Weight Loss Diet

Introduction

Obesity is one of the most significant public health problems facing the United States. Excess weight is associated with increased risk for many diseases including diabetes, certain types of cancer, and cardiovascular disease.

Unfortunately, there is no magic bullet for weight loss, and many overweight people struggle for years to shed unwanted pounds. Researchers now believe that successful and permanent weight loss is only possible with comprehensive lifestyle changes that address eating behaviors, physical activity, and psychological factors such as goal-setting and self-esteem issues.

Losing weight is virtually impossible without cutting back on calories, but calorie restriction should not be so severe that you are hungry all of the time or that you are unable to attain sufficient amounts of essential nutrients.

The best approach is to moderately restrict calories and increase physical activity, so that you are able to burn more calories than you take in. A healthy weight-loss diet should include lots of fresh vegetables, fruits, whole grains, and beans. To help reduce caloric intake, cut back on sweetened beverages, and high-fat, high-calorie desserts and snack foods.

Foods Emphasized

A weight-loss diet should include lots of fresh vegetables, fruits, whole grains, and beans. These foods are naturally low in calories and fat, and contain essential vitamins and minerals. They’re also rich in dietary fiber, which can help regulate your appetite.

Although restricting high-fat foods can help cut calories, don’t limit your intake of fat too much, and take care to include a source of omega 3 fats such as flaxseeds, walnuts, salmon, or halibut in your diet everyday.

Foods Avoided

One easy way to cut calories is to limit your intake of pre-sweetened beverages such as soft drinks, fruit juice, and iced tea and to avoid adding sugar to coffee and tea. Sweetened beverages can contribute lots of extra calories, without providing any nutrients.

Dieters may also want to avoid high-fat desserts and snack foods, as these foods pack lots of calories. Although it is tempting to switch to “fat-free” foods, be aware that these foods often contain a high amount of calories despite the fact that they don’t contain fat.

Nutrient Excesses/Deficiencies

Weight loss is nearly impossible without moderate calorie restriction. However, despite calorie restriction, a carefully planned weight-loss diet should include the recommended amounts of all essential vitamins and minerals, fiber, and essential fatty acids.

Avoid weight-loss diets that severely restrict calories, allowing less than 1200 calories per day, unless these diets are part of a medically-monitored weight-loss program.

Who Benefits

Weight loss is beneficial for anyone who weighs more than their ideal body weight. Weight loss is especially beneficial for overweight people who have been diagnosed with any medical condition, most notably adult onset diabetes or cardiovascular disease.

Who is Harmed

As long as weight loss proceeds at a gradual, steady rate (no more than 1 pound per week), following a well-balanced diet, weight-loss does not pose any health risks.

Overweight children, however, should not be placed on calorie-restricted diets unless medically monitored by a primary care practitioner. Instead, children should be encouraged to increase their physical activity and limit the consumption of junk foods.