2019 is here! The sales of diet books, diet plans, weight loss clinics, fat-burning potions, and supplements are seeing a sharp increase.
People love to hear about (and buy..spending lots of $$$$) on quick fixes for weight loss. However, everyone knows at the deepest level that there is no easy way to lose weight and keep it off. Many deny this obvious truth and would rather be swept up in emotional sales pitches. Truth and hard work have never been hot sales tactics. However, getting results always turns heads.
I would like to share what diets actually got real results for my clients in 2018.
Here is my criteria:
-The diet plan was sustainable for life (this means my client would be happy doing the diet 80% of the time for the rest of their lives…except in the case of some anti-inflammatory diets that may only last for a few weeks or months).
-Clients got most of the results they were after…they met their goals or are on a progressive path.
-The diet was healthy and balanced for the client’s biology (no spikes in cholesterol, loss of lean body tissue, or other negative consequences).
When I work with clients I love going through the process of guiding them towards or supporting them on a diet strategy that works for them. It is always individual. Factors like social and family support, stress levels, time, biology, will-power, and food preferences are all factored in. Once the right fit is made long-term deep changes and real results can be achieved. For some trying to find a way to lose weight has been a long road.
Here is what I have seen work in 2018:
The Low Carb Diet:
The classic low carbohydrate diet. On this diet people typically aim for 50-120 grams of carbs a day. All other calories come from protein and fat. I have seen this dietary approach work well long term for many clients. It seems to especially work for men. On this diet I always recommend that individuals maximize their consumption of low carb veggies. The best part of this diet is that it reduces hunger due to the high amount of protein. In addition, it can greatly aid in blood sugar issues. I have seen people get off diabetic medication from adopting this diet along with adopting exercise and getting better sleep.
The Anti-Inflammatory Diets
(Whole 30 and Elimination Diets Included)
A diet that reduces the amount of pro-inflammatory foods (like sugar, fried food, wheat, dairy, nuts, nightshade veggies, high histamine foods, etc) and greatly increases the amount of anti-inflammatory foods (like colorful fruits and veggies, organic food, ginger, turmeric, herbs, real food, etc) can dramatically change a person’s life. People that struggle with autoimmunity, fibromyalgia, irritable bowl disease/ syndrome, chronic inflammation, and other chronic health challenges benefit the most from these types of diets. Why do these diets work? The human intestinal track is constantly exposed to foods, chemicals, dyes, artificial substances, more chemicals, and waste products and more. For some people the immune system becomes over-reactive to some of these constant exposures. In addition, the tissues of the GI track become chronically inflamed. Giving the body a break from irritating foods and substances can be transformational and some people experience weight loss for the first time in decades.
Ready To Eat Meals
What if you had a personal chef prepare 2-3 meals a day, measuring out calories and portion sizes? That would be great…but I have no experience with this (though it would probably work well). What I have seen work is the use of meal prep services and high quality frozen food. I have seen this work best for people with limited time, portion control problems, lack of skill or desire to cook, and healthy food choices. Options for healthy meal prep services are becoming more abundant. Not only are there good local options for meal services but many healthy nation wide companies (like Blue Apron) are springing up.
Healthy Gut Diets
(Low FODMAPS, Fast Track, Low Residue Diet)
Similar to the anti-inflammatory diet, healthy gut diets aim to cut inflammation with the central target being the gut. Many people struggle with gut issues (constipation, diarrhea, GERD, reflux, IBS, IBD, fermentation syndromes, etc.). Inflammation in the gut often causes gut specific symptoms and./ or systemic problems. An inflamed gut can drastically slow down or halt weight loss and fitness goals. The most interesting part about healthy gut diets is that they can take away peoples chronic GI issues that they believed were normal.
Bars for Breakfast
As simple as it might sound, I have seen forming the habit of only eating a breakfast bar or a breakfast bar plus fruit and veggies change the scales for some people. This makes since when someone is accustomed to having a high carb breakfast with 600 calories of bread and sugar (think pancakes or toast and jam….perhaps cereal and orange juice). Sometimes weight loss can be simple.
Intermittent Fasting and Time Restricted Eating
I have seen some people thrive from fasting for a large portion of 2-4 days a week or skipping breakfast most days and having a late lunch. This goes back to the principle of giving the gut a break to allow the body to rest. The immune system gets a chance to cool off. What is interesting about this diet is that our ancestors were forced to fast often, especially during the winter. It is rare for people to fast today. We have access to food year around. In fact, for the first time in history people can live in Iowa during a snow storm on December 22nd and eat a banana from the jungle. Bottom line: people will get a reduction of inflammation and will probably see a decrease in appetite as their body gets used to burning fat as fuel (this happens with fasting).
The Mediterranean Diet
The best part of this diet is that it offers a large range of very healthy foods and recipes in an easy to understand package (as long as clients are willing to cook). The Mediterranean diet is a well researched diet and lifestyle that cuts inflammation, is heart healthy, and has great variety in foods and flavors. From a nutrition standpoint, a properly done Mediterranean diet blows the SAD diet (standard American Diet) out of the water. I have seen this diet work very well for a few clients who have decided to eat only Mediterranean style food 80-90% of the time.
Fasting-Mimicking Diet
The fasting-mimicking diet was researched and created by longevity researcher Dr Valter Longo. The basics of the diet are this: for 5 days you consume only about 800 calories. These calories are made up of highly nutrient dense plants and fruits. The goal is to get high amount of some specific polyphenols (plant chemicals) in your body while almost being in a fasting state. The results can be profound. Not only is inflammation cut down, but many systems in the body regain better function through cellular clean up (this diet is low protein, so the body does some clean up work). Interesting, right? I have had 2 clients do this with life changing results. This process is repeated a number of times a year based on a persons’s needs.
What Will Work For You?
Finding what diet strategy works for a person is always an individualized process. A good place to start is looking at what approach has yielded success or partial success in the past. Current stress, support, health needs, and other health conditions are also major factors. Above all, people have to be honest about their willingness to change and accept how this can change from day to day. If motivation is low, something has to be done about motivation before addressing dietary changes. As many clients tell me, many people know what to do, but fail on sticking with changes long enough to turn them into habits. Being stuck in a rut is the number one killer of new year’s health goals!
Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.