Weight Loss Diets - Which One is the Best for You?

Was your New Year’s resolution to find a diet plan that will work for you?  As you consider diet plans, be careful not to choose a fad diet.  Most people go on and off fad diets numerous times in their lives and fall into the yo-yo syndrome of dropping weight followed by gaining weight.  The consequence of yo-yo dieting is that you lower your metabolism and end up at a heavier weight than when you started.  Fad diets don’t really teach you anything about behavior or lifestyle change that can lead to lasting weight loss.

Losing weight is a simple formula: Calories in minus calories out equals weight loss, weight gain, or maintenance.  Diet pills, detox plans, or supplements cannot change that formula.  In order to lose weight, you have to eat fewer calories and be more active. Just how do you know if an eating plan is healthy and sustainable?  Experts say a sound weight loss diet plan should:

• Include physical activity
• Allow a variety of foods from all the food groups
• Promote slow and steady weight loss
• Include portion control
• Allow snacks between meals
• Not rely heavily on supplements or special foods
• Include small portions of your favorite foods and beverages
• Recommend drinking plenty of water
• Be a plan that you can stick with for a lifetime

Once you know how to determine whether a weight loss eating plan is healthy, you'll need to narrow your choice down to one that suits your own lifestyle.  Evaluate the plan to be sure it matches the way you like to eat and exercise.  Is this an eating or physical activity plan that you think you can stay on for several months to achieve your weight loss goal?  Look for plans that promote foods that are fiber-rich, like soups, and have adequate protein, fruits, and vegetables.  These foods fill you up and reduce food cravings to help you stick to your eating plan without feeling deprived.

Some people prefer a diet plan that calls for specific foods and portion sizes to help them stay on track. Others like the flexibility of making their own food choices. As long as the diet plan includes a variety of healthy food ─ fruits, vegetables, beans, whole grains, low-fat dairy, and lean protein ─ either type can work. 

And finally, make sure the eating plan allows you enough food and calories: women should not generally go below 1,200 calories/day, and men should not go below 1,500 calories/day. 

It’s not to late to join us for Step Up & Scale Down which is our weight management program that meets on Tuesdays at noon. For additional information on the Step Up & Scale Down program or other information concerning weight loss diets, contact the Texas A&M AgriLife Extension Service, Wise County office at 940/627-3341.