Lose Weight

What Is the Best Dietary Plan to Lose Weight: A Short Guide

The life expectancy of the average human being has increased over the past centuries. This breakthrough is largely because of the numerous medical advancements. It also has improved our health and our overall outlook on life.

We also saw the evolution of our knowledge about our health. It probably led to the changes in the dietary guidelines as scientists research on how we can obtain optimal health and weight. They point out that though calories matter, we should also focus on food quality because it is equally important. 

You should seek the professional advice of a dietitian to get a detailed diet plan. But before doing so, you should carefully read this article. It will help you understand the basic concepts of how dietary plans work.

Consider Quality, Not Just Calories

Many creators of weight loss programs say, “a calorie is a calorie.” What they mean to say is that people should not overeat. But instead of focusing on calories alone, you should also consider quality. Scientific studies back this up, so this is not some mumbo-jumbo. 

Innovative scientific studies point out that the quality of the food is as important as calorie intake. It has a big impact on how we can achieve and eventually maintain a healthy weight. With this said, you should not only choose foods based on their caloric value. But you should opt for high-quality and healthy foods. 

If you were to ask a dietitian what does high-quality food mean, they would point to vegetables, fruits, whole grains, healthy fats, and healthy sources of protein. They would also warn you of low-quality foods such as sugar-sweetened beverages, refined (white) grains, refined sugar, fried foods, foods high in saturated and trans-fat, and high-glycemic foods such as potatoes.

You might be wondering what the perfect diet is. To be honest, there is no one-size-fits-all dietary plan because a dietitian has to consider your genes and your lifestyle. 

Quality Counts

We cannot emphasize enough the importance of considering the quality of the food that you intake. Scientists asked themselves if certain foods can increase weight gain. This question led them to study specific foods and drinks. They wanted to know if there is truth to the saying, “a calorie is a calorie.”

The scientists wondered if eating more higher-quality foods and fewer lower-quality foods can lead to weight loss and maintenance. Their fellow researchers from the Department of Nutrition at Harvard School of Public Health presented facts that show that quality is, in fact, very important in determining what we should eat to achieve and maintain a healthy weight. They even debunked the over-simplified saying, “a calorie is a calorie.”

In a study that spanned for twenty years with 120,000 healthy participants from both genders, researchers determined that weight change can be attributed to the intake of potato chips, potatoes, sugar-sweetened beverages, and both processed and unprocessed red meats. The scientists concluded that consumption of processed foods high in starch, refined grains, fats, and sugars led to weight gain. 


As mentioned earlier, there is no one-size-fits-all diet plan. We encourage you to reach out to a reputable dietitian. Doing so will ensure that the diet plan will fit your lifestyle and other factors.

If you are ready to commit yourself to achieving a healthy weight, contact Weigh to Wellness, a reliable dietitian in Birmingham, AL. We will consider your lifestyle, genes, and medical history before we create a dietary plan. This way, you get the best choice available for you, so enroll now to see what is in store for you.

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