What’s the Best Diet? The One You Can Stick to in the Long Run.

Chronic diseases

Weight loss

Healthy eating

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Fad diets and miracle weight loss solutions are everywhere, which can easily cause confusion. However, the real secret to achieving and maintaining good health isn’t found in strict diets or severe restrictions.

The best diet is simply the one you can follow over the long term while maintaining good physical and mental health. Recent research shows that true success rests on two fundamental principles: the ability to stick to the diet over time (adherence) and the quality of the foods consumed. (1)

Redefining 'Diet'

A smiling young nutritionist-dietitian, wearing a white coat, is seated at her desk with her arms crossed, looking thoughtful and positive. In front of her, a laptop is open, and on the table, there's a phone, a notebook, and a bowl of fresh fruit, mainly strawberries and tomatoes. The environment is bright and green, with plants in the background, suggesting a healthy and inspiring workspace.

In this article, the term “diet” is used to refer to a general approach to eating. It’s important to clarify that we do not advocate for restrictive and short-term regimens often associated with “diets.” Instead, we value sustainable and balanced eating, tailored to individual needs and focused on overall well-being. The word “diet” can thus represent a healthy lifestyle rather than a temporary or restrictive method.

Understanding the Importance of Sustainability

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A sustainable diet is an eating pattern that you can maintain for your entire life. It’s not just about losing weight quickly, but about creating healthy eating habits that promote overall well-being.

A recent study found that participants who rigorously followed their diet, whether low-carb or low-fat, and opted for high-quality foods, achieved better results in terms of weight loss and improvement in health markers. This can help lower blood pressure, reduce fasting blood sugar, and improve cholesterol and other blood lipids. (1)

The key lies in flexibility. A diet that’s too rigid can lead to feelings of deprivation, increasing the risk of discouragement and abandonment. On the other hand, a diet that includes foods you enjoy and adapts to your lifestyle is easier to follow in the long term.

Which Diet Works Best?

1. A Personalized Diet

Working with a registered dietitian can help you develop a personalized nutrition plan that takes into account your nutritional needs, food preferences, and lifestyle.

2. A Flexible Diet

Everyone is unique, and what works for one person may not necessarily work for another. It’s important to pay attention to how you feel after eating different foods and adjust your diet based on these observations.

3. A Diet That Isn’t Too Restrictive

Diets that eliminate food groups, are too low in calories, or promise rapid weight loss can be harmful in the long run. (2) Instead, opt for a balanced approach that includes a variety of foods and meets your nutritional needs.

4. A Diet That Improves Your Overall Health

Rather than focusing solely on the scale, pay attention to other health indicators such as improved energy levels, mood, and sleep.

5. A Diet That Includes Quality Foods

Nutrient-rich foods are allies in improving your health. Think of fruits, vegetables, whole grains, plant-based proteins, etc. The goal is to include a variety of foods that support your well-being while meeting your needs and preferences.

6. A Diet That Doesn’t Promise Quick Results

Sustainable changes take time. Diets that promise quick results are often unsustainable and can lead to yo-yo effects. A nutrition plan that promotes gradual weight loss and continuous improvement in your health is more likely to help you maintain your results over the long term.

Partner with a Registered Dietitian at TeamNutrition!

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At TeamNutrtion, our registered dietitians are here to support you on your journey to healthy and sustainable eating. Whether you want to lose weight, improve your relationship with food, or simply adopt better eating habits, our team offers personalized support.

We strongly believe that the best diet is the one that naturally integrates into your life without stress or guilt. By working together, we’ll help you find the nutritional balance that suits you and promotes your long-term well-being.

Ready to transform your eating habits into a healthy lifestyle? Book an appointment today with a registered dietitian near you for a personalized nutrition plan.

References

Hauser, M. E., Hartle, J. C., Landry, M. J., Fielding-Singh, P., Shih, C. W., Qin, F., Rigdon, J., & Gardner, C. D. (2024). Association of dietary adherence and dietary quality with weight loss success among those following low-carbohydrate and low-fat diets: A secondary analysis of the DIETFITS randomized clinical trial. American Journal of Clinical Nutrition.
Hofer, S. J., Carmona‐Gutierrez, D., Mueller, M. I., & Madeo, F. (2022). The ups and downs of caloric restriction and fasting: From molecular effects to clinical application. EMBO Molecular Medicine, 14(1), e14418. https://doi.org/10.15252/emmm.202114418