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Fat Loss Diet

by Nicki Howell

Gaining extra weight is usually the result of eating more calories than your body needs, according to MayoClinic.com. Losing extra fat requires making dietary changes. Choosing low-calorie and low-fat foods can create an energy deficit, resulting in weight loss. Cutting out high-calorie drinks and paying attention to serving sizes can also assist with fat loss. Getting started requires setting up a realistic diet plan to meet your fat loss goals.

How It Works

A diet for weight loss should include a variety of healthy foods from the major food groups, according to MayoClinic.com. Determine your required daily food group portions based on your height and weight through the Mayo Clinic's Healthy Weight Pyramid tool. Making better foods choices allows you to eat more and weigh less, according to the Centers for Disease Control and Prevention. For example, replace fried foods with fruits and vegetables sautéed in heart-healthy olive oil.


Lifestyle changes such as dietary modification may have health benefits. Shedding unwanted weight can help you control high blood pressure, high blood cholesterol and high blood sugar, according to MedlinePlus. A healthy diet may put you at lower risk for other serious health issues such as cancer.


A healthy diet plan should not restrict entire food groups, according to MayoClinic.com. The plan should emphasize consuming vegetables, fruits, whole grains, legumes, dairy and lean protein sources. The diet should also be low in trans and saturated fats, cholesterol, sodium and simple sugars.


Some people think taking a dietary supplement will burn calories quickly. According to MayoClinic.com, products that claim to burn fat and speed up metabolism are mostly hype. Some of these products may even be dangerous. For example, country mallow, ephedra and bitter orange may be unsafe. If you plan on taking dietary supplements in conjunction with nutritional changes, talk with your doctor first.


Before making any major dietary changes, partner with your doctor to evaluate your health and determine if an underlying health issue is producing weight gain. Some medications or medical conditions may be causing the issue. Your physician can then assist you in creating realistic goals for shedding unwanted pounds through dietary modification. Your doctor may also recommend physical activity as part of your weight loss plan. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate physical activity weekly.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.