Weight loss occurs when you eat fewer calories than you expend. Effective diets preach the importance of "calories in versus calories out" before expanding on that program's particular strategy. Complement your diet with a vigorous exercise program to stimulate weight loss. Consult a physician before starting a diet or exercise program.
Slim-Fast
The Slim-Fast diets provides a nutritional balance of lean proteins, complex carbohydrates and a healthful fat profile. The program includes a personalized meal plan, an exercise program, expert support and motivational tools that track progress. The dieter eats one 500-calorie meal a day, and the remaining meals are light snacks, such as fruits, vegetables and the company's products.
Weight Watchers
Jean Nidetch founded Weight Watchers in 1963. The goal of Weight Watchers is to achieve a body mass index between 20 and 25. BMI is a measure of body fat based on height and weight that applies to adult men and women. The diet assigns points to certain foods. High-fiber and low-fat foods contain fewer points, allowing you to eat more of these healthful foods.
DASH
The Dietary Approaches to Stop Hypertension diet suggests you eat foods low in saturated fat such as fruits, vegetables, whole-grain foods, fish and low-fat dairy products. Cut out red meats and increase potassium intake to 3,500 mg per day by consuming leafy green vegetables, bananas, avocados and brown rice. Eat less red meat and sugary foods and restrict sodium intake to less than 3,000 mg per day.
Jenny Craig
The Jenny Craig diet relies on the company's nutritional products and fruits, vegetables, low-fat dairy, whole grains and heart-healthy fats. Jenny Craig provides personalized diet plans and one-on-one support. The program offers customized plans to vegetarians, breast-feeding moms and those on kosher diets.
Low Glycemic Index Diet
An article on the website Medical News Today notes that the glycemic index rates carbohydrates based on their effect on blood sugar levels. Foods such as french fries and white rice rank high on the glycemic index, spiking blood sugar levels when ingested. This spike can lead to hunger and possible weight gain. The Low Glycemic Index diet recommends eating foods, such as apples, sweet potatoes and lentils, that rate low on the glycemic index.
Nutrisystem
The Nutrisystem diet focuses mainly on the company's prepackaged foods. The program offers one-on-one counseling for dieters and high-fiber, heart-healthy carbohydrate meals that are low on the glycemic index and contain zero trans fats. The program offers you few eating decisions because the diet is composed of Nutrisystem products.
The Zone Diet
The Zone Diet advocates eating palm-size portions of protein at each meal and snack. Eat carbohydrates from foods such as fruits, vegetables, and lentils, ingesting two palm-size portions. Consume a smaller amount of carbohydrates from sources such as fruit juices, brown rice and pasta.
The Dean Ornish Program
The Dean Ornish Program emphasizes whole grains, fruits and vegetables. The diet was originally developed to reverse heart disease. The meal plan emphasizes moderate aerobic exercise, stress-reduction techniques and peer support.
The Pritikin Diet
Robert and Nathan Pritikin developed a low-fat diet based primarily on fruits, vegetables, whole grains and beans, along with nonfat dairy and soy products. According to an article on BodyBuilding.com, the diet allows no more than 3.5 oz. of lean beef, fowl or fish per day.
The Anabolic Diet
The Anabolic Diet was created by former world-class power lifter Dr. Mauro DiPasquale. The program advises restricting carbohydrate consumption during weekdays and eating high amounts of carbohydrates on weekends. During the week, consume a high-fat, high-protein and low-carb diet; on Saturdays and Sundays, eat a high-carb, moderate-fat and low-protein diet.
References
- University of Maryland Medical Center: Maintain Healthy Habits
- Bodybuilding.com: The Ultimate Dieting Guide
- Bodybuilding.com: Rating Diet Programs
- Medical News Today: Evidence Review: Low Glycemic Index Diets Better for Weight Loss
- Medical News Today: What Is Weight Watchers? What Are The Benefits of Weight Watchers?
- Medical News Today: Slim-Fast Optima Diet Plan Includes More Food Choices Than Ever Before
Member Comments