Lose Weight - Big Y® World Class Market®

Weighing Your Options:
These diet plans can help you shed pounds If slimming down tops your resolution list, you’ve got lots of oversized company: One out of three Americans is overweight and 65 million of us are dieting on any given day. The rest are probably trying to pick a weight loss plan (not an easy feat given the number of weight loss books and programs available these days). When searching for your “perfect” plan, keep in mind that one size doesn’t fit all: While going low-carb might have helped your sister drop two dress sizes, the plan could be too restrictive for your lifestyle. You’ll enjoy the greatest success if you choose a program that doesn’t leave you feeling deprived. To help you achieve your weight loss goal, we’ve sized up the most popular diet plans on the market.

Prepackaged Meals Weight Loss Plan
How the Pounds Come Off:
You purchase portion-controlled, prepackaged meals from a reputable weight loss company. You’ll also get a list of acceptable side dishes, drinks, desserts and snacks.

This Diet is Perfect if:
You don’t want the hassle of counting calories or fat or measuring portions. Non-chefs and those who are always on the go and need meals fast will find this program particularly appealing.

The Yum Factor:
This is one of the easiest weight loss programs to follow because the food choices are selected for you, and the low-calorie selections help you drop pounds fast.

The Yuck Factor:
Your wallet will shrink along with your waist as you fork over cash for prepared meals. Limited food choices and some meals that taste like Army rations could make you want to call the pizza delivery guy. It’s hard to follow this program when you eat out or travel and keeping the pounds off can be challenging if you don’t learn how to prepare healthy meals on your own.

Exchange Diets
How the Pounds Come Off:
You follow a low-calorie, high-fiber meal plan with a set number of servings from each of several food groups. Foods within each group are about equal in nutritional value and calories so they can be interchanged depending on what you’re craving. The big weight loss companies that offer these meal plans combine them with private weigh-in sessions, support groups (either online or in-person meetings), online tools to track your progress and counseling. Some also sell prepared meals.

This Diet is Perfect if:
You have a hard time turning away from food. The exchange system helps you keep your calorie count in check while giving you the freedom to choose what you want to eat. No food is off limits when eaten in moderation.

The Yum Factor:
This plan teaches the food selection skills you need to keep your weight off. It offers more day-to-day variety and is easy to adhere to when you’re eating out. The group support provides encouragement and helps you stick to the plan.

The Yuck Factor:
The slow-and-steady approach to weight loss can be frustrating if you have a lot of weight to lose (still, studies show it’s the best for maintaining permanent weight loss). There are fees for participating.

Low Fat Diets
How the Pounds Come Off:
You significantly cut back on the amount of fat in your diet (from red meat and dairy), while increasing your fiber intake by loading up on vegetables and fruit.

This Diet is Perfect if:
You want to decrease your heart disease risk. Extremely low fat, high-fiber vegetarian diets have been clinically proven to reverse coronary artery disease when combined with exercise
and stress reduction.

The Yum Factor:
Healthy carbs are your friend, so you can consume a lot of them, such as those found in whole grains, fruits and vegetables.

The Yuck Factor:
High-fat temptations are everywhere, which might make sticking to a low fat plan impossible in the long term. High carb levels may pose a problem for people who have diabetes or insulin resistance.

Mediterranean-Inspired Diet
How the Pounds Come Off:
Consuming more monounsaturated fats (like the kind found in olive oil, fish and nuts) counteracts the saturated fats found in meat and dairy products. You’ll also eat lots of fruits, vegetables, whole-grain breads and cereals; a moderate amount of fish and poultry; and little, if any, red meat, dairy and eggs.

This Diet is Perfect if:
You’re watching your cholesterol and can give up red meat during the time you are on the diet. Monounsaturated fat doesn’t raise blood cholesterol levels the way saturated fat does.

The Yum Factor:
Unlike most weight loss plans that restrict or forbid alcohol consumption, the Mediterranean diet encourages a glass of red wine two or three times a week with dinner because it helps reduce heart disease.

The Yuck Factor:
Beef and pork are consumed only a few times a month; fish is the primary meat. So if you are not
a big fan of fish, this might not be the diet for you.

Low Carbohydrate Diets
How the Pounds Come Off:
Your body burns carbohydrates (found in breads, pastas, fruits and vegetables) for fuel. When you limit carbohydrates, your body burns fat instead. You replace the carbohydrates with proteins (meat, fish, eggs, cheese) and pure fats (olive oil, butter, cream).

This Diet is Perfect if:
You’re a meat, but skip the potatoes (and the rolls and the veggies), type of eater.

The Yum Factor:
A low carb diet may raise high-density lipoprotein cholesterol (the good kind), lower triglycerides and reduce your risk of diabetes.

The Yuck Factor:
The meats and fats you consume are high in saturated fats, which can cause heart problems. Consuming too much protein ups your risk of osteoporosis and kidney damage.

Now that we’ve whet your appetite with overviews of the leading weight loss options, remember that choosing a plan is a very individual decision. Go with one that is practical and easy for you to follow, nutritionally balanced and easy to maintain.