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Weight, the holidays are over.

January 2019

Now that we’ve rung in the new year, you may be thinking about – and feeling – that extra weight. To drop some of those holiday pounds, you may have heard of popular plans like the Grapefruit and Ketogenic diets, but are these diets best for you? Let’s take a closer look.

The Grapefruit Diet

The Grapefruit Diet is a 12-day plan designed for quick weight loss. It consists of consuming grapefruit or grapefruit juice at every meal, but is mostly made up of proteins – any meats or eggs – prepared any way you like. The diet includes high fat food sources, like salad dressing and butter. Any spices can be added to food for flavor, along with red or green vegetables, in addition to either half of a fresh grapefruit or up to 8 ounces of grapefruit juice.

It’s important to note that adding fruits and vegetables to your daily diet is good for your health. Grapefruit has a number of health benefits as well.  However, if you are a transplant patient currently on an immunosuppressant or taking blood pressure medications, grapefruit must be avoided due to how it my interact with these medications.

Ketogenic Diet

The Ketogenic, or “Keto,” diet consists of protein – all meats and eggs – leafy greens, such as kale and spinach, and above-ground vegetables, such as broccoli and cauliflower. It includes high-fat dairy products, like cream, hard cheese and butter, nuts and seeds. The Keto diet is made up of 70 percent fat, 25 percent protein and only 5 percent carbohydrates, which includes breads, fruits, pasta and potatoes. In order for the diet to work, it is believed that you have to reach a physical condition called ketosis that can affect you in a number of ways.

Here’s a look at some of the common symptoms of ketosis:

  • Frequent urination
  • Dry mouth
  • Bad breath
  • Poor appetite

Rethinking Diets

To achieve weight loss in a healthy way, why not avoid a trendy diet altogether? Most of us find that these diets are too restrictive, anyway. For many of us, these plans won’t give results that last. Many of you dieters know that when you lose weight quickly, there is a risk of additional weight coming back after the diet has ended. Instead, try what results in the pounds shedding slowly and staying off.

For weight loss to be effective, you want a plan that works for you and doesn’t restrict all of your food choices.

Here are some practical ideas to get you started:

Start small  
Watch portion sizes! Here’s what you can do to help with portion control: I use a small container no larger than 1 ¼ cups to fill with a non-starchy vegetable, a separate container of the same size to fill with a protein and starch combo and a 4 ounce container to fill with a low calorie dessert or fruit, which can be optional. You can use the containers at every meal to help cut back on some of those extra calories.

Include fluids
If you are on a fluid restriction, this does not apply to you. When trying to lose weight, it’s important to drink plenty of calorie-free drinks like water, tea and coffee.  Avoid sugary drinks like soda, fruit drinks and juice.

Plan what you will eat ahead of time
Prepare lean meats, baked, broiled or grilled. Also consider using leftovers from another meal for breakfast. Remember, breakfast doesn’t have to just be traditional breakfast foods to be good for you! Also remember wash, scrub and peel fruits and veggies with water before eating. This helps to preserve your produce and protects your health. Don’t forget to refrigerate cold foods and reduce the amount of sugar and salt in your meals.

Cheers to you and a healthier weight in the new year, when you think about what’s “On Your Plate!”

Pearl Brooks