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6 Diets For Weight Loss

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If you are trying to lose your excess weight and are seeking the finest and best Indian diet plan, then you only need simple rules to start eating healthy meals.

However, considering our dietary customs and food culture, this might seem like an overwhelming problem. For example, a common dinner is high in carbs and sugar as we consume a lot of rice, potatoes, and sweets.

Additionally, we adore munchies and cannot imagine going a day without having snacks. We even, as a gesture of affection and goodwill, push our family and friends to eat more, and we often view turning down an extra serving as a rejection.

And to top it all off, we have never accepted physical activity as crucial. Diets are not only about losing weight. It is truly altering your food intake that is the most effective ways to lose weight.

However, a diet might also serve as a springboard for living an active lifestyle, paying more attention to your health, and improving your routines.

But it might be challenging to start given the overwhelming number of diet programs available. For certain people, some categories of diets might be more suitable, effective, and lasting, while for some, they are not.

While some diets recommend limiting your consumption of carbs, fat, or calories, some focus on reducing your hunger. Some people prioritize changing their lifestyles and eating habits above restricting particular items.

In this article, we will be looking at some of the top best diets for weight loss.

Top Best Diets For Weight Loss

Here are some top best diets for weight loss:

  1. DASH Diet

    Dietary approaches to stop hypertension, or DASH is an eating strategy created to assist in the prevention[1] and treatment of hypertension, also referred to as high blood pressure.

    Eat plenty of vegetables, fruits, lean meat, and nutritious grains. You could also consume foods that could lower blood pressure. On the other hand, salt, red meat, fat, and added sugars should be consumed in moderation.

    Despite not being a weight loss diet, many people following the DASH diet claim to have lost weight. It has been shown that the DASH diet could lower several heart disease risk factors and blood pressure.

    Additionally, it also assists in reducing your risk of breast and colorectal cancer. As per this study[2], the DASH diet might also aid in weight loss.

    For instance, a team of 15 researchers revealed that those following the DASH diet lost more weight over 10 to 30 weeks than those following a controlled diet.

    Another 15-week trial of overweight adults revealed that the DASH diet preserved their muscle strength while reducing absolute fat mass, body fat percentage, and total body weight.

    In addition to promoting weight loss, the DASH diet might lessen the signs of sadness. Even moderate DASH diet adherence was linked to a decreased risk of depression, as per this research study[3] that lasted for 8 years.

  2. Mediterranean Diet

    The Mediterranean diet is regarded as the ideal diet in terms of longevity, health, nutrition, and disease prevention based on its benefits to nutrition and sustainable nature.

    The Mediterranean diet is based on foods that have historically been in consumption in places like Greece and Italy. This diet focuses on minimally processed foods.

    The research[4] shows that it has been often linked to a longer life span as well as a low risk of developing several chronic diseases and prevention of several malignancies.

    This review[5] shows that the diet’s high unsaturated fat and plant-based nutritional pattern might help with weight loss, despite it being created to reduce the risk of heart disease.

    After several months, the Mediterranean diet produced greater weight loss than a lower fat diet, as per a systematic review that looked at 5 distinct studies. It had similar weight reduction effects as a low carbohydrate diet.

    In one 15-month research of more than 600 adults, higher adherence to the Mediterranean diet was linked to a tripled chance of maintaining weight loss.

    Furthermore, the Mediterranean diet also promotes consuming a lot of foods high in antioxidants, which might help reduce oxidative stress and inflammation by scavenging the free radicals.

  3. MIND Diet

    To establish an eating pattern that focuses on weight loss and brain health, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet combines elements of the Mediterranean and DASH diets.

    Similar to the flexitarian diet, The MIND diet does not include a tough meal plan but rather promotes eating ten certain foods[6] which are good for the brain.

    According to research[7], the MIND diet is superior to different plant-rich diets for lowering a person’s risk of getting Alzheimer’s disease and might enhance cognition.

    Additionally, this study[8] has also shown that the MIND diet could strengthen older persons’ slow and resilient cognitive deterioration.

    It could also postpone the beginning of movement dysfunction of Parkinson’s disease, as per this research[9]. Weight loss and the MIND diet are topics having limited research.

    The MIND diet, however, might assist you in losing weight as it combines two diets that encourage the reduction of weight. Encouraging you to limit your consumption of certain foods, it might aid in weight loss in one way or another.

  4. Intermittent Fasting

    An eating plan is known as intermittent fasting alternates between periods of eating and fasting.

    There are many types like the 16/8 technique, which accounts for consuming no more than eight hundred calories in any given 8-hour period. The 5:2 approach limits your daily calorie intake to 400-500 calories two times a week.

    Intermittent fasting, though usually associated[10] with weight loss, could offer significant advantages for your brain and body. Your window for eating is usually constrained by intermittent fasting, which is an easy approach to cutting down on calories.

    If you do not compensate by overeating during the permitted eating times, this might result in weight reduction.

    There are a lot of advantages of intermittent fasting, including enhanced brain health[11], lower inflammation, anti-aging effects, and increased insulin sensitivity.

    Intermittent fasting could potentially lengthen lifespan and improve heart health, as per the study[12] conducted on both people and animals.

    Additionally, it could also aid with weight loss. Intermittent fasting was shown to result in weight loss of between 0.9 and 15% over 2 weeks to several months in a review of research.

    This has a much higher proportion of weight loss than many different approaches. According to different research, intermittent fasting increases excess fat burning while maintaining the body’s muscle mass, which boosts metabolism.

    Intermittent fasting is regarded as a less complicated eating strategy to follow than different diets which could be challenging to adhere to, necessitate regular excursions to the food store, and have several regulations.

    There are lesser meals that you have to prepare, then cook, and finally clean up because of the diet’s nature.

  5. Plant-Based And Flexitarian Diets

    The most common and liked plant-based diets, which forgo animal products for health, environmental, and ethical grounds are veganism and vegetarianism.

    However, there are also more adaptable plant-based diets like the flexitarian diet. This is a plant-based diet that permits the occasional use of animal products.

    A common vegetarian diet forbids all forms of meat but permits dairy items. Vegan diets usually forbid the consumption of all animal products, including butter, dairy, and occasionally different byproducts like honey.

    The study[13] has confirmed that adopting a plant-based diet could lower your chance of contracting chronic illnesses like type two diabetes.

    It might also improve markers of metabolic health. A vegan diet for weight loss is also followed by the masses.

    In addition to aiding in weight loss, flexitarian diets have been shown[14] to enhance metabolic health, and metabolic function, and lower the risk of type two diabetes and high blood pressure.

    Reduced meat intake might help people who want to live more sustainably cut down on soil erosion, deforestation, and greenhouse gas emissions.

  6. Weight Watchers (WW)

    One of the most liked weight loss programs in the world is Weight Watchers, also known as WW.

    While there are no food restrictions on the Weight Watchers plan, participants should adhere to their daily point budget to reach their goal weight.

    With the use of a points-based system known as WW, several drinks and foods are given values based on their fiber, fat, and calorie levels. You must adhere to your daily point allotment while you attempt to achieve your ideal weight.

    The study[15] conducted in the UK has concluded that the Weight Watchers program could aid in weight loss.

    Those who followed the Weight Watchers diet, for instance, lost 3 percent more weight than those who received normal counseling, as per an analysis of 40 research studies.

    Additionally, compared to those who adhere to different diets, those who follow Weight Watchers programs are more successful at maintaining weight loss after a longer period.

    As WW allows for flexibility, it is simpler to implement. This makes it possible for people with dietary restrictions like those who have food allergies to follow the plan.

Conclusion

Numerous diets might aid in weight loss and also have special health advantages. The Weight Watchers (WW), the Mediterranean diet, the DASH diet, the MIND diet, plant-based diets, and intermittent fasting are some of the most well-liked eating regimens.

The diet you select should be based on your dietary and lifestyle choices, even though the aforementioned diets are often proven to be successful in helping people to lose weight. As a result, you could be more likely to maintain it over time.

Additionally, it is always a good idea to discuss your personal health history with your doctor before beginning a new diet. They could assist you in selecting the strategy that might work best for you.

Your dietician might also help you prepare meals that you want to eat and assist you to navigate the new guidelines once you have decided to start a new diet.

References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Hima J. Challa; Muhammad Atif Ameer; Kalyan R. Uppaluri. DASH Diet To Stop Hypertension Last Update: May 19, 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482514/
  2. Sepideh Soltani, Fatemeh Shirani, Maryam J Chitsazi, et al. The effect of dietary approaches to stop hypertension (DASH) diet on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials Obes Rev. 2016 May;17(5):442-54. doi: 10.1111/obr.12391. Epub 2016 Mar 15. Available from: https://pubmed.ncbi.nlm.nih.gov/26990451/
  3. Aurora Perez-Cornago, Almudena Sanchez-Villegas, Maira Bes-Rastrollo, et al. Relationship between adherence to Dietary Approaches to Stop Hypertension (DASH) diet indices and incidence of depression during up to 8 years of follow-up Public Health Nutr. 2017 Sep;20(13):2383-2392. doi: 10.1017/S1368980016001531. Epub 2016 Jun 23. Available from: https://pubmed.ncbi.nlm.nih.gov/27335121/
  4. Donato F. Romagnolo and Ornella I. Selmin Mediterranean Diet and Prevention of Chronic Diseases Nutr Today. 2017 Sep; 52(5): 208–222.
    Published online 2017 Aug 15. doi: 10.1097/NT.0000000000000228
  5. Joseph G Mancini, Kristian B Filion, Renée Atallah, et al. Systematic Review of the Mediterranean Diet for Long-Term Weight Loss Am J Med. 2016 Apr;129(4):407-415.e4. doi: 10.1016/j.amjmed.2015.11.028. Epub 2015 Dec 22. Available from: https://pubmed.ncbi.nlm.nih.gov/26721635/
  6. L. M. P. Wesselman, D. Melo van Lent, A. Schröder, et. al. Dietary patterns are related to cognitive functioning in elderly enriched with individuals at increased risk for Alzheimer’s disease. Eur J Nutr. 2021; 60(2): 849–860. Published online 2020 May 29. doi: 10.1007/s00394-020-02257-6
  7. Martha Clare Morris, Christy C. Tangney, Yamin Wang, et al. MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease Alzheimers Dement. 2015 Sep; 11(9): 1007–1014.Published online 2015 Feb 11. doi: 10.1016/j.jalz.2014.11.009
  8. Debora Melo van Lent, Adrienne O’Donnell, Alexa S Beiser, et al. Mind Diet Adherence and Cognitive Performance in the Framingham Heart Study J Alzheimers Dis. 2021;82(2):827-839. doi: 10.3233/JAD-201238. Available from: https://pubmed.ncbi.nlm.nih.gov/34092629/
  9. P. AGARWAL, Y. WANG, A.S. BUCHMAN, et al. MIND DIET ASSOCIATED WITH REDUCED INCIDENCE AND DELAYED PROGRESSION OF PARKINSONISM IN OLD AGE J Nutr Health Aging. 2018; 22(10): 1211–1215.doi: 10.1007/s12603-018-1094-5
  10. Stephanie Welton, Robert Minty, Teresa O’Driscoll, et al. Intermittent fasting and weight loss Can Fam Physician. 2020 Feb; 66(2): 117–125.
  11. Jip Gudden, Alejandro Arias Vasquez, and Mirjam Bloemendaal The Effects of Intermittent Fasting on Brain and Cognitive Function Nutrients. 2021 Sep; 13(9): 3166.Published online 2021 Sep 10. doi: 10.3390/nu13093166
  12. Valter D. Longo, Maira Di Tano, Mark P. Mattson, et al. Intermittent and periodic fasting, longevity and disease Nat Aging. 2021 Jan; 1(1): 47–59.Published online 2021 Jan 14. doi: 10.1038/s43587-020-00013-3
  13. Philip J Tuso, Mohamed H Ismail, Benjamin P Ha, et al. Nutritional Update for Physicians: Plant-Based Diets Perm J. 2013 Spring; 17(2): 61–66.doi: 10.7812/TPP/12-085
  14. Emma J. Derbyshire Flexitarian Diets and Health: A Review of the Evidence-Based Literature Front Nutr. 2016; 3: 55.Published online 2017 Jan 6. doi: 10.3389/fnut.2016.00055
  15. Amy L Ahern, Ashley D Olson, Louise M Aston, et al. Weight Watchers on prescription: An observational study of weight change among adults referred to Weight Watchers by the NHS BMC Public Health. 2011; 11: 434.Published online 2011 Jun 6. doi: 10.1186/1471-2458-11-434

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