By TANYA ETESSAM| UPDATED: 03:28, 23 December 2019
The reason you cannot keep the weight off that was lost during these diets is because diets are not a permanent solution.
Good news is, losing weight and keeping it off is not rocket science!
Here are just a few of the “USA TODAY TOP RATED DIETS 2014” (Can you actually believe there are 37 of them!?!)
http://health.usnews.com/best-diet/best-overall-diets
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17 day diet
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Cookie Diet
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Master Cleanse (Lemonade Diet)
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Omish Diet
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Vegan Diet
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Zone Diet
I’m sure many of you are guilty of trying these diets, right? Maybe you did lose weight, but did you keep it off? Highly unlikely.
I promise you this whole “healthy lifestyle” thing is super easy. Will you lose 100 pounds in 1 week? Definitely not… but if you follow these basic healthy lifestyle principles you will lose the fat and keep it off forever! Patience and consistency are key; don’t expect to lose all the fat in 1 week.
Just think… how long did it take you to gain all the excess weight!??
Back to the basics: Keeping it simple!
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Include a lean protein source every time you eat!
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Fish (cod, flounder, tilapia, orange roughy*my personal fav*, mahi-mahi, snapper, grouper, halibut, haddock, corvina… there are SO many kinds of fish- there has to be a least 1 that you like!)
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Eggs!! (such an amazing food! They are loaded with protein and other amazing nutrients)
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Chicken/turkey breast
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Lean red meat (Bison tenderloin filet is the leanest meat out there, however it can be expensive)… Regular tenderloin filet is also good or top sirloin filet
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Protein powder (I would limit this, however it is a quick and easy solution for times when you are in a hurry)
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Try to consume as much fiber as possible
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Fresh green vegetables tend to have the most. Here are a few examples:
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Broccoli
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Cauliflower (this is not green, but has lots of fiber!)
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Spinach
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Brussels sprouts
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Kale
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Cabbage
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Do not be afraid of eating FAT… We need it to maintain a healthy lean body!
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Raw butters (coconut butter & almond butter are great and taste delicious!) *just be sure to select a brand that is raw, no sugar added*
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Raw mixed nuts
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Avocado
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Flax seeds or Chia seeds
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Olive Oil
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Limit carbohydrates, but still have the good ones (just don’t go crazy)
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Quinoa (my favorite!)
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Brown/black/wild rice
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Beans (yes, beans have protein, however they are mostly a carbohydrate)
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Baked Sweet Potatoes
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Oatmeal
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Do you have to eat 5-6x per day??!
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The answer is no… first of all there is not ONE way to do anything. Everyone is different, everyone has a different schedule, and there is always more than one good way to accomplish something.
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The main point is to not starve yourself all day and then go on a total binge when you get home at night.
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Start your day with some food in the morning to get your body going (remember must include protein)… everyone can fit in a few extra minutes to have some breakfast weather its a nice sit down meal or a protein shake to go!
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I would suggest about 3-4meals for the average person with maybe 2 quick and easy to eat “snacks” throughout the day. (For workout fanatics the typical 5-6 meals is still great) Remember those “snacks” should still include protein!
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Some examples of snacks:
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Hard boiled eggs
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Greek Yogurt with either raw nuts or flax seeds
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Celery or raw green beans with a serving of almond butter
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Protein powder with some kind of healthy fat
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Your main meals should include all of the essentials: Protein #1, Fats #2, & Carbs #3
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Your plate should be about a hand size serving of protein, a ton of veggies (about half the plate), a serving size of fat, and a small fist size of carbs.
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There is no ONE magic fat loss food or ONE secret way of losing weight.
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Just keep your food selections FRESH, UNPACKAGED, UNPROCESSED, NATURAL and you are good to go!
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Basically if it’s not in a package- its a safe choice!
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Try this:
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Eliminate packaged/processed foods
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Include a lean protein source every time you eat
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Drink LOTS of water throughout the day
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Eat a ton of vegetables
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Include healthy fats in your diet (a little portion goes a long way)
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Limit Carbohydrates (tolerable amount varies from person to person, however most people think they need WAY more than they do)
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Of course exercise is a key role in fat loss… more on that later! You can still create a significant change in your body with nutrition alone.
**There are MANY choices of healthy foods. The lists above are just some ideas for you; they are not the ONLY options**
Tanya Etessam
B.S. Exercise Science & Health Promotions
Fitness/Nutrition/Lifestyle Coach
IFBB PRO Figure Competitor