Eating for Weight Loss
Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer
The most successful weight loss programs tend to use a combination of diet, exercise, and behavior therapy. Fad diets come and go. Changing the behaviors that got you to the point where you need to lose weight is the only way to really make a long-term change. Just as everyone’s body is different, your approach to weight loss needs to be appropriate and personalized. Talk with your healthcare professional to find out what’s right for you.
Most popular diet trends are primarily focused in the following areas:
Lower Carb/High Protein: By limiting carbohydrates (mostly found in grains, starchy vegetables, and fruit), these diets emphasize foods high in protein and fat. The idea behind these diets is generally to force your body to burn stored fat for energy because carbohydrates, which are the primary energy source for your body, aren’t readily available. Examples of lower carb/high protein diets include Paleo, Atkins, and Whole 30. Research has shown high protein diets have benefits on satiety and weight control. But they do provide an increased acid load to the kidneys and include a high fat content from animal protein.
High Fat/Moderate Protein/Very Low Carb: The Ketogenic (Keto) diet is a highly popular diet, originally designed to help control epilepsy in children and now focused on rapid weight loss. The success of this diet depends a lot on the execution. Many people choose meals like bacon and eggs because the type of fat isn’t restricted, and others modify the plan. Whole grains and legumes are also restricted. The Keto diet puts stress on kidney function since its effectiveness is dependent on the body going into ketosis. Long-term health benefits are questionable and still being researched.
Mediterranean Diet: Based on the eating styles of the countries that border the Mediterranean Sea, this eating plan focuses on vegetables, fruits, whole grains, fish, olive oil, legumes, nuts, and some red wine. Movement, stress relief, and community are other aspects that contribute to longevity in those that follow this diet. A growing body of research supports numerous health benefits including reducing heart diseases, increasing lifespan, and healthier aging.
Vegan/Vegetarian Diet: Plant-based diets are growing in popularity. Plant-based diets are generally considered some of the best choices for long-term health, and many choose them for ethical and/or environmental reasons. These diets focus on vegetables, fruits, whole grains, and plant-based proteins. Research is showing a reduction in heart disease and Type 2 diabetes from a vegetarian diet.
Intermittent Fasting: This diet doesn't focus so much on what you are eating, but when you eat. With Intermittent Fasting, there are extended periods of waking hours when there is no eating. There are many approaches to fasting, but an example is 16 hours of fasting followed by 8 hours of eating, which is repeated daily. Research suggests periods of fasting improve insulin sensitivity and boost fat burning to name a few.
Following diet trends and using calorie restriction as a method of weight loss is made easier with the use of apps. Technology can connect you to experts who can help with nutrition education or behavior modification. You can track what you eat, often as easily as scanning the foods you are consuming, along with your weight changes over time. An understanding of the number of calories you consume in different foods is important information. Most Americans underestimate the number of calories in many foods they eat or have trouble with portion sizes.
Popular weight loss apps are available that may provide support:
Lose It!: This app focuses on calorie counting and tracking your weight. Your daily calorie budget is calculated using your weight, age, and weight loss goals. This app lets you track your meals by taking pictures of your food and portion size. Pros: Free photo tracking of meals. Cons: Database doesn’t have as many foods as other apps; calorie accuracy is important for success.
MyFitnessPal: This app works particularly well for people who follow a diabetic or other special diet, or who are trying to cut back on carbohydrates. This app also focuses on counting calories, and it breaks down foods by carbohydrate, fat, and protein intake. Caloric goals are based on height, weight, gender, and lifestyle. Provides food and exercise tracking. Pros: Free, large database of foods. Cons: Difficult to add recipes/meals not already in database; calorie accuracy is important for success.
Noom: App designed by behavior psychologists to help with weight loss by making sustainable lifestyle shifts. A calorie allowance is determined based on answers to lifestyle questions. Foods are tracked in the database, often by scanning barcodes. In-app 1:1 coaching from a health & wellness coach (not necessarily a registered dietitian nutritionist or a certified trainer) is available during business hours. Noom steers users toward eating unprocessed food and nutrient-dense meals and snacks. Groups of users can chat in real time to provide encouragement and support. Pros: Focus on lifestyle changes beyond just food choices. Cons: Cost.
WW (Weight Watchers): For decades, Weight Watchers has been helping people lose weight by use of a food point system and group member support. Using height, weight, and weight loss goals, WW assigns you a number of points per day and week to allocate as you wish across your meals. This is designed to help users learn how to eat healthy while not excluding any foods completely from their diet. The app includes barcode scanning for purchased food items, and an extensive database of restaurant items. Pros: No food is restricted; users learn relative nutrition value of food choices with points value. Cons: Cost.
It's important to find what’s right for your lifestyle and personality. Are there types of food you can’t imagine not being able to eat? Do you like rules? Will accountability make you more likely to stick with a diet? Is eating on the go influencing your bad choices? Don’t be afraid to try multiple weight loss apps, then just delete what doesn’t work for you! In a world where weight loss apps are plentiful, finding the right fit can take a little trial and error.
While diets and apps can provide guidance, there are simple healthy changes in your diet that you can start today – and start your weight loss now.
Follow these weight loss tips:
- Eat a variety of fruits and vegetables: Adding more fruit and vegetables to your diet is an easy way to add flavor along with fiber and key nutrients – vitamins, minerals. and phytochemicals that promote good health.
- Choose lean proteins: Lean poultry, fish, and plant-based proteins are all excellent choices for a healthy diet. Limit other meats, including red meat, to more occasional choices or in smaller amounts.
- Select whole grains: Often full of fiber and nutrients, whole grains are a healthier choice than refined grains (think white bread and rice).
- Add healthy fats: Polyunsaturated and monounsaturated fats are the “good” fats – found in nut and vegetable oils, and fatty fish like salmon and trout. Avoid saturated and trans fats.
- Limit sugars: Sugary beverages and desserts can sabotage weight loss. Choose naturally sweet fruit when you want a small treat.
- Keep an eye on portions: Weight loss does typically depend on fewer calories eaten, so be aware of appropriate serving sizes, especially when eating out as portions are typically very large.
While there are many diets and apps to guide your weight loss journey, a personalized option will likely have the most success. Partner with a registered dietitian for help with making a weight loss plan that will incorporate your goals and needs. A registered dietitian nutritionist can also provide ongoing coaching to help you stay on track to meet your weight loss goals.
Shop Sifter for products that contain 100 calories or less in each serving
Additional Resources
Healthy Weight Resources from the Centers for Disease Control and Prevention
Healthy Weight Information from the U.S. Department of Agriculture