To help sort through the many diet plans being promoted in bookstores and the media, Consumer Reports Magazine ranked eleven different diets in its June 2005 issue. The diets were evaluated based on nutrition and how well they meet the 2005 U.S. dietary guidelines. Clinical research studies were also used to measure the diets effectiveness in terms of how much weight people lost and how many people were able to stay on the diet.
Researchers found the ability to stick to a diet as the main hurdle to permanent weight loss. Sticking to a diet was defined by the amount of time that one staid on the diet and how carefully the recommended foods were followed. The good news is that staying with a diet can lead to weight loss results. Consumer Reports sites studies that show that people who stay on a diet for at least six months lose more than 5 percent of their starting weight. Consumer Reports’ experts recommend that the best weight loss program is one that is healthy and can be sustained for life.
Consumer Reports concluded that there are four factors to a successful diet, regardless of the specific plan: (1) Eat bulk, low-calorie foods: vegetables, fruits, and water-based foods such as soups, and beans, as opposed to pastries. These foods will make you feel full without the extra calories. (2) Control blood sugar and eat foods that do not spike sugar levels. High-fiber carbs can meet this goal. (3) Measure portions. (4) Seek encouragement and support from others: a group, individual, or regular telephone call can provide this extra personal support that has been shown to help dieters stick to their plan and progress towards their goal.
What’s the bottom line? Successful dieters in the Consumer Reports study cited that their “own diet and exercise regimen” was the most effective strategy since everyone has a different health history, different needs and preferences. Consumer Reports’ experts suggest cutting the easiest calories first – the non-nutritious foods such as soft drinks, juices and oversized baked goods. Choose a safe dietary plan with 1-2 lbs weight loss per week and check with your doctor. The more strictly you follow the diet, the more likely you will be successful. Additionally, if the diet is too difficult or unpleasant to follow, and you are not getting the weight loss results, try something else.
Editor’s Note: Zoe Foods worked with a registered dietician to develop a healthy meal plan that incorporates a balanced diet. The Zoe Foods Meal Plan is based on our philosophy that eating wholesome foods is the basis for healthy living. When foods are eaten in moderation, you can have a healthy, satisfying diet. And when a diet of wholesome, natural foods is combined with an active lifestyle, you have the keys to healthy living. Our meal plan is designed to give you lean protein and fiber rich meals that can help you lose weight, be heart healthy, manage menopausal symptoms, and have overall balanced nutrition. The Zoe Foods Meal Plan can be found at: http://zoefoods.com/mealplan.htm.
