4 Healthy Diets for Lifestyle Change
Diet is the four-letter word that many Calorie Count members are scared to say. We advocate balance, moderation, and a common-sense approach to eating healthy, but for some, it's easier to follow the guidelines of a diet to stay healthy. We chose four diets, or eating styles, that will help you create a healthy lifestyle. These programs are good for lifestyle change because they incorporate aspects of healthy living that can be followed on a long-term basis.
Volumetrics
Following this diet will help you choose foods that help you stay satiated by increasing low-density foods, that is foods that have less calories per gram. Because it is more of an approach to eating, no food is off limits, and following The Volumetrics Eating Plan and The Volumetrics Weight-Control Plan, will help you create a plate that has less calories, but is still satisfying. You'll also learn to control portions of high-density foods and which low-density foods you can replace them with. The plan also promotes physical activity and keeping a food log, sound familiar?
The LEARN Diet
Created by Dr. Kelly Brownell, LEARN is an acronym for lifestyle, exercise, attitudes, relationships and nutrition. The success of this program lies in the focus on addressing all aspects of eating. It's not just a prescription for weight loss, but a way of personalizing your experiences with food and applying its principles to help you overcome obstacles to choosing healthy food consistently. The 16 lessons of the plan are a gradual, well-defined way to learn to gradually replace bad habits, with good ones.
The Mediterranean Diet
Based on research, this diet can help with weight control and reduce the incidence of chronic disease. While there is no strict guideline that outlines the Mediterranean diet, it is marked by occasional red meat, with weekly helpings of fish, poultry and eggs, and daily helpings of whole grains, healthy fats, such as olive oil, dairy products, such as cheese, and an occasional glass of wine. Because physical activity and walking regularly is also a part of the Mediterranean lifestyle as well, the diet is not all about food. Here is a pyramid that outlines how regularly to eat certain foods.
The DASH Diet
US News and World Report dubbed this the #1 Best and Healthiest Diet Plan. Proven to lower blood pressure in just 14 days, The DASH Diet Action Plan was promoted by the National Institutes of Health for those with hypertension. The diet very closely resembles the Dietary Guidelines for Americans and plays up the nutrients potassium, calcium, protein, and fiber. For the National Institutes of Health's Dash Eating Plan click here.
Bottom Line
Each of these diets focus on creating healthy eating habits which is the principle path to lifestyle change. They do not demonize certain foods, or create unsustainable restrictions. They are flexible allowing for small indulgences and call for regular physical activity, which helps stave off weight regain for weight losers. If you need more help learning how to create a healthy eating plan, these diets are a great place to start.
Your thoughts…
In addition to counting calories, have you tried any aspects of the diets above to keep a healthy balanced diet?
Comments
Coachtod...what a great post. Whenever people say diet you can just see them cringe. I prefer to tell people I'm rearranging my food choices and choose to eat whole foods rather than processed or deep-fried. I feel so much better than I did three months ago when I eat whole foods and I've lost 20 lbs too. Congratulations on losing 100 lbs and keeping it off for so long.
Coachtod - excellent post. And wicked_kitty - I like the way you position it with others. I will try the same. Thanks for sharing. I started to eat more of a whole food diet with the new year. I definitely feel better and have noticed some welcome changes like my complexion and less joint pain. I know the weight will slowly come off - and I view that as a bonus. My main objective is to feel better and it's working!
coachtod... GOOD FOR YOU!!! You've worked hard to lose the weight, and understand how easy it is for one to put the weight back on, [try looking up a website called "manmeetsscale.com"] You can sign up to get his newsletter which is always enlightening... I, myself, have lost 90 pounds about 5 years ago, and have stayed withing 5 pounds of my goal weight ever since. Did you know that it takes fewer calories for a formerly overweight person to maintain their weight than it does for a normally thin person to maintain their weight??... It's not FAIR, but it's TRUE!!
Anyway, keep up the great work, coachtod, and don't let those pounds creep back up on you... it's a shame, but we've ALWAYS got to keep our guard up or we'll put all our hard work down the tubes!...and put the weight back on...
I've found that it's more difficult to KEEP the weight off than it is to LOSE IT! [haven't you?] I think it's because you don't have an end-goal in sight, you're just trying to MAINTAIN!!
At any rate, CONGRATULATIONS on your weight loss, and I wish you the best in your endeavor of KEEPING it off!!!
I was wondering (this is to anybody), has had any experience with food addiction/emotional eating/pcos/high blood sugar (not quite diabetes) and weight loss? I have sleep apnea as well. I find myslef eating salads and whatnot but then it seems like I still have a slip everyday whether it's a piece of chocolate or cake. Like Coachtod, how do you go from I'm assuming eating processed food to eating non processed food?
Daisydoo94574...I slowly started adding more veggies and fruit to my meals and less processed food. It didn't happen overnight for me, others might have found the transition faster.
Start with breakfast and look at what you're currently eating. Try to replace one processed food item for a whole food one. If that's working for you, then add another replacement. Keep working your way through your meals and before you know it you won't even have to think about adding whole foods, you'll just do it automatically.
With sweets I use to eat chocolate, potato chips, pretzels all the time. I don't buy chips and pretzels because I don't like how they make me feel after eating them. If I want chocolate I'll buy a piece of small dark chocolate, milk chocolate just doesn't do it for me anymore, and only one piece. Chocolate is becoming less frequent of a sweet craving for me, when I want something sweet now I grab some grapes, blueberries, an apple, they all have satisfied my sweet tooth.
Keep fresh fruit and veggies in the house at all times. Don't buy the junk food, if it's not in the house then you can't eat it. You'll get there. Good luck!
daisydoo, I just got diagnosed with insulin resistance and PCOS. Are you on any treatment? Metformin helps to regulate blood sugar. I've found that increasing my protein has helped with cravings and hunger. You don't have to go super low on carbs of course, but I was overdoing them. A little bit of activity helps as well, even just a short walk. That said, I think allowing yourself a treat is okay in moderation. Especially if you're eating more healthfully in general, I think eventually you'll start to crave those sorts of foods less.
Wow, I am really impressed! I know what you mean about the "D"word. I am going for healthier eating habits, something I can stick with -- and enjoy -- the rest of my life.
american
apples
asian
beans
beef
blog
bmi
breakfast
calcium
calories
cheese
chicken
chocolate
coffee
confidence
cooking
dessert
diabetes
diet
dieting
dietsinreview
dinner
eggs
emotionaleating
exercise
family
fiber
fish
fitness
fruit
goals
healthyeating
hunger
hungrygirl
inspiration
italian
mediterranean
mexican
mindset
motivation
nuts
obesity
party
pasta
portioncontrol
protein
quinoa
recipe
recipes
salad
salmon
self-esteem
sleep
snack
snacks
soup
spinach
stew
stress
successstory
sugar
support
tbl
thebiggestloser
tips
turkey
tv
vegan
vegetable
vegetables
vegetarian
water
weightloss
workout
yogurt
My approach has been to start with an attitude of doing today what I can continue tomorrow. A "diet" has the connotation of being restrictive for me. So, I have a followed a plan of eating whole foods (non processed) 6 times per day. I also plan in indulgences along the way so that I don't feel restricted or guilty when I have those indulgences. In addition to changing my eating, I have gradually increased my physical activity as my fitness level has improved. I'm 20 months into this lifestyle change and have maintained a 100 lb weight loss for 6 months now!