There are many different diet programs promoting fast weight loss. Although, weight loss can occur in fad diets, the weight is typically gained back soon after the diet ends. This occurs because weight lost in fasting and deprivation diets is usually water weight or muscle tissue; the diet is impossible to maintain for an extended period. Long-term weight-loss success occurs gradually over time by eating healthy whole foods.
Fat Loss Basics
Fat loss occurs when more calories are burned than consumed. To lose one pound of body fat, you must burn 3500 calories. A combination of exercise and diet is more effective at long-term weight loss success than diet alone, states the American Council on Exercise. Aim to lose 1 to 2 lbs. a week, for a total weight loss between 8 and 16 lbs. in two months. Reducing caloric intake by 250 to 500 calories per day and burning 250 to 500 calories a day through exercise will help you achieve this goal. Calories should come from whole, natural foods and not processed foods; exercise should include both aerobic and strength-training exercises.
Protein
Protein is essential for muscle repair and growth. Adults should obtain a minimum of 5 to 7 oz. daily. Additional protein may be necessary for active individuals, states the United States Department of Agriculture. Obtain protein from lean meats such as skinless poultry, lean beef, fish, eggs or egg whites, low-fat dairy or whey protein. Protein can also be obtained through plant sources such as beans, peas, nuts and seeds.
Carbohydrates
Carbohydrates consist of fruits, vegetables and whole-grains. The bulk of your diet should come from carbohydrate sources, especially green, nonstarch vegetables such as broccoli, spinach, green beans and asparagus. Vegetables are low in calorie, high in fiber and packed with essential vitamins and minerals. Fruits also contain fiber and essential nutrients, and two to three servings should be consumed daily. Whole-grains consist of oatmeal, brown rice and whole-grain bread or pasta. Adults should obtain 5 to 8 ounces of whole-grain carbohydrates daily. In additional to whole-grains, starchy vegetables such as potatoes can also be included in your diet as a carbohydrate source.
Fat
Fat is an essential nutrient that should not be eliminated from your diet. However, fats should be obtained from monounsaturated fats or polyunsaturated fats. These fats do not raise LDL, the bad cholesterol levels in the blood, and they are the major source of vitamin E in typical American diets, states the USDA. Healthy fat sources include olive oil, canola oil, avocados, nuts, seeds, natural peanut or almond butter and fatty fish such as salmon or tuna. Adults should consume between 5 to 7 tsp. of healthy fats daily.
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