Free Diet Plan to Lose Weight

There is no shortage of weight-loss advice on the market. Weight-loss plans, however, cost money. If you want to save a little, consider weight-loss plans that are free, like the Mayo Clinic's Food Pyramid approach, which focuses on eating healthy foods that are "high volume," not high calorie.

The Mayo Clinic Food Pyramid

• The Mayo Clinic provides a free weight-loss tool--the Mayo Clinic Healthy Weight Pyramid. It helps dieters lose and maintain their weight by eating a variety of healthy and nutrient-packed foods.

  When dieting, make sure to eat at least four servings daily of vegetables, including broccoli, cauliflower, green-leafy vegetables, green beans and carrots. When cooking vegetables, choose baking instead of frying. Also, don't overcook vegetables, which can diminish the nutritional value.

  Choose at least three servings of fruit a day, such as blueberries, strawberries, apples, oranges and melons. Try adding a serving of fruit to each meal to ensure you're eating enough.

  The Mayo Clinic also recommends eating 3 to 7 servings of lean protein and milk daily. When choosing meat, select lean cuts and remove the skin, which is packed with fat. Select no-fat and low-fat dairy products like milk, yogurt and reduced fat cheese.

  Fats should be limited to no more then five servings daily. Eat heart-healthy fats like olive oil and nut butter to fulfill this requirement. And, if you must eat sweets, the Mayo Clinic recommends keeping it to 75 calories or less each day.

Choose High Volume Foods

• The Mayo Clinic recommends high-volume foods, which means fewer calories and larger portion sizes. This allows dieters to feel full without the extra fat and calories. Select foods high in water content, such as a cup of grapefruit (90 percent water) or carrots (88 percent water).

  Foods high in fiber, such as whole grains, fruits and vegetables, also are good choices. According to the Mayo Clinic, high-fiber foods take longer to digest, which makes you feel satisfied longer and cuts down on the chances of overeating.

Don't Forget Portion Control

• If you're eating a healthy diet and aren't losing weight, it's time to consider portion control. For example, a serving of grains is equal to one-half cup of pasta, a slice of whole wheat bread or six crackers. If you aren't counting servings, you could easily exceed the recommended daily servings--adding extra calories and pounds. The Mayo Clinic reminds dieters to watch portion control carefully for successful weight loss.