Why dieting isn’t sustainable
Dieting or the use of formulated diets rarely work and the ones that do only offer a temporary solution. Most people who try to diet by restricting calories lose and regain weight only to end up fatter than before. Food restriction causes binging. Healthy people do not willingly leave the table hungry or go to bed hungry. Studies on female rats show that each time that they regain fat; they do so at a faster rate (1).
Why dieting fails
Dieting is not fun- Is this important? Well, as soon as you “go on a diet”, you feel as if you are being punished. You begin to think about the pleasures you are going to have to forego, and the difficulties you will have to put up with. Again, how long are you going to be able to remain on a boring diet program? Many diets, in addition to limiting portion sizes and amounts, also call for foods that may be bland or unappetizing. Eating in much the same pattern day after day can become boring.
Diets are temporary- You will need to learn a whole new style of eating and living for weight loss to become permanent. Simply cutting down on calories for a while is not the real answer. You must change the way you live your life. This may be scary, but it doesn’t have to be a bad thing. Is it bad to look in the mirror and like what you see? Is it bad to become healthier and more alive?
You cannot out train a bad diet, but you can help balance out the caloric balance. If you’re trying to diet and also live an active lifestyle, you will find it increasingly hard to maintain one side or the other. Usually, you’ll become lazier due to less energy and in the end you’ll binge eat and fail.
You need to make sure you change your lifestyle and slowly adopt it. Going aggressive can impact other areas of your life. You’ll never see professional athletes like rugby players go on a highly restrictive diet as their rugby training sessions would be hindered. They slowly adjust.
Certain diets pose health risks – Isn’t weight loss good for your health? Well, of course it is, but the dieting method itself may be bad for you. Researchers at the Cooper Institute for Aerobics Research in Dallas say that men who are always dieting are more likely to suffer heart attacks, high blood pressure and diabetes (2). Other studies support this finding.
How to lose weight safely and permanently
Here are some steps you can take to lose weight safely;
Increase the amount of lean protein in your diet- In a study published in “The American Journal of Clinical Nutrition” in July 2005, participants who ate a diet composed of 50 percent carbohydrate, 20 percent fat and 30 percent protein consumed 441 fewer calories per day than those eating a diet consisting of 50 percent carbohydrate, 35 percent fat and only 15 percent protein. They also lost 11 pounds of body weight and over 8 pounds of fat mass during the 12-week study. The publication “Dietary Guidelines for Americans, 2010” recommends a protein intake of 10 percent to 35 percent of calories for adults. If protein currently makes up 20 percent of your calories, try upping it to 30 percent (3).
To help boost your protein intake consider buying a natural whey protein powder to add to your diet. Whey protein powder can be added to oats, yoghurt, milk and more to give you a boost in protein.
Reduce or eliminate unhealthy, low-nutrient and high-calorie foods such as candy, cake, cookies, soda and ice cream. Also limit your intake of refined-grain foods, such as white rice, white bread and white pasta. These foods are low in fiber and quickly converted to glucose, while any excess is stored as fat. In a study published in “The American Journal of Clinical Nutrition” in November 2003, a diet high in refined grains was positively associated with weight gain, while a diet high in fiber-rich whole grains was inversely associated with weight gain (4).
Increase your intake of non-starchy vegetables such as leafy greens, bell peppers and carrots. These foods are low in calories but high in nutrients. They’re also high in fiber, which helps fill you up and keeps you feeling full for longer after a meal. This can help you control your calorie intake. The Centers for Disease Control and Prevention recommends a low-energy-dense diet rich in high-fiber, low-calorie foods for weight loss.
Eat healthy fats, such as vegetable oils, nuts and seeds, in moderation. Healthy poly- and monounsaturated fats are still high in calories, but they are nutritious sources of fats that you need for absorbing the fat-soluble vitamins A, E, K and D and for forming healthy cells. Choose these fats over saturated and Trans fats. A study published in “Diabetes Care” in July 2014 found that polyunsaturated fats encourage increases in lean muscle tissue, while saturated fats promote more visceral fat, the type of fat found primarily in your belly.