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Home » Long Term Weight Loss » How to make sense of popular diets in Northwest Indiana – nwitimes.com

When it comes to weight loss, nutrition advice is all over the map. With so much information and conflicting recommendations from weight loss experts, its hard to know what to eat to meet your goals. If youre looking to drop a few pounds and get in shape, youll need a nutrition plan that sets you on the right path.

To begin with, stay away from diets that promise quick and easy results, says Kelly Devine Rickert, registered dietitian with Franciscan Health and media spokesperson for the Illinois Academy of Nutrition and Dietetics. A sound weight loss program will consist of education, menu planning, label reading, food preparation, exercise, weighing in and food journaling. These are components of sustainable weight loss.

Slow progression can help lead to long-term changes, adds Terri Sakelaris, registered dietitian/nutritionist and certified diabetes educator for Community Hospitals Diabetes Center. She has her clients keep a food, beverage and activity log from the beginning to get a good picture of what theyre taking in. I encourage small changes at a time, so these can be manageable. For example, I have them try making clean, no processed foods for breakfast for several weeks. If this is manageable, then we advance to adding clean lunches.

Weight loss is a slow and steady process, no matter which avenue you choose. Weve broken down some of the most popular methods of eating for weight loss so you can better understand which one, or which combination, might work for you.

Calories in; calories out. This is perhaps the best known way to slim down. The calorie is a unit of measurement of the energy we take in or expend. To lose weight, the theory goes, we must expend more than we take in.

Calorie counting is a simple system. Each food has a certain number of calories in it, and there are numerous phone apps and websites to help you calculate how many you should be eating to lose weight. You can potentially eat whatever you want, as long as it falls within your calorie allotment.

On the other hand, calories tend to go fast. For example, if your calorie allotment for the day is in the range of 1,500 and you have your eye on a slice of bakery cake that costs you 550 calories, youre down to 950. Low calories can equal low energy; some calorie counters report feeling tired and hungry by the end of the day.

Low Carb/Low-Glycemic Index

Low-carb, or low-carbohydrate, diets have been on the upswing in recent years. When we eat carbs (think bread and pasta), they are broken down into simple sugars in the intestines. The sugar is then absorbed into the blood, raising blood glucose levels. This increases the production of insulin, our fat storing hormone. Therefore, more carbs equals more fat. Low-carb eaters restrict the amount of carbs they consume so that instead of using the food they are consuming as fuel, their bodies burn the fat theyve already stored.

Similarly, the glycemic index is a rating system that ranks carbs according to their ability to affect blood sugar levels. Its often recommended that patients with diabetes eat low on the index.

You can eat as much as you wantof the right foods. As long as your carb count is low, eat all the steak your stomach desires. Low-carb eating is a potential refuge for calorie counters discouraged by their lack of energy.

There are side effects associated with the switch to low-carb eating (but not necessarily low-GI eating). They include foggy-headedness and digestion problems due to lack of fiber. Consider investing in fiber supplements and make sure to eat your veggies.

Many clean eaters have success losing weight by eating fresh, whole foods. The idea is that our bodies are designed to digest foods that are as close to their natural state as possible. The focus is on a high-quality, balanced diet and portion control.

Youll eat a variety of nutritious foods that fall under these categories: whole grains, fruits, vegetables, fats and protein. Focus on nutrient-dense foods, which provide your body with optimal energy.

Eating clean requires some meal prep time and possibly more frequent trips to the grocery store for fresh meat and produce. When eating clean, you also remove refined sugar from your diet, which can be difficult to give up.

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How to make sense of popular diets in Northwest Indiana - nwitimes.com

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Home » Long Term Weight Loss » How to make sense of popular diets in Northwest Indiana – nwitimes.com