free drink mixes (like Crystal Light), sugar free Jell-O, and sugar free candy.
You will soon find that by managing portion size and eating a well balanced meal, along with exercise, the pounds will come off quickly. Remember that this is not a diet but a lifestyle change. If you deviate from the guidelines and return to eating what you used to, the weight will return. Please consult with your physician before beginning any change in eating habits or exercise program.
With a little effort and a lot of perseverance , you too can lose weight the healthy way.
