• Randy Mayhew

You Need To Find The Miracle Diet Of Your Dreams!



The Psychology Of Dieting


According to a 2018 study: “It is not the diet; it is the mental part we need help with".

This multilevel analysis of psychological, emotional, and social well-being in obesity concluded that: "Addressing weight stigma and bias, and promoting positive mental well-being are two important areas of focus for supportive management of individuals living with obesity".


The world is full of bite sized cliches about dieting. But do any of them really work? It's hard to say. A true lifestyle change comes from within in the form of self-control, motivation, and discipline. But these three pillars are more slippery ideas that can be hard to grasp. When most people think of self control, motivation, and discipline they seem to be inherently restrictive ideas.


However, they don't have to be. Just like any other skill, they can be taught and mastered. The 2010 study called: "Building Self-Control Strength: Practicing Self-Control Leads to Improved Self-Control Performance" covers this in great detail. According to the study: "Supplemental analyses suggested that only practicing self-control built self-control capacity..."


How to find your Dream Diet


Much like dating, dieting is a game of guess and check. But having the knowledge of how your brain processes these changes makes the trial and error much easier. Here are some steps to take to find your dream diet:


1. Pay attention to the foods you eat and how they make you feel.


A great way to do this is by keeping a food journal. Keeping a food journal not only helps you pay attention to what you're eating, and how often, but also how your body metabolizes the food.


2. Try a diet that limits the foods that make you feel negatively.


In your food diary, you're going to notice some patterns. Sensitivities to gluten, dairy, seed oils, processing chemicals (i.e. pre-made or boxed food), sugar, sweeteners, caffeine, and much more are becoming increasingly common in the United States.


3. Use your mental state as a measure of success early on.


Metrics and measurements can often be misleading when you're first starting out. Your bodyweight will naturally fluctuate day to day, and week to week. If you're going to keep any measurements have them be measurements of size. Such as: waist, neck, and chest circumference measurements.



What Are The Best Diets For Beginners?


Once you find what foods you might be sensitive to, you have a ton of options for diets.


1. The Carnivorous Diets

Keto, No Carb, Atkins


The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits. A low carb diet focuses on limited carbohydrates to help the body burn fat instead of sugar for fuel.


2. The Calorie Deficit Diets

Intermittent Fasting, Calorie Counting, Weight Watchers


Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule.


3. The Isolation Diets

Gluten Free, Low Carb, Low Glycemic


A gluten-free diet excludes any foods that contain gluten, which is a protein found in wheat and several other grains. The low glycemic (low GI) diet is based on the concept of the glycemic index (GI).


These are the diets I've seen people have success with. If you enter your lifestyle change with the right mindset, you can lose weight quickly. The most important thing for beginning dieters is the mentality that comes with trying to lose weight. The science supports it. And the results will too!



Conclusion


Some people lose weight on their own; others like the support of a structured program. Overweight people who are successful at losing weight, and keeping it off, can reduce their risk factors for heart disease. If a weight-loss program is not enough to help you reach a healthy weight, ask your health care professional about other types of weight-loss treatments. Prescription medicines to treat overweight and obesity, combined with healthy lifestyle changes, may help some people reach a healthy weight. For some people who have severe obesity, bariatric surgery may be an option.



Sources:

Muraven, Mark. “Building Self-Control Strength: Practicing Self-Control Leads to Improved Self-Control Performance.” Journal of experimental social psychology vol. 46,2 (2010): 465-468. doi:10.1016/j.jesp.2009.12.011

Rand, Kathryn et al. “"It is not the diet; it is the mental part we need help with." A multilevel analysis of psychological, emotional, and social well-being in obesity.” International journal of qualitative studies on health and well-being vol. 12,1 (2017): 1306421. doi:10.1080/17482631.2017.1306421

https://www.healthline.com/nutrition/food-journaling-instructions-and-tips

https://www.healthline.com/nutrition/ketogenic-diet-101#_noHeaderPrefixedContent

https://www.atkins.com/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

https://www.weightwatchers.com/us/how-it-works

https://www.hopkinsmedicine.org/health/conditions-and-diseases/celiac-disease/what-is-a-glutenfree-diet#:~:text=A%20gluten%2Dfree%20diet%20excludes,gluten%2Dfree%20bread%20or%20pasta.

https://www.healthline.com/nutrition/low-glycemic-diet

https://www.nhlbi.nih.gov/health/educational/lose_wt/wtl_prog.htm

https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program


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