If you’re like half of all Americans, you’ll go on a diet sometime this year. The only question, is which one? There are lots to choose from -- high carb, low carb, grapefruit, restricted calorie, low fat, and liquid, just to name a few. How do you know which one is right for you?

There are certain features to look for in any weight loss program.

The first and probably most important is to make sure it is safe. A safe diet will contain all the recommended daily allowances for vitamins, minerals and protein. It will contain a variety of food choices from all the food groups. If you plan to lose more than 20 pounds, you should consult with your doctor before starting any weight loss program to ensure that it is one that will be safe for you.

A second important feature to look for is a program that focuses on slow, steady weight loss.

You should expect to lose about a pound each week after the first week or two of dieting. Miracle diet formulas really don’t exist. To lose weight, you must burn more calories than you eat – it’s as simple, and as complicated, as that.

One key to successful weight loss (and overall health in general) has less to do with eating, and more to do with drinking – water that is. Water helps your body rid itself of toxins. It flushes the system and also takes up space in your stomach, giving you a feeling of fullness, which serves to ward off hunger. With any diet, make sure you are getting at least 64 ounces of water each day.

Last, you’ll want to make sure that your program includes a plan for weight maintenance. It’s one thing to take the weight off, and another to keep it off. Weight maintenance can actually be more difficult than weight loss. People tend to look at being overweight as a temporary problem. However if you ask anyone who has lost a significant amount of weight and kept it off, they will likely say that weight maintenance is a lifelong endeavor. A good plan for weight maintenance will include improved dietary habits, a regular program of physical activity, and a change in lifestyle habits that contributed to weight gain for you in the past.

Whether you are trying to lose weight, lower your cholesterol levels or to live a healthier lifestyle, it makes sense to pay attention to your fat intake.  Fat has about twice as many calories per gram as carbohydrates and proteins. In other words, you can eat twice as many carbohydrates or proteins as fat for the same amount of calories.

Dietary fats get a lot of bad press, but they are essential to everyone’s health and well-being.  A certain amount of fat is needed in the diet. The dietary guidelines for fat intake in adults ranges from 20 to 35 percent of total daily calories, with no more than 10 percent being from saturated fat. For a person eating 2000 calories a day, that comes to 44 grams of fat.

When it comes to losing weight, it’s probably better to look at lifestyle changes – including exercise and eating healthier – rather than a quick fix promised by a fad diet. Read labels and watch your calorie and fat intake. Eat a variety of foods – especially ones that are low in fat. Make sure your diet includes lots of plant-based foods – vegetables, fruits, and grain products.  Find, and stick with, an exercise plan that is enjoyable and works for you. Dieting isn’t a temporary situation. To be healthy, it’s best to eat healthy, and live healthy, now, and for the years to come.

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Dr. Osborne is a board certified family practice physician at Raiter Clinic in Cloquet.