Best way to lose weight is to change your diet and exercise. Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.
Many of those diets come with amazing health benefits but if you are not respecting each step, might bring negative effects.
I want to clarify that some of those diets might not work for you and that is because each individual is different which means that might work for other people but not for you, or might work for you but not for other individuals. Is important to not give up. Here are the best diet plans which you can try:
1. Intermittent fasting
Intermittent fasting restricts the time you’re allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss, unless you compensate by eating too much food during allowed eating periods.
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating. Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice per week.
In a review of studies, intermittent fasting was shown to cause 3–8% weight loss over 3–24 weeks, which is a significantly greater percentage than other methods. The same review showed that this way of eating may reduce waist circumference by 4–7%. Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits.
In general, intermittent fasting is safe for most healthy adults. In the first two weeks or less (depending on you immune system), you will feel out of breath, hungry, powerless, fatigue, that is because your body is in shock and needs time to adapt.
2. Ketogenic diet
The ketogenic diet is a very low-carb, higher-fat diet. It’s similar in many ways to other low-carb diets. A keto diet is a low-carb, moderate protein, higher-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health, and performance, as shown in over 50 studies and is the most recommended diet by doctors.
A keto diet can be especially useful for losing excess body fat without hunger and for improving type 2 diabetes.
What “keto” means?
A “keto” or “ketogenic” diet is so named because it causes your body to produce small fuel molecules called “ketones.” This is an alternative fuel source for your body that can be used when blood sugar (glucose) is in short supply. When you eat very few carbs or very few calories, your liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain. When you eat very few carbs or very few calories, your liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels drop very low, fat burning can increase dramatically and it becomes easier to access your fat stores to burn them off. A keto diet, on the other hand, also results in ketosis and can be eaten indefinitely. It has many of the benefits of fasting including weight loss without having to fast long term.
DO NOT USE THIS DIET IF: you have diabetes or take insulin, high blood presure or womens who brestfeed.
3. Plant-based diets
Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons. More flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that allows eating animal products in moderation.
There are no clear-cut rules for the flexitarian diet, as it’s a lifestyle change rather than a diet. It encourages eating mostly fruits, vegetables, legumes, and whole grains but allows for protein and animal products in moderation, making it a popular alternative.
A review of 12 studies including 1,151 participants found that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal products, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than people not eating a plant-based diet. Plant-based diets likely aid weight loss because they tend to be rich in fibers, which can help you stay fuller for longer and is also low in high-calorie fat.
Though plant-based diets are healthy, they can restrict important nutrients that are typically found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids, as a result this diet is not indicated for long term use.
4. The paleo diet
The paleo diet advocates eating the same foods that your hunter-gatherer ancestors allegedly ate. The paleo diet advocates eating whole foods, fruits, vegetables, nuts, seeds, lean meats. It restricts the consumption of processed foods, sugar, grains and dairy, though some less restrictive versions allow for some dairy products like cheese.
Numerous studies have shown that the paleo diet can aid weight loss and reduce harmful belly fat. For example, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and reduced their waist circumference by an average of 0.6 inches (1.5 cm).
Following the paleo diet may reduce several heart disease risk factors, such as high blood pressure, cholesterol, and triglyceride levels. Though the paleo diet is healthy, it restricts several nutritious food groups, including legumes, whole grains, and dairy.
5. Weight Watchers (WW)
WW is a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents. It doesn’t restrict any food groups, people on a WW plan must eat within their set daily points to reach their ideal weight. You must stay within your daily point allowance in order to reach your desired weight.
Many studies show that the WW program can help you lose weight. For example, a review of 45 studies found that people who followed a WW diet lost 2.6% more weight than people who received standard counseling. Further more, people who follow WW programs have been shown to be more successful at maintaining weight loss after several years, compared with those who follow other diets.
It allows flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies, to adhere to the plan.
6. The DASH diet
The DASH diet or Dietary Approaches to Stop Hypertension, is an eating plan that is designed to help treat or prevent high blood pressure, which is clinically known as hypertension. It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat. Dash is not a weight lose diet but many people report losing weight using this diet.
The DASH diet recommends specific servings of different food groups. The number of servings you are allowed to eat depends on your daily calorie intake. For example, 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.
Studies show that the DASH diet can help you lose weight. For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight over 8–24 weeks than people on a control diet.
The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help combat recurrent depressive symptoms and lower your risk of breast and colorectal cancer.
All of the above diets have been shown 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 stick to it in the long term and remember if it doesn’t work for you try another one.
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