Some fad diets promise weight loss of 20 to 30 lbs. in a month's time. This may be possible, but it's probably not safe or healthy. In most cases, such diets are difficult to follow over the long term. If and when you resume your old dietary habits after the month is done, you will quickly regain most or all of what you've lost. Losing weight safely involves dieting on the basis of sound, tried-and-true principles.
Recommendations
The Weight Loss Information Network suggests that a healthy pace of weight loss is up to 2 lbs. a week, or 8 lbs. per month. The Network advises against eliminating whole groups of food and recommends simply eating less calories per day or burning more calories per day through exercise than your body needs to maintain your current weight.
Low-Calorie Diets
In order to lose eight pounds per month, you would need to eliminate about 1,000 calories a day. This is almost impossible to do through restricting your caloric intake alone and requires that you burn calories through exercise as well. Safely losing eight pounds in 30 days would involve cutting back by about 500 calories a day to a low-calorie diet and burning an additional 500 calories per day through aerobics or other strenuous activity.
Low-Carb Diets
By restricting carbohydrates through a low-carb eating plan such as the Atkins Diet, you can also lose up to 2 lbs. a week, or up to eight pounds a month. There are some hazards to be aware of, however. If you eliminate fruit and vegetables from your diet in order to reduce your carbohydrate intake, you lose the advantage of fiber in your diet. If you substitute meats and dairy products for carbohydrate foods, you could increase your fat and cholesterol levels. A low-carb diet might also camouflage your true weight loss. It's common to lose a lot of water weight in the beginning. The number on your scale may go down more than eight pounds in 30 days, but not all of that will be fat loss.
Low-Fat and Vegan Diets
You might lose as many as 15 lbs. in a month on a vegan diet program, and somewhat less if do not eliminate meat, poultry, fish or dairy products entirely. Switching to low-fat and fat-free dairy products rather than whole milk products will still provide your body with necessary calcium, protein and Vitamin D.
Increasing Activity
All diet plans are safer and healthier if you incorporate the benefits of exercise and physical activity. The Weight Loss Information Network suggests combining five days of aerobic activity with two days of strength training. Strength training or working out with weights builds muscle and your body burns more calories to maintain muscle than it does to maintain fat. Aerobic exercise includes activities such as fast-paced walking, cycling, jogging or rowing. You should try for 30 minutes a day and increase your ordinary activity as well, using stairs whenever possible instead of an elevator or walking rather than driving if you're only traveling a short distance.
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