What is the best diet to follow?

There Is No Perfect Diet for Everyone...

People are all unique. Subtle differences in genetics, body type, physical activity and environment can affect which type of diet you should follow. Some people do best on a low-carb diet, while others are better off on a vegetarian high-carb diet. The fact is, what works for one person may not work for the next. To figure out what you should do, a little experimentation may be needed. ry a few different things until you find something that you enjoy and think you can stick to. Different strokes for different folks!

Do diets work?

"Diets" Don't Work — a Lifestyle Change Is Necessary..."Diets" are ineffective. That is a fact. They may provide short-term results, but as soon as the diet ends and you start eating junk food again, you will gain the weight back. And then some. This is called yo-yo dieting and is extremely common. Most people who lose a lot of weight on a diet end up gaining it back whenever they "stop" the diet. For this reason, the only thing that can give you actual long-term results is to adopt a lifestyle change. With determination and faith I can coach you through this process.

How much water should I consume in a day?

There are many different opinions on how much water you should be drinking everyday.  Health authorities recommend 8 - 8 oz glasses, which equals about 2 L or half a gallon. Some health gurus believe that you need to sip on water constantly throughout the day, even when you're not thirsty. As with most things, this depends on the individual. Many factors both internal and external ultimately affect your need for water.

Bonus question...Does drinking a lot of water help you lose weight. There are many studies that claimed that increased water intake may reduce body weight by increasing your metabolism and reducing your appetite. According to two studies, drinking 17 oz of water can temporarily boost metabolism by 24 to 30%. Additionally, it may be beneficial to drink cold water because your body will need to expend more calories to heat the water to the body temperature. Drinking water about a half hour before meals can also reduce the number of calories you end up consuming. One study showed that dieters drink 17 oz of water before each meal lost 44% more weight over 12 weeks, compared to those who didn't. Overall, it seems that drinking adequate amount of water, particularly before meals, may have a significant weight loss benefit, especially when combined with a healthy diet.

Healthy eating when you eat out.

Everyone loves eating out, and there's no reason why it can't be healthily eating. It is usually hard to find out the amount of carbs, calories, fat or salt in a restaurant's menu items. Here are just a few tips to make sure you stay within your healthy diet or should I say lifestyle change. 

Some clues to unhealthy dishes and are definitely thumbs-down when ordering is anything that says fried, au gratin, braised, creamed, cheese or cream sauce, gravy, pan-fried or roasted.

Some clues to healthy nutrition would be grilled chicken, broiled fish or anything else that says baked, poached, steamed, or in its own juices.

Ask your server about healthy substitutions such as a vegetable or fruit instead of french fries, skinless chicken that's boiled instead of fried, low-fat milk for your coffee instead of cream. 

If for some strange reason your serv says, "Absolutely no substitutions" try these tips: ask that fries or a potato be left off the plate, peel the skin off your fried chicken, drink unsweetened tea or water.

There is always an alternative to healthy eating.

People with a body mass index (BMI) value of what or more are considered obese?

BMI values between 18.5 and 24.9 are considered to be a “normal” or “healthy” weight. BMI values between 25 and 29.9 are considered “overweight,” while BMI values of 30 and above are considered “obese.” BMIs above 25 are unhealthy and have been shown to increase the risk of certain chronic diseases. BMIs under 18.5 are considered “underweight.”

Is diet soda bad for you?

Yes. Read this interesting article by Elise Mandi, BSc, APD from Healthline