“Which diet do you recommend for weight loss?” Janelle asked and looked away nervously.  

I freeze for a moment and take a deep breath.  So, I hear this question often as a registered dietitian nutritionist.  Furthermore, I often hear the anxiety, frustration, stress, and feelings of failure within that question.  

So, which diet do I recommend for weight loss?  If you’ve been reading my blog for a while, then, you guessed it. 

I don’t recommend any particular type of weight loss diet.  There is no single weight loss plan or diet that works for everyone.  However, I recommend that you learn how to plan for weight loss success and make lifestyle changes. 

And, in the short-term, I will ask several questions and provide tips for choosing a weight loss plan that might work for you. 

What Are Your Current Health Issues?

People want to (or need to) lose weight for different reasons.  And, for some of you, the primary reasons are health issues like diabetes and high blood pressure.  Additionally, some of you may have knee pain and other joint pains that can be relieved with weight loss.  Or, maybe you get out of breath easily when you exercise.  For Janelle, there was a history of diabetes in her family, and her mother lost a leg due to uncontrolled diabetes. Furthermore, she knew her belly fat put her at risk for insulin resistance and prediabetes, and she wanted to avoid it.  Additionally, she wanted to lower her high cholesterol level.

If you have any of the above issues, then your doctor or registered dietitian nutritionist (RDN) can guide you on which diet is best for your condition.  For example, if you have diabetes, reducing your carbohydrate intake (sugar, bread, pasta, etc.) is important.  Or, if you have high blood pressure, the DASH diet helps with losing weight, limiting salt intake, and increasing your vegetable and fiber consumption.  

However, health issues aside, I bet most of you want to lose with to look fabulous and live your best life. 

Do You Want a Structured or Flexible Weight Loss Program?

So, what type of dieter are you?  Do you prefer a diet plan that tells you what to eat, how much to eat, and when to eat?  If so, then a structured plan is best for you.  For example, this might mean paying to join a commercial program and attending meetings.  Or, it might mean having packaged meals delivered to your home.

Or, do you want a general idea of what to eat and what to avoid?  If so, then a flexible plan that gives you options is best for you.  For example, it might mean downloading an app, heading to grocery store with a list of health foods, and walking every day. 

Whichever plan you choose, be sure to get adequate amounts of calories.  So, nutritionists recommend that women should not go on a diet with less than 1,200 calories per day.  And, for men, this means no lower than 1,500 calories per day  This will allow for a slow and steady weight loss.  Additionally, it means that you will not be irritable, miserable, light-headed, or hungry all of the time.

If your budget allows, visit a RDN for help with creating a plan that is tailored just for you.  Janelle wanted a flexible plan so she worked with a RDN who designed a plan that considered her lifestyle and her health issues. This wasn’t a long-term commitment, but it gave her a jump start.

Is The Weight Loss Diet Scientifically Sound?

OK, you and I know that there is no way that you can lose 10 pounds in three days without starving yourself.  And, if you did, how long could you do this without being hospitalized? Girl, you know better.

So, if it sounds too good to be true, it is. They are just lies wrapped up in a fancy package.  And, don’t miss this.  Dieting is big business.  In fact, it is an industry aimed at making money off of people who are desperate to lose weight.

Now, here is the bottom line.  Scientifically sound weight loss programs are created by qualified, credential health professionals like doctors and dietitians.  Furthermore, these programs should:  

• Promote slow and steady weight loss
• Include a variety of foods from all the food groups
• Do not rely strictly on purchasing their supplements and shakes
• Teach portion control
• Have adequate amounts of fiber
• Include small portions of your favorite foods and beverages
• Recommend drinking plenty of water
• Help with managing stress and emotional eating
• Emphasize regular exercise
• Fits into your lifestyle
• Include a maintenance plan

Does the Plan Focus on Steady Weight Loss?

So, what is a safe amount of weight to lose every week?  Well, safe and effective weight loss averages one to two pounds per week.   Janelle rolled her eyes at this and said, “Girl, at this rate, it will take forever for me to lose 20 pounds.  My cousin, Kiki is on a plan that says she can lose 20 pounds in one month.” Yeah, but don’t forget that Kiki always complains of being light-headed and hungry.   

A safe weight loss is one to two pounds per week

Losing one to two pounds per week amounts to burning about 500 calories per day through diet and exercise.  So, how did nutritionist come up with that number?  Well, one pound of fat equals about 3,500 calories. And, burning 500 calories a day for seven days (one week) equals 3,500.

Remember, if you lose a lot of weight too fast, you are actually losing more water and muscle than fat!  People lose a lot of weight on diets that are very low carbohydrates because the body loses water and is forced to use muscles and ketones for fuel.  This is not good in the long run!

So, while you want to lose weight quickly for the wedding, high school reunion, etc., a slow and steady weight loss is best in the long run.

What Is Your Budget for a Weight Loss Program?

A good weight loss program does not have to cost a lot of money. However, you will spend some money whether you join a commercial program or do a self-help plan.  If you are clinically obese, your health insurance may pay for a weight loss program.  However, that is not the case for most people, and it was not the case for Janelle. 

The cost may be really high if you also have to buy and prepare different foods for your family.  But, with a little creativity and a lot of determination, you can find a plan that fits your budget.  The costs of a new weight loss plan might include spending extra money on:

• More fruits and vegetables
• Prepackaged meals
• Meal shakes and bars
• Supplements
• Leaner cuts of meat
• Gym membership
• Program materials
• Support groups

Now, this is important.  If you don’t have money to spend on a commercial weight loss plan, don’t worry.  Here are some tips to save money:

• Find a cheap or free program online
• Download a free app to track your food, activity, and water intake
• Exercise at home with free online videos
• Download a free exercise app
• Take advantage of “free” one-week programs
• Learn proper serving sizes and buy measuring cups and spoons 
• Prep and make your own healthy meals
• Buy the powdered shakes and make at home instead of using the ready-made shakes 
• Buy a good multivitamin supplement at the pharmacy

Do You Have Time to Plan, Prep, and Cook Your Meals?

Now, here is something most of us can agree on.  Our lives are busy and it is a struggle to consistently prepare home-cooked meals.  And, let’s be honest, it’s easier to stop and grab food from a restaurant or supermarket deli after working a 10-hour day than to go home and cook.  For Janelle, she also had the extra challenges of taking her kids to their various activities after school. 

So, it is not surprising that a busy schedule is one of the reasons why many people stop following their diet. 

Losing weight and keeping it off require time, energy, and commitment.  Be realistic.  If you don’t have the time, then a program with packaged meals may be best for you.  Here are some tips to make things a little easier:

• Plan your menu for the week (meals and snacks)
• Grocery shop based on your menu
• Buy prepackaged salads, cooked rotisserie chicken, and deli meats
• Keep a jar of peanut butter and cans of tuna, sardines, or salmon in the pantry for quick sources of protein 
• Spend a few hours on the weekend cooking, prepping, and putting foods in containers
• Boil and refrigerate 6-12 eggs a week (depending on size of family)
• Keep yogurt and meal replacement shakes or bars on hand for a quick meal

The bottom line is this—plan simple meals that are tasty and save time!

Who is On Your Weight Loss Support Crew?

Losing weight becomes easier when you have people supporting you and cheering you on.  You don’t need a large crew or tribe.  However, you need at least one person.  Your crew can include:

• Spouse or partner
• Friends and relatives
• Co-workers
• Neighbors

The bottom line is to get at least one buddy or sister-friend.  Janelle’s sister, Krystal, became her buddy.  And, though Krystal was not trying to lose weight, she looked forward to improving her eating and health habits.

If you are a binge eater or a stress eater, consider joining a local chapter of Overeaters Anonymous. This 12-step program provides a supportive environment for those struggling with overeating, food addiction, bulimia, binge eating, or over exercising.

Which Diet Has or Hasn’t Worked for You in the Past?

So, what has or hasn’t worked for you in the past?  Janelle made a list of diets she had tried in the past five years.  They were: 

• Cabbage soup diet
• Gluten-free diet
• Grapefruit diet
• Keto diet
• Atkins diet
• Apple cider vinegar shots diet

Next, she listed why they had or had not worked for her.  For example, she lost weight on the Keto and Atkins diets.  However, the carbs were too restrictive.  Additionally, she was not a big meat eater and was moving toward becoming a vegetarian.  With regards to the other diets, she could not stand cabbage soup or grapefruits after three days.  And, she was always hungry.  Long sigh.

The sad truth is that dieting makes you fatter.  When you go on and off diets, you fall into the trap of losing weight followed by gaining weight.  And, unfortunately, the consequence is that this yo-yo dieting lowers your metabolism, and you end up heavier and fatter than when you started.

There is no magic diet, pills, detox smoothie, or supplements that will help you lose weight and keep it off.   The bottom line is that eating less and exercising more will result in slow and steady weight loss. 

Can You Eat Like This in The Long-Term?

The best weight loss plan is one that you can live with in the long-term.   So, find a plan that doesn’t make you feel that you’re “on a diet” all of the time.  And, don’t miss this point.  Feeling like you’re always on a diet creates an unhealthy obsession with food and weight loss.  Furthermore, it increases your craving and your desire to “cheat” now and again. 

So, look for a plan that helps you to develop healthy habits, including managing your hunger, cravings, and stress.  Some of the questions Janelle asked herself included:

• Can I take small steps in the beginning?
• Does it work for my husband and kids? 
• Can this diet accommodate my business travel?
• Will it work when I eat out?
• Is a glass of wine with dinner allowed?
• Do I get a cheat day every now and then?

Now, It’s Your Turn

Well, I hope you feel more confident and educated about choosing the right weight loss diet for you to be successful.  And, as you choose the right plan for you, ignore the false claims, deceptive advertising, and the paid endorsement of celebrities.  Instead, focus on what works for you in the long-term.     

I think you will also enjoy the blog post on why your weight matters, understanding fad diets and weight loss myths, and how to set SMART weight management goals. 

1. Which of these tips will you use in choosing a weight loss diet?
2. Make a list of your previous diets and write out what did or did not work for you. 
3. Enlist your support crew and start your journey!

Well, we look forward to hearing about your experience in the comment section of this blog.  And, you can join the conversation on the Keep It Tight Sisters Facebook Group.

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Keep It Tight Sisters.

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