If you enter the words ‘How do I lose weight’ into the Google search box, more than 3 billion results will be generated, with many suggesting supplements. Of course, some of these products are fantastic, but if you don’t research or plan well, it may be for nothing. If weight loss is your primary goal, you should only focus on diets that will help you achieve results and fit your lifestyle.
On that note, here are 6 diets that will help you lose weight:
Mediterranean diet
A Mediterranean diet is high in fiber, which helps improve digestion. It is also the perfect diet for cancer risk reduction and heart health improvement. The Mediterranean diet is also rich in healthy fats and significantly low in unsaturated fat, allowing you to pass up unhealthy options and consume nutrient-dense foods.
The Mediterranean-style diet includes healthy fats such as:
- Olive oil
- Avocados
- Fish (at least twice per week)
- Nuts
- Beans (lots of it)
- Whole grains
- Leafy greens
- Fruits
- A glass of red wine (consumed daily)
If you must eat cheese, ensure you take it in moderation while limiting red meat to at least once or twice per week.
The primary appeal of the Mediterranean diet is its many health benefits. For instance, it helps lower your risk of cognitive decline and chronic diseases. It can also result in significant weight loss, especially if you consume less than 1,500 calories daily.
Studies have also shown that following a low-carb version of the Mediterranean diet – its traditional style – results in considerable weight loss of approximately 5 to 10 percent of body weight over twelve months. The weight will stay off because the Mediterranean-style diet is incredibly easy to maintain, especially since the food is quite delicious.
Intermittent fasting
Following the intermittent fasting plan can be done in several ways. For instance, you may eat anything you want 5 days per week, then take in a very low-calorie diet – not more than 500 calories – on the remaining 2 days of the week.
Some restrict their eating to 8-hour windows each day. For instance, you can eat unlimited food from 8 a.m. to 4 p.m. and then fast for the next 16 hours.
Limiting your overall calorie intake sheds off several pounds. In addition, intermittent fasting has several positive effects, including boosting your metabolic rate.
Vegan diet
Vegans avoid every animal product, including honey, eggs and dairy. Some people choose this lifestyle for environmental or ethical reasons, while many look to it to lose weight.
Going vegan is now easier than ever, thanks to the new era of plant-based meats. High-quality vegan food includes plant-based proteins and leafy greens that will help you lose weight.
DASH diet
The DASH (Dietary Approaches to Stop Hypertension) low-sodium diet was primarily designed to assist people with health challenges to control their blood pressure with zero drugs. However, a few books and studies have used the DASH diet as a basis for a weight loss diet.
DASH underlines vegetables, fruits, nonfat or low-fat dairy, and whole grains. It also limits dietary cholesterol and saturated fat.
Sticking with the DASH diet will boost your overall health as you will lower your blood pressure and lose weight. In addition, the DASH diet offers high fiber, heart-healthy and anti-inflammatory benefits.
You can create a calorie-limited, personalized plan to lose weight a tad faster when following the DASH diet.
Plant-based diet
The plant-based diet, like the Flexitarian diet, has no strict rules. Even though you should focus on consuming whole foods obtained from plants in most cases there is enough wiggle room to eat an occasional scrambled egg or chicken.
In other words, you typically consume the American diet that often features a big hunk of meat with some vegetables scattered around it. But the stars of the show are whole grains, nuts, fruits and beans. In addition, you can eat small amounts of beef, fish, poultry, dairy and eggs, especially when you experience severe hunger pangs.
Plant-based foods have high fiber content and are low in fat and animal products. This makes plant-based diets one of the most effective for losing weight.
Flexitarian diet
The Flexitarian diet is a pro-plant diet, though you’re allowed to eat some turkey or hot dog from time to time. This diet has no strict limitations; however, the plan is to always fill your plate with more fruits, vegetables, whole grains and plant proteins. This low-calorie plan will help you lose weight while significantly improving your overall health.
A recent study even showed that people on a Flexitarian diet experienced lower rates of metabolic syndrome compared to those who regularly consumed meat.
These top 6 popular diets will help you lose weight if you work at it. However, consult your physician before starting any diet plan, especially if you have a medical condition or use medication. This also applies to taking any pills that support weight loss.
