There are so many weight loss programs out there that it can be confusing to find the right one. Common strategies and programs include the following.
Intermittent fasting
Intermittent fasting is either the 5/2 diet, where there is normal eating for 5 days of the week and then a very low energy consumption for 2 days of the week OR a 16-hour overnight fast with an 8-hour eating window. You would expect a moderate amount of weight loss on this diet, approximately 3.5-5kg over 10 weeks; however, it is not suitable for everyone. Eventually, the person must go onto a “normal” diet and be able to maintain their body weight.
High protein diets
These are often misunderstood and confused with consuming lots of meat and high-energy-density foods. A balanced high protein diet with lots of vegetables can produce rapid weight loss and are suitable to kick-start metabolism. There would be a loss of 0.5-2kg of fat per week on this diet, usually for up to 10-12 weeks. However, they are not suitable for everyone, and careful screening for background issues like kidney problems is required. These are not long-term solutions, and eventually must transition to a maintenance diet.
Lower carbohydrate diets
These can be useful for someone who does not want to make drastic dietary changes. With moderate-intensity exercise, there would be an expected 0.5-1kg weight loss per week. However, these can be lacking in essential dietary fibre unless the individual is consuming lots of vegetables and some whole grains and may not be suitable long-term due to the inability to support beneficial bacteria. These are transitioned to a maintenance diet once the person has reached their goal weight.
Balanced diets
These are maintenance-style diets with the appropriate amounts of carbohydrates, protein, fat and fibre and can be followed long-term. A balanced diet low in high energy density discretionary foods can achieve weight loss if moderate exercise is incorporated, and it may produce a weight loss of 2-3kg per month and can be followed safely long-term.
The right plan....
Finding the right program for you may include an assessment of what has or has not worked for you in the past. Also, consider how much weight you would like to lose, in what time frame, the time you have to meal plan, and whether you are cooking for a whole family. There isn’t one correct answer that suits everyone, as everyone is different, and a plan needs to suit your wants and needs!
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