There are so many diet plans that it can feel impossible to choose just one. Which one can lead to weight loss soon and in the long-term? Which is healthy? Which is something you can follow? There is no single correct answer, but there are some ways you can assess various diets, along with your provider. Here are some considerations when choosing a diet that’s right for you.
What to Consider
These are some of the basic factors to consider when analyzing various diet plans.
- Will it help you lose weight? To lose weight, you need to reduce your calorie intake. On this plan, will you be able to cut calories on a regular basis?
- Will you be able to keep the weight off? To keep the weight off after you lose it, you need to establish new habits. If you go back to old eating habits, you will go back to your old weight.
- Does it include healthy foods? A diet that is right for you provides nutrients you need, including vitamins, minerals, and fiber. The diet should have lots of nutrient-rich foods and be low in processed foods, which are usually less healthy and make it harder to lose weight.
- Does it support your health goals? A diet should support any specific health goals you may have, such as lowering blood sugar or blood pressure, avoiding flare-ups of colitis, or stabilizing energy.
- Does it include foods you can obtain easily? Some diet plans include regular foods you can find at a supermarket, but some require you to purchase special foods, shakes, or supplements. If those are hard to come by, you may have trouble following the plan.
- Does it allow for special occasions? Life continues to happen, even when you want to eat healthy. Does the diet you are considering allow for special occasions, such as parties or nights out with friends or family? What do you do on those days? And what if you want a treat?
These questions can be tricky to answer, but you can ask a healthcare provider or nutritionist for help when deciding.
Common Types of Diets
These are some common types of diets that you might run across. Each one has many variations, and the exact details of the one you might choose can vary.
A low-calorie diet reduces calories so that you burn more than you consume. The result should be weight loss. The types of foods you eat on a low-calorie diet are not necessarily restricted, but it can be hard to fit in high-calorie options, such as fried foods, pasta, sweets, and sugar-sweetened beverages.
Low-calorie diets can be dangerous if they go below 1,200 calories daily, so it is best to talk to your doctor before starting one. You may also need to continue to stay under supervision if on a very low-carb diet. Netrition can help with a low-calorie diet with reduced-calorie foods and with portion-controlled foods.
These types of diets may have been developed or noticed for health reasons, but they also support weight control. The ways in which they cut calories and allow for weight loss are by choosing lower-fat products, and limiting processed and sugary foods. They can also be filling by being high in fiber and vegetables.
A Mediterranean Diet pattern is known for being good for the heart and is high in lean proteins and monounsaturated fats, such as from olive oil. The Dietary Approaches to Stop Hypertension, or DASH, diet is high in fruit and vegetables, low-fat dairy products, and whole grains compared to a standard American diet. It is also lower in sweets and fatty meats, and it can lower blood pressure.
Netrition has products with heart-healthy fats to help you. For example, there are a variety of nuts, as well as Avocado-based Mayonnaise, as alternatives to foods with less healthy fats.
Low-carb diets can range from being moderately low in carbohydrates to very low, such as an Atkins or ketogenic diet. They cut calories by limiting high-carb, high-calorie foods, such as pasta, bread, potatoes, and sweets. Proponents also say they switch your body from burning carbohydrates for fuel to using body fat.
Low-carb diets may help control blood sugar. However, they are high in protein, which can have long-term health risks for the liver or kidneys. They are also high in fat, so it is important to choose healthier fat sources rather than saturated ones, such as from fatty meat and butter.
Low-carb diets depend on foods like this.
- Meat, poultry, and fish
- Non-starchy vegetables
- Oils and other fats
Low-carb diets restrict or eliminate these types of foods.
- Starchy vegetables, such as potatoes and sweet potatoes
- Cereal, bread, pasta, rice, and other grain-based foods
Though carb-lovers or people with a sweet tooth may worry about a low-carb diet, it is possible to use substitutes to satisfy cravings. Netrition has a wide range of products to help. Examples include Sugar-Free Chocolates and Candies, Keto Cake, Cookies, and Chips, and Low-Carb, High-Protein Entrees and Snacks.
Low-fat diets have been around for a long time. Since fat has more than twice as many calories per gram as carbohydrates or protein, it makes sense that limiting fat helps limit calories and helps you lose weight. Low-fat diets can also be filling if you choose high-fiber foods, such as vegetables and fruit.
It is good to be aware that some foods are naturally low in fat or fat-free, but still high in calories Examples include sugar and flour. Soft drinks, flavoring syrups and sweeteners, bread, rice, pasta, and potatoes are all low in fat, but high in sugar or starch. Netrition has a variety of lower-calorie choices, such as Shirataki Noodles, and Sugar-Free Syrups and Jams, that can fit into a low-fat, low-calorie diet.
Choosing a diet and sticking to it can be challenging, but you can take steps to choose one that works for you. When you do, you can depend on products from Netrition to make it easier. We have snacks, meals, and supplements to support your goals, add flavor to your life, and make dieting more convenient. Always be sure to talk to your healthcare provider before starting a new diet program, and make sure you have a plan that is safe for your health conditions.