While following fad diets may help you lose weight quickly in the beginning, they are difficult to sustain and can lead to serious complications. According to the Weight-Control Information Network, a nutritionally deficient diet can cause gallstones and heart problems, in addition to other medical conditions. A balanced diet designed to lose weight includes all the major foods groups and aims at helping you lose one-half to two pounds per week.
Misconceptions
A calorie is a calorie. It doesn't matter so much where it comes from or what time of day you consume it as much as it does how many calories you take in during a day. According to the Mayo Clinic, reducing overall caloric consumption remains the most effective means to lose weight and keep it off. A gram of fat equals about nine calories, while protein and carbohydrate grams contain about four calories each. All excess calories you take in and don't burn off turn to fat.
Features
A well-balanced diet to lose weight consists of food from the major food groups, including grains, dairy, protein, fruit, vegetables and limited amounts of fat. According to the U.S. Department of Agriculture, changes should be made primarily in portion sizes rather than eliminating foods vital to healthy nutrition. A nutritious weight loss plan relies on a variety of fruit and vegetables in a wide assortment of colors, with lean sources of protein and whole grains.
Effects
The successful effects of a weight loss program depend on finding unhealthy foods that you can eliminate or reduce. According to the U.S. Department of Agriculture, most dieters can reduce the amount of salt they use, which will help reduce excess water weight. Trans fats found in margarine and prepared baked goods can be completely eliminated, saving a significant amount of calories and reducing cholesterol. A vegetarian diet can provide a healthy substitution for a diet high in meat that contains excessive fat and cholesterol.
Considerations
Controlling appetite and avoiding hunger pangs that lead to binges is an important aspect of a successful diet plan. According to the U.S. Department of Agriculture, you should consider loading up on nutritiously balanced menus that are nutrient-dense. Nutrient-dense foods are those that provide more food for the same amount of calories. Foods with the fewest amounts of fats and added sugars tend to be denser. An example is skim milk, which has the same amount of vitamins and nutrition as whole milk, but no fat and nearly half the calories.
Warning
A diet that restricts carbs can lead to an abundance of ketones in the bloodstream. According to the Weight-Control Information Network, you can develop ketosis, which is characterized by high levels of uric acid that lead to kidney stones or gout, a painful joint disorder. High protein diets usually provide high levels of fat as well, which can lead to heart disease, high cholesterol, fatigue and constipation.
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