How I Discovered The Best Diet Program and The 10 Important Things I Learned About Dieting Along The Way.
I have been on one diet or another, for most of the 36 years I have been in this world. At this current juncture, I am once again in need of shedding quite a few pounds. I want to feel good about myself when I look in the mirror again.
Oh how hard it can be, when you see your reflection staring back at you and you hate what you see. Oh how depressing it is, when you can not find anything in your closet to wear anymore, because everything is too tight.
Do You Feel Me?
Those feelings, festering deep down inside, motivated me to go online in hope of finding the best diet program to help me. While I was searching, I learned a lot of things. I discovered reasons why a lot of the diets I have tried in the past did not work. A lot of them just set you up for eventual failure. Some of them are even dangerous for your health.
My search to find The Best Diet Program, resulted in dispelling a lot of the diet myths out there and it has compelled me to write this lens, My Search For The Best Diet Program. I also learned 10 important things you need to know about a few of the available diets out there and some of the misconceptions related to dieting.
Yes, I did discover what I feel to be The Best Diet Program, a sure fire way of losing weight and keeping it under control for good. I felt like I should share my journey and discovery, while investigating many diet plans to lose weight with others, who also fight an ongoing battle with their weight. You can end the madness. Stop the confusion. You can feel good about what you see reflecting back at you, when you look in the mirror.
#1 Diet Plans To Lose Weight That Include Fasting or Crash Diets Are Unhealthy
Crash Diets Can Cause Gallstones
Crash diets do not work and they are not the best way to lose weight and keep it off. Crash dieting or fasting not only removes fat, but also lean muscle and tissue. The loss of lean muscle causes a fall in your basal metabolic rate – the amount of calories your body needs on a daily basis.
So the end result is decreased metabolism and muscle mass. Your body will need fewer calories than it did previously, making weight gain more likely, once you stop dieting. Diets that strictly limit calories and food choices are hard to follow and most people get tired of them quickly.
Crash diets are unhealthy, because they do not provide all the nutrients your body needs. A rapid rate of weight loss over a period of time could increase your risk for gallstones. Say you know you have a gallbladder, but don’t know where it really is and do you wonder, how the heck rocks could get in it? Click and Find Out
Gallstones can lead to a potentially dangerous condition. Severe damage or infection can occur in the gallbladder, liver or pancreas. Left untreated, the condition can be fatal. Warning signs of a serious problem are fever, jaundice (yellowing of the skin), and persistent pain.
Diet plans to lose weight that can lead to gallstones, are surely not the best diet program.
More Reasons Why Crash Diets Are Not The Best Diet Program
Crash Diets Can Cause Abnormal Heart Rhythms
Very strict crash diets that consist of 800 or less calories per day can have fatal results. These types of diets could lead to arrhythmias (abnormal heart rhythms). This can cause the heart to pump less effectively. The heart beat may be too slow, too rapid, too irregular, or too early.
An arrhythmia can be silent and not cause any symptoms. When symptoms occur they may include:
- Palpitations – feeling of skipped heartbeats or fluttering
- Running in your chest
- Dizziness or feeling light headed
- Shortness of breath
- Chest Discomfort
- Weakness or/and fatigue (feeling very tired)
Treatment depends on the type and seriousness of the arrhythmia. Some people will require no treatment. For others, treatments can include medication, making lifestyle changes and undergoing surgical procedures.
So, once again we see, that crash diets are definitely not the best diet program to choose, due to the increased risk of gallstones and heart problems.
#2 Diet Plans To Lose Weight By Eating So Called “Fat Burning Foods” Don’t Work
Not The Best Diet Program Because—> NO FOODS BURN FAT
There are that can burn fat! I am sure you have heard of diet plans to lose weight that consist of eating certain foods like grapefruit, celery, or cabbage soup, because they supposedly can burn fat and make you lose weight. That has absolutely no research to back it up. The only thing proven to burn fat, is a sensible diet and exercise.
The grapefruit diet requires you to eat a half of a grapefruit before every meal to reap the benefits of the fruits supposed fat burning enzymes. Calories can be limited to fewer than 800 a day (gallbladder and arrhythmia problems again) or some versions allow you to eat until you are full.
This diet can be dangerous due to very low calories, deficits in protein, fiber, and several important vitamins and minerals. The same thing goes for the cabbage soup diet. You will be left feeling lightheaded and weak. So nip that one in the bud and do not be fooled by false claims of so called “Fat Burning Foods.”
This is definitely not a diet plan to lose weight you should choose, nor could it be considered the best diet program.
United States Department of Agriculture
The Best Diet Program Should Follow The Food Guide Pyramid Recommendations
Did you know the USDA recommends for a balanced diet you should follow the Food Guide Pyramid recommendations? To obtain the nutrients and other substances needed for good health, vary the foods you eat when you choose a diet plan to lose weight.
Foods contain combinations of nutrients and other helpful substances. No single food can supply all nutrients in the amounts your body needs. For example, oranges provide vitamin C, but no vitamin B12. Cheese provides vitamin B12, but no vitamin C.
To make sure you eat all of the nutrients and other substances needed for good health, choose the recommended number of daily servings for each of the five different food groups displayed in the Food Guide Pyramid. A diet plan to lose weight, that consists of leaving out any of the food groups that is recommended on the Food Guide Pyramid, are not good choices when you are looking for the best diet program.
#3 You Have To Monitor Your Calorie Intake As Part of Your Diet Plan To Lose Weight
The More You Eat -The More You Have To Exercise
If you want to lose weight, then you are going to have to monitor how many calories you are eating a day. No way around it! The equation to balance your weight is simple: If you eat more calories than you burn, then you gain weight….period!
People tend to overestimate their physical activity and underestimate their caloric intake. That is why a log should be kept daily, to keep up with the amount of calories eaten and the amount of physical activity you have performed, while you are on a diet.
Remember that a calorie is a calorie whether it’s fat, sugar, or protein. Some foods contain more calories per ounce. Carbohydrates and protein have the same calories per ounce. Fat has twice as many, so they add up twice as fast.
- 1 lb of Body Weight = 3500 calories
- 1 gm of Carbohydrates = 4 calories
- 1 gm of Protein = 4 calories
- 1 gm of Fat = 9 calories
Remember that calories in should be equal to calories out. Calories you eat are either converted to physical energy or stored within the body as fat.
In order to lose weight effectively, you must monitor your caloric intake and begin an exercise routine.
An effective diet plan to lose weight requires, that to achieve your goal with results that will last for the long term and to even be in the running for the best diet program, you must be consistent with these two things.
#4 The Best Diet Program To Lose Weight Can Include Many Processed Foods
Processed vs Fresh
Many processed foods are just as nutritious, sometimes even more so, than fresh foods. Frozen fruits and vegetables can be a great option (just remember to watch for those with added salt, sugar, and sauce).
Frozen fruits and vegetables can actually have more nutrients than the fresh varieties, because they are usually processed immediately after harvest when their nutrient levels are the highest and then they are flash-frozen, so the nutrient levels are locked in. Fresh fruits and vegetables are typically harvested before they ripen and they can have variable levels of nutrients, that degrade while they sit on the produce counter and in your refrigerator.
Some processed foods, such as breads and breakfast cereals, have vitamins and minerals added for extra nutrition. Processing can make some nutrients more available. For example, removing phytic acid from grain foods by removing the bran helps to improve the absorption of iron from a food. Processed tomatoes, in paste and sauce form, increase the amount of an antioxidant called lycopene that is available to the body.
So stock up on those healthy processed foods to use as part of your diet plans to lose weight and not only will you be getting an equal or even better nutrient value, but you will not have to worry about them quickly rotting in your fridge, unlike the fresh varieties. There are a whole new range of foods now with added health and nutritional benefits. Just remember to read your package labels.
Processed foods would definitely be considered as part of the Best Diet Program and would make a great addition to your diet plans to lose weight.
#5 Diet Plans To Lose Weight That Include No-Fat Are Not The Best Diet Program
Your Body Needs Fat To Work Effectively
No-fat diets, contrary to what you have heard, are not good for you. A third of your caloric intake should be coming from fat and fat should definitely be included in your diet plans to lose weight. The body needs fat for energy, tissue repair and to transport vitamins A,D,E and K around the body. Fats also aid in nerve transmission and they help to maintain cell membrane integrity.
Women need 70grams of fat per day and men need 95grams. Remember to cut down on saturated and trans fats. Choose unsaturated fats, found in things like olive oil and avocados. Other good fats are monounsaturated and polyunsaturated fats, found in foods like nuts, sunflower and pumpkin seeds, and fish. Corn, sunflower, and canola oils are better choices when frying.
Some fats help promote good health, while excessive amounts of others, increase the risk for weight gain, heart disease and certain types of cancer. Always remember to read your labels and know what your are putting in your body, as part of your diet plans to lose weight. A diet that removes all fat, would not be part of the best diet program.
#6 A Slow Metabolism Does Not Prevent Weight Loss
The Heavier You Are – The More Calories Your Body Uses To Function
A slow metabolism does not prevent weight loss. It’s rare that someone has a slow metabolism. There has never been any solid research that people with a “slow metabolism” gain any weight faster than others.
Heavy people tend to have a higher metabolic rate compared to those who are lean. Your basal metabolism, is the calories you burn to keep your body going; therefore, if you body is bigger it would take a greater basal metabolism. In other words, as people gain weight their metabolism speeds up.
Your metabolism has been shown to slow by 1 to 2 percent for every decade after age 30, which can be combated with increased physical activity. So it boils down to being sedentary and an intake of more calories than you expend, as being the crucial factor for weight gain. Diet plans to lose weight must take these two things into consideration, to be considered the Best Diet Program.
#7 Starches Are Good For You and Should Be A Part Of The Best Diet Program
Foods High In Starch Are Filling
Starches are good for you. Many foods high in starch are low in fat and calories. It is what you put on them, that makes them fattening. They become high calorie when you add things like butter, sour cream, or mayonnaise. Foods high in starch include bread, rice, pasta, cereal, beans, fruits, and some vegetables.
The Dietary Guidelines for Americans, recommends that you have 6 to 11 servings of bread, cereal, rice, and pasta each day, depending on your calorie needs, even when you are trying to lose weight?
Foods high in starch are an important source of energy for your body. Some starchy foods are high in dietary fiber like beans, peas, and vegetables. Foods high in starch are filling too, which also makes them a good choice for weight control.
So your diet plans too lose weight, should include potatoes, pastas, and breads. Just leave those fattening toppings off. Try some salsa on that potato instead. There are many flavorful herbs and spices that can give your foods that extra kick and make them more palatable. The best diet program would include these starchy and filling food options.
#8 It Does Not Matter What Time Of Day You Eat
Food Eaten Late At Night Does Not Automatically Turn Into Fat
It does not matter what time of day you eat! If you eat late at night, the food does not turn straight into fat. It is not when you eat that is important, but the total amount you consume in a 24-hour period, is what matters, when diet plans to lose weight are considered.
A study done at the Dunn Human Nutrition Unit in Cambridge, revealed that a large meal eaten late at night did not make the body store more fat. If your overall calories are appropriate for weight loss, you can certainly eat something after dinner.
Late night calories will ultimately get used the next day. They will even get used while you sleep. A 160-pound person who sleeps eight hours will lose roughly 549 calories in the process.
If you consume more calories than you expend with physical activity during a 24-hour period, then logically it will be stored as fat. That is not dependent on the time of day you eat it, but on the fact that the body has nothing to do with those calories, except store them as fat.
So it is not about when you eat. It is about the foods you choose and how much you eat for any given day. The amount of calories you intake compared to the amount you use for physical activity, is a crucial factor in whether the food you eat gets stored as fat, or used for energy and maintenance by your body. It once again comes down to these two things playing the biggest roles in a successful diet plan to lose weight and they should be considered as important parts in the best diet program.
#9 Dairy Products Should Be A Part Of The Best Diet Program
Dairy Products Have Many Nutrients Your Body Needs
Dairy products are not unhealthy and they should not be avoided. This is definitely a time where you should use the low-fat or non-fat options though. Using a lower fat option, in this case, will not deprive you of the nutrients supplied by the whole- milk products that are offered.
Dairy Products have many of the nutrients your body needs. They offer protein to build muscles and help organs to repair themselves and work properly, and calcium to strengthen bones. Most milks and some yogurts are fortified with vitamin D, which helps your body to use calcium.
The Dietary Guidelines for Americans, per the National Dairy Council, recommends that people have 3 to 4 servings of dairy products a day, even when trying to lose weight. A serving is equal to 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese or 2 ounces of processed cheese.
Make sure that you not leave dairy products out of your diet, because they would definitely be part of the best diet program. Be sure you get your recommended amount each day. Your body needs the nutrients provided by dairy products, to function properly. It is true after all, that milk does do a body good.
A Little Story I Feel I Need To Share With You About How My Diet Plan To Lose Weight Went Awry
How I Learned A High Protein Diet Is Bad For You and Not The Best Diet Program
Before I move on to the 10th thing you need to know about dieting, I want to tell you a little story. A story about how I learned, that a high protein/low-carb diet is not good for your body and it is NOT the best diet program. A story about how it can affect you in a way you would never imagine.
I had been on a famous, very well known, high-protein low-carb diet. I will not mention the name of it, but I am sure you know the one I am referring to. Well, last year I was at work and I started to have severe pain in my abdomen. It had been causing me tolerable pain on and off for a while, but I ignored it. Me being a nurse and all, I should have known better, but we will not go into that. The pain I was experiencing at that time, was intolerable. I could not even stand up straight. I immediately went to the emergency room.
To make a long story short, I spent 5 days in the hospital on IV antibiotics and nutrition. I could not eat for the 5 days I was there, so my intestines could rest. What was wrong with me. I had diverticulitis. Now, since I was a nurse, that worked in a nursing home, I was familiar with diverticulitis and I knew this was, for the most part, something that usually only affected elderly people.
After a regimen of taking antibiotics for an extended period, once I got out of the hospital, I had to schedule a day to have surgery. It was necessary to have part of my colon removed, the damaged part that is, because it had been perforated and was infected. Fortunately, you have some colon to spare, and the damage was at the lower part of my colon. Had it been higher up, I could have ended up with a colostomy bag at the age of 35.
Through talking with my doctor and researching on the internet, I learned that the high protein diet that I had been on, for approximately a year, had predisposed me to getting diverticulitis. I was out of work for 8 weeks all together. I have told everyone I have come across who talks of dieting, or whom I think might decide to go on a diet, to not choose that diet or ones resembling it and why, if they did not already know about my experience.
It was a hard lesson I learned. It cost me a good bit of pain and money to learn it. I tell you this now, so you will not have to go through what I did. I hope that you will pass that message on to dieters you know and encourage them to exclude this high-protein approach from their choices, when they are trying to pick the best diet program for them.
With that being said, I will move on…
# 10 High Protein Diets Are NOT The Best Diet Program To Choose
Carbohydrates Do Not Make You Fat – Excess Calories Make You Fat
Carbohydrates do not make you fat and should be included in your diet plan to lose weight. Calories, that exceed what your body uses, makes you fat. Excessive carbohydrates can cause an increase in your total caloric intake leading to obesity. That can be said for overindulging in any type of food, for an extended amount of time.
Carbohydrates are one of the main dietary components and the best diet program would have these included in it. This category of foods includes sugars, starches, and fiber. Their primary function is to provide energy for the body, especially the brain and the nervous system. Refined sugars are what is bad for you and causes you to gain weight such as: candy, table sugar, syrups (excluding natural syrups such as maple), and regular (non-diet) carbonated beverages.
For most people, between 40% and 60% of total calories should come from complex carbohydrates (starches)
and naturally occurring sugars. Complex carbs provide calories, vitamins, minerals, and fiber.
There are many dangers related to high protein diets. High protein diets cause you body to go into ketosis. The famous low-carb diet book claims ketosis is good for you. This is definitely misleading you. Ketosis is a sign that the blood is becoming too acidic. To combat this, the body takes calcium from the bones, which raises the risk of osteoporosis. In fact the Nurse’s Health Study showed that women on higher- protein diets have a higher risk of fractures.
Ketosis can also damage the kidneys (20 million Americans are at risk for reduced kidney function but don’t know it) , cause bad breath, trigger irregular heart rhythms and lead to sudden death. They can also cause high cholesterol, cancer, gout, kidney stones, nausea, and ketones can cause organs to fail.
The are many risks involved with a high protein diet. Some are minor, but some are major risks not to be taken lightly. It is just not worth it. This diet is hard to follow. You are very limited in what you can eat. You miss out on very important minerals and nutrients provided by other food categories, that help your body function optimally.
There are way too many reasons of why a high-protein diet is not the best diet program to choose, when you are considering diet plans to lose weight. I did not list all of them, because my lens has turned out way longer than I had anticipated. I am gonna let it go at that and step off of my soap box :o)
The End Of My post: My Search For The Best Diet Program
What I Have Learned and I Hope Helped You
What I have learned through my research looking for the best diet program and what I hope you got out of reading it, is that there are no quick-fix diet plans that work for the long term. No fad diet, crash diet, non – fat diet, high – protein diet will offer a permanent solution for weight loss.
The answer has been right up under our noses all along. I have come to the conclusion, that in our failed diet plans to lose weight, we knew all along how to fix it. Eat only the amount of calories your body uses. If you eat more, then exercise more. The Best Diet Program consists of a life-style change and to maintain your weight, you have to institute that knowledge and apply it for a lifetime.
Denying yourself of certain foods, only deprives your body of the nutrition that it needs to function properly, unless it is refined sugars you are avoiding. Refined sugars are the enemy. Continual overindulging will make you fat… period.
There is nothing wrong with treating yourself on occasion, just remember to exercise to compensate for the excess.
It is simple really, you must take into consideration everything you put into your mouth and ensure, that the excess not used by your body to function, is used up with exercise. The best way to keep up with this on a daily basis, is to keep a journal of the calories you intake each day and the amount of exercise you performed, while you diet. That will help you to keep on track. I truly believe that is the answer and is THE BEST DIET PROGRAM.
Thank you so much for taking the time to read my post, My Search For The Best Diet Program. I hope you are more informed after reading it, as I was while researching it and you will not fall prey to the next quick – fix diet plan to lose weight that comes along. Remember to love and appreciate yourself no matter what size you are, because it truly is the beauty within, that matters the most.