Weight gain usually results from consuming a diet that is high in calories and low in activity. If you want to drop pounds, it's important to select a program that incorporates at least two hours and 30 minutes of activity weekly, according to the Centers for Disease Control and Prevention. Selecting a diet program that's right for your situation is also important. The diet plan you select will vary, based on your budget and foods that you enjoy eating.
Low-Fat Diet Plan
If you enjoy eating a variety of healthy foods, the low-fat diet plan is a good option. With this diet plan, you reduce fat intake to 20 percent or less of your daily calorie consumption. For example, if total daily calorie consumption is 1,800 calories, daily fat is 20 percent of 1,800 calories, which is 36 grams of fat. With a low-fat diet plan, it's important to watch portion control. Eating too much of low-fat and fat-free foods can add extra calories to your diet, as these products often contain more of other undesirable nutrients like sugar and refined carbs.
Low-Carb Diet
If you enjoy eating protein and vegetables, consider the low-carb diet. With this diet, you restrict carbohydrate intake to as little as 10 percent of standard recommended values, according to MayoClinic.com. You also increase protein consumption. By reducing carbohydrate consumption, the body keeps insulin levels in balance, which promotes weight loss. With this diet approach, it's important to select lean sources of protein, such as freshwater fish and skinless chicken.
Glycemic Index Diet
A low glycemic index diet restricts certain types of carbohydrates based on the food's affect on your blood sugar. Foods that are ranked high on the glycemic index include processed foods, such as white bread, white rice and pasta. Intake of these foods is limited. Foods that are low on the glycemic index include high fiber foods, such as fruits, vegetables, legumes and whole grains. The majority of the time, you select foods that are low on the glycemic index for weight loss.
Meal Provider Diets
If you're busy and don't have a lot of time for meal planning, a meal provider diet is an option. With this diet, the meal provider supplies most non-perishable food items. You purchase items that are perishable, such as fruits and vegetables. Since the provider supplies the food, the cost for these diet plans is expensive. You also need to pay attention to how the meal provider prepares foods. This way, if you decide to prepare foods at home, in the future, you can replicate the approach.
References
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- Centers for Disease Control and Prevention: How Much Exercise do I Need?
- MayoClinic.com: Weight Loss: Choosing a Diet that's Right for You
- MayoClinic.com: Glycemic Index Diet: A helpful Tool for Diabetes?
- Science Daily: Low Glycemic Index Diet Best for Weight Loss and Cardiovascular Health
- American Dietetic Association: Back to Basics for Healthy Weight Loss
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