The Mayo Clinic's guide to choosing a diet that works for you indicates that the most successful diets are those that you can follow long-term and transform into healthier eating habits. Many low-fat, low-carbohydrate diets prove too restrictive to follow for a long period, but factors such as flexibility, nutrient-dense foods, promoting weight loss at a slow but steady pace, and featuring meals centered around easily available foods increase the success of the diet.
Features
Many popular low-carbohydrate diets, like the Atkins, recommend replacing refined flour, processed grains and starchy vegetables and fruits with protein. The Mayo Clinic says that the induction phase of the Atkins diet features foods such as poultry, fish, eggs, olive oil, salad greens and broccoli.
Warning
The University of Maryland Medical School's overview of low-carbohydrate diets warns that some low-carb meals have high fat content, which may make them an unhealthy food source. For example, if a restaurant takes a potentially lean protein source, like chicken, but then fries it, slathers it in barbecue sauce or serves it with a cream- or cheese-based topping, the saturated or trans fat content makes it a high-calorie food source.
Types
Stick with menus that feature healthful preparations of lean proteins and also include some nutritious whole grain carbohydrates. Consider filling but lower-calorie meals like a green salad with poached salmon or enjoy chicken with roasted vegetables and snacks like boiled eggs, nuts or seeds.
Expert Insight
The Harvard School of Public Health reviewed several popular diets, including those low in carbohydrates, low in fat and high in protein, and found that a Mediterranean-style diet suited most people's lifestyles and supported their weight loss and weight maintenance goals. This diet centers around low fat, low carb foods such as fresh fruits and vegetables, complemented by lean or plant-based protein sources such as legumes and seafood. The Mediterranean food plan does include carbohydrates, but they should be whole grain, and recommends replacing saturated and trans fats with small amounts of healthy fats, such as those in olive oil and nuts.
Considerations
A nutritious, diverse food plan forms part of the equation in a healthful weight loss plan. Most diets recommend that you incorporate exercise to boost your calorie-burning power and help you attain your weight loss goals. Combine cardiovascular activity with stretching and strengthening exercises.
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