Fad diets and starvation plans may help you to lose weight in the short term, but they can make you feel deprived, leave you without any energy and can lead to nutritional deficiencies. In addition, chances are the weight you do lose with these unhealthy plans will return soon after you go back to your regular meal plans. Healthy diet plans help you lose weight at a reasonable rate and adopt new strategies that can keep the weight off for a lifetime.
Features
A healthy diet plan involves eating a variety of foods of unprocessed, natural foods daily. This exposes you to a large array of nutrients and helps to combat diet boredom, which can lead to cravings. Eat approximately 45 to 65 percent carbohydrates, 10 to 35 percent proteins and 20 to 35 percent fat daily, recommends the Institute of Medicine.
Rate of Loss
A healthy diet plan triggers a weight loss rate of about one to two pounds per week, says the Centers for Disease Control. A steady rate of weight loss means you are more likely losing fat, rather than water and lean muscle. In addition, a slower rate of weight loss may be less satisfying in the short term, but you are more likely to keep it off. Strive for a diet plan that includes at least 1,200 calories per day for women and 1,500 for men, the minimums recommended by the National Institutes of Health on Medline Plus.
Food Choices
The best foods for a healthy diet plan are lean proteins, whole grains, fresh dark green and orange vegetables, fresh fruits, nuts and plant oils. The Harvard School of Public Health advises that poultry and fish are the best animal sources of protein and that enjoying a vegetarian protein like beans, lentils or soy often can promote health and weight loss. More than 18 oz. of red meat a week may increase your risk of developing colon cancer, and many cuts are high in artery-clogging saturated fat. Whole grains provide fiber, which keeps your digestive tract healthy and does not cause spikes in blood sugar, as do white flours, which may induce cravings for sugary foods.
Portion Sizes
A healthy diet plan involves proper portion sizes. Even healthy foods, when eaten in large quantities, will prevent weight loss. Go for just 3 oz. of meats or other protein at meals, ½ to 1 cup of whole grains and 1 cup of vegetables or fruits suggest Joanne Larsen, R.D. on Ask the Dietitian. Snack between meals to keep your hunger in check, but stick to just one ounce of nuts or a piece of fruit with a low-fat string cheese so that you do not overshoot your calorie goals. If you find yourself hungry while on your diet plan, reach for cut-up vegetables, as most have minimal calories per serving.
Sample Plan
Begin a day on your healthy diet plan with steel cut oats cooked with skim milk and berries. Sprinkle a ½ ounce of almonds on top to add healthy fat. For lunch, enjoy a whole grain wrap with grilled chicken, a slice of avocado, tomato and romaine lettuce. Add mustard for flavor. Enjoy bell pepper strips on the side with a dip made from plain, non-fat Greek yogurt, cottage cheese, fresh dill and lemon juice. At dinner, sprinkle salmon with salt, pepper and chili powder and broil. Serve with baked sweet potatoes and steamed green beans. Squeeze lemon over the fish and vegetables to add a burst of flavor. Snacks during the day might be a slice of whole grain bread with a tablespoon of natural peanut butter and several whole grain crackers with a few tablespoons of hummus.
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