Diet programs come in various price ranges, but they don't necessarily have to break the bank. In fact, many effective diet plans are completely free to use. The key is finding one that fits within your current lifestyle. For instance, perhaps it promotes the types of food you enjoy. This can help improve the odds that you stick with the diet over the long term.
MyPlate
The MyPlate Plan is a free diet program created by the U.S. Department of Agriculture and introduced June 2011. It is based on the Dietary Guidelines for Americans report updated and released by the USDA every five years. MyPlate provides a personalized diet plan -- daily caloric intake and food recommendations -- based on your age, sex, bodyweight/height and daily physical activity level. The primary food groups recommended by MyPlate include whole grains, vegetables, fruit, protein foods and low-fat dairy.
DASH
The Dietary Approaches to Stop Hypertension, or DASH, diet program is an ideal choice if you're looking to lower your blood pressure and/or lose weight. It is a low-sodium diet plan that suggests limiting your sodium intake to 1,500 mg or less per day. DASH is a flexible plan that offers multiple calorie targets from 1,600 calories per day to over 3,000 calories per day for physically active people that require a greater number of calories. DASH is available as an inexpensive book or can be followed for free by referring to a free digital report released by the U.S. Department of Health and Human Services outlining the diet plan.
Mayo Clinic Diet
The Mayo Clinic Diet is based on Mayo Clinic's Healthy Weight Pyramid. It is similar in design to MyPyramid -- the government-sponsored guide prior to MyPlate -- but with a few differences. This diet allows you to eat an unlimited amount of fruits and vegetables each day, which is different than most other diet plans. Other important food groups in the Mayo Clinic plan include protein/dairy, grains, fats and limited sweets. The Mayo Clinic Diet is available as an inexpensive book or can be followed for free by using the MayoClinic.com Healthy Weight Pyramid Tool.
Vegetarian Meal Plan
EatingWell magazine offers a free, 28-day vegetarian plan that meets all the nutrient recommendations spelled out in the Dietary Guidelines for Americans. It is available in three different caloric levels, including 1,200-, 1,500- and 1,800-calorie-per-day plans. This diet is a straightforward approach to dieting; you simply follow the daily menu plan to achieve your daily calorie target. It's a diet that allows for some flexibility, although not quite as much as the other three diets. Each day consists of three low-calorie vegetarian meals along with a mid-morning and mid-afternoon snack.
