7 of the best diet plans for weight loss and health
Approximately half of all adults in the United States try to lose weight each year. One of the most effective ways to lose weight is to change your diet. However, because you don’t know which diet plan is the most appropriate, sustainable, and practical, the sheer amount of diet plans accessible can make it challenging to get started. Some diets aim to reduce your food intake by suppressing your appetite, while others propose calorie and carbohydrate or fat restriction. In addition to weight loss, several of them have health benefits.
Here are the top seven diet plans for losing weight and improving your general health.
- Intermittent fasting
Intermittent fasting is a dietary strategy in which you alternate between periods of fasting and eating. Two examples are the 16/8 approach, which restricts your daily calorie intake to 500–600 calories twice a week, and the 5:2 method, which limits your daily calorie intake to 500–600 calories once a week.
Intermittent fasting has been linked to anti-aging benefits, improved insulin sensitivity, improved brain health, reduced inflammation, and a host of other benefits.
- Diets based on plants
Weight loss may be aided by plant-based diets. Vegetarianism and veganism are the most common types, restricting animal products for health, ethical, and environmental reasons. However, there are more flexible plant-based diets available, such as the flexitarian diet, which is a plant-based diet that allows for the intake of animal products on occasion.
Vegetarianism can take many forms, although most vegetarians abstain from eating any meat, poultry, or fish. Some vegans also avoid eggs and dairy. The vegan diet excludes all animal products and animal-derived items such as dairy, gelatin, honey, whey, casein, and albumin. There are no hard and fast rules because the flexitarian diet is more lifestyle adjustment than a diet. It is popular because it supports a diet rich in fruits, vegetables, legumes, and whole grains, with protein and animal products allowed in moderation. Because several of the prohibited food groups are high in calories, avoiding them may aid weight loss.
- Carbohydrate-restricted diets
One of the most popular weight-loss regimens is the low-carb diet. Examples include the Atkins, ketogenic (keto), and low-carb, high-fat (LCHF) diets. Some are lower in carbohydrates than others. For instance, very-low-carb diets, such as the ketogenic diet, limit this macronutrient to less than 10% of total calories, while other types restrict it to 30% or less.
Carbohydrate consumption is restricted on low-carb diets in favor of protein and fat. Protein-rich diets are frequently higher in protein than low-fat diets because they can help suppress hunger, boost metabolism, and preserve muscle mass. When you follow a very low-carb diet like keto, your body begins to use fatty acids instead of carbohydrates for energy. This process is known as ketosis.
- Paleo diet
The paleo diet encourages you to consume the same foods as your predecessors who hunted and gathered. Its advocates believe that the human body hasn’t evolved to handle legumes, grains, and dairy and that present illnesses are linked to the Western diet.
- Low-fat diets
Low-fat and low-carb diets have both been popular for decades. In general, a low-fat diet consists of consuming no more than 30% of your daily calories from fat. Some very low-fat and ultra-low-fat diets aim for a fat intake of less than 10% of total calories.
- The Mediterranean diet
The Mediterranean diet is based on foods that have traditionally been eaten in Italy and Greece. Even though it was designed to lower the risk of heart disease, numerous studies have shown that it can also aid in weight loss.
Antioxidant-rich foods are advocated in the Mediterranean diet to help reduce inflammation and oxidative stress by neutralizing free radicals. From a young age, it has been linked to a lower risk of heart disease and death.
- The DASH diet
The DASH diet (Dietary Approaches to Stop Hypertension) is a meal plan aimed to help people with high blood pressure, often known as hypertension, treat or avoid it. It emphasizes consuming a wide variety of fruits, vegetables, whole grains, and lean meats while avoiding salt, red meat, added sugars, and saturated fat. Many people claim to have lost weight while following the DASH diet, even though it is not a weight-loss plan. Read more:What is autism and methods of prevention and treatment?