Choosing a Diet Plan
As the Today Show's Diet and Nutrition Editor, I do a LOT of talking about diet plans. My segment on Thursday was about picking a plan that works for the long haul. In my clinical practice, patients ask me all the time about the "best" diet book. Honestly, when it comes to losing weight, "one size does not fit all". The search for the best diet begins with what YOU want in a weight loss plan. You've got to match up your needs with the strategies of any particular author. There are hundreds of diet books in print, and sometimes the choices can be overwhelming. While on-line book shopping is convenient, I think a trip to the local bookstore is the best way to choose a diet book. Losing weight is certainly hard, and while lifestyle change is not difficult to start, it's hard to stick with. That's the secret to finding a volume that speaks to you, directly, so you have a comfort level that empowers you for long term success.
Before making a choice, it's important to eliminate any books promising a "quick fix" (as tempting as they can be!). You know the ones I mean - follow the plan, and the pounds will melt away. Remember that those unwanted pounds came on slowly and crept up on you, and have to be taken off the same way if you want them to stay off! It's easy to drop weight quickly with a starvation and deprivation routine, but it can't be sustained - the weight comes back in a matter of days or weeks, oftentimes with a few additional pounds. To avoid the negatives of the "yo-yo" dieting syndrome - lose, gain it back plus a few more, lose again, regain plus a few more - you need to choose wisely and think about the fundamental information in the volume and whether it is compatible with slow. steady weight loss, and contains advice that appeals to you.
The three books I discussed on the segment each addressed different areas important to weight loss in different ways: (1) behavior change; (2) eating; and (3) exercise. These three books are all scientific evidence-based books, and while not having "catchy" names, are likely some of the best diet books you're never heard of! They're not the only balanced ones, of course, but only serve as a guideline of what to look for in a book.
The Beck Diet, by Judith Beck, PhD, looks at the behavioral side of weight loss. Designed to work with any diet plan (it's light on nutrition basics), the focus is on behavioral issues that prevent you from losing weight that have nothing to do with biological hunger and fullness. There are many practical and helpful strategies for managing stress and emotional issues relating to overeating. A big plus is the emphasis on emotional support in the form of a diet buddy or coach. Whatever you want to call it, we all need support to stick with any plan. Studies by Dr. Rena Wing at Brown University demonstrate that weight loss can double with the presence of a diet buddy. So, find support - in a friend, family member, co-worker, or community group.
The Volumetrics Eating Plan by Barbara Rolls, PhD, is the book for everyone who doesn't really want to cut down the volume of food eaten, but merely the calories. Dr. Rolls has spent more than 25 years researching the concept of energy density of foods - that is, eating more weight of food, with fewer calories. What does this mean? Foods with more water and fiber can weigh the same as high calorie foods (particularly those with lots of fat and hidden fat) - and people seem to want a larger AMOUNT of food, regardless of the calories. In other words, we are eating not to sense calorie needs for the body, but for the amount of food, independent of calories. A great example of how this plan works is one of comparing grapes and raisins. A handful of grapes (full of water and a low energy density - few calories per ounce) weighs in at about 50 calories. A handful of raisins (same food, but all the water taken out, and a higher energy density - more calories per ounce) provides about 150 calories.
The Step DIet, by James Hill, PhD and colleagues has the novel approach to tie "exercise" to the steps we take every day. So many of my patients find it hard, at first, to believe that walking can actually help burn calories and promote weight loss. While not primarily an eating guide, this book does a great job in connecting the steps we take each day, and how many calories it takes to "burn off" calories from different foods. It also comes with a pedometer, so you can count your own daily steps, and set some goals to increase your activity in a slow and steady way.
Losing weight is dfficult, and while lifestyle change can be made easier, it's never going to be easy. On the positive side, we're all in this together, so sharing both weight loss successes and challenges can keep us all engaged in the continuing journey. What diet strategies have worked for you? it might not even be a book - some of the most successful plans I've seen are those described by people as "my own plan" - a mix of different diet strategies. What could be better?
Comments
I have been battling weight all my life even after successful gastric bypass surgery 5 years ago. As Dr. Fernstom says it is a lifestyle change to be practiced one day at a time. I think starting with a really good physical and having bloodwork done is a good idea...that also puts us in the frame of mind that we are making this a priority in our lives...and for me that is not easy. Then I have deleted the word DIET out of my vocabulary...in today's world that means restriction, deprivation and permission. YUCK! I am substituting the word CHOICE...it is our choice as to what to eat and when! And no punishing ourselves for choosing something we want! Everything in moderation with permission from you makes us feel more in control! Reward yourself each day for doing the best you could do and there is always tomorrow!
Great article. I totally agree with you in that we need to address all three sides of weight loss; behavior, diet and exercise. And combining the best diet plans to get the best result for you is exactly what most people need and why many people fail with their diets. It's not that the diet doesn't work, it's that the diet doesn't work for that particular person.
I have been battling weight all my life even after successful gastric bypass surgery 5 years ago. As Dr. Fernstom says it is a lifestyle change to be practiced one day at a time. I think starting with a really good physical and having bloodwork done is a good idea...that also puts us in the frame of mind that we are making this a priority in our lives...and for me that is not eas,,,,Really this is nice for everyone who have Weight
loss problems.Thanks for the diet supplement because I am suffering with
heavy weight since last 2 years.
I agree. There are so many different and conflicting messages on which diet plan is the best. I try to stick with the basics of balancing consumption/exercise and incorporating as many whole organic foods as possible.
