A Comparison Of Meal Plans To Lose Weight

The diet industry is full of plans that promise fast and easy weight loss. Many of these plans are crash diets that result in weight loss through a variety of food restrictions or combinations. If you're interested in starting a new weight-loss regime, it's important to compare how these plans fare in terms of long-term, sustainable weight loss and weight management.

Food Guide Pyramid

The U.S, Department of Agriculture encourages diners to consume a well-balanced, nutritious diet with healthy selections from all of the major food groups. Lean proteins, such as skinless chicken or turkey breast, egg whites and low-fat dairy products provide healthy protein sources without excess saturated fats. Fresh fruits and vegetables offer healthy sources of fiber, vitamins and minerals, and whole-grain foods, such as wheat bread, brown rice and wheat pasta, offer healthy sources of fiber and carbohydrates. Using unsaturated oils, such as olive oil or sunflower oils, is also recommended in place of butter or lard.

Low-Carb Diet Plans

Many popular weight-loss plans modify food selections from the Food Guide Pyramid by eliminating the majority of carbohydrate-rich foods and opting for proteins instead. These low-carb diets allow you to consume lean proteins, including low-fat meats and egg whites, but vastly restrict the consumption of any starchy vegetables or grains. The meal plans, instead, concentrate on protein and low-carb vegetables, such as leafy greens. Low-carb diet plans aim to cut calories and burn fat by regulating changes in blood sugar and insulin levels that can be triggered by sugary or starchy foods. Since these changes in blood sugar may cause food cravings, restricting these foods also controls your urge to overeat or snack on unhealthy foods.

Low-fat Diet Plans

Low-fat weight-loss plans restrict fatty foods as opposed to regulating starches or sugars. These programs require you to cut out all foods with any type of fat and, instead, choose low-fat options like lean meats, fruits and vegetables. Foods with trans fats, saturated fats and unsaturated fats are all carefully restricted. This means that you must select items such as fat-free dairy and use cooking methods such as steaming or baking in place of cooking with any type of butter or oil.

Expert Insight

Health and nutrition authorities, such as the Mayo Clinic and the U.S. Department of Agriculture, encourage dieters to create balanced meal plans, as opposed to restricting food content or eliminating food groups, which often are not maintained over the long-term. Weight-management efforts should focus on controlling food portions and consuming healthy fats, such as unsaturated fats and omega-3 fatty acids found in fish and nuts. Limiting the intake of empty calories and fats found in processed foods or junk foods will also help you regulate your fat and sugar intake. Choosing whole-grain breads and complex carbohydrates, such as those found in brown rice, will help you control your starch intake.