Diets Are Everywhere
But No One Is
Losing Weight

The word "diets" 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. The ideal 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.

A recent report indicated that two-thirds of older adults in the U.S. are not eating the recommended number of servings of fruits and vegetables a day. And nearly one-fifth of older adults are obese, which is defined as at least 30 pounds above recommended weight.

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 plan you are considering nutritionally balanced?

  • Will it be practical and easy to follow?

  • Will you be able to maintain this eating plan for the rest of your life?

  • The calorie level should allow for a weight loss of no more than 2 pounds per week.

  • Make sure that your plan contains all the essential nutrients for good health.

    It is important to choose an eating plan that you can live with. The plan should also teach you how to select and prepare healthy foods, as well as how to maintain your new weight. Remember that many people tend to regain lost weight. Eating a healthful and nutritious diet to maintain your new weight, combined with regular physical activity, helps to prevent weight regain.




    Information on Popular Diets

    There are links to Popular Diets near the bottom of this page.


    What are the benefits of a healthy eating plan?

  • Meet your nutritional needs - A varied, balanced eating plan provides the nutrients you need to avoid nutritional deficiencies. Non-nutrients, such as fiber, also are a part of your nutritional needs.

  • Prevent and treat certain diseases - A sound eating plan can prevent the risk of developing certain diseases such as cancer and heart disease. It is also helpful in treating diabetes and high blood pressure. Following a special eating plan can reduce symptoms and may help you better manage some diseases.

  • Enjoy life - Food is an important part of social and cultural events. Not only does it provide nutrition, but it can facilitate connections between people. Cooking fresh, healthy meals can also be an enjoyable way to spend time, either on your own or with others.

  • Feel energetic and manage your weight - A healthy eating plan may also make you feel better, provide you with more energy, and help you fight stress.





    What type of eating plan promotes healthy weight loss?

    Although there is much disagreement about what kinds of calories are better, the most sensible and healthy way to diet is to eat a variety of healthy foods and exercise regularly. Another good rule of thumb for healthy eating is to eat foods as close to the way they come as possible. Generally, the more heavily processed a food is the less nutritional value it provides. Processed foods also tend to contain more preservatives, salt, saturated fat and sugar, which may hinder your weight loss efforts.

    An important note about calories: often people say that losing one pound is as simple as cutting 3,500 calories from your diet. While it is true that it does take a reduction of 3,500 calories to lose one pound, it is important to remember that your body changes with age. As you get older, you will need less calories so you may gain weight even though you consume the same or fewer calories as you did a year or two ago.

    Being realistic about how age, gender and body type affect your ability to lose weight is essential. Women tend to gain weight after going through menopause. Faced with unrealistic ideas about their bodies, many women diet excessively or find it so hard to lose the weight that they just give up. Recognizing that your body goes through different stages and that it may not always be exactly the same will help you set realistic weight loss goals and focus on healthy living rather than chronic dieting. The most healthy and balanced way to approach weight loss is to focus on health, variety and moderation. If you adopt eating, exercise and lifestyle habits that contribute to good health, you should be successful in your goal to look your best.



    When thinking about your eating plan, five principles should guide you:

  • Good Health – Eating and lifestyle changes focused on healthy living should help guide your weight loss choices. Be conscious about making food choices that are good for your body. Your eating plan can help prevent disease, increase your energy level and improve your waist line at the same time.

  • Exercise/Activity – Although exercise is not ingested, it is vital to losing weight and should be inextricably linked to your eating plan. Healthy eating and regular activity go hand in hand in promoting sensible weight loss and long term weight maintenance.

  • Balance – It is important to eat many different types of food from different food groups. Eating all protein may aid weight loss for the short term, but it is questionable whether you can keep it up and if you do, your body is missing out on the benefits from fruits, vegetables and complex carbohydrates. Make a commitment to long term health and weight maintenance by having a balanced diet.

  • Variety – Eating a variety of food within each food group (for example, eating different fruits from the fruit group instead of eating just apples) will make your eating plan more interesting and healthier. A varied diet helps you get all the nutrients you need, since no single food provides every nutrient. Eating a wide variety of foods will also help you avoid eating too much of any substance that may be harmful, and most importantly, it will keep you from getting bored.

  • Moderation – Eat a little bit of everything but avoid excess. There are no good foods or bad foods; all foods can fit in a healthy eating plan if you eat them in moderation.




    Information on Popular Diets

    There are links to Popular Diets near the bottom of this page.


    What Makes Up A Healthy Eating Plan?

    What does it mean to have a healthy diet? Eating well means focusing on a balanced eating plan that will meet your unique nutritional needs. Keeping in mind your individual needs is important. Several factors determine nutritional requirements – age, gender, lifestyle, activity level and overall health are a few of these factors. Talking with your doctor or a nutritionist might be helpful to determine what special needs you have and what your options are. Your eating plan should evolve from meeting your special nutritional requirements.

    As I said previously, the basis of a healthy diet is eating a wide variety of foods. The following suggestions come from the USDA (US Department of Agriculture). Every day, you should try to eat:

  • 6 to 11 servings of bread, cereal, rice, or pasta. One serving equals one slice of bread, about 1 cup of ready-to-eat cereal, or 1/2 cup cooked cereal, rice, or pasta.

  • 3 to 5 servings of vegetables. One serving equals 1 cup of raw leafy vegetables, or 1/2 cup of other vegetables, cooked or raw.

  • 2 to 4 servings of fruit. One serving equals one medium apple, banana, or orange; 1/2 cup of chopped, cooked, or canned fruit; or 3/4 cup of fruit juice.

  • 2 to 3 servings of milk, yogurt, or cheese. One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese (such as Cheddar), or 2 ounces of processed cheese (such as American). Choose low-fat or fat-free products most often.

  • 2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts. One serving equals 2 to 3 ounces of cooked lean meat, poultry without skin, or fish. You should eat no more than 5 to 7 ounces per day. One half cup of cooked dry beans, one egg, or 1/2 cup of tofu counts as 1 ounce of meat. Two tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of lean meat.

    The larger number of servings is for active men. Eat a smaller number of servings if you are a woman, inactive, or trying to lose weight.

    You can not always measure your food. Here are some ways to help you estimate serving sizes.

  • 1/2 cup of rice or pasta = size of ice cream scoop
  • 1 cup of salad greens = size of a baseball
  • 1/2 cup of chopped fruit or vegetables = size of a light bulb
  • 1 1/2 ounces of cheese = size of four dice
  • 3 ounces of meat or fish = size of a deck of cards or cassette tape
  • 2 tablespoons peanut butter = size of a ping pong ball





    Some Sensible Tips

  • Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat.

  • Instead of eating the forbidden piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away. When hunger hits, wait 10 minutes before eating and see if it passes.

  • Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month."

  • Get enough sleep but not too much.

  • Try to avoid sugar. Highly sweetened foods tend to make you crave more.

  • Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling."

  • Diet with a buddy. Support groups are important, and caring people can help one another succeed.

  • Substitute activity for eating. When the cravings hit, go to the "Y" or health club if possible; or dust, or walk around the block.

  • If the pie on the counter is just too great a temptation and you don't want to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a slice of bread or a cracker, before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up.

  • If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward.

  • Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can't go off your diet.

  • Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day.

  • Make dining an event. Eat from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look attractive. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.

  • Don't shop when you're hungry. You'll only buy more fattening food.

  • Avoid finger foods that are easy to eat in large amounts.

  • Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages.

  • Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling.

  • Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It's a good sign that you can stop eating when you want to, not just when your plate is empty.

  • Loose weight for yourself, not to please your spouse, your parents or your friends.

  • Make the kitchen off-limits at any time other than mealtime. Always eat at the table, never in front of the TV set or with the radio on. Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 20 times and count! Never, never skip meals.




    Information on Popular Diets

    There are links to Popular Diets near the bottom of this page.


    Physical Activity

    Regular physical activity is important to help you lose weight and build an overall healthy lifestyle. Physical activity increases the number of calories your body uses and promotes the loss of body fat instead of muscle and other nonfat tissue. Research shows that people who include physical activity in their weight-loss programs are more likely to keep their weight off than people who only change their diet. In addition to promoting weight control, physical activity improves your strength and flexibility, lowers your risk of heart disease, helps control blood pressure and diabetes, can promote a sense of well-being, and can decrease stress.





    Behavior Change

    Behavior change focuses on learning eating and physical activity behaviors that will help you lose weight and keep it off. The first step is to look at your eating and physical activity habits, thus uncovering behaviors (such as television watching) that lead you to overeat or be inactive. Next you'll need to learn how to change those behaviors.





    Lots of Myths But Little Truth

    Diet Myths

    Fad diets work for permanent weight loss.

    Fact: Fad diets are not the best way to lose weight and keep it off. They often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first, but plans that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.

    Also, fad diets may be unhealthy because they may not provide all of the nutrients your body needs.

    High-protein/low-carbohydrate eating plans are a healthy way to lose weight.

    Fact: The long-term health effects of a high-protein/low-carbohydrate eating plan are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate plan may also make you feel nauseous, tired, and weak.

    Starches are fattening and should be limited when trying to lose weight.

    Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

    Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

    Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

    Natural or herbal weight-loss products are safe and effective.

    Fact: A weight-loss product that claims to be "natural" or "herbal" is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work.





    Meal Myths

    “I can lose weight while eating whatever I want."

    Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key.

    Low-fat or nonfat means no calories.

    Fact: A low-fat or nonfat food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or nonfat foods have just as many calories as the full-fat version of the same food or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

    Fast foods are always an unhealthy choice and you should not eat them when dieting.

    Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how. Avoid supersize combo meals, or split one with a friend. Sip on water or nonfat milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie items like regular mayonnaise, salad dressings, bacon, and cheese.

    Skipping meals is a good way to lose weight.

    Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

    Eating after 6 p.m. causes weight gain.

    Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.





    Physical Activity Myth

    Lifting weights is not good to do if you want to lose weight, because it will make you "bulk up."

    Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not "bulk you up." Only intense strength training, combined with a certain genetic background, can build very large muscles.





    Food Myths

    Nuts are fattening and you should not eat them if you want to lose weight.

    Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals .

    Eating red meat is bad for your health and makes it harder to lose weight.

    Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

    Dairy products are fattening and unhealthy.

    Fact: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milks and some yogurts are fortified with vitamin D to help your body use calcium.

    "Going vegetarian" means you are sure to lose weight and be healthier.

    Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like non-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

    Vegetarian eating plans should be as carefully planned as non-vegetarian ones to make sure they are balanced. Nutrients that non-vegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.




    Information on Popular Diets

    There are links to Popular Diets near the bottom of this page.


    Types of Diets

    Fixed-menu plans - A fixed-menu eating plan provides a list of all the foods you will eat. This kind of program can be easy to follow because the foods are selected for you. But, you get very few different food choices which may make it boring and hard to follow away from home. In addition, these plans do not teach the food selection skills necessary for keeping weight off. If you start with a fixed-menu diet, you should switch eventually to a plan that helps you learn to make meal choices on your own, such as an exchange-type diet.

    Exchange-type plans - An exchange-type diet is a meal plan with a set number of servings from each of several food groups. Within each group, foods are about equal in calories and can be interchanged as you wish. For example, the "starch" category could include one slice of bread or 1/2 cup of oatmeal; each is about equal in nutritional value and calories. If your meal plan calls for two starch choices at breakfast, you could choose to eat two slices of bread, or one slice of bread and 1/2 cup of oatmeal. With the exchange-type plans, you have more day-to-day variety and you can easily follow it away from home. The most important advantage is that exchange-type plans teach the food selection skills you need to keep your weight off.

    Prepackaged-meal plans - These eating plans require you to buy prepackaged meals. Such meals may help you learn appropriate portion sizes. However, they can be costly. Before beginning this type of program, find out whether you will need to buy the meals and how much the meals cost. You should also find out whether the program will teach you how to select and prepare food, skills that are needed to sustain weight loss.

    Formula programs - Formula diets are weight-loss plans that replace one or more meals with a liquid formula. Most formula diets are balanced programs containing a mix of protein, carbohydrate, and usually a small amount of fat. Formula diets are usually sold as liquid or a powder to be mixed with liquid. Although these programs are easy to use and do promote short-term weight loss, most people regain the weight as soon as they stop using the formula. In addition, formula diets do not teach you how to make healthy food choices, a necessary skill for keeping your weight off.

    Questionable programs - You should avoid any diet that suggests you eat a certain nutrient, food, or combination of foods to promote easy weight loss. Some of these programs may work in the short term because they are low in calories. However, they are often not well balanced and may cause nutrient deficiencies. In addition, they do not teach eating habits that are important for long-term weight management.

    Flexible diets. - Some programs or books suggest monitoring fat only, calories only, or a combination of the two, with the individual making the choice of both the type and amount of food eaten. This flexible type of approach works well for many people, and teaches them how to control what they eat. One drawback of flexible diets is that some don't consider the total diet. For example, programs that monitor fat only often allow people to take in unlimited amounts of excess calories from sugars, and therefore don't lead to weight loss.





    Popular Diets

    There are many diets being advertised in the news and in different media today. Below, I am listing some of the more popular ones with links to individual pages that will give you some additional information on each one. This information is not intended to be all inclusive. If a plan seems interesting to you, I encourage you to investigate it further before you decide if it might be right for you.

    Atkins Plan, Beverly Hills Diet, Blood Type Diet, Body for Life,
    Cabbage Soup Diet, DASH Diet, Dr Phil Diet, Duke Diet, eDiets Diet,
    Glycemic Index Diet, Grapefruit Diet, Jenny Craig Diet




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