Quick-fix diets and fads don't work because they leave you feeling deprived, cannot be sustained for any length of time and can be expensive. According to the nonprofit resource Helpguide.org, expecting extreme weight loss from gimmick diet plans can also leave you feeling discouraged when you don't lose as much weight as the marketing claims promised. Instead, look for foods that are part of a well-balanced diet to lose and keep extra weight off.
Features
You lose weight by burning more calories than you consume. According to Helpguide.org, one pound equals about 3,500 calories. Reducing the amount of calories you consume each week by 3,500 should relate to a weight loss of a pound a week, even if you don't exercise. Making small changes in your food choices can help you accomplish the calorie deficit. Switch to skim milk and save about 150 calories with every cup of milk you drink. Drink a cup of coffee with skim milk rather than ordering a latte and save close to 200 calories.
Effects
The effects of choosing healthy diet food will help you build a new eating style rather than feeling like you're always on a diet. For example, choosing an apple instead of a donut can become habit-forming while saving you about 160 calories. Fruit is loaded with natural sugar that can soothe your cravings and help you lose weight fast. For example, one cup of strawberries has only about 50 calories while one cup of chocolate ice cream has closer to 300 calories.
Basics
According to the Weight-Control Information Network, you don't have to give up your favorite foods to lose weight. The best diet foods can be your favorites if you eat them in moderation. Portion control is just as or more important than what you eat. Follow food labels and stick to the serving size to keep your calorie consumption within your daily budget.
Benefits
Diet foods that leave you hungry can be counterproductive to a weight loss plan. Instead, you should choose high-density foods that will fill you up and reduce your appetite. You can have an unlimited amount of fresh salads. Fill a large bowl with fresh vegetables and refrain using either creamy dressings or more than a tablespoon of oil. According to the website World's Healthiest Foods, high-density foods such as beans and whole grains can help you lose weight quickly because they are naturally low in fat. Their high fiber content also keeps your digestive system working well.
Warning
Beware of diet foods that proclaim they are fat-free or low fat. While fat does have more calories than protein or carbohydrates, so-called diet foods that are fat-free still contain significant amounts of calories from other nutrients. You should read labels carefully to check the calorie count and serving size no matter what the packaging or marketing ads say.
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