I follow Richard Bernstein M.D. "The Diabetes Diet" which is low carb. His wonderful book "The Diabetes Solution is well worth reading. He says all obese people are Insulin Resistant and with time will develop Type 2 diabetes (25 million Americans have it now.) I don't have Type 2 diabetes but I do have Insulin Resistant so I'm following his diet. He's had Type 1 diabetes since he was 12 and he is a healthy 78 now.
*No special plan. *No special "Diet" Food. *Focus on home cooking. *No fast food/junk food. *Portion control.
These are my guidelines. The details fall into place around these guidelines. I switched from relying on prepared/processed/restaurant foods to taking responsibility for feeding myself - my "diet" can be summed up in one word: Awareness.
I refuse to consider any sort of "diet" other than the generally accepted guidelines for healthful eating - eat my veggies, get enough lean protein, cut back on the refined carbs, avoid processed/junk/fast food. The Spark nutrition tracker helps a lot to keep my overall portions as well as my fat/carb/protein intake on a sensible target. I won't eat any prepackaged/processed Special Diet Food. I eat what I like, what I will continue to eat FOR LIFE, just in slightly smaller amounts right now.
A set "diet" like those endorsed by celebrities or hawked on Dr. Oz is almost guaranteed to work only for a short time, if it works at all, for the reasons listed below. My approach has been to learn to eat healthier, then figure out what I like to eat that falls into those categories. Healthy eating should be enjoyable and should taste good to you, otherwise you'll be miserable. If nothing else, have Spark people recommend your menus for you, and after awhile when you get more familiar with it, you can branch out on your own.
Fitness Minutes: (56,707)
3,781 8/12/13 3:46 P
Look at what you're doing as a journey toward your OWN health. Figure out what healthy eating means to you, and expect your definition of that to change as you move forward. Last August, I chose meal plans off the spark people food tracker. Did you know you can switch them out if you don't like a plan for that meal. And you can substitute completely a menu you design. I had success doing this, but
I found I was always feeling hungry. A spark member blogged about the Full Plate Diet and I downloaded their book and I started to gradually increase my fiber by increasing my intake of fruits and vegetables. They really hadn't figured into my eating plan until then.
And then in October, I started following Dr. Fuhrman's Eat to Live program. There is a team here on Spark People for Eat to Live.
Note: None of these plans were low calorie plans. I've done them over and over and lost, got sick, and gained back all lost and more. I can tell you you MUST decide your food is your delicious medicine. What you eat determines your weight AND your health and your youth. For the rest of your life.
Good Luck. Take a slow, thoughtful journey toward your health and you will arrive there and be amazed at how much better and happier you feel.
Your "eating plan" for weight loss should meet your nutritional needs, while using a calorie range that results in about 1-2 pounds weekly weight loss. It should be an "eating plan" that you can use and enjoy for the rest of your life.
I eat a low carb, moderate protein, high fat diet. I also eat a whole food diet, no preservatives, real food ingredients if in a package. I am also gluten free 100% of the time, grain free 80% of the time.
High fat keeps me full and vegetables and protein nourish my body. I feel great!
DavidJackson.. starvation isn't a safe way to lose weight. Choose a diet quickly.
Fitness Minutes: (4,418)
278 8/12/13 2:09 A
I would recommend to start with clean eating, mainly because it is more of a lifestyle change then a 'diet'. Record everything you eat/drink, and record how you are feeling after. If you find yourself binging after eating a certain trigger food, see if you can cut it out of your diet. Eat food that makes you feel good and optimally function in the long term, but whatever you choose remember to eat your veggies, keep most of your diet as unprocessed as possible and as fresh as possible. Clean eating is the best way to start (IMHO), and once you learn what your body functions on best you can adjust accordingly. Good luck!
Fitness Minutes: (0)
42 8/12/13 1:48 A
As far as the word diet as it was intended to mean.. you have to have a diet. I went with low carb. Eating carbs just made me want to eat more and more. By cutting out the foods that caused these cravings.. starchy, sugary carbs, I no longer eat except what is on my tracker, and at the preset times.
Most diets will work if followed correctly, but the food most of us are told to eat causes people to get hungry. Of course, then we eat. There are dozens of posts every day here about how people are starving, or couldn't stop from overeating. These people aren't weak, they are just listening to bad advice. Half of the food we think of as healthy causes us to become hungry, and when we are hungry, we no longer worry whether the food we eat is good for us.
By cutting down to lower carb/ lower glycemic foods, you can get rid of hunger completely, and eat what you want. Over time you slowly add back in carbs that do not cause cravings, and that will vary by individual. Through trial and error, you will find out what works for you.
Whatever diet YOU choose, it should be one that allows you to enjoy real food, and eliminates hunger completely, so that you are not relying on willpower, which, if it was enough for us, we wouldn't be here anyways. I have yet to find any other diet besides low carb that does that for people.
I think we have all tried dozens of diets, as people tend to use the word on this site. Most failed us for the very reason that we were starving. We ate our daily food, and at 10 p.m., we were starving, and overate. Any diet that causes you to not be hungry will be one that you can follow. Low carb allows me to eat over 2000 calories a day, and lose 1-3 lbs every single week. I would suggest a low carb plan for you, but if something else gets you the same results, then I am glad for you. There is no one diet that works for us all, and sometimes the types of food you eat are just as important as how many calories you eat.
We know that 100 calories of ice cream, and 100 calories of asparagus won't react the same in our bodies, and no one would argue that. Why can't the same be true of bread, or pasta, or corn? If you replaced them with 10 servings of veggies, and 2 servings of low glycemic fruit, would that be a bad thing? Last of all, ask yourself when the last time you binged on meat, or fatm that did not include carbs.. no one gorges themselves on fish.. it is always carbs. They are what is making us overeat. Be more selective in the types of carbs you eat, and you will probably find it a lot easier to stick to your SP ranges.
Diets are short term solutions. Think about how you have been eating and figure out how you can eat better for the next 12 months. Then figure out how you can eat better for the following 12 months. Then repeat for the rest of your life.
Fitness Minutes: (28,570)
846 8/11/13 9:59 P
I didn't choose any "diet" in the sense of the word I think you mean. My diet consists of pretty much any food I want to eat (which is usually reasonably healthy choices) that fits into the daily calorie range generated by SP. I've lost more than 70 lbs in the last year or so doing that and am very close to my goal weight.
Most diet plans are difficult to stick to long term and don't teach you much about being healthy. Instead of "going on a diet", how about "getting healthy"? Find out about healthy portions, what foods are healthful and what ones are more like 'sometimes foods', and just make small changes now, and ongoing, that add up to big changes in the long run.
Entirely changing how you eat to follow someone else's specific 'plan' is a path that almost always leads to failure (sometimes loss first, but then usually regain, so either no loss or loss/gain for most people who try them).
I have tried quite a number of diets and personally i haven't been able to stick to any of them for more than a week. I have since resorted to eating as cleanly as possible. This involves eating fresh and homemade foods without preservatives. I know that it takes a little more effort than usual because of cooking but it certainly does make a difference. I have learned to do the cooking over the weekend. There are tons of clean eating websites these days; a couple of favorites are http://www.cleaneatingmag.com/recipes/ and http://www.eatingwell.com/nutrition_health /nutrition_news_information/10_ways_to _eat_clean. Hope this helps.
Hello I am still trying to figure out what "diet" I should approach, I want to be successful this time around and I am being very indecisive if I am going to decide to do a juicing challenge or if I am going to eat....but don't know what to do, what to eat? If i am honest with myself carbs and starch are my biggest enemy and when I go to the grocery store I don't really buy junk food, I have grown to skip those isles. I do have a habit at work to eat out and not eat my homemade lunch. Please anybody give me some advice I need some support here and I feel so alone with this.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.