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Weight-loss options: 6 common diet plans
Meal replacements
Meal replacements, such as Slim-Fast, provide less than 400 calories a meal and are nutritionally complete. You replace one or two meals a day, such as breakfast and lunch, with a low-calorie shake or meal bar. Then you eat a healthy third meal, between 600 and 700 calories, of your own choosing. Meal replacements — if used as directed — can be as effective as other weight-loss diets.
Meal providers
Some people have a difficult time knowing what they're supposed to eat. Busy schedules leave little time for meal preparation. In such cases, relying on ready-made meals eaten at home may deserve consideration. These services can be expensive. Jenny Craig and NutriSystem are two examples of meal providers.
Group approaches
You don't have to lose weight alone. Group programs, such as Weight Watchers, can support your efforts, giving you eating plans, exercise recommendations and support from others on the same dietary path. After joining, expect regular weigh-ins, group meetings and activity sessions.
Does the plan fit your needs?
How do you know if a weight-loss plan fits your needs and lifestyle? Ask yourself these questions. Does the program:
- Include various foods from the major food groups: fruits, vegetables, grains (particularly whole grains), low-fat dairy products, lean protein sources (meat, poultry, fish, beans and other legumes), nuts and seeds?
- Include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?
- Feature foods you can easily find in your local grocery store?
- Allow you to eat your favorite foods, or better yet, all foods?
- Fit your lifestyle and budget?
- Include proper amounts of nutrients and calories to help you lose weight safely and effectively?
- Encourage regular physical activity?
If you answer no to any of these questions, the weight-loss program isn't right for you, as you probably won't stay with it. Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss strategy that you can embrace for life.
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