5 Best Diet Plans for Healthy Living and Weight Loss
Each year, about half of all people in the United States strive to lose weight.
Changing your diet is one of the most effective strategies to reduce weight.
However, the sheer number of diet programs available might make it tough to get started since you don’t know which one is the most appropriate, sustainable, and successful.
Some diets seek to lower your food consumption by curbing your hunger, while others propose limiting your calorie intake and carbohydrate or fat intake.
Furthermore, several have health advantages in addition to weight loss.
The five best diet programs to help you lose weight and enhance your overall health are listed here.
1-Intermittent fasting diet plan
Intermittent fasting is a nutritional plan in which you alternate between fasting and eating intervals.
The 16/8 technique, which reduces your daily calorie consumption to 8 hours a day, and the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice a week, are two examples.
How it works: Intermittent fasting restricts the amount of time you can eat, making it a simple way to lose weight.If you compensate by eating too much food during permissible eating hours, this might contribute to weight loss.
Weight loss: Intermittent fasting was found to yield 3–8% weight reduction across 3–24 weeks in a review of research, which is a much higher proportion than other strategies (2 Trusted Source).
According to the same study, this type of eating can lower waist circumference by 4–7%, which is a marker for dangerous belly fat.
Intermittent fasting has been shown in other trials to boost metabolism by increasing fat burning while retaining muscle mass.
Intermittent fasting has also been related to anti-aging effects, enhanced insulin sensitivity, improved brain health, lower inflammation, and a variety of other advantages.
Intermittent fasting is generally safe for most healthy people.
Those who are susceptible to blood sugar decreases, such as those who have diabetes, are underweight, or have an eating disorder, as well as pregnant or lactating women, should see a doctor before beginning intermittent fasting.
2-The paleo diet plan
The paleo diet encourages you to consume the same foods that your hunter-gatherer forefathers did.
It’s based on the idea that current ailments are connected to the Western diet, since the human body hasn’t evolved to handle legumes, grains, and dairy.
The paleo diet promotes the consumption of whole foods such as fruits, vegetables, lean meats, nuts, and seeds. Processed foods, carbohydrates, sugar, and dairy are all prohibited, while some less rigorous variants allow for the intake of limited dairy items such as cheese.
Weight loss: Several studies have indicated that the paleo diet can help people lose weight and eliminate dangerous belly fat.
For example, 14 healthy people who followed a paleo diet shed an average of 5.1 pounds (2.3 kg) and lowered their waist circumference (a marker for belly fat) by an average of 0.6 inches (1.5 cm) over the course of three weeks.
According to research, the paleo diet may also be more filling than popular diets like the Mediterranean diet and low-fat diets. It’s possible that this is due to the high protein content.
Other advantages include lower blood pressure, cholesterol, and triglyceride levels, all of which are risk factors for heart disease.
While the paleo diet is healthy, it excludes a variety of essential foods, including legumes, whole grains, and dairy.
3-The Mediterranean diet plan
The Mediterranean diet is based on foods that were traditionally consumed in countries such as Italy and Greece.
Despite the fact that it was created to reduce the risk of heart disease, multiple studies have shown that it can also help with weight loss.
The Mediterranean diet promotes the consumption of a wide variety of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil.
Poultry, eggs, and dairy products should be consumed in moderation. Meanwhile, red meat is scarce.
Refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods are also restricted in the Mediterranean diet.
Weight loss: While a Mediterranean-style diet isn’t officially a weight-loss diet, several studies demonstrate that it can help you lose weight.
People who paired the Mediterranean diet with exercise or calorie restriction, for example, lost an average of 8.8 pounds (4 kg) more than those on a control diet, according to a review of 19 studies.
Other advantages: The Mediterranean diet promotes the consumption of high-antioxidant foods, which may assist in reducing inflammation and oxidative stress by neutralizing free radicals. It has been associated with a lower risk of heart disease and mortality from an early age.
Because the Mediterranean diet is not technically a weight-loss plan, people who follow it may not lose weight unless they also reduce their calorie intake.
Plant-based diets may aid weight loss. The most common varieties are vegetarianism and veganism, which prohibit animal products for health, ethical, and environmental reasons.
There are, however, more flexible plant-based diets available, such as the flexitarian diet, which is a plant-based diet that allows for the occasional consumption of animal products.
How it works: Vegetarianism comes in numerous forms, but the majority of them entail avoiding all meat, poultry, and fish. Some vegans skip eggs and dairy as well.
All animal products, as well as animal-derived goods such as dairy, gelatin, honey, whey, casein, and albumin, are prohibited in the vegan diet.
Because the flexitarian diet is more of a lifestyle change than a diet, there are no hard and fast guidelines. It promotes a diet rich in fruits, vegetables, legumes, and whole grains, with protein and animal products allowed in moderation, making it a popular choice.
Because several of the banned food groups are high in calories, restricting them may help you lose weight.
Weight loss: Plant-based diets have been shown to help people lose weight.
People who ate a plant-based diet shed 4.4 pounds (2 kg) more than those who ate animal products, according to a study of 12 participants.
Furthermore, vegans dropped an average of 5.5 pounds (2.5 kg) more than those who did not eat a plant-based diet.
Plant-based diets are likely to help you lose weight because they are high in fiber, which can help you feel filled for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have been associated with a lower risk of chronic diseases, including heart disease, some malignancies, and diabetes, among others. They can also be healthier for the environment than meat-based diets.
While plant-based diets are nutritious, they might limit critical minerals such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids, which are normally present in animal products.
These nutrients can be compensated for with a flexitarian diet or adequate supplementation.
5-WW (Weight Watchers)
WW, originally known as Weight Watchers, is one of the most well-known weight-loss programs in the world.
People on the WW diet must eat within their daily points to attain their goal weight, despite the fact that it does not restrict any food groups.
WW is a point-based system that allocates a value to various meals and beverages based on their calorie, fat, and fiber levels.
You must keep within your daily point allowance to obtain your ideal weight.
Weight loss: Numerous studies have shown that the WW program can aid in weight reduction.
According to a 45-research study, people who followed the WW diet lost 2.6 percent more weight than those who received standard counseling.
Furthermore, as compared to those who follow other diets, people who follow WW programs have been demonstrated to be more effective at maintaining weight reduction over time.
Other advantages include the fact that WW is flexible and simple to follow. This makes it easier for people with dietary limitations, such as food allergies, to stick to the plan.
Cons: While WW diet plan provides flexibility, depending on the membership package, it might be pricey. Its adaptability might also be a disadvantage if dieters pick bad meals.