Which Diets Work Best?
Originally published May 26, 2006
Every day you can pick up a magazine, turn on the TV or overhear a conversation about the latest and greatest new diet. With so many to pick from, which one works best?
Any diet will work for a period of time if you follow it strictly. Most people cheat intentionally by not following the diet's guidelines or they unintentionally by falsely estimating how well they are following them. Studies show that most people overestimate how many fruits and vegetables they eat and under estimate their intake of refined carbohydrates and fats. If you plan on going on a “diet”, follow it strictly and record what you eat.
No “diet” will work forever. The reason diets work initially is because they makes you eat very differently and in most cases better than before. Most nutritionally sound diets have the same things in common: more water, whole foods, fruits and vegetables, less refined foods and unhealthy fats and portion control. Plus, almost all diet plans call for exercise.
The secret is to continually trick your body. Once your body gets used to the same food combinations, and timing, it will adapt and become less efficient. The leaner you get, the more your body will fight you to stay fat. This is a survival mechanism. Body fat is your reserve in case of drought, famine or illness. This is why body fat guidelines have been established. It is healthy to carry some body fat. What is unhealthy is being overfat. Dieting provides us with a system to ensure that our energy expenditure (activity) is more than our energy input (food).
There is no perfect diet. If you think you are overfat and have a goal to lose the excess, find a eating plan that is safe and healthy (consult with a registered dietitian to learn about a “healthy” diet) and that you can live with for about three months. Then, gauge your progress and reevaluate your plan. Make some changes to your food choices and add exercise to your plan if you haven't yet. If you are exercising, the same rules apply. Your program has to be sound, geared at your goals, enjoyable and changed routinely to keep your body wondering what you may have in store for it next.
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