Most people need to change their diets to lose weight, and dramatic adjustments are often required to quickly take off pounds. Before starting a weight loss diet, learn about potential risks by talking over the plan with a physician or nutritionist. According to the Centers for Disease Control and Prevention, people who lose weight quickly actually have a greater risk of gaining it back than those who drop pounds at a slow, steady rate.
Veganism
The Vegetarian Resource Society defines vegans as people who do not eat meat, fish, poultry or any animal products or byproducts, including eggs, honey and dairy items. Not everyone who follows a vegan diet makes healthy and balanced nutritional choices, but people who do can expect to lose some weight shortly after beginning the eating plan because they are likely to take in fewer calories and refrain from eating many unhealthy items. A well-rounded vegan diet includes vegetables, fruits, whole grains and lean proteins including nuts, soy, beans and legumes.
Food Pyramid
Becoming a vegan requires a series of drastic changes for most people, but following the U.S. Department of Agriculture's food pyramid eating plan is considerably simpler and allows for more options and flexibility. For most people, it will result in a slower rate of weight loss than some comparable plans, but it may be easier to stick with in the long term. The pyramid recommends limiting saturated fat, sugar and cholesterol intake and eating daily servings from five main groups: grains, fruits, vegetables, lean proteins and low-fat or non-fat dairy.
Whole Foods Diet
Texas Tech University's Health Sciences Center recommends a whole food diet for people who are obese, because the diet naturally encourages both short- and long-term weight loss and healthy choices. The eating plan limits or discourages processed foods and focuses on low-calorie, natural foods with outstanding nutritional profiles. Its staples include whole grains, fish, vegetables, fruits, eggs, nuts, lean meats, beans, legumes and low-fat or nonfat dairy products.
Calorie Restriction
Reducing calories in the daily diet works for weight loss and allows the dieter to control pacing of the process. Since one pound is equal to about 3,500 calories, cutting approximately 500 calories per day below your daily caloric burn should result in about one pound lost each week; cutting more calories will encourage quicker weight loss. The Calorie Restriction Society International recommends that dieters start by eliminating refined sugar and flour from their diets, eating plenty of fruits and vegetables and choosing healthy, nutritious lean proteins and fats.
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