The Best 8 Diets Plans for Weight Loss, Sustainability, and More
Maintaining good diet plans is not that really difficult as you think. However, what matters is your zealousness towards achieving your goal.
Based on science, the best way to lose weight, and maintain sustainability is by changing your diet plan. However, that’s the key to healthy living.
Surprisingly, the quantity of available diets plan makes it hard or difficult to get started. But don’t give up on the journey of trying to get back to body shape.
What’s more, many offer health benefits that go beyond weight loss.
Here are the 8 best diet plans to help you lose weight and boost your health.
Low-carb diets are among the common diets for weight loss. For instance, it includes the High-fat diet, Atkins diet, ketogenic (keto) diet, and low-carb.
How this plan works: Low-carb diets can restrict your carb consumption in favor of protein and fat.
Interestingly, they’re higher in protein than low-fat diets, which is necessary, as protein can help raise your metabolism, maintain your appetite, and conserve muscle mass.
Weight loss: Many research shows that low-carb diets are crucial in weight loss and may also be effective than conventional low-fat diets.
For instance, a research of 53 studies including 68,128 participants revealed that low-carb diets resulted in significantly more weight loss than low-fat diets.
Other benefits: Research recommends that low-carb diets may decrease the risk factors of heart disease, including d blood pressure levels, and high cholesterol. Also, they may improve blood sugar and insulin levels in people with type 2 diabetes.
In some cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be hard to follow and can cause digestive upset in some people.
In some cases, following a very-low-carb diet may cause a condition known as ketoacidosis, a very harmful metabolic condition that can be fatal if left untreated.
2. Plant-based diets
Plant-based diets are another plan that can help you lose weight. Vegetarianism and veganism are the most common versions, which limit animal products for ethical, health, and environmental reasons.
Nevertheless, more manageable plant-based diets also exist, such as the flexitarian diet, a plant-based diet that allows consuming animal products.
How this plan works: However, there are many varieties of vegetarianism. Some of these mostly involve eliminating all kinds of meat, and fish. Likely, some vegetarians may avoid eggs and dairy.
Similarly, the vegan diet restricts all animal products, as well as other animal-derived products like honey, whey, albumin, dairy, gelatin, and casein.
Notably, there is no clear for the flexitarian diet, as it’s a lifestyle choice rather than a diet. It supports consuming mostly fruits, legumes, vegetables, and whole grains but also permits protein and animal products in moderation, making it a common choice.
However, all these restricted food groups are high in calories, so limiting them may help weight loss.
Weight loss: Research revealed that plant-based diets are very effective for weight loss.
A research review of 12 studies including 1,151 participants discovered that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal products.
Additional of those tracking a vegan diet lost an average of 5.5 pounds (2.5 kg) more than people not eating a plant-based diet.
Other health benefits: Plant-based diets have been associated with other health benefits, such as a decrease in the risk of chronic conditions like heart disease, diabetes, and certain cancer.
3.Engaging in intermittent fasting
Intermittent fasting is a dietary plan that maps out how you can track your eating and fasting habit.
However, there are ways to track your fastings, such as including the 16/8 method, which sounds like limiting your calorie consumption to 8 hours per day, and the 5:2 method. Which will restrict your daily calorie consumption to 500–600 calories twice per week.
How this plan works: Intermittent fasting restrictions on your eating habits, which, however, is the fastest way to reduce your calorie consumptions. More so, engaging in this habit can lead you to lose lots of weight.
Weight loss: In a research review, intermittent fasting was revealed to cause 3–8% weight loss over 3–24 weeks, which however is a good percentage than other methods.
Additionally, some research was also carried showing that the same eating habits reduce waist circumference by 4-7%, which is a cause of harmful belly fat.
Furthermore, some researchers also discovered that intermittent fasting can increase the chance of you burning fat while sustaining muscle mass, which can promote metabolism.
Other health benefits: Intermittent fasting has been associated with the effect of anti-aging, improved brain health, increased insulin sensitivity, reduced inflammation, and many other benefits.
In general, intermittent fasting is safer for healthy adults.
4. The paleo diet
The paleo diet is a kind of ancestral eating of some healthy foods.
However, this fact is based on the theory that modern diseases are connected to the Western diet, as proponents believe that the human body hasn’t evolved to process legumes, grains, and dairy.
How this plan works: The paleo diet recommends eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It, however, restricts the consumption of processed foods, sugar, dairy, and grains though some less restrictive versions allow for some dairy products like cheese.
Weight loss: So much research has revealed that the paleo diet can help weight loss and reduce harmful belly fat.
For instance, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and decrease their waist circumference.
Research also recommends that the paleo diet may be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be due to its high protein content.
Other health benefits: engaging in a paleo diet may decrease heart disease risk factors, such as triglyceride levels, high blood pressure, and cholesterol.
Although the paleo diet is healthy and beneficial, it can restrict many nutritious food groups, which include legumes, whole grains, and dairy.
5. Low-fat diets
Low-fat diets have been existence for ages.
Notably, a low-fat diet involves restricting your fat consumptions to 30% of your daily calories..
How this plan works: Low-fat diets restrict fat consumption because fat gives about twice the quantity of calories per gram, compared with the other two macronutrients ( protein and carbs).
Ultra-low-fat diets involve fewer than 10% of calories from fat, with roughly 80% of calories coming from carbs and 10% from protein.
Ultra-low-fat diets are mostly plant-based and can limit meat and animal products.
Weight loss: low-fat diet consumption, can help in weight loss, because of the low calories.
However, ultra-low-fat diets have been seen to be effective, mostly among people with obesity. For instance, an 8-week study in 56 participants revealed that eating a diet comprising 7–14% fat led to an average weight loss of 14.8 pounds (6.7 kg).
Other health benefits: Low-fat diets have been connected to a reduced risk of heart disease and stroke. They may also decrease inflammation and boosts markers of diabetes.
Additionally, restricting fat too much can cause health problems in the long term. As fat plays a big role in nutrient, hormone production, absorption, and cell health. Moreover, very-low-fat diets have been connected to a higher risk of metabolic syndrome
6.The DASH diet
This is a eating plan that is designed to aid prevent high blood pressure, which is medically known as hypertension.
It entails consuming plenty of whole grains, fruits, vegetables, and lean meats and is low in salt, red meat, added sugars, and fat.
Surprisingly, the DASH diet is not a weight loss diet, but many people report losing weight on it.
How this plan works: For instance, an average person on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats per day.
In addition, you’re allowed to eat nuts and seeds 2–3 times per week.
Weight loss: Research revealed that the DASH diet can aid you to lose weight.
For instance, an analysis of 13 studies revealed that people on the DASH diet lost more weight over 8–24 weeks than people on a control diet.
Other health benefits: The DASH diet has been revealed to decrease blood pressure levels and several heart disease risk factors. Moreso, it may help fight recurrent depressive symptoms and lower your risk of breast and colorectal cancer.
7. Weight Watchers
Weight Watchers is one of the most common weight loss programs worldwide. People on a weight watchers plan must eat within their set daily points to reach their ideal weight.
How this plan works: Weight watchers is a points-based system that gives different foods and beverages a value, depending on their calorie, fat, and fiber contents.
To reach your desired weight, you must stay within your daily point allowance.
Weight loss: Many research revealed that the weight watcher program can aid you to lose weight.
For instance, a review of 45 studies discovered that people who followed a weight watcher diet lost 2.6% more weight than people who received standard counseling.
Other health benefits: Weight watcher enables flexibility. This enables people with dietary restrictions, such as those with food allergies, to adhere to the plan.
Weight watcher can be costly depending on the subscription plan. Also, it’s flexibility can be a downfall if dieters choose unhealthy foods.
8.The Mediterranean diet
The Mediterranean diet is a country based foods that people used to eat.
Though it was designed to lower heart disease risk, numerous studies indicate that it can also aid weight loss.
How this plan works: The Mediterranean diet encourages eating plenty of vegetables, fruits, nuts, seeds, tubers, whole grains, fish, legumes, seafood, and extra virgin olive oil.
Additionally, the Mediterranean diet restricts refined grains, refined oils, processed meats, added sugar, trans fats, and other highly processed foods.
Weight loss: Though it’s not perfectly a weight loss diet, many research shows that adopting a Mediterranean-style diet may help weight loss.
For instance, an analysis of 19 studies discovered that people who combined the Mediterranean diet with exercise or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet.
Other health benefits: The Mediterranean diet encourages consuming plenty of antioxidant-rich foods, which may aid combat inflammation and oxidative stress by neutralizing free radicals. It has been connected to reduced risks of heart disease and premature death.
Moreover, the Mediterranean diet is not strictly a weight loss diet. However, people may not lose weight following it unless they also consume fewer calories.