Tons of diets out there practiced to achieve an appealing body type. Avoiding pastas, minimizing junk foods, going green and working out hardly and consistently – all will help you maintain a skinny body however it is always a good idea to double check whether you are on a healthy and right diet for you or not.
No doubts and arguments – diets guarantee short-term results and in most cases they work as promised. However, we need a diet with long-term results, less cons and more focused on maintaining a healthy look – inside and outside. Observations and studies reveal that there are three similar elements can be found in most of diet plans; let’s take an in-depth look at them.
Incidental Calorie Restriction
Recently, in November 2016, reputable American cardiologists and health specialists held an annual meeting, and Christopher Gardner - a research professor at Stanford University of Medicine, was one of those experts who talked about productivity of diet plans. He notes that caloric-restriction is a cornerstone of weight loss. There are lots of stories when dieters tried hard to torch their excess weight.
Those who could achieve their weight loss goal could get it done limiting calories intake. And those who could shed only a little weight or no weight are those who neglected importance and effectiveness of limiting calories. The American Heart Association didn’t even talk about workouts; they believe that biggest part of weight loss is not about exercising but consuming right foods at adequate amounts.
3 Things in Common
Now let’s introduce those 3 things which are common in majority of eating plans. Note that we will be speaking as a professor Gardner:
1 – Effective diets are comprised of lots of vegetables.
This is important not only for nutrient, keep-on-living reasons, but also to fill your stomach with something low-calorie that also curbs your hunger.
My recommendation is to get you a vegetable steamer and fix yourself up a mess 'o vegetables every day for dinner (or lunch). Take cauliflower, broccoli, cabbage, sweet potatoes, red peppers, peas, spinach, corn, and chop them into consumable pieces, and steam them. Use olive oil and chili flakes. A piece of meat will be your dessert. It won’t take long until you will get used to eating greens and caloric-restriction is assured like never before.
2 – No added sugars and refined grains.
Simple as that! Go wholeheartedly when you are on diet. You are required to stay away from added sugars and refined grains. Normally, they're in foods that are smooth and consistent in texture, like wallpaper paste artificially colored with different shades of beige.
The reason to avoid them is because they are packed with invisible sugar. Large amount of sugar! The easiest way to avoid both is to refrain from having anything that comes in a box, cellophane bag, or from behind a glass pastry case, or is ordered through the mouth of a giant plastic clown in a parking lot.
3 – Productive diets help curb hunger.
Now you probably understood how is an effective diet and what it tries to provide to your physical and mental health. Curbing hunger is a cornerstone for weight loss; simply because food sources you are instructed to eat are not only low in calories, but they can curb your hunger so you will eat less and shed more weight in less time.
How to Stay Full
You need to stay full between meals and increase the success rate of a diet, just take a spoonful of any of the following whenever you feel an urge to eat:
- Psyllium, aka Metamucil (artificially sweetened)
- Olive Oil
- Natural Peanut Butter
Psyllium is simply soluble dietary fiber derived from a plant. Mix it in water and push it down. It forms a gel that slows down your body's digestion, in addition to making you feel full.
Or, take a teaspoon anytime you feel hungry between meals, or you can eat it before a meal to boost fullness and keep you from going nuts at your meal.
A tablespoon of natural peanut butter also does the job, as does a tablespoon or two of olive oil. Obviously, these two methods contain fat and have considerably more calories than the psyllium, so you may want to rotate between the 3 methods.
What Do I Call This Diet?
You don't need stinking name for the "diet" I'm laying out! In fact, it's not even a diet. Instead, it's a diet strategy. Again, just do these three things:
- Fill your stomach with greens at most meals, especially dinner.
- Stay away from added sugar and processed carbs.
- Eat less with psyllium, natural peanut butter, or extra virgin olive oil.
Exceptions to the Rule
There are tremendously effective diets that might not follow all of these commonalities to letter, but they're usually of short, manageable duration. A Velocity Diet is one of examples which requires you treat your weight loss goal as a band-aid: instead of taking a long time to take it (fat) off, you rip it off in one 30-day effort.
It's a "diet" but it's actually a type of dietary rehab, with cons of reducing or killing off your cravings for unhealthy stuff, and building up your preferences for healthier state. It can be a bit painful as you may not always feel full, and it's only for a short time.
5/2 Diet for Lifters (another option) - which is also more of a strategy than eating plan. To do the 5/2 diet; eat normally five days a week. For the other 2 days, limit your food intake to 2, 400-calorie meals. This diet can sustain insulin sensitivity, torch some fat, and even help you gain muscle.