There’s no shortage of celebrity, fad and commercial diets promising a quick fix to your weight problem. But not all are healthy or safe.
Avoid plans that rely on supplements, creams or cleanses. Instead, look for a program that encourages lasting lifestyle changes and includes reasonable guidelines on how much to eat.
1. Weight loss
Weight loss is the primary reason most people try a diet. The right diet plan can help you lose a healthy amount of weight and keep it off long term, so it’s important to look for one that fits your goals.
Look for a plan that doesn’t use gimmicks, like cleanses, creams or supplements, says Tara Gidus, MS, RD, known as the Diet Diva on a nationally broadcast morning TV show. These products can create an obsession with food and heighten cravings, making it harder to stick with a weight loss plan over the long term.
Also, avoid plans that call for cutting out whole groups of foods. This can lead to nutrient deficiencies and health problems, such as osteoporosis or heart disease. It’s better to make gradual changes that you can stick with. For example, if you drink a lot of soda, start by swapping it for water or tea. As you get more comfortable with your new habit, add another healthy change. Over time, these small tweaks can add up to big results.
2. Health
A good diet plan should make you feel healthy as a result of eating the right foods. This could include reducing or eliminating unhealthy foods or food groups and focusing on the nutrient-rich ones. For example, the Whole Foods diet focuses on eating fruits, vegetables, legumes, low-fat or nonfat dairy and whole grains, while also restricting ultra-processed foods and saturated fats. A past review found that it may be effective for weight loss, but it isn’t ideal for those with a history of disordered eating.
A good diet plan may also help you manage a health condition, such as diabetes or high blood pressure. For instance, the DASH diet limits sodium and may be beneficial for people with those conditions. The nutrition quiz on this page can match you with a diet that addresses your goals and current health needs. A registered dietitian can also help you create a customized meal plan that fits into your busy schedule and budget. This is particularly important if you need to lose or gain weight, as a successful diet requires commitment and consistency.
4. Flexibility
Flexibility is the ability of muscles and connective tissues to move a joint through its entire range of motion. Unlike other fitness components such as cardiorespiratory endurance and body composition, flexibility is highly specific to individual joints. Therefore, although it has been included in national fitness test batteries, it is difficult to link a single flexibility measure to a health outcome.
Some diet plans are structured to include specific foods and portion sizes while others allow the dieter some flexibility in food choices, as long as the overall calorie intake remains low. In either case, a plan that encourages the inclusion of healthy foods (fruits, vegetables, whole grains, low-fat dairy and lean protein) will be of value to many people.
Conclusion
In addition, the plan must be suitable for your personal circumstances. For example, if you have high blood pressure you may need to follow a plan such as DASH, which limits salt and focuses on fruits, vegetables, whole grains and lean protein. For those with a busy schedule, a plan that includes ready-made meals or meal replacement products may be easier to follow.
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