More than 70 percent of Americans say they are concerned about their weight and 77 percent of that number say they are actively exercising and dieting to try to lose or at least maintain their weight, according to a 2010 survey by the International Food Information Council Foundation. This quest for an effective diet might involve investigating one of several fat-reduction diet plans available. Choosing the right one involves planning and research, as well as consulting with your doctor.
South Beach
One of the most popular fat-reduction diets, the South Beach Diet was created in 2003 by cardiologist Arthur Agatston. Named for a ritzy section of Miami, the South Beach Diet enlists a meal plan that is low in carbohydrates and higher in protein and healthy fats than most eating plans. The South Beach Diet recommends eating more than 28 percent of your calories in the form of carbs, as opposed to the majority of low-carb diets that limit you to no more than 20 percent. The South Beach Diet is divided into three phases: Phase 1, in which you eliminate almost all cabs from your diet and focus on eating meat, seafood, vegetables, eggs, cheese, nuts and healthy fats and oils, as well as eliminate breads, pasts, rice and potatoes; Phase 2, in which you begin adding back some of the banned carbs and can raise the level of carbs ingested to about 27 percent of your daily caloric intake; and Phase 3, in which you maintain your carb intake to approximately 28 percent of your daily calorie total. If you gain weight on this phase you should start over with Phase 1.
Vegetarian
On average, people who adhere to a vegetarian diet tend to have a lower body weight than their nonvegetarian counterparts, largely due to the fact that a diet of fruits and vegetables tends to have fewer calories than most other diets. But a vegetarian diet does not mean that weight loss is guaranteed. Vegetarians can also make poor food choices that include high-fat, high-calorie vegetarian foods or food with little nutritional value. For instance substituting full-fat cheese or peanut butter for meat portions will add a large amount of fat and calories to your diet. The key to fat reduction on a vegetarian diet is eating low-fat protein foods such as dried beans, low-fat cheese and reduced-fat peanut butter. Steaming, boiling, grilling or roasting foods on a vegetarian diet is preferable to frying.
Atkins
Created in 1972, the Atkins Diet is a popular low-carb fat reduction diet. It has been the subject of many books and is credited with beginning the low-carb diet phenomenon. The Atkins Diet cuts carbs while placing an emphasis on protein and fats. Instead of eating the 225 to 325 g of carbs per day as recommended by the Institute of Medicine, the Atkins Diet cuts your carb consumption to between 20 and 100 g a day. This is designed to help you reduce fat and keep it off. The Atkins Diet involves "controlled carbohydrate weight loss," which purports to burn off the body's fat reserves. Once an Atkins dieter reaches their goal weight, they can identify the total number of net carbs they can eat each day to maintain their weight.
References
- MayoClinic.com: Atkins Diet: What's Behind the Claims?
- MayoClinic.com: South Beach Diet
- MayoClinic.com: Vegetarian Diet: Will It Help Me Lose Weight?
- Food Insight: 2010 Food & Health Survey: Consumer Attitudes Toward Food Safety, Nutrition & Health
- MayoClinic.com: Weight Loss: Choosing a Diet That's Right for You
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