What is the best diet plan for me! is highly dependent on your current lifestyle. There are numerous to choose from, but many people are looking for healthy meal plans which can be affordable and convenient. Below are the top five meal plans that you should consider when starting a diet plan.
The best diet plan for you is going to be the diet that suits your lifestyle, tastes and resources, Losing weight is not a simple task due to all the conflicting information that has been published over the years
What Diet is Best for Me?
Confused about what you should be eating when it comes to your health and fitness goals? You’re not alone.
You could hire a personal dietitian or nutritionist to curate a custom diet plan to fit your needs, but that can get costly. We’ve got a better solution: Science-backed meal plans curated by the experts. We do the planning, shopping, and cooking – all you do is sit back and enjoy!
Stop guessing when it comes to your eating plan.
How to choose the right diet
Your fitness goals, personal preferences, budget, lifestyle and health can all play a role in determining which style of eating fits your needs.
Ultimately the best weight loss diet for you is the one you can stick to long term. This means finding a healthy, balanced meal plan that includes foods that you enjoy eating.
Identifying nutritious options that match your personal taste preferences is the best way to build better eating habits that stick around. If you love bread, pasta, and starchy foods, there’s no way you’ll survive on a low carb diet! You don’t have to sacrifice everything to get results.
Find the perfect meal plan
There is no special diet or magic pill to lose weight and get results, and it’s definitely not a one-size-fits-all approach. We are all a little different when it comes to our health and what we need to be successful.
Step one is choosing a plan with healthy foods that you enjoy eating. Then step, 2 is learning exactly how much of those foods you need (macro balance) to support your fitness goals – whether you are looking to lose weight or gain muscle.
When it comes to managing diet related health conditions like high blood pressure, diabetes, and heart disease, most don’t realize the same basic healthy eating principles recommended for good health can also support your weight loss and fitness goals!
It’s also essential to pay attention to how you feel. If your meal plan is leaving you low on energy, hungry, and cranky, it may not be a good fit. Whereas a plan that has you crushing PRs in the gym and feeling great, is likely a better choice.
The Best Diet: The One That Works for You
If you bristle at the thought of complying with someone else’s idea of how you should shed pounds, the good news is that you don’t need weeks’ worth of expensive prepared frozen meals or a militant eating and exercise program to drop the weight. Even a slight decrease in calories, preferably on a plan that meets nutritional needs, is all it takes.
“One diet is not necessarily any more successful than the next,” says Joy Bauer, MS, RD, author of Your Inner Skinny: Four Steps to Thin Forever. “We know from research studies that almost any plan that reduces calorie intake results in weight loss, regardless of whether it’s high-carbohydrate, low-carbohydrate, high in protein, or low in fat.”
But here’s the rub: Weight loss won’t last unless you change your eating and exercise habits for good in a way that meshes with your food preferences, schedule, and lifestyle.
What are the options?
The table below lists some of the more common diets. There’s overlap, but most plans can be grouped into a few major categories.
Studies comparing different weight-loss programs have found that most programs result in weight loss in the short term compared with no program. Weight-loss differences between diets are generally small.
|Diet type and examples||Flexible||Nutritionally balanced||Sustainable for long term|
|Balanced (DASH, Mayo Clinic, Mediterranean, WeightWatchers)||Yes. No foods are off-limits.||Yes.||Yes. Emphasis is on making permanent lifestyle changes.|
|High protein (Dukan, Paleo)||No. Stresses lean meats, dairy.||Deficiencies are possible on very restrictive plans.||Possibly. But the diet may be hard to stick to over time.|
|Low carb (Atkins, South Beach)||No. Carbs are limited; fats or proteins or both are stressed.||Deficiencies are possible on very restrictive plans.||Possibly. But the diet may be hard to stick to over time.|
|Low fat (Ornish)||No. Total fat is limited; most animal products are off-limits.||Yes.||Possibly. But the diet may be hard to stick to over time.|
|Meal replacement (Jenny Craig, HMR, Medifast, Nutrisystem, SlimFast)||No. Replacement products take the place of 1 or 2 meals a day.||Possibly. Balance is possible if you make healthy meal choices.||Possibly. Cost of products varies; some can be very expensive.|
|Very low calorie (Optifast)||No. Calories are severely limited, often to 800 or fewer calories a day.||No.||No. Diet is meant only for short-term use with medical supervision.|
|DASH = Dietary Approaches to Stop Hypertension, HMR = Health Management Resources.|
Ask yourself these questions when evaluating weight-loss plans
Before you dive into a weight-loss plan, take time to learn as much about it as you can. Just because a diet is popular or your friends are doing it doesn’t mean it’s right for you. Ask these questions first:
- What’s involved? Does the plan provide guidance that you can adapt to your situation? Does it require buying special meals or supplements? Does it offer online or in-person support? Does it teach you how to make positive, healthy changes in your life to help keep up your weight loss?
- What’s behind the diet? Is there research and science to back up the weight-loss approach? If you go to a weight-loss clinic, what expertise, training, certifications and experience do the providers, dietitians and other staff have? Will the staff coordinate with your regular provider?
- What are the risks? Could the weight-loss program harm your health? Are the recommendations safe for you, especially if you have a health condition or take medications?
- What are the results? How much weight can you expect to lose? Does the program claim that you’ll lose a lot of weight quickly or that you can target certain areas of your body? Does it show before and after photos that seem too good to be true? Can it help you keep up your weight loss over time?
The keys to weight-loss success
Successful weight loss requires long-term changes to your eating habits and physical activity. This means you need to find a weight-loss approach you can embrace for life. You’re not likely to keep off the weight you lose if you go off the diet and back to old habits.
Diets that leave you feeling deprived or hungry can cause you to give up. And many weight-loss diets don’t encourage permanent healthy lifestyle changes. So even if you do lose weight, the pounds can quickly return once you stop dieting.
You’ll likely always have to remain careful about your weight. But mixing a healthier diet with more activity is the best way to lose weight, keep it off for the long term and improve your health.
Dieter, Let’s Get Personal
Before you begin designing your own diet plan, some self-reflection is in order.
“Knowing who you are and what you need is the most important information you can have when it comes to losing weight, eating healthy, and changing your lifestyle,” says Heather K. Jones, RD, co-author of What’s Your Diet Type? Use the Power of Your Personality to Discover Your Best Way to Lose Weight. “Our personality explains why some approaches to weight control work, while others fail.”
Jones says dieting takes more than willpower, and that people who successfully lose weight and keep it off have simply discovered which approaches work for them and their unique personalities.
How to Design Your Daily Meals and Snacks
You know how many servings from each of the food groups you need. Now you need to decide how to combine them to make healthy, satisfying meals and snacks that keep temptation at bay. Here are some basic rules:
• Have at least three meals a day. Eating on a regular basis prevents extreme hunger that can wreak havoc on your resolve to eat better and exercise more.
• Stay fuller for longer by combining protein (found in the greatest amounts in foods from the milk and meat/beans food groups) with fiber (found in whole grains, vegetables, fruit, and legumes) at every meal and snack. Noshing on fat-free yogurt and an apple, or a hard-cooked egg and a small whole grain roll, is more satisfying than spending the same number of calories on soda crackers, which are very low in fiber and devoid of protein.
• Conserve calories. Choose the lowest-calorie choices from each food group. For example, opt for 1% reduced-fat milk or fat-free milk instead of full-fat; 93% lean ground beef instead of 85%; and light popcorn instead of popcorn smothered in butter.
Prevent Portion Distortion, At Home and Away
All foods fit on a balanced weight control plan, but proper portions are paramount. Most people rarely go overboard on carrot sticks and celery, but it’s a different story when it comes to cheese, pasta, fatty red meats, and other favorite foods.
If you’re uncertain what constitutes reasonable serving sizes — and let’s face it, most of us are — invest in a reliable kitchen scale, measuring cups, and measuring spoons to determine portions at home. If exactitude isn’t your style, learn how to compare correct portion sizes to everyday objects, such as a baseball, a deck of playing cards, and a light bulb.
Correctly eyeballing portions is particularly helpful when dining out. It’s a useful skill to have, because it’s unlikely you’ll be eating every meal at home.
“On average, Americans eat six meals a week away from home,” says Hope Warshaw, MS, RD, author of Eat Out, Eat Right.
Even when you’re dining on reasonable portions, the calories can add up.
“Research shows that restaurant food serves up more added fat and sugar and fewer fruits, vegetables, whole grains, and low-fat dairy than homemade food,” Warshaw says.
That doesn’t mean frequent diners are doomed to fail at dieting. However, it helps to limit dining out as much as possible by brining food to work and on the road, and by counteracting extra calories with physical activity.
Rely on books and the web sites of your favorite eating establishment for the calorie counts of the dishes you order. Always ask for what you need to limit calorie consumption, such as low-fat salad dressing served on the side, grilled meat and fish prepared with no added fat, and plain vegetables.
Think about your personal needs
There’s no one diet or weight-loss plan for everyone. Think about your preferences, lifestyle and weight-loss goals. Pick a plan that you can tailor to your needs.
Before starting a weight-loss program, think about:
- Diets you’ve tried. What did you like or dislike about them? Were you able to follow the diet? What worked or didn’t work? How did you feel physically and emotionally while on the diet?
- Your preferences. Do you prefer to do a weight-loss program on your own, or do you want support from a group? If you like group support, do you prefer online support or in-person meetings?
- Your budget. Some weight-loss programs require you to buy supplements or meals, visit weight-loss clinics, or attend support meetings. Does the cost fit your budget?
- Other considerations. Do you have a health condition, such as diabetes, heart disease or allergies? Do you have cultural, religious or ethnic requirements or preferences for food?