Diets are a popular way to lose weight and are available in a variety of plans. Generally, calorie and food restrictions are based on the theory that consuming less facilitates faster weight loss. The question remains, however, whether diets work for the majority of people who use them. Arguably, if diets did work for the vast majority, obesity wouldn't be as prevalent as it is today. Still, some diet plans, particularly those that encourage other lifestyle changes such as increased activity, can help you lose weight and keep it off. Other diets simply lack nutritional value or are intended as a means to lose a few pounds quickly.
Low-Carbohydrate Diets
Low-carbohydrate diets generally have the goal of putting your body into a ketogenic, or fat-burning, state. They tend to yield a dramatic initial weight loss, which, according to the Mayo Clinic website, is generally water. The diet emphasizes fiber-rich produce and protein, which can help you feel full most of the time and lessen your urge to snack. In terms of a long-range dieting, however, they are generally too restrictive to be effective. You can easily tire of the regimen and return to your old habits.
Diet Combined With Exercise
According to the University of New Mexico, exercise without dieting can arguably be seen as a form of caloric restriction and thus is a form of dieting. Combining exercise with a weight-loss diet is more effective, however, because exercise increases metabolism, and dieting reduces the number of calories consumed. This combination can lead to lasting weight loss if you can sustain your healthy lifestyle, according to the University of Maryland Medical Center.
Very Low-Calorie Diets
Very low-calorie diets are usually indicated as a significant, short-term way to lose weight, according to the Cleveland Clinic. These diets, which should be followed under the supervision of a physician or registered dietitian, generally allow 800 calories daily and are prescribed if you are considered morbidly obese or have a medical condition caused by obesity. While very low-calorie diets can be effective in yielding an initial weight loss of approximately 3 to 5 lbs. a week, they cannot be sustained and generally last 12 to 16 weeks. During this period, you should introduce lifestyle changes recommended by your physician, including increased physical activity. This diet can increase your risk of developing gallstones, and you may experience fatigue and diarrhea.
Low-Fat Diets
Low-fat diets are not as beneficial as they were originally believed to be and do not significantly decrease your risk of chronic illness, according to the University of Maryland Medical Center. Low-fat diets had been thought to lower the risk of cardiovascular disease. But it appears that it isn't the amount of dietary fat that matters -- it's the kind of fat. The medical center points out that the Mediterranean diet, which is rich in mono- and polyunsaturated fats, provides more heart-healthy benefits than a low-fat diet. Your body needs a certain amount of fat daily for good health. Therefore a low-fat diet is not realistic, nor is it sustainable for long-term healthy dieting.
References
- University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
- "The New England Journal of Medicine;" Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet
- Mayo Clinic: Low-Carb Diet: Could It Help You Lose Weight?
- University of New Mexico: Exercise Vs. Diet in Weight Loss
- Cleveland Clinic: Very Low-Calorie Diets
- University of Maryland Medical Center: The Truth About Low Fat Diets
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