The desire to lose weight quickly often leads to choosing a diet from magazines, books, and websites that promises fast weight loss that will last forever. Unfortunately, there are no quick-fix diets for long lasting weight loss. Gaining and maintaining a healthy weight is a journey that will be easier and more successful if you work with your healthcare provider to find a diet and exercise plan that is individualized to you and your personal needs.

Here are some topics to keep in mind when looking at suitable diet plans:

  • Diets you’ve tried. What worked and what didn’t work?
  • What kind of support is right for you? Group, online, or in-person meetings.
  • Cultural or ethnic requirements or preferences regarding food.
  • Diets sometimes require a financial investment. Is the cost right for your budget?
  • How did you feel physically and emotionally during any diets you tried before?
  • Is the weight loss plan safe for you, especially if you have a health condition or are taking medication?
  • How much weight can you expect to lose? Note that weight loss of 0.5 to 2 pounds (0.2 to 0.9 kilograms) a week is the typical recommendation.
  • Is there research and science to back up the weight-loss approach?
  • Does the diet plan teach you how to make positive, healthy changes in your life to help maintain your weight loss?

What should be included in a diet tailored to your needs?

  • Flexibility – a healthy and accessible diet includes a variety of foods from all food groups. A flexible plan does not prohibit certain foods or food groups and allows for reasonable indulgence from time to time if you wish.
  • Balance – your plan should include nutrients from all food groups. Drastic calorie cuts or eliminating whole food groups can cause nutritional problems.
  • Likeability – the diet should include foods that you like, provide taste and variation, and do not limit you to certain foods. This is so that you can stick to it for the long-term and even for the rest of your life.
  • Activity – exercise can help increase your weight loss, prevent muscle loss, and maintain weight loss in the long-term.

When choosing what type of diet plan will best suit your needs, consider your preferences, lifestyle, and weight loss goals, that way you will most likely find a plan that can fit your needs.

Popular diet plans include:

Balanced: DASH, Mediterranean, High Protein: Paleo, Low Carb: Atkins, Low fat: Ornish, Meal Replacement: Slim Fast and Very Low Calorie.

Successful weight loss requires long-term changes in your eating habits and exercise. The diet must include and encourage regular lifestyle changes, cause a feeling of satiety so as not to give up, and thus help you lose weight and maintain the result.

https://www.mayoclinic.org/ healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048466

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