There are a lot of ways and diet plans to follow if you want to lose weight. Some common examples include intermittent fasting, the ketogenic diet, and a high-protein diet. Those diagnosed with type 2 Diabetes can strongly benefit from all the cited diets as these are generally low in sugar.
Meanwhile, those who are class 3 obese can yield significant weight loss results from a ketogenic program. In fact, a low-calorie ketogenic program was found to induce weight loss without too much muscle or metabolic rate loss. However, it would be different for athletes whose active lifestyle requires protein to sustain their muscles.
All of this goes to show that no matter how effective a diet is, the most effective one for you needs to factor in your body’s particular needs. To reach your personal weight loss goals, choose the diet that’s best for you. Here’s how:
Determine your goals
Before anything else, ask yourself: Why are you losing weight? How much time are you giving yourself to reach a certain weight? These questions affect the diet plan that you choose as some programs focus on shredding a lot of weight in a short amount of time.
Moreover, what you want to achieve and how fast you want to achieve it also helps you figure out what kind of diet plan is ideal for you. As previously mentioned, if you are losing weight to manage your diabetes then the best diet plan for you is one that excludes high glycemic foods like rice, fruits, and sweet potatoes.
Factor in your health needs
As you create your diet plan, factor in your unique set of health requirements. What kinds of food does your doctor encourage or advise against? For instance, despite it being a metabolism booster, caffeine is not advised for type 2 diabetics. Coffee boosts epinephrine production—a chemical that can mess up how your body manages insulin and glucose regulation. It can make it more difficult to bring down sugar levels.
Meanwhile, for pregnant women, it is recommended to eat a high-fiber diet consisting of whole grains, fruits and vegetables, and lots of water.
Before starting a diet, it’s best to consult a doctor to fully align your weight loss plan with your body’s composition.
Choose a sustainable diet
If you want to succeed in your weight loss goals, you need to choose a diet plan that you can sustain for years without ever getting sick or tired of. According to diet experts, the best motivation for weight loss is to choose a “sustainable” diet. These programs last because they still let you enjoy your favorite foods in moderation alongside healthy options. For example, if you love rice, keto diet won’t be a sustainable diet for you, as rice is one of the few things you can’t eat while you’re on it.
Learn from mistakes
Weight loss programs are a matter of trial and error. If intermittent fasting only causes you to binge eat, you can opt for portion control without fasting instead. Along with this, you can include more filling and healthier options so you avoid overeating. This way you still get to eat on time but still make progress in losing weight.
Additionally, you can learn from others’ dieting mistakes as well–setting unrealistic goals as the most common mistake. Losing more pounds than what is recommended with extreme exercise and a low daily calorie count, for instance, will only overwhelm you and burn you out even before you accomplish your goals. Another is banning carbs altogether when there are healthy, complex carbs that are filling and energizing.
There are tons of weight loss methods out there, and it can be tempting to try especially the ones backed with a lot of testimonies. But the best weight loss plan differs from person to person. Always choose one that matches your needs and preferences.