Past research suggests the ketogenic, or “keto,” diet can be an effective weight loss method, but to be successful, you must follow the plan consistently with no cheat days - otherwise, you’re just eating a high-fat diet that may be high in unhealthy fats for no reason. This high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis, in which the body uses stored fat for energy instead of carbohydrates. So read on to see which plan might be best for you - and which diets to run away from at full speed! To lessen the confusion and get on the fast track to success, we got the skinny on some of the most popular diets out there today. “Then don't be paleo! Travel a lot and rely on eating out? The DASH diet may end in frustration for you.” The bottom line: The diet you choose needs to be safe and effective, while taking into account your lifestyle. “Don't like eating meat?” asks Ginger Hultin, RDN, a dietitian in private practice in Seattle and a spokesperson for the Academy of Nutrition and Dietetics. Make sure that the diet has been studied extensively for safety - and discuss any changes with your physician or registered dietitian before beginning a new diet. (If you don’t have a dietitian, find one in your area at the Academy of Nutrition and Dietetics website.) And do a self-check to ensure the diet fits with your own values and preferences. Is the Diet Approach Safe for You to Follow? Speak with your doctor before making any changes to your diet if you are pregnant or breast-feeding. Keep in mind that pregnancy is not a time for weight loss. And if it’s too restrictive and you’re pregnant or breastfeeding, it’s not a good idea, either. For instance, if the diet is very low in carbohydrates and you are on medication for type 1 diabetes or type 2 diabetes, it’s probably not a good fit. Many diet plans cut out entire food groups, which can create nutrient deficiencies as well as health problems. That means that you should not be considering what is working for your friends or family members and instead should pay attention to what works for you individually.” “We all have different states of health and different lifestyles, which could affect what diet plan is best for us. “It is important to remember that we are all very unique individuals,” says Kyle. Others are created with weight loss as a primary goal. Some diet plans, such as the MIND diet and the DASH diet, are meant to focus on certain areas of health, and weight loss may be a side effect. Which Diet Program Is Best for Your Overall Health? “Consider if the diet’s habits are ones you can continue throughout your lifetime, not just 21 or 30 days,” says Angie Asche, RDN, a sports dietitian in Lincoln, Nebraska. In particular, extreme diets that promise big weight loss up front aren’t always sustainable - and you may end up overeating or even binge eating if you feel deprived. If the diet is a quick fix rather than one that promotes lasting lifestyle changes, this could pose a problem. “The key is finding one that does not cause you stress or agony.” Ask yourself questions such as: Would the diet guidelines make you happy? Anxious? Stressed? Are you able to follow them long term? “Factors such as enjoyment, flexibility, and longevity should be strongly considered,” adds Kyle. “There are many diet plans on the market today that promote good health,” says Emily Kyle, RDN, who is in private practice in Rochester, New York. Before choosing a health or weight loss approach, it’s important to do some self-evaluation by asking yourself some questions.
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