Losing weight is a complex and highly individual process. The truth is that it often takes some time, especially if you are doing it yourself by making lifestyle changes.
Still, there are plenty of diets that promise quick results—and plenty of persuasive influencers promoting them.
When starting a weight loss program, it can be tempting to make a dramatic overhaul of your eating habits in the hopes that it will bring about dramatic changes. However, most diets set you up for failure and keep you stuck in a cycle of weight gain and loss.
In an episode of the Start Today podcast, dietitian and Today Nutrition Editor Natalie Rizzo discusses the red flags with dieters that people should look for on a new weight loss diet.
Daily Diet Tip: Avoid any diet that is too restrictive for any reason
“On the diet front, the red flag for me is stuff that’s very restrictive, and you’re not really sure why,” Rizzo says.
They often include long lists of foods and nutrients to avoid, Rizzo says, “but there’s really no clear reason why you shouldn’t eat these foods.”
As opposed to ultra-restrictive diets for medical reasons, such as managing diabetes, a successful weight loss program for the average person should not require strict rules and deprivation.
Cutting out foods or whole food groups adds unnecessary stress and makes eating tasteless—which should still be enjoyable even if you’re trying to lose weight.
“Food is a big part of your life,” emphasizes Rizzo.
Why is this important?
The trick to losing weight is that extreme diets simply don’t work.
Take the ketogenic diet, for example, which Rizzo is not a fan of. This is a high fat, very low carb, and moderate protein approach. “You shouldn’t eat too many fruits and vegetables,” Rizzo says.
The keto diet was developed as a treatment for epilepsy because it keeps the body in a state of ketosis, which can prevent constipation, TODAY.com previously reported. It also promotes rapid weight loss, but it’s not a sustainable long-term approach, Rizzo adds.
Losing more than 1-2 pounds per week is not recommended because it is very difficult to maintain, and there are health risks: muscle loss, nutrient deficiencies and rapid weight regain.
Additionally, extreme carb restriction also means depriving yourself of fiber-rich plant-based foods that have been shown to promote weight loss.
“I think that’s why big fixes aren’t my favorite, because I see these really drastic changes that people are trying to make overnight. … It’s just remarkable,” Rizzo says.
How to start
“When you give up a lot of food, that day you want to stick with it, but think about yourself in the next six months. … Do you really want to do that diet now?” Rizzo says.
What works is making doable, sustainable changes. These include eating more nutrient-dense foods, emphasizing protein and fiber, swapping smartly, or adjusting your portion sizes to keep you in a calorie deficit.
Look for weight loss programs that emphasize small, gradual steps over the long term.
“Try the change once a week, then twice a week, then a few times until you get the hang of it and (it’s a habit),” Rizzo says. For example, eat a plant-based breakfast or lunch instead of processed foods.
“It’s not about making big changes at first. It’s about finding small things that you can start with. Every step adds up and eventually you’ll get there,” says Rizzo.
Today’s expert guide The series is all about simple strategies to make life a little easier. Every Monday through Friday, various qualified experts share their best advice on diet, fitness, heart health, mental health and more.
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