Making an effective and sustainable diet plan can be daunting if you’re not equipped with the right information.

It can become very frustrating and confusing trying to get information on dieting because of the plethora of false, misleading information available to us.

You’re so tired of trying to change or so fed up with your current state of well-being that you want results now.

Because of this, you seek unhealthy and/or unsustainable diet plans that promise quick results just to end up right back where you were when you started.

The good news is that if you skip the gimmicks and quick fixes and focus on the fundamentals, you will make progress that lasts (albeit not as fast as you may want, and that’s something you HAVE to accept and prepare for).

Below are 4 key aspects of making an effective AND sustainable diet plan that will bring you long-term success.

1. Create a caloric deficit:
In order to lose weight you have to be in an energy deficit, so calculate an appropriate deficit (500-1000 calories below Total Daily Energy Expenditure) before worrying about anything else.

2. Eat more whole foods (and cut back on the processed ones): Many focus so much on special/superfoods, removing a macronutrient altogether (such as fat or carbs), crazy eating patterns, etc instead of just focusing on healthy, nutritious whole foods. They are more satiating (filling) and much more nutrient dense (a lot of nutrients in a smaller volume of food compared to processed foods).

3. Take in sufficient protein:
Protein can be very satiating (compared to fat and carbohydrate) as well as aid in the preservation of muscle mass when dieting. Achieving fullness more quickly and preserving muscle are two key aspects of effective weight loss.

4. Do not make drastic nor abrupt changes/take things slow: Most of us (arguably all of us) prefer to avoid change (i.e, we like when things stay “normal”). The less “normal” something is to us the more likely we will head back to our old, more familiar ways. Make slow, reasonable changes to your diet instead of quick, abrupt ones to increase your chances of long-term sustainability.

Skip the gimmicks and quick fixes, accept that weight loss and weight maintenance are processes that take time and effort and focus on what counts!

Creating a caloric deficit, focusing on whole foods, taking in sufficient protein, and making small sustainable steps are key to an effective diet plan.

Note: Never make changes to your diet before running it by your physician. This information is for healthy individuals, not in any disease state. Always put safety first!

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