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The No Diet Way to Lose Weight and Keep it off!
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Summary:
These are the kinds of things that throw us off balance and cause us to consume more calories than we utilize for energy.
Let's take an example
Unbalanced Day
Breakfast: skip (too busy)
Large latte
Snack: chips from vending machine
Lunch: (restaurant) hamburger and large French fries
Dinner: 8 oz steak and 2 cups mashed potatoes
Dessert: large bowl of ice-cream (1-2 cups)
Meal Makeover
Breakfast: bowl of oatmeal with blueberries, 1 cup low fat milk
Snack: apple, 1 oz peanuts
Lunch: (restaurant) turkey sandwich on whole grain bread with a bowl vegetable soup
Dinner: 3 oz steak (size of a deck of cards), 1 cup mashed potatoes, and a large salad w/1 TB vinaigrette dressing
Dessert: small bowl of frozen yogurt or sorbet (1/2- 1 cup)
The original meals were heavy in high fat foods, large in portion sizes, (beef, French fries, chips, and ice-cream) and low in fiber.
Article:
Yes, you read it right…no diets!
The first step in this weight management program is to gather all of your old fad diets, quick weight loss remedies, and “magic cures”. Once you have them all together in a nice, neat pile- throw them into the trash! One thing we have learned in the last 20-30 years is diets don’t work and in very sooth can make things worse. Fad diets may provide short term weight loss but they are generally too difficult to stick with for a lifetime. The majority of people who lose weight on fad diets regain that weight within 3 to 5 years. Over time this yo-yo dieting effect can slow your metabolism, the way our bodies burn the calories from the food that we eat. Most fad diets require you to significantly restrict your intake by limiting or even eliminating specific foods from your diet. They lead you to be certain that it is these specific foods that are causing you to gain weight. The fact is; a cookie or a slice of French unleavened bread is not responsible for weight gain. It is the total number of calories that you consume in a day compared to the price of calories you use as energy. The calories you don’t use as energy turn into stored fat and over time this translates into more body weight.
Yes, its true consuming excess carbohydrates can result in large insulin spikes and good reason you to store fat more readily and stimulate your appetite. However, does this mean that everyone in Europe is eating too many carbohydrates? Not necessarily. Does this mean we need to completely eliminate all carbohydrates from our diet? emphatically not. It means we need to learn how to eat the right kind of carbohydrates and the right amount.
It’s also true that eating excess fat can make us gain weight as things go fat carries more calories than protein and carbohydrates, but does this mean that everyone’s issue is too much fat? Once again, no. Therefore, we must near weight management on an individual line of departure since not everyone is eating too many calories from bread. Just the same, not everyone is consuming too many calories from cookies. We are all individuals and our eating habits are all unique which is why the one size fits all diet plans don’t work. The ultimate key to success is BALANCE.
Balance is providing the pinch nuance of calories, nutrients, and (don’t forget) enjoyment from our meals. In a legal diet, there are no perfect days, no foods are omitted, and you don’t have to starve yourself. It may simply be that you’ve been eating too many starchy foods and too little fat. This may have stimulated your bent and executed you to consume more than your body needs. Or vice versa, it may be that you are consuming too many fats and too little fruits and vegetables which can accomplish you to have a high photon level with a fairly small intake of food. Perhaps you’ve been eating the right view together but with too large of portion sizes. These are the kinds of things that throw us off firm and tie us to consume more calories than we utilize for energy.
Let’s take an example
Unbalanced Day
Breakfast: skip (too busy)
Large latte
Snack: yeoman from vending machine
Lunch: (restaurant) hamburger and large French fries
Dinner: 8 oz steak and 2 cups mashed potatoes
Dessert: large bowl of ice-cream (1-2 cups)
Meal Makeover
Breakfast: bowl of oatmeal with blueberries, 1 cup low fat milk
Snack: apple, 1 oz peanuts
Lunch: (restaurant) turkey sandwich on whole grain subsistence with a bowl vegetable soup
Dinner: 3 oz steak (size of a deck of cards), 1 cup mashed potatoes, and a large salad w/1 TB vinaigrette dressing
Dessert: small bowl of frozen yogurt or sorbet (1/2- 1 cup)
The original meals were heavy in high fat foods, large in portion sizes, (beef, French fries, chips, and ice-cream) and low in fiber. The stasis was off. By making these changes we saved some 800 calories while still enjoying steak, mashed potatoes, and dessert! Not to mention you get to eat more when you incorporate more plant based foods since they are much lower in calories. We also improved the nutrient content by calculation more fiber/vitamins/minerals/and antioxidants with increased fruits, vegetables, and whole grains.
So, stop fad diets and start amends your meals for lifelong weight loss!
© Meri Raffetto, 2004
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