Leena Watts
When it comes to dieting, the most successful plans are those that are sustainable in the long term. The Mediterranean diet, for example, is a popular choice for those looking to lose weight and improve their health. This diet focuses on whole grains, fruits and vegetables, legumes, olive oil, and some lean meat and fish. It has been shown to be more effective than low-carb diets for weight loss and heart health. Other successful diets include the DASH diet and WW programs, which have been shown to help people maintain weight loss over several years. It's important to note that gradual changes, such as consuming more fruits and vegetables, reducing meat intake, and increasing physical activity, can also lead to success.
| Characteristics | Values |
|---|---|
| Easy to follow | Long-term |
| Sustainable | Mediterranean diet, DASH diet |
| Focuses on | Whole grains, fruits and vegetables, legumes, olive oil, lean meat and fish |
| Encourages | Creating mini goals, making gradual changes, consuming more fruits and vegetables |
The Mediterranean diet
When starting a diet plan, it is important to choose one that you can follow long-term. Dr Christie recommends making gradual changes and building on them. For example, you could start by consuming five fruits and vegetables per day, reducing your meat intake, switching from white bread to whole wheat bread, or walking briskly at least four times a week.
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The DASH diet
The number of servings you can eat on the DASH diet depends on how many calories you consume. For example, on a 2,000-calorie diet, you would limit your salt intake to no more than 3/4 teaspoon (tsp) or 1,500 milligrams (mg) of sodium per day. Dairy products on the DASH diet should be low in fat, such as skim milk, low-fat cheese, and yoghurt. It is recommended to choose lean cuts of meat and eat red meat only occasionally—no more than once or twice a week.
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Sustainability
The most successful diet plans are those that are sustainable and can be followed long-term. The Mediterranean diet and the DASH diet are both effective for maintaining weight loss and are easy to follow. The Mediterranean diet focuses on whole grains, fruits and vegetables, legumes, olive oil, and some lean meat and fish. Studies show that this diet offers more success than low-carb diets for weight loss and heart health. Choosing a more plant-based diet can help with weight loss, possibly because of the increased fibre. Other studies show a decrease in inflammation and a reduction in body mass index (BMI).
People who follow WW programs have also been shown to be more successful at maintaining weight loss after several years, compared with those who follow other diets.
Some people do well with an extreme change like following a vegan diet, but most people do better if they can make gradual changes and build on them. Such steps might include consuming five fruits and vegetables per day, reducing your meat intake, switching from white bread to whole wheat bread, or walking briskly at least four times a week.
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Weight loss
The most successful diet plans are those that are sustainable and easy to follow long-term. The Mediterranean diet and the DASH diet are both effective for maintaining weight loss and are recommended by dietitians. The Mediterranean diet focuses on whole grains, fruits and vegetables, legumes, olive oil, and some lean meat and fish. It has been shown to offer more success than low-carb diets for weight loss after one year and is also beneficial for heart health. Choosing a more plant-based diet can help with weight loss, possibly due to the increased fibre content.
Other successful weight loss strategies include setting mini goals and making gradual changes. For example, consuming five fruits and vegetables per day, reducing meat intake, switching from white bread to whole wheat bread, or walking briskly at least four times a week. These small changes can lead to long-term success.
People who follow WW programs have also been shown to be more successful at maintaining weight loss over several years compared to other diets.
It is important to choose a diet plan that suits your individual needs and that you can stick to in the long term. This will increase your chances of success and help you achieve your weight loss goals.
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Mini goals
The most successful diet plans are those that are easy to follow and can be maintained long-term. The Mediterranean diet and the DASH diet are both effective for maintaining weight loss, with the Mediterranean diet offering more success than low-carb diets for weight loss and heart health.
To help you stick to your diet, it's a good idea to set mini goals. For example, if your ultimate goal is to lose 10 pounds, you can set smaller, action-oriented goals to help you get there. This might include eating five fruits and vegetables per day, reducing your meat intake, switching from white bread to whole wheat bread, or walking briskly at least four times a week. By setting these smaller goals, you build in opportunities for success along the way and can gradually work towards your larger goal.
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Frequently asked questions
The most successful diet plans are the ones that are easy to follow and can be maintained long-term.
The Mediterranean diet and the DASH diet are two examples of successful diet plans. The Mediterranean diet focuses on whole grains, fruits and vegetables, legumes, olive oil, and some lean meat and fish.
Studies have shown that the Mediterranean diet is more successful for weight loss than low-carb diets and is also beneficial for heart health.
WW programs have been shown to be successful for maintaining weight loss over several years.
It is important to set realistic goals and make gradual changes. For example, you could aim to consume five fruits and vegetables per day, reduce your meat intake, switch to whole wheat bread, or incorporate more physical activity into your routine.
