knew that I didn’t want to stay on Keto for life because of high fat intake on my heart and cholesterol, so I also incorporated other diets which helped me along the way. I found that Intermittent Fasting has helped me keep the weight off along with eating very little processed foods, sugar, starchy vegetables like white potatoes, and items with white flour in them.
My main diet now consists of eating my first meal by 11 am or 12 noon. I am not an early breakfast eater so on most days I eat later in the morning. I do enjoy decaffeinated herb- al tea with a little bit of heavy cream in the mornings. I also gave up artificial sweeten- ers and any diet soda. I love sparkling water and do not miss the artificial chemicals. My main foods that I include in my eating plan are: - fresh vegetables, eggs, cheese, fish, some red meats, chicken, lamb, olive oil, nuts, seeds, and whole-grain breads. I have tried Banza pasta and I like it very much, it gives me the texture I miss from regular pas- ta. It is made from chickpeas. I am not a fruit lover, and fruit has high glycemic levels, so I usually avoid them. But when I do have fruit, I have strawberries or berries. I do look at food labels – if there is a long litany of ingre- dients - especially that contain sugar, corn syrup or chemicals I have no idea what they are- I shy away from that product.
There is always some new diet on the hori- zon, I thought that everyone could use some help cutting through the noise. The informa- tion I am going to give you here is provided by registered dieticians. Here are some of the Biggest Diets of 2019- for better or for worse.
The Keto Diet:
Many people lose a great deal of weight on the Ketogenic diet- for example, I lost 10 pounds in the first month I started my diet. After I plateaued, I switched to a modified Mediterranean diet and still follow it.
that doesn’t mean this high fat, low carb Keto plan is a good choice (Chieffi, 2019). The Keto diet eliminates grains, and limits vegetables and fruits. “Cutting out carbo- hydrates can lead to quick initial weight loss due to using up the body’s glycogen stores, but ultimately the only way to lose weight is to consume fewer calories than you burn,” according to Lauren Harris, MS, RDN found- er of NurtitionStarring YOU. Harris goes on to say that there is no scientific evidence on the long-term effects of Keto for weight loss. If anyone is considering trying Keto, Harris recommends working with a registered dieti- tian to figure out the best plan for them.
The Mediterranean Diet:
The Mediterranean diet keeps topping the US News and World Reports diet rankings year after year (Chieffi, 2019). It has proven health benefits and is much easier to stick
to than most diets. This eating plan is less restrictive with which foods you can eat as compared to other diets. Registered Dietician Jessica Cording recommends swapping out your cooking fats with extra virgin olive oil, buying less red meat and more seafood and eating more fruits and vegetables. The below illustration is a guide for those who follow the Mediterranean diet. This fresh diet is sure to get high marks in 2020.
I am human & miss eating candy, cupcakes & pie. But when I do eat them, I eat them in small portions, and
really savor them. Juicing 2.0:
I personally never got into the juicing bug. While juicing is getting a little less popular, the registered dieticians in this article recom- mend to ‘say no’ to liquid diets (Chieffi, 2019). This past year’s drink of choice was celery juice. Monica Auslander Loren – registered dietician - says it is time to ditch this trend. She says celery juice is not a complete meal; because our bodies don’t register fullness the same way solids do, celery juice alone is not an adequate source of nutrients. She said if you love the taste of celery, skip the juice and add it to a salad or have some with an after- noon snack.
Many folks in 2019 were interested in the Plant-Based diet which is both healthy for peo- ple’s hearts and the environment. Registered dietician Katherine McManus (2018) writes, “Plant-based or plant-forward eating patterns focus on foods primarily from plants. This in- cludes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetari- an or vegan and never eat meat or dairy. Rath- er, you are proportionately choosing more of your foods from plant sources.” Notice that even fast food restaurants started offering meatless burgers and vegan options. Sharon Palmer, registered dietician and refers to her- self as the Plant-Powered Dietician (Chieffi, 2019) says that to start a plant-based diet one can slowly ease into it by starting a meatless Monday routine.
The Whole 30 eating plan has always been a bit controversial but even the founders will tell you that it’s called Whole30 because it isn’t meant for long term use. According to this article, the Whole30 diet is meant to act as a ‘reset’ to help curb cravings and bad hab- its, boost metabolism, heal the digestive tract, and calm the immune system (Chieffi, 2019). The eating plan essentially encourages you to examine how foods make you feel and your re- lationship to food. The focus is on fresh, whole foods and gets you into the habit of cooking more meals at home. If you are going to try the Whole30 eating plan, dietitians in the ar- ticle recommend to really use that 30 days to examine current habits around food and cre- ate new ones. Be mindful during reintroduc- tion of foods and pay attention to how certain foods make you feel. Elimination of a major food group like dairy can be a drastic change and if you have any health conditions or are pregnant or nursing speak with your doctor before starting the diet.
Intermittent Fasting: This eating plan (IF) sim- ply involves narrowing the window in which you eat during the day. For me I like to follow a 12 noon to 8 pm plan- I fast at 8pm and don’t eat my first meal till the next day at around noon. The plan may boost immunity among other benefits to help you lose weight (Chief- fi, 2019). To lose weight you need to create a calorie deficit. Limiting your eating window with IF makes the goal of burning more cal- ories than you take in a goal that’s easier to achieve. According to this article, research shows that IF helps to improve blood sugar and insulin levels (Chieffi, 2019). The dieti- cians in this article advise against methods that involve fasting for long periods of time (like a day or days) and recommends limiting the window to say eight hours which is usually safe and more realistic.
Well there you are. For me right now, my strug- gle remains with trying to keep the weight off and maintain my weight loss. I am human and miss eating candy, cupcakes and pie. But when I do eat them, I eat them in small portions, and really savor them. Weight loss is hard enough but maintaining the weight loss is a tough journey too. I know about my health risks, so they are a constant reminder of why I am eat- ing the way I do now. I want to be around for my family for as long as I can.
Chieffi, Tarah. (Nov 22, 2019). Retrieved on De- cember 1, 2019 from https://apple.ne
ws/A1FrSm- BALRzG-Z9uChnK9_Q McManus, K. (Sept. 26, 2018. Retrieved on De- cember 13, 2019
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