Why most diet fail

 

Introduction

Today we want to analyze the possible reasons why your weight loss diets keep failing. According to a survey by SEEDO (Spanish Society for the Study of Obesity) , 81% of Spaniards fail their weight loss diet.

To lose weight, you need to identify the obstacles that keep you from dieting and look for solutions. 

Why most diet fail ?

Gene  expression changes  may  explain why many  diet  fail. Dieting increases stress  sensitivity  and  makes us seek out  high-fat and high- calories  foods.
Bale  says that dieting is difficult  because your brain is working against  you.

Diets don't help you change the way you live

You will understand,  a weight loss diet is not viable  for a lifetime! A food restriction is only possible in the short term. In addition, there is a good chance that a yoyo effect will occur.

Adopting a  healthy diet  rather than a diet is always more beneficial to your lifestyle. To do this, you just need to provide the essential needs for your body. This involves eating well without exceeding daily expenses. Specifically, you should eat foods containing protein, carbohydrates, fats, and fiber in moderation. So, no need to torture your body with drastic diets. The only way to change your way of life is to eat healthy and balanced foods.

3 reasons  why diet fail

1. I am on a high-protein, low-carbohydrate diet.

It is very likely that you are on a high- protein, low-carb diet called the emperor diet  . Doing this will help you lose weight, but a lot of that is due to water escaping. In the first few days of starting a diet, you will be  going to and from the bathroom very often. When carbohydrates are scarce, the body breaks down  glycogen to obtain glucose .

 The problem is that 3 kg of water  is bound to 1 kg of glycogen . When you consume a certain amount of carbohydrates, the body stores water again and the weight returns.
The emperor diet  reduces calorie intake . When it comes to carbohydrates , many people think of processed foods that are high in calories and contain corn fructose , such as cookies and cakes  .

  However, a diet that excludes all carbohydrates cannot be sustained for long. This is because glucose is an essential fuel for the brain  and body . The countermeasure is to eat whole grains  such as  brown rice and whole wheat , as well as  lentils, chickpeas, and black beans, which provide  good carbohydrates .

2. I feel depressed because I can't eat my favorite food

Most diets remove something from  the diet and forbid it. They tell you to forget your favorite  pizza or  pasta .You feel depressed and miserable as you struggle through the diet of deprivation . When you get tired of so many bans , you don't want to go any further.

 But there is no reason to suffer so much. Life is to enjoy and enjoy, and this includes food. The countermeasure is to eat a  healthier version of your favorite food .These include veggie burgers, pizzas made with fat-free cheese and soybean sausages, and pasta made with  brown rice rather than white flour  .

  

3. Not getting enough fiber

One of the most important and sustainable factors in maintaining weight loss is  fiber intake . It is low in calories and  gives you a feeling of fullness , which prevents the brain from sending signals that you are hungry.

 Fiber stabilizes blood sugar levels by  slowing the release of glucose . It also has a brushing effect that cleans the fat and debris in the intestines.Fiber is not found in animal foods at all and  is abundant in plant foods . Whole grains, legumes, and vegetables mentioned above  are typical examples. Adding crushed  flaxseed to smoothies or soups, or eating an apple daily can also help.

 

how diets lead to success

Set goals and control them

In order for a diet to be successful in the long term, concrete goals must be defined. The goal definition also includes a time frame by when the goal is to be achieved. Put these goals in writing! At the envisaged point in time, it should be checked whether the goals have been achieved. If not, it must be determined why this could be.

Write yourself a nutrition plan

Only the targeted approach to a diet is usually effective. Without a plan, you don't know what to look for. A nutritional plan should include when - how much - of what should be consumed. This is important to ensure the body is getting all the essential nutrients.

Keep a food diary

Only with the help of a food diary is it possible for you or the nutritionist to understand what the diet was like. Using the nutrition diary, a comparison can be made with the nutrition plan and any discrepancies can be identified. You can find an example of a food diary here: Free food diary as a PDF download

Write shopping lists

The diet starts with shopping. When shopping without a grocery list, chances are some groceries will end up in the cart that aren't diet compliant. So plan ahead when shopping.

Don't go shopping when you're hungry

If you shop hungry, you prefer high-calorie foods. This is easy to explain in terms of nutritional psychology. At this moment, the body has an energy requirement that it wants to cover. The body is most likely to get this energy from calorie-containing foods. So you should only go shopping when you are well fed.