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.
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.
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.
In addition to counting calories, have you tried any aspects of the diets above to keep a healthy balanced diet?