According to the Weight-Control Information Network, more than two-thirds of the U.S. adult population is obese or overweight. The Worldometers statistics website reports Americans spend around $55 billion annually on weight loss products. This has led to an abundance of diet and weight loss plans, which makes choosing the right diet a complex task. As around 95 percent of all weight loss attempts fail, it is essential to choose one that is healthy and easy to integrate into your lifestyle.
Study
In 2010, Science Direct published a study that concluded the fewer rules and regulations a dieter has to contend with, the more likely he is to lose weight. The study's authors found that when dieters choose what to eat, they may not be able to remember and process the weight loss program's rules if they are too complex. Therefore, when choosing a diet, it is best to go for a regimen that does not have too many strict rules and does not require that you make too many calculations, such as extensive fat, protein or carbohydrate gram counting. A good diet plan will allow you to be flexible with your meal choices but should also supply you with a list of meals and recipes should you be unsure of what to eat.
Volumetrics
"The Volumetrics Eating Plan" is the creation of Dr. Barbara Rolls, a nutrition researcher who holds the endowed Guthrie chair in Nutritional Sciences at Penn State University. The plan is based on the idea that dieters prefer to be told to eat more than less and involves adding plenty of low-energy-dense foods, such as large salads and vegetable soups, to daily menus. This was proven to be effective, during Dr. Roll's research, as she found that dieters who ate a soup or salad as part of their main meal consumed about 12 percent fewer calories than those who didn't. No food is off limits on the Volumetrics diet, though saturated fats should be eaten only in moderation.
American Heart Association Diet
The principal goal of the American Heart Association (AHA) diet is to reduce the risk of heart disease; but as obesity is a significant factor in cardiovascular disease, the diet also supports weight loss. This diet is similar to that traditionally eaten in Mediterranean countries, with plenty of vegetables, fruits and whole-grain foods, including rye bread and brown rice. The AHA encourages fat intakein the form of plant-based monounsaturated fats, found in nuts, avocados and olives. Polyunsaturated fats should be eaten regularly, such as those in salmon and tuna fish. The AHA strongly advises against eating trans fats, which increase the risk of heart disease. Trans fats are found in many baked goods, such as pies and cookies, and also in deep-fried fast food items, like French fries and chicken nuggets.
Flat Belly Diet
The Flat Belly Diet became very popular after its much-publicized release in the latter part of 2008. Devised by "Prevention" magazine editor Liz Vaccariello, the diet consists of eating four small meals a day. A monounsaturated fatty acid food (MUFA) should be included with each meal. This can be a piece of avocado, 10 olives, a small portion of dark chocolate or a handful of nuts or seeds. As each meal should not exceed 400 calories, the diet does require some calorie counting, but the book provides plenty of recipes and meal plans. Although calorie intake is limited, the MUFA-rich foods are filling and help prevent feelings of hunger.
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