With so many diets available, it's difficult to know if a diet is effective and healthy. Selecting a fast-working diet that promotes both healthy diet changes and physical activity is important to long-term success. A diet that doesn't have extreme restrictions is also easier to follow.
How it Works
Fast-working diet plans should focus on reducing calorie consumption. The fastest MedlinePlus recommends losing weight is 1 to 2 lbs. per week. A pound of fat is equivalent to 3,500 calories. Accomplish a 1- to 2-lb. weight loss by burning an extra 3,500 to 7,000 calories weekly. When the body burns more calories than required, it burns fat, resulting in weight loss.
Foods to Eat
Select a plan that focuses on eating a variety of low-calorie and healthy foods. MayoClinic.com recommends eating a diet balanced with fruits, vegetables, whole-grain carbohydrates and low-fat protein and dairy. Consume healthy fats, such as peanuts and olive oil as well.
Serving sizes of each food group vary by weight, height and age. MayoClinic.com offers a healthy weight pyramid tool. Enter your information to get daily serving sizes and calorie recommendations based on your situation.
Exercise
Select a diet plan that includes physical activity. Exercise burns more calories, creating quicker weight loss. Choose activities that burn a large amount of calories per hour. Rollerblading burns 913 calories per hour for a 160-lb. person. Running at a speed of 8 mph burns 986 calories per hour. Tae kwon do burns 730 calories per hour, according to MayoClinic.com. Get at least two hours and 30 minutes of exercise weekly to boost your weight-loss results.
Fad Diets
Fad diets aren't the best method for losing weight. The American Heart Association recommends adopting healthy diet and lifestyle changes to lose weight quickly and permanently. A diet that focuses heavily on eating one food group or limits an entire food group are red flags for a fad diet.
Promised fat loss that exceeds 1 to 2 lbs. weekly is a sign you should proceed with caution. For example, the fat-burning soup diet promises a 10- to 17-lb. weight loss within several days. However, a diet that doesn't include a well-rounded food plan can leave you with nutritional deficiencies.
Warnings
Select a diet plan that doesn't cut calories too low. Women should consume 1,200 calories or more daily. Men should consume a minimum of 1,500 calories. Discuss calorie requirements with your doctor. She can assist in choosing a fast-working diet plan for your situation.
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