How to Diet

Dieting often means temporarily changing your eating habits in order to reach a goal. Often that goal is losing weight but sometimes it is gaining weight, improving overall health or addressing a medical condition. Whatever your motivation for dieting, this article will give you helpful tips that can make your diet easy, safe and successful.

Steps

Method 1 The Planning Stage

1. 1 Ask yourself why you want to diet. Being clear about your reasons and your goals can help you choose an eating plan that makes sense and pays off for you in the way that you hope it will.
   • Manage diabetes. If you've been diagnosed with diabetes, changing your eating habits is a must. Reducing or eliminating sugar from your diet is key to living well with this disease.
   • Reduce your risk of heart disease. Eating foods that will bring down your cholesterol levels and help rid you of excess belly fat can decrease your risk for heart disease.
   • Drop that baby weight. Putting on extra pounds is part of any pregnancy, but at a certain point you may decide that baby fat looks best on your baby and be ready to get back to your pre-pregnancy weight.
   • Get ready for swim suit season. Lots of folks go into diet mode when the weather warms up and the prospect of putting on a swim suit is downright frightening. Sometimes just small changes in your diet can make the difference between being bikini-ready or swim-trunk-terrified.
2. 2 Bulk up. You might be interested in adding muscle and putting on some extra weight in a way that's healthy. Protein is integral in developing muscle mass, so your diet should focus on maximizing the daily amount of recommended protein.
3. 3 Verify that you can diet safely. Before you take on any new eating plan, it's best to consult with a physician to make sure a diet won't prove dangerous for you.
   • Let your physician know your plan for dieting. Anything under 1200 calories a day can be dangerous. Michelle May, a weight management doctor says, “Rapid weight loss by critical calorie restriction causes water, some fat, and muscle loss, which ultimately decreases metabolism so the body needs fewer calories to survive.” It also causes a shift toward a higher percentage of body fat, which increases the risk for metabolic syndrome and type 2 diabetes. ^[1]
     • Some people use calories as a way to measure their target food consumption, others base their diet on grams (of protein, whole grains, etc.), while some create lists of foods to eat more of and foods to eat less of. Decide how you'll approach your diet.
   • Review your prescription medications with your doctor. It's important to be sure that your diet plans are in sync with any nutritional guidelines that may be associated with the prescriptions you take.
     • For example, if you take ACE inhibitors to lower your blood pressure you need to watch your intake of bananas, oranges and green leafy vegetables. If you've been prescribed tetracycline you may need to avoid dairy products during the period you take the drug. ^[2]
4. 4 Analyze your current eating habits. Before you change what you're doing, you need to know what you do now. Keep track of what, when and where you eat for insight into your current eating habits.
   • Keep a food diary. Put a journal in the kitchen or next to your bed and write down what you eat (meals, snacks, those little "tastes" from you friend's plate--all of it), the time of day that you eat and where you eat (kitchen table, sofa, bed).
   • Track online. Several websites offer online tools that allow you to track your eating habits electronically. If it's as close as your smartphone, it should be easy for you to keep track.
5. 5 Identify problem areas. We all have different eating habits and "triggers" that can cause us to overeat. Being aware of yours is the first step in managing them as part of your new eating plan.
   • Stress. One of the biggest causes of overeating is stress. When we feel under-the-gun or anxious, we often turn to food for comfort. If this is a problem area for you, you may need to include stress management techniques or stock healthier food options to deal with this trigger.
   • Fatigue. When we're tired we're less likely to make good food choices. If you realize you often eat while tired, you'll need to think about how you can get more rest and make sure that you grocery shop when you're feeling your most rested and focused.
   • Loneliness or boredom. Friends all out of town? Can't find something to do? If you discover that you turn to food when you're on your own, you might want to think about supplementing your new diet with some new activities or hobbies that will get you out of the house, keep you engaged and stop you from overeating.
   • Excessive hunger. If you put off eating because of a busy schedule, you may discover that by the time you sit down to dinner you're ravenous and eat everything in sight. If this is a problem area for you, think of how you can schedule mini-meal breaks in your new eating plan.

Method 2 Foods to Incorporate

1. 1 Eat more fruits and vegetables. Fruits and vegetables make up a huge part of a healthy diet. They contain essential vitamins, minerals, and antioxidants that keep your body functioning well and protect it against harmful free radicals. The food pyramid calls for 2 1/2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruit per day for adults.^[3]
   • Go red. Many red fruits and veggies are loaded with powerful, healthy antioxidants. Antioxidants soak up damaging free radicals and may help fight heart disease, reduce the risk for some cancers, stroke and macular degeneration. ^[4]
     • For example, tomatoes are a good source of potassium and vitamin C, which makes them good for your heart. They may protect against prostate and breast cancers. Red peppers have tons of vitamin A, which helps with skin, bones, and teeth, and almost as much vitamin C as an orange. ^[5]
   • Think green. Green vegetables contain calcium and iron not to mention soluble fiber, which helps stabilize blood sugar, lower LDL cholesterol (the bad kind) and keeps you feeling full longer so you're likely to eat less.
     • For example, kale is a wonder veggie with tons of benefits--it's high in fiber, iron, vitamins A, C and K and antioxidants, helps fight inflammation and lowers cholesterol. ^[6] Broccoli is high in fiber, protein and vitamins A, C and K, improves eye and skin health and detoxes the body. ^[7]
2. 2 Consume more lean protein. Your body needs protein to build muscle, provide immunity protection and keep your metabolism on track. To get the benefits with none of the detriments that can be associated with protein sources, choose foods that are high in protein and low in fat.
   • Be a fat detective. Pick skim milk rather than whole milk, lean ground beef or ground turkey rather than marbleized ground beef. Look for fat that's hidden--or not so hidden--in your protein choices.
     • Avoid full-fat dairy products, organ meats such as liver, fatty and marbled meats, spareribs, cold cuts, hot dogs and sausages, bacon, fried or breaded meats and egg yolks. ^[8]
   • Become a fan of fish. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. ^[9]
   • Be one with beans. And peas and lentils--legumes in general are good sources of protein and contain no cholesterol and less fat than meat. Try a soy or bean burger in place of a hamburger or toss some tofu into a veggie stir-fry or salad.
3. 3 Look for whole grain foods. Whole grains are the entire seed of a plant and contain three parts: the germ, the bran and the endosperm, so whole grain foods contain all three of these components. Unfortunately, when plants are refined the bran and the germ are removed and about 25% of a grain’s protein and at least 17 key nutrients are lost. To get all the benefits, look for foods that are labeled as whole grain. ^[10]
   • Reap the benefits. Studies have documented numerous benefits of a diet rich in whole grains. They include reduced risk of stroke, heart disease, type 2 diabetes, inflammatory disease, colorectal cancer, gum disease and asthma, better weight maintenance, healthier carotid arteries and healthier blood pressure levels. Shoot for 48 g. of whole grains in your diet daily. ^[11]
   • Source your supermarket. About 15% to 20% of products on supermarket shelves are whole grains. ^[12] Look for products labeled as "whole grain" or check to see if a product has the "Whole Grain" stamp from the Whole Grains Council.
   • Check multiple food items. It's not just grains, flours and breads that can be whole grain; pastas, cereals, cookies, tortilla chips, pancake mixes and other grain-based products can be labeled whole grain, so read the package carefully.
4. 4 Include healthy fats. Not all fats are bad for you; in fact, some should definitely be a part of your healthy eating plan. Monounsaturated fatty acids (MUFAs)are a healthy type of fat as are polyunsaturated fats and offer certain benefits such as a reduction in LDL cholesterol (the bad kind), an increase or maintenance of HDL cholesterol (the good kind), help stabilize insulin levels and control blood sugar.^[13]
   • Foods high in MUFAs include avocados, canola oil, nuts (almonds, cashews, pecans and macadamias plus nut butters), olive oil, olives and peanut oil.
5. 5 Eliminate trans fats. Trans fats are oils infused with hydrogen, so you might see them listed as "hydrogenated" oil on package labels. They raise bad cholesterol and lower good cholesterol, cause weight gain, increase the risk for heart disease, cancer, stroke and infertility. ^[14]
   • Among the biggest sources for trans fat are commercially fried food and packaged foods, especially baked goods.
   • Beware of labels claiming no trans fats. The FDA allows food with up to a half-gram of trans fat per serving to be labeled "trans fat free." Eat enough of them and those half-grams add up. ^[15]
   • Trans fats are so bad for you, New York City has passed a law prohibiting the use of them in restaurants.

Method 3 Foods to Avoid

1. 1 Skip the processed foods. Processed foods and fast foods are high in the kinds of things you're better off avoiding--sodium, saturated fat and sugar. It doesn't mean the occasional fast-food burger or frozen entrée will kill you, but these are the kinds of foods you want to limit.
   • The government's most recent Dietary Guidelines for Americans recommends that no more than 10% of calories come from saturated fats. If you're on a 1500 calorie-a-day diet, that means you can have 15g of saturated fat a day--fast-food burgers can have anywhere from 12g to 16g.
2. 2 Stay away from sugary drinks. Sugary drinks, especially soft drinks, have been linked to weight gain and obesity. Calories consumed through a straw are still calories and contribute to packing on the pounds, so plan to cut down or reduce your consumption of these beverages on your diet.
   • The best thirst quencher is and always has been water. Plus drinking more water will make you feel more full and may reduce your intake at mealtime.
     • Make water more appealing to your taste buds by adding slices of citrus, cucumbers, mint or other herbs.
   • Juice sounds healthy, especially drinks made from 100% juice, but they're high in sugar. Drink them in moderation or add water to get some of the nutritional benefits with fewer calories.
   • In a study by Harvard University researchers, sugary drinks were linked to 180,000 deaths a year worldwide, 25,000 in the United States alone. ^[16]
   • Another 2013 study, this one by the scientists at Imperial College London, found that the risk of type 2 diabetes rose by as much as 22% for every 12 oz. serving of sugar-sweetened drinks consumed per day.^[17]
3. 3 Avoid specific ingredients as needed. You may have a condition that requires you to steer clear of certain ingredients, so read labels carefully and stock up on products that suit your specific dietary requirements.
   • Celiac disease. Celiac disease is a digestive disorder caused by intolerance to dietary gluten, a protein found in wheat, rye, and barley. Thanks to a growing awareness of the needs of those who are not able to tolerate gluten, a number of gluten-free products are now on the shelves of not only specialty food stores but also your local supermarket.
   • Hypertension. A dangerous condition and a precursor to heart disease and stroke, hypertension can be managed in part by a diet that's heavy on fruits, vegetables and lean protein. The DASH diet--which stands for Dietary Approaches to Stop Hypertension--has been shown to decrease blood pressure, is recommended by a number of health organizations including the National Institutes of Health and was ranked No. 1 best overall diet in the U.S. News and World Report's Best Diets 2012. ^[18]
   • Food allergies. If you suspect a food allergy, be sure to get tested by a physician. Eight foods account for 90% of all food allergies: peanuts, tree nuts, milk, eggs, wheat, soy, fish and shellfish. If you have any of these allergies, read food labels very carefully to avoid choosing items that may trigger an allergic reaction.

Method 4 Staying on Track

1. 1 Ease into your diet. While it may be tempting to drastically cut calories and impose unrealistic eating expectations to hasten weight loss, a slow and steady approach is more effective and easier to maintain.
   • Change just one meal a day. Rather than redoing your plate at every meal, try eating just one healthier or smaller meal a day. You won't feel deprived with this gradual change, which will give you time to adjust to your new way of eating.
   • Eliminate or replace one snack a day. If you always have a cookie at your 3 p.m. coffee break have a peach instead or simply skip the sweet treat altogether. Or trade your large mocha for a cup of green tea with a squeeze of lemon.
2. 2 Treat yourself occasionally. Having a reward system in place can help keep your enthusiasm high while dieting and prevent you from going off track.
   • Schedule a "cheat" day. Allow yourself one day a week when you can forget your dietary restrictions and eat whatever you want. It'll give you something to look forward to and keep you from feeling deprived.
   • Be careful of labeling a food as "forbidden." Human nature makes us desire something we can't have even more. Avoid saying that you can "never" have a certain food on your diet plan. Allow for exceptions to reduce the allure of certain tasty treats.
3. 3 Monitor your progress. To track your success in taking off the pounds, set up a system that will let you see how you're doing.
   • That same food diary you started at the beginning of your plan to track your eating habits can be used to track what you're eating on your new plan. Compare your entries from week to week to see trends, triggers and successes.
   • Use an online program. Enter all the information about your new plan (starting weight, goal weight, daily menus) into an electronic program that will keep your progress at your fingertips. Many of these programs offer healthy recipes and community forums where you can connect with others who share your goals.
   • Conduct weekly weigh-ins. It's not just what your food diary says that matters, it's what the scale says as well. Set a certain time each week to weigh yourself and make note of the results.
4. 4 Keep yourself accountable. You shouldn't beat yourself up about the occasional slip-up on your diet, but don't let yourself off the hook entirely. You've set a goal and charted a course, now it's up to you to stay on track.
   • Tell someone (or everyone) that you're dieting. Making a public declaration can increase your chances of success by holding you accountable to others. It can also engender the support you need from family members and friends who can cheer you on to your goal.
   • Join a support group. This could be formal group such as Weight Watchers or simply a group you organize yourself. Post an ad on Craigslist looking for weight-loss partners or organize or join a Meetup group dedicated to healthier eating.
5. 5 Stay positive. Dieting can be difficult and change isn't necessarily easy but keeping a good attitude can help you get over the rough patches you may encounter on your road to better health and a better body.
   • Post inspirational sayings on your fridge. Having mood-boosting words-of-wisdom close at hand can help you handle a difficult diet day.
   • Do things that make you feel good. Get a pedicure, have your hair done, buy a new perfume. Little things that make you feel special and pampered can offset the feeling of deprivation that can sometimes creep in when you're dieting.

Method 5 Ending the Diet

1. 1 Stop once you reach your goal. Some diets are meant to be life-long and others are simply short-term to achieve a weight loss goal. Many diets are fine temporarily but may not be healthy over the long run.
   • Be careful of "yo-yo" dieting. "Yo-yo" dieting, also known as weight cycling, is the phenomenon by which you lose weight on a diet, regain it after the diet ends and embark on a new diet. Repeated "yo-yo" dieting can increase the risk for mental distress, life dissatisfaction and binge eating; over time it can damage the cells that line the blood vessels increasing your risk for heart disease. ^[19]
2. 2 Ease out of your diet. Ending a diet can be a relief, but if you simply return to your old ways of eating, you can easily gain back the weight you worked so hard to lose. Instead, think about putting a maintenance plan in place to keep you at your new weight.
   • If you've been on a liquid diet or one that seriously restricted caloric intake, you must be careful and add foods back slowly so as not to shock your system. Incorporate homemade soups, fruits and vegetables over a period of a few days before settling into a healthy eating routine.

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