All Weight Loss Diets Work

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Every single weight loss diet works, if you follow it. All diets help you eat fewer calories so you lose weight. So how do you choose one that is right for you? Ignore the hype from your friend who lost 20 pounds. There is no one “best” diet. Pick one you can stay on.

Research shows the #1 factor that determines weight loss success and keeping the weight off: sticking to the plan

Weight Loss Diets

While cutting calories is the key, some diets aren’t nutritionally sound or socially convenient. Over the next few days I will explore the pluses and minuses of popular diets and help you examine if you really need to be on a diet. In the meantime, here’s a brief lowdown on each:

  • They are a one-size-fits-all cookie cutter approach. Getting your clothes tailored ensures the best fit. Likewise, tailoring a diet to suit your needs ensures it will better suit you. After all, cookie cutters are good for one thing only, cutting cookies.
  • Elimination diets take decision making out of the equation.  Making decisions is emotionally draining. The ketogenic diet, Whole 30, raw food diet, and low carbohydrate diet are “eat this, not that” approaches. The decision is either yes or no. There’s no measuring, counting or weighing. There’s no split second indecision wondering if you can have just a small piece of cake and walk away.
  • Counting keeps you accountable.  Weight Watchers, myfitnesspal (and other apps), meal plans and IIFYM (if it fits your macros) all involve counting. Though calorie counting is not 100% precise (more on this later this week), counting keeps a person accountable. After all, you can’t claim your metabolism is slow when your food log shows 2 hotdogs, bags of chips and beer.

All diets require some effort. After all, you can’t keep doing what you are doing now and expect different results. The key is finding the one that is easiest for you. Stay tuned….

Does Your Food Contain More Calories the Food Label Indicates?

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If you rely on counting calories on your food labels and restaurant menus, you may be getting more calories than you bargained for according to a study published in this month’s Journal of the American Dietetic Association.

Tufts University researchers examined the accuracy of labels and nutrition facts information on 29 reduced-energy restaurant foods and 10 frozen meals purchased from grocery stores. Total calorie content from the quick-serve and sit-down restaurants averaged 18% more than what was listed on the restaurants nutrition facts. What’s really disturbing though was that there was a large range that averaged out to that 18%.  Some individual restaurant items contained up to 200% more than their stated calorie level and with the free side dishes (which some restaurants don’t count in their nutrition facts), these meals contained up to 245% more calories than what was listed.

It’s frozen food month and overall, the frozen meals fared much better – they came in at an average of 8% more calories than what was stated on the nutrition facts panel.

If you are red hot mad and blaming your favorite restaurant for your lack of weight loss progress, hold on just a minute and think about logical this data is.  Frozen foods stuffed into a small piece of plastic and slightly larger box are fairly consistent on portion sizes and preparation (thanks to the consistency of machines).  However, restaurant chefs and cooks like to make people happy and happiness to them involves butter, grease and yet another tablespoon of dressing.

So, if you eat out but want to watch your waistline, ask how the food is prepared or request that it is prepared a certain way. Oh, and share those meals that are large enough to 2-3 people.