The Best Weight Loss Plans
There are so many weight loss and eating plans available that it can be difficult to decide where to start. Your friends at work are succeeding different diets. Some are on thee Ketogenic diet, your cousin is following Whole30, and your doctor wants you to follow the DASH diet. But which one do you choose? Don’t despair, my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, can guide you!
This post will break them down into simple terms. It will help you understand which might be your BEST eating plan.
Calorie Restricting Plans for Weight Loss
Weight loss plans that involve calorie limiting plans are very common. They are based on limiting the calorie intake to approximately 500 calories below your basal metabolic rate, or BMR. If this caloric limit is greater than 800 calories per day, it is safe (per the FDA) to perform without medical over site. To find out what your BMR is you can use a Tanita Scale, or use this link. BMR Calculator
The calorie limiting plans will require you to monitor your caloric intake daily based on your food choices. These plans can be modified for people with obesity-related health conditions such as diabetes, high cholesterol, or high blood pressure. The food selections can support the special needs of each of those conditions, while providing calories sufficient for weight loss. These plans can also incorporate the popular macro monitoring as well. There are many apps for smartphones that monitor your calorie intake and calculate macro and micro nutrients for those who need to monitor those.
This type of eating plan is fantastic for the individual who likes to monitor, plan, calculate and be intensely involved. Individuals who chose this type of plan often like to cook and prep for their success.
Meal Replacement Plans for Weight Loss or Weight Maintenance
Meal replacements were one of the first diet changes that I used in my 30s. I used Herbal Life shakes. Using meal replacement shakes as a weight loss program typically involves replacing two meals a day with a shake and then eating a sensible third meal.
This type of meal plan is remarkable for quick weight loss, but sustaining it can be somewhat trickier. With meal replacement programs, the transition off the program will need to be managed. Meal replacement shakes can be incorporated into other diet programs. They can be used to provide additional protein as needed to maintain muscle mass during a calorie-reduced diet. And they can be used to maintain and sustain weight loss due to the consistent nutrition count which helps to maintain a certain calorie level.
This type of diet is the one to use when you are busy and don’t have time for preparations, or you dislike cooking.
Whole Food Plans for Health That Can Be Used for Weight Loss and Weight Maintenance
Whole food/clean food eating plans encourage eating foods that are in their most natural forms . Ensure that they have been not been processed at all, or are processed minimally. These types of plans include paleo and Whole 30. They emphasize that eating good wholesome foods can rebalance the body and health.
These types of plans can be utilized for weight loss by using the BMR calculation for weight loss, or even just by eating the correct portions. The medical diets, such as Therapeutic Lifestyle Changes diet (TLC diet), diabetic diets, and the Mediterranean Diet will fall into this category.
The ketogenic diet requires significant limitation of carbohydrate intake to induce nutritional ketosis. This state allows the body to use the fat stores for energy which results in weight loss. This diet is high fat, moderate protein and low carbohydrate.
These diets are ideal for those who like to cook and have time to prep their foods. These plans encourage eating clean foods and result in great results.
Sustainable Eating Plans for Weight Loss and Weight Maintenance
Eating plans that are sustainable—for the weight loss goal, as well as for maintenance—will include the foods that a person likes to eat, in the proper portion size for either weight loss or weight maintenance. The initial eating plan, depending on the goal, will include adjusted amounts of macro nutrients, which are protein, fat and carbohydrates. If the diet is for weight loss, there will be a limit on the fat and carbohydrate intake, and adequate protein. to maintain muscle mass. These ratios would vary.
Eating plans to manage high blood pressure will focus on sodium and potassium intake. Eating plans for diabetes will focus on adequate carbohydrate counts. This ensures that the blood sugar improves, but does not result in symptoms of low blood sugar or hypoglycemia.
There are many more types of eating plans to choose from. These are the plans work when followed! I have also recommended combining one or more eating plans. Combining eating plans allows for the ebb and flow of life while maintaining your path to your goal.
Your most pressing question at this point should be, “Now what?” order my book and be prepared to learn to love active living and clean eating!
No matter what your goal is, I know you can and will attain and surpass it. I can’t wait to hear from you as you describe your success story.
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