It seems like new diets are being marketed every day, many of which promise fast results with little effort. Unhealthy diets can negatively affect your health. The women's health website Epigee reports that crash diets or diets that are unhealthy and severely limit food intake can cause mental health problems, osteoporosis and nutritional deficiencies. When you are trying to decide which popular diet is appropriate for you, it is important to thoroughly evaluate the diets.
Step 1
Look at the food groups allowed on the program. A healthy diet should include milk, fruits, vegetables, protein and beans, grains and oils, according to MyPyramid.gov. If the popular diet is missing any of these food groups, you should scratch that diet off your list of possible diets.
Step 2
Check for exercise requirements. Any diet that promises results without any physical effort is an unhealthy diet and should be removed from your list. The American College of Sports Medicine recommends 150 minutes of physical activity each week for modest weight loss.
Step 3
Evaluate weight loss claims. A healthy diet will encourage you to lose no more than 1 to 2 lb. per week. The Centers for Disease Control and Prevention states that 1 to 2 lb. per week is a safe weight loss goal. Diets that promise a quicker weight loss should be taken off your list.
Step 4
Ask yourself if you can live with the dietary changes for your entire life. A good diet program is one that encourages lifestyle changes, not one that focuses on temporary fixes.
Step 5
Factor in the cost of each diet program. Diet programs that are based on prepackaged meals are usually more expensive than diets that encourage you to purchase fresh foods and prepare them yourself.
Step 6
Consider the support you will get with the diet program. A good diet program will have a support system in place to help you stay on the diet. Many diets now have websites or toll-free hotlines that you can use to support your efforts. If there isn't a support system in place, you must decide if you have a good support system of your own to help you on your weight loss journey.
Step 7
Look at the supplements or pills that the diet encourages you to take. Most weight loss products aren't approved by the Food and Drug Administration. According to Medical News Today, Alli is an FDA-approved weight loss product.
Step 8
Find out the credentials of the sources behind the diets you are considering. A nutritionist is sometimes a person without formal training. A licensed dietitian is state licensed to help people with their nutritional needs. A registered dietitian is a college-educated professional who is licensed by the American Dietetic Association. A doctor is another educated professional; however, you must find out the exact area of specialty for the doctor. The better the credentials, the more likely the diet is safe.
References
- Epigee: The Effects of Crash Diets
- Centers for Disease Control and Prevention: Healthy Weight: Losing Weight
- American College of Sports Medicine: ACSM Announces New Guidelines for Physical Activity and Weight Management
- Medical News Today: FDA Approves Weight-Loss Product Alli
- Global Fit: How to Spot a Bad Diet
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