How to Eat Healthy, Feel Amazing, And Even Lose Weight In the Process
Beginning a new diet can be intimidating. And it’s difficult to know which will work best for you.
Identifying your goals is the most important step. But it’s also crucial to only choose a diet that aligns with your tastes, personality and lifestyle to ensure success.
Physiomed created this infographic to guide you in your dieting journey – covering four popular diets: Ketogenic, paleo, Mediterranean and vegan. It’s important to note that each of these diets have one thing in common: vegetables. Increasing your vegetable intake will help you feel healthy and energized.
What food group are you willing to give up – meat or carbs? Those who would be happier giving up carbs would be best suited to a ketogenic or paleo diet. The Mediterranean or vegan diet would be ideal for people willing to cut out, or limit, meat.
Each diet comes with a variety of benefits. Determine your dieting goals, and choose a plan which aligns with these. The ketogenic and paleo diet will help you to kick start weight loss. With little to no carbs, your body burns its own fat for energy. Additionally, paleo dieters enjoy a higher intake of fiber, potassium and antioxidants.
If you crave a balance in your meals, the Mediterranean diet will allow you to enjoy all food groups – in moderation. To supercharge your supply of fiber, folic acid and vitamins C and E, opt for the vegan diet.
Know the rules
There are rules to each diet. Ketogenic dieters may experience fatigue, dizziness, headaches and constipation, so it’s important to strategically meal plan and calorie count. Under the paleo diet, you may experience a calcium deficiency. The key for these two diets is to count ratios, not serving sizes.
Mediterranean dieters must stick to whole foods and lean meats, and keep their plate full of vegetables. It’s also key to switch out butter with olive oil, and salt with herbs and garlic. The vegan diet requires you to avoid all animals and animal by-products, including dairy, eggs, meat, poultry and fish. However, vegans should monitor their intake of calcium, vitamin D and B12, iron.
Planning your meal
Understanding your necessary daily and weekly serving sizes, or ratios, will ensure your new diet is a success. This infographic outlines your recommended daily intake of vegetables, meat, dairy, eggs, fruit, nuts or seeds, fats and oils, grains, legumes and dairy. Additionally, you can find a legend for a single serving of each of these items for easy reference.
Even with a healthy diet, it’s recommended to engage in moderate, daily exercise to keep your muscles and joints strong. Brisk walking and stretching each day will ensure that you stay fit.
If your goal is to lose weight, keep a food diary. In 2008, a study found that those who tracked their meals six days a week lost 2X more weight than those who only did so once a week. To cut back on cravings, get more than six hours of sleep each night. Any less and your body will begin to produce excess ghrelin and cortisol, hormones that make you feel hungry. To really boost your weight loss regime, drink 1.5 liters of water each day. This will help you to burn 200 calories each day.
If you’re hoping to change your diet to live a long, healthy life, start planning your meals for the week in advance. This will ensure you don’t fall victim to take out food at the end of the day. Studies have proven that people who cook five times or more a week live on average 10 years longer. Pro tip: Double your portions so that you have leftovers for tomorrow’s lunch.
Check out the infographic to learn more about each of these diets – and start your next dieting adventure.