Which diet is the best to achieve your healthy resolutions in 2020?

Dear valued members,

Our topic for this month can be appropriate as a Lunar New Year’s resolution, since we will talk about weight loss diet. Although there are many diets out there, the truth is that there is no perfect weight loss diet. Different diets work for different people depending on physiology, lifestyles or tastes. Some focus on reducing your appetite, while others restrict calories, carbs, or fat. Most importantly, before jumping into a diet it is essential to know that rapid weight loss is not sustainable. Quick weight loss diets are not healthy, and the weight is likely to rebound when you begin eating again.

In order to pick up a diet, you should consider your personal needs and what can work best for you. Key factors to think about can be:

• Have you ever dieted before?
• Which diet worked for you in the past?
• How did you react to the diet, mentally and physically?

Popular diets based on intermittent fasting, such as the 16:8 method, the 5:2 diet or the Warrior diet for instance can be demanding. It will be the topic of a future communication. Here we will focus on a few diets which are healthy, well-balanced, sustainable and easier to follow even during festive periods because they are not based on calorie restriction.

The Mediterranean diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea, particularly Italy and Greece. It is plant-based and not meat-based, typically high in vegetables, fruits and olive oil. The main components of Mediterranean diet include:
• Daily consumption of vegetables, fruits and whole grains
• Weekly intake of fish, poultry, beans and eggs
• Moderate portions of dairy products
• Limited intake of red meat

Foods to avoid on the Mediterranean diet include red meat, added sugar, and refined grains. The Mediterranean diet is not only healthy; it is also a delicious way to eat. Apart from weight loss numerous scientific studies have shown that the Mediterranean diet helps prevent heart attacks, strokes, type 2 diabetes and premature death.

The Atkins diet is the most famous low-carb weight loss diet in the world. By eating high protein foods (meat, poultry, fish and eggs) and high-fat foods (cream, butter, cheese) you consume fewer calories. Carbohydrates, such as bread, potatoes, rice, chocolate, chips, cereals, as well as sugars are severely restricted. Studies have shown it is one of the most effective ways to lose weight. It has become very popular, simply because you will enjoy plenty of tasty options and will not need to restrict your appetite. Although this diet does not require a high level of effort in changing your food habits, you will need to go through the four phases requested by Atkins for a sustainable result.

The Keto diet is a very low-carb (even more restrictive than Atkins), moderate-protein and high-fat diet plan. The idea is to get your body into a metabolic state of ketosis where it will use fat more than sugar from carbs as its main source of energy. There has been controversy on the Keto diet regarding its potential unhealthy effects particularly regarding cholesterol levels.

The South Beach diet, popularized since the beginning of the 2000s, emphasizes eating food with a low glycemic index, and categorizes carbohydrates and fats as “good” or “bad”. It goes further than Atkins on not only reducing carbs but selecting which ones to eliminate from your menus, such as fruit juices for instance.

Obviously whether you want to try the Mediterranean, Atkins or the South Beach diets, your doctor can help you determine which one is best — and worst — for your body. It is important to remember that most people can lose weight on almost any diet, especially in the short term, but more important to weight loss is how many calories you take in and how many calories you burn off. Losing a large amount of weight rapidly could indicate that you are losing water weight or muscles rather than fat.

Finally, we also want to take the opportunity of this year’s first Newsletter to send our best wishes to you and your families for a happy and healthy year 2020. Thank you for being a member of Puerfons.