A good diet to result in weight loss is one that provides you with enough energy to exercise and perform your daily duties while reducing the number of calories you consume, according to the American Academy of Family Physicians. Effective weight loss that is sustainable should be the goal of any good diet.
Safe Weight Loss Rate
The effects of a good diet should result in a weight loss of no more than 2 lbs. per week, advises the American Academy of Family Physicians. When you lose more than that, you can develop health complications and erode muscle development. Most weight loss in excess of the 2 lbs. a week primarily is water weight that tends to reappear when normal eating resumes.
Meal Timing
Breakfast is an important element of a good diet because your body has not received nourishment during the seven or eight hours you've been asleep. Ideally, a good diet should include at least three meals a day and one or two snacks taken at approximately the same time every day. Skipping meals leads to increased hunger later in the day, which can lead to overeating and grabbing high-calorie fast food. As the body is depleted of energy, it moves into starvation mode and begins to store fat for further use when you skip meals. If you wait too long between eating, blood sugar stores become depleted, leading to headaches, mood swings and loss of energy.
Considerations
According to MayoClinic.com a good diet is one that incorporates lifestyle changes that you can sustain to lose the weight and keep it off. Fad diets and quick weight-loss schemes may work in the short run, but typically cannot be sustained for any length of time. Fad diets that restrict food groups are unhealthy and can lead to serious medical complications ranging from anemia to clogged arteries and high cholesterol. Lifestyle changes must include changes in eating habits and the way you think about food.
Warning
Before starting on a diet, consult your physician to find out if you need to lose weight, how much you can realistically expect to lose and what kinds of restrictions may influence other medical conditions you have or interact with any medications you're taking. According to the Weight-control Information Network, a doctor can provide referrals to weight-loss specialists, monitor your progress and provide information about the best diet for your condition.
Benefits
A good diet will leave you full and satisfied without lingering hunger pang and cravings. According to the Centers for Disease Control and Prevention, replacing high-calorie foods with nutritious, low-calorie options can help stave off hunger while maintaining your energy levels. Foods that are healthy and filling include fresh vegetables that are high in dietary fiber, such as broccoli, spinach, watermelon and apples. Fat-free dairy products, lean cuts of meat, whole grains and an assortment of beans will also keep you full while you lose weight.
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