The Mayo Clinic reports that the most popular weight-loss methods include a fat-free diet, low-carb diet, glycemic-index diet, meal replacement, structured diets and group plans. With each of these diets, it is possible to drop pounds. When choosing a diet, it's important to consider which plan you're most likely to stick to and which one won't leave you feeling hungry and unsatisfied.
Low-Fat Diet
Low-fat diets are proven methods for losing weight, according to the Mayo Clinic. One key component of a low-fat diet includes limiting amounts of fat, especially foods high in saturated fat and cholesterol. To effectively lose weight on a low-fat diet, it's recommended to keep your fat calories to only 30 percent of your total calorie intake. It is estimated, reports Anne Collins, the popular nutritionist, that the average American eats an equivalent of one stick of butter daily. Butter is 80 percent fat.
To get started on a low-fat diet, go to the American Cancer Society (ACS) Calorie Counter (see "Resources") to calculate the number of calories you should eat each day. Then keep a food journal to record the number of calories you consume. The USDA Nutrient Database has nutrition information on thousands of fresh and packaged foods, including calories and fat information. To lose 1 lb. a week, reports the ACS, eat 500 fewer calories each day.
Low-Carb Diet
Low-carb diets, such as Atkins, Zone Diet and Protein Power, emphasize limiting dietary carbohydrates such as bread, grains, rice and fruits and vegetables high in starch. Carbohydrates cause the body to produce insulin, which the body then uses for energy. Limiting carbs forces the body to look for other sources of fuel---namely, fat.
The Annals of Internal Medicine published a study in 2004 that compared 120 overweight low-carb dieters and low-fat dieters. The low-carb participants consumed no more than 20 grams of carbohydrates each day. The second group ate a low-fat, low-cholesterol, reduced-calorie diet. At 24 weeks, the low-carb dieters lost more weight compared with the low-fat group. Further, a higher percentage of volunteers from the low-carb diet completed the study. The researchers determined that a low-carb diet has better participant retention and more significant weight loss results by 24 weeks.
Mediterranean Diet
The Mayo Clinic reports that a food plan based on the diet of people living in countries bordering on the Mediterranean Sea may help reduce the risk of heart disease. People who follow this kind of diet are likely to drop pounds by foregoing unhealthy fats, fried foods and lots of carbohydrates. The diet popularized in this region has been interpreted in many books. The key characteristics are consuming a lot of fruits and vegetables and eating healthy fats such as olive and canola oil; using herbs and spices rather than salt; eating little red meat and small portions of nuts. People are also encouraged to eat fish or shellfish at least twice a week.
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