Choosing the right diet
All three diets are effective and all three diets work well. When trying to decide which diet plan you’re going to attempt and try to follow there are a number of considerations that will impact which diet program will work best for you. Here are some guidelines that I use to determine which diet program I recommend for a particular client.
Low-carbohydrate keto diet
Let us begin with the low-carbohydrate keto diet. Typically I will suggest this diet if you been overweight by 30 pounds or more for an extended period of time five years or more and has a robust appetite. On this plan, a person may enjoy large portions get the sensation of being full yet still achieve a state of ketosis through omitting carbohydrates and still lose body fat and water retention. It is easy to track your success on this diet by purchasing keto sticks which can are available at any drugstore. You simply pass the tip of the stick through your urine stream and compare the colors on the color chart of the container the sticks come in and you will have a clear indicator of how deep a state of ketosis you are in. This is like having a speedometer on your body. When you are in a deep state of ketosis your keto stick will turn deep purple. This indicates that you are losing body fat at a maximum rate.
High-fiber low-fat diet
This type of diet plan would be considered in the medical community a heart-healthy diet because it will lower your cholesterol and it will be the healthiest diet for your cardiovascular system. This is not to say that a high-protein, high-fat, low-carb diet is bad for you, but that this diet is a safer plan for a cardiac patient. The low-fat diet is also a better plan for someone who is able to mentally tolerate the feeling of a lighter stomach. On this type of diet program portions are a factor and the sensation of being full is not going to produce a favorable result. This program is well-suited for someone who responds well to a broad menu, including complex carbohydrates like sweet potatoes, brown rice, and even limited amounts of fresh fruit. This is a merchandising challenge because food manufacturers use the term low-fat to Luer low-fat dieters into a false sense of security with highly processed, highly refined foods that may, in fact, be low fat. However, they will add large amounts of sugar to achieve a sensation that will likely compel someone to overeat and exceed the total calories to the eventual point that this diet fails.
The low-calorie diet is best suited in most cases for the client that has been overweight for less than two years and doesn’t have difficulty with smaller portions. This diet program affords the broadest menu of the three programs but it also requires the smallest portions to achieve success. I only recommend this program for people who are slightly to moderately overweight and that you have only been overweight for a short period of time. The reason being is that an individual will likely have a higher chance of tolerating the impulses to eat more food. This is not a diet that will work for individuals who have impulse control challenges. This diet is well-suited usually for younger females; who still have relatively small appetite and want to enjoy a broad menu. Males tend to have more difficulty with this program because the portion sizes are so tightly controlled in order to achieve success. I really recommend low-carb dieting for males in general because most men simply have a lot of difficulty with small portions.
These are generalized considerations and it goes much deeper than these rudimentary guidelines. But hopefully, this will give you some insight into what I have learned over the years.