In this article, we will discuss the 7 best diet plan for weight loss.
1. Intermittent fasting
Intermittent fasting is a diet in which a period of fasting and eating is repeated.
There are several options like the 16/8 method, which limits caloric intake to 8 hours per day, and the 5: 2 method, which limits caloric intake to 500-600 calories twice a week.
How it works: Intermittent fasting limits the time you are allowed to eat. This is an easy way to cut down on your calorie intake. This can lead to weight loss unless supplemented by overeating during the permitted diet phase.
Weight Loss: A review of the study showed that intermittent fasting caused 3 to 8% weight loss within 3 to 24 weeks. This is a significantly higher percentage than other methods.
Other Benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, better brain health, less inflammation, and many other benefits.
Cons: Intermittent fasting is generally safe for most healthy adults.
2. Plant-based Diet
A plant-based diet can help you lose weight. Vegetarianism and veganism are the most popular variants that restrict foods of animal origin for health, ethical and environmental reasons.
How it works: There are many types of vegetarianism, but most of the time it is necessary to avoid meat, poultry, and fish. Some vegetarians can also do without eggs and dairy products.
The vegan diet goes one step further by restricting all animal foods as well as animal products such as dairy products, gelatin, honey, whey, casein, and albumin.
Many restricted food groups are high in calories, so limiting them can help with weight loss.
Weight Loss: Studies show that a plant-based diet is effective for weight loss.
Other Benefits: A plant-based diet is linked to many other benefits, including a reduced risk of heart disease, certain cancers, and chronic diseases like diabetes. They can also be more environmentally friendly than a meat-based diet.
Cons: A plant-based diet is healthy, but it can limit important nutrients that are often found in foods of animal origin, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega fatty acids -3.
3. Low Carbohydrate Diet
Low carb diets are among the most popular weight-loss diets. Examples are the Atkins diet, the low-carbohydrate diet, and the high-fat diet (LCHF).
Some strains reduce carbohydrates dramatically more than others. Very low-carb diets, such as limit this key nutrient to less than 10% of total calories, compared to less than 30% for other types
How it works: A low-carb diet prioritizes protein and fat to limit carbohydrate intake.
Weight Loss: Many studies have shown that low-carb diets can help you lose weight and can be more effective than traditional low-fat diets.
Other Benefits: Studies show that a low-carb diet can lower risk factors for heart disease such as high cholesterol and blood pressure. It can also improve insulin and blood sugar levels in people with type 2 diabetes.
Cons: In some cases, a low-carb diet can increase LDL (bad) cholesterol levels. Diets that are very low in carbohydrates are also difficult to follow and can cause indigestion in some people.
4. The Paleo Diet
The Paleo Diet advocates eating the same foods that the ancestors of the hunter-gatherers supposedly ate.
Proponents believe that the human body was not evolved to process legumes, grains, and dairy products, so it is based on the theory that modern diseases are linked to the Western diet.
How it works: The old diet advocated eating all foods, fruits, vegetables, lean meats, nuts, and seeds. Limit your consumption of processed cheese, cereals, sugar, and dairy products, but the less restricted version allows you to use dairy products like cheese.
Weight Loss: Many studies have shown that old diets can help you lose weight and reduce harmful belly fat.
Other benefits: An old diet can lower some risk factors for heart disease, such as B. high blood pressure, cholesterol, and triglyceride levels.
Cons: Old diets are healthy, but they limit some nutritious food groups like legumes, whole grains, and dairy products.
5. Low-fat Diet
Like low-carb diets, low-fat diets have been popular for decades.
In general, a low-fat diet limits fat intake to 30% of daily calories. Some ultra-low-fat and ultra-low-fat diets aim to limit fat intake to less than 10% of calories.
How it works: A low-fat diet limits fat intake because fat provides about twice as many calories per gram as the other two main nutrients, protein, and carbohydrates.
An ultra-low fat diet contains less than 10% of calories from fat, around 80% of calories from carbohydrates, and 10% from protein. Ultra-low fat diets are mostly plant-based and restrict meat and animal products.
Weight Loss: A low-fat diet limits your caloric intake and helps you lose weight.
Other Benefits: A low-fat diet is linked to a lower risk of heart disease and stroke. They can also reduce inflammation and improve diabetes markers.
Cons: Fat plays an important role in hormone production, nutrient absorption, and cell health, so limiting fat levels too much can lead to long-term health problems. A very low-fat diet is also associated with an increased risk of metabolic syndrome.
6. Mediterranean Diet
The Mediterranean diet is based on the foods that people previously consumed in countries like Italy and Greece.
How it works: The Mediterranean Diet advocates eating lots of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, shellfish, and extra virgin olive oil.
Foods like chicken, eggs, and dairy products should be consumed in moderation. On the other hand, lean meat is limited.
In addition, the Mediterranean diet limits refined grains, trans fats, refined oils, processed meats, added sugars, and other highly processed foods.
Weight Loss: Not a weight loss diet specifically, but many studies have shown that following a Mediterranean diet can help you lose weight.
Other benefits: The Mediterranean diet encourages the consumption of foods that are rich in antioxidants. It can help fight inflammation and oxidative stress by neutralizing free radicals. This has been linked to a reduced risk of heart disease and premature death.
Cons: The Mediterranean Diet isn’t necessarily a weight loss diet so you won’t be able to lose weight later unless you burn fewer calories.
7. Dash Diet
A diet to stop high blood pressure, or the DASH diet is a diet used to treat or prevent high blood pressure, clinically known as high blood pressure.
It emphasizes eating lots of fruits, vegetables, whole grains, and lean meat, and is low in salt, lean meat, sugar, and fats.
The Dash Diet is not among the Best Diet Plan for Weight Loss diet, but many people report having lost weight.
How it works: The DASH diet recommends specific servings for different food groups. The number of servings you can eat depends on your daily caloric intake.
In addition, nuts and seeds can be eaten 2-3 times a week.
Weight Loss: Studies Show The Dash Diet Helps With Weight Loss.
Other benefits: The DASH diet has been shown to lower blood pressure and some risk factors for heart disease. It can also help manage symptoms of recurring depression and reduce the risk of breast and colon cancer.
Cons: The DASH diet can help you lose weight, but there is plenty of evidence of salt intake and blood pressure. In addition, too little salt increases insulin resistance and the risk of death in people with heart failure.
Gradually follow the Best Diet Plan for Weight Loss & add foods into your diet list as well.
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