Despite all the diet and weight loss programs available, only about one of every six Americans who has struggled with being overweight or obese loses weight and keeps it off, according to researchers from Penn State College of Medicine. You could fall into this category if your weight-loss plan has centered on fad diets, which often fail and can harm your health. Instead, opt for eating a well-balanced diet --- one that includes carbohydrates, fats and protein --- and regular exercise.
Caloric Intake for Weight Loss
The fewest number of calories women should eat on a diet is 1,200 a day, according to MedlinePlus, a website of the National Institutes of Health. For men, 1,500 calories is the lowest daily limit. Dipping below these limits should be done only with guidance from your doctor, as is the case with medically supervised low-calorie diets of 500 to 800 calories per day. Once you've set your daily caloric level, use the following recommended intake percentages for each food fat, carbohydrates and protein to determine how much you need.
Fats
The U.S. Department of Agriculture recommends eating 20 to 35 percent of your daily calories from fats. This intake should come primarily from healthy fats such as plant-based oils, fish and nuts. Limit the amount of saturated and trans fats you get from sources such as meat and dairy products. Choose lean meat such as skinless poultry, or lean cuts of beef or pork. Consuming low-fat milk and low-fat dairy products can also help you reach your weight-loss goal.
Carbohydrates
Carbohydrates have gotten a lot of flack in the wake of the "low-carb" movement. However, your body needs these foods for vital functions, especially for energy. In its Dietary Guidelines for Americans 2005, the USDA recommends consuming 45 to 65 percent of your daily calories from these fueling foods. To promote weight loss, choose only whole grain carbohydrates. These types of carbs are rich in fiber, which helps you feel full for longer periods to suppress hunger and cravings, stabilizes blood sugar levels and reduces cholesterol --- all of which promotes weight loss.
Protein
Between 10 to 35 percent of your daily calories should come from lean protein. This nutrient is a part of every cell in your body and vital to preserving lean muscle mass when you're dieting. According to Bruce Krahn, author of "The Fat-Fighter Diet," muscle tissue is vital for optimizing metabolism and improving body composition. According to the USDA, most Americans are already getting their recommended supply of protein, so there's no need to consume more. Healthy protein sources to boost weight loss include, legumes, beans, fish, lean poultry and meat, soy and low-fat dairy.
Balancing Calorie Intake
When assessing the amount of calories you should eat on your diet, take into consideration your physical activity, advises MedlinePlus. Also, even though your goal is to lose weight, take into consideration your overall health. As MedlinePlus points out, caloric intake is also affected by any medical condition you may have. Go for a check-up before starting a diet and discuss your nutritional options with your doctor.
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