An effective diet plan aims for a slow and steady weight loss – usually at the rate of about a half to two pounds per week. A weight loss program that will be effective in helping you to lose weight and keep it off should include a balanced, healthy diet plan that is easy to follow, one that does not eliminate essential foods or food groups and provides the required amount of nutrients and vitamins for a person your age in your physical condition. Find a program that includes regular exercise and helps you increase your level of physical activity.

Fad Diets

On the other hand, fad diets promise drastic weight loss in a short period of time without changing eating habits or increasing exercise. Often, these diets emphasize monotonous combinations of “diet foods” (like the cabbage soup diet, lemonade diet, and grapefruit diet) or achieve weight loss through the use of pills, skin creams, patches, or fat blockers.

Many times, fad diets actually work in the beginning, but people usually regain the lost weight once they get off the diet. That is because fad diets do not try to change habits or behaviors, which is the key to any successful weight loss program. In fact, some fad diets do more harm than good by causing people to develop a nutritional deficiency by concentrating too much on one single nutrient.

Diets that deprive you of adequate nutrition are difficult to maintain for long periods of time and are unhealthy, unbalanced, and harmful. Therefore, it is generally recommended to avoid all fad diets. Recognizing a fad diet is easy; if the program claims that you can lose a few pounds per week without exercising, then you should view it with skepticism. Fad diets often limit your food choices without providing balanced nutrition. They may also promote drastic results that frequently do not hold up under scientific scrutiny.

Fad diets are often centered on specific foods known as negative-calorie foods. It is true that celery, asparagus, berries, broccoli, cauliflower, grapefruit, and cabbage are known to consume calories when they are digested. They are called negative-calorie foods, because the amount of calories required to digest them is more than the calories obtained from their consumption. However, the role of these foods in weight loss is not proven.

Weight loss may plateau if only certain foods are eaten because the body may become accustomed to certain eating patterns. Add variety to your meal plan to avoid increased tolerance to one particular type of food.

Balanced diet and exercise are the best approach to lose weight. Just as you should eat a variety of foods in any weight loss plan, you should also include an array of exercises and activities in your workout plan to enjoy the maximum benefits.

Fad diets are pretty easy to spot because they are often based on meal plans that include or substitute a normal meal with pills, powder, herbs, or other combinations to drastically reduce calories. These diets can deprive you of essential nutrients, resulting in temporary weight loss. Once a fad diet is discontinued, however, the weight is usually regained, since these diets typically don’t encourage new behaviors.

Diets that deprive you of adequate nutrition are difficult to maintain for long periods of time and are unhealthy, unbalanced, and harmful. Diets that restrict fruit, vegetable, and fiber intake can potentially cause high blood pressure and heart problems, as essential nutrients protect against cardiovascular disease. Other diets can cause similar ill effects. For example, a diet low in calcium could result in brittle bones. Diets that are extremely high in protein can result in kidney stones. Low- or no-carbohydrate diets may reduce cardiovascular performance during exercise, as carbohydrates are a major source of energy for the body.

To reach your goal weight, modify your diet by including more fruits and vegetables and by hydrating yourself with adequate amounts of fluids. Avoid foods that are fried or high in sugar, as they are usually sources of empty calories.  Additionally, exercise is one of the best weapons for burning calories. When combined with healthy eating habits, exercise can greatly accelerate your weight loss goal. The most effective weight loss plans are a combination of healthy eating and increased physical activity. Remember, healthy weight loss is all about managing calories.

Even the best weight loss programs can be difficult to maintain until your goal weight is reached. Some diet plans leave you hungry or craving food during certain times of the day, while others do not provide permanent effects. In order for a weight loss program to be successful, it requires a permanent change in your eating habits, lifestyle, and physical activity. That’s why it is vital that you select a weight loss program that is easy for you to follow throughout your entire life.