Whether or not you’ve made New Year’s resolutions, you’ve probably thought about getting healthier in 2023.
That probably means going on a diet, right? unnecessary.
If you’re looking for a temporary weight loss program, dieting may be the answer. But many experts instead recommend an attitude change when it comes to eating—a strategy that can lead to a longer, healthier life.
By improving your diet, you can lose weight and avoid the weight loss and increased yo-yo effect of fad diets. An international study of 14 diets published in BMJ in 2020 found that dieters lost weight after six months, but most regained it after a year.
“Unfortunately, when people reach their goals and stop the program, most regain the weight they lost, and then some,” says nurse practitioner who specializes in women’s health and author of “Health and Wellness at Any Age.” Says author Mimi Sekel.
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I want to lose weight and eat healthier. What diet should I choose?
First, don’t think of it as a diet. “I instruct my clients to use the term ‘healthy eating plan’ in place of the word ‘diet,’ and it’s often seen as a temporary solution because it’s more sustainable,” says Elana Paddock, a registered dietitian nutritionist at The Cooper Clinic Say. Dallas, Texas.
The current popular diet is intermittent fasting, most commonly eating only 6-8 hours a day. But a recent study in the Journal of the American Heart Association found no link between meal timing and weight loss over a six-year period.
However, fewer and fewer meals were associated with weight loss.
“Additionally, skipping meals may lead to more hunger and cravings later, leading to overeating and making it harder for people to make healthier food choices,” Paddock said. “In general, restrictive dietary approaches lead to similar negative outcomes.”
When you look at U.S. News & World Report’s best diets for 2023, the top recommendations are “technically, not the way we think of dietary restrictions,” U.S. News health editor-in-chief Gretel Schueller told USA TODAY. “They’re a way of life.”
What are some good diets that could be considered better meal plans?
The Mediterranean diet, which emphasizes vegetables, fruits, lean poultry, seafood, whole grains, nuts, and unsaturated fats from extra-virgin olive oil, “is really more of a way of eating, and it’s very adaptable,” Schueller says.
“Eats that work well don’t restrict entire food groups and don’t make you feel like you’re missing something. A better way to think of them is as a pattern of eating,” Schueller said.
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Two other top diets recommended on the U.S. News & World Report list are the DASH diet — which stands for Dietary Approaches to Stop Hypertension — that limits foods high in saturated fat as well as sweetened beverages, and the Liberal Vegetarian Diet, a semi-vegetarian diet that consumes Non-meat proteins such as beans, peas or eggs, along with fruits and vegetables, as a way to reduce your meat intake.
In addition to the sodium restrictions on the DASH diet, these “are not restrictive, but really focus on what we know we should eat: whole foods, vegetables, fruits, whole grains, etc., and limit our sweets and processed foods,” Schuler said .
What are the important factors to consider when choosing a diet or meal plan?
If a diet or meal plan is too restrictive, you’re less likely to stick to it. Other important questions to ask before starting a new dietary strategy include:
- Are there any favorite foods that aren’t allowed?
- Are all food groups covered? How much does our monetary budget allow?
- What about other family members?
“If you’re cooking for the whole family, but one person’s diet is different than the rest of the table, that’s not sustainable,” Schuler said. “The more complex the diet becomes, the less likely you are to stick to it long-term.”
Those diets that rank high on the U.S. News & World Report list can be the foundation of a long-term healthy eating plan. Each recommends limiting unhealthy foods and emphasizing portion control.
“Whatever you choose, it has to include healthy food and drink — and allow you to have something to eat every now and then. That way you can stick to it,” says Schuler.
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I don’t want to go on a diet, but I want to make some simple changes.
Start with small changes. Secor recommends drinking plenty of water—ideally eight 8-ounce glasses of water a day—and starting to track your food intake with apps like MyFitnessPal.
“Or start going to bed 15 minutes earlier, or start walking around the block each day,” she says. “Don’t try to change everything all at once. You’ll just get overwhelmed and more likely to throw in the towel before next year.”
Pick one or two specific changes to focus on and go from there, says Paddock. some advices:
- Replace white bread or white rice with whole grain bread or brown rice (these have more nutrients).
- Opt for light popcorn instead of potato chips.
- Buy individual servings of nuts or snacks instead of larger containers—or fill up small snack bags to keep portions under control.
- Keep fruit on hand instead of always opting for sweet or savory snacks.
- Use smaller plates and bowls, so the portions are smaller.
- When you might be eating red meat, eat leaner protein like chicken or fish — or beans.
- After dinner, consider the kitchen closed until morning.
“You can think about a healthier approach of swapping small steps and building on another success that will not only make a positive difference, but inspire people,” Paddock said.
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What if I need a more stringent treatment regimen?
- Find a registered dietitian. These nutrition experts “can be an invaluable tool with you in developing a plan and making choices based on your needs and lifestyle,” Paddock said. You can find nutrition experts on the Academy of Nutrition and Dietetics website.
- Try a program. If you’re not an experienced cook, perhaps try programs like Weight Watchers, Nutrisystem, or Optavia, which contain foods you can buy and guides to help you portion them. “Some of these more structured commercial diets may be effective for (people), even if only for a limited time to jump-start healthy eating patterns,” Schueller said.
- Find a fitness coach. Food is only one part of a healthy lifestyle; physical activity is another. But exercise is part of “a holistic approach to the healthy lifestyle you choose…,” Schuler says.
Follow Mike Snider on Twitter: @mikesnider.
