Thus, when it comes to sticking with a healthy diet, try to resist the urge to focus too much on weight loss.

Interestingly, one diet that has held up to the test of time is the Mediterranean diet - and it’s rich in whole foods ( 10). Over time, most people who diet regain the weight they’ve lost ( 10, 11, 12). If the answer to that question is no, you could be embarking on a crash diet.Ĭrash diets usually rely on extreme calorie restriction to obtain fast weight loss results ( 8, 9).īut here’s the thing about crash diets - actually, the thing about diets in general, from keto to Atkins and everything in between - the results usually don’t last in the long run. One of the most important questions to ask yourself when starting a healthy diet is, “Can I keep this up long term?” Healthy diets come in all shapes and sizes, but most of them are centered on nutrient-dense, whole foods like fruits, vegetables, grains, and protein. On the contrary, ultra-processed foods like chips, candy, and sodas are more likely to promote inflammation and encourage chronic diseases ( 3, 5, 6, 7). Whole foods are high in fiber, vitamins, minerals, and phytonutrients that support a healthy gut and reduce the risk of chronic diseases like obesity and diabetes ( 1, 2, 3, 4). Shakes, supplements, and fad diets might seem useful on the surface, but time and time again, whole-foods diets have been linked to better health outcomes all around the world. Whole foods are those that have been minimally processed, such as: Still, most successful, long-term healthy diets have at least one thing in common: They’re rich in whole foods.

There are many ways to follow a healthy diet, and no two nutritious diets look exactly the same.

How to keep on track with your diet