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How to Choose a Good Weight Loss DIET® in Cork

Choose a Realistic Healthy Weight Loss DIET®

We all want to lose weight fast, preferably by eating our normal favorite foods! Unfortunately, successful weight loss means slow but steady weight loss and a change of eating habits. Here are a few suggestions to help you choose a successful weight loss dIET®.

1. A Healthy Weight Loss DIET®

The emphasis of any sensible weight reducing dIET® plan should be healthy weight loss, not fast weight loss. So the best type of weight loss dIET® is a calorie-reduced version of a healthy balanced dIET®, using foods from all food groups as outlined.

Weight Loss Pyramid

The weight loss pyramid (see below) is a replication of the Food Guide Pyramid, except that the number of servings from each food group is reduced to the minimum amount for good health. Generally speaking a weight loss dIET® should be viewed as a normal dIET® minus calories, leaving a nutrient-dense eating plan calorie controlled for slow but steady weight loss.

Table 1. Weight Loss Pyramid

(Eat Sparingly)
Milk, Yogurt, Cheese Group
(2 Servings - Low-fat/Fat-free)
Meat, Poultry, Fish, Beans, Eggs, Nuts
(5-7 ounces)
Vegetable Group
(3-5 Servings)
Fruit Group
(2-4 Servings)
Bread, Cereal, Rice, Pasta Group
(5-8 Servings)

Healthy Weight Loss DIET® - In a Nutshell

Weight loss dIET® theories are everywhere. So let's ignore the High-Protein Low-Carb vs. Low Fat dIET® argument and focus on what constitutes a healthy weight loss dIET® plan.

In terms of total calories, and calories from fat, carbs and protein, here are ballpark figures for a healthy weight loss dIET®.

  • Total Calories
    Between 1200-2200 calories a day, depending on how much weight you have to lose.
  • Calories from Fat
    About 25-30 percent, of which 1/3 max should be saturated fat. Vegetable fats (especially those containing Omega 3 fatty acids) or fish oils, are preferable to animal fats.
  • Calories from Carbs
    About 50-60 percent. Choose wholegrains and lower Glycemic Index (GI) carbs when possible. Higher GI carbs are okay in combination with lower GI foods.
  • Calories from Protein
    About 15-20 percent. Include vegetable protein occasionally.
  • Balance Your Weight Loss DIET®
    The most successful weight loss dIET® is a balanced one with a varIET®y of unprocessed fresh foods that keep your body healthy. Remember: a healthy body loses weight faster than a sluggish unhealthy body.

2. A Weight Loss DIET® Written by a Qualified Doctor/DIET®itian/Nutritionist

Even the most qualified doctors and so-called experts can create unhealthy weight loss dIET®s. Nevertheless, it makes good dIET® sense to choose a weight loss dIET® written by a professional. Ideally, it should provide a healthy dIET® plan plus advice on nutrition and exercise, plus a weight loss support service.

3. A Weight Loss DIET® with Sufficient Calories

Many weight loss dIET®s are based on gimmicks. For example, they advise you to restrict certain foods, or they tell you to eat a specific combination of dIET®-foods. However, the reason such dIET®s help you to lose weight is because their calorie-level is very low. In other words, you lose weight because these dIET®s are feeding you a very low level of calories, NOT because of their magical restricted-food or food-combination formulas.

4. A Weight Loss DIET® that Offers Slow but Steady Weight Loss

A sensible weight loss dIET® offers a healthy rate of weight reduction. After all, the human body can only sustain fat loss of 'about' 2-3 pounds per week - more rapid weight loss won't be fat-loss but water or water-and-muscle loss. Water loss is regained almost immediately, while loss of muscle or lean body tissue is unhealthy and causes a drop in metabolic rate. A lower metabolism can lead to weight gain.

5. A Weight Loss DIET® that Focuses Exclusively on Real Food

DIET® and weight loss supplements and 'essential extras' are big business. But usually these dIET® and weight loss extras are unnecessary and expensive. Instead, choose a dIET® that focuses just on real food.

6. A Weight Loss DIET® You Can Follow for Life

Some dIET®s offer short-term weight loss only. Their eating plans are too restrictive for long term use. These dIET®s are not ideal and cannot improve your long term eating habits. Ideally, choose a weight loss dIET® you can follow for life and which teaches you lasting eating habits.

Weight Loss DIET®s that Are Less Reliable - Summary

  • Any weight loss dIET® written by an unqualified person.
  • Any weight loss dIET® that excludes or severely limits foods from any main food group as listed in the Food Guide Pyramid.
  • Any very low-calorie weight loss dIET®.
  • Any weight loss dIET® plan that offers extravagant weight loss.
  • Any dIET® or weight loss plan that states weight loss supplements are necessary for weight loss.
  • Any weight loss dIET® that is short-term only.

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