While most diets can be seen as a fashion trend, some can be a success. It doesn’t always mean that the diet can’t come into short or long term success either. These are some of the best weight loss diets of 2020 and beyond. It’s estimated that nearly half of American adults attempt to lose weight each year. One of the best ways to lose weight is by changing your diet. Yet, the sheer number of available diet plans may make it difficult to get started. This happens as you’re unsure which one is most suitable, sustainable, and effective. Some diets aim to curb your appetite to reduce your food intake. Others suggest restricting your intake of calories and either carbs or fat. What’s more, many offer health benefits that go beyond weight loss. Here are the 10 best diet plans to help you shed weight and improve your overall health.
Intermittent Fasting (The Best Weight Loss Diets)
While intermittent fasting may not be a so-called diet, it still is an undeniably good eating plan that can. Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating. Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day. The other is the 5:2 method, which restricts your daily calorie intake to 500-600 calories twice per week.
Intermittent fasting restricts the time you’re allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss, unless you compensate by eating too much food during allowed eating periods. In a review of studies, intermittent fasting was shown to cause 3-8% weight loss over 3–24 weeks. This is a significantly greater percentage than other methods.
The same review showed that this way of eating may reduce waist circumference by 4–7%. All of 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. Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits.
In general, intermittent fasting is safe for most healthy adults. That said, those sensitive to drops in their blood sugar levels may struggle. Problems such as some people with diabetes, low weight, or an eating disorder may end up worse off. People with these issues, including pregnant or breastfeeding women, should talk to a health professional before starting intermittent fasting.
Plant-Based Diets
Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons. However, more flexible plant-based diets also exist. Diets such as the flexitarian diet, which is a plant-based diet, allows eating animal products in moderation.
There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy. The vegan diet takes it a step further by restricting all animal products. This includes all animal-derived products like dairy, gelatin, honey, whey, casein, and albumin. There are no clear-cut rules for the flexitarian, as it’s a lifestyle change rather than a diet. It encourages eating mostly fruits, vegetables, legumes, and whole grains. It also allows for protein and animal products in moderation, making it a popular alternative. Many of the restricted food groups are high in calories, so limiting them may aid weight loss.
Research shows that plant-based diets are effective for weight loss. A review of 12 studies including 1,151 participants found that people on a plant-based diet lost more weight. They lost an average of 4.4 pounds (2 kg) more than those who included animal products. Plus, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than people not eating a plant-based diet. Plant-based diets likely aid weight loss because they tend to be rich in fiber. This can help you stay fuller for longer, and it’s also low in high-calorie fat.
Plant-based diets have been linked to many other benefits, such as a reduced risk of chronic conditions like heart disease. It also protects against certain cancers and diabetes. They can also be more environmentally sustainable than meat-based diets. Though plant-based diets are healthy, they can restrict important nutrients that are typically found in animal products. This includes nutrients such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids. A flexitarian approach or proper supplementation can help account for these nutrients.
Low-Carb Diets (The Best Weight Loss Diets)
Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet. Some varieties reduce carbs more drastically than others. For instance, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of total calories. This is compared with 30% or less for other types.
Low-carb diets restrict your carb intake in favor of protein and fat. They’re typically higher in protein than low-fat diets, which is important. This is because protein can help curb your appetite, raise your metabolism, and conserve muscle mass. In very-low-carb diets like keto, your body begins using fatty acids rather than carbs. It does this for energy by converting them into ketones. This process is called ketosis.
Many studies indicate that low-carb diets can aid weight loss and may be more effective than conventional low-fat diets. For example, a review of 53 studies including 68,128 participants found that low-carb diets resulted in weight loss. This loss of fat is significantly more “weight loss” than in low-fat diets. What’s more, low-carb diets appear to be quite effective at burning harmful belly fat.
Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels. They may also improve blood sugar and insulin levels in people with type 2 diabetes. In some cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be difficult to follow and cause digestive upset in some people. In very rare situations, following a very-low-carb diet may cause a condition known as ketoacidosis. This is a dangerous metabolic condition that can be fatal if left untreated .
The Paleo Diet
While I’m no big proponent of meat-eating, it doesn’t mean you can’t make a great diet out of it. The paleo diet advocates eating the same foods that your hunter-gatherer ancestors allegedly ate. It’s based on the theory that modern diseases are linked to the Western diet. This is because proponents believe that the human body hasn’t evolved to process legumes, grains, and dairy. The paleo diet advocates eating whole foods, 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.
Numerous studies have shown that the paleo diet can aid 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. They also reduced their waist circumference — a marker for belly fat — by an average of 0.6 inches (1.5 cm). Research also suggests that the paleo diet may be more filling than average. This includes popular diets like the Mediterranean diet and low-fat diets. This may be due to its high protein content.
Following the paleo diet may reduce several heart disease risk factors, such as high blood pressure, cholesterol, and triglyceride levels. Though the paleo diet is healthy, it restricts several nutritious food groups, including legumes, whole grains, and dairy.
Low-Fat Diets (The Best Weight Loss Diets)
Like low-carb diets, low-fat diets have been popular for decades. In general, a low-fat diet involves restricting your fat intake to 30% of your daily calories. Some very- and ultra-low-fat diets aim to limit fat consumption to under 10% of calories. Low-fat diets restrict fat intake because fat provides more calories. This is about twice the number of calories per gram compared with the other two macro-nutrients — protein and carbs.
Ultra-low-fat diets contain fewer than 10% of calories from fat. This means that approximately 80% of calories are coming from carbs and 10% from protein. Ultra-low-fat diets are mainly plant-based and limit meat and animal products. As low-fat diets restrict calorie intake, they can aid weight loss. An analysis of 33 studies including over 73,500 participants found that following a low-fat diet led to small but relevant changes in weight and waist circumference. However, while low-fat diets appear to be as effective as low-carb diets, they’re not. For weight loss in controlled situations, low-carb diets seem to be more effective day to day.
Ultra-low-fat diets have been shown to be successful, especially among people with obesity. For example, an 8-week study in 56 participants found that eating a diet comprising 7–14% fat led to weight loss. It led to an average weight loss of 14.8 pounds (6.7 kg). Low-fat diets have been linked to a reduced risk of heart disease and stroke. They may also reduce inflammation and improve markers of diabetes. Restricting fat too much can lead to health problems in the long term. This is because fat plays a key role in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diets have been linked to a higher risk of metabolic syndrome.
The Mediterranean Diet
The Mediterranean diet is based on foods that people in countries like Italy and Greece used to eat. Though it was designed to lower heart disease risk, numerous studies indicate that it can also aid weight loss. The Mediterranean diet advocates eating plenty of fruits and vegetables. In addition: nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil are included as well. 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, added sugar, and other highly processed foods.
Though it’s not specifically a weight loss diet, many studies show that adopting a Mediterranean-style diet may aid weight loss. For example, an analysis of 19 studies found that people who combined the Mediterranean diet were better off. If combined with exercise/calorie restriction, people lost an average of 8.8 pounds more than those on a control diet. The Mediterranean diet encourages eating plenty of antioxidant-rich foods, 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. As the Mediterranean diet is not strictly a weight loss diet, you must be careful. People may not lose weight following it unless they also consume fewer calories.
Weight Watchers (The Best Weight Loss Diets)
WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide. While it doesn’t restrict any food groups, people on a WW plan must eat within their set daily points. They must do this to reach their ideal weight. WW is a points-based system that assigns different foods and beverages a value. This is depending on their calorie, fat, and fiber contents. To reach your desired weight, you must stay within your daily point allowance.
Many studies show that the WW program can help you lose weight. For example, a review of 45 studies found that people who followed a WW diet lost 2.6% more weight. This is compared to others who received standard counseling. What’s more, people who follow WW programs have been shown to be more successful. They’re success is at maintaining weight loss after several years. This is compared with those who follow other diets. WW allows flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies, to adhere to the plan. While it allows for flexibility, WW can be costly depending on the subscription plan. Also, it’s flexibility can be a downfall if dieters choose unhealthy foods.
The Dash Diet
Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is designed to help treat or prevent high blood pressure. This condition is clinically known as hypertension. It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats. It is also low in salt, red meat, added sugars, and fat. While the DASH diet is not a weight loss diet, many people report losing weight on it.
The DASH diet recommends specific servings of different food groups. The number of servings you are allowed to eat depends on your daily calorie intake. For example, an average person on the DASH diet would eat about 5 servings of vegetables. They’d also have 5 servings of fruit and 7 servings of healthy carbs like whole grains. Lastly, they’d have 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats per day. In addition, you’re allowed to eat nuts and seeds 2–3 times per week.
Studies show that the DASH diet can help you lose weight. For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight. This was over 8–24 weeks, and it was more than people on a control diet. The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help combat recurrent depressive symptoms and lower your risk of breast and colorectal cancer. While the DASH diet may aid weight loss, there is mixed evidence on salt intake and blood pressure. In addition, eating too little salt has been linked to increased insulin resistance. It’s also been linked to an increased risk of death in people with heart failure.
The Mayo Clinic Diet
Weight loss and a healthier lifestyle go hand in hand on the Mayo Clinic Diet. You re-calibrate your eating habits, breaking bad ones and replacing them with good ones. This comes with the help of the Mayo Clinic’s unique food pyramid. The pyramid emphasizes fruits, veggies and whole grains. In general, these foods have low energy density, meaning you can eat more but take in fewer calories. Think of it this way: For about the same amount of calories, you could have a small candy bar or about 2 cups of broccoli. By sticking with the Mayo Clinic Diet, you’re expected to shed 6 to 10 pounds in two weeks. You can continue losing 1 to 2 pounds weekly until you’ve hit your goal weight.
In 2013, Mayo Clinic published “The Mayo Clinic Diabetes Diet.” A new edition of this book was published in early 2019. This spin on the standard eating plan is designed for people with pre-diabetes and Type 2 diabetes. Its advice is specific to lowering blood sugar and keeping levels stable.
The newest (and second) edition of the “Mayo Clinic Diet” book was published in 2017. Use it, as well as the Mayo Clinic Diet Website, as your guides to work your way through two parts: “Lose it!” and “Live it!” Part one focuses on 15 key habits — ones to add and ones to ditch. You don’t count calories, and you can snack all you want on fruits and veggies. After two weeks, you begin part two. You’re learning how many calories you should eat to either lose or maintain weight and where those calories should come from. No food group is completely off-limits – you’re developing a pattern of healthy eating you’ll follow for life.
MIND Diet (The Best Weight Loss Diets)
The MIND diet takes two proven diets — DASH and Mediterranean — and zeroes in on the foods in each that specifically affect brain health, which may lower your risk of mental decline, according to initial research. Although there’s no surefire way to prevent Alzheimer’s disease, eating healthful mainstays such as leafy greens, nuts and berries may lower a person’s risk of developing the progressive brain disorder.
The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through a study funded by the National Institute on Aging and published online February 2015. The study found the MIND diet lowered Alzheimer’s risk by about 35% for people who followed it moderately well and up to 53% for those who adhered to it rigorously. While more study is still needed to better understand the long-term impact of the diet, her team’s second paper on the MIND diet notes that it’s superior to the DASH and Mediterranean diets for preventing cognitive decline.
Every day, you eat at least three servings of whole grains. Along with this, you eat a salad and another vegetable, along with drinking a glass of wine. (While a little alcohol consumption seems to be better for the brain than none at all, you could skip the wine since it’s not necessary to follow the guidelines to the letter to benefit.) On most days you snack on nuts, and every other day you eat half a cup of beans. At least twice a week you have poultry and a half-cup serving of berries (blueberries are best), and you dine on fish at least weekly. Olive oil is what you primarily use at home.
Some of the most well-researched diets and eating plans include all sorts of diets. Some are intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, WW, and DASH diet. While all of the above diets have been shown to be effective for weight loss, preferences matter. 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.
Volumetrics Diet
Pioneered by a Penn-State University nutrition professor, Volumetrics is more of an approach to eating than it is a structured diet. With “The Ultimate Volumetric Diet” book as your guide, you’ll learn to decipher a food’s energy density. You’ll cut the energy density of your meals and make choices that fight hunger. Food is divided into four groups. Category one (very low-density) includes non-starchy fruits and vegetables, nonfat milk and broth-based soup.
The next category (Category two [low-density]) includes starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes and low-fat mixed dishes like chili and spaghetti. Category three (medium-density) includes meat, cheese, pizza, french fries, salad dressing, bread, pretzels, ice cream and cake. And category four (high-density) includes crackers, chips, chocolate candies, cookies, nuts, butter and oil. You’ll go heavy on categories one and two. You’ll watch your portion sizes with category three, and keep category four choices to a minimum.
Each day, you’ll eat breakfast, lunch, dinner, a couple snacks and dessert. Exactly how strictly you follow Volumetrics is up to you. Though the books contain recipes and some sample meal plans, the point is to learn the Volumetrics philosophy. Learn and apply it where you can throughout the day. See where you can replace a category four item (baked white potato) with a category one item (sweet potato), for example.
More Diets: health.usnews.com
Unworthy Mentions: Carnivore Diet, Dukan Diet, Whole30 Diet, Raw Food Diet, The Fast Diet, Alkaline Diet, Optavia Diet, HMR Program, SlimFast Diet, Macrobiotic Diet, Zone Diet, Nutrisystem Diet, Glycemic-Index Diet, Biggest Loser Diet, South Beach Diet, The Engine 2 Diet, Nutritarian Diet, Anti-Inflammatory Diet, Asian Diet, Jenny Craig Diet, The Fertility Diet, Ornish Diet, Nordic Diet, TLC Diet
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