The best healthy diet for weight loss

In this article, we’ll talk about the best way to lose weight in the healthiest, most sustainable way. And no, it’s a diet, but not quite the diet you were expecting. In fact, we’ll learn how fad diets mock us, really.

There’s plenty of studies done looking at this particular way of eating. So we’ll only use evidence based pointers, no social media transformation stories. Only hard facts to help you understand what is a the best healthy diet for weight loss.

 

We’ll also talk about:

  • why weight gain and weight loss happens,
  • why ultra-processed food makes us pig out,
  • why we often can’t stop from overeating,
  • what is the healthiest “diet” for weight loss,
  • should we or should we not count calories,
  • popular ketogenic diets,
  • at what rate we should be losing weight,
  • how exercise helps with weight loss,
  • and much, much more tips to take home.

 

What’s weight loss really and why does it happen?

It’s interesting how many options we’re offered losing weight. There’s so much self-proclaimed science behind weight loss, it makes it really hard to keep up and choose how you want to slim up.

In reality, our bodies work the same way (if there’re no affecting health factors) and the real science behind shedding pounds is not that complicated.. just buried under piles and piles of quick fixes, called “diets”.

True science is straightforward.

We have 3 weight states:

  1. weight gain,
  2. weight loss and
  3. weight maintenance.

All 3 are connected via energy balance.

Energy balance = Energy IN – Energy Out

Energy IN ………….. energy/calories/food we consume.

Energy OUT ……… how much energy we use living our day.

 

Energy OUT is a mix of 3 daily energy expenditures:

  • Resting energy expenditure (REE) – that’s the energy our body uses just being alive. Or in other words, how much energy we use sitting on a couch doing nothing. And you’ll be surprised how much energy it goes in it!

According to the Section Chief of the National Institute of Diabetes and Digestive and Kidney Diseases, Kevin D. Hall, 60% of total Energy IN gets used for just keeping us alive and in check.

  • Thermic effect of food – that’s the energy required to break down and digest food. Protein has the highest thermic effect, then carbohydrates, then fat. This is the reason why Keto diets are so popular and we’ll talk more about that further along.
  • Exercise: incidental and dedicated.

Our wight depends on how much energy we give our body and how much we use it living.

Mathematically that looks something like:

Energy IN – Energy OUT = Energy balance

 

These are the factors that control our weight loss and weight gain.

So now that we know that that formidable number on scale is the result of our energy balance, let’s see how macros play into all this.

1g protein = 4 cal

1g carbohydrate= 4 cal

1g fat= 9 cal

 

The numbers above are the reason why we want to avoid fat when trying to lose and maintain weight.

Being dull, if we want to lose weight we need to use more energy than we put it in a.k.a. “Move more, eat less.” ..yep, been hearing it since forever.

Great, we now know the hard basics of weight loss and there’s no way around it. Let’s build it from here.

Since we’re talking about eating less and moving move, let’s see where our main source of energy comes from and how to work on that.

 

Ultra-processed foods and pigging out

An average American eats 200-800 cal more per day than should.

Knowing what we know from a previous chapter, these extra calories put us on a weight gain spectrum.
What is more, striving to lose weight and paying attention to our calories, we have:

  • low-fat products..but with more sugar in it to keep the taste
  • zero-sugar drinks..with other types of artificial sweeteners that messes up hormones, enzymes, etc.
  • easy digestible refined carbohydrates..with nothing in it but sugar, sodium and fat.

 

One thing is absolutely certain, no matter who you ask: Processed food are the main reasons for todays obesogenic health problems. Source: Stanford Nutrition

 

The list can go on but you see the pattern.
These highly processed “foods’ increase calorie intake yet keep your body starved.
I know what you’ll say: what do you mean starved? What about those 200-800 cal extra we just talked about?

 

Eating ultra processed food is like filling up a car with water instead of petrol.

Processed foods are usually high is sugar, sodium, fats and refined carbs..there’s no, or very little nutritional value. With a bit of exaggeration, eating ultra processed food is like filling up a car with water instead of petrol.
A car wasn’t made to drive on water. And the body wasn’t made to eat processed food.

Processed foods taste good, are enjoyable but they don’t satisfy us, so we tend to overeat in search of that..that something. That something is satiety.

If your goal is weight loss, plant based or not, you should avoid processed foods.

 

What dietary patterns are best for weight loss?

So why do we consume more than we should? Why this trend?
Hear me out, because we’re all in this.

In our current environment, often described as an obesogenic environment, we’re all faced with the up-hill battle.
When it comes to managing weight, the food environment, or the food industry, has been specifically designed to consume more and more and more. What do I mean by that?

A sandwich might do the trick or a cookie..and when you open a pack of cookies..well, it’s never a cookie, it’s an entire pack.

The cheapest, most accessible and the easiest products to eat, chuck-in-a-microwave foods are the most processed ones.

They taste good, but they don’t hit the spot. They’re not satisfying, so we eat more.
You know the feeling – you ate, you’re not hungry, yet there’s something missing. A sandwich might do the trick or a cookie..and when you open a pack of cookies..well, it’s never a cookie, it’s an entire pack.

That’s processed food designed to eat more, more, more.

Looking at statistics, calorie intake coming from ultra processed foods:

  • 40% in Australia,
  • 50% in UK and
  • 55%-60% in the US.

 

Processed foods are calorie dense because of high sugar and fat contents. Yet they don’t satisfy the body and so lead to over consumption of calories.

On the other hand, whole foods take a bit more effort to prepare but are lighter in calories, dense in nutrients and very satiable.
This is also the reason why whole food plant based diet is the best way to lose weight as a lifestyle change. It’s what the body was made to eat and so it naturally offers everything you need for achieving a healthy weight.

In fact, plant based diet is the only diet that is sustainable on a long run.

If you want to lose weight, ultra processed food should not be a base of your diet.

 

Whole food plant based, really? Plants?

According to Dr. Michael Greger, up until this day, a low fat whole food plant based (WFPB) diet seems the best way to do it.

A clinical trial performed by Kevin D. Hall, shows clear results.

In this trial, they had 2 groups of people, let’s call it group A and group B.

Group A went on a 2 week ultra processed food diet, then afterwards, on a 2-week unprocessed food diet.
Group B did the other way around – 2 weeks of unprocessed and 2 weeks of processed.

For both groups, they matched intakes of protein, carbs, fiber, sugar, fat and sodium – so they were getting the same amount of energy.
Both groups were told to eat until they were full. That’s satiety.
So what happened?

  1. The group on an ultra processed foods ate 500 cal more on a daily basis than the group on unprocessed foods.
  2. Unprocessed food group benefited from 1kg of weight loss eating unprocessed in a 2-week time.
  3. While an ultra processed food group gained 1kg.

 

In 2 weeks, unprocessed food group lost 1kg of weight, while ultra processed food group gained 1kg. Source: Kevin D. Hall

 

So what does that tell us: Eat real food.

 

You’re losing weight the healthiest way..and probably the cheapest as well.

That’s eating food in their natural state. Unprocessed and whole food as found in the garden and field.

Plant based, vegan diet sounds scary for many people. I understand.

If you feel hesitant of plant based diet, try flexitarian instead. That is limiting animal products on 1 meal a day.

Unlike many diets, plant based eating isn’t about stressing over carbs and fats and proteins and calories. When you get the hang of it, which doesn’t take long, and start eating versatile meals loaded with veggies and grains, you forget about obsessing over what’s what – You eat healthy, you feel satisfied after meals and you feel good.

Most importantly, you’re losing weight the healthiest way..and probably the cheapest as well.

 

nutritiously-weight-loss
Live Lightly by nutriciously.com is by far the best healthy weight loss diet I’ve come across.

Should we count calories?

Counting calories bring “I shouldn’t”, “I can’t” feel to it.

Counting calorie is restricting and with that said we feel deprived of everything we don’t put in your mouth. Counting calories feels like we’re on a diet all the time. And nobody likes being on a diet.

Our goal is to not a diet, our goal is to live a lifestyle where our food works with us and not the other way around.. Yes, processed food, I’m looking at you.

If counting calories is your thing, go for it.

But if it only stresses you out (I never count calories) don’t do it. I only want to eat food without counting. Which brings us back to plant based diet.

Plant based diet makes it so easy to understand food again.

Once you get the food groups right, the macros and micros will take care of themselves and it’s just enjoyable.
I know it can sound overwhelming but you’ll be cooking and thinking about food you haven’t tried yet in no time.

 

Ketogenic diets and weight loss – a few things to consider

I know you’ve seen it, I did it too: success weight loss stories, time-lapse pictures where the results are so drastic you wonder if you’re looking at the same person, testimonials and best-sellers..Keto is all over the internet, people dropping pounds with a flick of the wrist. Eat like a king and lose weight.

Sounds too good to be true..but so tempting.

We know what the users/dieters say, now let’s see what science says, shall we?

keto diet health affects
If you’re in a danger zone or already suffer from dietary related disease like high cholesterol, Diabetes, high blood pressure, etc. you should be very wary of ketogenic diets.

Researchers combined 32 case studies where they compared high protein diet with high carb diet. Calorie intakes were matched, in other words, people on Keto/Atkins, etc. diets had the same energy intake as people on high carb diet.

Results showed no significant difference in weight loss, low carb or high carb.

So what’s the deal with high protein, Keto diets?

You will lose weight, that’s true. In fact, Keto leads to less fat loss and more muscle loss.

So why are they so popular?

 

Short answer would be because they make you lose weight fast, which makes you believe you’re losing fat..which is not really the case.

Here’s a catch:

When we eat, our body can store 500g carbs. With each gram of carbs stored, 3g of water are also stored – that’s just how body works.

In any given time, you carry 3kg of this carb, water mix – no matter body type. This is your short-term energy storage.

 

When we go on high protein low carb Keto diet, we deplete this storage, and this is why the weight drops fast – we get rid of water and (carbs) glucose.

Another thing to consider is that, many people go on an animal based high protein low carb diet – high in cholesterol, super insulin resistent and in general bad long term effects.

Keto works in it’s own way but according to studies, it’s not the best and safest diet, specially if you’re in a danger zone or already suffer from dietary related disease.

 

How quickly should we lose weight?

There’s a difference between expectations and what we see on social media, and realistic numbers.

Unless medically required don’t go for extreme weight loss like 5kg in a month.

Why?

Let’s look at it the other way around. An average American eats 200 – 800 cal more a day than required. These extra calories get stored in our body through time and, doing the rough math we gain 5kg fat in 10 years.

Now, all of a sudden we want to drop 5kg in a month!

Imagine how our body reacts to demolishing all of its consistent work of storing!

Now, pay attention because this is how diets work: Diets literally puts us against our body. And it’s not how it should go. We’re in it together, quite literally as well.

Steady and controlled weight loss put you in charge of food, kgs and body.

 

So our body has been ever so diligently storing whatever extra we gave it and now we’ve decided that those jeans really got too tight. It’ s time to get rid of it. All of it.

We go on a diet, restrict this and that food, drastically lower calorie intake and we’re losing weight. Hallelujah!

Our body, on the other hand, is panicking.

 

Fad diets make a major relationship crisis between us and our body.

 

It’s storage is lowering which means only one thing – my human is starving, there’s not enough food for her/him. Danger.

Then the diet’s over either because we fell off the wagon or got to the desired weight. In any case, we go back to old eating habits.

For the body, that means only one thing – store, store, store, store more for the next starvation, danger times.

And you gain everything back, plus a few extra pounds, just to be sure you’ll survive the next starvation period.

You see how diets really mock us? 

To be successful and consistent in losing weight, make small changes, lose 1-2kg a month max! Make it a lifestyle change rather than a quick fix, because this way, you’ll always be able to stay in control on your weight and food choices.

How does exercise affect weight loss?

Remember the first chapter of this post?

Energy IN – Energy OUT = Energy balance

Where Energy IN is food and Energy OUT is exercise? Good memory!

 

We’ve covered Energy IN, saw it’s entirely in our hands and how to take back control over what we put in our body.

Energy OUT is movement, sport, exercise, action, living.

 

For weight loss, exercise is important. We can do a lot through the right food choices and healthy eating habits. But exercise gives it a huge boost. Huge.

Exercise can be:

  • intentional, dedicated exercise: when we go to the gym, go for a run, cycle, do Pilates, etc.
  • non-intentional, also known as Non-exercise activity thermogenesis or NEAT: when we walk a dog, hoover an apartment, work on the garden, etc.

With the progress of technology we are moving less and are eating more, it’s how it is.

Instead of taking the stairs, we step on a conveyor or take an elevator. How much time do we spend looking for the closest parking space to the store entrance? Or the entire workforce shift towards desk professions.

According to Dr. Levine, a professor of medicine at the Mayo Clinic, siting is the new smoking.

 

We move less and eat more.

The more you eat the bigger the energy intake, the less you move the lower the energy out.

What does that do to our Energy balance swing?

 

Correct! We gain weight.

 

How to increase level of exercise in our everyday life?

Think about your regular day and see where you can increase NEAT.

Take the stairs instead of an elevator, get off a bus a block earlier, if you have an office job, ask for a stand desk…

Exercise and diet go hand in hand if we want a successful weight loss.

According to Dr. Levine, you burn on average of 50 calories more per hour by standing. If you stand for 3 hours per day, 5 days per week, it adds up to 750 calories burned. In a year that adds up to 30,000 calories, which is almost 9 pounds. This is the equivalent of around 10 marathons per year.

 

For dedicated exercise, resistance exercise is a good option to build muscles. Muscle tissue requires more energy in a resting state than fat. Which means, muscular folks burn more energy sitting on a couch than not-so-muscular folks.

What when we slip up?

We slip up, it happens.  Just go back to why you want to lose weight and you know what to do with the food now, know how to exercise so repeat the steps. It’s not the end of the world.

 

Live Long and Planteous

To bring it all together, energy balance is the Mother of weight loss.

We have to have a calorie deficit to lose weight.

Currently, in this food environment, we get too many calories from wrong sources, that makes us fat. Processed food was designed to taste good and have a long shelf life but has no nutrition value, gives no satiety and so we tend to overeat.

Vegan or not, if weight loss is your goal you should avoid processed foods as much as possible. However, it is possible to achieve a healthy body weight.

Whole food plant based diet naturally promotes healthy body weight because this is the food we were made to eat.

  1. It’s less dense in calories than processed food and animal products, which means you will naturally lose weight.
  2. There are plenty of studies on this. One we mentioned clearly showed people eating processed food gained 1kg/ 2 week, while people on unprocessed food lost 1kg/ 2week.
  3. It has everything we need to support our health and lose weight.
  4. Whole food plant based diet is known to reduce cardiovascular disease.

We learn how fad diets make a major relationship crisis between us and our body.

We don’t need to lose weight fast. In fact, we shouldn’t lose weight fast but lose it at a steady pace of 1kg/ month.
Which is good news!

Don’t overwhelm yourself and try to get everything down at once, take small steps implementing new steps:

  1. cut out processed food,
  2. drink water instead of sugary drinks
  3. gradually build a plant based pantry,
  4. get most of your calories from veggies, fruits, grains and legumes,
  5. increase NEAT
  6. learn what plant based foods are rich in protein and how much protein you need,
  7. increase dedicated exercise
  8. remember that you are doing fantastic, treat yo’ self a little – and I’m here for any question you have.

 

nutritiously-lightly

“Weight is manipulated and controlled by us. It’s yours. So take that control.” – Simon Hill

 

Will you give it a go?

Do you have experience with healthy, plant based diet? What do you think of it? Let me know in the comments below!!

 

Happy healthy slimming,

Katya

 

34 thoughts on “The best healthy diet for weight loss”

  1. Very educating indeed Katya. A lot of people are dealing with depression because they have been body shamed in the past while some are just out of shape for their feeding habits and it feels really bad. Dealing with losing weight can sometimes make you want to cry because you sometimes have to change a whole lot of things about your routine if you want to make real progress. The feeding habit of it can be really funny if you are already addicted to your previous food but with time you can deal. Do all exercises apply to losing weight?

    Reply
    • Hi Benson, all exercise helps losing weight. I would recommend less intense exercise as stationary bike, yoga and cardio in general first..and then progress to more high-input exercise.

      My favourite for example is water rowing and TRX.

      Best,

      Katya

      Reply
  2. Thank you so much for giving us this wonderful article. Your article is really very informative and I have gained a lot of knowledge which is very helpful to me .I am very aware of my health and I regularly exercise and diet as well .The information you give to your article is very helpful to me. Because it seems to me the Best Healthy Diet for Weight Loss .There is certainly no alternative to practice for weight loss. Also, moderate foods must be healthy, and those foods can lose weight very quickly. I eat those foods and I will definitely follow your tips. I hope I will benefit greatly.

    I will definitely be delivering your article to my girlfriend and she will definitely share with you her new experience.Can I share your article on my social media?

    Reply
    • Hi Shanta, you’re doing great work eating healthy and doing exercise – your body loves you for that!

      Absolutely, you’re welcome to share it!

      Best,

      Katya

      Reply
  3. An intriguing article. I like to state that you are actually amazingly gainful for those individuals who are very solid and best like my sibling is incredibly fat and he needs to consume his fat. in any case, he doesn’t have the foggiest idea how to do that and what is the correct nourishment and sound eating regimen for weight reduction. I have a thought regarding the weight reduction and solid eating routine. I will Impart this article to my sibling so we can get some information and he can adhere to your directions .However the best part in your article is “Ultra prepared nourishment pigging out”.

    In the end, I might want to state that you need to endeavor incredibly about this theme therefore, I might want to try and thank you again for your magnificent guidance.

    Reply
    • Glad you found it useful. If you or your brother have any questions, let me know – I can talk on this topic for hours 🙂

      Katya

      Reply
  4. thank you for sharing this article.  in this home quarantine situation many of us are lock down at home. for this weight maintenance has become a must. this is why i was searching about about weight loss articles. fortunately i found your article which has been written very interestingly. i loved the fact how you summarized the content at the beginning of the article. the mathematical equation is also pretty recommendable. i did not know the fact that high calorie keeps our body starved. can you please enlighten me that which cheese will be best for weight loss? all the graphs, energy balance suggestions are quite helpful hope to start implementing the new steps soon. i am doing exercise in a regular basis. i am doing planks and squats mainly. and whenever it is possible i do 150 rope jumps. it really helps me a lot.

    i will surely share this article to my social media account so that others can also know about it.

    Reply
    • Hi Sumaiya, cheese is high in fat and is not plant based. But probably, I’d say blue cheese.

      Our body is starving because of lack of nutrition in processed food, not necessarily because of high calorie but because there’s no nutritional value in processed food.

      Keep on exercising, everything that you said sound great!

      Best,

      Katya

      Reply
  5. Helooo,

    I want to say a big thank you for writing this article “the best healthy diet for weight loss.” 

    It has really be challenging searching for ways on how one can  loose weight without the intake of pills, so I think this article will really be helpful to me.But please can I get a constructive diet time table for one to loose weight?

    Reply
    • Hi Sheddy, I would love to help you with that but I don’t know your daily routine and lifestyle. If you can email me with more details what you want to achieve and with what you’re struggling we can definitely build it from there.

      But just to give you couple of pointers:

      Breakfast should be filling to minimise snacking,

      Snack, when you need it, work great in form of fruits and nuts,

      Lunch can be a mix of grains, whatever veg you have a home and legumes – this is your last big-ish meal of the day,

      Diner is something lighter – smoothie, salad, sandwich with wholegrain bread, etc.

      hope this helps!

      Talk to you soon,

      Katya

      Reply
  6. Wow! Such a very well detailed and very educative post. Weight loss is rather a very cumbersome topic that in most cases, we all find it difficult to try out. However, seeing all of these here, I can be reassured that I know enough on it. Losing weight is a deliberate effort which requires discipline both in diet and in exercises. Thanks for sharing the most important diet plans or foods that can aid weight loss. Thumbs up for sharing

    Reply
    • Hi Emman, it sure is! There are products that can help you achieve weight loss faster or maybe let’s say, with less effort but looking at it long-term. Healthy eating habits and exercise is still number 1 weight loss advice.

      Best,

      Katya

      Reply
  7. This is the kind of education I would love to be getting every single day with facts that are proven with concrete evidence. You see, I didn’t know that losing weight is different from losing fat in the body. That’s a key take away for me today and also learning that the different food nutritions have their own work in the body is fabulous. I am able to see here why we need to eat healthy and that keto is not really what the world thinks it is. Nice job here.

    Reply
    • Hi Riley, thanks for you feedback! I kept it pretty short about Ketogenic diets but am working on an article that will go more in depth as we speak..there’ll lots of info to take as well 🙂

      Best,

      Katya

      Reply
  8. They say health is wealth, though most times we fail to maintain our diet due to ignorance of the calories contained in the food or just because we love the food and cant get away from them, am quity of this, it is really keeping away from thing you love to eat, but with this helpful information i will really discipline my self towards that, thanks for this awareness

    Reply
  9. Hi, thanks for sharing this educative and informative article. I have gain a lot of knowledge from this article that is going to be helpful to me and also my siblings because I have been searching for ways on how some one can loose weight without taking drugs. I think this article will be helpful to me and l will love to shared this article because I know it will be helpful to many other . Thank you for sharing this view once again. 

    Reply
  10. Hello Katya,

    First and foremost, I thankful for whatever you give us in terms of guidelines especially concerning our health. This blog is more than informative because it has helped me understand much stuff.

    People out there are struggling to achieve either weight loss or gain but this article has provided the most evident diet to achieve weight loss

    I have agreed with the fact that “Eating ultra-processed food is like filling up a car with water instead of petrol.”, This actually a vital concept everyone should consider.

    Thank you!

    Reply
  11. Interesting to see that eating more plant-based is not only healthy for you , but surely you would eat less calories and so = weightloss. How much time did it take you personally to go all plant based or are you still a flexitarian ? I am at the moment, I don’t eat meat every day. 

    But it is hard for me to go all plant based, because I, to put it simply, hate cooking haha. And i don’t want to eat from packages or high processed food. How did you solve this problem , do you cook every day? Where did you find a variety off recipes ? thanks !

    Reply
    • Hi Lizzy, I’m super happy you’re playing with the idea of going plant based! 

      I went plant based/ vegan overnight..but I don’t recommend doing it, haha! I just went full in and looked for answers as I went. 

      I’d definitely recommend you to gradually change your pantry to plant based food. It’s not that difficult as you may think. Get some dry staples like lentils, chickpeas and barley. Veggies as per usual and then just don’t buy animal products but see what vegan options they have. Processed vegan food is expensive. Whole food plant based are cheap as chip. Here’s grocery list so you can get the idea.

      Nah, I don’t mind cooking but I don’t want to spend an hour and a half preparing meal either. What I do is I’ll cook 2 types of legumes each for 2-3 times – I put it in a fridge and have it for over the week. Or I’ll make a big pot of curry or some other hearty soup that will last me days. When you have this throwing veggies in a pan with some tofu or seitan takes 10min and done. I put some of my fav recipes here, just to have it in one place.

      Recipes…oh, so many to choose from not many that are actually that good in my opinion. I found a lot of recipes bland and just..meh. So more than looking at pictures I veganised food that I previously enjoyed. Taste comes from using the right spices. 

      And then it was like I was reborn when I found YouTube channel Avantgardevegan by Gaz Oakley. Holy smokes, he knows what he’s doing. A lot of it is elaborate proper chef style cooking but you learn how to work with food and spices which is a game changer.

      Right now I’m waiting on his new cookbook #Plants Only with quick and easy 30min recipes. 

      If you want to make a slow switch to more plant based and really look forward to food you eat, I warmly recommend his book.

      Hope this help and keep in touch, let me know how you go!

      Katya

      Reply
  12. Wow! This is an amazing article, different from what I use to see with regards to weigh loss.

    I am going to make more study on “Whole food plant based(WFPB)” because it I think it is the best diet because it is healthy and also cheap too!

    Thanks for sharing, it is very informative and educative.

    Reply
  13. You provide some really great and important information for people on a topic which is exceedingly complicated to the average person. Our throw away lifestyle in a world that is so fast paced, unfortunately also means that we want to get fit quick and lose weight fast. I like the way you talk about “processed foods” which are for me the root of evil and good for no one. It is definitely all about changing lifestyles through cutting out the processed foods and stopping our sedentary lives. 

    I know that you are promoting a healthy more “vegan type diet” and you talk about Keto but what is your opinion on Paleolithic diet and what they say about legumes?

    Reply
    • Hi Imelda, to be honest I haven’t dived much in Paleo yet but from what I do know is that because of the grains and legumes restriction it’s tough on your Gut and promotes “bad Gut bacteria”. 

      Legumes and whole grains are an excellent source of fiber and fiber is essential for healthy Gut biome. So yeah, Paleo has quite a lot of vegetables and fruits that provide some fiber but from what I’ve researched and read legumes and grains are the game changer for Gut health.

      What is you opinion on Paleo and legumes?

      Best,

      Katya

      Reply
  14. I have been on the dieting yo yo for many years.  Up until I turned 50 – I never had a problem always able to eat what I wanted, (which wasn’t very healthy) and still keep the pounds off.   Now that I am approaching 70 – the pounds just keep staying. Over the years I have packed on about 30 – 40 pounds from I use to be.  

    Not as active as I should – due to knee and back issues I can’t jug or bicycle anymore.  Definitely been relying too much on micro-wave food.   As you say – they don’t seem to “hit the spot” and I am always up after dinner adding another sandwich to evening calorie intake.

    Have tried diet food plans.  They help while I am eating their food, but they are very expensive in the long run.  I am intrigued by your idea of a whole food Plant-Based diet and taking small steps.   I checked out your link to the Live Lightly recipes they look pretty good.   Are the Live Lightly series available in hardcover or is it an only in eBook?   In any case, this seems like something that I could start and would really work well with my current lifestyle.

    Reply
    • Hi Steve, I’ve met a lot of people who, as you said, yo yo their way from diet to diet..and then finally settle for whole food plant based..many of them eat little meat as well but usually not more than twice a week. You have to do it so it works for you in the long run.

      The link I provided, Nutriciously, they’re really good and kind people. Many weight loss programs or nutrition plans will have everything planed out, thinking “one size fits all”, where really, we’re all different and so we all need different approach. The Nutriciously guys take time and effort to really ease you into the new way of eating and don’t pressure you or hurry you into rigid meal plans or anything like that. It just happens in organic way..

      They only have an eBook because they’re also trying to get towards zero waste and yeah, online is the convenient way to do things today 🙂

      If you’re ready to manage your body in a healthy way, not just weight loss but overall nutrition, give it a go, they have a free weight loss challenge a good thing to get a feeling how they work.

      Let me know if you have any more questions,

      Katya

      Reply
  15. Thanks so much for this really well written and informative article. I love the way you’ve incorporated the studies and the images and graphs are on point. Interesting what you say about the Keto diet. I didn’t realise it wasn’t a very healthy choice. It’s one of the main ones we hear celebrities talking about.
    Obviously plant based is the way to go. I’ve been wanting to make the complete switch for years but it’s a tricky one when your husband is the main chef and he loves his meat. Will definitely talk to him about the flexitarian option though. We could cut down to just a couple of meals with meat throughout the entire week.
    The incidental exercise is another thing that can really help if we just remember to do it. I think the standing desk idea is excellent. Do you know if you can buy standing desks? Would be great to have one, I didn’t realise you could burn so many calories just by standing.
    Anyway, thanks again. Really well thought out piece.

    Reply
    • Hi Debbie, absolutely, you have to make it work for your family in the long run and if flexitarian is something you’d be interested in and your husband, than it sounds like plan 🙂

      I too was surprised with how much difference stand up desk can make. I lot of my clients have it and they say they can also focus more because they’re not slouched in a chair. I asked around and according to my friend that works in a big office this stand up desk is the one they use.

      All best,

      Katya

      Reply
  16. Thank you very much for such an interesting article. To be healthy is the number one desire of the this generation. A healthy body is defined as a well balanced ratio of height and weight of an individual. If mass index exceeds the body ratio then it is termed as an obesity case. There are mainly several importance of healthy body; one can be increase in the immunity of the body. Ilike your website and I have book marked it for future use. thanks.

    Reply
  17. Great post! With the lockdown in full effect, people are really gonna be eating more and more, due to many factors such as boredom, stress, anxiety, etc. This article really stresses the benefits of healthy eating, exercising, and diet, which are really important, especially in today’s quarantine. Really helpful!

    Thanks for sharing!

    Reply
  18. Hello, 

    I agree with the concept of this post and the fact that one should not just try a diet to lose weight but a lifestyle. It’s not enough to just change your diet until you lose weight. You need to keep following the changes made to your diet to keep it off. Also if one needs to lose weight they need to change their environment and not be around food which are not healthy. 

    In the end, just eating less calories is the best tip to losing weight, regardless of the way you use to make this happen or be motivated about this. 

    Another great tip is to substitute unhealthy food in your diet with more healthy food which also tastes good. Because sometimes hunger is only psychological. I found your article really helpful, I only have one question. I use fasting a lot to lose weight. Do you think that fasting is good for health or it’s bad?

    Reply
    • Hey, it really depends how you fast. The best way to use fasting is to balance out your calories..for example, if you know you’ll have a picnic on the weekend where you’ll absolutely stuff yourself with everything try to fast a day before the picnic and a day after it. Just listen to your body. If you’re hungry, eat a little don’t starve yourself. Also you can be fasting with absolutely no food and drink only water, or you can fast with smaller amounts of food. 

      Fasting is also good because you give your GI tract a rest, this is why it’s also recommended that you don’t eat in the evening so your body can focus on other stuff that digestion while you sleep.

      Hope this helps! Let me know if you have any questions left!

      Katya

      Reply
  19. Hi Katya,

    Diets, I tested a few, and what I found is that, we have all different needs depending on several factors such as our health status, our activities our genetics, metabolic types, etc..

    There’s no a diet fits all. Our body tells us everything, when you eat pay attention on how you feel about 1 hour after, your energy levels, your focus, your mood, etc, if in any area you are not feeling well is a sign, you ate something that does not match your chemistry, usually refined carbohydrates are the culprits, white rice, potatoes, pasta, try a meal without these and check your symptoms, or maybe is only the ratio between veggies, fat and protein alter the proportions till you find the right one for you, some people need more protein and fats, others need more veggies, switch proportions. 

    Whole foods are the way to go, ultra processed foods fills your stomach, but not feed our cells, we must give them real food.

    Keep going,

    Isabella

    Reply
    • Hi Isabella, you’re right there’s no “one size fits all” diet. You should listen to your body and see what types of foods suits you. The pointers you wrote are super helpful and easy to follow, specially because they cover common foods we eat.

      Thank for leaving you comment!

      Katya

      Reply
  20. Hi Katya,

    Excellent article, I really loved the reading.

    I did the Keto diet, and I lost 40 pounds with it within just three months. What I like about the Keto diet is that you don’t have to count calories. Counting calories is the worth thing you can because, as you said in the article, it makes you want to eat even more. I do stand a lot in my job, so it already helps to lose some calories. I want to exercise, but I have knee pain. What exercise would you recommend?

    Thank you for this excellent post!

    Reply
    • HI Daniella, congrats on your weight loss! 40 pounds in 3 months is astonishing! Many people use Keto diet for weight loss but in the long run Keto isn’t sustainable. My mom goes on and off Keto every now and then, and she likes it. I know people lose a lot of weight eating like this but health wise it’s not that good. If you want to read more about Keto and health I just wrote an article on it.

      For you knee pain and exercise, it depends why you have that pain – you can exercise in a way to improve your knee condition if that’s the case. Otherwise I’d recommend resistance exercise. Pilates, planking, yoga…oh Thai Chi Quan is fantastic for joints and balance! 

      Also, if you enjoy walking or doing exercise outside, avoid hard floor surfaces – the impact with tarmac, bitumen, rocks, etc. will make it harder on your knee than let’s say natural grounds like forest, gravel, etc.

      Hope this help!

      Katya

      Reply

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