Most Effective Weight Loss Eating Plans

An effective weight loss plan takes into account the quality of food you're eating, the timing of your meals and snacks, and the quantity. For rapid weight loss, supplement a good diet with a sound exercise plan that incorporates cardiovascular fitness, flexibility and strength.

Food Choices

Rather than get sucked into the fat-free fad or calorie counting, aim for foods that are unprocessed. This includes lean meat, plenty of fruits and vegetables and whole grains. Other good snacks include 98 percent fat-free popcorn and sugar-free/fat-free JELL-O and pudding. When shopping in the grocery store for food, stick to the foods on the perimeter of the store. These will be the foods in their most natural, unprocessed form. Buying healthy foods can be expensive, so look for deals at your grocer and plan your meals accordingly.

Frequency

The trick is to never let yourself get too hungry. Even if you're not a breakfast person, be sure to eat something when you first wake up so that you aren't famished by lunch time. You may have been raised on three square meals a day, but four or five smaller meals a day is entirely acceptable, and even good for keeping your metabolism going. If you do stick to the three-meal model, be sure to incorporate two snacks a day in between meals. Try to avoid eating immediately before going to bed.

Quantity

While some people lose better by tracking their food, this isn't necessary for establishing lifelong habits. For example, a healthy meal can include a lean meat the size of your palm, a whole grain the size of your fist, and a vegetable the size of your fist. Eat fruits for snacks. If you do choose to count calories, aim for an amount that will keep your body properly fueled. For example, it takes 3,500 calories to equal a pound. Examine how much you are eating and how much you want to lose a week, and develop an eating plan accordingly. A healthy amount of weight loss ranges from a half a pound to two pounds a week. While you may think dramatically restricting your food intake will speed up the process, your body will actually kick into "starvation mode" and hold on to the fat it has, undermining your efforts.