From sensational to sensible, diet plans and diet claims are numerous and varied. No matter what your health or weight-loss goals are, successful diets commonly incorporate healthy food choices and gradual changes that you can maintain throughout your life for long-term benefits. While many programs offer results, the success of a diet ultimately depends on compatibility between you and the program. Speak with your doctor before embarking on a weight-loss program or changing your diet.
Step 1
Make a list of your goals, needs and preferences. Is your goal weight loss or lowering cholesterol? Will you stick to a plan that requires counting calories and measuring foods? Do you have special dietary needs, such as diabetes or food allergies? Speak with your doctor or dietitian about you caloric needs and dietary concerns and write down the suggestions.
Step 2
Ask questions. Investigate the origins of individual diets and ask the company for success and failure rates. Talk to friends about the pros and cons of diets they've tried. Ask yourself if the plan makes sense. Regardless of hype and promises, a diet plan cannot break basic scientific principles. If the diet has you eating more calories than you expend, it will not help you lose weight. If the plan is high in saturated fat but low in calories, it might not offer cardiovascular benefits. Check with the Better Business Bureau and your Attorney General office for company complaints.
Step 3
Explore plan options. Can foods be substituted and meals adjusted to fit taste and dietary needs? Is the plan strict or relaxed, and which works best for you? Find out if a diet provides ongoing support and maintenance after goals are met. Additionally, consider how much time is involved preparing foods, planning menus and going to meetings, if applicable. If you don't like to cook or don't have the time, a diet with prepackaged meals may be a better choice than plans with varied menus and recipes.
Step 4
Consider health implications. Does the plan promote gradual weight loss? The American Academy of Family Physicians warns against diets offering weight loss of more than 1 to 2 lbs. per week. A healthy diet includes a variety of foods. Programs that restrict entire food groups or limit the types of foods you eat might not offer all the nutrients you need. A diet plan should be something you can maintain for life, not just a few weeks or months.
Step 5
Compare prices. Program fees vary greatly from the price of a paperback book to costlier plans involving prepackaged foods and personalized support. If a plan offers ongoing support or monthly shipments, find out the total cost upfront, including membership fees. Also ask about cancellation procedures before you enroll. Additionally, ask about money-back guarantees. Find out how long you have to return or cancel without incurring charges.
Tips and Warnings
- Opt for a diet plan that encourages regular exercise in addition to healthy eating.
- Do not fast or severely restrict calories except under your doctor's supervision.
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