Best Diet To Lose Weight and Keep It Off

When I was in nutrition school, we studied over 100 different diet theories. The consensus is that all diets work if you work the diet. The best diet to lose weight and keep it off works and so does any eating plan that reduces calories and/or carbs. That being said, everyone is different in how their body reacts to different diets. If you want to lose weight, you don’t have to weigh or measure your food if you are eating the right types of food.

Carbs or No Carbs?

If you want to lose weight AND get healthy, you don’t want to eliminate carbohydrates as many Atkins type plans will tell you. You will want to eat slow carbs. They are the type that don’t spike your blood sugar like low glycemic fruits (berries are best) and vegetables. Plant based carbs contain fiber and phytochemicals that can have powerful anti-cancer effects. The idea is to choose the most colorful foods you can for the greatest benefit.

Starchy vegetables are not a good choice as they raise blood sugar. These are pasta (sorry!), bread, rice, grains. Anything in your kitchen pantry that comes in a box or most cans, should go directly in the garbage. All processed foods contain hidden sugars that will absolutely ruin your weight loss efforts.

Ideally, 65-75% of your plate should be vegetables. The balance of your plate should contain good quality fats (think avocado, olive oil, coconut oil) and lean protein.

Resistant starch does not spike blood sugar and improves insulin sensitivity. These are pre-biotics and they fertilize all the good bugs in your gut. You can get a good dose from dandelion greens added to your salad. Bananas, onions, leeks and garlic are also good pre-biotics. Adding these to your diet help decrease fat mass and helps lower triglycerides and cholesterol levels.

Plan or No Plan?

Some of us need a very well laid out diet. Others, not so much. We do better when we just know what types of food we should stay away from. Please consult your doctor before starting any diet program.

Years ago, I heard one of my instructors say that we are a nation of overweight people but, we are nutritionally starving! When we eat the typical American diet, we lack important nutrients, vitamins, and minerals that keep us satiated. If you don’t feel satisfied after a meal, you keep on eating. Satisfaction comes when the body is receiving what it needs.

The most nutritionally sound program I have found for losing weight is near and dear to my heart. It is with a company called Metagenics. I did a 6 week cleanse a few years ago with their UltraClear product. It literally changed my life. More on that story in a future blog….

Metagenics manufactures the finest supplements and medical food in the cleanest laboratory you will ever see. They have a program for weight loss that is called Healthy Transformation. It offers targeted nutritional support with a high protein shake mix, ready to eat bar, and a veggie soup. This plan also recommends a high protein, phytonutrient-dense food plan that includes low-glycemic-load carbohydrates and includes 3 meals and 2 snacks daily.

Yellow Road Sign- Invest In Your Health

The plan comes with advanced nutrition packets of omega 3’s and essential vitamins, minerals, a probiotic to support digestive and immune health and a fiber supplement to keep you regular. This weight loss program was developed to facilitate the loss of unhealthy fat while maintaining healthy lean muscle tissue. You can find it here:

You will be supported every step of the way with my personal email to assist you in your journey.

Emotional Well-Being

A guide is provided with this plan and includes a daily diary to note how you’re feeling. Making these notes may help you see what triggers your emotional eating to adopt alternative responses. Meditation is highly suggested and my favorite free app for this is called Breethe.

10,000 Steps

It is highly recommended that you get 10,000 steps in daily. If you have been inactive, set a goal for 5,000 steps to begin and gradually build up. Please get your healthcare providers approval before beginning an exercise program.

An optimal program would be to add in resistance training. Don’t forget to stretch gently before and after exercise to improve flexibility and aid in muscle recovery. Please get your healthcare providers approval before beginning a diet and exercise program.

In Closing

As I said previously, the top 10 diets that work, “the lose weight fast diet”, “the best diet to lose belly fat”, the “I need to lose weight now diet”, they all work! The question is…how important is it to you to improve your health at the same time and develop good lifetime habits?

Many popular diets offer pre-made highly processed food that is full of ingredients you can’t pronounce. Eating whole foods that traveled a short distance between the farm and your fork is the ideal way to be good to yourself.

As a healthcare practitioner, I suggest you use a journal to write about anything that comes to mind in your journey to better health. It is therapeutic and can be eye opening to discover why you gained the weight. This will be extremely valuable in your quest to keep the weight off.

Please leave a comment or question in the box below and if you enjoyed this article, please share it with a friend who may benefit from this information.







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16 Thoughts to “Best Diet To Lose Weight and Keep It Off”

  1. dsmothers

    I always wondered why people counted calories in their meals. They are counting the bad carbs. Belly fat is an issue for many people and that includes me. I guess we all need help with knowing what to eat and what not to eat. Thanks for breaking down what I need in my diet. I think we all need help with breaking down the portions needed on our plate and what should be on it.

    1. Diane

      Thanks for your comments! Again, calorie restriction works, counting carbs works, intermittent fasting works. The question is…what works for you? How do you feel when you eat a protein heavy diet or do you do better with a regimented plan? The easiest plan and healthiest for most of us is to fill your plate 2/3 full of salad or low starch vegetables (stir fry, etc) with a healthy fat and the remaining 1/3 should be your lean protein. Easy peasy! Keep fruits to ones that are lower on the glycemic scale like 1/2 cup of berries and restrict to one serving every other day while trying to lose weight. 

      Stress plays a big part in the belly fat equation. Try meditation! I was so hesitant at first as I thought that it would be impossible to clear my mind of thoughts (and it is!). The point is not to be perfect at meditation. The idea is to find a place where you don’t have those knee jerk reactions and you are able to find space for choosing how to respond to events in your life.

      Keep in touch! If you have don’t so already, please subscribe to The Weekly Feel Good delivered to your inbox each week.

  2. GeorgeS

    Great article! Meditation is helpful when a person has eating problems. I have personally tried meditating right before meals and it has great effect on my choices of food. I no longer feel tempted by junk food, because I have more control over my mind. But I have always wondered should I completely ban sugar out of my diet or not. Some specialist are saying that sugar is bad for your brain, others are saying the opposite. What is your opinion?

    1. Diane

      Hi George,

      It’s amazing what meditation can do regarding whether we react to our thoughts and emotions or how we can observe what is going on in our mind, pause and choose to make better decisions.

      All sugar is glucose. The difference is the rate in which it is processed. Simple sugars (ie; table sugar) raises your blood sugar immediately whereas a piece of fruit, due to the fiber content, processes slower and therefore, doesn’t cause the dramatic spike in blood sugar. Fruit has all kinds of redeeming qualities as it contains naturally occurring vitamins, minerals and (there’s the magic word again…) FIBER! To answer your question, in my opinion, stay as close to foods in their natural state as possible to reap the benefits of what Mother Nature has given us. I think there is a huge difference in drinking a liter of Coke daily compared to eating some blueberries at breakfast and an apple for lunch. The most important take away….most of us are nutritionally starving and the rates of diabetes are climbing every day. When you consider that most of what is being sold in the center aisles of the grocery store are items with high sugar content, you gotta know we are not eating a balanced diet. Get the most from what you eat and enjoy yourself. If you eat very well 90% of the time and you enjoy a little birthday cake on occasion, no problem!

      I hope that answers your question.

      All the Best,


  3. isaac

    I really like it when you said that it’s not just about the diet, but more about healthy life style habit that is most important for a long term health. I love your comment that any processed foods area not a good thing to eat. Due to hectic life style of modern people, processed foods are the norm nowadays but we all know those preservatives, salt, sugar etc well wreck havoc on our body.


    1. Diane

      Hi Isaac, 

      Thanks for your comments! I think we are truly seeing a shift as people become more aware of the effect of processed food on their health. Healthier choices are always available in every situation. So much of the fast food mentality has to do with soothing ourselves from the harshness of life. Junk food tastes good and satisfies that fat/sugar craving that releases feel good hormones in our brains. We just need good, old-fashioned discipline for a period of a few weeks and when we start to feel better, we realize that eating well feels great and the benefits are tremendous!

      Take care,


  4. ches

    I thoroughly agree with you about the diet you describe in this post. So often you hear that fat is bad for you, increases your cholesterol. Good fats as you say, such as organic coconut oil, extra virgin olive oil (not for frying) and avocado are absolutely vital.
    I think where most people come unstuck (me included) is the liking for pasta, potatoes, wholemeal bread etc., and this is very hard to give up.
    I never eat white bread, pasta or rice but I still indulge in wholemeal bread and brown rice. It is difficult if you’re out as well, the cheaper meals for lunch are always the sandwiches.
    As a nutritionist, do you think that the older generation should be more at the higher end of the BMI towards 25, rather than the lighter side ie.18.5? My BMI is around 24 and I would like to lose weight but wonder if that is not such a good idea at my age. Great post. Ches

    1. Diane

      Hi Ches,

      Thank you for your comments. As far as eating a sandwich once in awhile, no worries. You BMI is fine but you know where you feel your best. I don’t think age has anything to do with anything! I just read about a man that ran his first marathon at 89. Your best bet is to check with your doctor. I could better assist if I knew more about your health history. If you have no health issues and feel like you would like to lose 5 or 10 pounds because you feel better at a lower weight, I see no reason why not. There are numerous studies about people who use calorie restriction and staying thin as a way of maintaining better health and the results look promising. Again, it is all in how you feel. Good luck to you!


  5. Kelly

    I found some new and helpful ideas here. I definitely plan on trying them. Your research and background are awesome! As a woman, losing weight can be a rollercoaster. I truly believe that you will help lots of people.

    1. Thank you Kelly! I appreciate your comments!!!

  6. Ted

    The advice in this article is really useful! I totally agree we should build our lifetime habits. Eating the food won’t spike blood sugar and it definitely improves insulin sensitivity. Another thing I would like to try is Meditation and see how it works. Thank you for sharing!

    1. Hey Ted,

      Thanks for your comments and for stopping by! Definitely give meditation a try. Do not expect perfection as it will never happen. You will reap many benefits if you stick with it!

      All the Best,

  7. kelly

    I am a total believer in the only carbs should be veggies, no grains. I loved the book ” Grain Brain” !

    Great article!

    1. Thanks for your comments Kelly! I read Grain Brain also. Very enlightening book!

  8. Kelly

    I love information on weight loss. Thank you for your article! It’s a daily struggle trying to figure out if sugar, carbs, or fat is the problem. Keep up this great site!

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