Best Diets For Weight Loss

Best Diets For Weight Loss

A. The 8 Best Diet Plans — Sustainability, Weight Loss, and More

It is estimated that almost half of American adults try to lose weight each year. One of the best ways to lose weight is by changing your diet. However, the large number of diet plans available can make it difficult to get started, as you are not sure which is the most suitable, sustainable and effective.

Some diets aim to reduce appetite to reduce food intake, while others suggest limiting the intake of calories and carbohydrates or fat. They also offer many health benefits that go beyond weight loss.

Here are the 8 best diet plans to help you lose weight and improve your overall health.

1. Intermittent fasting

Intermittent fasting is a nutritional strategy that alternates between fasting and eating. There are several ways, including method 16/8, which limits caloric intake to 8 hours a day, and method 5: 2, which limits daily caloric intake to 500 to 600 calories twice a week.

a. How it works

Intermittent fasting limits the amount of time you are allowed to eat. This is an easy way to reduce your caloric intake. This can lead to weight loss – unless you make up for it by eating too much during allowed meals.

b. Weight loss

  1. In a review of studies, intermittent fasting for 3-24 weeks has been shown to cause 3-8% weight loss, a percentage significantly higher than other methods.
  2. The same review found that this type of food can reduce waist size by 4-7%, which is a marker of harmful abdominal fat.
  3. Other studies have found that intermittent fasting can increase fat burning while maintaining muscle mass, which can improve metabolism.

c. Other benefits

Intermittent fasting has been associated with anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation and many other benefits.

d. Disadvantages

In general, intermittent fasting is safe for most healthy adults. However, people who are sensitive to low blood sugar levels, such as, for example, some people with diabetes, underweight or an eating disorder, and pregnant or nursing women, speak to a doctor before beginning intermittent fasting.

2. Herbal diet

Herbal diets can help you lose weight. Vegetarianism and veganism are the most popular versions that restrict animal products for health, ethical and environmental reasons.

However, there are more flexible plant diets available, such as the Flexitar Diet, which is a plant-based diet that allows you to eat animal products in moderation.

a. How it works

There are many types of vegetarianism, but most involve the elimination of meat, poultry and fish. Some vegetarians can also avoid eggs and dairy products. The vegan diet goes a step further and limits all products of animal origin, as well as products of animal origin, such as dairy products, gelatin, honey, whey, casein and albumin.

There are no clear rules on how to eat flexibly as it is more of a lifestyle change than a diet. It encourages the consumption of mainly fruits, vegetables, legumes and whole grains, but allows protein and animal products in moderation, making it a popular alternative. Many of the restricted food groups are high in calories, so limiting them can help with weight loss.

b. Weight loss

  1. Research shows that herbal diets are effective for weight loss.
  2. A review of 12 studies involving 1,151 participants found that people on plant-based diets lost an average of 2 kg more than people on animal products.
  3. In addition, those who followed a vegan diet lost an average of 2.5 kg more than people who did not eat a plant-based diet.
  4. Herbal diets are likely to help you lose weight, as they are usually high in fiber, which can help you stay full longer and have a low calorie fat content.

c. Other benefits

Herbal diets have been associated with many other benefits, such as: B. reduced risk of chronic diseases, such as heart disease, certain types of cancer and diabetes. They can also be more environmentally friendly than meat-based diets.

d. Disadvantages

Although plant-based diets are healthy, they can limit important nutrients normally found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc and omega-3 fatty acids.

A flexible approach or appropriate supplementation can help accommodate these nutrients.

e. Summary

Plant-based diets restrict meat and animal products for a number of reasons. Studies show that they help with weight loss by reducing caloric intake and providing many other benefits.

3. Low carbohydrate diets

Low-carbohydrate diets are among the most popular weight loss diets. Examples include the Atkins diet, the ketogenic diet (keto) and the low-carb, high-fat (LCHF) diet. Some varieties reduce carbohydrates more dramatically than others. For example, low-carb diets, such as the ketone diet, limit this macronutrient to less than 10% of total calories, compared to 30% or less for other types.

a. How it works

  1. low-carb diets limit carbohydrate intake in favor of protein and fat.
  2. They usually contain more protein than low-fat diets, which is important because protein can reduce appetite, increase metabolism and maintain muscle mass.
  3. In low-carb diets like keto, your body starts using fatty acids instead of carbohydrates for energy, converting them to ketones. This process is known as ketosis.

b. Weight loss

Many studies show that low-carb diets can help with weight loss and can be more effective than traditional low-fat diets. For example, a review of 53 studies involving 68,128 participants found that low-carbohydrate diets resulted in significantly greater weight loss than low-fat diets. In addition, low-carb diets appear to be very effective in burning harmful belly fat.

c. Other benefits

Research suggests that low-carbohydrate diets may reduce risk factors for heart disease, including high cholesterol and blood pressure. They can also improve blood sugar and insulin levels in people with type 2 diabetes.

d. Disadvantages

In some cases, a low-carb diet can increase LDL (bad) cholesterol levels. Very low carbohydrate diets can also be difficult to follow and cause indigestion in some people.

In very rare situations, a low-carb diet can lead to a condition known as ketoacidosis, a dangerous metabolic disorder that can be fatal if left untreated.

e. Summary

Low-carbohydrate diets limit carbohydrate intake, which encourages the body to use more fat as fuel. They can help you lose weight and have many other benefits.

4. The Paleo Diet

The Paleo Diet advocates eating the same foods that their ancestors allegedly ate for hunters and gatherers. It is based on the theory that modern diseases are linked to the Western diet, since proponents believe that the human body has not evolved to process vegetables, grains and dairy products.

a. How it works

The Paleo Diet advocates eating whole foods, fruits, vegetables, lean meats, nuts and seeds. It restricts consumption of processed foods, grains, sugar and dairy products, although some less restrictive versions allow some dairy products, such as cheese.

b. Weight loss

  1. Several studies have shown that the Paleo diet can help with weight loss and reduce harmful belly fat.
  2. For example, in a three-week study, 14 healthy adults lost an average of 2.3 kg after a paleo diet and reduced waist circumference – a marker for belly fat – by an average of 1.5 cm.
  3. The research also suggests that the Paleo Diet may be more satisfying than popular diets such as the Mediterranean Diet and low-fat diets. This may be due to its high protein content.

c. Other benefits

Following the Paleo diet can reduce several risk factors for heart disease, such as high blood pressure, cholesterol and triglyceride levels.

d. Disadvantages

Although the Paleo Diet is healthy, it restricts several groups of nutritious foods, including vegetables, whole grains and dairy products.

e. Summary

The Paleo Diet advocates the intake of whole foods, similar to what their ancestors ate. Studies show that it can help with weight loss and reduce risk factors for heart disease.

5. Low-fat diets

Like low-carb diets, low-fat diets have been popular for decades. Generally, a low-fat diet involves limiting your fat intake to 30% of your daily calories. Some very low-fat diets aim to limit fat consumption to less than 10% of calories.

a. How it works

low-fat diets limit fat intake because fat provides about twice as many calories per gram as the other two macronutrients – proteins and carbohydrates.

Very low fat diets contain less than 10% of calories from fat, with approximately 80% of calories from carbohydrates and 10% from proteins. Very low-fat diets are mainly based on vegetables and restrict meat and animal products.

b. Weight loss

  1. Since low-fat diets limit caloric intake, they can help with weight loss.
  2. An analysis of 33 studies involving more than 73,500 participants found that a low-fat diet resulted in small but relevant changes in weight and waist circumference.
  3. While low-fat diets appear to be as effective as low-carb diets for weight loss in controlled situations, low-carb diets appear to be more effective in everyday life.
  4. A low-fat diet has been shown to be effective, especially in people with obesity.
  5. For example, an 8-week study of 56 participants found that a diet of 7 to 14% fat resulted in an average weight loss of 6.7 kg.

c. Other benefits

Low-fat diets have been linked to a reduced risk of heart disease and stroke. They can also reduce inflammation and improve diabetes markers.

d. Disadvantages

Limiting fat content too much can lead to long-term health problems, as fat plays a key role in hormone production, nutrient absorption and cell health. In addition, low-fat diets have been associated with an increased risk of metabolic syndrome.

e. Summary

Low-fat diets limit fat intake because this macronutrient contains more calories than protein and carbohydrates. Studies have linked low-fat diets to weight loss and lower risks of heart disease and diabetes.

6. The Mediterranean Diet

The Mediterranean diet is based on foods that people used to eat in countries like Italy and Greece. Although it was designed to reduce the risk of heart disease, several studies show that it can also help with weight loss.

a. How it works

The Mediterranean diet recommends eating lots of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood and extra virgin olive oil. Foods such as poultry, eggs and dairy products should be eaten in moderation. Meanwhile, red meat is limited.

In addition, the Mediterranean diet limits refined grains, trans fats, refined oils, processed meats, added sugars and other highly processed foods.

b. Weight loss

  1. Although it is not specifically a weight loss diet, many studies show that a Mediterranean diet can help you lose weight.
  2. For example, an analysis of 19 studies found that people who combined the Mediterranean diet with exercise or calorie restriction lost an average of 4 kg more than those who received a control diet.

c. Other benefits

The Mediterranean diet encourages the consumption of many foods rich in antioxidants, which can help fight inflammation and oxidative stress, neutralizing free radicals. It has been linked to a reduced risk of heart disease and premature death.

d. Disadvantages

Since the Mediterranean Diet is not exclusively a diet for weight loss, people cannot lose weight after this diet, unless they are also consuming less calories.

e. Summary

The Mediterranean diet focuses on the consumption of many fruits, vegetables, fish and healthy oils, while restricting refined and highly processed foods. Although it is not a weight loss diet, studies show that it can promote weight loss and overall health.

7. WW (Weight Watchers)

WW, formerly known as Weight Watchers, is one of the most popular weight loss programs in the world. Although this does not limit any food group, those on a WW plan must eat within their defined daily points to achieve their ideal weight.

a. How it works

WW is a point-based system that assigns value to various foods and beverages based on their calorie, fat and fiber content. To achieve your desired weight, you need to stay within your daily set of points.

b. Weight loss

  1. Many studies show that the WW program can help you lose weight.
  2. For example, a review of 45 studies found that people who followed the WW diet lost 2.6% more weight than people who received standard counseling.
  3. In addition, after several years, people who follow WW programs are more successful in maintaining weight loss than people who follow other diets.

c. Other benefits

WW allows flexibility and facilitates tracking. This allows people with dietary restrictions, such as: B. People with food allergies must follow the plan.

d. Disadvantages

Although WW offers flexibility, it can be expensive depending on your subscription. Flexibility can also be a disadvantage when dieters choose unhealthy foods.

e. Summary

or Weight Watchers is a weight loss program that uses a point-based system. Studies show that it is effective and highly flexible for long-term weight loss.

8. The DASH Diet

Dietary approaches to ending hypertension, or the DASH diet, are nutritional plans designed to treat or prevent hypertension, which is clinically known as hypertension. It emphasizes the intake of many fruits, vegetables, whole grains and lean meat, and is low in salt, red meat, added sugars and fat. Although the DASH diet is not a weight loss diet, many people report that it will lose weight.

a. How it works

The DASH diet recommends certain portions of different food groups. The number of servings you can eat depends on your daily calorie intake. For example, the average person on the DASH diet would eat approximately 5 servings of vegetables, 5 servings of fruits, 7 servings of healthy carbohydrates, such as whole grains, 2 servings of low-fat dairy products and 2 servings or less of lean meats per person. per day.

You can also eat nuts and seeds 2 to 3 times a week.

b. Weight loss

  1. Studies show that the DASH diet can help you lose weight.
  2. For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight in 8 to 24 weeks than people on the control diet.

c. Other benefits

The DASH diet has been shown to lower blood pressure and several risk factors for heart disease. It can also help to combat recurring symptoms of depression and reduce the risk of breast and colon cancer.

d. Disadvantages

Although the DASH diet can help with weight loss, there is mixed evidence of salt intake and blood pressure. In addition, consuming too little salt has been associated with increased insulin resistance and increased risk of death in people with heart failure.

e. Summary

The DASH diet is a low salt diet that has been shown to help with weight loss. Studies have also linked it to additional cardiac benefits and reduced risk of other chronic diseases.

9. The final result

Some of the most researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the Paleo Diet, the Mediterranean Diet, WW (Weight Watchers) and the DASH Diet.

While all of the above diets have proven to be effective for weight loss, the diet you choose should depend on your lifestyle and food preferences. This ensures that you are more likely to persist in the long run.