If you are trying to lose weight to fit into a dream outfit, you may be tempted to try out the hottest diet plan being endorsed by your favorite celebrity. Independent experts say these plans are indeed successful and yield results because they focus on wholesome and regular meals, cut down on salts and processed food, and strongly recommend daily exercise.
While choosing a diet plan it is important that you evaluate your specific requirements and health constraints. According to a study by US News there are diets that help in dealing with diabetes, hypertension and cardiovascular diseases. Also there are diet plans that successfully enable weight loss.
Here are a few diet plans that can help you shed excess flab and get into shape. They not only help you control and minimize fat buildup, but they also help in quickening metabolism which burns calories at a faster rate.
Popular diet plans provide you with personal counseling and access to nutritionists and trainers who advise you on a diet and workout routine. Many plans also have meal replacement products delivered right to your doorstep, so that you that you can follow recommended diet guidelines and stay away from unhealthy eating.
Read on to know about the unique features and benefits of a few popular weight loss diet plans.
1. Jenny Craig
Jenny Craig diet plan is ranked third in the list of best weight loss diets by US News. The best part of the plan is that you get personal one-on-one consultations with Jenny Craig consultants and have prepackaged meals delivered to your doorstep. One of the biggest deterrents is that it is highly priced, at about $100 per month.
The diet plan follows volumetric approach while deciding on suitable diet. If you feel hungry all the time, it will be next to impossible to stick to a diet. Jenny Craig includes low-density foods in generous quantities in its diet plan that make you feel full for longer, but at lower calories. Fruits and vegetables that have high water content and are rich in fibers and proteins are less calorie-dense.
In the first phase of the plan, you get pre-packaged meals home delivered or picked up at Jenny Craig centers every day. They include three full meals, one snack and a dessert for dinner. You need to stick to this plan till you lose half the weight you intend to. After that you cook two days a week and have Jenny Craig meals for the rest of the week. After attaining your goal weight you go back to cooking your own meals. The Jenny Craig website has hundreds of delicious easy-to-cook and nutritious recipes that will help you continue eating healthy.
A benefit of this plan is that personal consultants guide you through your journey. You can get your queries cleared, get help to make sensible choices while eating out, as well as find inspiration from others who have successfully controlled their weight. You can discuss how well your week went and choose meals for the next week. Unlimited consultations are also available but are very expensive compared to weekly access.
Regular exercise is also a part of the diet plan, and you have to ensure that you burn off extra calories that come from occasional splurges at a party or while eating out.
2. Flexitarian Diet
The Flexitarian way is flexible and helps you tread a fine line between vegetarianism and a meat-eating diet.
Going vegetarian is thought to help in weight management, diabetes and cholesterol control, and cardiovascular well-being. This is mainly because plant protein is rich in fiber, low in cholesterol and free of fat. So after a meal you feel satiated on fewer calories.
To follow the diet plan and have access to tips, guidance, recipes and disease prevention. You will have to purchase a copy of “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life,” by registered dietitian Dawn Jackson Blatner. The costs of enrolling for this diet plan is only so much as you pay for the book.
To get started, you need not make any drastic changes. You do not have to exclude any food groups or stock up your fridge with exotic veggies. You only have to add five food groups to your diet that will help you eat wholesome, healthy and low-fat.
The must-have food groups include ‘new meat’ products like tofu, beans, lentils, seeds and eggs, fresh veggies and fruits, whole grains, spices, natural sugars and dairy products. The Flexitarian diet recommends 3-4-5 calorie intake where you consume 300 calories for breakfast, 400 for lunch and a generous 500 for dinner. 30 minutes of exercise or brisk walking is recommended every day.
Flexitarian diet makes vegetarianism and vegan diets more accessible, and is something that has no harmful side-effects on your health. Plant-based foods are calorie-deficit and help you shed excess weight. It is also easier to follow on a daily basis. You can skip a trip to the butcher’s and consume less fish. You can buy veggies and fruits that are reasonably priced, or on sale and whip up cost-efficient Flexitarian meals. You can also opt for meal delivery services like FreshnLean that will bring wholesome vegetarian fare to your doorstep at reasonable prices.
3. Spark Solution Diet
The Spark Solution diet works on the principle that two weeks is all that is required to bring in healthy changes to your diet. You can follow ‘The Spark Solution’ book that gives step-by-step guidance to make it work in the first phase.
Detailed meal plans, grocery shopping lists, calories contained in different dishes and other do’s and don’ts are listed. The book also has tips and follow-up guidance for week three, four and beyond, and the diet authors say that if you successfully completed the first two weeks the ensuing journey will be easy.
A daily intake of 1500 calories coupled with regular exercise will help you shed a few pounds, and if you diligently follow the guidelines you will be able to achieve your goal weight and remain so.
You can also join the free online communities and interact with others who have successfully lost weight. This will keep you motivated to stick to your diet plan and exercise regimen.
Weight loss is safe and healthy if you follow a structured diet plan. Choose a plan and stick to the rules to achieve your desired weight. Even if you do not get quick results, do not be disheartened because these plans give better long term results than crash diets.