The Top 3 Diets For A Healthy Active Lifestyle

Dynamic Weight Training.com brings the (Top 3 Diets) into focus by putting health, more importantly, your health; at the front of this article! These are not Fad diets, their endorsed by having the right amount of nutrition from Carbs, Protein, and healthy Fats from unrefined, healthy, whole-foods 

Fast result dieting fads that are continuously coming in, or going out of Vogue, may not always have human health or it’s well being at the front of their bottom line: magazine subscriptions and Television ratings (making huge claims in weight loss lbs. and speed), often take up the majority of this bottom line.

We will also cover diet strategies to help make dieting longer-term and more manageable.

The world is fast-paced where dieting is concerned, more compassion and understanding of healthier eating habits, as well as removing (speed or fast), weight loss results from the diet menu is Paramount to longer-term dieting success.

This article addresses some direction to the top 3 diets, giving choices as well as diet safety. 

The diet you choose or are currently considering, should match fundamental questions you have toward it! Keep (nutritional safety) at the top of any diet choice.

Be sure to have a clear understanding and vision of what you expect from the diet you choose. Some association choices to your diet might be: (health and wellness, weight loss, weight gain or to increase athletic, sports or lifestyle performance).

Different (healthy diets), should be assess on the merits of each one’s characteristics; so, lets try and match one of the top 3 diets to the intended goal.

So Why Do Diets Commonly Fail Us?

There can be a host of different reasons for diet failure - let’s not spend our time guessing at all of the many reasons, lets look at some of the most common ones.

Common thought processes might be: (I don’t want this dam diet to go on forever!), or (I’m not interested in anything long term!) or perhaps, (how often can I cheat?) or (I just want results fast, then I’m done?).

These thoughts are often real as were considering a commitment to the diet process. As my teachers used to say, years ago: “when you cheat – You only cheat yourself not me”, I of course hated hearing this; but it was true!

The diet process should be one that’s full of verity and enjoyable. Eating gives us a multitude of pleasure, hormones and endorphins are released in the eating process that adds to this unique and satisfying feeling of fulfillment.

Commonly, the wrong one is chosen; having a clear understanding of what your current state of health is – while making the diet manageable as a lifestyle can become overwhelming, especially; after the first 2 or 3 weeks of excitement has passed.

Other reasons might be, setting expectations to high. The body works on its time not yours; its survival mechanism is deigned to allow things to happen slowly.  

Speed or fast result fad-diets – almost assuredly end in (undesirable results). This is without a doubt the biggest reason most us fail, Radical diet + Speed = failure! When you mix oil and water you get a mess, because they simply don’t mix.

Our bodies will often give us what we want, if we avoid fighting it, try listening to it instead. It will always let you know when its ready to eat, exercise and rest, it’s surprisingly smarter than the credit we give it.

Also, if you have medical or health related conditions: no-thyself; diabetics may have to be concerned or avoid alcohol or starchy simple carbs and sweets.

If weight loss or early obesity is a concern, a reduction in starchy carbs, sweets and saturated fats such as: butter, cheese, read meat, chips, ice cream and bread etc., should be on the avoid me menu.

Where heart disease may be a concern, avoiding somethings from the diet menu may include: simple carbs, (sugar) or red meat, alcohol, cheese-(dairy), saturated fats such as: chips, processed meats, fried foods and gravy, keeping the bad LDL down and the Good LDL up, reducing arterial clogging cholesterol. 

A Dynamic Diet Approach – Is It Interchangeable?

Note: This approach is not meant to confuse: a (dynamic approach) merely allows you to customize and interchange foods to increase dieting success. 

A small thing over the short term of dieting that gets missed that ultimately assists in seeing success in any of the top 3 diets is: look at your diet or weight loss goal as (2) separate diets, with an equally important 3^rd component.

The First one: should include foods that are safe and suit your daily caloric and nutritional needs. If weight loss is the goal, (put your health at the front of it). As an example: be a little more aggressive on reducing carbs, just be sure to incorporate enough for daily fuel needs – while significantly reducing sweets.

The second one: after the goal is met, this diet should include a longer-term approach in that it should be less aggressive and more enjoyable, (easier to follow). A dynamic diet approach to the top 3 diets listed should have more leeway and verity as well as some fun or cheat days added to diet enjoyment.

Keep or maintain the outline or diets’ overall structure and its food groups, just make some of the diet’s food interchangeable.

Managing times where aggressive calorie cutting could be used for summer time just as a less aggressive approach could be used say; around Christmas or other holiday occasions.

The whole idea of the 2^nd diet or (long-termer) as I’ll call it, needs to be there to keep us accountable and consistent once the goal is achieved. This means: have some fun, just don’t let all the fun have you, or the ‘unwanted weight’, will regain?

The top 3 diet’s need a top 3 strategy…

The 3^rd component: what every diet needs in order to achieve and maintain success, is exercise! Choose an activity that suits your current physical condition, e.g. walking 20 – 25 minutes 4 to 5 times a week (preferably everyday), be it in the morning or evening doesn’t matter, but-activating your metabolism each day does.

The Top 3 Diets

You’ll more than likely find that diets do differ from one another, but… a healthy diet for an active lifestyle should have some similar foods, again; that’s if it’s a healthy diet.

The ultimate diet in the top 3 diets: is the one you pick that best suits your lifestyle: are you active at work or after work or not at all? Are you the type that gives-up easily? If you are, consider joining a support group with others who have the same aspirations.

Should diet longevity be a consideration and why?

Humour can often hide in the strangest places, it always seems as humans we love to hate one thing... Rules! There are so many of them anymore that our annoyance meters are maxed out and choosing one of the top 3 diets is no exception – rules are everywhere.

Your diet should have some restriction and avoidance rules, as well as your understanding of foods that agree with you, it needs to be long term: if weight loss and keeping it off are the goal, again; it should become a new part of your lifestyle gradually...

or the inevitable usually happens, we gain it all back – plus more – don’t we? Sad as this is, in most instances it is true.

So, let’s try to think in terms of making a solid diet choice, making it longer term and have it include nutritious foods you enjoy. 

Other considerations could be: medical or health related issues, are you young or older? Youth can recover and lose weight faster than others more mature in age. Closely evaluate your current physical condition or weight loss goal and gear the diet that best suits the goal to compliment your lifestyle. 

The TLC or Therapeutic Lifestyle Changes Diet

This is not a fad diet its government recognized and endorsed it ranks high in most health and nutrition reviews. 

This diet is directed to being heart and stroke healthy it’s even advantageous to type I diabetics. This diet includes most vegetables, fruits and nuts, (if you have known allergies avoid them) along with complete protein sources, such as: (skinless) chicken, fish, some sea foods, lean beef (once a week) while removing pork, mutton and excess sodium from the TLC menu.

Largely what you consume can be dieter’s choice, but there should be a few rules to keep us on track over diet duration. We want to keep dietary cholesterol down to no more than 200 mg. e.g., roughly 2 ounces of cheese.

We also need to lower our saturated fat content to under 10%, meaning: less high fat dairy, like: milk, cheese and removing butter from the menu – processed or cured meats such as: Wieners, Salami, Kubasa, Sausage, Beacon etc. 

Sample of Meal Plan For TLC Daily Diet 

Let’s try to keep in mind this is only a guide to minimizing calories and cholesterol this is a typical 1,800 cal. a day TLC menu. If your younger (under 30) and active, you may need to add more to maintain weight etc. If your more mature in age (over 50), monitor calorie intake with daily activity levels to lose more or maintain weight. 

Again; adjust the diet toward how active you are; during and outside of work, including overall health and wellness of your physical being. If you feel more radical changes need to be in order, a doctor’s service should be considered. 

Also note: use discretion on new food groups: Stroke victims may have to monitor green vegetable intake (if on certain blood thinners), just as some folks on heart medications may have to avoid saturated fats or grapefruit.  

Diet Does & Don’ts?

Do – If your unsure of diet knowledge or confidence on how to integrate new food groups into a new daily lifestyle to feel better or lose weight, checking with a reputable dietitian or your family health care provider, is a great place to start.

Do – Match the diet to your goal related lifestyle.

Do – No thyself – if you have allergies or reactions to different food groups --- Please use discretion and/or completely avoid them.

Do – know your body type, gear your exercise or diet strategy to its direction, family genetics can play a roll in food group types on the diet menu, knowing and arming yourself with this information becomes invaluable, ultimately adding to diet Longevity.

Don’t – be fooled by magazine and tabloid headlines claiming outrageous weight loss or lifestyle alterations in a few short days or weeks. There’s no such thing as (a magic pill), (10-minute abs) or (losing 20 lbs. in a week).

Don’t - base diet assessment on weight-loss alone; if it’s the primary goal that’s fine: just be sure to back it up with a longer-term effort, add in some longevity to the overall dietary goal by changing food verity and adding rewards along the way.

Don’t – or avoid grocery shopping more than once a week, or shopping on an empty stomach, once you’ve made the commitment to start a new diet.

Shopping to often or when your hungry will undermine your chances of diet success, Hunger makes us want to purchase everything, shopping to often provides the same.  

The Active Diet

Of the top 3 diets this diet can be used by any age or gender, it consists of more calories from wholesome foods, it's direction is aimed at a younger audience, but with a few simple adjustments in meal portions it can be used at any age; especially if you're active at a more mature age.  

The active diet is not a fad diet it's a (long-termer), if want to incorporate it that way. This is a sample meal plan for the active person to maintain good health, weight and enough calories-roughly (2,300), to keep satisfied hunger at bay. Healthy snaking is encouraged-if needed.

Limit snacking to smaller quantities such as handful of nuts, dried fruit, or an apple. nothing bigger than your hand, as our stomachs are roughly this size, choose nutritious snacks to allow faster colon recovery.    

The active diet should have plenty of whole grains-(complex carbs approx. 270 g) fresh fruit and veggies-(vitamins/dietary fibre approx. 38 g ), as well as poultry, fish, nuts or fat free yogourt, milk etc., from the (protein family approx. 90 g). this diet keeps sodium levels lower, with (saturated fat at 11 g) and (trans fats at 0 g) 

As with any of the top 3 diets, adjust food groups for verity, your eating palate or if you have any known reactions to food groups, just maintain similar portion sizes from wholesome foods as your substitute. 

The Dash Diet 

The diet is commonly known for its ability to lower hypertension or (blood pressure), with lower emphasis on foods richer in magnesium, calcium and potassium.

This not a fad diet, it promotes great health, well-being and longer-term weight loss and safely. With lots of fruits and vegetables including a small amount of low-fat dairy; also encouraged in the protein part of the menu is: fish, nuts and poultry, carbs should come from whole grain products.

This diet is shown here as a sample meal plan, the food groups and their quantities are recognized and endorses as healthy and safe. Calorie, cholesterol and unhealthy trans-fats are all considered in this diet.

Avoid me list: Salt is a big no-no on the dash diet. As well as simple refined starchy carbs made with white flours and sugar, such as: candy, pastry, chips, salted nuts, sweetened sodas, most pasta, read meat, fried foods, cured meats, sweet sauces, gravy and pizza.

I know… a lot of foods we all love at times are removed here; but nothing good comes from feeling unhealthy, other than the experience-of-it. being healthy with the ability to be active and engage physically with friends and family as we grow and age; is what life’s all about.

Total daily calories are around 1,850, with Carbs coming in at 260 g, total fat 41 g, and saturated fat at 6 g, sodium is at 1,228 mg, protein at 101 g, and dietary fiber at 27 g and sugar comes in at 123 g.

In Summery:

Setting the mental stage in the diet practice, is learning that you can have anything you can dream of out there; (weight loss, health and wellness, more energy for your favourite sport or activity, even lower blood pressure, as well as lowering chances of stroke or heart decease), setting this stage ultimately comes down to two things…

how Determined your commitment level is to adding long-term benefits to your health, the best diet and intentions the world, often come cheap. You have to discover where your will-power is hidden and motive it. Adjust your reality dial toward seeing your new health benefits becoming longer-term.

Longer-term-dieting is about (perspective) and the ability to change it. Try to imagine - the most important thing in the whole-wide-world might be to you... you guessed it – your health, because when we lose it, were not going far without it.

Comfort foods may comfort us, but it does come with a price: often at the expense of our health and increased weight.

We live in a land of opposites here in the west. What we commonly know and love in our comfort foods and habits often center on (fat, sweets, pizza, junk and fried foods to mention only a few), and our bodies rarely love us for this in return.

The opposite of this is eating healthy, and does agree with us… but can be boring or less-stimulating, as the fat content (that we crave) is less. Try to find the diet that works for you. Make changes slowly, giving yourself (4 – 6 weeks) to make a full integration, diet success goes up exponentially when taken in smaller bites.

After some three and a half decades of weight training, studying diet and nutritional strategies… the way to success in any of the top 3 diets is: make it fun and healthy, add verity and change it regularly to suit your needs. Reward your efforts and goals succeeded, turn it into a lifestyle; once something becomes routine it becomes more manageable... because after all, at the end of each day - we are what we eat!

DWT

Copyright © 2014 - 2024, dynamicweighttraining.com 
All Rights Reserved