When it's time to start getting healthy and maybe lose some weight, designing a 90-day plan to help you achieve your goal is a good start. The first 90 days of any diet can be difficult both physically and mentally, but it gets easier with time. The benefits of eating healthier include weight loss, reduced risk of obesity-related diseases and increased energy levels.
The Facts
A 90-day diet that is planned correctly can lead to a significant amount of weight loss and improve your overall health. According to the Department of Health and Human Services, or DHHS, a safe rate of weight loss is 1 to 2 lbs. per week, so over the course of 90 days, you can aim for as much as 26 lbs. of weight loss. Additionally, a healthy diet can almost immediately boost your energy, metabolism and mood.
Function
The function of a 90-day diet plan is most often to lose weight fast. This might be to fit into your swimsuit as summer nears or simply to get your diet on track. Though you can achieve significant weight loss and improved health within a 90-day period, it's not advisable in most cases to flip-flop your dietary habits every few months. This can lead to a yo-yo dieting effect where you lose weight and gain it back later. The best approach is to set a 90-day goal and then proceed to set longer-term goals.
Types
There are several 90-day diet plans you can find online. One of these was created by Dr. Mehmet Oz, from the "Dr. Oz" show, and Dr. Michael Roizen. This diet plan encompasses both diet and exercise. Dr. Oz suggests you take up yoga, walk every day, lift weights regularly and make healthier food choices. You can find a second 90-day diet plan at DietForum.com that was created by American sports doctors. It claims that you can lose 15 to 20 kg in 90 days and lower your blood pressure. This diet plan focuses on specific nutrients each day of the week. For instance, day one is protein day; day two focuses on starches; day three is carbohydrate day; day four focuses on fruits and the cycle repeats.
Portion Size
One of the quickest and easiest ways to jump-start your 90-day diet plan is by stressing portion size. This can help significantly lower your daily caloric intake to healthy levels. An effective tip for reducing your portion sizes is to eat your meals on smaller plates and never take seconds unless you're still hungry 30 minutes after your meal. Always choose small portions when dining out, and try to divide your daily caloric intake equally between your daily meals.
Calories
Your body needs calories for energy, but it's important to focus on nutritious calories. These types of calories come from vegetables, whole grains, fruits, low-fat dairy and lean protein sources. Sugary foods and drinks contain empty calories that can halt your 90-day diet progress in a hurry. Avoid sugary treats as much as possible, and instead grab a piece of fruit when you have a craving for something sweet. You can get a free personalized calorie recommendation at MyPyramid.gov.
Member Comments