Diet is often defined as changing eating patterns over a period of time to achieve a goal. Diets are often aimed at losing weight, but sometimes also for gaining weight, improving health conditions, or for medical purposes. Whatever your motivation for dieting, this article will provide helpful advice to make your dieting easy, safe, and successful.
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Method 1 of 5: Planning Stage
Step 1. Ask yourself why you are dieting
Being honest about the reasons and goals of dieting can help you choose a healthy diet and the results are worth what you want.
- Treat diabetes. If you have diabetes, changing your diet is a must. Reducing or eliminating sugar from your diet is the key to coexisting with this disease.
- Reduce the risk of heart disease. Eating foods that can lower cholesterol levels and eliminate belly fat can reduce the risk of heart disease.
- Reduce the rate of postpartum obesity. It's normal to gain weight during pregnancy, but make sure you know that it's natural for your baby to get bigger, but your body returns to its original weight.
- Get ready to wear the swimsuit again. Many people are dieting when summer comes and the idea of wearing a bathing suit is terrifying. Sometimes a small change in your diet can make a big difference between being ready or afraid to wear a bathing suit.
Step 2. Increase body weight
You may be interested in building muscle and gaining weight in a healthy way. Protein is essential for building muscle mass so your diet should maximize your daily recommended protein intake.
Step 3. Make sure you are dieting safely
Before you adopt a new diet, you should consult with your doctor to make sure the diet you are going to do is not harmful.
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Tell your doctor about your diet plan. A calorie intake of less than 1,200 per day can be dangerous. Michelle May, a registered dietitian, says, "Fast weight loss due to calorie restriction causes the body to lose water, fat and muscle resulting in a decrease in metabolism so the body needs fewer calories to survive." It also causes a shift in body fat percentage which increases the risk of metabolic syndrome and type 2 diabetes.
Determine your type of diet. There are people who use calories as a measure of food intake, while others use a measure based on grams (protein, fiber, etc.), and still others make a list of foods to consume more and foods to reduce
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Discuss any medications you are taking with your doctor. It is important that your diet plan aligns with any nutritional guidelines that may be related to the medications you are taking.
For example, if you are taking an angiotensin converting enzyme inhibitor to lower blood pressure, you should watch your intake of bananas, oranges, and leafy green vegetables. If you are taking antibiotics to treat a bacterial infection, you should avoid consuming dairy and dairy products
Step 4. Analyze your current eating habits
Before changing it, you must first know what you are doing right now. Learn when, where, and what you eat to form the basis of your current diet.
- Make a food log. Place a notebook in the kitchen or at your bedside and record the foods you eat (mains, snacks, tastings from a friend's plate¬-everything you eat), when you eat them and where you eat them (kitchen, couch, bed).
- Take notes online. Some sites provide online facilities to record diet. If you use your smartphone frequently, this will make it much easier for you to take notes.
Step 5. Identify the problem zone
We all have different eating patterns and the “triggers” that make us overeat. Being aware of your weaknesses is the first step to overcoming them as part of your new diet.
- Stress. One of the main causes of overeating is stress. When we feel depressed or anxious, it is not uncommon for us to turn to food as an outlet. If this is the case, understand the technicalities of stress management or stock up on healthy food supplies as your weapon against this problem.
- Fatigue. When we are tired, it is easy for us to make the wrong decisions about food. If you notice that you eat a lot when you're tired, consider taking more breaks and shopping at a convenience store when you're more relaxed and focused.
- Lonely or bored. No friends? Don't know what to do? If you notice you turn to food when you're alone, consider adding to your diet a new activity or hobby that requires you to get out of the house, which keeps you busy and prevents overeating.
- Crazy hunger. If you delay eating because you are busy, be aware that as soon as you are confronted with food you may feel very hungry and eat all the food. If this is the case, consider making a break for snacks in your diet plan.
Method 2 of 5: Supportive Foods
Step 1. Eat more fruits and vegetables
Fruits and vegetables are very important in a healthy diet. Both contain many vitamins, minerals and antioxidants that maintain body functions and protect it from harmful free radicals. The food pyramid suggests consuming 2.5 to 3 cups of vegetables and 1.5 to 2 cups of fruit per day for adults.
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Eat red fruits and vegetables. Red fruits and vegetables contain many useful and healthy antioxidants. Antioxidants absorb free radicals and fight heart disease, reducing the risk of cancer, stroke and macular aging.
For example, tomatoes are rich in potassium and vitamin C, which are good for the heart. Tomatoes also protect the body from prostate and breast cancer. Red peppers contain lots of vitamin A which is good for skin, bones, and teeth, and the vitamin C content is almost equivalent to oranges
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Eat green vegetables. Leafy greens contain calcium and iron as well as soluble fiber which helps stabilize blood sugar, lowers LDL (bad cholesterol) levels and keeps you feeling full longer, reducing your appetite.
For example, kale is a miracle vegetable with so many benefits--rich in fiber, iron, vitamins A, C, K and antioxidants, relieves inflammation and lowers cholesterol. Broccoli is also rich in fiber, protein, vitamins A, C, and K, repairing vision and skin health also helps detoxify the body
Step 2. Eat more lean protein
Your body needs protein to build muscle, immune system and maintain metabolism. To reap these benefits without the negative effects commonly associated with protein sources, choose foods that are high in protein but low in fat.
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Avoid fat. Choose lean milk over whole milk, lean ground beef or ground turkey over fatty ground beef. Watch out for hidden, or less obvious, fats in your protein of choice.
Avoid products made from whole milk, offal such as liver, fatty meats, spare ribs, fatty cold meats, hot dogs and sausages, smoked meats, fried meats, and red eggs
- Eat fish. Some types of fish are rich in omega 3 fatty acids that can lower blood fats known as triglycerides. High levels of omega 3 fatty acids can be found in cold water fish such as salmon, mackerel, and herring.
- Eat nuts. Grains and nuts; the legume group, generally is a source of protein, cholesterol free and low in fat than meat. Try soy or bean burgers instead of ham burgers or add tofu in stir-fried vegetables or salads.
Step 3. Eat whole grain foods
Whole grains are whole seeds that are made up of three parts: the seed, the epidermis, and the endosperm. So whole grain foods consist of these three components. Unfortunately, when processed, the epidermis and seeds are wasted, so about 25% of the protein and at least 17 nutrients are lost. To get all the benefits, buy foods labeled as whole grains.
- Get the benefits. Research notes the multiple benefits of following a whole-grain diet. This diet can reduce the risk of stroke, heart disease, type 2 diabetes, inflammation, colon cancer, gum disease and asthma, facilitate weight management, maintain the smoothness of major blood vessels and blood pressure. Include 48 grams of whole grains in your diet every day.
- Research your supermarket. About 15%-20% of food in supermarkets is whole grain foods. Look for packaging with a "whole grain" label or look for products with a "Whole Grain" stamp from a competent party.
- Research other food products. It's not just wheat, flour, and bread made from whole grain ingredients; Pasta, cereals, pastries, tortilla chips, pancakes and other grain-based foods can be labeled “whole grain”, so read the packaging carefully.
Step 4. Include good fats
Not all fats are bad; in fact some fats should be included in your healthy eating plan. Monounsaturated fat (MUFA) is a type of healthy fat as well as polyunsaturated fat, both of which are beneficial in lowering LDL (bad cholesterol) and raising or maintaining HDL (good cholesterol) levels, maintaining insulin levels stability and regulating blood sugar levels.
Foods with high levels of monounsaturated fat are avocados, canola oil, nuts (almonds, cashews, pecans, and macadamia and peanut butter), olive oil, olives, and peanut oil
Step 5. Avoid trans fats
Trans fats are hydrogen-condensed oils so you can see the “hydrogenated” mark on the package label. This oil increases levels of bad cholesterol and lowers good cholesterol, increases weight gain, increases the risk of heart disease, cancer, stroke and infertility.
- Among them, the ones that contain the most trans fats are fried foods and packaged foods (especially baked goods).
- Beware of trans fat-free labels. The US Food and Drug Administration allows foods with up to half a gram of trans fat per serving to be labeled “trans fat free”. If you eat such foods, you will accumulate half a gram of trans fat.
- Trans fats are not good for you. The New York City government has issued a ban on the use of trans fats in restaurants.
Method 3 of 5: Foods to Avoid
Step 1. Avoid processed foods
Processed and fast food contain many substances that you should avoid; sodium, saturated fat and sugar. This doesn't mean that the occasional fast food burger or frozen meal will kill you, but you should limit these types of food.
The most recent Dietary Guidelines for Americans suggest no more than 10% of calories come from saturated fat. If you're on a 1,500-calorie-a-day diet, that means you can only consume 15 grams of saturated fat per day; Fast food burgers can contain 12-16 grams of saturated fat
Step 2. Avoid sugary drinks
Sugary drinks, especially soft drinks, are commonly associated with weight gain and obesity. Calories flowing through a straw are still calories contributing to the weight gain, so reduce or eliminate these types of drinks from your diet.
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The best thirst quenching drink is water. Even drinking lots of water can make you feel full and can reduce your intake at meal times.
Make your drinking water taste more delicious by adding slices of orange, cucumber, mint or other herbs
- Juices sound healthy especially if they are made from 100% real fruit, but they are high in sugar. Drink moderate amounts of juice or add water to get nutritional content with few calories.
- In a study, Harvard University researchers stated that sugary drinks are associated with 180,000 deaths per year worldwide, 25,000 of which occur in the US.
- Another 2013 study by a scientist from Imperial College London said there was a 22% increased risk of type 2 diabetes for every 355 milliliters of sugar consumed per day.
Step 3. Avoid certain ingredients as needed
You may have special conditions that require you to avoid certain ingredients so read labels carefully and stock up on foods that suit your dietary needs.
- Celiac disease. This disease is related to digestive disorders because it cannot absorb gluten, which is a protein found in wheat, rye, and barley. Thanks to growing sympathy for those with gluten intolerance, gluten-free products are becoming easier to find not only in specialty stores but also in local stores.
- High blood pressure. Dangerous conditions and triggers for heart disease and stroke, high blood pressure can be controlled with a diet rich in fruits, vegetables, and lean meats. the DASH diet; The Dietary Approaches to Stop Hypertension has been shown to lower blood pressure, is recommended by several health institutions including the National Institutes of Health and has been named the best diet in the U. S. News and World Report's Best Diets 2012.
- Food allergies. If you suspect a food allergy, ask your doctor to test it. There are eight types of food that trigger 90% of food allergies: peanuts, tree nuts, milk, eggs, wheat, soy, fish, and shellfish. If you are allergic to these types of foods, read the packaging labels carefully to avoid choosing the wrong food that can trigger an allergic reaction.
Method 4 of 5: Keeping Commitments
Step 1. Be relaxed while on a diet
It may be tempting to cut calories drastically and impose unrealistic expectations of losing weight as soon as possible, but know that slow (but regular) efforts are more effective and easier to maintain.
- Change only one meal per day. Instead of changing all of your food at each meal, try eating one type of healthy food or eating smaller portions a day. You won't be bothered by this gradual change that gives you the opportunity to adapt to a new diet.
- Eliminate or replace one snack per day. If you usually eat cake every 3 PM during your break, replace it with fruit or eliminate sugary foods altogether. You can also replace a large glass of mocha with a cup of green tea with lemon.
Step 2. Pamper yourself once in a while
Rewarding yourself can keep your enthusiasm for the diet high and prevent you from breaking up midway.
- Schedule a “free” day. Make one free day each week when you forget about your diet and eat whatever you want. This will energize you and keep you from feeling depressed.
- Do not rashly brand a type of food as "forbidden". Our nature makes us want something forbidden even more. Avoid saying "never" eat certain foods in your diet. There may be exceptions to reduce the allure of delicious food.
Step 3. Monitor your progress
To monitor your success in losing weight, create a system that will allow you to see progress.
- The food logs you created earlier to monitor your diet can be used to monitor your new eating patterns. Compare your notes each week to see progress, challenges and successes.
- Use online programs. Enter all data regarding your new plan (initial weight, desired weight, daily menu) into the online program so that it is easy to monitor. Some programs provide healthy food recipes and community forums so you can share them with others who share the same goal.
- Weigh every week. Not only is your food record important, the number on the scale is just as important. Set a specific time each week to weigh yourself and record the results.
Step 4. Be responsible
You don't have to punish yourself for failing to diet sometimes, but that doesn't mean you don't care. You have set a goal and it is now up to you to keep working towards it.
- Tell a friend (or a lot of people) that you're on a diet. Making a public statement can boost your success because you have to keep your promise in front of a crowd. It also allows you to have support from family and friends in achieving your goals.
- Join the community. You can join an official group like Weight Watchers or form your own group. Place an ad on Craigslist to find friends who are looking to lose weight or join a healthy food group gathering.
Step 5. Think positively
Dieting may be difficult and making changes is no easy feat but staying optimistic can help you through the tough times you may encounter in your quest for better health and body.
- Put inspirational words on your fridge door. Getting encouragement with easy-to-see words of wisdom can help you get through a tough dieting time.
- Do activities that make you comfortable. Go for a pedicure, get a haircut, buy a new perfume. Little things that make you feel special and pampered can relieve the stress that sometimes comes with dieting.
Method 5 of 5: Ending the Diet
Step 1. Stop when the goal is reached
There are diets that are carried out for life and some are short-term just to lose weight. Generally a good diet done in the short term, but less healthy if done continuously.
Be wary of "yo-yo" diets. A "yo-yo" diet, also known as a weight circle, is a weight loss when dieting but gains again when the diet is over and the diet is started again. Repeating a “yo-yo” diet can trigger mental stress, discontent with life and overeating. Over the long term this can damage the cells that line blood vessels and increase the risk of heart disease
Step 2. End your diet
It's a relief when the diet is over but if you go straight back to your old diet, you can gain weight easily even though you've been trying to lose it. It's a good idea to make a plan to keep your new weight in check.
