One of the best ways to ensure your day gets off to a good start is by eating a healthy, wholesome breakfast.
Luckily, Diet-to-Go’s 7-day or 5-day breakfast-lunch-dinner plans take the thinking out of it -- and it doesn’t hurt that the breakfasts taste amazing and offer lots of variety, too.
If you’re on the 5-day plan or the lunch-dinner only plan, figuring out what to eat to kickstart your day can be tricky.
With that in mind, we put together a list of 8 make-ahead breakfasts packed with all the nutrients you’ll need to make the day productive and amazing.
Autumn Harvest Breakfast Cookies
Who says you can’t have cookies for breakfast? Start with whole wheat flour, sprinkle in some grated carrot, coconut, pumpkin seeds and raisins, and you’ve got yourself a tasty, lightly-sweetened morning treat. You can freeze them or store them in the fridge for easy, out-the-door access.
Speaking of sweets that are okay in the morning, how about a muffin? No, not the sugar-laden chocolate chip kind...but ones that taste just as good and are packed with healthy ingredients like apple and oats. Make them the week before and pop a few in a baggy to grab on your way out the door.
Savory and versatile, frittatas are a great make-ahead meal to ensure your body is in full-fuel-mode for the day. This particular frittata is made with fresh asparagus and red potatoes, plus a bit of cheese to give it that delicious flavor that only a frittata can deliver.
Peanut butter, banana and honey, all in one protein-packed bar? Sign us up! These tasty bars are perfect for those I’m-in-a-hurry days, and they’re sure to keep you going strong all the way to lunch.
What kind of list would this be if we didn’t include a parfait on it?! They can easily be prepped the night before and jammed into the fridge for the morning. What’s better, is they have all the morning-musts in them -- protein, whole grain, dairy. This particular recipe tops it off with a mouthful of honey almond granola for the perfect balance of crunch and creaminess.
It’s hard not to feel positive thinking about sucking this down for your morning meal. It’s bright and flavorful with a creamy texture and requires just five ingredients. Divvy them into baggies the night before, then pop them into the blender before work. It’s a simple and tasty way to start the day.
Oatmeal in the morning a bit too cliché for you? That’s probably a good thing, especially considering that most of that pre-made stuff is packed with unnecessary sugar. Go the convenient (and healthier!) route with overnight oats prepared in a mason jar. They’re easy to pop into the microwave right when you get to work or before you head out the door in the morning.
Ok, first thought going through your head: How is French Toast-anything healthy? Well hang on now, this version is actually okay. It’s got less refined sugar and is made using a slow cooker, giving it a fun twist on the original that’s sure to please.
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
Editor’s note: Cathrine Shinn in 2017 lost 100 pounds using Diet-to-Go. We’re following her story through 2018 as she continues to lose weight and get healthy. If Cathrine can do it, so can you!
Current weight: 222
May Goal: 219
Overall Goal: 171
Pounds Lost Since Jan. 1, 2018: 9
It’s the little things...
Back to a pound a week! My greatest learnings this month are the mental and physical challenges of maintaining a healthy lifestyle, and how small changes can make a difference. I really focused this month on sticking to three meals and three snacks a day. My meals are simple because I know the calories and nutrition in each Diet-to-Go meal.
Modifications make all the difference...
I also realized that I’d started to estimate portions, rather than measuring and weighing items I prepare on my own. As I continue to lose, some of my go-to snacks needed to be modified as the number of calories I need continues to shrink.
One of my favorite snacks is hummus and vegetables. To lower the calories and maintain the protein in this snack, I mix my favorite hummus with plain Greek yogurt.
Instead of eating my hummus with carrots, I choose celery or cucumber. This cuts 25 calories out of my snack and is an example of a small change that made a difference.
Sweet tooth substitutions...
Another habit I’d gotten away from was having something ready to satisfy my significant sweet tooth. Last summer, my refrigerator was never without cut watermelon or cantaloupe. Having those ready to go kept me from reaching for something packed with processed sugar and little nutritional value. These have made their way back to my refrigerator.
Triumph at the gym...
The final change I made this month was to my workouts. I continue to get in 35-45 minutes of cardio exercise a day, Monday through Friday, and add 30 minutes of weights two of those days. I changed my weekend workouts to 60 minutes of cardio with at least 20 minutes of weights.
Each time I start that 60-minute cardio workout, I am not convinced I can do it. When I do, I feel absolutely amazingly accomplished and incredibly strong. It has become as much a mental as physical challenge.
*Weight loss results may vary. Results not guaranteed.
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
You’ve heard it before and you’ll hear it again — the key to weight loss is about eating a healthy, balanced diet and exercising.
But what you may have not heard before is that a long-term, impactful weight loss plan involves more than just that. And it’s got nothing to do with frequent gym visits and giving up sugar.
Here are 10 weight loss hacks that have nothing to do with diet and exercise.
1. Eat at a kitchen or dinner table.
It’s easy to get in the habit of parking in front of the TV for dinner or taking lunch back to your desk. The problem is that those behaviors lead to mindless eating, meaning our minds aren’t listening to our bodies to tell us when we’re full. Instead, sit down at a table with your meal and focus on every bite. Pay attention to how your stomach is feeling and, when you’re full, put down the fork.
2. Dishes — use them.
How many times do you find yourself with a bag of potato chips in your hand? Or a cookie in a napkin? Or a box of cereal on your lap? The problem with that is we’re not thinking about how much we’re eating when we’re just reaching in a bag or box for handfuls of snacks. Make a rule for yourself — every single thing you eat will come out of a bowl or off a plate. This is an easy way to control better for portion size and lessen the amount of empty calories you’re consuming.
3. Go blue (and small).
No, we’re not talking about your mood. We’re talking about the color of your dishes — and the size. Studies have shown that people consume fewer calories when the color of the food contrasts with the plate. Plus, smaller plates make it easier to divvy out smaller portion sizes.
4. Go with a skinny glass.
You know that glass they served your mojito in the other night? That shouldn’t be just for cocktails. A study found that people who regularly use tall, skinny glasses pour less liquid, which ultimately could mean fewer calories when drinking things like cocktails, juice and milk.
5. Slow down and chew.
When something tastes good, it’s really (like really) easy to scarf it down without thinking about what it tastes like. That’s even more the case given our busy, go-go-go lives. But that’s a big problem, because it takes away from our ability to enjoy what we’re eating. Next time you have a meal, take the time to really chew every single bite, savoring the flavor and texture. Doing so may also keep you from overeating.
6. Hide the junk — show off the good stuff.
Out of sight, out of mind. It’s literally one of the truest mantras, especially when it comes to weight loss. Conceal the high-calorie, low-nutrition junk food in pantries you hardly ever open or shove it in the back of the freezer and refrigerator. Better yet, just get rid of it altogether. While you’re at it, put on the fresh fruits and veggies on display, on the counter, on the kitchen table, everywhere. That will increase the likelihood that you reach for the healthy stuff instead.
7. Break out the games.
“The next time you’re hungry, ask yourself if you want an apple. If the answer is ‘no,’ you’re not really hungry.” Yeah, yeah. You’ve heard that one before. But that’s way easier said than done. Instead, the next time you have a craving, sit down with a computer game. One study found that playing Tetris (other computer games will work, too) reduces the strength, frequency and vividness of cravings.
8. Dress up (not down).
There are days when you’re going to want to rock the whole sweat pants and T-shirt look, but the baggier your clothes, the less likely you are to care about your appearance and what you’re eating. Choose nicer clothing (yes, even around the house), and you’re less likely to munch on bad food.
9. Nix the soda.
Diet or not, soda has been tied to a whole host of health issues — obesity, high blood pressure and diabetes, to name a few. Cut it out of your life completely and opt for water instead.
10. Build a support net.
Perhaps the most important element of embarking on any weight loss plan or journey to a healthy lifestyle is having a strong support system in place. Make sure your friends and family know what you’re doing and will help you stay on-track. Stay positive and surround yourself with the positive people who are on your side and want to see you succeed.
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
There’s a reason why the keto diet has been spiking in popularity.
The diet calls for eating very few carbs (20-30 net grams per day) and high fat, which forces the body into a state of ketosis. When our bodies reach ketosis, they burn fat instead of sugar, which can result in significant and rapid weight loss.*
Because of that, many celebrities have found success using it, too.
Here are 9 celebrities who went all-in on the keto diet (and are fitter and healthier as a result).
1. Halle Berry
Oscar winner Halle Berry is known for starring in movies like X-Men, Catwoman, Swordfish and many more. But did you know Halle is also a Type 2 diabetic? That’s one reason why she goes strictly keto, saying it helped her lose the belly fat after giving birth at age 47. She also shared on Instagram that for her, keto is a lifestyle, one that she takes very seriously and has helped her manage her diabetes and keep healthy, young-looking skin.
2. Megan Fox
She’s not just the lead female star in Transformers — Megan is also a keto diet champion. She’s given birth to three kids and credits a keto lifestyle for helping her lose the baby weight each and every time. She also told E! News that the keto diet makes her feel great and burn fat instead of carbs, so much so that she can’t stand the sight of bread.
3. Kim Kardashian
Kim shed the baby weight after her first son at a blazing speed. How did she do it? She followed her trainer’s diet plan, which helped her lose 60 pounds in no time. The plan is all keto — it’s made up of only whole foods high in fat and low on sugar and carbs.
4. LeBron James
It’s not exactly the kind of diet you’d expect a basketball superstar to follow, but keto is exactly the lifestyle LeBron chose to live. For 67 days, he limited himself to few sugars, no carbs and no dairy. LeBron wasn’t doing it to lose weight. For him it was about mental fortitude and make sure his body performed at his peak.
5. Alicia Vikander
The Tomb Raider star is extremely disciplined on and off the set — and that goes for her diet, too. Alicia limited her carb intake to under 25 grams a day, something she credits for helping boost her energy for weight lifting and even give her a six-pack.
6. Tim McGraw
Long hours on the road often meant poor diet choices. That’s why the country star decided it was time to do a 180. Tim and his entire crew traded in the beer and junk food for healthy, low-carb alternatives like vegetables and nuts. And he shed 40 pounds doing so.
7. Gwyneth Paltrow
Gwyneth doesn’t just follow low-carb, she makes it a lifestyle for her entire family. The movie star says her and her kids’ daily diet includes healthy fats, lots of protein and vegetables and some fruit.
8. Melissa McCarthy
Melissa’s 75-pound weight loss is the talk of Hollywood. The actress recently shed the pounds to prepare for an upcoming movie, causing magazine writers to comment on her “incredible” transformation. She found her success through the ketogenic diet, which she said helped her lose 50 pounds when she first started it in 2015, and then another 25 pounds in 2018.
9. Sharon Osbourne
In 2014, the star of The Talk dropped 30 pounds in just six weeks by going with the low-carb, ketogenic diet. Sharon said the diet is the only one that helped her maintain her weight loss and shed the pounds easily. She also said the diet worked well for her because it kept her full and did not make her feel as if she were being deprived.
* Weight loss results may vary. Results not guaranteed.
The keto diet worked for these celebrities — does that make you more or less likely to try it for yourself? Why?
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
You walk through those doors, stare at rows of exercise equipment and muscular men and women pouring sweat while awkwardly standing there with a water bottle and towel not having a clue where to begin.
Yuck.
Let’s face it, the gym is not for everyone.
But there’s good news. Nature and the great wide world offer plenty of opportunities for those of us who can’t stomach the gym.
Even better, it offers a host of ways to mindlessly get some fitness in and not think about it.
With that in mind, we rounded up 9 ways to exercise outdoors without feeling like you’re exercising.
1. Go for a walk.
It’s the most obvious for a reason — it truly is one of the best forms of exercise, and it gives you an opportunity to enjoy nature, chat with friends and keep your body moving in the most low-impact way possible.
2. Go for a hike.
When you’re ready to take the whole walking thing to the next level, hikes are truly in a league of their own. Walking uphill means a higher calorie-burn, plus, since hikes tend to be in the mountains, you get to enjoy a level of nature not typically seen around the neighborhood.
3. Take a bike ride.
This is particularly good for people who have knee or foot issues because it allows you to take in the world via low-impact pedaling. There’s no right or wrong speed either, just pedal as far as you can and enjoy everything around you.
4. Do some gardening.
It may sound simple, but gardening is actually a great way to get moving. Shoveling, trimming, planting and moving dirt around torches some serious calories. Plus, there’s the added benefit of watching something you fostered from the start turn into something tasty or beautiful.
5. Play tennis.
Tennis is more than just a fun game. It involves some serious working out — running sideways, backwards, forwards, you name it. Add in there the energy it takes to hammer a ball across the court, and you’re talking a burn of anywhere from 215 to 500 calories for an hour-long match.
6. Shoot some hoops.
Whether you’re able to move a lot or not, playing some outdoor basketball is a surefire way to let off some steam — and the calories that go with it. You can play a one-on-one game, doubles, heck a whole team match if possible. Or, if that’s a bit too much for you, consider a game of HORSE or other low-impact match.
7. Go rollerskating.
How long has it been since you laced up an old pair of rollerskates? Let out that inner child and try it out. It’s actually quite fun, plus you can burn anywhere from 500 to 800 calories an hour and get in a great workout for your thighs and glutes!
8. Take a swim.
There’s a reason it’s such a popular pastime in the summer (or a hot-weather state). Whether you’re a strong swimmer or not, splashing around in a pool is fun and a mindless way to burn a few extra calories.
9. Play some golf.
Stress relief. A place to hang out with friends. Oh, and exercise. All are accurate descriptions of the game of golf. Plus, if you give up the golf cart (and you really should), walking between all 18 holes can give you somewhere in the neighborhood of 10,000 to 15,000 steps!
What’s your favorite outdoor activity that also burns calories?
Share with us in the comments below!
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
Editor’s note: Cathrine Shinn in 2017 lost 100 pounds using Diet-to-Go*. We’re following her story through 2018 as she continues to lose weight and get healthy. If Cathrine can do it, so can you!* Current weight: 226
March Goal: 221
Overall Goal: 171
Pounds Lost Since Jan. 1, 2018: 5
In Cathrine’s words...
A bit of discouragement...
I did not meet my goal for March, and this was discouraging. March is one of my busiest months at work, and I travel frequently. In addition, my social life is becoming increasingly active. Both made staying on track to hit my goal a challenge, and I was embarrassed and angry with myself for not doing so.
Old habits die hard...
I have made significant changes to my lifestyle over the last 15 months, and I know what it takes to lose 1-2 pounds a week. While I wanted to blame my slow progress on travel and socializing, I realized an old habit started to creep into my thinking.
I have always been able to experience short-term success with weight loss. I could follow any diet plan for several months and lose weight. I would start to look and feel better, and friends and family would notice.
As I received more attention for the way I looked, I would slowly regain the lost weight, and then some. This felt like failure and I was always embarrassed by it. It actually kept me from seeing people or attending events where I knew I would see people I hadn’t seen since I’d regained the weight.
Fighting self-sabotage...
Over the last several months, I have fought to accept the compliments about my appearance and not allow myself to sabotage my success.
After losing 105 pounds, my appearance is commented on almost daily. Was this getting in my way? While I continued to eat my Diet-to-Go meals this month, I found myself eating more calories in snacks, and making less careful choices about the content of those calories. I truly think this is my subconscious fighting the recognition of my improved physical appearance.
Altering my mindset...
I have started to monitor the quality of the calories I am eating. I am also focusing on increasing strength and endurance in the gym and outdoor activities. When someone tells me I look great, I thank them and respond by telling them how fantastic or strong or healthy I feel. It’s my way of appreciating the attention, but maintaining focus on the main reason I wanted to lose weight- to change my health!
So, I will not focus on not reaching my March goal. I will celebrate my consistent progress and the amazing change in my health and my life!
* Weight loss results may vary. Results not guaranteed.
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
Eating healthy and steering clear of refined sugar and high-calorie foods is no easy feat.
If you’re on one of Diet-to-Go’s healthy meal plans, you’re already on the right track with eating a balanced, properly portioned meal. (Doesn’t hurt that the meals taste amazing, too!)
But there will come those times when you really want a sweet treat. The key is to not go over the top with a calorie-laden, high-sugar treat.
With that in mind, we rounded up our 9 favorite sweet treats under 100 calories, things you can use to satisfy your craving without totally derailing your healthy diet.
1. Apple Caramel Crunch Balls
*Diabetic-friendly!
Yield: 18 balls
Calories: 75 per ball
Ingredients:
- 1/3 cup reduced fat peanut butter
- 1/4 cup light margarine
- 1/4 cup honey
- 2 cups wheat flakes cereal, coarsely crushed
- 1/3 cup dried apples, finely chopped
- 2 tablespoons walnuts, finely chopped
- 1/8 teaspoon apple pie spice
- 1 tablespoon sugar-free caramel syrup
Directions:
1. In a medium saucepan, combine peanut butter, margarine, and honey. Cook and stir over medium heat until mixture comes to a boil. Remove from heat. Stir in cereal, apples, walnuts, and apple pie spice, until well mixed. Transfer to a small bowl; cover and chill 30 minutes. Divide mixture into 18 portions.
2. Using slightly wet hands, firmly press mixture into balls. Place on a waxed paper-lined baking sheet and refrigerate 15 minutes, or until firm.
3. Drizzle balls with caramel sauce. Chill at least 15 minutes, and serve, or store covered in refrigerator.
- 1 3/4 cup of old fashioned oats
- 3 egg whites
- 3/4 cup unsweetened cocoa
- 1/2 cup unsweetened applesauce
- 1 tsp. vanilla extract
- 1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
- 1/2 tsp cream of tartar
- 1/4 tsp. salt
- 1 cup hot water
- 1-1/2 tsp. baking powder
- 1-1/2 tsp. baking soda
- 1/2 cup truvia baking blend (or baking stevia)
- 1/2 cup semi-sweet chocolate chips (I used the mini chips)
Directions:
1. Line a muffin pan with foil cupcake liners, or you can also spray a muffin tin with non-stick cooking spray.
2. Heat oven to 350 degrees.
3. Mix all of the ingredients together in a blender (except for the chocolate chips) on LOW. Blend until mixture is smooth. Do not over blend.
4. Place mixture in cupcake liners. I filled mine about 3/4 the way full. Once the batter was in the liners, I placed the chocolate chips on top.
Yield: 16 servings (2 cubes per serving)
Calories: 80
Ingredients:
Carrot layer
- 2/3 cup carrot juice
- 1/3 cup pineapple juice
- 3 tablespoons sugar
- 2 tablespoons honey
- 1 tablespoon ginger juice (such as The Ginger People)
- 1/4 teaspoon ground cinnamon
- Dash of ground cloves
- 2 (1/4-ounce) packets unflavored gelatin
- 3/4 cup bourbon
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon almond extract
- Cooking spray
Vermouth cream layer
- 2/3 cup evaporated milk
- 1/3 cup dry vermouth
- 2 1/2 tablespoons sugar
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh orange juice
- 1/2 teaspoon vanilla extract
- 1 (1/4-ounce) packet unflavored gelatin
Directions:
1. To prepare carrot layer, combine carrot and pineapple juices, 3 tablespoons sugar, honey, ginger juice, cinnamon, and cloves in a saucepan over medium-low heat. Sprinkle 2 packets gelatin over mixture; let stand 1 minute. Increase heat to medium; cook, stirring constantly, until gelatin and sugar dissolve.
2. Remove pan from heat; stir in bourbon, 1/2 teaspoon vanilla, and almond extract. Pour into an 11 x 7-inch glass baking dish lightly coated with cooking spray. Place dish in refrigerator; refrigerate 45 minutes.
3. To prepare cream layer, combine evaporated milk, vermouth, 2 1/2 tablespoons sugar, lemon and orange juices, and 1/2 teaspoon vanilla in a saucepan over medium-low heat; sprinkle 1 packet gelatin over mixture. Increase heat to medium; cook until sugar and gelatin dissolve, stirring constantly. Cool 3 minutes.
4. Gently pour vermouth mixture evenly over carrot mixture in dish.
5. Refrigerate 4 hours or until set. Dip bottom of dish in warm water.
6. Using a sharp knife, cut gelatin into 32 equal cubes; carefully remove from dish using a spatula.
2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 3 ingredients (through salt) in a large bowl; stir with a whisk.
3. Melt butter in a small saucepan over low heat. Remove from heat; add brown sugar, stirring until smooth.
4. Add sugar mixture to flour mixture; beat with a mixer at medium speed until well blended.
5. Add cherries, vanilla, and egg; beat until combined. Fold in chocolate.
6. Drop dough by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray.
- 1 cup frozen strawberries (I used fresh that I froze myself and chopped into smaller pieces prior to freezing)
- 1 tablespoon Coconut Flour
- 1 cup dark chocolate (for coating)
Directions:
1. Gently blitz strawberries (gently so it doesn’t become too mushy, I liked mine to still have chunks).
2. Stir in the coconut flour until combined really well.
3. Melt the dark chocolate and spoon a small amount in to a silicone chocolate mould.
4. Brush chocolate up the edges to create a chocolate bowl.
5. Gently spoon in the strawberry mix (alternatively you could freeze the chocolate at this point until set then add the strawberry mix).
- 1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well) (250g after draining)
- 3/4 tsp baking powder
- 1/8 tsp baking soda
- 1/4 tsp salt
- 2/3 cup granulated sugar of choice or xylitol
- pinch uncut stevia OR 2 additional tbsp sugar of choice
- 1/4 cup rolled oats
- 1/3 cup choc-hazelnut spread or Nutella
- 1/4 cup milk of choice
- 2 tsp pure vanilla extract
- 1/2 cup chocolate chips, plus extra for the top if desired
Directions:
1. Grease an 8-in square baking pan, and set aside.
2. Preheat oven to 350 degrees.
3. In a high-quality food processor (taste and texture will be much better if a blender is not used), process all ingredients but the chips until smooth.
4. Stir in the chips, then smooth into the baking pan, being sure to scoop out every last bit of the batter.
5. Sprinkle some extra chips on the top if desired for presentation.
6. Bake 30 minutes, then remove from the oven to cool.
7. The Nutella blondies will look underdone at first, but this is okay.
8. Once completely cool, cover the pan and refrigerate overnight. The texture will be much firmer the next day.
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
It’s Sunday evening. Your pants feel tight. You’re not loving what you see in the mirror. You’re not feeling great about your choices that past weekend.
You think to yourself, “You know what, it’s time. I’m going to lose weight and get my life back under control.”
So you sit down and start to Google the best ways to lose weight. You’re inundated with options — magic weight loss pills, surgeries and, of course, an endless stream of diets promising you rapid results (plus all the companies marketing their goods to help you with them.)
So how do you filter through all the madness and find what works for you?
A recent study holds the answer — and the key to weight loss success.
The study, conducted by researchers at Stanford University, followed 600 people aged 18 to 50 who had a BMI (body mass index) of 28 to 40, meaning they were overweight or obese. The researchers randomly assigned participants to either a low-carb or low-fat diet to determine which is truly better for weight loss.
The groups were controlled for medications and encouraged to increase vegetable intake and decrease sugar intake. They were even tested for genes, to prove claims by some companies that genes determine which diet is best for a person.
They were followed for an entire year — and the results? Participants from both groups lost nearly identical amounts of weight, regardless of gene type.
The study has been interpreted in a few different ways.
Some thought it meant that eating less sugar and trans fat is what made for the weight loss. Others say it proves counting calories is not the best way to lose weight. The study proved neither.
Rather, it showed one key thing.
The diet that’s best for you? It’s the one you stick to — and that’s the secret to weight loss success.
So next time you’re at that point where you’re ready to make a change and are inundated with all the ways you can go about it, ask yourself what would work best for YOU.
Is it something you can stick with? Something that seems doable? If the answer is no, skip it. If yes, go for it. It’ll make your commitment that much easier.
What diet do you think is best for you? Share in the comments below!
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
Have you ever noticed that when you eat a whole lot of certain foods — cookies, chips, that kind of thing — you feel just yucky?
There’s a reason for that.
A growing field of science is finding a connection between what we eat and our mood.
It’s called “gut health” — when high levels of sugar, certain medications and other things we ingest put us in a constant level of depression, moodiness or anxiety, and can sometimes affect memory retention and cognition.
Luckily, fixing it isn’t all that difficult.
We rounded up 7 ways to improve your gut health so you can shake that “blah” feeling and be the best you possible.
1. Go anti-inflammatory.
Inflammation is a localized physical condition in which part of the body becomes reddened, swollen, hot and often painful, especially as a reaction to injury or infection. It’s something a lot of people deal with, and food is often the culprit. Rather than eating mostly inflammatory-causing Omega 6’s (sunflower seeds, nuts, etc.), opt instead for foods with Omega 3 fatty acids — think fish, produce, flaxseed, etc.
2. Fiber is your friend.
Healthy fats and fiber are going to improve your gut health. Next time you’re snacking, reach for the walnuts or an avocado to pack your belly with exactly what it needs to turn that frown upside down.
3. Say “so long” to sweets.
High-sugar foods cause mental fatigue, fogginess, headaches, mood swings and even poor memory retention. They’ve even been linked to depression and anxiety. There’s never been a better time to shelf the cookies, cake, candy and soda. Your mind will thank you.
4. Stop with the fake stuff.
While you’re at it, skip the foods laden with artificial sweeteners, too. Just because they don’t have calories doesn’t mean they’re good for your body. They’re chemicals — and chemicals should have no place in your gut.
5. Sleep sweetly.
Plenty of studies have shown that getting a good night’s rest is directly related to higher levels of self-control, better mood and overall healthiness. That means you need to make sleep a top priority in your life. Learn ways to get the best sleep possible here.
6. Make it a stress-free day.
Stressed? Like a lot? That can wreak havoc on your health. While you may not be able to control the life circumstances that cause you stress, you can control how you deal with them. Breathe deep and practice other techniques to deal with stress as effectively as possible.
7. Take the planning out of it.
Take the planning and stress out of eating healthy with one of Diet-to-Go’s delicious, convenient meal plans. We’ll show you proper portion size and provide you the right nutrition to make sure your gut health is spot on. We deliver meals almost anywhere in the continental U.S., offer fresh local pickup at hundreds of locations and do same-deal fresh delivery. Learn more here.
Have you ever changed your diet and noticed your mood elevated too? Tell us about it!
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
Editor’s note: In 2017, Cathrine Shinn lost 100 pounds using Diet-to-Go.* We’re following her story through 2018 as she continues to lose weight and get healthy. If Cathrine can do it, so can you!*
Current weight: 226
April Goal: 221
Overall Goal: 171
Pounds Lost Since Jan. 1, 2018: 5
In Cathrine’s words...
Pushing through when the going gets tough...
My biggest triumph this month was the notification I received through my fitness app that I’d exercised at least 3 times a week for 26 weeks. I have actually exercised at least 30 minutes a day, a minimum of five days a week for a total of 28 weeks! In spite of this being a huge accomplishment for me, I still struggle with wanting to go to the gym EVERY day. It is best for me to go before work, but February’s cold weather made staying in bed so appealing. There were days I did stay in bed, but I made myself go after work.
The proof is in the pudding...
I remind myself that I feel so strong and notice the changes in the way my clothes fit, and that keeps me going.
I have also altered my routine so I do not become bored. I know exercise is the way I can continue to occasionally enjoy some of my favorite foods (and wine) and continue to be healthy and lose weight.
It tastes like much more...
Without a doubt, my favorite Diet-to-Go meal is the Kale and Swiss Frittata with Chicken Sausage. I actually order it for breakfast three days each time the menu rotates to the week it is included. The meal has only 250 calories, but it tastes like much more. I also really like the Herb Crusted Tilapia. I broil it and the polenta it comes with to make it crispy. Since I don’t often prepare fish for myself, the option to have it delivered to me is great!
Better in ‘three’s’...
As I passed my one year mark using Diet-to-Go, passed a goal of losing 100 pounds, and approach one year using my fitness app, I have learned the importance of all three.
For me, my Diet-to-Go meals are an easy and delicious way to manage my diet, and by tracking my calories in and out, I keep myself accountable.
* Weight loss results may vary. Results not guaranteed.
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
and more..
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10. Build a support net.
1. Halle Berry
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2. Megan Fox
3. Kim Kardashian
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4. LeBron James
5. Alicia Vikander
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6. Tim McGraw
7. Gwyneth Paltrow
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8. Melissa McCarthy
9. Sharon Osbourne
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*Diabetic-friendly!
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