{"id":2040,"date":"2020-01-15T13:14:54","date_gmt":"2020-01-15T13:14:54","guid":{"rendered":"https:\/\/blog.womenshealthpractice.com\/?p=2040"},"modified":"2024-08-13T13:06:35","modified_gmt":"2024-08-13T13:06:35","slug":"which-diet-will-help-you-lose-weight-the-best","status":"publish","type":"post","link":"https:\/\/blog.womenshealthpractice.com\/?p=2040","title":{"rendered":"Which Diet Will Help You Lose Weight the Best?"},"content":{"rendered":"\n

The optimal maintenance of one\u2019s weight, especially if you are overweight or obese by your BMI, patients requires a combination of diet, exercise and behavioral modification. All weight loss requires you actually diet. And the best diet works best with your lifestyle, your food tastes, your food allergies, your metabolism, and your social considerations. For some of us eating vegan or vegetarian is a socio-political choice. Losing small amounts of weight can be accomplished with the right types of diet. <\/p>\n\n\n\n

In addition, some patients eventually require medication or surgery. Whether you ever achieve your weight health goals if you are overweight or obese a loss of 5-7% of body weight carries numerous health benefits and should be sought as an initial weight loss goal. Weight loss of more than 5% can reduce risk factors for cardiovascular disease (such as high cholesterol, high blood pressure), PCOS, arthritis, joint disease, cancers, gall bladder disease, fatigue, and diabetes.<\/p>\n\n\n\n

But to maintain those benefits you have to keep your weight off! If you stop the new GLP1 medications and regain weight all the medical benefits. Most on weight loss medications plateau at about 60 weeks regardless of how much you had to lose or how hard you worked to get it off. <\/p>\n\n\n\n

On any diet plan your rate of weight loss is directly\nrelated to the difference between an individual\u2019s energy intake and energy\nexpenditure. Reducing caloric intake below expenditure should result in a\npredictable initial rate of weight loss that is related to the deficit.\nHowever, prediction of weight loss for an individual can be difficult because\nthere is a range of weight loss that varies between individuals and diets.\nFactors that predict response to a diet include dietary adherence, medication,\nand genetic factors influencing body composition and energy expenditure. <\/p>\n\n\n\n

The more lean body mass (muscle) you have, the higher your\nenergy expenditure (calories burned) is. Metabolic rate (metabolism)  declines by approximately 2% per decade. There\nare several ways of formally estimating energy expenditure including body\ncomposition testing and the WHO criteria, and we can help you test, but simple\ncriteria are by calculation. Women 31-60 years = (0.0342 x weight in kg +\n3.5377) x 240kcal\/day x activity factor (1.3-1.7) = total energy expenditure.\nFor example, a 35 year old women whom weighs 180# or 81.8kg whom is largely\nsedentary would require 1,976 kcals\/day to maintain her weight. <\/p>\n\n\n\n

Keeping a food journal for a few days to count your baseline\ncalories, An average deficit of 500kcal\/day should result in an initial weight\nloss of approximately 1 pound per week. After a period of weight loss, energy\nexpenditures should be recalculated to avoid plateaus and allow for continued\nweight loss. <\/p>\n\n\n\n

General recommendations for a healthy diet including\nelimination of all caloric beverages and processed foods. Focus on portion\ncontrol. Self-monitor food intake by journaling. Adopt a healthy, life-long\napproach to eating. Identify behavioral triggers that cause poor food choices\nor overeating. There is possibility that highly processed foods, nonnutritive\nsweeteners and other artificial additives may impact body weight beyond the\ncalories they contain, by directly or indirectly changing the gut microbiome.\nThis is an area of continued research. We do encourage all of our medically\nsupervised dieters to actually pick a type of diet to increase weight loss. <\/p>\n\n\n\n

Types of diets:<\/p>\n\n\n\n

    \n
  1. Balanced low-calorie diets and low-calorie
    versions of healthy diets such as DASH<\/strong>
    or Mediterranean Diet.<\/strong> Planning this
    diet means selecting a caloric amount and then choosing foods to meet this
    intake. It is desirable to eat foods with adequate nutrients in addition to
    protein, carbohydrates and essential fatty acids. The term Mediterranean diet
    refers to a dietary pattern that is common in olive-growing areas of the
    Mediterranean. They include a high level of monosaturated fat relative to
    saturated fat; moderate consumption of alcohol, mainly as wine; a high
    consumption of vegetables, fruits, legumes and grains; a moderate consumption
    of milk and dairy; and a relatively low intake of meat and meat products. It
    appears to be associated with several health benefits including cardiovascular
    disease and diabetes prevention. The DASH diet is comprised of 4-5 servings of
    fruit, 4-5 servings of vegetables and 2-3 servings of low fat dairy per day and
    less than 25% of intake from fat. This diet can lower blood pressure. <\/li>\n\n\n\n
  2. Sirtfood diets<\/strong>. Focus on foots that will
    activate your sirtuin genes. Foods such as apples, citrus fruits, parsley,
    capers, blueberries, green tea, soy, strawberries, turmeric, olive oil, red
    onion, and kale are the focus of the diet. It would be similar to eating
    Mediterranean type diet and can have some chicken and fish. The focus is more
    on anti-aging and healthy eating than weight loss. <\/li>\n\n\n\n
  3. Low-fat
    diets<\/strong> are another standard strategy to help patients lose weight. A low fat
    dietary pattern with healthy carbohydrates (fruits, vegetables, whole grains)
    is not associated with weight gain. Many experts recommend keeping calories
    from fat below 30% of total calories. <\/li>\n\n\n\n
  4. Low-carbohydrate
    diets<\/strong> similarly to the low fat diets focus on your carbohydrate intake. If
    a low carbohydrate plan is chosen, healthy choices for fat (mono or
    polyunsaturated) and protein (fish, nuts, legumes, poultry) should be
    encouraged because of the association between saturated fat intake and
    cardiovascular disease. Restriction of carbohydrates leads to glycogen
    mobilization and if carbohydrate intake is less than 50g\/day, ketosis will
    develop. Rapid weight loss occurs, primarily due to glycogen breakdown and
    fluid loss, rather than fat loss. In addition, very-low carbohydrate, ketogenic
    diets are associated with a small increase in energy expenditure that wanes
    over time. Low-carb diets with healthy choices for fat and protein may have
    beneficial effects on diabetes prevention, cardiovascular disease and some
    cancers. Very low carb diets may be associated with more frequent side effects
    than low-fat diets including constipation, headache, halitosis, muscle cramps,
    diarrhea, weakness and rash.\u00a0 <\/li>\n\n\n\n
  5. High-protein
    diets<\/strong> have been recommended for the treatment of obesity because they are
    more satiating and stimulate thermogenesis and may improve weight maintenance. <\/li>\n\n\n\n
  6. Ketogenic
    Diets<\/strong><\/li>\n\n\n\n
  7. Very low
    calorie diets are diets<\/strong> with energy levels between 200 and 800kcal\/day. The
    basis for these diets was the notion that the lower the energy intake, the more
    rapid the weight loss. They have not been shown superior to conventional diets
    for long term weight loss. Side effects of this diet include hair loss,
    thinning of skin, coldness. There is also an increased risk of gallstones. Generally
    exercise restriction is recommended with these diets. These diets should be
    reserved for individuals who require rapid weight loss for a specific purpose,
    such as surgery. Close monitoring is advised. The weight regain when the diet
    is stopped is often rapid. <\/li>\n\n\n\n
  8. Alternate
    day fasting<\/strong> has been proposed as a strategy to produce weight loss. This
    approach alternates fasting days (25% of energy needs) with feeding days (125%
    of energy needs). The weight loss with this approach is similar to a diet of overall
    caloric restriction (75% energy every day) but may be easier for some patients
    to follow. <\/li>\n<\/ol>\n\n\n\n

    The general consensus is that excess intake of calories from\nany source, associated with a sedentary lifestyle, causes weight gain and\nobesity. The goal of dietary therapy, therefore, is to reduce the total number\nof calories consumed. Diets which emphasize reductions in refined\ncarbohydrates, processed meats, and foods high in sodium and trans fat;\nmoderation in red meats, poultry, eggs and milk; and high intake of fruits,\nnuts, fish, vegetables, vegetable oils, minimally processed whole grains,\nlegumes and yogurt are preferred. A principal determinant of weight loss\nappears to be the degree of adherence to the diet, irrespective of the\nparticular macronutrient composition. It is important that patients select a\ndiet that they will be able to adhere to. The optimal mix of macronutrients for\nlong term weight loss or weight maintenance is unclear. In addition to a\npatient-selected diet, behavioral modifications are also helpful to improve\ncompliance and may have the greatest impact on long-term weight loss. <\/p>\n","protected":false},"excerpt":{"rendered":"

    The optimal maintenance of one\u2019s weight, especially if you are overweight or obese by your BMI, patients requires a combination<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[14],"tags":[],"class_list":["post-2040","post","type-post","status-publish","format-standard","hentry","category-our-gyno-health"],"_links":{"self":[{"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/posts\/2040","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2040"}],"version-history":[{"count":4,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/posts\/2040\/revisions"}],"predecessor-version":[{"id":4423,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/posts\/2040\/revisions\/4423"}],"wp:attachment":[{"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2040"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2040"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2040"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}