Healthy Eating Plan

What is a healthy eating plan?

Healthy Eating Plan

There have been many speculations as to what constitutes a healthy eating plan. In this post, I will review and discuss the two types of diets recommended by weight loss experts and identify issues that you will need to be aware of in pursuing a diet plan to lose weight fast.

This diet helped me lose 15 lbs in 7 days

We are all aware of the dangers of being obese and what obesity does. Obesity has been the underlying cause of numerous chronic diseases. According to research, it is a problem that affects over one billion adults and 17.6 million children. The sad fact is that success rates in losing weight long term is very low and ranges between 2% to 20%.

Which Healthy Eating Plan can lower body weight?

There are many different weigh lowering diet plans available today. However, the ones that have been extensively researched are the Low Calorie Diets and the High Fat High Protein Low Carbohydrate Diets.

Healthy Eating Plan – Which diets result in safe weight loss?

We need to know which diets result in safe weight loss as it can be dangerous and even fatal if you pursue a diet that has not been researched and proven to be safe and effective long term.

You must know which diets have positive long-term consequences and which diets have chronic disease risk factors.

Healthy Eating Plan – Low Calorie Diet

Low calorie diets can lower total body weight by an average of 8% in the short term.
They are well tolerated and have shown result s in helping one maintain significant weight loss over a 5-year period.

Very low calorie diets however, produce a more rapid weight loss when compared with the low calorie diet. However, the VLCD should only be used as a short term weight loss goal and not longer than 6 weeks because of clinical adverse effects.

In general, low-calorie diets are:
• high in carbohydrates (55%–60% of total daily energy intake),
• low in fat (< 30% of energy intake),
• energy-reduced (deficit of 2100– 4200 kJ/d: minimum of 4200–5040 kJ/d for women and 5040– 5880 kJ/d for men).

Diets in this category include:
• the National Cholesterol Education Program (NCEP)
• Step I Diet with energy intake restriction
• the DASH diet

For low calorie diets to work well, they should be high in fiber and have a low glycemic index. High-fiber and low-glycemic-index diets are associated with increased satiety and lower insulin levels.

Do Low Calorie Diets Really Work?

The work but the results are significant after 6 to 12 months. Low-calorie diets also lower the amount of abdominal fat with a reduction in waist circumference of 1.5–9.5 cm. However, to achieve this result, you have to incorporate a sensible exercise program.

This diet helped me lose 15 lbs in 7 days

A sedentary woman 45 years of age with a body mass index of 31 kg/m2 (height 167.6 cm [5'6"], weight 87.5 kg [192.5 pounds]) and an energy requirement of 7988 kJ per day (calculated using the Harris–Benedict equation) can achieve a body mass index of about 26 kg/m2 after 6 months on a 5040-kJ/d low-calorie diet.

When following a low calorie diet, dieters need to understand the importance of portion sizes in the diet plan. Poor estimation of portion sizes can result in higher energy intake than the prescribed 5040 kJ.

In addition, dieters should choose high-fiber and low-glycemic-index foods to assist in the control of hunger and to ensure a favorable serum lipid profile.

Fat reduction in the diet also contributes to weight loss. In the NCEP Step I and Step II diets, every 1% decrease in energy from total fat was associated with a 0.28-kg decrease in body weight. This is great news for those thinking of following a low calorie diet.

Is Low Carbohydrate Diet a Healthy Eating Plan?

Low carbohydrate diets such as the Protein Power diet and the Atkins diet, are relatively high in fat and protein content and are not recommended by the American Heart Association because of atherogenic risks.

If you follow this diet, your carbs will be severely restricted to between 3% – 10% of your daily energy intake, without any restrictions to fat and protein. Exercise is compulsory and you are advised to take a daily multi-vitamin, mineral and fatty acid supplement.

The negative effects of high fat high protein low carb diet

Many have reported that the diet is monotonous and hence, not at all appealing.

When carbs are reduced, the body depletes its glycogen stores, inducing what is known as gluconeogenesis. This means that your body will use lean tissue to produce glucose as fuel for your brain. Free fatty acids will also be utilized from adipose tissue resulting in ketosis. Ketosis decreases appetite and the high protein content increases satiety and activates thermogenisis.

Low carb diets warrant require you to consume very little fruits and vegetables, dairy products and whole grains. There are long term repercussions however, such as hypertension and cancer.

The high protein consumed also places high demands on your kidneys and liver in order to metabolize and excrete the excess urea and ammonia. Hence, diabetics and those with impaired kidney and liver functions should refrain from this diet.

Although low-carbohydrate diets may not pose a serious health threat to a metabolically healthy obese patient in the short term, they may put people at risk of chronic diseases if taken on a long term.

Should you follow any of these diets? Yes, you may, but do exercise caution. You should only go on a low carb diet or low calorie diet short term. If you’re planning on following this diet for more than 8 weeks then get a medical practitioner to monitor your health to avoid any complications that may arise.

Healthy Eating Plan – Recommendation

My idea of a healthy eating plan or healthy diet would be one that incorporates all the food groups, because our body needs fat, carbohydrates, protein, fiber, vitamins and minerals to stay healthy. Eat all these foods but control your intake portion. Instead of 3 regular meals, have 6 smaller ones. Drink lots of water or unsweetened herb teas to stay hydrated. Water increases metabolism, clears the body of toxins and helps in circulation. Stay away from colas and other sweetened carbonated drinks. Incorporate at least 30 minutes of aerobic exercise daily.

Weight loss is a long term goal. It does not happen overnight. Consistency is key to success. You will see the weight come off, slowly but surely.

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