What Makes a Weight Management Plan a Good One?

Although nearly all diet approaches may help you lose weight, they’re not all good diets. A good diet not only helps you lose weight, it helps you do so nutritionally, safely, and effectively—giving you all the tools needed to help keep lost pounds off! So, how do you know if the approach you’re using is a good or bad diet?

Whether you seek advice from a registered dietitian, join a program, or choose another diet option, there are ten key components of a good diet. Use—and re-use—this checklist to determine if the plan you’ve chosen is a good one:

THE 10 KEY COMPONENTS

1. SAFETY: The diet ensures that my nutritional and energy needs are met. It recommends seeking medical advice before beginning the diet.
2. DISCLOSURE: All potential health risks and possible costs associated with the diet are disclosed.
3. SCIENCE: It’s based on sound nutrition science, not just testimonials or one study. There are several studies or medical associations, such as The American Dietetic Association, that support the science behind the diet.
4. REALISTIC: The diet realistically fits my lifestyle, personal food preferences, and budget. It doesn’t require difficult-to-find foods or other dietary products. The diet can be modified, if necessary. Claims are realistic; they don’t sound too good to be true.
5. GOALS: The diet promotes a slow, steady rate of weight loss—no more than two pounds per week, unless your doctor advises differently. The weight loss goals are individualized, not “blanket” recommendations for anyone. The diet doesn’t promise a quick-fix.
6. MEDICAL: Experienced, credentialed medical professionals, including medical doctors (MD) or registered dietitians (RD), are directly affiliated with the diet. Regular medical monitoring by a physician is suggested when any products, such as dietary liquids, partially replace meals. Mandatory medical monitoring is provided when any products, such as very-low-calorie-diet liquids, replace all meals.
7. SUPPORT: Support is encouraged or provided. The program actively helps you understand and change your behaviors associated with any problematic eating habits.
8. BALANCE: The diet encompasses foods/nutrients from all food groups. The diet doesn’t include lists of “good” and “bad” foods. The diet relies on improvements in eating and exercise habits, not on a product, such as a pill, for weight loss.
9. EXERCISE: Regular physical activity is recommended most days of the week along with the diet.
10. FOLLOW-UP: The diet involves a plan for weight maintenance or follow-up to help you keep your weight off.

Whichever weight loss approach you choose, remember that the most important changes are long-term changes. A slow-rate of weight loss is best for losing fat and, especially, for keeping it off!