We all know that weight loss is a consistent effort, and that is the very reason why most people fall in the rut of losing weight and then gaining it all back. That’s why it is important to follow a diet plan that you can turn into a lifestyle and not something that you follow until the number on your weighing scale declines to your goal weight.
Do diets really work for weight loss?
Sustainable weight loss is the perfect combination of a healthy diet and regular workout. Talking about weight loss, the ratio of diet and workout is 70:30. Your weight loss depends 70 per cent on what you eat. So, yes diets definitely help in losing weight but one just has to be cautious while choosing a diet plan so that they can follow it in the long term.
Why do most diets fail?
More people fail than succeed when they follow a weight loss diet. This happens because besides getting tired of the limited options available, it’s also too much of work to be done. People need to plan, go to the store and cook healthy in order to maintain the diet.
The diet that people can follow in the long term
According to Science, there are two diets that beat the odds – the DASH diet and the Mediterranean diet. Research shows that these two diets are sustainable and keep your heart healthy and lower your blood pressure in the long run. Rather than avoiding or eating a particular macro nutrient, both diets help you make better overall food choices.
Most diets are built around restricting particular food groups. On the other hand, Mediterranean and DASH diets focus on what to include, while just asking you to limit the intake of alcohol, processed foods and alcohol.
Benefits of Mediterranean and DASH diet
Mediterranean diet: As the name suggests, this diet is inspired by the eating habits of Mediterranean people who focus more on dairy products, fish and poultry; they use olive oil, fresh fruits and vegetables. The diet also includes consuming potatoes, bread, beans, seeds and nuts. The diet has little room for some red wine too. What can be better?
The diet also focuses more on the quality of food rather than the quantity of food.
The DASH diet: According to the National Heart, Lung and Blood Institute, the DASH diet focuses on daily and weekly nutritional goals. Just like the Mediterranean diet, the DASH diet also emphasizes on eating fruits, whole grains, vegetables, fat-free and low-fat dairy products, fish, poultry, beans, nuts and vegetable oils. The diet recommends limiting foods that are high in saturated fat, full-fat dairy products and tropical oils. The DASH diet also lowers blood pressure.
The best part of both the diets is that they do not restrict the intake of any macro nutrient like carbs or fat. The focus is on choosing high-quality foods sources.