The medical diet: why a moderate plan beats a strict short regime

The medical diet is a popular name for a short, strictly set menu with very little food. A quick drop on the scale is tempting, but such a regime is hard to keep, and old patterns often return. The CDC notes that people who lose weight gradually and steadily are more likely to keep it off. So it is more useful to borrow the good ideas from such plans and drop the extremes.

What to keep and what to leave out

Good ideas are regular meals, more protein and vegetables, and planning ahead. Leave out very low food intake, skipped meals and detox drinks. No food or product melts fat.

A moderate plan for every day

1. Eat three meals at roughly the same times, and a snack only if you are hungry.
2. Fill half the plate with vegetables, a quarter with protein such as fish, eggs, legumes or chicken, and a quarter with whole grains.
3. Choose water and unsweetened drinks. The WHO recommends limiting free sugars and salt.
4. Move: aim for at least 150 minutes of moderate activity a week, plus strength exercises.
5. Set two or three small goals, such as more vegetables at lunch, and track them for a week.

If the plan feels too hard, reduce it to one change a week. Slow progress is better than giving up after a few days.

When to talk to a doctor

Before a big change in diet, talk to a doctor or dietitian if you have diabetes, heart or kidney disease, take medicines, are pregnant or breastfeeding, or have had an eating disorder. Dizziness, weakness or a racing heart during a diet are reasons to stop and get advice.

Sources: CDC World Health Organization.