According to the National Eating Disorder Association, Americans spend over 40 billion dollars annually on weight loss products and at any given time, 25 to 45 percent of men and women are dieting. An array of weight loss diets are available on today's market. Since dieting success rates are historically low, choosing the right diet plan that supports your health, your goals and your lifestyle is important.
Types
According to dietary experts at the Mayo Clinic, current popular weight loss diets include low-fat diets, low-carb diets, glycemic index diets, prepared meal-based diets and group formatted diets. Low-fat diets limit the amount of dietary fat consumed daily under the premise that fat grams are dense in calories. The hope is that caloric intake will go down and result in weight loss. Low-carb diets restrict or eliminate carbohydrates, in hopes that the body will turn to fat stores, rather than glucose, for energy. Diets that provide prepared meals or shakes generally provide two meals or "meal replacements" in the form of food bars or shakes. The meals or meal replacements are low in calories (generally around 180 to 350 calories each), and are designed to support reduced caloric intake. Such programs leave the dieter responsible for planning only one balanced meal per day. Group-formatted diets offer online or in-person meetings, geared toward encouragement. In many cases individuals who have successfully lost weight guide those who are in the weight-loss process. The dietary guidelines of group formatted diets vary.
Benefits of Each Diet
The American Heart Organization recommends a diet low in saturated fat for optimum health and to prevent various conditions, such as heart disease. Low-fat diets can support this notion if healthy fat is consumed in appropriate amounts. Low-carb diets are often devoid of processed carbohydrates and sugary foods, which are also associated with various health risks. Diets that provide meals or shakes can save meal preparation time and reduce stress over decision making at some meals. Group diet plans can offer friendship and support, which can make for a more pleasurable dieting experience.
Time Frame
The amount of time it takes for weight loss results to occur varies substantially, based on the diet plan, the individual and whether the plan is followed appropriately. Diets that substantially reduce caloric intake may instigate rapid initial weight loss. Low-carb diets that encourage ketosis, a potentially harmful physiological state, can result in fast, immediate weight loss, though the loss may be water weight as opposed to fat loss. Since many diets are challenging to stick to, "falling off the wagon" is common. If one fails to adhere to a diet plan's guidelines weight loss can slow down, stop or reverse, resulting in additional weight gain. Mayo Clinic health experts suggest setting realistic goals that are both attainable and healthy. If you are overweight, aim for approximately 1 to 2 pounds of weight loss per week for best results.
Risks
Weight loss diets carry serious potential risks. Severe calorie reduction can lead to lethargy, mood swings, bingeing behaviors, excessive hunger, reduced metabolism and eating disorders. Low-carb diets that promote intake of foods high in saturated fat can increase risk for heart disease, obesity, diabetes and stroke. A study featured in "The New York Times" in June of 2004 showed that those who "yo-yo" diet, or repeatedly lose then gain weight at the hands of perpetual dieting, are at risk for weakened immune system function later in life. Risk of regaining lost weight is high. The National Eating Disorder Association indicates that most dieters regain lost weight within 5 years. Before participating in a weight loss diet, seek a doctor's approval to ensure personal health and safety.
Suggestions
Experts agree that attaining and maintaining a healthy weight is important to overall wellness and longevity. Dieting, however, poses many risks. If you wish to lose weight through dieting, seek a doctor's approval to ensure that your weight loss is an ideal and healthy option for you. When choosing a diet plan, seek one that offers flexibility, encourages intake of a variety of healthy foods and incorporates moderate exercise for best results. When in doubt, a trusted dietary professional can help you develop an eating plan that is healthy, enjoyable and best-suited to your goals.
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