Obesity is one of the most common health problems of today. It leads to several other health problems like diabetes, heart diseases, and other severe complications. Every year, about half of the adult population in the United States attempts to reduce weight. The best type of diet can help you lose weight and maintain your overall health.
There are several fad diets available that promise rapid weight loss. Studies suggest these diets are not reliable and healthy. You will end up gaining more weight ad ruining your relationship with food. It is good to slowly lose weight by adding healthful food choices to your diet.
There are many types of diets available. Some focus on limited calorie intake, while some aim to reduce your carb or fat intake.
Many diets offer plenty of other health benefits besides losing weight. Here are a few best types of diets that will help you lose weight and improve your overall health.
When it comes to the best type of diet, intermittent fasting comes first. This diet plan involves the cycles of eating and fasting.
Different people prefer different types of intermittent fasting. Some people prefer the 16/8 approach, which entails restricting your food consumption for 8 hours. Similarly, some prefer to undergo the 5:2 method, which involves days of a reduced calorie intake of 500-700 per week. Intermittent fasting reduces the period of your eating period.
As a result, you lose weight by limiting the intake of calories during your eating period.
Several studies suggest that intermittent fasting is one of the best ways to lose weight and belly fat. It also speeds up the metabolism and prevents muscle mass while burning fats.
Moreover, intermittent fasting also improves insulin sensitivity, brain functioning, and reduces inflammation.
This type of diet is generally safe for all individuals, but breastfeeding mothers, diabetics, or people with eating disorders must consult their health care providers before starting this diet.
Whole foods, berries, lean meat, fruits, vegetables, legumes, and healthy oils.
Processed foods, sugar, Trans fats, refined products, and fatty foods.
Low carb high-fat diet
LCHF or a low-carb high-fat diet is extremely popular. This diet reduces your carb intake and allows you to add more protein and fat to your daily diet. Protein helps in suppressing your appetite, while fat provides a fuel source to the body.
This diet aids in losing weight by raising your metabolism, burning belly fat, and curbing your appetite. Several studies suggest the importance of low-carb diets for weight loss. It is preferred by many people, due to its numerous other health benefits.
This diet reduces the risk of cancer, diabetes, heart diseases, and high blood pressure. It also maintains the blood cholesterol and insulin levels.
The difficulty of adhering to a low-carb high-fat diet is one of its drawbacks. For many people, it is difficult to follow this diet because of digestive problems, nausea, and headache. Though these conditions are temporary, people end up with excessive eating.
Eggs, lean meat, nuts, seeds, seafood, cheese, cream, healthy fats, and oils.
Bread, grains, banana, raisins, dates, starchy vegetables, pasta, beer, yogurt, juice, beans, and legumes.
Low-fat diets are also among the best types of diet. It limits the intake of fats from your routine diet. This diet involves losing weight by limiting the intake of fats as they provide double the amount of energy than carbs and proteins.
Due to limited calorie intake, these low-fat diets aid in losing weight fast. These diets are mainly plant-based and limit the intake of meat. Low-fat diets are mainly effective for obese people.
They are linked with reduced risk of heart diseases, strokes, diabetes, and blood pressure. While low-fat diets are helpful, low-carb diets are more advantageous and are becoming more popular.
Furthermore, low-fat diets limit fat consumption, which may lead to several health issues in the long term because fats are essential for hormone manufacturing and general cell health.
Fruits, vegetables, grains, tofu, low-fat products, and lean meat.
Fried food, fatty meat, butter, and other whole-milk dairy products.
Plant-based diets also help in losing weight. The vegan diet –one type of plant-based diet- is getting popular due to its health benefits and environmental concerns. This diet avoids animal products completely. While on the other hand, a plant-based diet allows a limited intake of animal-based products.
This diet allows eating fruits, vegetables, nuts, legumes, and whole grains. You are also allowed to take the animal-based proteins in moderation. Meat and other animal products are high in calories, so eliminating those from your diet reduces the calorie intake.
Plant-based diets aid in weight loss. Furthermore, the fiber content of this diet keeps you fuller for longer. It improves gut health by promoting gut-friendly bacteria. Moreover, plant-based diets prevent other chronic conditions like heart diseases, diabetes, and cancer.
The disadvantage of these diets is that they limit your consumption of essential nutrients found in meat, eggs, milk, and other animal products.
Whole grains, legumes, vegetables, fruits, nuts, and seeds.
Meat, dairy products, eggs, refined sugars, refined grains, and saturated fats.
The paleo diet
The paleo diet is another best type of diet. It includes organic and unprocessed foods that are believed to be eaten by human ancestors in older times. This diet significantly reduces the weight by eating pure and organic foods and moving more. Even you do not need to count your calories.
The foods that are allowed on the paleo diet include fruits, vegetables, nuts, seeds, herbs, and spices. It limits the intake of milk and animal products.
Though, some flexible types of paleo diets allow the consumption of these processed foods. It is also believed that the paleo diet is more filling than other diets because of whole foods and high protein content.
The Paleo diet is excellent for heart disease, blood pressure, and reducing the chance of having high cholesterol.
Though the paleo diet is healthy and beneficial – it limits the intake of whole grains and dairy products. As a result, it may create a deficiency of certain important nutrients, including calcium.
Fish, fruits, vegetables, herbs, spices, meat, seeds, nuts, and healthy oils.
Processed foods, soda, cold drinks, energy drinks, artificial sweeteners, sugar, legumes, dairy products, margarine, vegetable oil, and grains.
The DASH diet
Hypertension or high blood pressure – is a condition in which your blood pressure is higher than the normal range. The DASH diet, which stands for Dietary Approaches to Stop Hypertension is a specific type of diet that is designed for people with hypertension.
DASH diet is beneficial for high blood pressure, heart diseases, and cancer. This diet limits the intake of salt and added sugars. On the other hand, it encourages adding more fruits, vegetables, nuts, seeds, and whole grains.
Though this diet is not designed particularly for weight watchers, it still helps them lose weight. It depends upon the calories you are consuming daily. If you exceed the daily calorie intake – you may not lose weight.
You may try different food combinations while on the DASH diet. Usually, a person on a DASH diet eats 5 servings of fruits and vegetables, 2 servings of lean meat and low-fat dairy products, and 6-7 servings of healthy carbs per day. You may add nuts and seeds 3-4 times per week.
DASH diet is effective for high blood pressure, but too little salt consumption can increase the chances of insulin resistance in those people following the DASH diet.
Vegetables, fruits, low-fat dairy products, lean meat, and whole grains.
Salt, sugar, red meat, fatty meat, candies, cookies, packaged and canned food.
The Mediterranean diet
Italy, France, and Greece are Mediterranean countries, and the diet belonging to these countries is called the Mediterranean diet.
This diet allows you to eat plenty of fresh and healthy foods like fruits, nuts, vegetables, seafood, seeds, and olive oil. It limits the intake of red meat, processed foods, and sugar – however, dairy products are allowed in moderation.
This Mediterranean diet was mainly designed for heart patients to reduce the risk of heart diseases. However, it also aids in weight loss. Following a Mediterranean diet helps lose weight, and it can be a great and healthy addition to someone’s life.
The Mediterranean diet is not primarily designed to help you lose weight. If you do not restrict your calorie intake – you will probably not lose weight.
Fruits, vegetables, nuts, seeds, legumes, herbs, spices, seafood, and extra virgin olive oil.
Added sugars, refined oils, white bread, white pasta, bakery items, and processed foods.
Choosing the best type of diet depends upon your weight loss and health goals. There are plenty of diets available. But if you want to lose weight, you need to stick to a particular diet. Before starting any diet, consult your doctor.
The above-mentioned diets significantly improve health and aids in weight loss, but the results may vary from person to person. The results depend upon your lifestyle, food choices, calorie intake, and activity level.