How to Slow Down the Diet Roller Coaster

Dieting is a process by which a person plans on losing a few pounds. But most people consistently struggle to find the diet that works best and is the healthiest. For some, it can take years of trying different diets – buying special foods, experimenting with various workout plans, and using vitamins and supplements to aid the process. But until the proper mix is found, dieting can be a true roller coaster ride.

Before jumping into a diet, there are some important things to research and consider.

First, think about the reason(s) for the diet. The most important thing is to do it for yourself, whether you simply want to lose some weight or have been asked to do so by a medical professional for health reasons. The desire to lose weight must be there in order for the diet to be successful.

Second, consider the length of time that you plan to diet. For only a few pounds that need to be shed to fit into a wedding dress or other short-term plans, the diet can be a little more stringent and different from one’s normal eating habits. However, for a long-term solution to a weight issue, it is imperative that the diet be one that will stay within a reasonable price range and incorporate foods that will be tolerable. By choosing a diet that is unpleasant or includes foods that are difficult to prepare, the likelihood of maintaining the diet becomes more remote.

Third, with any diet that strays much from one’s usual food intake, a doctor, dietician, or nutritionist should be consulted. It is important, especially for a long-term diet, to make sure there is a healthy balance incorporated that takes calorie levels and essential nutrients into account. The diet must also consider one’s weight, amount of exercise, and any other health issues that must be considered.

Proper weight loss should be slow and steady as most bodies are not equipped to handle drastic weight loss. Normally, in the beginning stages of a diet, the first week or two, no more than five pounds per week should be aimed for, or expected. Once initial water weight has been lost, a diet should account for approximately one or two pounds lost per week. If the diet is maintained properly, such weight loss is healthy and will be noticeable in a matter of weeks.

Any healthful diet should include the following considerations:

• If the diet consists of less than 1,200 calories per day, a daily vitamin and mineral supplement may be in order. A multi-vitamin typically satisfies all daily requirements.
• A minimum of eight eight-ounce glasses of water each day is necessary, no matter the diet. More water should be consumed if exercise is a part of the daily routine.
• A good diet limits the amount of calories from fat and cholesterol. No more than 30% of calories should come from fat, and less than 10% should come from foods with saturated fat, such as meat, butter, and eggs. And no more than 300 milligrams of cholesterol per day should be consumed.
• Daily fiber intake should consist of 20 to 30 grams to ensure proper digestion and bowel function.
• A minimum of 100 grams of carbohydrates per day are necessary to prevent fatigue.
• Protein is imperative to keep muscles from breaking down and energy from decreasing. Most women should have at least 50 grams of protein each day, and men should have a minimum of 63 grams of protein.
• Include a fair amount of fruits, vegetables, whole grains, and fat-free milk products into any diet.

If the basics listed above are taken into consideration before a diet begins, it becomes easier to shop for the proper foods, be aware of items on a restaurant menu that fit into the plan, and make the diet part of a normal routine that can be maintained as long as desired or necessary.

The bottom line is that dieting doesn’t have to be a roller coaster. A diet that is healthy and reasonable can be part of a long-term plan. Patience is a requirement, but the end result will be a healthier and happier lifestyle.