Low-fat, Keto, gluten-free…. There are so many diets out there that will confuse you and make you wonder if they work and whether they will help you lose weight.
“Is there a magic bullet to losing weight? Probably not,” said Eric Rimm, associate professor in the departments of epidemiology and nutrition at HSPH and director of the Program in Cardiovascular Epidemiology.
Rimm gave an overview of what’s known scientifically about some of the more popular diets. Regarding the low-fat diet craze of recent years, he said, “A low-fat diet is not a viable weight loss option for most people.” Recent studies tracking progress on a range of weight loss plans found low-fat diets generally don’t work and can sometimes be harmful because people need some healthy fats in their diets.
Although according to studies people that followed some of these popular diets have seen some changes and moderate health improvements when they were followed up a year later, they regained the weight. Sticking with the same meal plan for a short period of time is possible but when you extend this period it becomes harder to stay motivated and not to go back to your old habits.
I have gathered 5 tips on how to maintain a healthy weight that doesn't oscillate year after year.
1. Eat a "rainbow of foods". These are the functional foods or "superfoods" I was talking about in my previous blog, that may provide a health benefit beyond basic nutrition. Include a variety of fruits, vegetable and whole-grains.
2. Try to eliminate or reduce to a minimum. processed foods such as ready meals and takeaways.
3. Include healthy fats such as olive oil, avocado and fish. These are your mono and polyunsaturated fats. You want to stay away from saturated fats such as fatty cuts of meat, cakes, biscuits and butter.
4. Although there are some studies that have shown moderate alcohol consumption to have some health benefits, such as to heart health and increased longevity, the studies also have shown that one drink a day can increase women’s breast cancer risk by 10%. So drink in moderation: up to one drink per day for women and up to two drinks per day for men.
5. Get support from a coach. Ongoing coaching sessions are important in achieving and maintain weight loss.
Although the above tips are useful, majority of you might have come across when searching on the internet for weight loss tips but the most important thing I found to be incredibly useful for all my clients is the support and guidance they receive from me throughout their fitness journey. So if you want to find out more how I can help you, send me a message and I'll get back to you.