My recommended DIETING strategies for 2021! And what diets to avoid

Simula nanaman ng taon, sigurado madami ang magsisimula ulit sa pag-pursue ng lifestyle change or will start a weight loss regimen. At napansin niyo ba? Na ang daming mga video and static social media ads ngayon tungkol sa diets for weight loss? Hindi ba nakakalito kung anong dapat gawin pag dating sa weight loss regimen, lalo na sa dieting? Paano naman kasi, this is one area in which ANYBODY can give advice because EVERYBODY eats everyday. And it is very easy to assume that what worked for one person, lalo na pag "sikat" or celebrity status ay mag-wowork din sa kahit sino...

So para hindi na kayo mabiktima ng mga fad diets na hindi mawala-wala, I will give you some tips on what to follow to help you in your healthy eating journey this year.


APPROVED DIETING STRATEGY #1: PROFESSIONALLY DESIGNED MEAL PLANS Wala nang tatalo sa isang individualized and personalized meal plan. I'm sure lagi nyo narin naririnig na "there is no such thing as one size-fits all diet (and exercise) regimen". Kung kaya't mas maganda kung magpatulong tayo sa isang professional na nakaka-alam. Aside from safety, a registered/licensed nutritionist-dietitian can provide an adequately computed diet prescription and help in conceptualizing appropriate meal distribution system to help fuel your body based on your specific day-to-day needs. Ang meal plan na para sayo ay iba sa meal plan na para sa asawa mo, anak mo, GF/BF, kapatid, best-friend, magulang, etc.

How to start? Evaluate your needs and your level of commitment first, including how much are you willing to spend in hiring a dietitian, because he/she has to work with you for a couple of weeks or perhaps months or even years. Kung walang referral sayo ang mga kakilala mo, I suggest that you survey a couple REGISTERED NUTRITIONIST-DIETITIAN. Inquire about their services, rates, and the kind of work that they have done. Make sure that these fit your needs. Huwag basta-basta magpasilaw sa mga initials na nakakabit sa pangalan maging sa kung ano-anong claims na kayang gawin ni coach, mam or sir. Maging wise po tayo, "judge a tree by the fruit it bears"... dahil baka ang fruit nila ay hindi swak sa panlasa mo... And this includes me, LOL !


APPROVED DIETING STRATEGY #2: PLANT-BASED EATING Hindi ko po sinasabing maging vegan kayo, nor I am telling you to follow a vegetarian diet. But what I am suggesting in this approach are:

  1. increase your level of awareness in your food choices,

  2. evaluate kung gaano kadami ang nakakain mong ultra-processed vs whole-minimally processed foods, and

  3. make a conscious effort to choose/eat more plant-based food sources and reduce ultra-processed foods in your diet.

How to start? Magsimula ka sa breakfast, pag-isipan mong mabuti anong mga usual na kinakain mo, all the way to dinner. Kasama narin yung mga small snacks na minsan feeling natin insignificant ang caloric content. For example sa breakfast ang usual mo ay white bread with butter or cheese and coffee, gawin mong KAMOTE with SCRAMBLED EGGS or OATMEAL with BOILED EGGS plus A PIECE OF FRUIT. Kung ang lunch mo naman madalas ay rice at fried fish, gawin mong RICE, INIHAW NA ISDA + GINISANG MONGGO na may MADAMING MALUNGGAY. Sa snack, imbes na sweet biscuits, gawin mong mais/CORN. Ganyan lang muna kasimple


APPROVED DIETING STRATEGY #3: CIRCADIAN EATING OR CHRONO-NUTRITION (An update on my post about the importance of meal timing. I used to believe na hindi ito masyado important, but now, with more research evidences, meal timing might be the weight loss solution to SOME segments of our population).

Latest sa mga research ngayon ang time restricted feeding (TRF). Yung time restriction na sinasabi dito ay HINDI INTERMITTENT FASTING kundi ang pag-syncronize ng eating pattern natin sa circadian rhythm ng ating katawan even without calorie restriction.This approach actually leads us back to the old saying: "eat breakfast like a king, lunch like a prince and dinner like a pauper".

Ano ang circadian rhythm or CIRCADIAN CLOCK? Ito ay ang "biological timing system" ng ating katawan na nagsasabi kung kailan dapat gumising or matulog (sleep/wake), kailan dapat kumain at tumigil sa pagkain (feeding/fasting),at maging sa ibang processes sa ating katawan tulad ng hormone release.

Para sa mga taong "nasira" ang circadian rhythm, gising at kumakain sa gabi tulad ng mga nag-night shift sa trabaho (e.g. nurses, call center agents) at maging sa mga hindi nakakalabas at naaarawan dahil sa pandemic, malaki ang negative effect nito sa eating habits at metabolic health kasama na ng weight gain.


How to start? The goal is to have a consistent eating pattern based on the body's circadian clock. Some studies have shown positive benefits when eating window is shorter than 12 hours, let's say eating first meal at 8 or 9am and last meal at 6 or 7pm. Eat more at daytime, when activity is higher, and eat much less towards the end of the day when activity is much less and the body is expected to wind down and rest. (CAUTION: This is not recommended for athletes esp those who have multiple training sessions/day and when muscle gain is a priority.)


ALIN ANG MGA DIETS NA DAPAT IWASAN AT HUWAG PANIWALAAN?


DETOX DIETS/JUICING: dahil technically speaking, hindi ka naman kumakain ng lason. Bakit hindi mo nalang tulungan year long ang detox organs mo (i.e. liver, kidneys) by lowering your intake of highly processed and high fat foods and increase your intake of whole minimal processed foods.


MEAL REPLACEMENT DIETS: pag naubos na ang budget mo pangbili ng shakes nila, wala na, nga-nga ka na dahil hindi ka natuto pumili, mag-meal prep at kumain ng tamang pagkain. Boom! Balik lang din ang timbang na nawala sayo. (Sorry na, ang harsh)


UNSOUND "CELEBRITY" DIETS: wala pong magic! Bow! Trabaho nila maging payat-- kahit hindi healthy at minsan kahit halos himatayin na


Sana po ay may naitulong ako sa inyo ngayon palang na simula ng taon.


Panoorin ang video ko tungkol sa weight management dito:


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