There are many types of diets and methods you can try to lose weight. Some follow professional and medical recommendations, while others offer a quick fix without lasting results. Fad diets, nonprescription diet pills and hypnosis may cause you to lose a few pounds, but those pounds may quickly return when you begin eating normally again. The proper way to diet involves hard work, careful food planning and a commitment to a lifestyle change.
Identification
A proper diet is a healthy diet that helps you avoid the real risk of having to struggle with type 2 diabetes, heart disease and other serious conditions such as high blood pressure and stroke, according to the United States Department of Agriculture. Eating a proper diet to lose weight means you are consuming foods that your body needs to survive, while eating and drinking fewer calories than you burn throughout the day. A proper diet differs from a fad diet because a fad diet is a quick-fix technique that generally focuses on extreme eating and exercise behaviors.
Calorie Reduction
One kind of proper diet to lose weight is to reduce the number of calories you eat. Counting your calories involves commitment and time; however, a research study published in the August 2007 edition of the "British Journal of Nutrition" indicates that participants who learned a calorie-tracking system and portion control lost weight successfully. As 3,500 calories is roughly equivalent to 1 lb. of body weight, eating 3,500 to 7,000 fewer calories a week will enable you to lose about 1 to 2 lbs. of weight each week. Painless ways to reduce 500 calories a day include eliminating high-calorie sweets, drinks, chips, fried food and other unhealthy, calorie-dense foods. Replace them with water, vegetables and fruits, baked meats and whole-grain breads, and only use olive or canola oil for dressings and sautéing.
Nutrient Balance
Using the U.S. Department of Agriculture food pyramid as a way to eat the right types and amounts of different food groups can help you achieve a proper diet and lose weight, according to the Palo Alto Medical Foundation. When you use the pyramid as your diet guide, choose the foods from each group that have lower caloric levels. Vegetables and fruits, both inherently low-calorie, are easy to keep low in calories by eating each lightly cooked or raw. Dairy products and meats can be high in calories, so choose leaner beef and pork cuts, low-fat dairy, turkey or chicken with the skin removed or substitute beans for meat three times a week. Avoid high-calorie butter or spreads on your whole-grain sandwiches, and instead use flavored mustard. Serve whole grains throughout the day, such as popcorn, bulgur, quinoa, oatmeal or couscous at each meal to meet your grain requirement.
Lifestyle Change
A lifestyle change diet is a proper diet that attacks your weight problem from both an eating perspective and a lifestyle perspective. Although reducing calories through monitoring nutrient intake or counting calories is safe and effective, adding exercise and practicing long-term healthy eating habits is a proper diet technique that can help you sustain your weight once you reach your goal weight. Use a lifestyle diet by selecting lower-calorie foods, eating small portions for meals and snacks, exercising three to five times a week and thinking of your current diet plan as a new way of eating. Work on being less sedentary by spending less time sitting down each day, taking advantage of opportunities to walk places and consciously staying active.
References
- United States Department of Agriculture; Steps to a Healthier Weight; February 2011
- "British Journal of Nutrition"; Empirical Evaluation of the Ability to Learn a Calorie Counting System and Estimate Portion Size and Food Intake; Corby Martin, et al.; August 2007
- Palo Alto Medical Foundation: Proper Balanced Diet
- United States Department of Agriculture: MyPyramid.gov
- United States Department of Agriculture: MyPyramid.gov: MyPyramid Food Guidance System
- MayoClinic.com: Weight Loss: 6 Strategies for Success
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