The No Diet Way to Lose Weight and Keep It Off

Hello, my dears! It’s Alla Sem here. Yes, you read it right… no diets!

The first step in this weight management program is to gather all of your old fad diets, quick weight loss remedies, and “magic cures.” Once you have them all together in a nice, neat pile, throw them into the trash. One thing we have learned in the last 20-30 years is that diets don’t work and actually can make things worse.

Fad diets may provide short term weight loss, but they are generally too difficult to stick with for a lifetime. The majority of people who lose weight on fad diets regain that weight within 3 to 5 years. On my journey from 110 kg to 80 kg, I learned this lesson the hard way. That’s why I’m so passionate about sharing a different approach.

The Problem with Yo-Yo Dieting

Over time, this yo-yo dieting effect can slow your metabolism, the way our bodies burn the calories from the food that we eat. Most fad diets require you to significantly restrict your caloric intake by limiting or even eliminating specific foods from your diet. They lead you to believe that it is these specific foods that are causing you to gain weight.

The fact is, a cookie or a slice of French bread is not solely responsible for weight gain. It is the total number of calories that you consume in a day compared to the amount of calories you use as energy. The calories you don’t use as energy turn into stored fat, and over time this translates into more body weight.

Finding the Right Balance

Yes, it’s true that consuming excess carbohydrates can cause you to store fat more readily and stimulate your appetite. However, does this mean that everyone in America is eating too many carbohydrates? Not necessarily. Does this mean we need to completely eliminate all carbohydrates from our diet? Absolutely not. It means we need to learn how to eat the right kind of carbohydrates and the right amount.

It’s also true that eating excess fat can make us gain weight because fat carries more calories than protein and carbohydrates. But does this mean that everyone’s issue is too much fat? Once again, no.

Therefore, we must approach weight management on an individual basis because not everyone is eating too many calories from bread. Just the same, not everyone is consuming too many calories from cookies. We are all individuals, and our eating habits are all unique. This is why the one-size-fits-all diet plans don’t work. The ultimate key to success is balance.

What Balance Really Means

Balance is providing the appropriate amount of calories, nutrients, and (don’t forget) enjoyment from our meals. In a balanced diet, there are no perfect days, no foods are omitted, and you don’t have to starve yourself.

It may simply be that you’ve been eating too many starchy foods and too little fat. This may have stimulated your appetite and caused you to consume more than your body needs. Or vice versa, it may be that you are consuming too many fats and too little fruits and vegetables, which can cause you to have a high calorie level with a fairly small intake of food. Perhaps you’ve been eating the right balance but with too large of portion sizes. These are the kinds of things that throw us off balance and cause us to consume more calories than we utilize for energy.

Let’s Take an Example

Unbalanced Day

• Breakfast: skip (too busy)
• Large latte
• Snack: chips from vending machine
• Lunch (restaurant): hamburger and large French fries
• Dinner: 8 oz steak and 2 cups mashed potatoes
• Dessert: large bowl of ice-cream (1-2 cups)

Meal Makeover (Balanced Day)

• Breakfast: bowl of oatmeal with blueberries, 1 cup low fat milk
• Snack: apple, 1 oz peanuts
• Lunch (restaurant): turkey sandwich on whole grain bread with a bowl of vegetable soup
• Dinner: 3 oz steak (size of a deck of cards), 1 cup mashed potatoes, and a large salad with 1 TB vinaigrette dressing
• Dessert: small bowl of frozen yogurt or sorbet (1/2 to 1 cup)

The original meals were heavy in high fat foods, large in portion sizes (beef, French fries, chips, and ice-cream), and low in fiber. The balance was off. By making these changes, we saved approximately 800 calories while still enjoying steak, mashed potatoes, and dessert. Not to mention you get to eat more when you incorporate more plant-based foods since they are much lower in calories. We also improved the nutrient content by adding more fiber, vitamins, minerals, and antioxidants with increased fruits, vegetables, and whole grains.

The Bottom Line

So give yourself a break from the yo-yoing effects of fad diets and start balancing your meals for lifelong weight loss. It’s not about perfection. It’s about progress, balance, and finding what works for you as an individual.

With love and belief in you,
Alla Sem