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Eating Healthy Instead of Fad Diets for Weight Loss

It is very easy to fall for fad diets these days when you turn to the internet for a diet plan to lose weight. It seems like every other person is fond of one fad diet or the other. But, do fad diets produce genuine results, are these results sustainable, and are they a healthy way to reach your weight goal are the sort of questions everybody needs to ask before starting these diet plans.

A fad diet essentially refers to a diet plan which promises dramatic results in terms of losing weight. In another definition, it includes any diet plan which results in more than 2 pounds of weight loss per week. This is opposed to 1-2 pounds of weight loss per week which is considered a healthy or safe weight loss rate.

Some of the commonly propagated fad diets include the Atkins diet, vegan diet, ketogenic diet, and paleo diet among others.
Below, we will talk about why eating healthy is more important than resorting to fad diets for losing weight.

Fad Diets Work By Nutrient Elimination

Fad diets work by eliminating or greatly limiting the intake of one nutrient group or the other. For example, the keto diet works by reducing carbohydrates intake and depends on high-fat foods. The vegan diet, on the other hand, works by eliminating meats and animal products from the diet.

This approach leads to nutrient deficiency and sticking to a specific fad diet for longer time periods has been shown to adversely affect an individual’s health. For example, the keto diet has been linked to extra fat in the liver, kidney stones, and micronutrient deficiencies. Vegetarians have been shown to be susceptible to anemia, extremely low energy levels, blood sugar fluctuations, and poor digestion. Muscle loss is also one of the common disadvantages of fad diets.

Fads Diets are Difficult to Maintain Long-Term

Fad diets are a constant struggle and are therefore difficult to continue long-term. Moreover, as they are likely to cause different nutritional deficiencies, you have to return to a more normal eating behavior sooner or later. This shuffling back and forth usually results in those pounds coming back with a vengeance. In addition, if you are someone who eats outside, adhering to fad diets will also be more difficult for you.

Eat Healthy and Make Lifestyle Changes for Long-Term Results

The best and safest way to lose weight is to adopt healthy habits and making lifestyle changes. These include having balanced daily nutrition, incorporating regular exercise into your routine, and adapting strategies and skills to prevent backslide.

Eating Healthy Tips

  • Avoid processed foods
  • Add more fruits and vegetables into your diet
  • Reduce intake of fizzy drinks and drink more water
  • Use whole grains and avoid processed white bread and cereals.
  • Don’t skip breakfast
  • Keep a food diary – this will make you more conscious of your food choices
  • Eat lean meats, poultry, and fish
  • Always keep an eye on your portion sizes

Or leave all the hard work to Lean & Tasty and check our balanced meals. They include meals that are rich in all food groups. Dishes are changed on the menu every couple of weeks, so you don’t get tired of our meal plans and reach your health goals healthily.

5 Reasons Why Intermittent Fasting Works

Intermittent fasting (IF) refers to any eating pattern that cycles between a period of caloric consumption and a bigger period of no or very limited caloric intake.

There are some popular ways to do it. However, the most common one involves eight hours of eating and 16 hours of voluntary fasting.

IF has been established to be mighty effective in weight loss. In other advantages, it lowers the risk of developing type 2 diabetes and high blood pressure and reduces inflammation.

We went on a research spree and detail below our findings on why intermittent fasting actually works.

1. Reduced Caloric Intake

Although intermittent fasting does not specify any number of calories to be taken, you invariably end up intaking less calories.

Isn’t it logical to say that you will eat fewer calories in eight hours than if you had been grazing all day?

Reduced caloric intake has been known to be at the core of any weight loss strategy and has other health benefits such as slowing the aging process.

2. Triggers Fast Burning

After around 12 hours into any fast, the body shifts from consuming glucose to burning fat.

This shift is triggered by lowered insulin levels in the body. Fat burning leads to decreased fat masses within the body and eventual weight loss.

Intermittent fasting has been known to effectively decrease belly fat.

3. Boosts Metabolism

Studies have shown that fasting leads to increasing your metabolic rate.

An increased metabolic rate means that the body’s working requires more calories. This increased demand for calories leads to glucose consumption at first and then the body resorts to body fat.

This is one of the reasons why intermittent fasting is an effective strategy for weight loss. However, it must be noted that fasting for too long can lead to muscle loss rather than fat loss.

4. Lowers Insulin Level

Insulin is the hormone responsible for driving glucose into the cells. Insulin levels are regulated to match the amount of glucose in the blood. So, it is high after a meal and low between meals. As it is secreted after a meal, eating throughout the day keeps insulin high most of the time.

Constantly high insulin levels may desensitize body tissues causing insulin insensitivity. This is the hallmark of prediabetes and diabetes type 2.

In intermittent fasting, the insulin levels are kept low and this reduces diabetes risk.

5. Convenient

Intermittent fasting is convenient to do. As opposed to other forms of diets and eating strategies, IF does not necessarily require you to stop eating any specific kind of food.

You can essentially continue to eat whatever you have been eating. You just need to change your routine.

We sometimes do intermittent fasting unintentionally, such as when we ate the night before and didn’t have time to do breakfast before going to school or work. However, to achieve real benefits from IF you need to be consistent, no one-time thing.

There is no hard and fast rule and you can tailor it according to your preferences.

If you are intermittent fasting, check out our menu for some amazing meal delivery in san diego.