All diets must do one of two things — reduce calorie intake and/or increase calorie expenditure through exercise. Even though it confounds many of us, experts say weight loss really does come down to a simple formula of calories in versus calories out. Most popular diet plans work by dramatically decreasing calorie intake, and some increase weight loss even further by prescribing a set amount of daily physical activity.
Most current diets have considerable overlap with each other; they just focus on different things to get you to eat the right foods. On Weight Watchers, you can eat what you want, but if you wish to stay within your daily points allowance, you’ll quickly learn that fruits, vegetables and whole grains contain the fewest points. These low glycemic-index foods are also the ones that have the highest fiber content and give you a feeling of fullness for a longer period of time. So, in effect, a balanced Weight Watchers regime becomes the Low Glycemic-Index Diet or Volumetrics. Focus on fish and olive oil as your protein sources, along with salad and complex carbs, and you’ve got a version of The Mediterranean Diet. Cut out the meat and reduce the fat and you have the Dean Ornish Eat More, Weigh Less plan. Reduce the carbs and you’re on the Atkins Diet. All of these diets reduce different types of foods, but it’s the calorie reduction that actually leads to weight loss.
This knowledge should make the choosing a diet somewhat easier. Since all diets work in to restrict your caloric intake, all you need to do is choose a diet that includes foods that will leave you satisfied. If you love carbs, you might not be able to stick to a low-carb diet, but may have better luck with a plan that lets you eat your favorite carbs in moderation. If you can’t say no to cheese or other dairy products, a strict vegan diet may not be your best choice.
Overall, here’s what the experts say to look for in a weight-loss program:
- Use the type of weight-loss program you’re most comfortable with. Some folks prefer group support, while others would rather have individual attention. Many programs offer a choice of formats, including group, home, work or Internet-based options.
- The diet should be based on real foods. A diet that uses proprietary manufactured foods such as shakes, bars or packaged mini-meals is okay in the short term, but it will probably not help you establish healthy long-term eating habits. Such foods are convenient and they can be effective weight-loss tools, but ultimately you will need to learn to cook healthful meals for yourself. Plans like Slim-Fast have high dropout rates.
- Avoid diet pills. Research shows that diet pills don’t work. Diet pills, which do not need FDA approval, can interact with other drugs you may be taking, posing a real hazard. Some merely act as a diuretic, which can make you prone to dehydration.
- Fad diets aren’t healthy. Watch out for diets in which you subsist on just one type of food, like cabbages and grapefruits, or that encourage you to steer clear of all carbohydrates or all fats. A balanced diet with protein and complex carbohydrates, plenty of fruits and vegetables, a decent amount of fiber and not too much fat is what most people need in a good long-term eating plan.
- Make sure the program is flexible. Is your plan adaptable for vacations, quick commuter meals or socializing? Can it accommodate meals you can serve to your family, or do you have to prepare two complete meals: one for yourself and one for everyone else?
- A healthy lifestyle should be encouraged. Good programs recognize that exercise is essential to weight loss. Some also include help with other elements of a healthy lifestyle, such as stress management, recognizing psychological or situational triggers for overeating, or developing an appropriate body image.
- Continuing support is important. The best programs continue to offer encouragement even after you reach your goal weight.
- Understand the pricing structure. Is there a large up-front fee, or is the program pay-as-you-go? Are there required purchases of food or supplements that add to the price?
- Many houses of worship sponsor weight-loss groups of various types. Over-eaters Anonymous, a non-profit 12-step program with meetings in many locations, also offers a non-denominational, spiritually-based support group. However, this organization makes no specific recommendations about diet or exercise, and it is designed for people for whom eating is a behavioral disorder.
Before undertaking any weight-loss program, you should consult with your health-care provider.
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