There are many diets out there, but which one is right for you? There are plenty of diets out there that promise to help you lose weight fast and keep it off, but which ones are actually effective? If you’re looking for a diet plan that will help you lose weight and keep it off, then you’ll want to make sure that you choose a diet plan that has been proven to work. In this article, we’ve outlined the top 9 diets that have been shown to be effective. We’ve also included some tips on how to choose the right diet plan for your lifestyle.
“Eating a nutrient-rich diet can make us feel better and more energized, and it lets us know we are taking steps towards a healthier life,” says dietitian Amanda Beaver, R.D.N, of Houston Methodist Wellness Services.
The best way to lose weight is by making healthy choices every day. You’ll learn how to make your best choices when it comes to diet and exercise so that you start losing weight and continue to lose weight.
Paleo! 5-2 fasting! And of course there’s an army of people posting all over Instagram about how awesome they feel giving up carbs/sugar/meat/dinner.
“The most important thing to do when adopting a new diet is to ask yourself whether it’s sustainable.
It doesn’t forbid certain foods including your favorites. You can stay on this diet while having meals with your family and visiting restaurants.
A panel of dietitians has a lot of information for anyone looking to lose weight, gain more energy, eat for health, or manage diabetes and other conditions.
Here’s the list of their top 9 recommendations to consider–and four that they say you should completely forget about.
The 9 Best Diet Plans for Your Overall Health
1. The Mediterranean diet
This diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. Its diet benefits and sustainability are based on it.
How it works
The Mediterranean diet is based on foods that people in countries like Italy and Greece eat. It’s rich in vegetables. fruits. whole grains. fish. nuts. lentils. olive oil.
Poultry, eggs, and dairy products: These foods should be eaten in moderation, and red meats are limited.
Additionally, the Mediterranean diet limits: refined grains. trans fats. processed meats. added sugars. other highly processed foods.
A diet rich in fruits, vegetables, and beans has been associated with a reduced risk of heart disease, diabetes, cancer, and death from other causes. It has also been associated with an increased life expectancy.
There are some studies showing that the Mediterranean diet can prevent certain cancers. However, other studies indicate that it helps you lose weight.
According to a recent systematic review of five different studies, compared with a low fat diet, the Mediterranean diet was more effective at promoting weight loss. Compared with a low carbohydrate diet, it had similar weight loss results.
Researchers have found that those who adhere to a Mediterranean diet are twice as likely to successfully maintain their weight loss.
The Mediterranean diet encourages eating a wide variety of antioxidant-rich foods, which may help fight inflammation and oxidative stress by neutralizing free radicals.
You don’t have to sacrifice taste to make your food healthier! Eating a Mediterranean diet helps you eat fewer calories while eating healthily, making it easier for you to control your weight. You may even feel better overall.
While dairy products aren’t necessary part of the Mediterranean diet, it is important to make sure you still get enough calcium and vitamin D in your diet. It’s easy to get enough calcium and vitamin D from other sources besides milk, such as yogurt, cheese, and fish.
In addition to its ability to lower blood pressure, reduce cholesterol levels, and improve the skin, green tea can also improve your energy level and help you lose weight.
2. The DASH diet
The Dietary Approaches to Stop Hypertension, or DASH, diet helps treat and prevent hypertension. It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats.
It is 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.
How it works
How to lose weight without counting calories. In fact, the DASH diet says you shouldn’t count calories at all. Instead, eat healthy, low-calorie food in small portions, four or more times a day. You’ll still lose weight, but you’ll keep it off for good.
Eat the recommended servings of fruits, vegetables, whole grains, and low-fat dairy products each day and limit your consumption of red meats to two to three times per week. Nuts and seeds should be consumed two to three times per week
The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. It may also help you lose weight and reduce your risk of breast and colorectal cancers.
A study found that people on the DASH diet lost more weight over 8–24 weeks than people on a control diet.
Another study in adults with obesity over 12 weeks found that the DASH diet helped decrease total body weight, body fat percentage, and absolute fat mass in study participants while preserving muscle strength.
DASH is also associated with lower blood pressure and an improved inflammatory state
A downside is that while the DASH diet may help with weight loss and lower blood pressure in individuals with high blood pressure, it’s not clear if eating too little salt is helpful for lowering blood pressure. The DASH diet also isn’t a good choice for everyone who is trying to lose weight.
This research shows the importance of a low sodium diet like the DASH diet in individuals with hypertension or other health conditions that benefit from or require sodium restriction. More research is needed in this area to understand how a low sodium diet can affect insulin resistance in individuals without hypertension.
When it comes to weight loss, the DASH diet is an excellent choice. It’s a low salt diet that’s been proven to help with weight loss and reduce risks of heart disease and other chronic conditions.
3. Plant-based and flexitarian diets
The popularity of plant-based diets is skyrocketing in the U.S. They’re becoming more popular because they’re more compassionate toward animals and the environment.
But more flexible plant-based diets also exist, such as the flexitarian diet. This is a plant-based diet that allows eating animal products in moderation.
How it works
Vegetarian or vegan? Many people make their choices because they believe that consuming more vegetables will help them stay healthier. While eating more veggies certainly does have health benefits, there are many who choose a vegetarian diet for ethical reasons.
The flexitarian eating plan doesn’t have clear cut rules or recommendations about calories and macronutrients, so it’s considered more of a lifestyle than a diet. Its principles include: consuming protein from plants instead of animals.
Eating well means not just following a vegetarian diet, but also avoiding processed and refined foods. It’s about the least processed foods you can get away with eating while still enjoying your meals. Also, it allows the flexibility to occasionally eat meat and animal products.
Plant-based diets are beneficial for health and can decrease the risk of chronic diseases. Numerous studies show that people who eat a plant-based diet are healthier than those who eat meat-heavy diets.
It’s possible to eat healthier while eating out! If you’re interested in a flexible eating style that includes more vegetables and fewer processed foods, this is for you.
Other benefits. Sustainably eating less meat can also help you live longer, lower your risk of cardiovascular disease, cancer, and diabetes, and save you money on your grocery bill.
There are some downsides. For instance, a plant-based diet may seem restrictive and hard to adhere to if you’re transitioning from a more meat-based eating style.
The Flexitarian Diet is a healthy way to eat, but too much flexibility in the diet might reduce the benefits. Eating a Vegan or Vegetarian diet may have real health benefits, such as a lower risk of type 2 diabetes, high blood pressure, and high cholesterol. The present invention relates to the field of data processing systems.
The flexitarian diet is a less strict version of a plant-based diet, and it allows for minimal meat and animal product consumption.
4. The MIND diet
The MIND diet consists of foods high in heart healthy fats, fiber, and antioxidants and low in processed food. It also emphasizes whole grains, vegetables, fruits, fish, beans and nuts, while eliminating red meat and sweets.
How it works
The MIND diet is very similar to a vegetarian diet, except that it doesn’t include dairy products and eggs. Instead, it emphasizes fruits and vegetables and encourages a variety of different plant foods.
One serving of non-starchy vegetables. five or more servings of nuts. Other foods it suggests you have multiple times a week include: blueberries. beans. olive oil. whole grains. fish. poultry.
Eating healthy may protect your brain. There are many research reports indicating that the MIND diet may reduce the risk of developing Alzheimer’s disease and it is more effective than other plant-rich diets.
In a recent study, researchers at UCLA found that the MIND diet could help slow the cognitive decline of older adults and improve their resilience to dementia. It may also help delay the onset of the movement disorder Parkinson’s disease.
There’s little research concerning the MIND diet and weight loss, yet, since it is a combination of two diets that promote weight loss, the MIND diet may also help you lose weight.
Reducing the amount of butter, cheese, red meat, fried food, sweets, and drinking more water may encourage weight loss. However, more research needs to be done concerning the MIND diet and weight loss.
It’s easy to follow and combines the best of both diets. While you can eat more than the 10 food groups, the closer you stick to the diet, the better your results will be.
The MIND diet combines aspects of the Mediterranean and DASH diets and may help reduce your risk of Alzheimer’s disease and dementia. However, more research needs to be done to evaluate its ability to help you lose weight.
5. WW (formerly Weight Watchers)
There are several popular weight loss programs that don’t restrict any food group, such as Weight Watchers. Weight Watchers works by limiting how many points you can eat per day and encouraging you to make healthier food choices.
How it works
It’s a system that assigns different foods and beverages different values, based on their calories, fat, and fiber content. It tells you how many points you need every day to hit your target weight.
The WW program is good for your health because it helps you lose weight. Many studies have shown that people who follow the WW diet lose up to 25 pounds more than those who get conventional weight-loss counseling. You might also find that it keeps you slim for years to come.
WW allows flexibility. This means that people with food restrictions, such as those with food allergies, can easily follow the plan.
While it may take a while to get results, you will have to pay a monthly fee to use WW. If you’re looking for a quick fix, you may not see results in a short amount of time.
In addition, it’s flexible enough to be a downfall if dieters choose unhealthy foods. Weight Watchers, or Weight Watchers, is a weight loss and healthy eating program that uses a points-based system.
There are several reasons for this. First, it works fast. You lose one pound in two days with Garcinia. Secondly, it contains an active ingredient that increases your metabolic rate. Lastly, it is effective for weight loss.
6. Intermittent fasting
The 6 intermittent fasting methods are quite diverse. Some people fast for only 8 hours every day, while others eat continuously for 16 hours. What’s important is that you decide on a schedule that works for you.
The 5:2 diet restricts your daily calorie intake to between 500 and 600 calories two times per week. Although it is primarily used as a weight loss diet, intermittent fasting may have powerful benefits for your health.
How it works
It works like this. The intermittent fasting protocol restricts the amount of time you eat each day, which can lead to weight loss unless you compensate by eating too much food during the eating periods.
Health benefits. Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits
Both animal and human studies show that intermittent fasting may also increase heart health and extend lifespan
You can also use intermittent fasting to help you lose weight. Research shows that it can cause anywhere from 8 to 13 percent of weight loss in a few weeks. That’s a significant percentage more than most other dieting methods. A study found that intermittent fasting improved metabolism.
While other diets require strict meal schedules, require frequent trips to the grocery store, and can be difficult to follow, intermittent fasting is considered a simpler-to-follow eating plan.
By cutting out processed foods and eating healthy, organic food, you’ll get the maximum benefit from this diet. Fewer meals mean less time spent cooking, cleaning, and preparing food.
There are some downsides to intermittent fasting. First, it may not be a good idea for all healthy people, especially those who have diabetes. Second, those who are sensitive to drops in their blood sugar levels should check with a healthcare professional before starting intermittent fasting.
People who have diabetes include those who have had diabetes since birth. people who have had diabetes for less than 3 years. people who have type 1 diabetes. people who have type 2 diabetes. people who are pre-diabetic. people who have prediabetes.
Chia seeds have been linked to many health benefits, including weight loss and enhanced immunity.
7. The Volumetrics diet
Volumetrics is a system of eating based on the idea that large meals are less satisfying than smaller, more frequent meals. The Volumetrics diet was created by Penn State nutrition professor Barbara Rolls.
How it works
The book is all about how the eating plan works. It’s designed to help you lose weight by filling you up on nutrient-dense foods that are low in calories and high in water. Meanwhile, it limits calorie-dense foods like cookies, candies, nuts, seeds, and oils.
The Volumetrics diet divides food into four categories based on their calorie density, which can be calculated using a formula created by Rolls.
These categories are:
Category one: includes foods of very low calorie density, like non-starchy fruits and vegetables, nonfat milk, and broth-based soup
Category two: includes low calorie-dense foods, like starchy fruits and vegetables, grains, breakfast cereal, low fat meat, legumes, and low fat mixed dishes like chili
Category three: includes medium calorie-dense foods, like meat, cheese, pizza, bread, and ice cream
Category four: includes high calorie-dense foods, like crackers, chips, chocolate candies, nuts, butter, and oil Meals on the Volumetric diet consist mostly of foods from categories one and two, with limited amounts of food from categories three and four.
Many different foods are off-limits on the Volumetrics diet. Exercise is recommended for at least 30–60 minutes each day.
A Volumetrics diet encourages nutritious foods that are low in calories, but high in fiber, vitamins, and minerals, which may help increase your intake of key nutrients and protect against nutritional deficiencies.
Some research has shown that diets with a high calorie density and diets with a low calorie density have different effects on overall diet quality. Low-calorie-dense diets limit the amount of processed foods you’ll eat and may help you lower your cancer risk.
The Volumetrics diet may also help you lose weight. According to a review of 13 studies, in more than 3,000 people, diets rich in low calorie density foods led to increased weight loss. Similarly, an 8-year study found that eating high calorie-dense foods led to weight gain
The downside of the Volumetrics diet is that it’s not easy to follow. You have to learn how to use it, and it does involve knowing how much calories you need each day.
In my experience, the Volumetrics is easier for some than others. I found it helpful for losing weight, and I know people who’ve lost more weight using it. If you’re interested in trying it out, you’ll need to learn a lot about the concept of calorie and weight loss to be successful with the Volumetrics.
8. The Mayo Clinic diet
The Mayo Clinic Diet was developed by the reputable medical organization of the same name.
How it works
The Mayo Clinic Diet: A Lifestyle Change Over a Quick Fix is a step-by-step guide to help you get on track for optimal health, losing weight and keeping it off for good. Designed to be a lifestyle change over a quick fix, the Mayo Clinic Diet helps you replace less healthy behaviors with ones that are more likely to support longevity and weight loss.
A healthy lifestyle includes fruits, vegetables, protein, dairy, and whole grains. It’s also about making good food choices, especially in the first 2 weeks of starting this new diet plan. The good news is that you can start a new and improved healthier lifestyle on day 1!
You can either follow the first phase for 6 weeks or the second phase for 4 months to gain permanent weight loss.
If you’re looking for a diet that will help you lose weight, this diet may be right for you. The Mayo Clinic Diet allows users to expect about 10 pounds of weight loss during the first two weeks and up to 2 pounds during the second phase.
If you want to lose weight and lower your risk of type 2 diabetes, then the Mayor Clinic diet may be right for you. It may also help you avoid having more children than you would otherwise.
Furthermore, research shows that exercising while dieting is more effective at promoting weight loss than dieting alone. But, more research is needed to determine the effectiveness of the Mayo Clinic Diet for weight loss.
As a digital tool, the program has several features including meal plans, recipes, a food tracker, virtual group sessions, at-home workouts, and more. However, the program is a little expensive to purchase as it requires a monthly fee to keep using it.
Though some experts expect people to lose a substantial amount of weight (up to 10 pounds) in the first 2 weeks of the ketogenic diet, more research is needed to understand its health benefits.
9. Low carb diets
Low-carb diets are among the most popular diets for weight loss. They have many benefits, including increased energy levels, better concentration and mental clarity, and increased stamina.
If your diet restricts your consumption of carbohydrates to fewer than 10 percent of your total caloric intake, your intake of protein may need to increase, because proteins make up more than 10 percent of the average adult human’s calorie intake.
How it works
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 because protein can help curb your appetite, raise your metabolism, and conserve muscle mass.
When following a ketogenic diet, your body converts carbs into ketones, which are used for energy.
Low-carb diets are great for health. They may reduce your risk factors for heart disease, including high cholesterol and blood pressure levels. They may also improve your blood sugar and insulin levels in people with type 2 diabetes.
It’s widely believed that low-carbohydrate diets help people lose more weight than low-fat diets. But a review of 53 studies including more than 68,000 participants showed that low-carb diets are just as effective as low-fat diets for weight loss.
Low carb diets are very effective at burning harmful belly fat.
There are some disadvantages to following a low carb diet. Sometimes a low carb diet may cause high LDL (bad) cholesterol. Very low carb diets can also be difficult to follow and cause digestive upset in some people. In rare situations, following a very low carb diet can cause a condition called ketoacidosis, which is a serious health problem that can be deadly if left untreated.
Low carb diets are a smart diet choice for anyone who wants to control their blood sugar and maintain a healthy weight. They can help you lose weight, improve your mood and provide other benefits.
The bottom line
The bottom line. A variety of diets can help you lose weight and offer unique health benefits. Some of the most popular eating plans include the Mediterranean diet, Weight Watchers, The MIND diet, the DASH diet, intermittent fasting, plant-based diets, low-carb diets, the Mayo Clinic diet, and the Volumetrics diet.
All of the diets below have been shown to be effective for weight loss, but what’s important is finding one that is right for your lifestyle and food preferences.
If you want to start a new diet, you should always check with your doctor to find out what kind of diet plan will work best for you. Also, a dietitian can help you navigate the rules of your new diet and help you plan meals that you actually want to eat.
Last medically reviewed on March 27, 2020.The present invention relates to a method for the treatment of a body fluid or a bodily tissue by means of a body fluid, in particular of blood, as a source of a physiologically active substance, wherein the body fluid is subjected to an electrochemical treatment by means of an electrolyte, preferably a physiological solution, a saline solution or another physiologically compatible solution, by the application of at least one
We’re not just a bunch of laypeople who have read this article and decided to share it. We’ve put together a team of licensed nutritionists and dietitians and fact checked the entire thing before publishing.
This article contains scientific references. These references are clickable to peer-reviewed scientific papers.