Choosing an Eating Plan

One of the most important decisions you will need to make in terms of health and fitness is what eating plan you would like to follow, especially if your goal is to lose weight. There are so many to choose from, it can be really confusing in terms of what actually works and what doesn’t. And with new fads appearing all the time, it can be tempting to jump on yet another diet bandwagon.

But let’s keep things simple and narrow it down to a number of options that have been proven to work for both weight loss and overall health.

Counting Calories

Counting calories is the most common way to lose weight or maintain it. It does require a database of the caloric values of foods and a calculator or pen and paper. A food diary to keep track of exactly what you eat can help. You can calculate the calorie counts for your favorite recipes and stick to portion sizes.

The recommended daily allowance of calories for men is 2,500, and for women, 2,000. However, this assumes the person is pretty active. For most of us who work at a desk every day and love the TV at night, 2,000 and 1,600 might be better options.

Cut calories and burn more through exercise. You should see the pounds drop off at the rate of 1 to 2 pounds per week.


This works only if you are meticulous about tracking calories and portion sizes.  I'm not!

Counting Carbs

Atkins is the most famous of the low carb diets, with nearly 50 years of results behind it. The theory is that carb calories make us fatter because they tend to get stored rather than burned. The Atkins induction program allows only 20 grams of carbs per day for the first 2 weeks, about 40 for stage 2 and about 60 to 80 for the maintenance phase, to help you keep off the weight you have lost.

To put these numbers into perspective, the average American eats an average of 300 grams of carbs per day. Atkins is therefore a pretty radical diet that will involve a good deal of counting to begin with. The advantages are you can lose 10 to 20 pounds very quickly because of the significant changes in the chemical makeup of your body when you cut carbs. There are also lots of free resources online to help you. Use a food diary to keep track.

Other low carb diets include: Paleo, South Beach and Keto. Mix and match recipes and you are sure to find an eating lifestyle that is right for you.


Low carb does work.  But if can be hard if you really like your carbs!  And the body does require some for energy.  If your struggling like I was, try cutting out certain types of carbs like bread or pasta.  Or try what I have been doing and leave grains like wheat and corn out of your diet. 

Healthy diets

Every year, the magazine U.S. News and World Reports ranks the best diets in the world. The two diets consistently at the top of the list are DASH and the Mediterranean diet.

DASH (Dietary Approaches to Stopping Hypertension [High Blood Pressure]) was developed by the U.S government as a way to try to lower high blood pressure naturally. You will find information free online, such as recipes, eating guidelines and more.

The Mediterranean diet is modeled on the diet of the people in Italy, Greece, and other countries around the Mediterranean Sea. Their diet is made up of small portions of an average of 60 different foods each day. The foods are mainly fruits, vegetables, 3 portions of fish per week, and high-quality olive oil.

Both diets are heart-healthy and taste great. You’re sure to find one you can stick to for better health.