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                                                                     General	motors	diet	plan	for	weight	loss
  If	it	feels	like	you’re	constantly	trying	to	lose	weight,	only	to	have	your	efforts	fail,	it’s	time	to	rethink	your	weight	loss	program.	An	effective	regimen	needs	to	do	more	than	help	you	drop	pounds,	it	should	also	promote	habits	that	you	can	incorporate	into	your	lifestyle.	Each	person	has	their	own	individual	preferences	and	needs	when	it	comes	to
  eating	and	dieting.	Check	out	some	of	the	top	weight	loss	programs	so	you	can	find	a	plan	that’s	right	for	you.	Photo	Courtesy:	Weight	Watchers	WW,	formerly	known	as	Weight	Watchers,	is	a	points-based	program	scientifically	proven	to	help	adherents	change	their	eating	behaviors.	Dieters	like	WW	because	it	gives	them	a	measure	of	control	over
  the	foods	they	eat,	including	access	to	treats.	Its	newest	program,	myWW,	continues	the	50+	year	old	company’s	flexible,	holistic	approach	to	food	and	wellness,	while	offering	different	levels	of	engagement	from	digital-only	access	to	personalized	coaching.	Proponents	of	WW	love	the	multiple	options	for	weight	loss	support,	like	in-person	meetings
  and	enthusiastic	online	communities,	as	well	as	the	one-of-a-kind	Wellness	Wins	program	that	rewards	members	for	healthy	habits.	Photo	Courtesy:	MyFitnessPal	MyFitnessPal	is	a	free	app	and	website	that	offers	suggested	calorie	and	nutrient	goals	based	on	the	user’s	activity	level	and	weight	loss	goals.	Users	find	MyFitnessPal	easy	to	use	and
  appreciate	all	the	options	to	customize	the	app	to	their	needs,	such	as	calculating	nutrients	for	frequently-used	recipes,	synching	the	app	with	their	favorite	fitness	tracker,	or	researching	the	macros	of	seemingly	every	food	and	dish	in	existence.	Need	a	nudge?	You	can	also	add	friends	on	the	app	for	additional	support.	A	premium	ad-free	upgrade
  boasts	additional	features	for	the	truly	devoted	tracker.	Noom	is	a	paid	weight	loss	program	popular	with	dieters	who	want	to	use	technology	to	advance	their	weight	loss	efforts.	The	convenience	of	having	a	single	mobile	app	to	track	food	and	exercise,	look	up	recipes,	and	receive	support	and	weight	loss	counseling	makes	Noom	a	good	fit	for	tech-
  savy	dieters	who	want	a	comprehensive	approach	to	losing	weight--including	those	who	aren’t	Millennials	(the	target	Noom	audience).	Dieters	love	that	no	food	is	off	limits,	and	that	the	behavioral	and	social	elements	of	eating	are	considered	as	part	of	creating	healthier	habits.	Photo	Courtesy:	The	Mayo	Clinic	Users	of	the	Mayo	Clinic	Diet	love	that
  this	program	combines	a	short	plan	with	a	large	initial	weight	loss	with	a	long-term	plan	to	permanently	change	their	lifestyle.	The	program’s	intro	period	boasts	a	lower	calorie	count	that	shocks	the	body	into	losing	weight	so	that	users	are	motivated	to	continue	the	plan.	Program	participants	like	that	this	diet	encourages	new	habits	that	promote	a
  healthy,	sustainable	diet.	Photo	Courtesy:	Nutrisystem	The	Nutrisystem	program	is	a	hit	with	dieters	who	find	themselves	short	on	time.	Your	meals	and	snacks	come	prepackaged;	all	you	need	to	do	is	heat	and	eat.	You’ll	appreciate	having	a	controlled	menu	that	requires	minimal	food	prep.	Users	also	like	having	the	option	to	customize	their
  program’s	food	to	their	tastes	and	dietary	needs,	and	the	fact	that	food	is	delivered	right	to	their	doorsteps.	Dieters	who	have	trouble	limiting	their	consumption	of	unhealthy	carbs	often	find	success	with	the	Atkins	plan,	a	low	carb	weight	loss	program.	Proponents	of	the	Atkins	plan	state	that	it’s	easy	to	follow,	reduces	their	cravings,	and	eliminates
  the	hunger	often	associated	with	dieting.	Oh,	and	that	the	pounds	often	drop	ridiculously	fast	on	a	diet	that	includes	bacon.	Fans	like	that	you	don’t	have	to	limit	your	protein	consumption,	and	that	carbs	are	eventually	reintroduced	(unlike	Keto	which	is	80%	fat,	forever).	You	can	also	purchase	prepackaged	Atkins	shakes,	bars,	and	meals	that	adhere
  to	the	plan.	If	you	aren’t	a	fan	of	breakfast	or	if	you	prefer	large	meals,	intermittent	fasting	is	an	excellent	fit	for	your	eating	schedule.	Intermittent	fasting	requires	you	to	eat	your	meals	during	a	designated	8-hour	window	that	you	select	based	on	your	schedule.	Though	hunger	pangs	are	common	at	first,	follows	of	intermittent	fasting	find	that	their
  body	quickly	gets	used	to	the	program’s	eating	window.	And	although	some	proponents	also	follow	restrictive	diets	(low	carb	is	a	popular	IF	companion),	others	swear	they	find	weight	loss	success	eating	whatever	they	want	as	long	they	stick	to	the	time	limit.	Photo	Courtesy:	DASH	Diet	If	you	need	to	lose	weight	and	address	specific	health	problems,
  like	hypertension	or	high	cholesterol,	the	DASH	diet	can	help	you	accomplish	both	of	these	goals.	Followers	of	the	DASH	diet	lower	their	blood	pressure	and	bad	cholesterol	while	raising	their	good	cholesterol	levels	and	their	overall	sense	of	wellness.	The	plan	encourages	a	lot	of	vegetables,	fruits,	and	whole	grains	while	limiting	foods	high	in
  saturated	fat.	Photo	Courtesy:	Jenny	Craig	The	Jenny	Craig	weight	loss	program	combines	the	popularity	of	prepackaged	meals	(plus	additional	fresh	fruits	and	veggies)	with	the	support	of	a	one-on-one	consultant.	Followers	of	the	Jenny	Craig	program	love	the	accountability	offered	by	their	consultant.	If	you	get	off	track	or	have	a	bad	week,	your
  consultant	will	help	and	support	you	so	that	you	get	back	on	the	plan	as	quickly	as	possible.	And	believe	it	or	not,	many	people	really	like	the	food,	especially	the	frozen	options.	Photo	Courtesy:	Cleveland	Clinic	Though	many	dieters	experience	weight	loss	with	the	MIND	diet,	the	eating	plan	was	originally	designed	to	decrease	the	age-related	decline
  in	brain	health	and	lower	your	likelihood	of	suffering	from	dementia.	Foods	rich	in	antioxidants	and	healthy	fats	are	encouraged,	while	foods	high	in	fat	or	sugar	are	limited	(think	whole	grains,	leafy	greens,	berries,	nuts,	olive	oil,	fish,	poultry--classic	Mediterranean	fare).	Followers	of	the	MIND	diet	find	that	it’s	relatively	easy	to	make	the	plan’s
  eating	guidelines	a	lifestyle,	especially	since	there	are	no	caloric	restrictions	and	the	upside	(neurological	vitality)	is	so	compelling.	Page	2	Skip	to	content	U.S.	News	and	World	Report's	annual	list	just	came	out.	Here	are	the	top	diets,	plus	a	few	stinkers	unlikely	to	be	healthy	and	sustainable.	U.S.	News	and	World	Report	just	released	their	Best	Diets
  of	2021	list—generated	annually	by	a	panel	of	experts	who	evaluate	modern	and	popular	diets	based	on	safety,	how	easy	the	plan	is	to	follow,	nutritional	value,	and	how	effective	the	diet	is	for	weight	loss.	The	best	diets	of	2021	also	have	to	be	effective	at	preventing	diabetes	and	heart	disease,	and	evidence	of	these	outcomes,	via	published	studies,
  weighed	heavily	in	their	rankings.	Here	are	the	five	top	diets,	and	my	thoughts	on	each	as	a	registered	dietitian.	I	fully	expected	the	Mediterranean	diet	to	rate	at	the	top	again	this	year.	The	eating	pattern	has	long	been	considered	the	gold	standard	for	nutrition,	disease	prevention,	wellness,	and	longevity.	The	Mediterranean	diet	is	rich	in
  vegetables,	fruits,	fish,	nuts,	pulses	(beans,	lentils,	peas,	chickpeas),	and	olive	oil.	It	severely	limits	processed	foods	and	sugar,	as	well	as	red	meat,	and	naturally	provides	a	wide	range	of	anti-inflammatory	antioxidants.	The	Mediterranean	diet	is	nutritionally	balanced	and	provides	a	diverse	array	of	satiating	foods	and	flavors.	However,	it	is	an	eating
  style,	not	a	rules-oriented	diet.	As	such,	there	are	no	guidelines	for	specific	portions,	calorie	targets,	or	meal	configurations.	That	said,	you	may	lose	weight	simply	by	shifting	your	intake	away	from	processed	foods	toward	more	fiber	and	nutrient-rich	produce	and	whole	foods.	RELATED:	10	Things	to	Know	About	the	Mediterranean	Diet	Tied	for
  number	two	is	the	DASH	diet.	DASH	is	an	acronym	for	Dietary	Approaches	to	Stop	Hypertension,	but	it’s	not	only	for	people	with	high	blood	pressure.	DASH	is	promoted	by	the	National	Heart,	Lung,	and	Blood	Institute,	which	is	part	of	the	National	Institutes	of	Health	(NIH).	This	plan	borrows	elements	of	the	Mediterranean	diet,	but	it's	a	very
  specific	eating	pattern	that’s	been	highly	researched.	In	addition	to	being	effective	for	reducing	blood	pressure,	DASH	has	been	shown	in	studies	to	promote	weight	loss,	protect	heart	health,	as	well	as	lower	the	risk	of	type	2	diabetes,	metabolic	syndrome,	and	certain	cancers.	DASH	recommends	specific	portions	from	various	food	groups,	depending
  on	one’s	daily	calorie	needs.	DASH	has	actually	been	in	existence	for	over	two	decades,	and	I	have	counseled	many	people	about	how	to	follow	the	plan.	It’s	fairly	straightforward,	and	while	and	rate	of	weight	loss	with	DASH	can	be	slow,	it’s	sustainable	long-term.	My	one	issue	is	the	lack	of	obvious	alternatives	to	animal	protein	for	those	who	are
  looking	for	a	plant-based	plan.	It’s	also	a	bit	lower	in	healthful	fats	than	I	typically	recommend.	A	flexitarian	diet	is	primarily	vegetarian	with	the	occasional	inclusion	of	meat	or	fish.	Numerous	studies	have	shown	that	the	shift	towards	a	mostly	plant-based	diet	is	tied	to	lower	body	weight	and	a	reduced	incidence	of	chronic	diseases,	including
  improved	markers	of	metabolic	health,	blood	pressure,	and	reduced	risk	of	type	2	diabetes.	There	is	no	one	way	to	follow	a	Flexitarian	diet,	as	far	as	the	number	of	times	per	week	animal	products	are	consumed	or	the	overall	makeup	of	a	day’s	worth	of	meals	in	regards	to	servings	of	produce,	whole	grains,	etc.	The	best	way	to	follow	this	plan	is	to
  maximize	your	intake	of	whole	plant	foods	and	minimize	highly	processed	foods,	even	if	they	are	fully	plant-based.	Opt	for	dishes	like	a	grain	bowl	made	with	leafy	greens,	veggies,	quinoa,	lentils,	and	tahini	over	a	vegan	cheeseburger	with	fries.	RELATED:	12	Things	You	Need	to	Know	Before	Going	Vegan	WW	ranks	highly	because	it	is	well
  researched,	longstanding,	and	not	extreme	in	its	approach.	The	newer	version	is	also	set	up	in	a	different	way,	with	options	for	how	to	follow	the	plan	based	on	members’	food	and	lifestyle	preferences.	WW	members	can	also	access	personal	coaches,	an	app,	trackers,	recipes,	fitness	info,	and	a	24/7	chat	service.	There	is	even	an	option	for	those	who
  want	to	build	healthy	habits	without	focusing	on	weight	loss.	The	WW	plan	is	customizable,	and	unlike	old	school	commercial	weight	loss	programs,	no	food	purchases	are	required.	One	potential	downside	can	be	the	cost,	which	varies	based	on	the	chosen	plan,	but	can	be	as	much	as	$54.95/month	plus	a	$20	starter	fee.	In	my	experience	WW	can
  work	well	for	people	who	thrive	when	they're	part	of	community,	like	to	use	digital	tools,	and	prefer	an	eating	plan	that	provides	structure	but	allows	for	flexible	choices.	The	Mayo	Clinic	diet	is	from	the	highly	esteemed	American	academic	medical	center	and	is	focused	on	integrated	health	care,	education,	and	research.	The	diet,	which	is	supported
  by	a	book	and	website,	are	based	on	research-backed,	tried	and	true	healthy	habits.	There	is	a	strong	emphasis	on	fitting	in	30	minutes	of	physical	activity	most	days	of	the	week,	eating	more	whole	foods,	including	veggies,	fruit,	whole	grains,	and	healthy	fats,	and	limiting	sugar	to	what's	naturally	found	in	fruit.	The	plan	includes	two	phases,	"Lose
  it!"	and	"Live	it!"	The	first	emphasizes	15	key	habits	to	focus	on	and	which	ones	to	eliminate,	without	counting	calories.	After	two	weeks,	the	next	phase	involves	identifying	how	many	calories	you	should	aim	for	to	either	lose	or	maintain	weight,	and	how	to	consume	your	calories	in	a	healthful,	balanced	way.	No	foods	are	completely	off	limits	though,
  as	the	diet	stresses	a	long-term,	maintainable	lifestyle	approach.	A	digital	version	of	the	program	is	offered	for	$5	per	month,	which	promises	to	help	you	“eat	well,	get	moving,	track	healthy	habits,	and	stay	motivated.”	It	includes	personalized	meal	plans,	recipes,	portion	control	guides,	motivational	tips,	food	and	fitness	journals,	habit	trackers,
  walking	and	running	guides,	and	fitness	tips	for	all	levels.	The	site	also	features	success	stories	that	include	both	men	and	women	who	have	shed	pounds	and	improved	their	health	by	following	the	plan	The	MIND	diet	combines	aspects	of	the	Mediterranean	diet	and	the	DASH	diet	to	create	an	eating	pattern	designed	to	focus	on	brain	health—
  including	the	prevention	of	dementia	and	age-related	cognitive	decline.	But	the	MIND	diet	can	be	followed	by	anyone	for	weight	loss	and	overall	wellness.	MIND	specifically	stands	for	the	Mediterranean-DASH	Intervention	for	Neurodegenerative	Delay.	Because	both	the	Mediterranean	diet	and	the	DASH	diet	have	such	strong	research	to	support
  their	healthfulness,	MIND	highlights	aspects	of	the	two	that	are	particularly	protective	to	the	brain.	Rather	than	a	set	meal	plan,	MIND’s	primary	directive	is	to	eat	more	of	10	brain-defending	foods,	such	as	green,	leafy	vegetables,	nuts,	berries,	beans,	olive	oil,	whole	grains,	fish,	poultry,	and	wine	(no	more	than	one	glass	daily,	preferably	red).	The
  plan	also	lays	out	five	foods	to	avoid,	which	have	been	shown	to	hinder	brain	health:	butter	and	margarine,	cheese,	red	meat,	fried	food,	and	pastries	and	sweets	.	Since	MIND	is	newer	than	both	the	Mediterranean	diet	and	DASH,	there	are	fewer	studies	on	its	outcomes.	However,	the	published	research	is	impressive.	In	one	study	of	nearly	a	thousand
  older	adults,	those	who	followed	the	MIND	diet	most	closely	had	a	53%	lower	risk	of	developing	Alzheimer’s	disease	compared	to	those	who	deviated	from	it	most.	One	downside	of	the	diet	is	understanding	how	to	transform	the	guidelines	into	concrete	meal	plans	and	recipes.	Books	and	online	resources	can	help,	but	customizing	the	plan	to	your
  eating	preferences	and	weight	loss	goals	may	require	some	expert	guidance.	RELATED:	7	Dangers	of	the	Keto	Diet	The	diets	that	rated	the	lowest	included	the	Dukan	diet	in	last	place	and	the	Keto	diet	as	second	to	last.	While	these	plans	may	result	in	initial	weight	loss,	they	lose	points	for	their	restrictiveness,	potential	nutrient	deficiencies,	and	lack
  of	research	on	long-term	effectiveness	and	health	outcomes.	These	are	important	points	to	take	into	account	if	you’re	considering	adopting	a	new	diet.	In	my	experience	counseling	many	people	over	the	years,	I	have	come	to	a	few	solid	conclusions.	First,	if	a	diet	helps	you	lose	weight	but	compromises	your	physical	or	emotional	well-being,	it’s	not	a
  healthy,	sustainable	option.	Second,	keeping	weight	off	is	about	developing	habits	you	can	stick	with	long-term.	If	you	can’t	realistically	see	yourself	following	a	given	plan	six	months	or	a	year	down	the	road,	it’s	probably	not	the	right	approach	for	you.	Finally,	weight	management	and	health	aren’t	about	being	perfect	or	strict.	The	ultimate	formula	is
  really	about	balance.	That	concept	is	a	not	as	sexy	as	a	trendy	new	diet—but	it’s	the	ultimate	win-win	for	weight	loss	and	wellness.	Cynthia	Sass,	MPH,	RD,	is	Health's	contributing	nutrition	editor,	a	New	York	Times	best-selling	author,	and	a	private	practice	performance	nutritionist	who	has	consulted	for	five	professional	sports	teams.		To	get	more
  nutrition	and	diet	tips	delivered	to	your	inbox,	sign	up	for	the	Balanced	Bites	newsletter	©	Copyright	.	All	rights	reserved.	Printed	from	this	link	is	to	an	external	site	that	may	or	may	not	meet	accessibility	guidelines.
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