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Low Cost Healthy Diets

Every time you turn the TV on, you are bombarded by infomercials touting one diet plan or another. Between pre-packaged foods, fitness equipment and customized plans, you can easily drop hundreds of dollars on a so-called "inexpensive" diet plan. Never fear; there are several low-cost healthy diets out there. The costs are limited because you purchase regular food from a grocery store, but you learn to make wiser choices.

  1. Weight Watchers

    • Weight Watchers launched its PointsPlus program in 2011. It's often free to join, with a $12 per week charge. If you sign up for a monthly pass, $39.95 is automatically billed to your credit card. The only cost is that of buying healthier food in the grocery store. PointsPlus gives each food a value based on its fat, fiber, carbohydrate and protein content. Most vegetables and fruits are considered "free" foods. Each person is given a target PointsPlus goal (based on your current weight) and 49 extra PointsPlus to be used over the course of the week, if necessary.

    Six Week Body Makeover

    • Weight loss guru Michael Thurmond created the Six Week Body Makeover. For a cost of about $170, you get a "body blueprinting" kit, exercise bands, videos, eating and custom shaping plans, recipe planner and a dining out guide. A questionnaire guides you to determine your metabolism type. Once you know that, you add certain foods into your diet targeted to working with your metabolism. The plan guides you to eat fewer foods that slow down your metabolism. The workout is less than 20 minutes and you are advised to do it twice a week. Many users cook their meals for the entire week at one time, so it's easy to grab the food. Once you pay the initial fee for the kit, this program is low-cost because you simply buy regular groceries.

    South Beach Diet

    • The South Beach Diet is another plan that teaches you to eat healthy foods that boost your metabolism and help your body lose weight. Three phases dictate what you can eat and when. Phase 1 is the first two weeks and is designed to stabilize your blood sugar and jump start your weight loss. During this phase, cut out sugar and other refined foods. Eat high-fiber foods include lean protein, eggs, reduced-fat cheeses, veggies, low fat dairy products and unsaturated fats. Phase 2 is the long term plan. At this time, add in "good carbohydrates" like brown rice, whole wheat pasta and whole grain breads. Do so in moderation, so your body continues to lose weight. Two snacks daily are included in the plan. Once you hit your weight loss goal, move to Phase 3, which is a lifelong plan that follows the same principles, with more indulgences.

    Mayo Clinic Diet

    • Mayo Clinic dietitians have a healthy eating plan based on guidelines from national health organizations. The plan breaks down how many of your daily calories should be spent on certain food groups. They advise getting 45 to 65 percent of your calories on carbohydrates. Complex carbs such as whole grains and starchy vegetables are best. Ten to 35 percent of your calories should come from protein like lean meats or beans. Limit fat to 20 to 35 percent of the daily calorie allotment, and saturated fat should account for no more than 7 percent. Eat even less trans fat--about 1 percent. Mayo Clinic advises you take in no more than 300 milligrams of cholesterol daily. Fiber is another important part of this plan. Women are advised to take in 21 to 25 grams daily. Men should get 30 to 38 grams per day.

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