What’s Lark’s Diet?

Lark’s diet is the one that works for you. The plan encourages small changes that fit right into your lifestyle. Some people who start using Lark don’t even realize they’ve started Lark’s “diet!”

Here’s some information about Lark’s approach to weight loss and how you can make it work best for you.

Weight Loss Through Calorie Reduction

There are a lot of strategies for weight loss, but they all come down to reducing calorie consumption compared to calorie burn. Here are examples of common diets that can lead to weight loss, and how they ultimately reduce calories.

• A low-carb diet reduces sweets, sugar-sweetened beverages, grain products like bread and pasta, and starchy vegetables like potatoes. These are all high-calorie foods.
• A Mediterranean diet reduces certain high-calorie foods like fatty meats and butter. It promotes low-calorie, filling foods like vegetables and fruit.
• A low-fat diet reduces calories by substituting lower-fat for high-fat foods. Examples include skinless chicken for chicken with skin, reduced-fat instead of full-fat dairy products, and yellow or deli mustard instead of mayonnaise.
• A meal delivery service reduces calories through portion control. Each meal and snack comes in a specific portion size.
  

Lark supports weight loss through calorie reduction in several of the ways listed above. Here are some examples of Lark’s suggestions.

• Smaller portions of fatty and sugary foods and beverages
• Choosing fruit and vegetables instead of processed snacks and sugary desserts
• Reducing excess fats by choosing lower-fat dressings like vinaigrette instead of creamy ranch dressing or trimming fat off of meat before cooking it
• Choosing whole grains and plant-based proteins as more filling options compared to more refined products

Lark Reduces Calories Your Way

As you can see, there are many ways to reduce calories. You can do it your way while using Lark. Lark’s coaching is based on your preferences, patterns, and input. When you log meals, Lark might suggest minor swaps you can make to reduce calories to make your meal more nutritious.

As you use Lark, you will learn strategies to reduce calories like adding more vegetables to make your meal more filling, or baking instead of frying. You can try Lark’s suggestions to see which ones work for you. Over time, some of the strategies that work - say, packing up half of your restaurant meal to eat later - may become a habit. You’ll naturally be cutting back on calories to support weight loss.

Here is more information about reducing calories for weight loss.

Best Foods for Weight Loss

Each individual’s specific meal plan for weight loss is slightly different, but there are foods that are more likely to help you lose weight.

Here are some foods that are linked to weight loss.

• Non-starchy vegetables. Leafy greens can be a foundation for salads, raw vegetables can be good as sides and snacks, and cooked vegetables can be good as side dishes and in soups, casseroles, and other recipes
• Fruit: Fruit is high in fiber and antioxidants, and is a good choice for snacks and desserts
• Lean proteins. Filling, low-calorie options include skinless chicken, egg whites, low-fat cheese and cottage cheese, nonfat yogurt, fish, shrimp, and tofu
• Legumes: Beans, split peas, and lentils are good sources of fiber and protein. Use them in meatless meals, such as in burritos, soup, and egg dishes
• Whole grains: They’re high in carbohydrates and calories, so keep portions to 1-2 ounces of bread or cereal, or ½ cup of cooked brown rice, quinoa, pasta, or other whole grain
• Peanuts, seeds, and nuts: Peanuts, nuts, seeds, and nut butters have healthy fats, fiber, and protein. Keep serving sizes to 1-2 tablespoons of nut butter or ½-1 ounce of nuts
• Healthy fats: Avocados, olive oil, and soybean oil are healthy options. Keep portions to 2 teaspoons of oil or ¼ cup of pureed avocado
  

Too much of the following types of foods and beverages can lead to weight gain.

• Sugar-sweetened beverages. Soft drinks, sugar-sweetened coffee drinks, sweet tea, sports drinks, and energy drinks are high in calories and sugar
• Sugar-sweetened foods. Cakes, cookies, pies, jam, ice cream, and some flavored foods like flavored oatmeal and sugar-sweetened cereals‍
• Refined starches. White bread and rice, white pasta and crackers, and refined cereals are low in fiber and high in calories
• Fried foods. French fries, hash browns, fried chicken, fish sticks, onion rings, and fried cheese sticks have added calories from cooking oil and sometimes from breading
• Fatty foods. Fatty steaks, processed fatty meats like bacon, sausage, hot dogs, pepperoni, bologna, and butter, cream, and full-fat dairy products

Simple Swaps for Weight Loss

Here are some examples of easy swaps you can make to support health and weight loss.

• Choose a veggie burger or lean ground turkey patty instead of a beef patty
• Select oatmeal or whole-grain cereal instead of refined cereal
• Have egg whites with turkey sausage and spinach instead of fried eggs and bacon
• Make sandwiches with mustard instead of mayonnaise
• Add chicken, hard-boiled egg, or beans instead of fried chicken, Italian meats, or bacon
• Choose fish, tofu, or chicken instead of beef
• Have tea, coffee, or water instead of a sugar-sweetened beverage
• Snack on raw vegetables, fresh fruit, and air-popped popcorn instead of chips and cookies
  

There are more examples in the Calorie Deficit blog.

Space for Special Occasions and Treats

You can have treats while losing weight. Celebrations, social events, restaurant meals, and holidays are all okay when you’re using Lark. They are part of life!

Lark’s diet is about better choices. Here are some ways you can make better choices at any occasion.

• Have smaller portions: When you’re having a high-calorie treat, try having half the amount you used to have. Add plenty of fresh fruit or vegetables to your plate to fill up on fewer calories
• Choose lower-calorie options: At restaurants, parties, or other events, look for lower-calorie options like sandwiches with turkey or chicken instead of mixed cold cuts, raw vegetables instead of chips or fried appetizers, or water or iced tea instead of sugar-sweetened beverages

• Look for more nutritious options: Opt for vegetables, fruit, whole grains, lean proteins, and healthy fats instead of sugar-sweetened foods, fatty foods, and refined grains. They’ll keep you full for longer
• Have treats less frequently: Eat at places like restaurants, bakeries, and ice cream parlors less often instead of frequently to help limit high-calorie, low-nutrient foods

Love and Respect for Yourself and Your Food

Lark believes you should enjoy life and respect yourself. Healthy eating can be joyful for your mind and body. Here are some ways to enjoy food more and lose more weight.

• Eat more slowly as you notice each flavor, aroma, and texture
• Notice how hungry you are before you start eating, and how full you are when you stop
• Appreciate how you feel after eating healthy foods
• Enjoy new foods and recipes that fit into your goals
• Fit healthy eating into your daily routine, including when you’re eating with others
  

Food Learning Through Logging

Lark’s weight loss strategy includes small changes that turn into habits for long-term weight control. As you log food and use Lark, you can learn more about foods and how they can affect health and weight. The focus is on learning so that you can use the information to help you reach your goals in ways that fit into your life and are sustainable.

Start making small changes to your nutrition today to lose weight and feel your best. Remember, your Lark coach is here to help every step of the way!

Not a member? See if you qualify today!

‍