There are so many diet trends that claim to help you lose weight quickly that it can be hard to tell which ones actually do. The results of studies have shown that some diets are better for health and weight loss in the long run. Instead of following trends, a healthy, well-balanced diet based on science principles can help you lose weight and feel better in general.
Eat a Mediterranean diet
One of the healthier and best-studied ways to lose weight is to follow the Mediterranean diet. A lot of whole, healthy foods are emphasized, like nuts, seeds, fruits, veggies, whole grains, olive oil, fish, and lean meats. Not only does this food help you lose weight, it also lowers your risk of heart disease, diabetes, and memory loss.
The Mediterranean diet helps you feel full longer by focusing on fiber- and healthy fat-rich foods. This means you eat fewer calories overall. It also helps control blood sugar better, which keeps energy levels up and stops cravings.
Keto and Atkins are two low-carb diets.
Low-carb diets that help you lose weight quickly, like the ketogenic (keto) and Atkins diets, have become more common. These diets limit the amount of carbs you eat and urge you to eat a lot of healthy fats and meats. When you cut back on carbs, your body goes into ketosis and burns fat for energy instead of glucose.
There is evidence that low-carb diets can help people lose a lot of weight, especially in the first few months. But they might not work for everyone, and sticking to them for a long time can be hard. It’s important to eat healthy fats like olive oil, nuts, eggs, and fish, and stay away from cheap foods and heavy fats.
Fasting every so often (IF)
Intermittent fasting is a way of eating that alternates between not eating and eating. Most people use the 16:8 way, which means they don’t eat for 16 hours and then eat within an 8-hour window. This method simply lowers the number of calories you eat while still letting your body burn fat.
Intermittent fasting may help you lose weight just as well as diets that limit calories, according to research. It also makes your digestion, insulin sensitivity, and health better in general. Many people find it easier to follow IF than regular diets because they don’t have to cut out certain food groups.
Vegan and vegetarian diets that are based on plants
It has been shown that plant-based foods, like vegetarian and vegan diets, can help you lose weight and be healthier. Fruits, veggies, beans, whole grains, nuts, and seeds are emphasized on these diets, and animal products are limited or not allowed at all.
Plant-based meals help people lose weight because they are high in fiber, which makes you feel full and lowers your calorie intake. They are also linked to lower chances of heart disease, diabetes, and being overweight. To be successful on a plant-based diet, you need to make sure you get enough protein from foods like nuts, beans, lentils, tofu, and quinoa.
The DASH diet stands for “Dietary Approaches to Stop Hypertension.”
The DASH diet was created to lower blood pressure, but it also helps people lose a lot of weight. A lot of veggies, fruits, lean meats, whole grains, and low-fat dairy are on this diet. Processed foods, salt, and extra sugars are not.
The DASH diet helps you lose weight by telling you to watch your portions and recommending foods that are high in nutrients and make you feel full for longer. Researchers have found that the DASH diet can help people lose weight slowly and sustainably while also making their hearts healthier.
The Paleo Diet
The Paleo diet says to eat whole foods like our ancestors did, like lean meats, fish, veggies, fruits, nuts, and seeds, and not to eat processed foods, carbs, dairy, or refined sweets.
People who follow the Paleo diet say it helps them lose weight by cutting out processed foods that are high in calories and focusing on whole foods that are high in nutrients. Studies show that it may help the body respond better to insulin and lower belly fat. But because it limits dairy and wheat and other food groups, it might not be the best choice for everyone.
Flexitarian Food Plan
The Flexitarian diet is an open way to eat plant-based food that lets you eat meat sometimes. It has all the benefits of a meatless diet plus the freedom to eat proteins from animals when you want to.
People who follow this plan may lose weight, have a faster metabolism, and have a lower chance of getting chronic illnesses. It might be easier to stick to for a long time than full vegan or vegetarian diets because it doesn’t have as many rules.
Which food plan is best for you?
What food will help you lose weight relies on how you live, what you like, and your health needs. To lose weight in a healthy way that lasts, you need to make long-term changes to your food instead of following short-term trends.
Diets that are balanced and based on whole foods, like the Mediterranean, DASH, and plant-based diets, are thought to be the healthiest and most effective ways to lose weight. But low-carb and irregular fasting can work for people who like to stick to a schedule when they eat.
The best long-term results will come from picking a diet that fits your lifestyle and is simple to stick to.
