Weight loss is not just about exercise and running. You have to be careful about your diet if you want to lose weight and become healthy. We have made a list of the 15 best diets for weight loss.
1. The Mediterranean Diet
Although more of a lifestyle methodology than a diet; the Mediterranean diet has been ranked number 1 every year by professionals in the field of health consistently. It emphasizes watchful consumption, sound nourishment (eating whole, organic foods), and day-to-day action. You can also improve it in order to accommodate your likings.
2. The Keto (Ketogenic) Diet
Originally created by Dr. Russell Wilderin in 1924 when he designed it as a treatment for epilepsy, the Ketogenic diet is one of the most used diets for losing weight. It has a significantly low-carbohydrate, high-fat, adequate-protein dietetic approach is what makes it preferable. It’s also been proved by a number of research trials to aid in great weight loss than low-fat interventions.
The keto diet has also been found to be able to eliminate the need for medication in some cases.
3. The Part-Time Keto Diet
As appealing as the benefits of the keto diet may be, it can be awfully difficult to adhere to, which is why there’s a part-time option available, which is known as intermittent ketosis. Intermittent ketosis is more effective than full-time keto and is a more reasonable approach for people with health issues. It enhances metabolic elasticity and is easier to adhere to. It also aids athletic performance.
4. Weight Watchers (WW)
One of the oldest dietary companies, Weight Watchers is quite efficient in helping you lose weight carefully. A 2013 study found that People dieting under the Weight Watchers program are eight times more probable to be rid of 10% of body weight in 6 months than dieters doing it solo, according to a 2013 study. Zerner states that there is plenty of evidence supporting the fact that utilizing a tracking app can help you lose weight and adds that it isn’t hard to maintain weight loss as long as you internalize which healthy foods are low or 0 points even if you stop tracking every meal.
Although voluntary fasting has been around since antiquity, it’s only now gained a ton of traction for weight loss. Broadly speaking, intermittent fasting (IF, for short) refers to going extended periods (typically 12 to 48 hours) with little to no caloric intake. There are, however, a number of different sub-classifications, including time-restricted feeding, alternate-day fasting, periodic fasting, and fasting-mimicking diets.
The only downside to the WW diet is that it can be rather expensive.
5. Intermittent Fasting
Limiting your overall calories intake will aid you in losing weight. you’ll take off the pounds. A few examples of intermittent fasting are as:
- Eating according to your preference 5 days a week, then going on a minimal calorie diet (usually around 500 calories) on the other 2 days
- Restrict your food intake to an 8-hour window on a daily basis. For instance, you eat all you can between 9 a.m. and 5 p.m. and fast for the remaining hours of the day.
There also exists evidence that supports the claim that this increases your metabolism rate as well as has positive effects on your health. A meta-study held in 2015 discovered that people who adhered to the rules of intermittent fasting and those that did a regular calorie-restricted diet lost about the same amount of weight.
6. The Flexitarian Diet
Coined by a registered dietitian, Dawn Jackson Blatner her 2009 book, “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life.”, Flexitarian simply means ‘flexible vegetarian’. This mostly-vegetarian diet allows you to have meat or fish occasionally and is for people interested in cutting back on animal products for various reasons.
In her book, Dawn has written about a five-week meal strategy consisting of a three-four-five routine where you can consume up to 300 calories for breakfast and not more, 400 calories for lunch and 500 calories for dinner while you can consume 150 calories as snacks, which you are allowed to have two of, on the daily. The total calorie count amounts to 1,500 calories daily. However, people who lead more vigorous lifestyles have the option to increase their calorie intake.
7. The Ornish Diet
Created at the University of California, San Francisco by a clinical professor, the Ornish diet is ideal for anyone who wants to lose weight, lower their blood pressure as well as lower their risk of getting cancer simultaneously; as it is low in fat, refined carbs, and animal protein. Since only 10% of daily calories can come from fat, the Ornish diet is your best bet if you’re looking to reverse heart disease. In this diet, food is classified into five groups, ranging from the healthiest to the least healthy. Followers of this diet get taught which foods to eat frequently, moderately, as well as which foods should they avoid simultaneously. A good mix of aerobics, resistance exercise, and elasticity along with breathing and meditation workouts for stress management are also encouraged by this diet.
8. The Volumetrics Diet
Created by Barbara Rolls, Ph.D., a professor of nutrition at Penn State University Consistently, the Volumetrics Diet has been consistently rated by the U.S. News & World Report as one of the best diets. The Volumetrics diet is simple; consume food that provides the maximum nourishment for the minimum number of calories. Food is categorized into two groups
- Food that is the least dense in energy such as fruits, non-starchy vegetables, broth-based soups
- Food that is the densest in energy such as crackers, cookies, chocolate, nuts, and butter
Dieters strategize their meals in order to include as many of the lower-density foods as they can.
The idea here is that the fewer calories you consume, the more weight you’ll lose. A substantial correlation between low-energy-density diets and weight loss was discovered via a study in 2016.
Also Read: 15 Workouts To Help You In Weight Loss
9. The Pescatarian Diet
Although the pescatarian diet is one that promotes consistent fish consumption and requires you to sacrifice consumption of forgoing land animal products, like red meat and poultry particularly, it naturally endorses seafood consumption for merely two to three times in one week. Therefore it works well for people who aren’t ready to go on a full-on vegetarian diet yet.
10. Plant-Based Diet
There are no stern rules to adhere to in a plant-based diet which is described as the standard American diet. It emphasizes the consumption of foods that you get from plants while it allows you to have the occasional piece of chicken or egg. Vegetables, fruits, beans, nuts, and whole grains will be your main meal while beef, poultry, fish, eggs, and dairy will be yours “every once in a while type of meal.
Plant-based foods are usually abundant in fiber and deficient in fat in comparison to animal-based foods. This means you will be well fed with fewer calories. According to one large study, overweight and obese people under a plant-based diet lose an average of 26 pounds within six months, as found by one large study.
11. Dietary Approaches to Stop Hypertension
DASH is a food-consumption strategy that is devised to aid in the treatment and or prevention of high blood pressure, clinically known as hypertension. It promotes the consumption of fruits, vegetables, whole grains, and lean meats. It is also deficient in salt, red meat along with added sugars, and fat.
Quite a number of people have been able to lose weight through DASH despite DASH not being a diet designed for weight loss. A number of studies also support this claim.
The DASH diet recommends precise different food group helpings. Your daily calorie consumption determines the number of helpings you are permitted.
DASH also permits the consumption of seeds and nuts two or three times a week.
The DASH diet has also been found to aid in reducing blood pressure levels along with a number of factors that add to the risk of heart diseases. Besides that, it also aids in the fight against recurrent symptoms of depression as well as in lowering your risk of getting breast and colorectal cancer.
12. The Paleo Diet Plan
The Paleo diet has been widespread for quite a number of years now as it is regarded as the reverse of the modern Western-style diet. It promotes the consumption of whole, marginally treated foods that could be obtained from hunting or foraging in their most natural and organic state.
13. Satiating Diet
A lot of diets emphasize restraint—be it, calories, foods, categories of food, or sizes of servings which is often quite a pain to adhere to and you’re often left starving and discontented. This is the cause for the failure of many diets. Enter, the Satiating diet which aids you in feeling sated and pleased whilst it decreases your hunger and enhances your metabolism.
The Satiating Diet promotes consumption of foods that are abundant in protein such as, meat, poultry, and fish (protein providing 20 – 25% of calories0along with foods that are abundant in fiber such as, whole grains, vegetables, and fruits (protein providing 45 – 50% of calories). Healthy fats from avocados and nuts (30 – 35% fat) and fermented dairy products that offer probiotics (like yogurt and unprocessed cheese) are also embraced by this diet. It also promotes the consumption of foods that hold capsaicin, a compound found that causes the spicy heat in peppers as it is known to enhance metabolism, lessen appetite and also help you eat at a slower pace.
14. Clean Eating
Clean eating is basically the consumption of healthy whole, marginally treated foods mostly. It encourages you to avoid foods that have been enhanced, treated, processed, or refined in order to enhance body weight and health.
15. The Therapeutic Lifestyle Changes Diet (TLC) Diet
Created by the National Institutes of Health’s National Cholesterol Education Program to cut cholesterol and promote heart-healthy eating, the TLC Diet promotes the consumption of nutrient-dense whole foods along with the following:
- Vegetables, like broccoli, Brussels sprouts, and carrots
- Fresh fruits over fruit juices
- Whole grains from bread, cereal, pasta, oatmeal, and quinoa along with starchy vegetables like potatoes
- Legumes (beans and lentils)
- Nuts and seeds—remember to eat moderately and keep fats below 30% of total calories
- Low-fat/nonfat dairy (3 grams of fat per ounce)
- Slender cuts of meat, poultry, and skinless fish (five ounces per day)
- Low-fat plant-based sources of protein sources such as tofu
- Certain vegetable oils along with margarine (no trans fats), such as olive, avocado, and canola oil
- One serving of alcohol for women and two servings for men.