Diet
The word “diet” probably brings to mind meals of lettuce and cottage cheese.
By definition, “diet” refers to what a person eats or drinks during the course
of a day. A diet that limits portions to a very small size or that excludes
certain foods entirely to promote weight loss may not be effective over the long
term. Rather, you are likely to miss certain foods and find it difficult to
follow this type of diet for a long time. Instead, it is often helpful to
gradually change the types and amounts of food you eat and maintain these
changes for the rest of your life. The ideal diet is one that takes into account
your likes and dislikes and includes a wide variety of foods with enough
calories and nutrients for good health.
Calories
How much you eat and what you eat play a major role in how much you weigh.
So, when planning your diet, you should consider: What calorie level is
appropriate? Is the diet you are considering nutritionally balanced? Will the
diet be practical and easy to follow? Will you be able to maintain this eating
plan for the rest of your life? The following information will help you answer
these questions.
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Low-calorie
Diets
Most weight-loss diets provide 1,000 to 1,500 calories per day. However, the
number of calories that is right for you depends on your weight and activity
level. At these calorie levels, diets are referred to as low-calorie diets.
Self-help diet books and clinical and non-clinical weight-loss programs often
include low-calorie diet plans. The calorie level of your diet should allow for
a weight loss of no more than 1 pound per week (after the first week or two when
weight loss may be more rapid because of initial water loss). If you can
estimate how many calories you eat in a day, you can design a diet plan that
will help you lose no more than 1 pound per week. You may need to work with a
trained health professional, such as a registered dietitian. Or, you can use a
standardized low-calorie diet plan with a fixed calorie level. The selected
calorie level, however, may not produce the recommended rate of weight loss, and
you may need to eat more or less.
