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To maintain weight, the number of calories consumed must equal the number of calories the body burns. For those trying to lose weight, the number of calories consumed must be fewer than the number burned each day. The most effective way to accomplish weight-loss is to cut back on calories by decreasing food intake, while increasing physical activity.
Foods to Increase

An important component of successful weight-loss and weight maintenance is including fruits and vegetables, whole-grains, and fat-free dairy products, for a healthful diet.

    Fruits and vegetables, especially those that are bright in color (dark green or red and orange), provide important antioxidants that may play a vital role in disease prevention. Fruits and vegetables are also naturally low in calories, which help in weight-loss and weight-maintenance. For more information, see fact sheet Dietary Fiber.
    Whole-grains are also an important component of a healthy diet, and contain high levels of important nutrients as well as dietary fiber.
    Low-fat or fat-free dairy products such as milk, yogurt, and cheese, will provide adequate nutrients along with less calories from fat.

Foods to Decrease

An important component of successful weight-loss and weight maintenance is including fruits and vegetables, wholegrains, and fat-free dairy products, for a healthful diet.

    Fat contains 9 calories per gram, which is more than twice the calories of protein and carbohydrates (4 calories per gram each). Limiting one’s fat intake will not only lower overall dietary fat and calories, but also reduce a critical risk factor for cardiovascular disease. A healthy goal for fat intake includes obtaining 20-35% or less of total calories from dietary fat (specifically receiving less than 10% of calories from saturated fat, and eliminate trans-fat completely). For more information on dietary fat, Dietary Fat and Cholesterol.
    Lowering sodium intake to less than 2,300 milligrams, (less than 1,500 milligrams for older adults, African Americans, or those with health conditions that increase risk for high blood pressure), is also an important component of a healthful diet. Foods high in sodium are often processed, pre-packaged, and may have more calories from added fats and refined sugar. For more information on sodium, see fact sheet Sodium and the Diet.
    Products with added sugar include sugar-sweetened beverages (such as soda, sports drinks, and energy drinks), and items such as cookies, pastries, ice-cream, and candy. These products are often highly processed and contain empty calories (foods that contain calories of little nutritional value). For more information on added sugars, see fact sheet Sugar and Sweeteners.

Strategies to Change Eating Behaviors

The following behavior change techniques can help alter poor eating habits:

    Record unhealthy eating habits in order to identify places, emotions, or activities that may lead to inappropriate eating.
    To change unhealthy habits, make simple changes such as eating meals away from the television or computer. When feeling stressed, choose to go for a walk or call a friend instead of eating unhealthy foods.
    Pay attention to portion size when cutting back on the number of calories consumed. Choosing sensible portions is an important factor in controlling calorie intake and managing weight.

Physical Activity

Those who alter their eating habits and stay physically active are the most successful at losing weight and maintaining weight-loss. Physical activity burns calories, raises metabolism, and helps with body fat loss. Staying active also promotes a sense of well-being, reduces stress, and has beneficial effects on HDL “good” cholesterol.

Find an activity that is enjoyable. If additional health problems also accompany overweight or obesity, consult with a medical professional before beginning an exercise program. Start slowly, and then work up to at least three to five 30 minute sessions of moderate exercise per week, or three to five 15 minute sessions of vigorous exercise per week. Strengthening exercises such as sit-ups or weight lifting should also be incorporated two days per week.
Examples of Popular Diet Books

Dr. Atkins’ New Diet Revolution

2009—Robert C. Atkins, M.D. Additional books: Atkins for Life

    Characteristics: High protein, high fat, and very low carbohydrate. Claims to help those with food intolerances or allergies, heart disease, diabetes, and yeast infections. Megavitamin/mineral supplements recommended daily.
    Strengths: Weight loss will likely result due to the low calorie eating plan. Triglyceride levels may decrease due to limited carbohydrate intake. High fat intake provides satiety for a long period of time.
    Weaknesses: It is nutritionally unbalanced, restrictive, and allows no bread, pasta, or cereal, and extremely low in fruits and vegetables. Ketoacidosis (the breakdown of fat and protein) is encouraged, which may be harmful for some individuals.
    Comments: Does not teach good eating habits, and may be potentially dangerous. Claims are not nutritionally sound and not intended for maintenance of weight loss. Initial weight loss is mostly water weight.

The Beck Diet Solution: Train your brain to think like a thin person

2007—Judith S. Beck

    Characteristics: Six week plan based on behavior change through cognitive therapy. Does not include a diet plan, though a healthy diet and consult with a dietitian is encouraged.
    Strengths: It is realistic, and does not expect behavior change overnight. Provides skills to successfully change thoughts and behaviors regarding food.
    Weaknesses: A significant time commitment, and a diet plan or recommendations for what one should or shouldn’t eat are not provided.
    Comments: Appropriate for any individual looking to lose weight. Focuses on the tools needed to change thinking patterns and maintain a healthy weight throughout life.

Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss

2011—Joel Fuhrman, M.D.

    Characteristics: Encourages nutrient dense foods and consuming foods with a higher ratio of nutrients to calories. Two stages: a “6 week plan” with specific guidelines for foods to consume, and a “life plan” slightly less structured focusing on maintaining the diet over time.
    Strengths: Focuses on health rather than weight loss in order to maintain long-term health.
    Weaknesses: The “6 week plan” is restrictive- eliminating all dairy and animal products, and no in-between meal snacking. Physical activity is not addressed.
    Comments: Weight loss will result, mostly due to decreased calorie consumption. Whole food groups are eliminated, and may result in inadequate nutrient intake.

The GenoType Diet: Change Your Genetic Destiny

2007—Peter D’Adamo with Catherine Whitney

    Characteristics: Specific dietary and exercise recommendations are followed according to one’s “GenoType.” Diet based on the science of epigenetics (the interaction between one’s genetics and environment).
    Strengths: Personalized diet, and includes exercises. Provides information on serving size and portion sizes. Diet is balanced and full of variety.
    Weaknesses: The long term effectiveness of this diet is largely unknown. Preparing meals may be difficult, especially if each family member belongs to a different “GenoType.”
    Comments: Easy to follow, and brings self-awareness of food consumed. Supplements and other products sold by this author should be used with caution.

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