SMART DIET

Written By

Dr.Irfan Sulehria

Pharmacist/Nutritionist

Every other week, we see a new “hot diet” being promoted by a Hollywood celebrity or self-proclaimed nutrition expert. The words “revolutionary,” “fat-burning,” and “transformative” have become almost meaningless in the diet world because of their wide application to a number of different diet plans.

The average person starts a diet every 3 to 4 months. With 3-4 failed attempts to loose weight annually and still continue to try the same restrictive approach that caused their failure in the first place. But why do people do this ?Well it mostly starts with not knowing what else to do and the diet industry certainly is not going to tell you which thrives off your insecurities and deepens their pockets every time you start over ,

The problem with diets is that they are a band aid not a solution. They don’t actually address what caused you to gain weight in the first place. So the obvious question then becomes If approximately 95% of dieters fail what are the 5% who are successful doing? The answer is not as hard as you may think! it is possible to lose weight and still feel good.

Simply follow a smart diet plan

A healthy diet and lifestyle are your best weapons to fight off chronic diseases as well as loose some weight.

The Smart Diet Plan is a permanent lifestyle change it teaches you how to naturally reduce the number of calories you consume by selecting fresh, minimally processed foods that are rich in nutrients in relation to their calorie content.

The smart diet plan contains many elements of some of the popular diets like the Mediterranean diet , Paleo, Keto as well as the DASH eating plan. You can adapt this healthy eating pattern according to your own calorie requirements and personal and cultural food preferences.

Despite the major differences in the foods allowed and the rationale provided for many popular diets, effective diet plans tend to have more commonalities than differences. Exploring these similarities and the efficacy of specific diet plans can help you make informed decisions about what to eat.

Three Recent diet trends with reliable research to back them up are Paleo,The Ketogenic diet and the Mediterranean diet.Each has its own pros and cons . The debate of which is the best diet to choose has long fired up the health community and has done much to add to the confusion of people trying to get fitter, healthier or just lose weight. When it comes to sustainable weight loss, no diet, “that anyone has come up with so far, has worked for even 5% of the population…..long term.”

In other words, when you go off a diet, the overwhelming majority of people gain the weight back. The issue, as with any diet is, can you adhere to one of these long term? 

Let’s start first with the newest of the trends – the Paleo diet. It says we should eat like our ancestors did before we started farming. You probably won’t be able to duplicate a truly Paleo diet. It’s hard to deny those cravings we homo-sapiens have for bread and cereal! Generally speaking, it is a low-carb lifestyle and is supposed to promote weight loss without counting calories as long as you stick only to foods that are allowed. 

Level of difficulty to adhere to long term: Moderate

Now let’s talk about a diet that has a substantial body of research, is more cutting edge and, highly controversial. The Ketogenic diet – the eating plan that enchants bio hackers and is loathed by conventional dietitians and it freaked many of us in the health industry out. Our diets should be mostly fat while carbs should be cut almost completely? Whaaaaaat the…? Well, studies do back up many of the positive benefits of the ketogenic, or what’s sometimes referred to now as the “Modified Atkins Diet”, including rapid weight loss, but it’s not without some risks. Carb intake around 20 – 30 grams a day is super low and not at all easy to do. Plus when your body is switching over from using carbs as it’s primary energy source to using fat, you feel like dirt for a few days at least. Headaches, fatigue, difficulty sleeping, brain fog and lethargy are just a few of the fun side effects you may experience until you’re fully in a state of . “If this diet really was the solution, everyone would be on it and the obesity epidemic would be ended and reversed. Not so, “the weight loss success has proved to be short lived.” it’s still not for everyone and the side effects for many can be very uncomfortable Level of difficulty to adhere to long term: Hard

Lastly there’s the Mediterranean diet. Tested and approved time after time as a healthy diet that promotes weight loss, The Mediterranean diet is by far the least controversial diet in the health field and has been around the longest. Researchers became intrigued by this diet because adults living in regions bordering the Mediterranean Sea have the lowest rates of chronic diseases and longest life expectancies in the world. Level of difficulty to adhere to long term: Relatively Easy

we need to stop discussing “best diet” and think about how to live healthier lifestyles for the rest of our lives. Remember, it’s the overall pattern of your choices that counts .The best solution to keep a balanced and healthy diet is smart diet.

There are some universal similarities amongst successful diet plans and all of them are a mandatory part of a smart diet these concepts can be incorporated into our daily lives for a healthy lifestyle as well as to achieve weight loss goals simultaneously Make some simple steps part of your life for long-term benefits to your health and your heart and to achieve some sustainable weight loss as well.

Similarities Between Popular Diets

1. Overall Restriction of Calories

When it comes to weight control, things eventually come down to a simple formula: calories in versus calories out. — reduce fat, reduce carbohydrates, eat more protein, cut out all dairy products — vary widely, all successful diet plans lead to a reduction in your caloric load. Creating a caloric deficit of 500 calories per day will cause you to lose one pound each week. This could come from exercising more to increase calorie expenditure and from eating fewer calories as well to restrict calorie consumption. The vegetarian diet, DASH diet, paleo diet, and many other popular diet plans require you to restrict certain groups of foods. Although the specific food groups vary by diet plan, the net effect is a reduction of your daily caloric intake. When paired with frequent physical exercise, this will help you lose weight.

2. Emphasis on Whole Foods: 

The average diet includes a lot of processed foods that tend to contain more saturated fat, calories, sodium, and sugar than their whole food alternatives.This is a large contributor to our country’s obesity problem. In contrast, many popular diets emphasize eating fresh, whole foods. Almost no same diet plan will tell you to go out and load up on processed foods, indicating that whole foods are a core part of a healthful diet.

3. Need for Portion Control: 

Portion sizes at restaurants and within homes have been rising steadily over the past few decades. This naturally creates a problem for people trying to find a healthy diet, as larger portion sizes equate to more calories consumed. Indeed, larger portion sizes have been linked to a rise in obesity levels .Most diet plans encourage people to watch their portion sizes when choosing meals. Filling up on “low energy density” foods, which contain relatively few calories per unit weight, is one common diet strategy.

4. Avoidance of Unhealthy Fats:

There are four major types of fat in your diet: Saturated and trans fats are often considered “bad” fats because they have been associated with increased risk of obesity and cardiovascular disease, Polyunsaturated and monounsaturated fats, on the other hand, may actually improve cardiovascular health. many diet plans emphasize consumption of polyunsaturated and monounsaturated fats while discouraging people from eating “bad” saturated and trans fats. most diet plans — the DASH diet, paleo diet, vegetarian diet, Atkins diet, and the Mediterranean diet — emphasize the consumption of olive oil, nuts, seeds, avocados, and other sources of polyunsaturated and monounsaturated fats.

5. Reduction of Sodium Consumption:

Eating too much sodium is a major risk factor for high blood pressure and cardiovascular diseases. Reducing sodium intake is an explicit goal of the DASH diet as well as the vegetarian diet, paleo diet, and Atkins diet even if they do not explicitly make sodium reduction a goal.

Eat More Meals, Not Fewer

When you don’t eat breakfast, you overeat at lunch. And while that may add up to the same number of calories (no breakfast + big lunch = breakfast + smaller lunch), larger meals zap more of your energy because they put greater stress on your digestive system Smaller meals several times a day can help you conserve energy.

Carry Water Everywhere

In order to lose weight without feeling sluggish, you need your H2O. Without enough H2O in your body, it becomes increasingly difficult for your system to operate — leaving you tired and even light-headed. Another point: It’s easy to mistake the mid afternoon munchies for hunger, when dehydration could be the culprit. Don’t believe me? Next time the 3:00 snack attack occurs, pour yourself a tall glass of water instead of reaching for chips. Even if you still want the food, I’ll bet you eat less after drinking a glass of water.

Get Moving

Exercise is a key part of any diet plan, not only because it burns calories, but because it keeps your energy up even when you’re not working out. In fact, not exercising does more damage to a weight-loss plan than many people realize. Everything becomes more difficult: carrying groceries, holding a child, taking out the trash. Exercise — especially strength training — helps ensure that you don’t just get slim, you also get strong.

Monitor Sleep and Stress Levels

Sleep is a critical element of successful weight loss, since it’s your body’s chance to recharge. Too little sleep makes you sluggish, also cloud your thinking, leaving you more susceptible to temptations

Controlling stress is also important (it can work havoc on a diet in more ways than chocolate). stress causes your body to release a hormone called cortisol, which may encourage fat cells to build up in your abdomen as part of the stress response that makes losing weight harder. So take a deep breath, get some sleep, and relax.

Here is a healthy way to a smart diet:

All the above mentioned strategies will make sure you stay healthy, feel satiated and loose weight as well

TAKE HOME MESSAGE

Life style modifications 

a sense of self –efficacy

a common sense approach is needed

Some phrases for weight loss:

The best diet is don’t buy it

Use moderation at all meals

Don’t drink your calories

Keep the extras to no more than 200 Kcal \day

To maintain weight loss:

Eat a relatively low fat diet

Eat breakfast daily

Weigh yourself regularly, usually once per day to once per week

Engage in high levels of physical activity 60 to 90 minutes per week

Hit your nutrition 80% rather than 100% Because at 80%you can go out, enjoy yourself & not 

obsess over every  calorie

Your progress will be slower but more sustainable & enjoyable

Being 100% on point with your nutrition is not perfect, it’s prison

There are no magical foods or ways to combine foods to burn excess body fat

Create long term sustainable dietary habits to keep your weight in control

Eat foods you can see yourself eating for many years to come

Don’t stress over the trivial details

Keep it simple, 

consistent, 

enjoyable

Health is absolutely about so much more 

Don’t forget to actually like the way you eat and maintain a high quality of life as much as you can

Practice mindfulness

Be kind and meditate 

To keep your mind and soul healthy too

اپنے بارےمیں حکیم نیاز احمد ڈیال

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