Weekly Wellness: Going on a diet

2 years 10 months 2 weeks ago Monday, September 07 2015 Sep 7, 2015 Monday, September 07, 2015 5:12:00 PM CDT September 07, 2015 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - "I'm on a diet" is a statement I hear daily, sometimes hourly. It's such a common phrase that I've even heard 5-year-olds say it (probably parroting what they've heard mom or dad say). And there are hundreds of diets in existence. So many it's difficult to know what to do.

While the number of different "diets" rises, believe it or not, the number of adults self-reporting that they are ON a diet is falling. In fact, in 2013, only about 20 percent of adults reported being on a diet, down from 31 percent in 1991, according to the NPD Group.

The American Council on Exercise (ACE) published an article reviewing the top five diets from an article by U.S. News and World Report. In this article, a panel of 22 leading health experts, ranked 32 of these diets. If you're interested in which five diets were considered the "top of the crop", here they are:

1. The DASH Diet
The Premise: Developed in conjunction with the National Heart, Lung and Blood Institute to lower blood pressure, this heart-healthy diet focuses on fruits, vegetables, fat-free or low-fat milk and related products, whole grains, fish, poultry, beans, seeds and nuts. All of these foods are lower in sodium, saturated fat, trans fat, cholesterol and added sugars. People who follow this diet receive specific guidelines, based on calorie needs, for how many daily servings they should eat from various food groups. The diet also encourages a baseline of 30 minutes of moderate activity daily. Those who want to avoid weight gain or keep lost weight from returning are encouraged to shoot for 60 minutes of moderate-to-vigorous activity every day.

Who Should Consider This Diet: With the exception of these athletes, anybody who's looking for lasting changes, especially if they've been diagnosed with heart issues or have a family history of heart problems.

2. TLC Diet
The Premise: The Therapeutic Lifestyle Changes (TLC) Diet focuses on significantly decreasing fat, especially saturated fat, to lower cholesterol levels. High cholesterol levels, after all, can increase one's risk for heart disease. The mainstay of this diet, which was created by the National Institutes of Health and is endorsed by the American Heart Association, involves decreasing saturated fat to less than 7 percent of total caloric intake. Dietary cholesterol is also limited to less than 200 milligrams a day, and followers are advised to increase plant-based foods (for fiber). A guide details how many servings of certain food groups people should eat each day, all based on calorie requirements. The diet also encourages at least 30 minutes of moderate-intensity physical activity most days of the week.

Who Should Consider This Diet: Anybody who wants to achieve an overall healthy lifestyle, especially if heart issues factor strongly on their list of concerns.

3. Mayo Clinic Diet (TIED)
The Premise: The Mayo Clinic calls its diet a weight-loss program for life. There are two main parts to this diet. The first is a two-week phase focused on jumpstarting weight loss. By adding five healthy habits (like eating breakfast and switching to whole grains), stopping five unhealthy habits (like eating no sugar except for fruits and no snacks except fruits and veggies) and adding five healthy bonus habits (like keeping an activity record), people can expect to lose 6 to 10 pounds during those two weeks. The second phase, which highlights steady weight loss of 1 to 2 pounds a week, features information about food choices, portion sizes, menu planning and sticking with healthy habits. Overall, the diet centers on fruits and veggies in large volumes. Other foods that make up the Mayo Clinic Healthy Weight Pyramid include whole-grain carbohydrates, lean protein sources (like legumes, fish and low-fat dairy) and unsaturated fats. People are encouraged to log at least 30 minutes of moderately intense exercise daily.

Who Should Consider This Diet: Anybody, especially those with a history of heart disease.

3. Mediterranean Diet (TIED)
The Premise: Although there are many variations of this diet, the basic tenets remain the same. People who follow this eating style generally base their meals around plant-based foods like fruits, vegetables, whole grains, olive oil, beans, nuts, legumes and seeds, and herbs and spices, according to Oldways, a nonprofit food and nutrition education organization. Those following this diet might also enjoy fish, seafood and poultry about twice a week, up to seven eggs a week, and low-fat and non-fat versions of cheese and yogurt daily. Meats and sweets, however, factor low on this diet. Water is encouraged, and red wine is consumed in moderation. Logging daily exercise, sharing meals with others, and appreciating healthy and delicious foods, especially those sourced locally, also factor into this plan.
Who Should Consider This Diet: Anybody who wants to embrace a healthier lifestyle, especially those who are tired of dieting per se.

3. Weight Watchers (TIED)
The Premise: Weight Watchers assigns every food a certain number of points based on the nutrient profile of each food. You can eat whatever you want as long as you stick with your daily point target, which is determined by variables like your weight, height, age and gender. Foods with empty calories naturally cost more, while nutritionally dense foods cost less. You can also earn extra food points by exercising. There are fees with this diet, but they vary, depending on whether you choose to attend weekly meetings or use online tools.

Who Should Consider This Diet: People who need support, especially those who don't have that in their own life, and solid structure.

 

 

More News

Grid
List
COLUMBIA - A Columbia mom said she almost got on the duck boat that capsized on Table Rock Lake with... More >>
54 minutes ago Sunday, July 22 2018 Jul 22, 2018 Sunday, July 22, 2018 10:28:00 PM CDT July 22, 2018 in Top Stories
JEFFERSON CITY - After eight years serving in the Missouri House of Representatives, Rep. Gail McCann Beatty's, D-Kansas City, resignation... More >>
5 hours ago Sunday, July 22 2018 Jul 22, 2018 Sunday, July 22, 2018 6:12:00 PM CDT July 22, 2018 in News
LAKE OF THE OZARKS - This recreational lake was just five spots shy of being the most dangerous place to... More >>
5 hours ago Sunday, July 22 2018 Jul 22, 2018 Sunday, July 22, 2018 5:55:00 PM CDT July 22, 2018 in News
BRANSON (AP) — A memorial service is scheduled for the people killed when a tourist boat sank in a Missouri... More >>
9 hours ago Sunday, July 22 2018 Jul 22, 2018 Sunday, July 22, 2018 1:39:00 PM CDT July 22, 2018 in News
SPRINGFIELD (AP) — Missouri residents may see a limited elk hunt in 2020 if the state's elk herd continues to... More >>
11 hours ago Sunday, July 22 2018 Jul 22, 2018 Sunday, July 22, 2018 12:16:00 PM CDT July 22, 2018 in News
(CNN) -- President Donald Trump's lawyers have waived attorney-client privilege on his behalf regarding a secretly recorded conversation he had... More >>
11 hours ago Sunday, July 22 2018 Jul 22, 2018 Sunday, July 22, 2018 11:49:18 AM CDT July 22, 2018 in News
COOPER COUNTY - A Blackwater man has died after being hit by a truck on Friday July 20, according to... More >>
12 hours ago Sunday, July 22 2018 Jul 22, 2018 Sunday, July 22, 2018 10:42:15 AM CDT July 22, 2018 in News
BRANSON (AP) — "Grab the baby!" Those were the last words Tia Coleman recalls her sister-in-law yelling before the... More >>
13 hours ago Sunday, July 22 2018 Jul 22, 2018 Sunday, July 22, 2018 9:59:07 AM CDT July 22, 2018 in News
IOWA CITY, Iowa (AP) — One app promotes itself as a way to discuss sensitive negotiations and human resources problems... More >>
13 hours ago Sunday, July 22 2018 Jul 22, 2018 Sunday, July 22, 2018 9:54:58 AM CDT July 22, 2018 in News
WASHINGTON (AP) — President Donald Trump's choice for the Supreme Court has given members of Congress a pile of material... More >>
1 day ago Saturday, July 21 2018 Jul 21, 2018 Saturday, July 21, 2018 2:52:51 PM CDT July 21, 2018 in News
WASHINGTON (AP) — The maker of a permanent contraceptive implant subject to thousands of injury reports and repeated safety restrictions... More >>
1 day ago Saturday, July 21 2018 Jul 21, 2018 Saturday, July 21, 2018 2:28:05 PM CDT July 21, 2018 in News
(CNN) -- The man accused of carrying out last month's deadly shooting at a Maryland newspaper has been indicted on... More >>
1 day ago Saturday, July 21 2018 Jul 21, 2018 Saturday, July 21, 2018 1:42:30 PM CDT July 21, 2018 in News
COLUMBIA - The 2018 Show-Me State Games kick off Friday, bringing thousands of athletes, coaches and fans from around the... More >>
1 day ago Saturday, July 21 2018 Jul 21, 2018 Saturday, July 21, 2018 1:15:00 PM CDT July 21, 2018 in News
ASHLAND – Seven locations throughout the state are open Saturday for parents to come and get their children I.D.’d, free... More >>
1 day ago Saturday, July 21 2018 Jul 21, 2018 Saturday, July 21, 2018 12:58:00 PM CDT July 21, 2018 in News
(CNN) -- Gracelyn Mae Violet Griffin already had a "Little Nugget" onesie picked out for her before she arrived in... More >>
1 day ago Saturday, July 21 2018 Jul 21, 2018 Saturday, July 21, 2018 12:35:28 PM CDT July 21, 2018 in News
JEFFERSON CITY (AP) — An organization backing one of three competing medical marijuana initiatives in Missouri has continued to bring... More >>
1 day ago Saturday, July 21 2018 Jul 21, 2018 Saturday, July 21, 2018 11:26:00 AM CDT July 21, 2018 in News
COLUMBIA - A group of Columbia moms is starting Missouri Disability Empowerment, a new organization with big goals to help... More >>
1 day ago Saturday, July 21 2018 Jul 21, 2018 Saturday, July 21, 2018 6:33:00 AM CDT July 21, 2018 in News
LAKE OF THE OZARKS - 64 years later, a different lake and nearly triple the death toll, the duck boat... More >>
2 days ago Friday, July 20 2018 Jul 20, 2018 Friday, July 20, 2018 9:12:00 PM CDT July 20, 2018 in News
Columbia, MO
Broken Clouds 69°
12am 71°
1am 71°
2am 70°
3am 68°