Expert Nutritionists Say Eat More, Not Less
Why 95 Percent of Diets Fail According to a Recent Study
It’s no secret that long-term diet success is hard to come by. Recent studies have found that 95 percent of diets fail, but why is this the case? We will explore what could be causing the dismal failure rate and how you can find success with your own dieting journey.
Lack of Planning and Preparation
One of the main reasons why diets tend to fail is because they are not planned out properly. Going on a diet without researching healthy eating habits or making a meal plan ahead of time can set you up for failure right away. Making sure that your meals are balanced, nutritious, and enjoyable can help you stay on track with your dieting goals. Additionally, it’s important to prepare your meals in advance so that you don’t get tempted to order takeout or grab something unhealthy when hunger strikes.
Inadequate Support System
Another major factor in why diets fail is due to the lack of support from friends and family. If you’re trying to make dietary changes but those around you aren’t being supportive, it can be very difficult to remain committed and motivated. Having people who understand what you’re trying to do and who are willing to help encourage and motivate you on your journey can make all the difference in seeing results over time.
Time Frame Isn’t Realistic
Finally, many diets fail because the desired goals aren’t achievable within a realistic timeframe. Trying to lose an unrealistic amount of weight in an impossible amount of time will only lead to frustration down the line. Setting realistic goals based on lifestyle changes rather than fad diets is key when it comes to finding sustainable weight loss results over time.
When it comes down to it, long-term success with any kind of diet requires proper planning and preparation as well as having a supportive network behind you every step of the way. Setting realistic goals based on lifestyle changes rather than quick fixes will also help ensure that your dietary journey remains successful over time. With these tips in mind, achieving your health goals should become much more attainable!
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Reasons Why 95% of Diets Fail
Understanding food nutrition is key to losing weight. Why diets fail is not a mystery. Three of the most common complaints we receive from people that simply gave up on their weight loss journey are:
- I didn’t like the recommended food.
- It was too expensive to stay with the program.
- I was always hungry.
Completely changing your diet to food that you dislike is usually not going to last for the long-term. This is a primary reason why diets fail. If you don’t like salmon and blueberries, you’re probably not going to last long on a weight program that requires eating them. However, you can those unwanted pounds simply by modifying how you prepare the food that you already love.
National Weight Loss Fact
95% of diets fail and most will regain their lost weight in 1-5 years
Healthy Recipes For Weight Loss
Baked chicken vs fried chicken is a perfect example. A baked skinless chicken breast has 4 to 5 grams of fat. A fried chicken breast with skin can have as much as 15 to 20 grams of fat. You don’t need to be a dietitian to figure out which is the better choice. Making small changes in our daily meals can make the difference between achieving your optimal weight or not.
Eating on the go can be difficult if you are trying to lose that belly fat. Cutting out your favorite restaurants in not necessary. Maybe making different choices is. There are a few things to consider. Over half of the dieters, we spoke to said they regained the weight they lost within six months. This is not uncommon considering they went back to their old eating habits after they hit their weight goal.
Would you rather lose 20 lbs. in a two-month period or over the course of six months? Not surprising, most readers would like the process to be as short as possible. However, statistics have proven that a majority of diet habits don’t continue after the weight loss goal is met. So, why not lose the weight on your terms and gradually lose the weight over a longer period of time?
After all, wouldn’t you like to keep the weight off? A major benefit of taking small steps is because you are more likely to retain your new eating habits if you lost the weight on your terms. It’s much easier to switch from fried to baked foods than to completely changing your diet.
When you begin to eat healthier alternatives with foods that you already like, something amazing will happen.
You Can Eat More and Still Lose Weight
Eating more to lose weight is hard for many people to wrap their head around. Understanding how this is possible is simple. Go online and search how many fat grams are in your favorite fast-food burger or restaurant meal. You will be shocked to discover that fast-food burgers for example contain anywhere from 40 grams of fat all the way to an incredible 100 grams of fat.
You can eat 10 baked skinless chicken breasts to equal 40 grams of fat. Even if fast food cheeseburgers are not your vice, hopefully you get the point. The goal is not to eat less, but to make wiser choices. Over time you will lose the cravings you once had. It takes your body time to adjust. In a previous article we discussed 9 delicious foods that will help you lose weight. Eating more of the healthy fats and carbs will keep you healthier and lighter. Portions that can fit in the palm of your hand and counting calories all day are why so many diets fail. Finding the balance that works best for you is crucial.
The key to creating a sustainable diet plan is to focus on making gradual changes.
Let’s face it, diets aren’t easy. They require dedication and hard work in order to be successful. But why is it that so many people fail to reach their weight loss goals? Well, there are a lot of factors that can contribute to diet failure. The number one reason why most diets don’t work is because they lack sustainability.
The ability of a diet plan to last over time without causing undue stress or deprivation should be a priority. Diets that are unsustainable often involve drastic changes in eating habits or an overly restrictive set of rules. This can lead to feelings of deprivation which can make it difficult for you to stay on track with your diet and reach your weight loss goals.
The key to creating a sustainable diet plan is to focus on making gradual changes rather than drastic ones. These changes should be tailored specifically to your lifestyle and preferences. Every person’s needs are different. For example, if you tend to eat out several times per week it would not be realistic for you to suddenly switch over to an all-vegan diet or cut out all processed food.
Instead, start by making small swaps such as opting for grilled chicken instead of fried and drinking water instead of soda. Making these small changes will help you create a sustainable plan that will help you reach your goals while still allowing room for flexibility and enjoyment in your life.
Another factor that contributes to diet failure is unrealistic expectations. Many people have an idea of what they want their body to look like. However, this goal may not actually be achievable in reality. It’s important to set realistic expectations for yourself based on your current lifestyle and physical abilities rather than trying to achieve something unattainable.
Doing so will help ensure that you don’t become discouraged when results don’t come as quickly as you wanted them to. Additionally, setting realistic goals can also help keep you motivated since the progress will be easier for you see along the way. By focusing on developing a sustainable plan tailored specifically toward your lifestyle combined with setting realistic expectations, success can be achieved.
Exploring the Latest Diet Trends
Losing weight can be difficult. Finding the right diet that works for you is no easy task either. With so many diets to choose from, it can be overwhelming trying to pick the one that’s best for you. We will explore some of the most popular diet trends so you can make an informed decision about which diet plan might work best for your lifestyle and health goals.
The Keto Diet
The keto diet is a low-carb, high-fat diet that has become increasingly popular over recent years. It works by forcing your body into a state of ketosis where your body will begin burning fat instead of carbohydrates as its primary energy source. This causes rapid weight loss in a short amount of time and is especially effective with those who have had difficulty losing weight in the past.
The downside to this diet is that it can be difficult to maintain long term and may not be suitable for everyone due to its restrictive nature.
The Paleo Diet
The Paleo Diet, also known as the “Caveman Diet” focuses on eating foods that are similar to what our prehistoric ancestors would have eaten during the Paleolithic era. This means avoiding processed foods, dairy products, grains and legumes in favor of lean meats, fruits, vegetables and nuts.
The goal of this diet is to eat more natural foods and reduce inflammation in order to improve overall health and wellbeing. While this can be a great way to lose weight, it may not be suitable for those with dietary restrictions or food allergies due to its limited scope of approved foods.
Intermittent fasting has become increasingly popular as an effective way to lose weight without having to restrict calories or eliminate certain food groups from your diet entirely. This type of fasting involves alternating cycles of eating followed by periods of fasting (usually 16 hours). During these fasts, no food should be consumed but water and other non-caloric beverages are allowed.
Intermittent fasting has been shown to promote healthy weight loss as well as increase energy levels throughout the day. This has made it a popular option for those looking for an easier way to shed pounds without completely changing their eating habits.
From keto and paleo diets to intermittent fasting there are plenty of options out there so don’t feel discouraged if one doesn’t work out or isn’t right for you. Keep searching until you find something that sticks.
Superfoods To Jumpstart Your Diet Plan
Eating healthy is not only important for your overall health, but it can also help you lose weight and gain energy. One of the best ways to get the nutrition you need is to incorporate superfoods into your diet. Superfoods are nutrient-dense foods that are packed with vitamins and minerals that are essential to a healthy lifestyle.
Here’s an overview of some of the next big superfood trends that you should know about.
Amaranth is a grain native to Mexico and Central America that is becoming increasingly popular in the United States. Some of the positive attributes of Amaranth include:
High in protein
Rich in minerals like iron, magnesium, phosphorus, zinc, copper, manganese, and selenium
Amaranth can be used as a hot cereal or added to soups and salads.
It has a nutty flavor that pairs well with other ingredients like nuts or fruits.
Coconut products are becoming increasingly popular as people learn about their many health benefits. Coconut oil contains medium-chain fatty acids which can help increase metabolism and aid in fat loss. Coconut milk or coconut water is also hydrating and can help provide electrolytes for athletes or those who work out regularly. The sweet taste of coconut makes it perfect for baking or adding to smoothies for extra creaminess without too much sugar or calories.
Algae might not be the first thing that comes to mind when you think of superfoods, but they are actually one of the most nutrient-dense foods on the planet!
They contain high levels of omega-3 fatty acids which can help reduce inflammation, lower cholesterol levels and promote heart health. Algae also contains high levels of antioxidants which can help protect against cell damage from free radicals. In addition to their nutritional benefits, algae can be used as a vegan alternative to dairy products like yogurt or cheese due to their creamy texture.
These three superfoods are just a few examples of the latest trends in healthy eating. Incorporating these nutrient-dense foods into your diet can help provide essential vitamins and minerals while aiding in weight loss efforts and providing extra energy throughout the day.
Eating healthy doesn’t have to mean depriving yourself. These superfoods make it easy and delicious.
Our Top Two Diet Picks
The Best Diets for Losing Weight Safely and Effectively
Here we take a look at our top two diet picks for weight loss supported by science.
The Mediterranean Diet
The Mediterranean diet is based on the traditional cuisine of countries bordering the Mediterranean Sea. It emphasizes eating plenty of fruits and vegetables, healthy fats such as olive oil, whole grains, legumes, fish and seafood, and moderate amounts of red wine. Studies have shown that following this diet can lead to significant weight loss as well as improved heart health.
Delicious Mediterranean Diet Recipes for Weight Loss
Here are five delicious Mediterranean diet recipes that are perfect for anyone looking to drop a few pounds.
This classic salad is all about the fresh ingredients.
- Start by dicing up some tomatoes, cucumber, red onion, green bell pepper, and olives before tossing it all together with some feta cheese cubes.
- For the dressing, whisk together olive oil, lemon juice, oregano, salt and pepper to taste. As an added bonus, this dish can be enjoyed hot or cold.
Kebabs are a great way to get your protein fix without having to turn on the stove.
- Start by marinating cubed turkey breast in olive oil and minced garlic before skewering them onto wooden or metal skewers with bell peppers, onions and mushrooms.
- Grill until cooked through before serving with some couscous or quinoa on the side.
Looking for something quick and easy?
- Wrap up some store-bought hummus with shredded lettuce and diced tomatoes in a whole wheat wrap for a delicious and filling meal that won’t leave you feeling weighed down afterwards.
Eggplant Parmesan is one of those dishes that tastes just as good as it looks.
- Start by slicing eggplants into 1/2-inch-thick slices before coating them in egg whites mixed with Italian seasoning and grated parmesan cheese.
- Bake at 375 degrees for about 20 minutes before topping with shredded mozzarella cheese and baking for an additional 10 minutes or until cheese has melted completely.
- Serve over steamed brown rice for a complete meal.
Salmon is a great source of healthy fats which makes it an ideal choice for any weight loss plan.
- Begin by marinating salmon fillets in olive oil along with lemon juice and minced garlic before baking at 350 degrees until cooked through (about 15-20 minutes).
- Serve alongside steamed vegetables or roasted potatoes for a complete meal.
The DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension. It was originally developed to reduce high blood pressure but has also been found to be effective for weight loss. The DASH diet encourages limiting processed foods and emphasizing nutrient-rich foods such as fruits, vegetables, lean proteins, low-fat dairy products, whole grains, nuts and seeds. It also includes regular physical activity which is an important part of any successful weight loss program.
Looking to lose weight and get healthier? The DASH Diet has been proven by the American Heart Association to reduce blood pressure, lower cholesterol, and help people reach their weight loss goals. Plus, it’s incredibly delicious! Here are seven of our favorite DASH diet recipes that will help you make healthy eating a part of your lifestyle.
7 Delicious DASH Diet Recipes to Help You Lose Weight
Sweet Potato and Spinach Hash
This savory dish is packed with flavor and nutrients.
- Start by dicing two sweet potatoes and sautéing them with ½ cup of diced onion in 2 tablespoons of olive oil until they’re golden brown.
- Add in 1½ cups of fresh spinach, ¼ teaspoon of garlic powder, ¼ teaspoon of paprika, and a pinch of salt and pepper.
- Cook until the spinach wilts down, stirring occasionally.
- Serve with a poached egg or your favorite lean protein for a complete meal.
This is an easy way to get your veggies in first thing in the morning.
- Preheat your oven to 375°F and start by whisking together 8 eggs with ¼ cup of nonfat milk, 1 tablespoon each of chopped parsley and chives, ¼ teaspoon each of dried oregano and thyme leaves, salt and pepper.
- Heat 2 tablespoons of olive oil in an oven-safe skillet over medium heat before adding 1 cup each diced zucchini, red bell pepper, onion, mushrooms, 2 minced garlic cloves and cooking for 8 minutes or until vegetables are softened.
- Pour the egg mixture over the vegetables before transferring the skillet into the oven for 25 minutes or until set through the center.
- Slice into wedges to serve.
Quinoa is a great source of protein that helps keep you feeling full longer.
Perfect for those trying to lose weight!
- Cook ½ cup quinoa according to package instructions before topping with ½ cup black beans (rinsed), ½ cup cooked corn kernels (frozen are fine!), 1 Roma tomato diced into small pieces, ¼ avocado cubed (optional), cilantro leaves (optional), lime juice from half a lime.
- Tossed together with 1 tablespoon olive oil plus salt and pepper to taste.
- Serve as-is or over fresh greens if desired!
Curried Coconut Chicken Salad
Who said salads need to be boring?
- Combine 3 cups cooked shredded chicken breast with ¾ cup plain Greek yogurt plus 1 tablespoon curry powder in a large bowl before stirring in ⅓ cup raisins or chopped dates plus ⅓ cup roasted unsalted cashews for crunchiness.
- To finish off the salad dressing add 2 teaspoons of honey plus 1 teaspoon each of Dijon mustard and apple cider vinegar before tossing everything together gently until combined well then season with salt & pepper as desired.
- Serve chilled on top of fresh greens or wrapped up in romaine lettuce wraps for an extra dose of vitamins & minerals.
Roasted Veggie Tacos
Vegetables can still be fun when served taco style.
- Preheat your oven to 450°F.
- Begin prepping your favorite vegetables such as bell peppers cut into strips and zucchini sliced into rounds.
- Toss them lightly with olive oil and seasonings such as chili powder and cumin before laying them out evenly on baking sheets lined with parchment paper.
- Begin roasting for about 15-20 minutes until lightly browned around edges and fork tender when pierced through centers (stirring halfway through cooking time).
- Set aside roasted veggies while warming up 8-10 whole wheat tortillas on stovetop over medium-low heat; fill tacos with roasted veggies and top with favorite toppings such as cheese shreds or salsa fresca.
- Enjoy warm or cold depending on preference.
A simple yet filling snack that’s perfect anytime throughout day when hunger strikes.
Can be made quickly at home using just 4 ingredients.
- Spread mashed avocado onto slice multigrain bread followed by layer feta cheese crumbles.
- Next, sprinkle chili flakes atop before popping toast under broiler briefly until cheese melts slightly.
- Enjoy warm right away topped off drizzle olive oil if desired.
Strawberry Banana Smoothie Bowl
Whip up this smoothie bowl within minutes!
- Begin by using frozen strawberries blended together with almond milk, banana Greek yogurt, vanilla extract, a pinch sea salt, and a few ice cubes.
- Poured contents of blender into a bowl.
- Topping choices can include one or all of the following: granola, nuts, seeds, coconut flakes, edible flowers, or a piece of lemon wedge.
- Enjoy either chilled room temperature depending preference.
Eating healthy doesn’t have to be difficult or boring. These seven delicious DASH diet recipes will help you make healthy food choices without sacrificing flavor or satisfaction. Try incorporating some into your weekly routine now so you can get started on making healthier choices today. Happy eating!!