Maraming mga diet programs ang nasa market ngayon.
Sa sobrang dami nila, baka nalilito ka na rin sa kung alin sa mga ito ang pinaka effective.
Alin kaya sa mga diets na ito ang nababagay sa atin,? 🤔 Tara, check natin to! 👇
1. Low or Very Low Calorie Diets
Calories are a measure of energy in food.
Knowing the calorie content of food can help you achieve or maintain a healthy weight by knowing how a particular food fits into your daily energy needs. In order to lose weight, you must consume less energy than you use.
Low calorie diets typically range from 800-1500 cals/day and very low calorie diets (VLCD) are usually classified as under 800 cals/day.
Some commercial programs are accompanied by supplements and injections which are said to speed up weight loss.
Examples: HCG Diet, Dr. Bernstein, Medically Supervised Weight Loss
Medical assistance and supervision for personalized attention and care.
Rapid weight loss.
Support for weight loss maintenance.
May feel hungry often.
Risk of constipation, dizziness, fatigue and nutrient deficiencies.
High chance of weight re-gain.
VLCD’s are affiliated with gallstones.
Supplements/injections may contain ingredient combos in doses that have not been adequately studied for efficacy.
2. Commercial Diet Product-Based Programs
Based on your weight, you’re recommended a diet, exercise, & behavior modification program to help you lose about 1lb/wk.
Products such as pills, supplements, shakes, pre-packaged and pre-portioned meals are sold as the basis of your diet regime, and may be delivered to your door.
Weekly classes & individual or group counselling is often offered and lifestyle management, motivation & nutritional info is sometimes provided.
Automatically eliminates unhealthy behaviors like drinking alcohol, smoking, or eating processed high fat foods.
May be a way to get more fruits, vegetables and water.
Risk of dehydration, electrolyte imbalances, low blood sugar, low blood pressure, headaches, and fatigue.
Potential interactions with medications.
Doesn’t address long term healthy eating strategies.
Juicing is associated with increased risk of Diabetes.
Difficult to maintain in social situations.
Lacks long-term evidence of efficacy.
5. Low Carb Diets
These diets restrict intake of carbohydrate-containing food (breads, cereals, starchy veg, fruits, milk products, etc.), while including larger amounts of protein and fat.
Some low-carb diets encourage leaner meats and healthier fats while others permit foods high in saturated fat.
Popular regimes include around 20g of carbs/day or less for 2-3 months and 50g carbs or less/day for ongoing weight loss phase.
Examples: Atkins, Dukans, The Zone, Ketogenic, Paleo, South Beach
Relatively fast weight loss.
High rate of satiety.
Focus on high consumption of vegetables.
Low glycemic load.
May help you automatically cut down on alcohol, and high sugar processed foods.
Foggy head, fatigue, bad mood and bad breath due to ketosis.
Risk of consuming too much saturated fat (which may increase bad LDL cholesterol).
Lack of fiber from low carb- consumption may cause constipation.
Potential stress on the kidneys.
Potential nutrient deficiencies from lack of carbs.
6. Low Fat & Nutrient Dense Reduced Calorie
Dietary fat provides 9 calories per gram compared to carbohydrates & proteins that both provide 4 calories per gram, so most low fat diets also are reduced calorie.
Some low fat diets suggest anywhere from 15% to less than 10% of caloric intake from fat and focus on very lean proteins (often vegetarian), whole grains and fruits and vegetables.
The idea is to choose foods that are higher in fiber and water content and therefore, contain a higher volume of food for fewer calories.
Some calorie counting programs assign point values to food and activity instead of focusing on specific calories.
Examples: The Pritikin Diet, Volumetrics, Ornish, Weight Watchers
No large food groups excluded.
May help lower cholesterol level, blood pressure, cardiovascular risk & stabilize blood sugar.
May help you feel satisfied thanks to fiber and larger portions.
Diets may be lacking omega-3 fatty acids & risk deficiency in fat soluble vitamins.
Fat is satiating, so may still feel hungry despite eating voluminous portions of food.
Fat-Free foods may have hidden sugars.
Food with “zero points” still have calories over consumption may slow weight loss.
Mindful eating is more about how you eat than it is about what you eat.
It is about being aware of your hunger and satiety signals, the emotional and physical sensations you experience while eating, and the thoughts and emotions you have around eating and food.
It is also about finding peace with your body and honoring its unique needs, rather than purposefully restricting or feeling guilty about what you eat or what you weigh or look like.
Examples: Intention, Attention, Triggers, Body Cues, Recognition
Evidence suggests long-term efficacy.
Healthy eating regime that is manageable for life (long term)
Strengthens personal connection to eating & food.
Prevents overeating and hunger.
Reduces guilt & anxiety about food.
Improves digestion with thorough chewing.
No foods are off limits (even treats are encouraged!)
Requires more time at meals.
Shift in eating behavior may be challenging for chronic dieters.
Need distraction-free eating environment.
May not see rapid changes in weight or body shape.
8. Heart Healthy Diet
These diets highlight specific patterns of eating and heart healthy lifestyle choices to achieve healthy weights.
Emphasis is placed on eating an abundance of fresh fruits and vegetables, eating more whole grains, lean protein, and low-fat dairy, legumes, nuts, and healthy fats including olive oil and omega-3 fatty acids.
Limiting meat, processed food and sugar is encouraged.
In general, most suggest eating a variety of foods, limiting saturated fat to less than 7% of total calories, total fat to 25-35% of calories, and dietary cholesterol to less than 200mg per day.
Lahat tayo gustong maging healthy, fit, and sexy forever. Pero parang ang hirap ma-achieve, ‘di po ba? Nasa lifestyle lang naman yan eh. Kaya naman narito ang ilang points/ways para sa lasting weight loss and overall health and well being. 👇👏🙌
Everybody wants to know how to make real, permanent, and healthy weight loss. The solution lies with simple lifestyle changes that are easy to do, and easy to stick with. Here are Eight Ways to Boost Your Metabolism, Lose Weight, and Improve your Overall Health and Well Being.
1.Think Addition, Not Subtraction
Add things a few of your favorite fruits into your lunch bag.
2.Forget About Exercising
Forget about making a specific “work out” time, instead increase your physical activity in fun ways.
Sugar, especially white granulated sugar, make your body store fat.
4.Don’t Skip Out On Breakfast.
Breakfast is the most important meal of the day. Not eating breakfast slows the metabolism.
5.Lighten the Load
Instead of denying yourself the foods you love, find ways to “lighten them up” a bit.
6. Water, Water, Water
You cannot expect to lose weight without proper hydration. Also downing a glass of water before you eat is a great way to eat less.
7. Reduce Stress
Lowering stress & anxiety helps lower your blood pressure, improves the immune system.
While there are no magic pills, there are supplements such a Real Dose.
Lifestyle change lang naman ang susi sa pagiging fit and healthy permanently. Yakang yaka naman ‘di ba, bessy? Aja! Fighting! 👊💪
(Photo and info from Google Images; Presented by MD Weight Loss and Cosmetics)