The five rules for choosing a diet

January 2, 7:33 AMNutrition ExaminerCarol Bardelli

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Follow these rules for a smaller waistline in 2009.

Ready to go on a diet, but you don't know where to start? Here's your mini guide to choosing a diet that's right for you.

Rule one: Skip the fads. If a diet eliminates a whole food group (example: "no whole grains ever"), demands you must never, or always, combine two food groups (example: "always eat fats with proteins"), or claims certain foods have magical fat burning powers ("eating grapefruit burns fat"), skip it. Only consider diets that stress a wide array of healthy foods including fruits and vegetables, lean meats, healthy fats like Omega 3's, and portion controlled amounts of high fiber carbohydrates. 

Rule two: Your program must incorporate a balanced exercise program. If your goal is to lose weight and keep it off a balanced approach to exercise is crucial. The National Weight Control Registry is the largest prospective investigation of long-term successful weight loss maintenance. They found that 90% of successful dieters who keep the weight off exercise, on average, one hour per day. And there's evidence that those who incorporate resistance training have more muscle mass. More muscle mass equals more calories burned every day.

Rule three: You have to make it a lifestyle. If you're considering a diet you know you can't do for the rest of your life, walk away. First, it's probably a fad diet - see rule one. Second, and most important, permanent weight loss comes from permanent dietary changes. Look for a diet with delicious, easy to prepare recipes using normal, everyday ingredients you can find in any grocery store. If your food isn't delicious and satisfying you won't stay on a program no matter how much weight you lose. Each recipe should list portion sizes, aExaminer.com Examiner Publishing Toolnd nutrition information including calories. The diet you choose should have the information you need to relearn healthy eating habits, particularly portion control. You can eat too much of anything and gain weight. Learn to prepare delicious, healthy foods and eat portion controlled.

Rule four: Be realistic. If a diet claims you can lose 30 pounds a month, or 3 sizes in 3 days, or some such silliness you're being conned. Healthy weight loss should consist of no more than 1 to 3 pounds a week. For a detailed explanation read my article 'How Much Body Fat Can You Really Lose In A Week?' You'll learn the truth about "lose it fast" diets. It's not physically possible for the human body to lose large amounts of body fat rapidly. A large loss of weight in a short amount of time consists of some body fat along with muscle mass, fluids, intestinal matter, and other tissues. You do not want that, you want a slow loss of mostly body fat.

Rule five: Be flexible. By this I don't mean stretching or taking Pilates classes. (Though they're excellent ideas). If you start a new diet and find it's a poor lifestyle fit, try another diet. Don't use this as an excuse to fall off the wagon. Just move on. If there's only a few things about a diet you dislike, change those things. If your program calls for walking everyday and you hate the treadmill, try mall walking with a friend. Or substitute an activity you enjoy in place of walking. Swim, bike, or horseback ride. If your plan insists on no eating after 6 pm and your family eats dinner at 7 pm, go ahead and eat at the time convenient to you. Meal timing is not crucial unless it's your post resistance training meal. If you're lifting weights you do need a protein snack within an hour or two of your workout. This philosophy goes for food. If day two of your program insists on tuna for lunch, and you hate tuna, substitute a protein you actually like. A tuna sandwich and a turkey sandwich made with otherwise identical ingredients are virtually identical calorie-wise. (3 ounces of tuna has 99 calories, 3 ounces of white turkey breast has 90 calories).

Resources:

CNN's 10 Healthiest Diets Comparison

How Much Body Fat Can You Really Lose In A Week? The truth about "lose it fast" diets.

Resistance training is not a substitution for cardio exercise. When combine with cardio exercise, however, the effect is faster.

Making Sense of Portion Sizes