The No Diet Way to Lose Weight and Keep it off
Yes, you read it right…no diets!
The first step in this weight management program is to gather all of your old fad diets,
quick weight loss remedies, and “magic cures”. Once you have them all together in a nice,
neat pile- throw them into the trash! One thing we have learned in the last 20-30 years is diets
don’t work and actually can make things worse. Fad diets may provide short term weight loss
but they are generally too difficult to stick with for a lifetime. The majority of people who lose
weight on fad diets regain that weight within 3 to 5 years. Over time this yo-yo dieting effect
can slow your metabolism, the way our bodies burn the calories from the food that we eat.
Most fad diets require you to significantly restrict your caloric intake by limiting or even
eliminating specific foods from your diet. They lead you to believe that it is these specific
foods that are causing you to gain weight. The fact is; a cookie or a slice of French bread is
not responsible for weight gain. It is the total number of calories that you consume in a day
compared to the amount of calories you use as energy. The calories you don’t use as energy
turn into stored fat and over time this translates into more body weight.
Yes, its true consuming excess carbohydrates can result in large insulin spikes and cause
you to store fat more readily and stimulate your appetite. However, does this mean that everyone
in America is eating too many carbohydrates? Not necessarily. Does this mean we need to
completely eliminate all carbohydrates from our diet? Absolutely not. It means we need to learn
how to eat the right kind of carbohydrates and the right amount.
It’s also true that eating excess fat can make us gain weight because fat carries more calories
than protein and carbohydrates, but does this mean that everyone’s issue is too much fat?
Once again, no. Therefore, we must approach weight management on an individual basis
because not everyone is eating too many calories from bread. Just the same, not everyone is
consuming too many calories from cookies. We are all individuals and our eating habits are all
unique which is why the one size fits all diet plans don’t work. The ultimate key to success is BALANCE.
Balance is providing the appropriate amount of calories, nutrients, and (don’t forget) enjoyment from our meals.
In a balanced diet, there are no perfect days, no foods are omitted, and you don’t have to starve yourself.
It may simply be that you’ve been eating too many starchy foods and too little fat. This may have stimulated
your appetite and caused you to consume more than your body needs. Or vice versa, it may be that you are
consuming too many fats and too little fruits and vegetables which can cause you to have a high calorie
level with a fairly small intake of food. Perhaps you’ve been eating the right balance but with too large of
portion sizes. These are the kinds of things that throw us off balance and cause us to consume more
calories than we utilize for energy.
Let’s take an example
Unbalanced Day
Breakfast: skip (too busy)
Large latte
Snack: chips from vending machine
Lunch: (restaurant) hamburger and large French fries
Dinner: 8 oz steak and 2 cups mashed potatoes
Dessert: large bowl of ice-cream (1-2 cups)
Meal Makeover
Breakfast: bowl of oatmeal with blueberries, 1 cup low fat milk
Snack: apple, 1 oz peanuts
Lunch: (restaurant) turkey sandwich on whole grain bread with a bowl vegetable soup
Dinner: 3 oz steak (size of a deck of cards), 1 cup mashed potatoes, and a large salad w/1 TB vinaigrette dressing
Dessert: small bowl of frozen yogurt or sorbet (1/2- 1 cup)
The original meals were heavy in high fat foods, large in portion sizes, (beef, French fries, chips, and ice-cream)
and low in fiber. The balance was off. By making these changes we saved approximately 800 calories while still
enjoying steak, mashed potatoes, and dessert! Not to mention you get to eat more when you incorporate more
plant based foods since they are much lower in calories. We also improved the nutrient content by adding more
fiber/vitamins/minerals/and antioxidants with increased fruits, vegetables, and whole grains.
It is truly possible to enjoy all foods as long as you learn how to balance them in your diet. Don’t settle for
another fad diet that will only lead to temporary results. Choose high level health and start balancing your
meals for lifelong weight loss.
© Meri Raffetto, 2004
About the author:
Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness.
Learn about her online weight loss programs and sign up for her free monthly newsletter to receive nutrition tips,
healthy recipes, and more at www.reallivingnutrition.com
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