The foods that you eat provide the fuel that your body needs to function properly. Technically speaking, a diet is whatever you happen to eat, regardless of your goal. On the other hand, most people think of diets as a way to lose weight. Although there are many different types of diets, most of them use similar strategies to help with weight loss.
Calories
Diets that help with weight loss require you to consume fewer calories than you burn each day. In general, 1 lb. of body fat contains about 3,500 calories. You need a calorie deficit of 500 each day if you want to lose 1 lb. fat per week. Most weight loss diets call for you to eat between 1,200 and 1,400 calories per day, though you can eat less than 1,200 calories for a short period of time.
Portion Control
One key aspect of dieting is controlling how much food you eat. Keeping track of the number of servings of food you consume each day can help with weight loss. In most cases, the serving size is listed on the nutrition label on the food's packaging. If you are trying to lose weight, you must be careful not to consume multiple servings of foods inadvertently.
Nutrient-Rich Foods
Many diets emphasize foods that are rich in vitamins and minerals as well as low in calories. When you are trying to eat less, it is important that you get all the vitamins and minerals that you need. Fruits and vegetables are also nutrient rich, particularly if they have a dark color.
Fats
Many diets also emphasize reducing your fat intake. Part of this is because fat contains 9 calories per gram, which is more than twice the caloric intake of carbohydrates or proteins. Fat can also increase your risk of developing heart disease. The USDA recommends you keep your fat intake between 20 and 35 percent of your daily calories and to limit saturated fat to less than 10 percent of the calories you consume each day.
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