Good Nutrition is Essential to Weight Loss

Today, American consumers have many diet plans to choose from, but not all diets are created equal. The best plans not only help ensure long-term weight loss but also educate people about healthier food choices. Inadequate diets may produce only short-term gains and create a nutrient imbalance that is unhealthy.

When choosing a diet, pick the one that will teach you about the most nutritious foods, achieve a balanced intake of nutrients, and foster weight-loss maintenance. Diets should be more than a cosmetic solution; they should be a healthy solution as well.

Diet Types
Some diets are fairly easy when it comes to following directions. Others are a bit more complex and require nutritional calculation on the part of the user.

Fixed-menu diet. This type is the least complicated because all food choices are selected. You simply follow a rather set plan. But the simplicity has drawbacks, mainly that the diet can become boring. Also, it can be hard to stick with when you’re away from home. Most importantly, you never really develop food selection knowledge. You should later switch to a plan that encourages choice and long-term lifestyle change.

Exchange-type diet. This diet is a step up in that it teaches good nutrition and encourages you to learn to select the best foods. Typically, it features a meal plan with a set number of servings from different food groups. Choices within the groups can be exchanged when desired. This adds more variety to your diet and makes it easy to follow when traveling.

Prepackaged-meal diet. These diets usually involve buying prepackaged meals, which can become expensive. However, they do teach the dieter about appropriate portions.

Formula diet. In these diets, the user replaces one or more meals with a liquid meal, usually some sort of “shake” that contains a balanced mix of protein, carbohydrate, and fat. Such diets are easy and promote short-term weight loss, but most people regain the weight once off the diet.

Flexible diets. Some flexible diets suggest restricting fat intake or caloric intake. Others suggest a combination of the two. The dieter is allowed to choose the type and amount of food. However, users must be aware of their total diet. Sacrificing fat intake doesn’t mean that you can increase sugar or carbohydrate intake.

Fad diets. These types of diets should be avoided. Often they are unbalanced and create nutritional deficiencies. Typically these involve eating a certain nutrient, specific food, or food combinations. At best, these diets offer only short-term weight loss.

When dieting, you must remember that losing weight is hard work. Long-term weight loss is best achieved through exercise and a healthy diet. Further, the diet should be an educational experience that teaches you how to choose and prepare the healthiest foods.

-- Dan Harvey

Related Links:

Healthy Weight Forum -- Choosing the Right Diet

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.