There's certainly no shortage of weight-loss diet plans available for consumers looking to lose a few pounds. A healthy diet plan can help you lose weight by focusing on good nutrition and portion control. Losing weight too fast, however, can be unhealthy, according to the Centers for Disease Control and Prevention. The CDC recommends a maximum rate of 1 to 2 lbs. of weight loss per week.
The Facts
As your weight increases, so does your risk of heart disease, arthritis, diabetes, gynecologic disorders, lung problems and other cardiovascular problems, according to the U.S. Department of Health and Human Services, or HHS. Weight-loss diets can help you lose weight by focusing on eating nutritious meals that are properly portioned out based upon your calorie needs. Avoiding fad diets and other gimmicks is critical when trying to achieve long-term weight loss, according to HHS.
Types
There are many different types of weight-loss diets, including low-calorie plans, low-carb diets, low-fat diets, raw-food diets, low-glycemic index programs, vegetarian diets and other choices. Sorting through the different choices can be overwhelming to say the least. MayoClinic.com recommends analyzing each weight-loss program to see if it's right for you. This would include finding out whether the diet plan requires any expensive and potentially unsafe diet pills, making sure the program was created by an expert in the health field, checking all of the risks associated with the specific plan and evaluating the benefits.
Fad vs. Healthy Diet
MayoClinic.com defines a fad diet as one that promises a large amount of weight loss in a short period of time. Often times these diet programs require that you buy expensive weight loss pills, patches or fitness equipment. MayoClinic.com states that these programs may offer short-term results, but many people gain the weight back in time. Healthy diets, on the other hand, include nutritious meal plans, do not eliminate essential nutrients from your diet---fats, carbs and fruits---and they include the right amount of calories for your needs. Your body needs carbohydrates, protein and healthy fats in order to function at optimal levels.
Calculating BMI
In order to gauge how much weight you should lose, determine your body mass index, or BMI. Your BMI is basically a measure of how much body fat you have. According to HHS, you can calculate your BMI by first multiplying your body weight by 703. Next, divide that number by your height in inches. Finally, divide this number by your height in inches once again. The resulting figure is your BMI. A healthy BMI falls between 18.5 and 24.9---above and below this range is considered unhealthy.
Comparison
Three of the healthiest diets based on scientific research and studies include the MyPyramid Plan, DASH Diet and Mayo Clinic Diet. The MyPyramid Plan focuses on well-balanced, nutritious meals and is based on the Dietary Guidelines for Americans report. The DASH Diet was created by the American Heart Association and recommended by the U.S. Department of Agriculture to help people lower their blood pressure and lose weight. The Mayo Clinic Diet also focuses on nutritious foods like fruits, vegetables, whole grains, low-fat dairy and lean protein sources---this plan allows you to eat an unlimited amount of fruits and vegetables.
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