Best Diet Plans of 2024, Reviewed by Experts – Forbes Health

The first thing to consider when deciding on a diet is, “What are my goals?” Am I trying to lose weight or body fat? Or are you trying to improve a specific aspect of your health or life? According to a 2014 study, Health psychology and behavioral medicine found that examining the intersection of life goals and dietary goals can impact one’s ability to achieve and maintain dietary-related changes. Once you know your desired outcome, it’s time to dig into the details.

To determine whether you’re likely to stick with a diet, Dr. Cheskin says, “Knowing yourself is key. The more introspective you are, the better.” After all, a 2018 study found that JAMA Network They found that people achieved similar weight loss results with a healthy low-fat diet and a healthy low-carbohydrate diet. Therefore, the diet that is most likely to be effective for you is the one that you are most likely to follow.

To that end, ask yourself the following questions:

• Are there any foods I would like to eat on my diet?
• What about my habits and preferences might make this particular approach work well for me?
• What are you going to change to lose weight or lower your cholesterol or _____?
• Are the foods on this diet affordable?
• Do you have time to buy and prepare the recommended meals?

“There are still only 24 hours in a day, so it’s really important that what you choose is practical,” says Bonci.

It’s also wise to consider your own diet history, including what has worked for you and what hasn’t, and why. “There are very few people in this world who haven’t experienced it at least once,” Bonci says.

Valuable lessons may be learned from past experiences. If a low-carb approach has left you tired and miserable in the past, you should probably consider a different approach. On the other hand, if you’ve had success with a plan that includes mini meals throughout the day, it may be worth trying that approach again.

Also, think about what is realistic for your lifestyle. A strict calorie-reduction plan may be appealing at first because it takes the guesswork out of what you eat, but it may be difficult to stick to long-term.

“If you don’t have some flexibility built in, you’re probably not going to do well in the long run because life will throw you curveballs,” says Dr. Cheskin. “It has to be adaptable to different situations and personalities.” In other words, it has to be a plan you can live with.

It is also important to consider the safety and effectiveness of a particular diet. For example, is there any research or science behind the diet, or is it based on unproven assumptions? To gauge the success of others, look at statistics and clinical studies, advises Dr. Cheskin. In general, experts say a healthy and sustainable weight loss plan should include:

• Healthy daily calorie count. This means no less than about 1,500 for women and 1,800 for men. However, that number depends on factors such as your weight and activity level.
• Different foods from different food groups. Dr. Cheskin says think fruits, vegetables, whole grains, legumes, nuts, seeds, lean proteins, and healthy fats. Your diet should contain the right proportions of macronutrients (carbohydrates, proteins, and fats) to provide your body with energy, as well as enough micronutrients (such as vitamins and minerals) to function optimally. must be present. Dr. Cheskin says you shouldn’t rely on supplements to replenish these nutrients. That’s because it suggests this plan is nutritionally unsound and unsustainable.
• Afternoon snack. Snacks “give people a sense of satisfaction,” says Dr. Cheskin. “Part of the meal is more than just filling the fuel tank. It’s also the joy of food.”