A diet plan is a strategy for achieving weight loss. A diet that includes nutrient-rich foods promotes healthy weight loss and may improve your overall health. However, many diet plans are not sustainable and can lead to feelings of deprivation.
Yo-yo dieting is bad for your body, so find a sustainable approach that suits your food preferences and lifestyle.
Weight loss
A dieting plan can help you lose weight, but it’s important to choose one that you like and will be able to follow for life. Avoid plans that restrict or cut out entire groups of foods, as they are often nutritionally unbalanced. Instead, aim for a balanced diet that emphasizes whole foods, especially fruits and vegetables, lean protein sources and low-fat dairy. Also limit alcohol and sugary drinks, which can add extra calories to your daily intake.
Energy levels
The foods you eat have a major impact on your energy levels. For example, a diet high in sugar can cause you to feel tired because it raises blood sugar levels quickly. A low-sugar diet can help keep your energy levels steady, which may reduce feelings of fatigue. You can also eat healthy snacks to refuel your energy, such as nuts, fruit, and dairy. Drink plenty of fluids to avoid dehydration, which can make you feel sluggish.
To maintain balanced energy levels, eat small-to-moderate-size meals and snacks regularly throughout the day. Eat meals that contain low glycemic index carbohydrates, protein, and fats. The goal is to eat every three to four hours to keep your blood sugar at an even level, which prevents energy highs and lows.
Blood sugar levels
Blood sugar levels have a lot to do with how healthy your body is. Maintaining steady glucose levels over the long term helps to prevent or delay serious health problems. In addition, balancing your blood sugars can help increase energy, balance hormones and improve fertility.
Carbohydrate foods raise your blood sugars the most, so it’s important to limit them and eat them in combination with other nutrients, such as protein, fat and fiber. Avoid highly processed foods, which are high in sodium and sugar.
Aim to eat regular, balanced meals at roughly the same times each day to keep your blood sugar stable. Use the plate method or count carbs to plan your meals and snacks, and consult a dietitian to learn about serving sizes.
Blood pressure
High blood pressure, or hypertension, can increase your risk of heart disease and other health problems. Maintaining a healthy weight and following a diet low in salt, fat and alcohol can help lower your blood pressure. Follow the Dietary Approaches to Stop Hypertension (DASH) eating plan or ask a dietitian for a personalized eating plan that best suits your needs.
Blood pressure is the force of blood pushing against your artery walls as it circulates throughout your body. Your heart pumps blood 60 to 100 times a minute, 24 hours a day. Your blood pressure reading consists of two numbers: systolic and diastolic, which represent the pressure when your heart is pumping and when it’s relaxed between beats. Blood pressure is measured with a sphygmomanometer, a stethoscope and a cuff.
