What is the correct diet?

What is the correct diet?

Weight gain occurs when the amount of calories consumed exceeds the amount of calories the body burns during daily activities, exercise, and in general; Weight loss occurs when eating less than usual amounts and increasing the level of physical activity, and long-term changes are the only way to lose weight in a healthy way and maintain its stability.

  It is always advised to get rid of the idea of ​​a short-term diet, to lose weight in a healthy way; Lifestyle changes that allow maintaining a healthy weight must be adopted by eating foods rich in nutrients from different food groups in the appropriate quantities for the body. once in a while.

 It is worth noting that there is no single diet that helps all people magically lose weight. Where it is advised not to rely on popular diets (: Fad diet) to lose weight, and instead it is advised to search for a healthy and balanced food plan that can become a practical and permanent lifestyle

 There are some characteristics that indicate that the diet is healthy, we mention them as follows:

It is suitable for the needs of the individual

 As we mentioned earlier; There is no single diet suitable for everyone, and the appropriate diet can be determined according to a person's preferences, lifestyle, and weight loss goals, through the following:

 Evaluating the previously followed diets, determining the appropriate and successful matters, the inappropriate and unsuccessful matters, determining the systems that can be followed, and determining the physical and emotional feeling while following these diets.

 Determine the person's preferences. One person may prefer to go on a weight loss program alone, while another may need group support via the Internet or in-person meetings. setting the budget; Some weight loss programs require you to purchase nutritional supplements, meals, visit weight loss clinics, or attend support meetings, so budgeting must be appropriate.

Determining the individual's special requirements and needs, and if he suffers from a health condition that affects the quality of food he can consume; Such as a food allergy, or if there are cultural or religious requirements or preferences regarding the quality of food.

It is easy to apply in the long term

 The system that does not cause stress and tension for the person must be found, and can be followed in the long term. If the diet is a quick solution, and not a solution that encourages permanent changes in lifestyle, this may represent a problem, especially restrictive diets that promise significant weight loss and in time. The short term, which may eventually cause overeating as a result of feeling deprived, so focus on healthy eating habits that can be continued throughout life, not just for a short period.

 Takes into account the health condition

A health care provider can help determine health problems that should be considered when choosing a diet, for example, diabetics need specific nutritional requirements that may limit the types of diets they can choose, and it is preferable to follow the DASH diet for people with high Blood pressure, which helps them reduce salt consumption, and people with arthritis may be more comfortable with exercise plans that don't include weight training.

Be based on realistic goals

The goal of losing weight should be slow and steady, usually losing 0.5-1 kilograms per week, and weight loss may be faster at the beginning of the program, and most experts believe that you should lose no more than one kilogram per week, because this may mean weight loss Water, and lean muscle mass instead of excess fat, which may cause weight regain again when you stop following the diet, and in general, losing 0.5-1 kilograms per week needs to burn 500-1000 calories more than the calories consumed per day, This can be implemented through a low-calorie diet and regular physical activity.

It is worth noting that losing 5% of the current weight may be an initial realistic goal, and if the weight is 82 kilograms, then losing 5% means losing only 4 kilograms, a goal that can help reduce the risk of chronic diseases, such as heart disease and type 2 diabetes. When setting goals, you must think about the results and how to reach them. for example; It can be said that walking daily for 30 minutes is one way to reach the result, while losing 5 kilograms is the desired result, and the way to reach the result must be determined, because changing habits is the key to losing weight.

Contains balanced foods

 The diet should include all the major food groups; Where a healthy diet includes: vegetables, fruits, whole grains, low-fat dairy products, lean protein sources, nuts, and seeds, and it must be a balanced diet, and contain an adequate amount of nutrients and calories; Eating large amounts of some foods such as meat, or significantly reducing calories, or skipping foods from a specific food group such as carbohydrates can cause many nutritional problems, and it is worth noting that safe and balanced diets do not require the consumption of nutritional supplements, and the healthy diet that You can stick to it for life, the best diet ever.

 Focuses on the quality of the food more than the calorie content

 Focusing on the quality of food is an important part in addition to focusing on losing weight, as it is recommended to focus on eating high-quality foods in the right quantities, rather than choosing foods based on the amount of calories in them only; You should choose healthy, high-quality, low-calorie foods, and reduce the consumption of low-quality foods, and from high-quality foods:

 Unrefined and minimally processed foods, such as vegetables, fruits, whole grains, healthy fats, and healthy sources of protein. As for low-quality foods, we mention:

Processed snacks, sugar-sweetened beverages, refined grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-GI foods like potatoes.

 It contains acceptable foods that a person likes

 The diet should include foods that a person loves and enjoys eating, not foods that can be tolerated for a short period. If the food in the diet is not accepted, the person will not be able to continue it, and the lost weight will return again.

 Focuses on other factors related to weight loss

 Attention should be paid to increasing the level of physical activity; Vigorous physical activity must be practiced at an average of two and a half hours per week, stress levels must be controlled for some people, and emotional problems that can lead to unhealthy eating patterns must be addressed.

 Flexible

A flexible diet allows for some occasional and reasonable indulgences, and should contain foods that can be found in local groceries, however the diet should limit sugary drinks and sweets high in sugar, because they provide the body with very high calories without providing enough elements food.

 Focuses on the behavioral aspect

Counseling and behavioral therapy help you learn how to develop healthy eating habits and get enough physical activity and stick to them regularly.

 Doesn't make you feel hungry all the time

It is necessary to choose a diet that does not cause a feeling of hunger, such as diets containing foods rich in water and fiber, such as soups, fruits, and vegetables, as these foods help to feel full, reduce food cravings, and thus help adhere to the diet without feeling deprived. As fiber and water promote a feeling of satiety with the fewest possible number of calories, and when you increase the intake of low-fat protein sources; Such as: chicken, legumes, and fish, which can reduce food cravings and keep you feeling energetic for long hours.

 Provides long-term strategies

 A healthy and correct diet provides long-term strategies for dealing with potential weight problems in the future; Get support and change your physical activity routine.

 Other aspects

A safe and successful weight loss regimen must include some other things, including:

It should be based on a scientific basis, and it should be created by a certified specialist.

It is based on portions, and allows small portions of your favorite foods and drinks.

 Snacks are allowed between main meals.

It doesn't rely too much on supplements.

It involves drinking plenty of water.

 It includes information about getting enough sleep, relieving stress, and the advantages and disadvantages of weight-loss medications.

Supports feedback and ongoing support in person, over the phone, or online.

It includes a plan to keep the weight stable after losing it.

 

 What is the best diet to avoid?

 Many popular diets encourage rapid weight loss without focusing on getting the nutrients the body needs, and they do not help improve long-term eating habits, or lose weight continuously, and some of them may cause health problems, and these diets are usually marketed as better and faster. A way to lose weight, however, some of these diets include eliminating foods containing nutrients necessary to maintain good health, and some diets claim that certain hormones are responsible for weight gain, and that food can change body chemistry, and these diets are characterized by being On insufficient and poor research, or wrong research, such as diets that include high-fat, low-carb, or high-protein meals.

Other indicators that this system is unhealthy include:

 It promises fast and magical results.

 It is based on foundations that are not approved by accredited professionals.

 Eliminates a specific healthy food, or an entire food group.

 It requires buying nutritional supplements touted as helping to burn fat, lose weight, and significantly boost metabolism.

 No exercise required.

 Focuses on specific foods, such as: grapefruit, maple syrup, lemon juice, or a certain soup.

 It has strict rules, with some diets requiring the purchase of expensive meal replacement products, such as protein shakes.

 It relies heavily on calorie restriction, and it is worth noting that severe calorie restriction leads to weight loss, but it is an unhealthy, and unsustainable approach, as calories are the fuel that the body needs to function properly.

 It promotes specific food combinations, as there is no reliable scientific evidence that combining certain foods, or eating foods at specific times of the day, helps to lose weight.

 It promises weight loss from a specific part of the body, as it is scientifically impossible to lose weight from only one part of the body.

 Disadvantages of following an unhealthy diet

 Following unhealthy systems may be associated with some damages and problems, including the following:

 Cannot be maintained for long periods of time:

 As it is not possible to continue on very difficult diets, it ends up stopping them, and regaining weight again, and in most cases these diets do not succeed in the long term, and they greatly affect mental and physical health, while a healthy and sustainable diet provides a large space It is flexible, and allows eating some favorite foods from time to time, so it is the most successful weight loss system in the long term.

 Possibility of causing weight gain in the long term:

 Metabolism and energy burning in the body are greatly affected when diet is manipulated, and weight gain is one of the common side effects of popular diets, and weight loss is usually at the beginning when following these diets just losing weight from water, and these diets can eventually lead To slow down the body's metabolism, because it stimulates the body to enter a survival mode, a situation that reduces the burning of excess fat in the body.

 Possibility of causing health problems:

 This is as a result of not obtaining sufficient amounts of dietary fiber, carbohydrates, vitamins, and minerals, so these diets may increase the risk of developing a deficiency in nutrients necessary for good health, and the degree of safety of some of these diets in the long term is not yet known, so it is Not suitable for all people, children, adolescents, athletes, highly active people, people with diabetes, pregnant women, and people with a history of eating disorders should avoid these diets completely, and it is worth noting that reducing food too much may cause a range of side effects, Mood swings, feeling hungry, forgetful, lack of focus, slow thinking, tiredness, weakness, dehydration, nausea, headache, and constipation.

 The possibility of reducing fertility levels, especially in women. NS

Possibly lowering the level of immunity.

 Dieting overview

Weight loss programs that rely on nutritional counseling, physical activity, and behavioral therapy are among the latest treatment methods for children and adolescents who are overweight or obese, and weight loss programs can be divided into two phases: weight loss, and maintaining weight stability after losing it. Diet is the most important factor during the weight loss stage, while physical activity is believed to be the most important element in the stage of maintaining a stable weight, and to obtain a diet appropriate for the person's condition and preferences, it is recommended to consult a nutritionist.