Eating Plans To Lose Weight Quickly

Though many eating and diet plans promote the exclusion of certain foods to lose weight, quick weight loss ultimately comes from creating a daily caloric deficit. However, eating certain foods while avoiding others will help you stay full and satisfied -- rather than hungry and moody -- throughout the day.

Calories

Determine how many calories your body needs per day to sustain your current weight before you know how many calories to cut to lose weight. When using an online resource to help you determine your caloric needs, consider age, height, weight, gender and activity level. Once you have your daily needs, decrease this number until you reach a 1,000 daily caloric deficit to promote 2 pounds of weight loss per week. If you have trouble reaching this deficit, add exercise, Medline Plus recommends.

Carbohydrates

Carbohydrates are your body's main source of energy and are responsible for proper central nervous system and brain function. Diets that cut carbohydrates entirely leave the dieter moody, fatigued and hungry. These low-carb or no carb diets increase your risk for heart disease and cancer, and are associated with the development of osteoporosis, gout, high blood pressure and kidney stones, Dr James Kenney, a nutrition research specialist, wrote on Moses Taylor Health Information. Do your body a favor and eat healthy, natural carbohydrates like fruits and vegetables that are high in vitamins, minerals, antioxidants and fiber. Carbohydrates should make up 40 percent of your day's worth of calories.

Healthy Fats

Contrary to popular belief, fat actually aids in healthy and sustained weight loss. Fat provides taste and satiety to meals; meaning your hunger will be satisfied off of less food and fewer calories. Get your fat from all natural sources such as nuts, seeds, avocados, flax oil and olive oil. Avoid processed, baked, packaged and fried foods which contain trans and saturated fats. These bad fats raise your bad cholesterol levels therefore increasing your risk for heart disease, according to the Harvard School of Public Health. Eat about 30 percent of your calories from fat.

Protein

A healthy amount of protein at every meal will further aid in helping you feel fuller longer since high protein foods like chicken, beef, fish and beans take longer to digest. An insufficient amount of protein in your diet will result in growth loss, muscle weakening and a weakened immune system, according to the Harvard School of Public Health. Get approximately 30 percent of your calories from protein.

Misconceptions

Extreme calorie diets will not give you sustained and long-term results. Although they may provide initial weight loss, these diets are not and cannot be used for long term health. You will lose muscle mass and fluid, but once you resume a normal diet the weight will return, according to Medline Plus.