Losing weight improves your health and appearance. However, the challenges and success rate for dieters discourage many from even trying. Although all diet types recommended by nutritionists and healthcare professionals require restrictions in eating habits, the most popular diets differ on the proportion of basic foods---carbohydrates, fats and proteins---restricted. Adding exercise to dieting increases weight loss and improves overall health. For lasting effects, dieters must commit to permanent lifestyle changes.
Low Carbohydrate
Carbohydrates come in three basic forms: sugar, fiber and starch. Although carbohydrates are essential foods, most people eat too many carbohydrates either through overt consumption of high carbohydrate foods or hidden consumption from sugars added to many processed foods. A diet that is low in carbohydrates requires restricting the amount of carbohydrates consumed daily. Healthy fats are not restricted on most low carbohydrate diets. However, fruits and some starchy vegetables are restricted.
Dr. Robert Atkins was an early proponent of carbohydrate-restricted diets, and those who follow his regimen actively count their carbohydrate intake each day. Another popular low carbohydrate diet is suggested by Dr. Agatston's South Beach Diet program. On South Beach, dieters control carbohydrate intake by portion size and food type. The "New England Journal of Medicine" reports that the dieter's following a low carbohydrate diet program lost more weight than comparative diet groups.
Low Fat
Fats are high in calories and some types of fat---trans fats and saturated fats---are linked to higher levels of low density lipoprotein and concomitantly higher rates of heart disease. The American Heart Association supports a low fat diet and recommends consuming no more than two to three servings per day of healthy fats. Examples of fat serving size are 1 tsp. soft margarine, 1 tbsp. mayonnaise, 2 tbsp. salad dressing or 1 tsp. vegetable oil.
Strictly following a low fat diet will result in weight loss and lower cholesterol values. However, most people have difficulty staying true to a low fat diet and find the food offerings bland without the rich flavor added by fats. Food manufacturers, in order to compensate for the boring taste of low fat foods, often add carbohydrates to improve flavor. The addition of carbohydrates results in increased calorie consumption and weight gain. The best way to succeed on a low fat diet is to prepare your own food.
Mediterranean
Recommended by the Mayo Clinic, the Mediterranean diet supports weight loss and heart health. The diet advocates generous servings of fruits, legumes and vegetables. The diet limits red meat and requires the use of olive oil rather than saturated fats in cooking and salad dressings. Eat fish twice weekly on the Mediterranean diet along with small servings of tree nuts such as walnuts, almonds, pecans and hazel nuts. Use whole grains in preparing bread and pasta. A glass of wine with meals is permitted on the Mediterranean diet. Limit portion sizes and fat to lose weight on this diet.
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