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Feb 1

Looking for a new diet in 2020? Check out these trendy and traditional choices – New Baltimore Voice Newspapers

Diet Comments Off on Looking for a new diet in 2020? Check out these trendy and traditional choices – New Baltimore Voice Newspapers

Paleo. Keto. Whole 30 when January rolls around on the calendar, diet plans become one of the most searched topics online. People are looking for a safe, fast and healthy way to lose pounds and inches while gaining a new lifestyle.

The thing is, not all diet plans work for everyone. Switching up your diet can be challenging, especially if youve been in the same unhealthy rut for years.

The key is to find that unique solution for you, the one that fits in with your lifestyle, schedule and food requirements. That way youll be more likely to stick to the plan.

Losing weight and eating healthy does not happen overnight, said Pat Jurek, RD MBA, manager, Center for Weight Management, Henry Ford Macomb Hospitals, in an email. Instead, developing a healthier relationship with food is often a long, circuitous journey. Expect setbacks along the way. Those mishaps and mistakes will help you build the skills and resilience you need to succeed over the long haul.

Katie Roberts, lead dietician at Michigan Bariatric Institute at St. Joseph Mercy Health System, agreed that while lots of people look for fast results, what you need to consider is long-term goals and a more permanent lifestyle change.

If you work long hours, for example, she said, a plan that is heavy on meal prep may not be the best option for you.

Instead, Roberts said to take a more realistic approach that includes:

Produce, especially organic options

Quality proteins, including plant-based choices

Portion control

Exercise

Small goals

Think about your health and wellness in the long term, said Roberts. Small goals will add up over time. You may not always see the numbers on the scale move, but things are changing internally youll have more energy and feel better overall.

WW, formerly Weight Watchers, launched myWW, which takes a customized approach to weight loss, said registered dietician Jaclyn London, head of nutrition and wellness at WW. You start by taking a personalized science and behavior-based assessment then based on your responses in areas like food preferences, activity level and lifestyle, are matched with one of three flexible plans.

Its about meeting people within the framework of their lifestyle, she said.

Ultimately, weight loss is about making small, every day changes, said London. WW provides flexibility, liveability and an online community to offer encouragement, tips, recipes and more.

Jenny Craig recently rolled out the DNA Decoder Plan, creating an even more customized experience for members by personalizing their weight loss plans based on their DNA. This plan analyzes 15 different genetic markers that can provide members with insight into five key areas: Sleep quality, eating behaviors, metabolism and how their body processes food and responds to exercise.

Jenny Craig also launched two new customized offerings: Jenny30 and Simple60. Jenny30 gives members the tools to lose up to 16 pounds in 30 days powered by the Rapid Results program, which utilizes Nobel Prize-winning research on the bodys circadian rhythm to help optimize metabolism and accelerate weight loss, said Briana Rodriguez, registered dietitian nutritionist and certified personal trainer for Jenny Craig.

She said everyone has a different motivation to improve their health, which is why personalized support is so important. What motivates one person might not always work for someone else.

Members receive one-on-one support in-center or over the phone from dedicated consultants who create a personalized plan for each member because we know everyone is different and what might work for one person might not be right for another, said Rodriguez.

Keto, according to Jurek, is heavy in calories from fat and protein and very restrictive with carbohydrates with an emphasis on low-starch vegetables as the primary carbohydrate source.

Intermittent fasting places an individual into windows of time, a window for eating and a window for not eating. The non-eating windows may be 10-16 hours. Intermittent fasting goes hand in hand with caloric restriction as long as the individual is not loading up on too many high calorie density foods during their shortened eating window, she said.

Whole 30 eliminates all sugars and starches, including legumes, alcohol, grains and dairy. Some fruits are allowed and in moderation.

The Paleo diet is based on eating like our Paleolithic ancestors, focusing on lean animal proteins, healthy fats, vegetables, fruits and avoiding legumes, grains, potatoes, sugars and processed foods.

Jurek said a good strategy is to work with a dietician if you plan to follow a diet that eliminates certain foods or entire food groups. Thats because while these approaches may help you lose weight as long as they lower your overall calorie intake, they can create nutrient deficiencies and other issues for people with chronic diseases. She said diets with excessive protein, for example, can be taxing on the kidneys and that might cause an issue for some people.

Health professionals, said Roberts, can tailor a plan just for you, using the food groups to your benefit. They can suggest small changes like going from 32 oz. of water a day to 48 oz. or adding 30 minutes of walking a week to your schedule. The key is to not make too many drastic changes all at one time.

Be careful not to fall prey to vague goals, like I want to lose 20 pounds. Instead, identify exactly what it is you want to achieve. Do you want to be healthier to address medical issues like high blood pressure or constant knee pain? Do you want to lose weight so you can train harder for that marathon in Hawaii youve wanted to do for years? Do you want to drop three dress sizes for your high school reunion in July? Do you want to lose 40 pounds so you have more energy to run around with your kids on the playground? Be specific and remind yourself frequently of your goals.

While there's no such thing as a perfect diet, studies suggest that emphasizing healthful foods (such as vegetables, fruits and whole grains) and limiting potentially harmful foods (like those loaded with sugar, salt, fat and chemicals) can have positive health effects, said Jurek.

She said this has been the prevailing message for years, but some people believe that dieting advice continues to change.

The answer has been to, and continues to be, eat more plant based foods/less meat, more whole foods/less processed foods, move more/sit less, said Jurek.

Many diets take this message to heart. The popular Mediterranean diet, she said, emphasizes fruits, vegetables, whole grains, heart-healthy olive oil, nuts, seeds and lean protein (including lots of fish and beans).

Studies show that following a Mediterranean-style diet helps lower blood pressure and protects against chronic diseases ranging from cancer to stroke. One reason it boasts so many health benefits is because it focuses on whole, unprocessed foods that are nutrient-rich and mostly free of sugar, sodium and harmful fats, she said.

The DASH (Dietary Approach to Stop Hypertension) diet is similar to the Mediterranean diet in that it focuses on eating fruits, vegetables, whole grains and low-fat dairy and minimizing red meat and sweets. Designed for people with high blood pressure, the DASH diet not only helps keep blood sugar and blood pressure levels steady, but it also helps people lose weight.

The MIND diet, said Jurek, is a combination of the Mediterranean and DASH diets that emphasizes eating foods that nourish the brain, including nuts, berries and fatty fish.

Long-term change requires a commitment to changing your eating habits for good. If youre serious about making 2020 the year you finally drop those extra pounds youve been talking about for years, Pat Jurek, RD MBA, manager, Center for Weight Management, Henry Ford Macomb Hospitals, shared these four strategies that can help you meet your individual goals:

Plan ahead. Change isn't easy. It can be downright discouraging at times. You'll fare well if you plan ahead and prepare your home and work environment to support healthier eating habits. Keep fresh fruits and vegetables on hand and limit your access to unhealthy processed foods and snacks.

Get help. Consider meeting with a dietitian to customize your plan and provide tips, strategies, ideas and accountability for your new approach to eating. A professional can help you troubleshoot as challenges arise and also hold you accountable so you're better equipped to meet your goals.

Build a support network. Surround yourself with like-minded friends and family members. Knowing others are working with you can help you manage during difficult times.

Keep it positive. Instead of fixating on when or how you've failed to eat as planned, focus on how you're supporting yourself to make better eating decisions.

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Looking for a new diet in 2020? Check out these trendy and traditional choices - New Baltimore Voice Newspapers

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