DID YOU KNOW?
- At any given time over 160 million Americans are on a diet- either self-prescribed or under medical supervision.
- Americans spend close to 70 billion dollars (about $220 per person in the US) every year on weight loss supplements and diets.
What is a healthy diet?
Once you have decided to lose weight, you have many questions and thoughts in your mind. Talk to us and find a plan designed specifically for your body.
Most people have the wrong approach to dieting. They go on a fasting spree for a while, until the weight is lost and then go back to their old eating habits. But it is quite a different story when it comes to achieving long-term weight loss. Simply changing your food choices—not for a few weeks, but forever—will help you achieve weight loss.
Here are the key ingredients to a balanced, healthy diet:
- Natural, unprocessed foods (not pre-packaged meals and snacks).
- It includes fresh fruits and vegetables and salads.
- It contains plenty of protein.
- It is low in sugar and salt.
- It incorporates “healthy fats” like fish and olive oil.
- Healthy snacks like nuts (almonds, sunflower seeds, pumpkin seeds, walnuts, pistachios, etc.), Greek yogurt, or fruits like a banana.
What are the several types of diets?
Nutritionists have recommended a variety of diets from time to time. Though they might have different names, they have a few things in common—they favor natural foods and are plant-based diets, consisting of healthy fats, no processed sugars, and low sodium.
- The Ketogenic or Keto diet– This method requires shifting the main source of calories over to fatty foods—between 75% and 90% of what you eat, with only 10-20% of your calories from protein and 5% from carbohydrates. The theory is that by restricting carbohydrates and eating fats, you enter a metabolic state in which your body begins relying on fat for energy, burning away your fat stores instead of sugar for fuel.
- The Mediterranean diet– It gets its name from the cultures located around the Mediterranean Sea. It emphasizes Olive oil as its primary cooking fat and minimally processed fruits, vegetables, legumes, nuts, and whole grains. It contains tiny amounts of yogurt, cheese, poultry, and fish. Red meat and foods with added sugars are generally avoided altogether or eaten very less. Besides being an effective weight-loss method, it is linked to a longer life, a lower risk of heart disease, diabetes, and some forms of cancer.
- The Nordic Diet- It has recently emerged as both a weight-loss and health-maintenance diet. Based on Scandinavian eating patterns, the Nordic diet is heavy on fish, apples, pears, whole grains such as oats, and cold-climate vegetables including cabbage, carrots, and cauliflower. Studies have supported its effectiveness in preventing stroke.
- The DASH diet (Dietary Approaches to Stop Hypertension)– It was designed specifically as a heart-healthy regimen. The combination of food types contained in the diet is low cholesterol and saturated fats, lots of magnesium, calcium, fiber, and potassium, and little or no red meat and sugar. It is remarkably like the Mediterranean diet—whole grains, vegetables, fruits, fish, poultry, nuts, and olive oil are the star ingredients.
- The MIND diet (Mediterranean-DASH diet Intervention for Neurodegenerative Delay)-Was designed by doctors to take elements from the Mediterranean and DASH diets to provide benefits to brain health and prevent dementia and cognitive decline. It puts a stronger emphasis on leafy green vegetables and berries, and less emphasis on fruit and dairy.
Before you begin your weight-loss journey, make a list of healthy foods you enjoy so that you have choices for your meals and snacks. Remember that the best diet for you is the one you’ll stick to.
Make your appointment today with a Doral dietitian nutritionist to learn how you can change your diet and lifestyle, from the best dietitian nutritionists in Brooklyn, N.Y.