5 Healthy Diets To Help You Lose Weight

Healthy Diets That Will Help You With Weight Loss

Healthy Diets For Weight Loss

It is always a big question as to what diet one should follow to lose weight in a healthy manner. There are a number of fad diets and so-called healthy diet plans out there. This makes it difficult to know which one is most suitable, sustainable, and effective. Some diets restrict calories below the recommended amount leading to micronutrient deficiencies. Everyone needs a perfectly balanced and healthy weight loss diet to make sure that the body does not run out of essential nutrients. So here are the best diet plans to help you lose weight and improve your overall health.

Intermittent fasting

Intermittent fasting is one of the most popular health trends of the past decade. It’s a dietary strategy where you refrain from consuming any calories for an extended period of time. There are different ways for intermittent fasting that requires at least 12-40 hours of fasting at a time. So in short, intermittent fasting is a dietary routine that regularly alternates between periods of eating and fasting.

For Weight Loss: Many studies show a positive association of intermittent fasting with weight loss. According to research, intermittent fasting causes 3-8% weight loss over 3-24 weeks. This is a significantly greater percentage of weight loss when compared to other diets or dietary patterns.

Mediterranean Diet

Mediterranean diet is not a diet diet, it’s more like a guideline. The Mediterranean diet cannot be defined by a definition and revolves around traditional cuisines belonging to different regions. Basically, it is high in vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil. Usually, it accounts for 50-60% daily calories from Carbohydrates, 25-35% of daily calories from fat, and the rest from protein.

For Weight loss: Although the Mediterranean diet is not specifically a weight loss diet, there are many evidence-based studies that show that following the Mediterranean diet helps in losing weight. For instance, an analysis showed that combining the Mediterranean diet with calorie restriction led to a loss of 8.8 pounds.

Low-Fat Diet

A low-fat diet is quite a popular diet among dieters. It involves restricting fat intake to 30% of the daily calories. The diet usually includes restricting saturated fat and cholesterol as well. Low-fat diets restrict fat intake because fat provides twice the calories per gram as compared to protein and carbs. Moreover, following a low-fat diet leads to a decrease in the prevalence of chronic diseases such as heart disease and obesity.

For Weight Loss: As low-fat diets restrict calorie intake, it aids in weight loss. Multiple kinds of research indicate that following a low-fat diet leads to small but significant changes in weight and waist circumference. Ultra-low-fat diets lead to successful results for obese people. Moreover, they are also linked to reducing inflammation, diabetes, heart disease, stroke, and obesity.

The DASH Diet

DASH diet is Dietary Approach to Stop Hypertension. This diet has been developed to help treat or prevent hypertension. The main aim of this diet is to limit the consumption of salt while increasing the intake of magnesium, potassium, and calcium. These nutrients are known to help control blood pressure. DASH diet promotes the increased intake of fruits and vegetables, whole grains, dairy products, poultry, and nuts. Therefore, the DASH diet is high in fiber and low in fat and eating style suitable for everyone.

For Weight Loss: Several studies prove that following the DASH diet helps in losing weight. Those who have lost weight on the DASH diet are because of the controlled calorie deficits. Because the DASH diet cuts out a lot of high-fat, sugary foods, thus, reducing the calorie intake and people find themselves losing weight. Moreover, studies found that people on the DASH diet, significantly lose more weight than people on a control diet.

Plant-Based Diet

Plant-based diet mainly focuses on whole-plant-based foods typically involving beans, legumes, whole grain, and nuts for protein instead of processed meat substitutes. Vegetarianism and Veganism are the most popular diets that restrict animal products for health, ethical, and environmental reasons. There are different types of plant-based diets but all mostly include completely eliminating animal products or consuming them in moderation.

For Weight Loss: Science tells us that plant-based diets work best for losing weight and maintaining it. Research proves that people on vegan diets lose an average of 5.5 pounds more than those who are not. The reason that plant-based diets are helpful in losing weight is that they tend to be rich in fiber and low in high-calorie fat. Moreover, following a plant-based diet reduces the risk of heart diseases, type 2 diabetes, and certain types of cancers.

These are some of the most well-researched diets that help people in losing weight and maintaining healthy body weight. While it is true that all the above-mentioned diets are known to be effective for weight loss, you should choose a diet based on your lifestyle and food preferences.

Food Deals Restaurant Reviews Video Reviews Kitchenware
close