4 Takeaways from Fad Diets that Can Benefit Everyone
Is there one golden diet that’ll work for everyone? Dietitian and nutrition expert Allison Evanson says no.
However, she says that there are four takeaways from popular diets that almost everyone can benefit from when they implement them into their “eat healthy” diet on a daily basis:
- Fewer carbohydrates
- Adequate protein
- Healthy fats
- “Lots and lots of vegetables”
Healthy eating diet recipes including those from the Atkins diet, Mediterranean diet, Paleo diet, and other “fad” diets have all praised at least one of those four healthy foods to eat while dieting to promote weight loss. Allison says that those four components to healthy eating are all positive takeaways from trendy diets that most people can benefit from.
So why are those four things important to eat healthy, diet smart, and lose weight? Allison says it has to do with the way our bodies digest sources of energy.
Because it takes longer to process healthy fats, a decent source of protein, and vegetables, they’ll keep you feeling full and satisfied longer.
Processed carbohydrates like those found in pasta, bread, chips, and crackers are burned through quickly by our bodies; leaving us feeling hungry and drained too quickly. A healthier carbohydrate would be sweet potatoes, whole grains, or fruit.
But if you fail to implement all four of those healthy foods to eat while dieting, you probably won’t lose weight successfully. “The worst feeling on the planet for someone who’s trying to lose weight is to feel hungry all the time,” Allison says. “If you can put together meals where you are not hungry all the time, you have an exponential chance of being successful.”
According to Allison, every meal from healthy eating diet recipes should include those four fad diet takeaways. Meals that would incorporate those four takeaways would look like this:
- Grilled salmon and a Mediterranean salad (think olives, red onion, and tomato)
- An omelet with asparagus and avocado
- Whole wheat flatbread topped with hummus, zucchini and yellow squash, and a little goat cheese or a drizzle of olive oil
- Spinach salad topped with feta or walnuts, plus chicken or chickpeas and your favorite veggies
If you get hungry between meals, you can snack with some fruit, nuts, or veggies and hummus. Don’t forget to drink plenty of water and stay away from sugary drinks. The key is in the combination of healthy foods rather than what to eat vs what not to eat when you’re looking for healthy foods to eat while dieting.
“This is not about dieting and deprivation and being miserable,” Allison says. “This is about finding a way to put foods together where you’re going to be satisfied but also reach your goals.”
While there’s no one magical diet that’s going to work for everyone, you can patchwork together those four healthy eating elements that’re found in popular diets to create healthy eating diets that are more likely to help you achieve your health and weight loss goals.
Allison Evanson, MS, RD is the Registered Dietitian and follow-up coach for AffirmativHealth’s RE:Mind program, the Outpatient Dietitian at Sonoma Valley Hospital, and writer for putyourfoodtowork.com. Allison’s approach is to present healthy eating in a way that is realistic, sustainable, and enjoyable