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Behavior Therapy 1991: Dieting and the search for the perfect body: where physiology and culture collide [overview article; ungraded] ↩
Protein and nutrition take center stage Eating adequate protein and getting all the nutrients you need will set you up for success with healthy weight loss. Here’s how
Journal of the American College of Nutrition 2013: Improvements in glucose metabolism and insulin sensitivity with a low-carbohydrate diet in obese patients with type 2 diabetes [uncontrolled study; weak evidence]
Each of the food groups in the pyramid emphasizes health-promoting choices. The pyramid encourages you to eat virtually unlimited amounts of vegetables and fruits because of their beneficial effects on both weight and health.
Fruit juices tend to be very high in sugar. When possible, it is best to eat whole fruits instead as they contain fiber.
Fiber moves slowly through the digestive tract and can help you feel fuller for longer to support weight loss.
With so many options, how do you know which approach might work for you? Here are some suggestions for choosing a weight-loss program.
It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat well in response to those cues (105).
If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program. Most people can begin with five- or 10-minute activity sessions and increase the time gradually.
For lunch, you can dine on grilled chicken with a side of roasted potatoes or a leafy green salad. Then, finish your day with a lentil-vegetable chili, served with a crusty slice of whole grain bread.
These are important questions when deciding what dietary pattern to follow. A carnivore, omnivore, weight loss without diets and vegan can co-exist in the same home with enough planning and determination. But blending opposing approaches means more work for the home cook.
Journal of the American College of Nutrition 2004: The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [systematic review of randomized trials; strong evidence] ↩
Tell your health care provider about your past efforts to lose weight. Be open about fad diets that interest you. Your provider might be able to direct you to weight-loss support groups or refer you to a registered dietitian.