If you are looking into weight loss, chances are you’ve read about your fair share of diets. Each one claims to be the key to easy weight loss, but few are as simple as they sound. Our guide explores a few of 2018’s most popular diets and breaks down what you need to know to make each plan as effective as possible.
The Dubrow Diet
The Dubrow Diet leans heavily on the idea of interval eating, a variant of intermittent fasting. The concept boils down to keeping a tight feeding window during the day. This means having awareness of the time you start eating, to the time you stop eating on a given day. You can choose when to eat, but you cannot eat all day long, or graze throughout the day.
A tight eating window means you will have a longer fasting window. During the fasting window blood sugar tends to be lower, making the body burn reserve sources of stored energy, like body fat. This can facilitate fat loss for people who have a tendency to snack all day.
We recommend tight feeding windows for all diet programs starting with a baseline of 8 hours. Common 8-hour windows are from 10AM-6PM, or 11AM-7PM. This means only eating between those hours and no snacking or calories outside those hours. You may have water and non-caloric beverages, like tea, outside of your eating window. These windows fit with people’s tendency to skip breakfast and still maintain a typical dinner time, so that it’s not as disruptive to the schedule and an easy starting goal for most people.
Once an 8-hour window is established for a few weeks, we may recommend dropping another hour and then two for a 6 to 7-hour window. This starts to get a little more challenging, and might be limited by hunger, but many people are able to gradually tighten their feeding windows as they get used to it.
The food you eat and total calories consumed still matter. Having a tighter feeding window helps facilitate the metabolic processes for fat loss. However, if you overeat calories during that window, it still won’t work. Knowing specific diet macros and types of foods needed to hit them is critical regardless of feeding window.
The John Goodman Diet
John Goodman recently opened up to People magazine about his strategy for losing over 100 pounds. His strategy was to follow simple foundational guidelines for weight loss.
Goodman stopped alcohol abruptly, which he admits was a big part of his challenge. Alcohol not only provides easily drinkable calories, but it tends to be consumed with large amounts of salty or fatty foods. Additionally, alcohol can divert people from burning body fat. He also cut out sugar and processed foods from his diet. This can have a large and positive metabolic impact on insulin and glucose levels.
Goodman talks a lot about using food as a way to manage his mood, turning to alcohol or excess calories as a way to feel better when dealing with work stress. This struggle resonates with many. Dealing with day to day stress pushes a lot of people to turn to food to feel better. People commonly seek comfort from food after work or in the evening.
Goodman also talks about simple portion control. At the end of the day, overall calorie consumption still is the biggest factor with weight maintenance. For many, understanding the reasons they eat excess calories is important part of breaking the cycle. For many people it comes down to stress and food, sugar especially. Sugar can trigger a dopamine release in the brain which is what we keep seeking when we start these eating habits. Being mindful of what and how much you eat is the core of any successful diet.
The Keto Diet
The ketogenic diet involves your body going into ketosis. Ketosis is a metabolic state which is triggered by a drop in dietary carbohydrates. Typically any dietary intake under 100g of net carbohydrates will result in a generally ketogenic leaning state. Most people on the keto diet are trying to get most of their energy from ketones and will limit their carbohydrate intake even further, closer to 20-30 grams net per day.
To accomplish this one must avoid dietary starches like; potato, sweet potato, rice, corn, beans, legumes, peanuts. Along with simple sugars and refined carbs like; pasta, bread, sugar, candy, sweets, desserts and soda. There are many ‘paleo’ friendly or ‘keto’ friendly products, which offer similar items but made without the typical amount of starch or carbohydrates. These may sometimes be substituted if the macro content fits within a 20-30g net of carbs per day.
See the Difference with Diet Doc
Choosing the right diet is difficult. At Diet Doc we specialize in creating custom weight loss plans, making dieting easier than ever before. Our expert team of doctors analyze your health history, lifestyle, and weight loss goals to create the ideal diet plan for you. To supplement your diet, your doctor may prescribe additional medications that help break the cycle of eating out of stress, boredom, or for emotional eating. Breaking the food mood connection can be a vital piece to long term maintenance and fat loss.
Schedule a free, no-obligation consultation with one of our doctors to begin your weight loss journey today!