Changing your diet is one of the most effective ways to lose weight. However, the sheer number of diet plans available can make it difficult to get started because you are unsure which one is most appropriate, sustainable, and reliable.
Some diets tend to suppress your appetite in order to decrease your food consumption, while others recommend limiting your calorie and carbohydrate or fat intake. Here are 5 weight loss program you can follow:
1. Low-carb diets
Low-carb diets are among the most common weight-loss diets. The Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet are a few examples.
Some varieties have a greater reduction in carbs than others. For example, very-low-carb diets like the keto diet limit this macronutrient to less than 10% of total calories, compared to 30% or less for other varieties.
Low-carb diets limit carbohydrate consumption in place of protein and fat.
They are usually higher in protein than low-fat diets, which is vital because protein can help you control your appetite, increase your metabolism, and preserve muscle mass. In very-low-carb diets such as keto, the body begins to use fatty acids for energy rather than carbohydrates by turning them into ketones. This is known as ketosis.
According to research, low-carb diets can reduce risk factors for heart disease, such as high cholesterol and blood pressure levels. They can also help people with type 2 diabetes increase their blood sugar and insulin levels.
2. Paleo Diet
The paleo diet recommends consuming foods that your hunter-gatherer ancestors are said to have eaten. It is based on the belief that modern diseases are related to the Western diet, with supporters believing that the human body has not evolved to absorb legumes, grains, and dairy.
The paleo diet promotes the consumption of whole foods such as fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy products like cheese.
Following the paleo diet can reduce several risk factors for heart disease, including high blood pressure, cholesterol, and triglyceride levels instead of just losing weight.
3. Mediterranean Diet
The Mediterranean diet is focused on foods eaten by people in countries such as Italy and Greece. Though it was intended to reduce the risk of heart failure, multiple studies show that it can also help with weight loss.
|Recommended||Fruits, berries, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil|
|Moderate||Poultry, milk, and dairy products|
|Prohibited||Refined grains, trans fats, refined oils, processed meats, added sugar, and other processed foods|
The Mediterranean diet promotes the consumption of antioxidant-rich foods, which can aid in the fight against inflammation and oxidative stress by neutralizing free radicals. It has been attributed to a lower risk of heart disease and death.
4. Plant Based Diet
Plant-based diets can aid in weight loss. The most common versions are vegetarianism and veganism, which ban animal products for nutritional, ethical, and environmental reasons. Plant-based diets have also been related to a lower risk of chronic conditions such as heart disease, some cancers, and diabetes. They may also be less harmful to the environment than meat-based diets.
However, more adaptable plant-based diets exist, such as the flexitarian diet, which is a plant-based diet that allows for limited consumption of animal products.
|Vegetarianism||Avoid from all meat, poultry, fish, eggs and dairy products.|
|Vegan||Forbidding the use of all animal products as well as animal-derived products such as beef, gelatin, honey, whey, casein, and albumin.|
|Flexitarian||Encourages eating mostly fruits, vegetables, legumes, and whole grains but allows for protein and animal products in moderation|
5. Intermittent Fasting
Intermittent fasting is a weight loss dietary technique that alternates between fasting and eating times. There are many methods, including the 16/8 method, which involves restricting your daily calorie intake to 8 hours a day, and the 5:2 method, which involves limiting your daily calorie intake to 500–600 calories twice a week.
Intermittent fasting limits the amount of time you can consume, which is an easy way to minimize your calorie intake. This can result in weight loss unless you compensate by eating excessively during permitted eating times. Intermittent fasting has been related to anti-aging effects, increased insulin sensitivity, better brain health, decreased inflammation, and a variety of other advantages.