What is the best weight loss diet?
The answer is surprisingly simple: The one you will do for the long term, as stated by
One important thing: Don’t use the word “diet”. Instead, use “healthy eating habits”.
If you think you are on a diet, you may always want to accomplish that. But the moment you accomplish your goal, you will revert to your old dieting habits and gain the weight back.
So it is better to eat healthily and inculcate those habits in your daily routine so you don’t have to go off with your current eating plans.
Here are the 5 best plans to help you shed weight and improve your overall health, backed by trusted professionals.
1. The Low-carb
Among the most common weight loss diets are low-carb diets. The Atkins diet, the ketogenic (keto) diet and the low-carb high-fat (LCHF) diet are examples. Low-carb diets, in lieu of protein and fat, reduce the carb intake.
Several studies suggest that low-carb diets may lead to weight loss and could be more effective than standard low-fat diets. An analysis of 53 studies involving 68,128 people, for instance, showed that low-carb diets led to
However, a low-carb diet can increase the levels of LDL (bad) cholesterol. For certain people, extremely low-carb diets can also be difficult to maintain and induce
2. The Whole foods
Whole foods are normally those that remain close to their state in nature. There are no sugars, starches, flavorings, or other manufactured additives added to them. They are not produced primarily in a factory and are the opposite of processed foods in this sense.
The whole foods diet is more of a goal than a simple diet. The idea is to favor whole foods as much as you can: potatoes instead of potato chips, grilled chicken breast instead of chicken nuggets, etc.
Many health professionals say the best bet for improving health and avoiding illness is to consume more whole foods. Whole foods, such as tomatoes, bananas, whole grains, nuts, and legumes, preserve their nutrition as well as the full portfolio of protective phytochemicals and nutrients that often got removed in packaged foods.
3. The Mediterranean Diet
The Mediterranean diet is focused on foods that people used to consume in countries like Italy and Greece.
While it was intended to minimize the risk of heart failure, multiple reports show that it can also promote
Fruits, olive oil, fatty fish and nuts are the main ingredients of a Mediterranean diet, with no calorie limits. Refined grains, trans fats, refined oils, processed meats, added sugar and other heavily processed foods are restricted in the Mediterranean diet.
A review of 19 experiments showed that people who combined the
Mediterranean diets are usually sustainable, have been shown to improve health, and are not restrictive or short-term.
However, since the Mediterranean diet is not solely a weight-loss diet, people may not lose weight following it unless they also consume fewer calories.
4. Intermittent fasting
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.
According to Ada Lane, there are various forms of it, but what works best for her is limiting her calorie intake to an 8-hour period every day.
This is known as the 16/8 method. Say, eating unlimited food between 8 a.m. and 4 p.m., and consumes nothing for the other 16 hours.
In general, it tends to reduce your caloric intake (thus cause weight loss), unless you really go over-board in calorie consumption during those allotted 8 hours of eating time.
The time you are allowed to eat is reduced in Intermittent fasting, which is an easy way to minimize your calorie intake. This can lead to weight loss — unless you compensate by eating too much food during allowed eating periods.
For most healthy adults, intermittent fasting is effective.
Data show, however, that the strategy also poses potential problems because its restrictive nature can lead to overeating or binge-eating.
For people with type 2 diabetes, infants, pregnant or lactating women, or a history of eating disorder, intermittent fasting is not a safe approach.
5. The Interval Weight Loss program
By losing weight in 4-week intervals (month on/month off) you can prevent the body's usual response to weight loss, so not only can you lose weight but importantly keep it off.
The bottom line
While 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.
The best is one that is tailored and carefully crafted specifically to the individual and their needs.
From her personal experience,
Christmas Abbott is also not into diets. “Real food for real people to get real results.” Her recent book, “Bad Ass Body Diet” teaches us how to eat a balanced diet without giving up any of our favorite foods. This results in a positive hormonal and emotional response and gives you the body that you have always wanted.