With so many diets on the market and so much conflicting information, you may be finding it difficult to choose a plan that is right for you. Many
so-called 'fad diets' may actually end up doing more harm than good - so be cautious when choosing a diet plan. Beware of diets that claim a quick-fix
solution to weight loss, and remember that weight loss should be a slow and steady process of lifestyle modification. Follow these guidelines to ensure
successful weight loss, with minimum risk.
Ensure your diet is balanced
To ensure that your diet is balanced, check that it contains a variety of foods from all five major food groups in the food guide pyramid. These food groups are:
- Breads, cereals, and other grain products
- Fruits and vegetables
- Meat, fish, poultry and other protein foods
- Milk and dairy products
- Fats and sugars
The food guide pyramid
The amount of servings per individual differs according to age, sex, activity levels, weight and weight loss goals. A registered dietician can calculate your requirements and tailor your individual needs.
- Breads cereals, and other grain productssupply carbohydrates and therefore energy, and should form the basis of your diet. They also supply dietary fibre and essential vitamins and minerals. Examples include rice, pasta, potatoes, breads, cereals and other grains
- Fruit and vegetables are vital to the diet as they supply needed vitamins, minerals and antioxidants. They are also low in fat and high in fibre. They should form a large part of the daily diet. Ensure the intake of a variety of fruits and vegetables by including citrus fruits, green leafy vegetables and yellow/orange and red fruit and vegetables in your eating plan
- Meat, fish, poultry and other protein foods supply protein which is needed for tissue maintenance and for the prevention of muscle wasting. Eat meat in moderation and replace meat with skinless chicken or fish to reduce fat intake. Protein foods also supply iron and B-complex vitamins. Other non-meat protein sources include eggs, beans, lentils and other legumes
- Milk and dairy products supply a good source of calcium and protein. Use fat-free or low-fat varieties if you are following a weight loss plan
- Fats and sugars should be used sparingly. Fats include butter, margarine, lard and vegetable oils. Sugar and sugary foods may promote weight gain and have little nutritional value
Ensure the diet is adequate in nutrients
The diet should include at least the Recommended Daily Intakes (RDIs) for vitamins, minerals and other nutrients.
Ensure that weight loss is slow and steady
Weight loss should occur gradually and slowly over time. A weight loss of more than two kilograms per week may prove dangerous to your health and losing a large amount of weight in a short period of time will only increase your chances of putting the weight back on.
Ensure that the programme includes plans for weight maintenance
A weight loss programme should always include a maintenance programme once your target weight has been reached. This phase is probably the most important as it ensures that you maintain your ideal weight for years to come. A maintenance programme is designed to help you change your lifestyle and eating habits permanently, so that they may become second nature.
Ensure the programme includes regular physical activity
Physical activity is an integral part of any successful weight loss programme.
Ensure enjoyment
Make sure you are eating foods that you enjoy, and that you feel you could eat for the rest of your life. You should be able to enjoy your favourite foods in moderation.
There no miracle diet or quick fix solution to weight loss. In order to lose weight, you are likely to need to change your lifestyle for the rest of your life - not just eat bit differently. This is a long-term commitment, so make sure your diet is healthy, balanced and above all, enjoyable. If you need advice or assistance planning a healthy diet that will help you lose weight, contact your GP, a dietician or an established, reputable weight loss organisation for further information.