• Brian Ashley Miller

Adherence: The Key to Successful and Long-Term Fitness Changes

Everyday we are inundated with products, programs, and fad diets that promise us quick weight loss. The question we have to ask ourselves would be are those forms of weight loss sustainable? The answer would be 99% of the time…..NO. The truth is there are no magic pills, products, or programs that will give you immediate, LONG LASTING results that will also be sustainable. It takes time and one of the most important factors is ADHERENCE. Let’s take some of the popular diet programs, break them down quickly, and decide which is the best for you:

Keto – The concept of high fat, moderate protein, low carb dieting. This diet focuses on utilizing fats to convert the body to burning ketones instead of glucose. Potential benefits of this include reduced hunger, a more stable energy level throughout the day, and fat loss.

Paleo – Focused on whole foods and the avoidance of processed foods, whole grains, dairy, and artificial sweeteners/sugars. Potential benefits of this include weight loss, better micronutrient intakes, and an overall healthier eating lifestyle.

Carnivore – Similar to Keto, this diet focuses on all nutrients from animal meats and fats, such as beef, poultry, fish, and eggs. Carnivores prefer the snout to tail method, which means utilizing as much of the animal’s meats for nutrient intake.

Low Fat – Probably the most notable diet out there. This diet focuses on a lower fat intake with a focus on higher carbs and moderate protein. Many would say this diet is the closest to what the “ideal” American diet would be.

Vegetarian/Vegan – Vegetarian diets focus on eliminating meats from their diets, but still allow some leniency on things such as eggs and possibly shellfish, etc. Vegan is the elimination of ALL animal related products and all nutrients is obtained from vegetables.

IIFYM/Flexible Dieting – One of the newest concepts, this diet allows for more freedom and flexibility when it comes to eating the items you enjoy by breaking the food down into the 3 macronutrients; proteins, carbohydrates, and fats. Each day you are allotted a specific amount and you are free to eat anything as long as it fits into your macro needs/requirements.

There are many more diets that can be listed here. First, let’s take into account the most important factor for weight loss. That is in order to lose fat, calories in must be less calories out meaning you MUST burn more than you consume. The above diets, along with many others have the ability to allow this, mainly by limiting factors that could lead to weight gain. For example, eliminating carbs in Keto or fats in the Low Fat diet. The question is, which is the best? Simple, the one that allows you to ADHERE long term to it based on your lifestyle, time, and nutritional desires. Without being able to adhere to your diet and be happy with the plan, you will always revert back to old, unhealthy habits that will lead you down the path of consuming excess calories and gaining back excess bodyfat. Make sure the diet you choose works for YOU, and remember the most important thing…..no matter what diet you choose, you must be able to stick with it long term and be comfortable utilizing it while keeping your body in a caloric deficit.


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