- What is the best free weight loss diet?
- What diet works the best for fast weight loss results?
- How do you know which diet is a fad diet and which diet actually works?
- Where can I find a weight loss doctor that accepts my insurance and can guide me on the best diet for me?
- Is losing weight as simple as “calories in, calories out”? or could it be a bit more complicated?
- If it is as simple as “calories in, calories out” and everybody knows it, why is it that over two thirds are either overweight or obese in the US?
Things to consider before choosing the best
free weight loss diet plan
- Understand your risk using simple measures such as body mass index (BMI), waist circumference etc.
- Find out what might be contributing to your weight gain, and check if you might be insulin resistant.
- Understand and find out your resting metabolic rate so you know how many calories your body actually burns at baseline.
- In order to lose weight, you need to aim for at least 500 calories a day so that in a week, it adds up to 3500 calories of deficit which is the amount of calories in one pound of body fat.
- Keep a food diary so you can monitor your intake and also keep track of your physical activity – you can use an app such as myfitnesspal for this.
- Choose, prepare, serve, and consume smaller portions of foods and beverages, especially those high in calories, at home and when eating out. Serving and consuming smaller portions is associated with weight loss and weight maintenance over time.
- Eat a nutrient-dense non-starchy, protein based breakfast. Consuming breakfast has been associated with weight loss and weight loss maintenance, as well as improved nutrient intake.
- Limit screen time. Screen time, especially television viewing, is directly associated with increased overweight and obesity. Avoid eating while watching television, which can result in overeating.
Free weight loss diet options
- Did you know that there are over 20,000 diet books written which essentially means there are over 20,000 diet plans?
- Did you also know that there are only 5 proven measures to lose weight that actually work?
- So, how do you find the best weight loss diet for you that is evidence based and works for me to lose weight?
Here is a quick overview of the clinically proven weight loss diets called VERY-LOW-CALORIE-DIET and LOW CALORIE DIETs
What is the Low-calorie Diet (LOW CALORIE DIET)?
- An LCD limits calories to about 1000-1400 calories (but not as much as a VERY-LOW-CALORIE-DIET which restricts to about 800 calories).
- LOW CALORIE DIET diets typically use partial meal replacement weight loss supplements such as the W8MD protein powder shakes, protein bars, protein snacks, dinner items, desserts etc.
A typical LOW CALORIE DIET weight loss diet may provide
- 1,000–1,200 calories/day for a woman 1,200–1,600 calories/day for a man
- The number of calories may be adjusted based on your age, weight, and how active you are.
- An LCD usually consists of regular foods, but could also include meal replacements.
- Since LOW CALORIE DIET diets you may find this type of diet much easier to follow than a VLCD.
- In the long term, LCDs have been found to lead to the same amount of weight loss as VLCDs.
Not much is known about the use of VLCDs to promote weight loss among older adults. Some people over age 50 may have medical issues that may not make them good candidates for this type of diet.
What are the health benefits of a VERY-LOW-CALORIE-DIET diet?
- A VLCD may allow you to lose about 3 to 5 pounds per week. is may lead to an average total weight loss of 44 pounds over 12 weeks.
- Such a weight loss can rapidly improve medical conditions linked to obesity, including diabetes, high blood pressure, and high cholesterol.
- e rapid weight loss experienced by most people on a VERY-LOW-CALORIE-DIET can be very motivating.
- Patients who participate in a VERY-LOW-CALORIE-DIET program that also includes lifestyle changes may lose about 15 to 25 percent of their initial weight during the first 3 to 6 months.
- They may maintain a 5 percent weight loss after 4 years if they adopt a healthy eating plan and physical activity habits.
What are the health risks of a VERY-LOW-CALORIE-DIET?
- Doctors must monitor all VERY-LOW-CALORIE-DIET patients regularly—ideally every 2 weeks in the initial period of rapid weight loss—to be sure patients are not experiencing serious side effects.
- Some of the potential side effects such as fatigue, constipation, nausea, or diarrhea which usually improve within a few weeks and rarely prevent patients from completing the program.
- e most common serious side e ect is gallstones. Gallstones, which often develop in people who are obese, especially women, may be even more commonly developed during rapid weight loss. Some medicines can prevent gallstones from forming during rapid weight loss. Your health care provider can determine if these medicines are appropriate for you.
Will I regain the weight?
- Although the long-term results of VERY-LOW-CALORIE-DIETs vary widely, weight regain is common.
- To prevent weight regain, the VERY-LOW-CALORIE-DIET should always be combined with other ways to lose weight and with an active follow-up program.
- For most people who have obesity, the condition is long term and requires a lifetime of attention even after formal methods to treat the obesity end.
- You may need to commit to permanent changes of healthier eating, regular physical activity, and an improved outlook about food.
- Benefits and risks of an intensive very-low-calorie diet program for severe obesity.
- The evolution of very-low-calorie diets: an update and meta-analysis.
- Benefits and limitations of very-low-calorie diet therapy in obese diabetes patients (NIDDM).
- Very low calorie diet (VLCD): a useful alternative in the treatment of the obese NIDDM patient.