The majority of diets fail because they don’t provide the body with what it needs. Whether we’re talking about the Ketogenic diet or any other fad diet for that matter, most people end up going back to their old eating habits as soon as the novelty wears off. This usually results in them gaining the weight they lost in the first place. It’s not that the diets themselves are bad, it’s just that they don’t provide the body with what it needs to function at its best. To ensure you lose the weight and keep it off, you need to incorporate a few key elements into your diet plan.
Eat More Plants
When you eat more plants, you’ll increase your body’s vitamin intake which, in turn, will improve your overall health and wellness. Vitamin-rich plants such as tomatoes, dark green vegetables, and berries are known to be excellent for your body. You don’t need to be concerned about consuming too many vegetables as there is a wide variation in how much you should eat. It’s best to stick to the recommended daily amounts for the most nutrients. This will also help you avoid food-related problems such as gas, bloating, and indigestion.
Reduce Refined Carbs
Depending on how much time you have to dedicate to your diet, you may want to focus on reducing your refined carbohydrate intake. Refined carbs include grains such as wheat and rice as well as products made from wheat flour such as pasta and bread. These are easily digested by the body and contribute to excess weight gain. You should be aware that even though the carbohydrates in these foods are broken down quickly, the effects it has on your body can still be felt for years to come. This is because the body does not function at its best while consuming a lot of refined carbs.
Avoid Added Sugar
The added sugar in the form of cane sugar, artificial sweeteners, or honey is still sugar, and it’s high in calories. Eating too much added sugar can lead to serious health problems such as diabetes, liver disorder, and heart disease. There is no need to deprive yourself of this simple pleasure, but you should limit yourself to no more than 30g of sugar per day to avoid any serious repercussions. Remember, sugar is sugar, no matter how it’s presented!
Consume Fatty Foods
The best way to keep off the weight is by consuming foods that are high in fats. Fats are required for cell structure and for making healthy lipids which, in turn, are required for nerve function and heart health. There are many healthy fats out there such as nuts, seeds, avocados, oils, and fatty fish. If you must have some trans fat, then consume it as part of a balanced diet rather than opting for partially hydrogenated vegetable oils which are often found in fast food and frozen food. If you reduce your fat intake, you will also reduce your risk of heart disease and some types of cancer. Nuts and seeds offer a good source of both nutrients and fiber which promote good digestive health while giving you a nice, healthy shine. The fiber in fruits promotes peristalsis, or muscle contractions in the digestive system, causing food to move along the digestive tract faster than usual.
Incorporate More Water
Keeping yourself hydrated is extremely important, especially if you’re engaging in extended physical activity. The importance of drinking sufficient amounts of water cannot be overemphasized. Drink at least eight glasses of water per day, and you’ll avoid many health problems related to dehydration. You should drink at least 16 ounces for every hour that you spend outside (in temperatures above 75 degrees Fahrenheit) to ensure that your body’s water content remains high enough to avoid any dangerous health consequences. The best time to drink is right before you eat a meal or snack, in the mid-afternoon when you’ve had your morning coffee, or during your normal water intake hour (between 1 and 3 o’clock in the afternoon).
Eat More Unprocessed Foods
The majority of the food that we eat has been processed to some extent. From making food convenient to eating out to saving time via packaged foods and fast foods, food processing has made our lives easier. However, there are many health risks associated with processed foods. The risks usually outweigh the benefits, and it’s a common cause of obesity and diabetes. The key is to reduce the amount of processed foods that you eat and instead focus on eating more natural foods. There is a wide variation of natural foods available and you should feel free to take your pick from a variety of options.
Avoid These Foods
Certain foods are known to cause weight gain rather than help with weight loss. These foods are more suitable for people with specific dietary restrictions and health problems, but the regular consumption of these foods will certainly not help you lose weight. Some of the most common offenders are:
- Chocolate
- Sugary Foods
- Rice
- Pasta
- Potato
- Maltodextrin (a.k.a. Sweeteners)
- White Bread
- Honey
- Jam
- Marzipan
- Candy
- Ice Cream
- M&M’s
- White Wine
- Beer
- Red Wine
- Waffola (a.k.a. Lemon Juice)
- Red Meat
- Shellfish
- Processed Cheese
- White Tea
- Black Tea
Take Your Vitamin C
Many people are lacking in vitamin C, which is why they are more susceptible to colds and infections. A diet rich in vitamin C can help increase your body’s resistance to disease and infection, making you less reliant on medication. One of the best sources of vitamin C is fresh fruit, such as oranges and tangerines, which are high in antioxidants. Alternatively, you can take vitamin C supplements each day to ensure you receive the nutrients your body needs.
Incorporating these elements into your diet plan will help you lose weight and keep it off. With limited time, finding the right foods for your needs can be difficult, but it’s certainly not impossible. You’ll need to find a diet plan that works with your lifestyle to allow you to follow it for the long term, but even then, it can be hard to lose weight and keep it off. However, with a little bit of effort, you’ll be able to reach your goals and be able to enjoy a healthier lifestyle.