Any diet that reduces your caloric intake to less than what you need will produce, weight loss, regardless of its composition, according to the authors of a 2009 study published in "The New England Journal of Medicine." To lose weight and keep it off you need to find a real weight loss diet you can follow for the rest of your life that includes a variety of foods you enjoy eating.
Calories Count
Calories Count is a free interactive online diet plan that teaches you how to control your calorie intake to lose weight. The plan uses a diet assessment tool to estimate how many calories you need to eat each day to lose weight. The online food calculator and food diary will help you track your intake and stay within your calorie goal. Calories Count also offers calorie-controlled meal plans that include recipes and a shopping list for those of you who may have a hard time figuring out what to eat. The website also includes information on how to choose low calorie foods, modify recipes and be more active.
Weight Watchers
Weight Watchers helps people lose weight by teaching them how to make healthier food choices and control portions by using a food point system. On the Weight Watchers program, foods are assigned point values based on calorie, fat and fiber content. Foods low in calories and fat and high in fiber have lower points than foods high in calories and fat. While you can eat any food you like, to feel more satisfied you will be more likely to choose the healthier lower point foods. In addition to teaching you how to make healthy food choices, Weight Watchers also offers group support with weekly meetings and weigh-ins to help you stay focused and motivated.
The Mediterranean Diet
The Mediterranean diet is considered one of the healthiest diets. People who follow the Mediterranean diet have lower rates of heart disease, some cancers, Parkinson's disease and Alzheimer's disease, according to MayoClinic.com. It has also been shown to be an effective long-term weight loss diet, according to the Harvard School of Public Health. The plant-based diet encourages you to eat more high-fiber, nutrient-dense fruits, vegetables, whole-grains, nuts, seeds, legumes and olive oil and less red meat, butter and refined flours. Fiber in food takes your body longer to digest and helps to control hunger for weight management. The diet encourages you to choose more fish and poultry as your source of protein, instead of red meat. Low-fat and nonfat dairy foods are also encouraged, but in moderate amounts.
References
- Harvard School of Public Health: How to Get to Your Healthy Weight
- MayoClinic.com: Mediterranean Diet
- "New England Journal of Medicine"; Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates; F. Sacks; 2009
- Calories Count: Healthy Weight Loss Program, Dieting to Lose Weight
- Weight Watchers: How It Works
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