More than 33 percent of Americans are obese, according to a 2010 study published in the "Journal of the American Medical Association." Obesity increases your risk of developing a chronic illness such as heart disease or diabetes, and even early death. Following a diet that promotes major weight loss can significantly improve your health and lower your risk of chronic disease. Consult with your doctor before starting any weight loss program.
Very Low-Calorie Diet
If you need to lose major amounts of weight, you may want to consider a very low-calorie diet. A very low-calorie diet is a medically-supervised weight loss program that reduces your total caloric intake to about 800 calories a day. You should only follow a very low-calorie diet under the advisement of your doctor. The diet consists of specially designed liquid shakes that replace your food intake for several weeks. You can expect to lose 3 to 5 lbs. a week following a very low-calorie diet. But it is only recommended for people with a body mass index greater than 30 with a number of other health risks, according to the Weight-control Information Network.
Meal Replacement Diet
Meal replacement diets have also been shown to be an effective means of promoting major weight loss. A 2004 study published in "The Journal of Nutrition" compared the use of a meal replacement diet to a reduced-calorie diet on a group of overweight and obese subjects. The study showed the subjects following the meal replacement diet averaged almost a 20 lb. weight loss after six months following the program. On a meal replacement program, you replace two regular meals with a calorie-controlled shake or meal bar and eat one low-fat meal along with three healthy snacks consisting of fruits or vegetables.
Reduced-Calorie Diet
To lose weight, you need to eat fewer calories than your body needs. A reduced-calorie diet can also help you lose major amounts of weight. The participants following the calorie-controlled diet in "The Journal of Nutrition" study also averaged about a 20 lb. weight loss over the six month period. To make sure you meet your nutritional needs when following a reduced-calorie diet, it is important to include a variety of low-calorie healthy foods including fruits, vegetables, whole grains, lean sources of protein and low-fat dairy foods. The USDA's MyPyramid Plan can provide you with a personalized calorie-controlled meal plan that includes serving suggestions from each food group, along with tips on healthy food choices and healthy cooking techniques to help you lose weight.
References
- "The Journal of Nutrition"; Meal Replacements Are as Effective as Structured Weight-Loss Diets for Treating Obesity in Adults with Features of Metabolic Syndrome; M. Noakes; 2004
- "Journal of the American Medical Association"; Prevalence and Trends in Obesity Among US Adults, 1999-2008; K. Flegal; 2010
- Weight-Control Information Network: Very Low-Calorie Diets
- MayoClinic.com: Obesity: Treatments
- USDA: MyPyramid Plan
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