Before you begin a new diet plan, evaluate its safety. The idea of losing the most amount of weight in the least amount of time may lure you toward a new diet plan, but fast weight loss may not always benefit your long-term health. Keep guidelines in mind when selecting a diet plan that will work for you, and remember the importance of regular physical activity for optimal weight loss and sustained good health.
Variety of Food
A safe diet should be balanced, therefore not restricting a certain food group. There are specific nutrients obtained from each group and your health cannot be sustained by one group alone. Additionally, restrictive diets tend to be unbalanced---too few calories, lack of variety---and can lead to vitamin and mineral deficiencies. This guideline also applies to strictly liquid diets as those diets do not provide your body with a substantial amount of carbohydrates from which to get energy. Choose a plan that recommends eating a variety of foods across several food groups to promote sound health while you lose weight.
Reasonable Goals
According to Dr. Ellen Coleman, registered dietician and health writer for Chasefreedom diet reviews online, you should rethink a diet plan that makes unreasonable promises. Look for plans that emphasize slow and steady weight loss---a rate of less than or equal to 2 pounds lost per week. If you lose weight at a faster pace, you may sacrifice lean muscle that is necessary for muscle tone. Also, choose a new diet plan that highlights the importance of certain foods for your health instead of a plan that promises to cure an illness or disease with any one particular food.
Exercise in Conjunction with Diet
In order to lose weight, your body must burn more calories than consumed. Your new diet plan should include at least 30 minutes of physical activity daily to promote health and safe weight loss. Additionally, the suggested intensities of the exercises should start low at the beginning of the diet plan and gradually be adjusted with time. You may notice that you are able to lose weight with little to no exercise but this is unhealthy because your body will lack muscle tone to keep weight off. A lack of exercise can also negatively affect cardiovascular endurance and blood circulation.
Credible Research
Products such as pills or protein shakes should come with a medical disclaimer and scientific research that can be easily understood and made available to you. Principles followed in the diet plan such as dietary exchange lists or glycemic index references should be supported by a health care professional. Seek the opinion of your doctor if your potential new diet plan does not make references to scientific journals, current research or otherwise related health and nutrition resources.
References
- Chasefreedom Diet Reviews: Nutritional Quackery
- "Personal Nutrition"; Marie A. Boyle, Sara Long; 2010
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