Fail Proof Diet

About 66 percent of adults in the United States are overweight or obese, according to MedlinePlus. A variety of weight loss products and diet programs capitalize on the public's desire to drop unwanted pounds by promising instant results. However, many are ineffective and some are harmful. A fail-proof diet emphasizes healthy and sustainable lifestyle changes.

Nutrients

Eating well-balanced diet will help you fill up without eating too many calories. About 45 to 65 percent of your total calories should come from carbohydrates, according to MayoClinic.com. Cut back on carbohydrates such as sugar and white rice and focus on mostly low-calorie, high-fiber carbohydrates such as whole grains, fruits, vegetables and beans. About 10 to 35 percent of your calories should come from protein, most of which should come from plant sources such as beans, lean meats and soy. Although fat is highly caloric, you shouldn't ditch it entirely. Eat enough fat to make up 20 to 35 percent of your calories but emphasize healthier fat sources such as olive oil, avocados, nuts and seeds. Saturated fat, such as that found in animal products, should make up no more than 7 percent of daily calories; trans fat should be no more than 1 percent.

Calories

Be realistic when setting goals for your diet to minimize your risk of failure. Your best bet is to set a goal of about 1 to 2 lbs. per week. To do this you will need to burn off 500 to 1,000 more calories than you eat per day. An easy way to ditch excess calories is to cut down on your intake of sugary drinks. Cutting out two cans of regular soda per day will save you about 300 empty calories.

Meal Frequency

Eating frequently may reduce the amount of calories you eat. People that eat breakfast each morning are at lower risk of overeating later in the day, according to the Weight-control Information Network. Likewise, people that eat three meals and nutritious snacks each day are less likely to overeat at any one time. Squeeze some low-sugar, low-fat snacks such as rice cakes, sliced fresh vegetables and dried nut mixes into your day by packing them into small sandwich bags and putting them in your briefcase.

Tips

You may have trouble sticking to any diet if your mind and environment aren't equipped to handle healthy changes. You will be less likely to cave in to cravings if you don't store sugary and fatty treats in your home and if you eat a meal and write out a grocery list before you go grocery shopping, recommends the Weight-control Information Network. Stay motivated and accountable to yourself by keeping a food diary. In it, write down what you eat, develop goals such as "walk 20 minutes per day" and "lose 15 lbs. by February," and mention what techniques are and aren't working.

Considerations

If you want to find a weight-loss program for support, find one that emphasizes calorie reduction without forbidding certain food groups or certain foods. The program should also include tips on increasing your activity level and a plan to maintain your weight loss once you finally reach your goal.