“I’ve been on a diet for two weeks, and all I have lost is two weeks.” – Totie Fields
If this humorous quote resonates with your diet situation, then it is not working, unfortunately. Diet plans chalked out for weight loss often render undesirable results. And oftentimes, we come to the realization much later, after having wasted loads of time and energy. According to a study conducted by the Journal of the American Medical Association, the best diet for an individual happens to be the one that he/she can stick with for a long period of time. Dietitian and weight loss expert Jaime Mass says, “Being realistic with yourself about what type of nutrition program is right for you is actually one of the keys to long-term success.”
But knowing which diet is best for us can be a herculean task. But there are signs which can tell you, if the chosen diet is working for you or not. Look at the below list and you might be able to decide for yourself, if your diet is meant for you or not.
1. Calories –
Too Little Too Less
Your diet should be planned with the minimum required calorie intake in mind. Women need 1200-1440 kilocalories of energy every day to sustain themselves throughout the day. And average-sized men need 1,700 kilocalories every day for their sustenance. Any diet that is failing to provide the minimum requirement of energy, is not doing much help. Starving can send your body signals to start burning muscles instead of fat, and it will lead to unwanted results.
2. Elimination of Macronutrients
A diet must not exclude entire food groups altogether. Our bodies need macronutrients, micronutrients as well as trace elements for successful functioning. Cutting out whole grains, fruits and legumes completely from the diet will cause unnecessary nutritional deficiencies. And completely avoiding them might also lead to unnecessary binging.
3. Variety Is The Spice
If your diet forces you to stick to the same food, then it needs to be reconsidered. Eating the same food over and over again can end up making a person feel fed up; and also create gaps in nutrition. Different varieties of food should be allowed in a diet to make sure all kinds of nutrients are being provided to your body.
4. Cheat Day Is Necessary
A ‘cheat day’ is vital, as it allows you to feel satiated after weeks of hard work. This makes the diet sustainable, as it includes a ‘feel good factor.’ A research published in the International Journal of Obesity and Related Metabolic Disorders, affirms that carbohydrate intake increases leptin levels as well as the energy expenditure the following day. Leptin is an important hormone that
5. All Liquid Diet Is No Good
Liquid diets are mostly nutritionally impaired. Juices contain less nutrients when compared to whole fruits, as nutrients get lost in the process of making juices. So, consuming only juices and smoothies are not a healthy way of losing weight. Liquid diets come with a risk of great nutritional deficiencies. That is the underlying statutory warning that comes with liquid diets.
6. Forced To Eat Foods You Dislike
We all tend to prefer unhealthy but tasty foods over healthier alternatives. But if your diet is only filled with food that you despise, then you will never have a satisfying meal while being on the diet. This can make your diet short-lived. So, make sure that your diet allows you to
Diet is integral to good health as well as losing weight. So, make sure your diet is allowing both to happen simultaneously, without compromising too much on your palate.