For a weight loss program to be classed as "easy-to-follow," it should meet a certain criteria. The permitted foods should be widely available at a reasonable cost. The plan should not require extensive food preparation, or the use of unusual utensils. According to the Harvard School of Public Health, you should take into account if the foods appeal to your tastebuds. If you routinely prepare food for others, it is also useful if you can give the same foods to your family.
Mediterranean Diet
The Mediterranean diet involves eating foods that are typically eaten in that region. The diet is based on eating plenty of fresh fruits, vegetables and salads. Protein is derived from legumes, nuts and seafood, while dairy foods and red meat are consumed in moderation. The use of olive oil is also encouraged; it is used abundantly in Mediterranean countries and is a rich-source of monounsaturated fats, which can help reduce LDL cholesterol. The diet is not difficult to follow, as it does not involve calorie counting; neither does it restrict any food entirely. Success is achieved by replacing unhealthy sources of fats, protein and carbs with more healthy choices. According to MayoClinic.com, many people who convert to the Mediterranean way of eating say they will never revert to eating in any other way.
American Heart Association Low-Fat Diet
Although the primary aim of the American Heart Association Low-Fat Diet is to reduce the risk of heart disease, the diet is also designed to reduce obesity which is a primary factor in cardiovascular disorders. The diet recommends eating plenty of fruits, vegetables and whole grains, while limiting saturated fats. In addition, less than 1 percent of total calories should come from trans fats. The AHA diet does involve some calorie counting, as you are advised to balance the calories you eat with the calories you burn. Provided you stick to the allowed foods, however, it is unlikely you will exceed the permitted calories. The diet is not hard to follow, as no foods are completely forbidden, although those containing unhealthy types of fats should be eaten in extreme moderation.
Flat Belly Diet
The Flat Belly Diet requires eating four low-calorie meals per day. Women are advised not to exceed 400 calories per meal, men may eat up to 500 calories. Each meal should contain a monounsaturated fatty acid, or MUFA, source. Recommended MUFAs are avocados, olives, nuts and dark chocolate. The Flat Belly Diet authors claim that eating MUFA-rich foods will reduce belly fat and induce a feeling of fullness. A 2007 Spanish study conducted by Juan A. Paniagua and published in the "Diabetes Care Journal" supports this theory, as subjects who ate a MUFA-rich diet lost more belly fat than those who ate diets high in carbs or other fats. Although calories are limited, the diet creators maintain the diet is easy-to-follow, as the MUFA-rich foods create a sense of fullness. The diet is designed to be followed for just 32 days at a time.
Volumetrics
The Volumetrics weight loss plan was formulated by nutritionist Barbara Rolls, Ph. D. The method is based on the fact that people like eating and would rather be instructed to eat more than less. The basic rules are to eat plenty of fiber-rich, low-energy-dense foods such as salads, fruits and vegetable broths. These foods can be eaten in high volume, promoting a feeling of satiety, but they will not cause weight gain due to their low-calorie content. The diet is easy-to-follow as all foods are permitted, but high-energy-dense foods should be eaten in moderation.
References
- Harvard School of Public Health: Best Weight Loss Diet
- MedlinePlus: Tips for Losing Weight
- Diabetes Care: Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution
- MayoClinic.com: Mediterranean diet: Choose This Heart-Healthy Diet Option
- American Heart Association: Diet and Lifestyle Recommendations
- "Flat Belly Diet"; Liz Vaccariello; 2008
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