You've set a weight loss goal for 2023, and now it's time to choose the best eating plan to help you achieve it. "This is not just about cutting calories to lose weight; it's about becoming a healthier version of yourself". Registered dietitian Connie Dickman explains that intermittent fasting, where you restrict eating to certain hours or days, can help reduce food intake but may not meet all of your nutritional needs. "If you're only eating for 8 hours, are you getting your fruits, vegetables, whole grains, and lean proteins?" she asks.
And Dickman says there's limited research on the long-term effectiveness of intermittent fasting. The keto diet, which severely restricts carbohydrate intake, has been shown to promote weight loss and may offer some heart benefits. However, Dickman cautions that it's high in fat and eliminates healthy foods like whole grains and many fruits. "It's definitely hard to do in a healthy, sustainable way. You're going to experience monotony in the diet and nutritional deficiencies,". She says if you choose the keto diet, she advises against loading up on bacon and butter, and instead recommends opting for healthy fats like avocado and nuts.
The Mediterranean and DASH diets consistently rank highly among healthcare professionals, including Dickman. These diets focus on fruits, vegetables, whole grains, healthy fats, lean proteins, and low-fat dairy. Research shows that they not only promote weight loss but also lower the risk of heart disease, diabetes, and some forms of cancer. "You get that health benefit, and then the weight loss might be an extra perk, as opposed to focusing solely on weight loss and compromising your health".
Dickman says no matter what diet you choose, changing your eating habits takes time. "Set one goal at a time, work through it, and when you're successful. Now you'll feel more empowered to tackle the next goal and the next goal and the next goal."
