Choosing the right diet plan may seem daunting, given the volume of information available. It seems everywhere you turn, there is new advice regarding whether to lower dietary fat, carbohydrates, or both. An argument can be made that you can lose weight from essentially any diet plan. While this may be true, it will not ensure long-term success, and fad diets may leave you nutrient deficient, discouraged, and ripe for additional weight gain. Fortunately, it is not as confusing as it appears. Select a nutritionally balanced plan that emphasizes eating less and encourages you to solicit support along the way. Carefully evaluate diet plans to find one that can benefit you for a lifetime.
Step 1
Research several plans prior to choosing one. Select a plan that incorporates foods from the major food groups: grains, fruits, vegetables, low-fat dairy, lean meats and beans. A balanced plan will not eliminate major food groups that supply essential nutrients required for long-term health. Preferred plans will address dietary preferences, such as vegetarianism, and advise on how to include that into your program.
Step 2
Evaluate the qualifications and experience of the person who developed the diet plan. Choose plans based on solid scientific research by credible institutions.
Step 3
Choose a plan that includes foods you enjoy and can realistically picture yourself eating over a lifetime, not just for a short time. Lifestyle changes ensure the greatest success with long-term weight loss and maintenance.
Step 4
Consider any past diet plans you were on in order to learn from them. What were the positive and negative features? Were you able to follow the diet plan for a specific period of time? What caused you to abandon the plan? Write down your findings and possible suggestions for future success.
Step 5
Evaluate your lifestyle and budget to determine which plan logically fits best in your life. If you are a full-time working mom, you may benefit from a plan that offers convenience, such as meal-delivery services. Keep in mind, meal-delivery services can range between $500 to more than $1,000 per month, depending on how many days per week you order. Weight Watchers Online is an option if you are seeking a plan that can be done from home and costs approximately $50 for three months when you pay in advance. You can also purchase a monthly pass, allowing you to attend the meetings for about $40 per month, depending on where live, which includes the online tools.
Step 6
Determine if your diet plan encourages healthy, realistic weight loss goals. Aim for 1 to 2 pounds of weight loss per week as a general guideline, according to MayoClinic.com. After you reach your goals, be sure your plan incorporates a weight maintenance component to increase your chances of long-term success.
Step 7
Select a plan that encourages support. Support can be in the form of online forums or in-person group meetings.
Tips and Warnings
- Seek help from a registered dietitian, especially if you have a medical condition that warrants a special diet. The right diet plan should also include an exercise component. When choosing a plan, try to take into consideration the food preferences of your entire family to eliminate preparing multiples dishes at mealtimes. Select a plan that allows you to include all foods, while teaching you proper portion sizes and how to read food labels correctly. Include foods you can easily find in your local grocery store to increase adherence to your plan.
- Consult with your physician before beginning any new diet plan. Avoid diet plans that sound too good to be true. Be cautious of plans that promise unrealistic outcomes over an obviously short period of time.
References
- FamilyDoctor.org: Choosing the Right Diet to Lose Weight
- MayoClinic.com: Weight loss: Choosing a diet that's right for you
- Harvard School of Public Health: The Nutrition Source: The Best Diet is the One You'll Follow
- MayoClinic.com Diet Plans
- American Dietetic Association: Staying Away from Fad Diets
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