Diet Tips For Working Girl – Weight Loss Plans to Try, and Fad Diets to Skip, if you want to see results
There is no right diet for everyone. So, before you choose a plan, be sure to do your research on what it can and can’t do for your health.iStock
Diet Tips For Working Girl
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“How can I lose weight?” Over time, millions of Americans have asked themselves that question. In fact, a 2020 survey conducted by the market research firm Ipsos found that more than 50 percent of Americans are trying to lose weight, most of them through diet. drink more or limit their food. And a previous study, published by the Centers for Disease Control and Prevention in November 2020, showed that the most common diet plan followed by participants was weight loss or low calorie, follow a diet for diabetes control, low in carbohydrates. diet, and eat foods that are low in fat or cholesterol.
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But even among these few methods, there are dozens of different programs, and finding the right one can prove difficult. After all, there is no one-size-fits-all plan that is perfect for everyone.
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Before choosing a health or weight loss plan, it is important to do some self-assessment by asking yourself some questions.
“There are many diet plans on the market today that promote health,” says Emily Kyle, RDN, who is in private practice in Rochester, New York. “The key is to find one that doesn’t make you anxious or stressed.” Ask yourself questions like: Does the diet process make you happy? Anxiety? Difficult? Can you follow them for long? “Fundamentals like fun, flexibility, and longevity need to be considered,” added Kyle.
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If the diet is a quick fix rather than one that supports long-term lifestyle changes, this can create problems. In particular, fad diets that promise weight loss aren’t always sustainable – and you can end up overeating or overeating if you feel like it. nothing. Angie Asche, RDN, a registered dietitian in Lincoln, Nebraska, says, “Imagine what kind of diet you can continue throughout your life, not just for 21 or 30 days. ,”
Some diet plans, such as the heart attack diet and the DASH diet, are meant to focus on certain areas of health, and weight loss may have an impact. Others are designed with weight loss as the main goal. “It’s important to remember that each of us is a very unique person,” Kyle said. “We all have different states of health and different lifestyles, which can affect the best meal plan for us. That means you don’t have to think what works for your friends or family members and take care of what works for yourself.”
Many meal plans cut out entire food groups, which can create nutritional deficiencies and health problems. For example, if the food is very low in carbohydrates and you are taking medication for type 1 diabetes mellitus or type 2 diabetes, it may not be good. And if it’s too limited and you’re pregnant or breastfeeding, it’s not a good idea, either. Remember that pregnancy is not the time to lose weight. Talk to your doctor before changing your diet if you are pregnant or breastfeeding.
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Make sure the diet has been studied extensively for safety – and discuss any changes with your doctor or registered dietitian before starting a new diet. (If you don’t have a doctor, find one in your area on the Academy of Nutrition and Dietetics website.) And do a self-assessment to make sure the diet fits your personal values. and preferences.
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“Don’t like meat?” asks Ginger Hultin, RDN, a nutritionist in private practice in Seattle and spokesperson for the Academy of Nutrition and Dietetics. “Then don’t go paleo! Traveling a lot and hoping for a meal? The DASH diet can end up stressing you out. “Bottom line: The food you choose should be safe and healthy, while taking into account your lifestyle.
To reduce confusion and get on the fast track to success, we’ve got the skinny on some of the most popular diets out there today. So read on to find out which plan is best for you – and which foods to avoid in a hurry!
The low-fat, high-protein, no-carb fad sends the body into a state of ketosis, where the body uses stored fat for energy instead of carbohydrates. Previous research suggests the ketogenic, or “keto,” diet can be a way to lose weight, but to be successful, you must follow the plan regularly with no cheat days – Otherwise, you will only eat foods that are high in fat. making unhealthy fats for no reason.
(A tip? If you’re planning to eat the diet, check out this complete keto food list and read about the best fats for a healthy keto diet.)
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Although the keto diet is popular among people with type 2 diabetes, you should not eat this diet if you have type 1 diabetes or other metabolic diseases.
Regardless of your current health status, you should talk to your doctor before starting a ketogenic diet, advises the Cleveland Clinic.
One of these diet’s biggest problems? Say goodbye to bread and other carbs. “It can be difficult to be sure to hit the recommended low level of carbohydrates,” says Hultin. “This diet will mean a lot of planning ahead and bringing food with you to parties and events.”
You’ll also want to be prepared for some serious side effects, such as keto-related diarrhea and constipation, fatigue, mood swings, headaches, and shortness of breath. These symptoms are part of the so-called keto-flu, which occurs when your body switches to burning fat rather than carbs for fuel, experts say.
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“A lot of people think that the foundation of the paleo diet is fatty meats, but I think it’s vegetables,” says Hultin. The idea is to eat only foods – including meat, fish, poultry, eggs, fruits, and vegetables – that would have been available to our Paleolithic ancestors. This means that grains, dairy, legumes, added sugar, and salt are a no-no.
With this meal, you’re looking at a lot of food prepared and prepared. A previous review showed that the diet can lead to weight loss, but the Academy of Nutrition and Dietetics warns that the plan will make you without carbs, plus it does not allow the nutritious foods like grains, legumes, and dairy products. You are also at risk of missing vitamins and minerals such as calcium, vitamin D, and B vitamins, according to Harvard TH. Chan School of Public Health.
This also means that this food is not suitable for someone who is at risk for osteoporosis, according to a previous document (PDF).
The low-carb, high-protein diet has been around for decades. In fact, some say the keto diet is the new Atkins, although this popular low-carb plan is different.
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According to the Atkins website, the plan works in stages, with very low amounts per day of 20, 40, or 100 grams (g) in the first stage, meaning that the diet will send you to ketosis. How many net carbs you should stay under depends on the plan you choose. (You can calculate net carbs by subtracting fiber and sugar alcohol from total carbs. This result, although not a valid nutritional value, can give you an estimate (how food affects blood sugar.) Unlike the keto diet, you’re allowed more carbs on a continuous basis.
Because the diet does not contain carbs, it may not be suitable for someone with insulin resistance or diabetes – and because it is high in protein, you may want to avoid it if you have kidney disease, according to the Mayo Clinic.
“This is a healthy way of eating that I recommend to many clients, and I continue to model it in my life,” says Elizabeth Shaw, RDN, who is in private practice in San Diego and is the author of the Fertility Foods Cookbook. “Because the foundation of the diet is designed to help people with high blood pressure, low-sodium foods are recommended. But consider that most Americans exceed their sodium levels every day, it is not surprising that doctors recommend eating this food for the treatment of many diseases, such as heart disease and obesity.”
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The DASH diet, or Dietary Approaches to Avoid Diabetes, mainly focuses on reducing sodium intake and increasing consumption of fruits and vegetables, according to the Mayo Clinic.
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Those following the DASH diet saw improvements in blood pressure compared to a control group that did not follow the DASH diet.
The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, is a combination of the DASH diet and the Mediterranean diet. It features foods meant to slow or slow the progression of Alzheimer’s disease, the most common form of dementia and an incurable neurodegenerative disease that more than 6.5 million Americans live with, according to the Alzheimer’s Association. Some studies back up this theory, including a previous study that found a link between following the MIND diet and reducing the risk of disease.
About vegetables, berries,
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