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.
Examples: Jenny Craig, Medifast, Slim Fast, Nutri System, Herbal Magic
Convenient, fast and easy.
Takes the guess work out of healthy eating.
No specific food groups or foods are off limits – they even offer dessert!
Can become reliant on products.
Lack of overall nutrition education/basic healthy eating skills.
May be difficult to adjust eating outside of program in social settings.
Herbal supplements may increase risk of drug interactions and renal problems & lack evidence to suggest efficacy.
Fasting is a dietary pattern that reduces the amount you eat for short periods of time.
Some plans suggest alternating between normally (unmoderated) eating days and fasting days each week, with fasting usually described at around 1/4 of your normal intake.
Other fasting regimes suggest zero consumption for 14-16 hours a day, and eating unmoderated for the remaining 8-10.
In either case, the idea is to reduce overall weekly caloric intake to induce weight loss.
Examples: LeanGains, Fat Loss Forever, Eat Stop Eat, Warrior Diet, 5:2 Meal Plan, Alternate Day, Intermittent Fasting
Some may find it easy to only need to “diet” for a few days/ week.
May help improve blood pressure, cholesterol, & insulin.
Fat may be more readily burned after glucose stores are used up during fasting.
Potential for dehydration on fast days.
Fasting may increase stress, sleep disruption, headaches, & fatigue.
Lack of overall nutrition education and healthy relationship with food.
May have difficulty maintaining in social situations.
Lacks long-term evidence of efficacy.
4. Cleanses, Detoxes, & Juicing
The alleged reason for cleansing is to boost energy and immunity, allow your digestive system to “rest” and to stimulate weight loss.
May include herbal or medicinal supplements, laxatives, strict restrictive diet, large intakes of water, juice, or fiber for the duration of the plan.
Examples: Master Cleanse, WildRose Detox, Juju Cleanse, David Kirsch, Colon Cleaning, Candida Cleanse, Cleon Eating
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.
Examples: Mediterranean Diet, TLC Diet, Canada’s Food Guide, Anti-inflammatory Diet, Nordic Diet
May help lower cardiovascular risk & cholesterol levels.
High in antioxidants through promotion of high fruit and vegetable intake.
Promotes physical activity.
Reduces processed foods and sodium intake.
Encourages consumption of healthy fats.
Emphasis on whole grains, fruits, vegetables, nuts, and fish can be expensive.
Some people may not see significant weight loss or may feel overwhelmed by a lack of structure or set of strict rules.
9. Strict Elimination Diets
Elimination diets are typically used when individuals suspect certain foods are causing adverse effects, such as food allergies or intolerance.
Suspected foods are removed from the diet entirely for a period of time and reintroduced and evaluated on how the body responds.
Some diets that eliminate certain food groups do so for philosophical or lifestyle reasons, and not necessarily for evidence-based health concerns.
Examples: Vegan, Low-Foodmap Diet, Raw Food Diet, Macrobiotic, Blood Type Diet, Gluten-Free Diet
May experience relief with food intolerances or allergies.
Strict rules are easy to follow and can quickly eliminate a wide variety of processed, high calorie foods and drinks.
Rigid rules are very hard to follow long term.
Specialty products can be very expensive.
If whole food groups eliminated, there is a potential for nutritional deficiencies.
Very difficult to maintain in social situations.
Strict rules may contribute to disordered eating patterns.
Lacks long-term evidence of efficacy for weight-loss.
When choosing a lifestyle or diet… Look for one that:
-Promotes weight maintenance or gradual loss (1-2 lb/wk), if desired.
-Emphasizes long-term, manageable lifestyle changes.
-Encourages pleasurable (not extreme) exercise.
-Does not exclude food groups.
-Does not claim certain foods are “bad”
-Doesn’t require you to buy expensive products or sign long-term contracts.
-Promotes weight loss aids or supplements that are supported by research.
-Encourages you to love your body and food!
SPEAK TO A REGISTERED DIETITIAN OR HEALTHCARE PROFESSIONAL FOR PERSONALIZED CARE AND INFORMATION.
Sana’y makatulong ang mga impormasyong narito upang ma-assess mo ang weight loss diet na para sa’yo, mumsh! 😊 #cheerstoahealthierandfitteryou
(Photo and info from Google Images; Contact Abbey from www.abbeyskitchen.com for references)