Everyone knows that in order to lose weight, you need to change the amount and types of foods you are eating so you can reduce the number of calories you are taking in. Your calorie input must be less than your calorie output: In other words, you must burn more calories than you consume in order to lose weight. This sounds simple enough, but the vast number of available diets available on the market makes it difficult to get started. It's difficult to sort through all the latest diet crazes to learn which one is most suitable, sustainable, and effective. So we have done the ground work for you and we've listed and provided information about out the top diets today that have been giving people the best results and in the shortest amount of time.
1. Intermittent fasting
Intermittent fasting restricts the time you¡Çre allowed to eat, which will reduce your calorie intake. This can lead to weight loss ¡½ unless you compensate by eating too much food during allowed eating periods. In a review of studies, intermittent fasting was shown to cause 3¡Ý8% weight loss over 3¡Ý24 weeks, which is a significantly greater percentage than other methods. This same review showed that this way of eating may reduce waist circumference by 4¡Ý7%, which is a marker for harmful belly fat. Other studies found that intermittent fasting can increase fat burning while preserving muscle mass, which can improve metabolism
Other benefits of intermittent fasting is that it can reduce the aging process, decrease inflammation, help with insulin sensitivity, improve brain health, reduce brain fog, and boost the immune system, so intermittent fasting is showing to be beneficial not only for weight loss but also to achieve optimal health and healing. The downside is that intermittent fasting can cause sharp drops in blood sugar levels, especially for people with diabetes or hypoglycemia. It is advised to eat enough calories in between the fasting periods and to choose foods that are high in healthy fats and protein.
2. The Paleo Diet
The Paleo Diet is based on the understanding that the Western diet is the root of most of our chronic diseases and that diabetes, heart disease and even cancer can be eradicated by following a diet that's more in alignment with how our ancestors ate. According to Paleo Diet theorists, it is believed that the human body hasn’t evolved to process grains, legumes, and dairy. When following the Paleo Diet it is encouraged that you eat plenty of whole, natural foods like fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, including grains, sugar, and dairy. If we think about what people ate when they lived a tribal lifestyle, they did not eat a lot of grains and legumes but spent time hunting and gathering, hence they didn't develop the same types of diseases that people are experiencing today. Numerous studies have shown that the paleo diet can aid in 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 and reduced their waist circumference. Although the Paleo Diet is considered healthy, one of the drawbacks is that it is restrictive and requires the complete removal of specific food groups including legumes, whole grains, and dairy. Nonetheless, the popularity of this diet is increasing sharply, with fewer people adapting to a low fat diet.
3. The Mediterranean Diet
The Mediterranean Diet is based on foods that people eat in countries like Italy and Greece.
Though it was designed to lower heart disease and other health problems, studies indicate that it can also leads to weight loss. The Mediterranean Diet advocates eating plenty of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be eaten in moderation. Meanwhile, red meats are limited.
Additionally, the Mediterranean Diet restricts refined grains, trans fats, refined oils, processed meats, sugar, and other highly processed foods.
Those eating a Mediterranean-style diet found that when this diet is combined with exercise or calorie restriction lost an average of 8.8 pounds. The Mediterranean Diet is healthy because it encourages eating a variety of antioxidant-rich foods, and foods that are all natural which may help combat inflammation and oxidative stress by neutralizing free radicals. It has been linked to reduced risks of heart disease and premature death.
4. The DASH Diet
The DASH diet, otherwise known as (Dietary Approaches to Stop Hypertension), is a diet that was created to reduce high blood pressure, (hypertension).
It emphasizes eating a low-sodium diet as well as adding plenty of fresh fruits, vegetables and whole grains to your diet. Lean meats are allowed as long as they are low in sodium. Bacon or processed meats are not allowed. Although The DASH Diet was not created for the purpose of weight loss, many people are reporting that it has helped them lose weight. The DASH diet recommends that you 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 every day.
In addition, you¡Çre allowed to eat nuts and seeds 2¡Ý3 times per week. 13 studies of those on The Dash Diet found that people lost significantly more weight over 8¡Ý24 weeks than people on a non Dash Diet. Other benefits are that The DASH Diet reduced blood pressure and other cardiovasulcar diseases including the reduction in high cholesterol. Healthy eating when on diets like these have also been shown to depression and lower the risks for developing certain types of cancers.
5. Weight Watchers Diet (WW)
You know this popular weight loss plan by its previous name, Weight Watchers. In 2018, the company rebranded itself to make the program more about wellness as opposed to simply losing weight. WW uses a point-bases system (similar to counting calories) by assigning different foods and beverages a value or a number. To reach your desired weight, you must stay within our daily point allowance as outlined by WW. You can choose from a variety of foods and cook like you normally cook and eat what you normally eat, but WW guides you through how much you are eating with their point system so you can plan out your meals accordingly. It is a good method for helping people remain conscious of what they are eating and how much so they can make adjustments in their eating habbits throughout the day. Those who followed a WW diet, lost 2.6% more weight than peoeple who did nothing. The downside is that it requires it's users to remain on a subscription plan that can be expensive for some to stick with.
According to US News and World Reports, it has been found that The Mediterranian Diet provided the most significant for weight loss and reaped the most health benefits for its users. When making healthier long term eating choices, people are able to keep their weight off longer and this provides long-lasting results. Although any diet you try has the potential to help you lose weight and become healthier. The key is to pick the one that works for you. This can be determined by your needs and lifestyle, because what works for one person may not always work for another.